Post by Shauna Simon, GIC Peer Mentor 2021
Graduate school is a lot and there will be times that you feel as though all you should be doing with your time is work, but the things that make you a better human make you a better scientist and student as well. Taking care of yourself outside of work can be just as important for you as it is for your work. So please, let yourself be human. Building a healthy work-life balance can be difficult, but I promise it gets easier with time. Here are some tips for taking care of yourself throughout your academic journey…
Schedule, schedule, schedule. When I say schedule, I’m not only referring to time management of work tasks, but also scheduling social, chill, exercise time, and SLEEP. For me, sleep is the most important of these to schedule in time for. Scheduling the amount of time that I need for sleep immensely helps my work ethic and attitude the next day. Some people need five hours of sleep to feel good while others need a solid eight or nine. Be honest with yourself and make it a priority to regularly get the amount of sleep you need. In regard to scheduling social, chill, and/or exercise time, if you are having trouble prioritizing these, then I recommend making an appointment with yourself. Put it in your calendar as a non-negotiable meeting.
Lean on your support network. Sometimes, graduate school feels like a dark tunnel, and you will need someone else to help remind you which direction is forward. Graduate InterConnect mixers, international student coffee hour, and many other events on campus are great ways to meet new people who are encountering very similar stresses as you. Having a support network is a great way to not only remind you to keep healthy habits on the to-do list but to get you outside of the lab/classroom for some fun. Burnout is real and friends help to relieve some of this burnout with happy hours, beach walks, or even just talking about a new Netflix series.
Take a break. Breaks from work are so important. Sometimes, a break consists of a 20-minute solo walk during a long day of meetings. And sometimes, a break is a week-long holiday. Taking a step back from research, classes, and emails is essential for maintaining our mental health. This helps us to find joy outside of work and to feel recharged when coming back to it, regardless of if the return to work is in 20 minutes or a week. Recognizing when you need to take a break and for how long is an important skill. Just remember to communicate the need for a longer break with your advisor.
Communicate early. Communicate the importance of work-life balance with your advisor. Have this conversation early and revisit the conversation whenever you feel as though your personal life is becoming second to your graduate school life. Let your advisor know how you plan to make time for both graduate school and your own life. You can do this by setting some boundaries. For instance, you can tell your advisor that you will not be working Saturdays or that you will not be answering emails over weekends or holidays.
Creating a work-life balance that works for you is a process, and it will likely ebb and flow with the tides of graduate school. Regardless of the stage you are in, remind yourself that your personal life is a priority. You’re important.