How to balance it all (without burning out) 🌱

Hello friends,

January has flown by in a blur of deadlines and demands. It has felt overwhelming similar to the end of year push and the burnout that usually accompanies that time of year.

One of the biggest challenges we’ve found of the PhD, and of academia in general, isn’t just the research itself. It’s balancing everything else that comes alongside it. Teaching, funding pressures, financial precarity, caregiving, admin tasks (who knew a there would be so many emails?!), writing deadlines, your health, your relationships, the pressure to publish, presenting at conferences, teaching, other jobs you might have, your life outside academia… it can sometimes feel like you’re juggling far more than is possible. We know that’s how it felt for us when we were doing our PhDs.

We want to start by saying this: Balance doesn’t mean having it all together all the time. Some days you’ll feel like you’re smashing it, and other days will feel challenging and messy. Both are part of the process. Balance is something you keep actively returning to and revising depending on how things are feeling. What matters isn’t doing it ‘right’ or just powering on until you get everything done (that way leads to burnout!). It’s about finding ways forward that are kind to yourself, that honour your energy and capacity at that point in time.

Here are a few supportive reminders and practical approaches we’ve found helpful in balancing everything and prioritising our humanity through it all:

• Think rhythms, not routines. Instead of chasing a ‘perfect day,’ notice the patterns that sustain you — your energy peaks, your natural focus times, your need for breaks. Build around those rhythms.

• Name your anchors. What keeps you grounded throughout the day when things feel chaotic? These can be big or small - it could be a morning walk, journalling, or calling a friend. Anchors remind you of who you are beyond the to-do list.

• Not everything needs the same weight. Some tasks require deep focus and time, demanding a great deal. Other tasks can move at a faster pace - they might just need to be ‘good enough’ to be sent off. Give yourself permission to prioritise and look at the big picture. Don’t beat yourself up if some things take longer than expected.

• Ask for (and accept) support. Whether it’s clarity from your supervisor, encouragement from peers, leaning on friends and family, or reaching out to your community - you don’t have to carry this alone.

• Rest belongs in the plan. Breaks are not indulgent, rest is not a reward. Reread that. These things are integral parts of sustaining your progress. We know the temptation to push forwards, especially when things are hectic - but even in the busiest of deadline stretches, you need time away from your desk in order to sustain the work you’re doing.

Balancing it all doesn’t mean being endlessly productive. It means learning what matters most to you right now, and building systems of care, community, and curiosity around that. It can be a daily practice - we’re all trying to honour ourselves and find that personal balance.

Want to create these practices for sustainable momentum? Join PhDone and the Community Call on Wednesday.

With care,

Polly & Khalia 💛