Burnout. A real and scary product of working too hard. Burnout is defined as a state of emotional, mental and often physical exhaustion brought on by prolonged or repeated stress/pressure. During university, it can creep up on you, whether it’s from deadlines, trying to keep on top of everything or just feeling the pressure. Managing burnout is so important, not just for the quality of your work but for your overall wellbeing too.
Here are 15 tips that help me avoid burnout and stay motivated.
1. Plan ahead
Got loads of deadlines or struggling to juggle lectures and revision? Planning ahead can take so much stress off. When you already know when you’re doing things, it’s way easier to stay in control and not feel overwhelmed.
2. Take regular breaks
This means short breaks during your day as well as full days off from studying. Breaks help your brain recover and keep your work better in the long run. Working non-stop usually just leads to stress and worse results.
3. Make time for your social life and hobbies
Book in time for things that make you happy. Seeing friends or doing something fun where you’re not thinking about work gives you a proper reset and helps keep things balanced.
4. Exercise
Moving your body is such a good way to clear your head. Whether it’s a gym session, walk, game of football with friends, or a quick stretch, it boosts your mood and helps break up long study days while still feeling productive.
5. Stay hydrated
Basic but important. Drinking enough water helps you think more clearly and function better. When you’re already under pressure, being dehydrated will only make you feel worse.
6. Eat well
Your body and brain need fuel. Even if it’s not perfect, aim for three meals a day. Eating enough supports your energy levels, focus and general mood. Don’t get so busy you forget to eat.
7. Prep your meals if you can
In relation to number six, you don’t need a whole meal prep routine but having a couple of go to lunches or snacks ready to grab on busy days really helps. It saves time and brain energy and means you’re less likely to skip meals.
8. Talk to someone
Sometimes venting is all you need. Whether it’s about uni or something else, talking it out with a friend, supervisor or family member can take the weight off. People might even have helpful advice if they’ve been through similar stuff.
9. Get some fresh air
A bit of time outside can honestly shift your whole mood. It gives you a break and helps you come back to work feeling a bit clearer and more ready to get on with it.
10. Change the scenery
Being in the same space all the time can make everything feel repetitive. If you always study in your room, try going to the library, a café or a study space on campus. It makes a big difference when your surroundings feel fresh.
11. Take pride in where you work while you work
In relation to number ten, if you are working from your room or a personal space, make it a nice one. A tidy space helps your mind stay calm and organised too. You don’t need a full Pinterest setup but keeping it clean does help.
12. Set realistic goals
Goals help keep you on track but don’t go overboard. Break big tasks into smaller ones. If you need to write three thousand words, aim for five hundred at a time. Smaller goals feel doable and ticking them off gives you a boost to keep going.
13. Notice bad habits and step in early
If you’ve been burnt out before, you probably know what triggers it. If you catch yourself falling into those same patterns again, do something about it. Everyone works differently so figure out what works for you and cut out what doesn’t.
14. Use a to-do list
Trying to remember everything in your head is just asking for stress. Write your tasks down so you can see them clearly. It makes the day feel more manageable and ticking stuff off always feels good.
15. Positive self-talk
Finally, this one’s important. Back yourself. Remind yourself you’re doing your best and that you’ve handled hard stuff before. Be kind to yourself like you would be to your friends and celebrate the small wins when you can.