The Pressure to Keep Going Without Pause
I felt like I had to prove myself all the time when I first started my PhD. Those who spent endless hours in the lab or library, generating results and writing papers, appeared to be rewarded by the academic environment. This way of thinking caused me to undervalue the significance of relaxation and renewal. Any pause, I thought, would slow me down or lessen my chances of success.
However, I soon realized that I was mentally worn out and lacking in creativity as a result of working nonstop for days and weeks. I became less focused and committed more errors. I became less motivated, and burnout was a real possibility. That's when I understood that pushing without stopping was not sustainable.
How Taking Breaks Changed My Approach to PhD Work
The pivotal moment occurred when a mentor stressed the importance of intentional rest and work-life balance. I began experimenting with longer pauses during my research timeline and planned breaks during my workday. The results were unexpected and positive.
First, I found that taking brief breaks, such as getting up from my desk once an hour to stretch or go for a quick walk, helped me regain my focus. It was simpler to return to my tasks with fresh energy after these periods of mental and physical disengagement. Following these brief breaks, I observed an improvement in both the quantity and caliber of my work.
Second, it was transformative to take full days off, particularly on weekends. I was able to pursue hobbies, interact with friends, or just relax when I completely disconnected from my academic work. I was able to handle the difficulties of my research without feeling overburdened thanks to these emotional breaks.
Breaks as a Tool for Creative Problem Solving
My ability to think more creatively was one of the less evident advantages of taking breaks. I frequently got stuck on challenging issues or experimental plans. My subconscious was able to process information differently when I took a break from the issue, sometimes for hours and other times overnight.
I can think of a number of occasions when I was cooking, taking a walk, or even just sleeping when an answer or fresh concept struck me. I learned from this experience that perseverance isn't always the best way to achieve breakthroughs. Resting the brain can help it become more creative and innovative, which is important for PhD research.
The Role of Breaks in Maintaining Mental Health
Stress, anxiety, and loneliness are among the mental health issues that PhD programs are notorious for. This reality was reflected in my experience. One of my best defenses against burnout and emotional exhaustion was to take regular breaks.
I was able to keep perspective on my work-life balance by taking a break from the everyday stresses. I was able to meditate, practice mindfulness, or do physical activities that improved my mood during breaks. This eventually assisted me in maintaining a more positive outlook and developing resilience, both of which directly enhanced my academic achievement.
Managing Guilt and External Expectations
In a highly competitive academic setting, taking breaks occasionally made people feel guilty. I was concerned that I would be perceived as less dedicated by my supervisors or that I was lagging behind my peers. It was difficult but necessary to change this way of thinking.
I discovered how to honestly discuss with my mentors the value of sleep and the advantages I was enjoying. After observing how breaks increased my concentration and productivity, many supervisors endorsed this strategy. I was able to prioritize self-care and set boundaries without worrying about criticism thanks to it.
Practical Ways to Incorporate Breaks into a PhD Schedule
In my experience, deliberate and planned breaks are more effective than impromptu or irregular ones. I started planning my day so that there were distinct work and rest times. To keep my focus without getting tired, I, for instance, employed the Pomodoro Technique, which consists of 25 minutes of concentrated work interspersed with 5-minute breaks.
I also planned frequent "offline" days to completely detach myself from writing, reading, and emails. These days, I used to engage in hobbies, physical activities, or social interactions that helped me feel and think better.
On a bigger scale, I included more time between significant turning points, such as the submission of proposals or the stages of data collection. I was able to recuperate from long workdays and mentally get ready for the next phase thanks to these longer breaks.
Shifting the Academic Culture Around Breaks
In light of my experience, I think educational institutions ought to do more to promote and normalize breaks as an essential component of doctoral training. It is necessary to strike a balance between a culture that emphasizes constant productivity and one that prioritizes mental health and sustainable work practices.
Programs can help students by offering mental health resources, encouraging mentors to set a good example for work-life balance, and conducting time management workshops that prioritize breaks. Such cultural changes would help PhD students succeed both personally and professionally and lessen the stigma associated with rest.
Related: You can also explore PhD programs to learn more.
My Suggestions for PhD Students
I strongly advise incorporating breaks into your routine if you are enrolled in or intend to enroll in a PhD program. Understand that getting enough sleep is essential to maintaining your motivation, creativity, and mental well-being—it is not a luxury. Plan short breaks throughout the day, take regular full days off, and allow yourself to take a guilt-free vacation from work.
To create an atmosphere that honors your need for balance, ask for help from your peers and mentors. Taking care of yourself is the best way to succeed in the long run because your PhD is a marathon, not a sprint.