Getting a PhD or having the prefix ‘Dr.’ attached to your name can be an excruciating task and because of this, many PhD candidates have given up on their way to success. You need to understand the significance of taking breaks and the different ways to take a break as a PhD student. Remember, you don’t have to quit the PhD journey but rather take a break when necessary to maintain your mental and physical well-being and avoid PhD burnout during this challenging journey.
Pursuing a PhD can be an exciting yet overwhelming journey. On one hand, there is an incredible opportunity to research, learn, and contribute to an area of interest in a focused way. However, PhD work can become difficult to balance with personal life and tends to feel endless. Within this overwhelming sense of urgency, PhD students forget to take breaks, but taking breaks is necessary. There are several benefits of taking breaks, particularly for a PhD student, such as improved concentration, emotional boosts, and fresh perspectives.
Research has shown that researchers who take breaks every now and then from their work can do their jobs better and progress more on their projects. Taking short breaks from intense concentration can help students clear their heads and refocus. This enables them to regain concentration and continue working on their tasks smoothly instead of feeling overwhelmed by the workload. In terms of personal life, doing something else for a while can help students forget their frustration with the PhD project, feel better emotionally, and motivate them to work again.
Why Taking Breaks Is Essential For PhD Students
PhD students are some of the busiest people you will encounter in life, often working late or struggling to juggle multiple deadlines. Though the workload is usually overwhelming, it is crucial to take some time away from a desk. There are many benefits to taking a break, so it is important to make it a priority. Whether a quick stroll across campus or an hour spent hitting the weights at the gym, breaks help to recharge the mind and body.
One of the most obvious reasons for taking a break is to avoid burnout. Mental fatigue and emotional exhaustion can be caused by spending too much time focusing on one thing without an opportunity to recharge. It is critical to think creatively and tackle projects from different angles. This is hard to do when the brain is continuously focused on just one thing. Breaks keep the mind fresh and allow it to take a step back and re-evaluate projects.
Taking a break every once in a while allows the body to stretch, wake up, and get back in working order. Physical activity, whether running at a position or doing some push-ups, releases endorphins in the body and brain, which enables them to feel better and improve mood. Every task is easier with a good attitude and proper motivation.
Types of Breaks
Taking a break is an absolute must as you spend many hours on research and writing. There are established time frames in which many people work on a task and afterwards take a break. This is called the Pomodoro technique, which suggests 25 minutes of focused work followed by a 5-minute break; after 4 Pomodoros, people rest for 15-30 minutes. This approach can be adapted according to personal preference and a specific task. It is, however, crucial to keep to this time frame during work sessions. There are three types of breaks, according to their duration:
#1. Short Breaks (5-15 minutes): Instant Refresh During Work Sessions
Taking small breaks (from 5 to 15 minutes) helps to instantly refresh, as completing each Pomodoro can easily create a habit of continuing to work instead of jumping to a 5-minute break. The major goal of such a pause is to come back to the work fully focused and at the top of one’s energy. Very often, at first, it may seem that 5 minutes is not enough time to do something meaningful. Even though more time is spent figuring this out, much of it is being wasted. Instead, there are several activities that can be done during short breaks. It is suggested to do work-related activities that include:
- Getting a drink of water or a healthy snack.
- Preparing and thinking of tasks for the next Pomodoro.
- Writing down questions that arise regarding the current work.
- Moving to another place (besides the desk) to take a break. Going to another room or to the kitchen can be a necessary change of scenery.
#2. Daily Breaks: Scheduled time off after work, e.g., hobbies or exercise
The second type of break is daily breaks. It is not possible to work on a task continuously throughout the day on a quite good basis, which makes it crucial to find a proper duration of time to break at least after one’s daily job. The point is that personal time off, whether it would be doing a hobby, reading books, exercising, or something else, enables a smooth transition and thus a healthier approach to ongoing work tasks. Can’t talk to anybody after work? Reading a book in silence creates an inspiring environment with other people’s ideas, thoughts, and a kind of dialogue those strings were harshly missing during the day.
#3. Longer Breaks (Weekends & Holidays): Planned time to fully unwind
Longer breaks of a few days or so planned weekends or holiday breaks are the third type, once a month or after a certain period of time. Although it is extremely hard to separate oneself from research and daily routine during this long period of time, commencing leisure time planning as early as possible can bring fruitful results and a good set of adventure ideas to expect.
Different Ways to Take a Break as a PhD Student
Taking breaks helps to recover from mental fatigue caused by prolonged attention to a task. In other words, it is essential to allow your brain to rest from the doctorate. During my PhD, I found that taking a break regularly allowed me to become more productive than when I did not have one. But how do I take effective breaks that do not steal many minutes? I share 7 forms that I hope help you as well as they did with me.
#1. Physical Activities for Breaks
It is crucial to prioritize well-being and prevent burnout in the demanding world of academia. PhD students often face tight deadlines and long hours in front of a computer, which can strain the eyes and posture. Taking breaks to do chair yoga or Pilates tutorials can help loosen up without leaving the room. On summer days, doing stretches on the grass can relax the back and neck muscles and provide a sense of grounding with nature.
You can equally enroll in an outdoor yoga class as it can be beneficial, and it feels awakening and meditative compared to indoor classes. Organizing pick-up volleyball games or going hiking are other ways to meet new people outside academia, stay fit, and release pent-up energy. Enjoying nature’s colors, sounds, and smells can be healing, and checking out a climbing gym or joining a bouldering club can provide a sense of inner calm and laughter. These activities can help re-ground the mind and provide a sense of liberation from daily worries.
#2. Hobbies
The PhD journey can be long and draining. So it’s important to have hobbies that pull your focus away from academic life. Hobbies can be done in your free time, and they shouldn’t be academic pursuits. Hobbies can bring meaning and fulfillment to your life outside your PhD. They can give you a sense of identity apart from your job. Here are some hobbies you can pursue as a PhD student during your time off – you can take time to watch football, wrestling, or other sports. You can also learn to play a new musical instrument or be immersed in music through listening, attending concerts, or working on music-related projects. These can also provide a rewarding break from academic life.
#3. Time with Friends
Doctoral students may spend several years on a secluded campus researching a chosen topic. It is important to remember that this environment is not representative of the real world, where people interact and enjoy life outside of academia. PhD students must make a conscious effort to maintain a social life and dedicate time to spend with friends. Taking a short break for a coffee or engaging in discussions with others can greatly improve one’s mood and boost creativity and productivity in research.
Sharing ideas with others can lead to new perspectives and approaches. There are various ways to enjoy time with friends, such as organizing treks, having lunch together, or engaging in friendly debates or board games. It can be challenging to find time for social activities with the demands of thesis writing and research, but it’s important to prioritize spending time with friends as it provides much-needed support and rejuvenation.
#4. Watching a Movie
This may sound a bit counterproductive, but watching a movie can be a great way to take a break when writing your dissertation. It provides an enjoyable escape and can help inspire motivation and creativity. Movies offer lessons in character development, visual storytelling, music selection, and creating tension or surprise. Exploring a new genre can enhance the learning experience even further. Students have reported that watching movies helps them relax, clear their thoughts, gain a new perspective, and make time for activities outside of their academic work.
Taking a movie break, especially during the night, can help with time management. It also provides an opportunity to connect with fellow students and discuss shared challenges. Group movie nights can foster academic connections and provide a welcome diversion. Keeping a list of favorite movies can make it easier to choose a film for a quick break. Remembering movies that evoke a sense of longing for something greater in life can be particularly helpful.
#5. Creative and Artistic Breaks
Participating in academic research can often be a challenging endeavor that may result in stress and negatively impact mental well-being. However, research also involves tapping into a student’s creativity and imagination. Taking a break from writing reports and articles can be achieved through engaging in artistic activities, such as painting, drawing, sculpting, composing music, or writing poetry.
These activities can be beneficial for mental health by boosting serotonin levels and reducing anxiety. It’s important to note that engaging in scientific discussions during the break can diminish its positive effects. Embracing the arts can provide a refreshing way to exercise the mind and cultivate patience after spending extended periods on research. For those with limited free time, the break can also be an opportunity to uncover hidden talents.
#6. Eating Lunch/Dinner
Having quality lunch and dinner several times a week is another approach to taking a break. Students often postpone meals to try to finish homework on time or miss lunch or dinner intentionally to save time and focus on their studies. However, eating proper meals is necessary for doing research work since the brain needs energy to think properly. For lunch, a sufficient eating routine can be sitting with your school buddies and discussing the research or sharing ideas about studies at a nearby café.
Home-cooked lunch can also be a good option since the food will be healthy and save time on preparing or buying fast food from the cafeteria. Taking a proper lunch with quality food boosts intellect and keeps the mind fresh. Dinner is another kind of meal break, as eating dinner outside of campus a couple of times every month can be different; therefore, visiting a new restaurant can be refreshing.
#7. Getting a Tea/Coffee
A doctoral journey can be busy and challenging, involving a lot of research and coursework. It’s important to take breaks to recharge mentally. Having a cup of tea or coffee can provide a moment to relax and take a breath, whether alone or with others. Taking a break for at least 15 minutes allows for some time to stretch and enjoy being outside. Having a chat with colleagues during a tea or coffee break can provide an opportunity to discuss research and personal life outside of work, as well as get different perspectives on challenging subjects. This can help strengthen personal connections and provide new ideas for tackling problems.
Conclusion
Recognizing the significance of taking breaks is crucial for all students, including PhD candidates. Various methods for effectively taking a break can be categorized by location, timing, and approach. Spending time outdoors, such as walking on campus, can be beneficial, as research has shown that being in nature reduces stress and prevents burnout. Scheduling short breaks throughout the day for activities like meditation, music listening, or gratitude practice can be beneficial. Longer breaks, such as during weekends, may involve trying new activities or going on short trips to maintain happiness and relaxation amidst the demands of PhD studies.
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