PhD life is a long journey. Sometimes — or more often than we admit — we feel burnt out, exhausted, and stuck.

Maybe you’re unsure where your research is heading. 
Maybe you don’t feel confident in your methods. 
Maybe nothing seems to be working.

Whatever the reason, the outcome is the same: mental burnout and exhaustion.

I’ve been there too.

When I feel drained, these four routines help me reset, regain focus, and feel good about myself and my work.

The key is to build these routines on your good days, so you can rely on them during your bad days.

1. Journaling ✍️

I journal every morning and every night — 15 to 20 minutes each time.

In my morning journal, I write about

• How do I feel this morning?
• Did I sleep well?
• Did I have a good morning workout?
• What did I learn yesterday?
• What am I grateful for?
• What is my priority task today?

I end my morning journal by talking to myself with affirmations: 
“I believe in myself. I can do this. I love my work. I love my life.”

In my night journal, I write about

• What made me happy today?
• What did I learn today?
• Reflections on my actions — or other people’s actions.

When you write every day, it becomes second nature. So, on your worst days, writing feels easy— and it helps you face your thoughts.

Most people avoid being alone with their thoughts. But you need to talk to yourself. If you don’t talk to yourself, how can you truly understand what’s draining you?

Think of journaling like maintaining a friendship with yourself. If you don’t talk to a friend often, can you suddenly open up to them on your worst days?

Routine journaling keeps you connected to yourself.

2. Working Out 🏃‍♂️

When your body feels good, your mind feels good too.

I run 25 minutes every morning. It wakes up my body, wakes up my mind, and gives me energy to start the day.

On bad days, working out is even more important. I might feel unmotivated, but just completing my run makes me feel accomplished.

Even if I don’t get anything else done that day, I can say: 
“At least I did something good for my body.”

And that small win helps shift my mindset.

The same secret? Build this routine daily. That way, on tough days, it takes less effort to do it.

3. Reading Books 📖

If working out wakes up my body, reading wakes up my mind.

I read 30–60 minutes in the morning and 30–60 minutes at night.

Books have changed my life. Many books talk about the benefits of reading, but for me, it’s peace for my mind and soul.

• On regular days: I read a variety of nonfiction — history, science, decision-making, healthcare, economics.
• On bad days: I read “soul books” — books that remind me to be grateful for what I have.

Recently, I read “Think Like a Monk” by Jay Shetty. It was exactly what I needed on a tough day.

Books give me perspective.

4. Just Aim for One Task a Day✅

Journaling, working out, and reading are daily routines. This final step is what I do specifically on bad days.

Every night, I plan my next day. Normally, I set: 
✔ 1 main deep-focus task
✔ 1–2 minor tasks

On bad days, I only set ONE task. Just one. If I complete it, that’s already a win.

And if I don’t? That’s okay. I’ll try again tomorrow.

The SECRET is: The one task should be a small part of the bigger problem that’s making you feel overwhelmed.

If the root of your stress is unsolved, how can you fully recover? 
But if you tackle one small part of it each day, the pile of tasks becomes less intimidating.

Once you solve the core problem, everything else feels manageable again.

These routines aren’t just for PhD struggles— they help me navigate any low point in life.

• Journaling helps me process my thoughts.
• Working out gives me physical energy.
• Reading gives me perspective.
• Focusing on one task prevents overwhelm.

I didn’t build these routines in a day. But because I built them on good days, I can rely on them on bad days.

Try them. See if they help you too.

What’s one routine that helps you get through tough days? Let me know!