Grad school: it’s a little like a hamster wheel. Class, job, family, homework, existential crisis. Class, job, family, homework, existential crisis. How can you keep your head above water, much less take time for yourself? 

But here’s the thing—self-care isn’t a luxury; it’s a necessity. Taking care of yourself doesn’t mean slacking off. It sounds cliche, but it’s true. Making time for you can make you more productive, focused and better equipped to handle the pressures of grad school. The trick is learning how to weave self-care into your already packed schedule. Here are a few ideas for you: 

Treat Self-Care Like an Appointment 

You wouldn’t skip a meeting with your advisor or blow off a deadline (at least, not intentionally). Don’t treat it any differently than your other obligations. Schedule it the same way you do your research or study sessions. And remember self-care doesn’t have to be complicated. You might not have time or money for a 60-minute massage, but you could take a 15-minute walk, do a YouTube yoga class or binge watch your favorite show for one night. 

Think of self-care as maintenance. You wouldn’t expect a car to keep running without gas or oil changes—your body and mind are no different. 

Master the Art of the Power Break 

If you’re drowning in work, the idea of taking an hour for self-care might feel impossible. But self-care doesn’t have to take a long time. Short, intentional breaks can do wonders for your energy and focus. 

• Try the Pomodoro technique: Work for 25-50 minutes, then take a 5-10 minute break. Use that break for something refreshing—stretching, deep breathing or even dancing to a hype song. 

• Step outside for a few minutes of fresh air. A quick walk or just sitting in the sun can reset your brain. 

• Swap doom-scrolling for a mini-meditation or a few pages of a book you actually enjoy. 

Even tiny moments of self-care can prevent burnout. 

Make Sleep Non-Negotiable 

Grad school and sleep deprivation often go hand in hand, but constantly running on fumes won’t do you any favors. Sleep is critical for memory, focus and overall health. 

• Set a realistic bedtime and stick to it as often as possible. 

• Limit caffeine late in the day (yes, even if you have a deadline—your future self will thank you). 

• Don’t scroll. Reddit and Instagram can wait.  

Even if you can’t get a perfect eight hours, improving your sleep habits can make a huge difference in how you feel. 

Eat Like You Care About Yourself 

We get it—cooking nutritious meals can feel like a chore when you’re juggling a million responsibilities. But surviving on coffee and instant ramen isn’t exactly fueling your brain for success. 

• Meal prep in batches so you always have something healthy on hand. Grab a friend and spend a Sunday afternoon prepping for the next week. Chopping, slicing and dicing can even be its own form of therapy.  

• Keep easy, nutritious snacks nearby—nuts, yogurt, fruit or protein bars can be lifesavers. 

• Stay hydrated! Drink water (not just caffeine). 

You’ve heard it, but we’ll repeat it: taking care of your body helps keep your brain sharp and your energy levels stable. 

Move Your Body—Even Just a Little 

Exercise doesn’t have to mean hitting the gym for an hour (unless you love that). The key is finding small ways to incorporate movement into your day. 

• Walk or bike to campus instead of driving. 

• Stretch between study sessions. 

• Take a dance break when you’re stuck on a problem. 

Physical activity boosts mood, reduces stress and improves focus—all things you need to be your best.  

Learn to Say No 

Ever feel like you’re trying to take on everything for everyone? Guess what: you don’t have to! There’s a time to take on an extra research project, do an unpaid teaching gig or go to every networking event that comes your way, but that may not be right now. While opportunities are important, so is your sanity! 

It’s okay to set boundaries. Prioritize what truly aligns with your goals and well-being. 

Stay Connected to People Who Lift You Up 

Grad school can be isolating, especially when you’re buried in research. But maintaining social connections that energize you is crucial for mental health. 

• Schedule regular catchups with friends and family (even if it’s virtual). 

• Find a support system—whether it’s classmates, a study group or a therapist. 

• Make time for conversations that aren’t about school. 

Your people will help you stay grounded when things get overwhelming. 

Finally, Be Kind to Yourself 

Grad school is tough. Some days, you’ll feel on top of the world. Other days, you might feel like an imposter who has no idea what they’re doing (spoiler: everyone feels that way). 

Give yourself grace. Celebrate small wins. Take breaks when needed. And most importantly, remind yourself that you’re more than your academic achievements. You’re a whole person: with feelings, anxieties, hopes, dreams, aspirations and you have much to give to the world! Taking care of yourself now will help ensure you’re ready to take whatever comes your way in stride.