Not Boring, but Strategic: How Routine Helps Me Survive My PhD
A Structured Day Doesn’t Mean a Dull Life—It Means a Balanced One
I am a person of habit—but that doesn’t mean I’m boring. There’s a common misconception that having a structured routine makes someone rigid, resistant to adventure, or lacking spontaneity. But in reality, my routine is flexible, adaptable, and, above all, intentional. It allows me to fully enjoy my days as a PhD student, manage stress effectively, and feel fulfilled.
Good habits are essential for PhD students—not only for maintaining productivity and motivation but also for protecting mental health. Of course, this is true beyond academia, but since I’m speaking from my own experience, I want to share how routines have helped me find my personal balance.
I have friends and colleagues who take the opposite approach. They thrive in spontaneity, resisting structured routines and embracing each day as it comes. I admire them for their carefree attitude, but I know myself: I need routines and predictable habits to safeguard my well-being. My structured approach ensures that I carve out time to rest, recharge, and enjoy life.
That said, what works for me may not work for you. The key is to find a system that supports you rather than restricts you. The watchword here is adaptability—a routine should reduce stress, not create it.
The Habits That Keep Me Grounded
🕰 Wake up early and consistently – I’ve already talked about this in a previous post (Why a Morning Routine Transformed My PhD) but let me add an important caveat: don’t force yourself into a schedule that doesn’t suit your natural rhythm. If you’re not a morning person, find a cycle that works for you. The key is consistency, not conformity.
📖 Make time for what you love (every single day) – For me, this is reading. I’ve always loved books, but for years, I felt like I couldn't “afford” to read for pleasure. Two main reasons held me back:
1️⃣ I was already reading and studying all day, so my brain often craved something else.
2️⃣ If I had the time and energy to read, I felt like I should be using it for more university-related reading instead.
Looking back, I realize how flawed that mindset was—driven by guilt more than logic. Now, I read every day, even just a few pages, and it brings me immense joy. I choose quality over quantity, always.
📝 Write (for yourself, not just for academia) – If you’re on Substack, chances are you enjoy writing, or at least reading other people’s reflections. Journaling can be a powerful tool for clearing your mind: write down your goals, your plans, or simply vent. PhD life is overwhelming, and getting your thoughts onto paper can help more than you realize.
🏃♀️ Move your body – Exercise isn’t just about fitness; it’s about mental resilience. I know this isn’t groundbreaking advice, but if everyone keeps saying it, there must be a reason. Start small: take a walk, stretch for five minutes, or do a quick workout. The boost in endorphins is real (take it from a neuroscientist).
📚 Learn something beyond your PhD – If you wake up early (or carve out time elsewhere), dedicate part of your day to personal growth. It could be training, reading, writing, or even meditation—whatever makes you feel enriched. During the chaos of a PhD, deliberately setting aside time for yourself is crucial.
☕ Visualize your day – Before jumping into work, take a moment to sit with a cup of tea, close your eyes, and picture your day going well. Imagine that experiment working flawlessly. It sounds simple, but setting a positive intention can make a real difference.
The rush of endorphins from a peaceful seaside walk under the warm sun. Credits: My husband.
My Personal Non-Negotiables
Each day in a PhD is unpredictable, but I’ve built a set of daily and weekly habits that keep me grounded:
📆 Daily habits:
Read a few pages of a book.
Listen to a motivational podcast.
Learn a little bit of a language I love.
📆 Weekly habits:
Train 4-5 times a week for an hour.
Track my meals to ensure a balanced diet.
Wake up before 6:30 AM at least six days a week (I allow myself one day without an alarm, though my cycle often wakes me by 7 AM anyway).
Write down my thoughts, worries, and goals.
These habits don’t limit me—they empower me. They create a structure that supports my well-being and makes space for growth, while still leaving room for spontaneity and fun.
At the end of the day, routines aren’t about control; they’re about care—for yourself, your goals, and your peace of mind.
What about you? Do you thrive on routine, or do you prefer improvisation? Let me know.
Thanks for reading,
Best,
LoA
You have some really good tips here and it’s definitely not boring to have routine! I have established a sort-of routine for my PhD, effectively working in smaller sprints that can be 5am -7am, 9-12, 1-3, 4-7. I don’t do all of those in one single day (well, I did in the last few weeks, and more, but it was an exception). It’s not my ideal way to work, but it’s the only way it works for me with a family to care for. I sometimes include weekends but only 5am to 9am as by then my family are awake. I try to read fiction every night, philosophy every morning and have an active lunch hour if possible. Quite often, it doesn’t go to plan, but after my first year I am considered as ahead of milestones, so this weird existence seems to work so far.