PSG #009: Breaking Free from the 12-Hour Grind

Strategies for Achieving Productivity and Wellbeing as a Doctoral Candidate 

As a doctoral candidate, it is easy to get caught up in a 12-hour grind of research, writing and study. Breaking free from this is possible with the right strategies for productivity and wellness. By incorporating simple habits and techniques into your day, you can achieve a better work-life balance and reach your goals as a doctoral candidate. With the right mindset and a bit of effort, you can find success and fulfillment as a doctoral candidate.

1. Introduction

Welcome to our blog, where we will be discussing strategies for breaking free from the 12-hour grind and achieving productivity and wellness as a doctoral candidate. As we all know, pursuing a doctoral degree can be a demanding and challenging journey, often requiring long hours of research, writing, and studying. However, it is important to remember that taking care of ourselves is just as crucial to our success as our academic work. In this blog, we will explore various ways to balance our academic pursuits with our personal lives, including self-care practices, time-management strategies, and tips for maintaining a healthy work-life balance. We hope that these insights will help you to prioritize your well-being while also achieving your academic goals. So, let's dive in and explore some practical ways to break free from the 12-hour grind and prioritize our health and wellness as doctoral candidates.

2. What Is The 12-Hour Grind?

The 12-hour grind is a term used to describe the long hours that doctoral candidates spend working on their research projects. It can be physically and mentally exhausting, leaving little time for self-care or rest. However, it is important to remember that productivity and wellness go hand in hand:

- Taking breaks,

- getting enough sleep,

- and engaging in physical activity

can actually improve productivity and help you accomplish more in less time.

Additionally, finding a support system of peers and mentors can provide encouragement and motivation during difficult times.

Breaking free from the 12-hour grind may seem daunting, but with the right strategies and mindset, it is possible to achieve both productivity and wellness as a doctoral candidate. Remember to prioritize self-care and find balance in your work and personal life, and success will follow.

3. Effects of the 12-Hour Grind on Productivity and Wellbeing

As a doctoral candidate, it's easy to get caught up in the 12-hour grind.

You may feel like you need to work non-stop in order to stay on top of your studies and research. However, it's important to consider the effects that this type of schedule can have on both your productivity and your overall wellness. Studies have shown that working long hours can actually decrease productivity, as your brain becomes fatigued and less able to focus on tasks. Additionally, working long hours can lead to burnout, which can have serious negative effects on your mental and physical health. In order to break free from the 12-hour grind, it's important to prioritize self-care and take breaks throughout the day.

This may include:

- taking a short walk,

- practising meditation,

- or simply stepping away from your work for a few minutes to clear your mind.

By taking care of yourself, you'll be able to maintain a higher level of productivity and achieve success without sacrificing your well-being.

4. Strategies to Break Free from the 12-Hour Grind

As a doctoral candidate, it can be easy to fall into the trap of working long hours every day. However, it's important to remember that productivity and wellness go hand in hand. To break free from the 12-hour grind, there are a few strategies that can be helpful.

First, prioritize your tasks and focus on the most important ones each day. This will help you avoid getting overwhelmed and feeling like you need to work all hours of the day.

Second, take breaks throughout the day to recharge your batteries. Whether it's a quick walk outside, a yoga session, or simply taking a few deep breaths, taking breaks can help increase your productivity in the long run.

Finally, make sure to get enough sleep each night. It's tempting to stay up late to get more work done, but lack of sleep can actually decrease productivity and make it harder to focus. By implementing these strategies, you can break free from the 12-hour grind and achieve both productivity and wellness as a doctoral candidate.

5. Establishing a Work Schedule

Establishing a Work Schedule is crucial when it comes to breaking free from the 12-hour grind and achieving productivity and wellness as a doctoral candidate. It is easy to get caught up in the demands of graduate school, but creating a schedule that works for you is essential to maintaining a healthy work-life balance.

Start by setting realistic goals for each day and week, and then allocate time for research, writing, and other tasks accordingly. Be sure to include breaks and time for self-care, such as exercise or spending time with loved ones.

Remember that everyone's work schedule will look different, so it is important to find what works for you. By establishing a work schedule, you can increase your productivity and reduce stress, ultimately leading to a more fulfilling and successful graduate school experience.

So, take the time to plan out your schedule and prioritize your well-being, and you will see the benefits in both your academic and personal life.

6. Prioritizing Self-Care Practices

As a doctoral candidate, it's easy to get caught up in the never-ending cycle of work, research, and deadlines. However, it's important to remember that taking care of yourself is just as important as achieving productivity. Prioritizing self-care practices such as exercise, meditation, or simply taking a break to do something you enjoy can not only boost your overall wellness but also improve your productivity in the long run.

It's important to set boundaries and make time for yourself, even if it means saying no to extra commitments or delegating tasks to others. Remember, taking care of yourself is not selfish, it's necessary. So, make self-care a priority and watch as your productivity and overall well-being thrive.

7. Reaching Out for Support & Accountability

As a doctoral candidate, it's easy to get lost in the 12-hour grind of research, reading, and writing. However, it's important to remember that reaching out for support and accountability is crucial to maintaining productivity and wellness.

Whether it's:

- joining a study group,

- finding a mentor,

- or simply checking in with a friend, having someone to hold you accountable and encourage you can make all the difference.

Additionally, seeking out mental health resources such as counseling or therapy can provide a safe space to process the unique challenges and stressors that come with pursuing a doctoral degree.

Remember, asking for help is not a sign of weakness, but rather a strength in recognizing your own limitations and needs. So, don't hesitate to reach out and build a supportive community around you as you navigate this challenging but rewarding journey.

8. Incorporating Mindfulness & Meditation Techniques

Incorporating mindfulness and meditation techniques into your daily routine can have a significant impact on your productivity and wellness as a doctoral candidate. Taking just a few minutes each day to focus on your breath and quiet your mind can help reduce stress and anxiety, improve concentration, and increase your overall sense of well-being.

Whether you prefer to practice mindfulness through guided meditation apps or simply by taking a few deep breaths throughout the day, making mindfulness a priority can help you stay focused and energized throughout even the most challenging days.

So why not give it a try? Start small, with just a few minutes each day, and gradually increase your practice as you become more comfortable. With time and dedication, you may find that mindfulness and meditation become an essential part of your daily routine, helping you to achieve both productivity and wellness as a doctoral candidate.

9. Taking Breaks and Setting Boundaries

As a doctoral candidate, it's easy to get caught up in the 12-hour grind of research, studying, and writing. However, it's important to take breaks and set boundaries to maintain both productivity and wellness. Taking breaks can help prevent burnout and increase creativity.

It's important to give yourself permission to step away from your work and engage in activities that bring you joy and relaxation. Setting boundaries is also crucial to achieving balance.

This can mean:

- setting specific work hours,

- turning off notifications during non-work hours,

- and saying no to additional commitments that may take away from your focus on your studies.

Remember, taking care of yourself is just as important as your academic pursuits. By prioritizing breaks and boundaries, you can achieve both productivity and wellness as a doctoral candidate.

10. Conclusion: Breaking Free From The 12-Hour Grind Leads to Improved Productivity & Well-being as a Doctoral Candidate

In conclusion, breaking free from the 12-hour grind as a doctoral candidate can lead to improved productivity and wellness. By implementing strategies such as setting boundaries, prioritizing self-care, and utilizing time management techniques, doctoral candidates can achieve their academic goals while also maintaining their physical and mental health.

It is important to recognize that taking breaks and engaging in activities outside of academia can actually improve focus and motivation, leading to greater productivity in the long run. Remember to prioritize your well-being and find a balance that works for you.

With dedication and a focus on self-care, you can achieve success in your academic pursuits while also maintaining a healthy and fulfilling lifestyle.

See you next week!

If you want more help:

We're excited to share the PhD Survival System with you because we know how tough it can be to get through a PhD program. We have developed a holistic system combining all the necessary areas to obtain optimal results.

We start with the foundation, your mindset and on top of that we building two pillars with time management and stress management.