How to Thrive in Your PhD - A Different Perspective
Doing a PhD requires a lot of us.
Our time. Our effort. Our ambition. Our patience. Our intelligence. Our resilience.
While it builds some of these (like intelligence or resilience), it consumes others - time, patience, sometimes even ambition.
When we’re so invested in a project (and yes, a PhD is basically a massive project, maybe consisting of several subprojects to be completed to earn it), it’s easy to fall into the trap of believing the PhD is our life.
And when you’re at that point, you pay with your mental health.
Because every high and low in your wellbeing becomes intricately connected to how well your PhD is going.
And we all know it’s not a smooth path.
So how are you going to thrive in your PhD?
And I’m not talking about efficient organization, productive reading, consistent writing, or successful experimenting.
I’m talking from a different perspective.
How do you keep your mind sane?
Which, by the way, is your biggest asset in completing a PhD successfully.
Here are some points to consider. Ones that often get forgotten when we’re in the flow and the highs of the PhD journey, and that we miss most when we hit another low.
Have a social network outside of the lab
It’s easy to spend most of your waking hours surrounded by the same people who also speak the same scientific language. But you need reminders that there’s life beyond your project. People who don’t care about your next experiment but care about you. Friends and family outside academia give you perspective, laughter, and a mental break from the constant performance loop that defines research life.
Have a hobby outside of the lab
Something that’s just for you - not for your CV, not for skill development, not for productivity. Something that fills your cup without expectations. Whether it’s painting, running, cooking, gardening, or learning a new language, a hobby reconnects you with creativity and joy, reminding you that you’re more than your academic output.
Have a side-project that you care about outside of the lab - maybe even a side-hustle
Sometimes you need to feel progress and success in something that isn’t dependent on unpredictable experiments. A side-project gives you that autonomy. It can be writing, teaching, volunteering, or building something small and meaningful. It’s not about distraction; it’s about balance. It helps you stay connected to your purpose beyond research.
Have a clear work-life boundary
Science doesn’t stop, but you should. Set times when you stop thinking about your project. Rest is not wasted time; it’s recovery time. Without it, creativity, focus, and resilience fade. Boundaries protect the part of you that still loves what you do, so you can keep going without burning out.
Be clear that your job is not your identity - your PhD is not your identity
Your worth doesn’t depend on data quality, supervisor feedback, or publication count. You are not your results. The PhD is something you do, not something you are. When you start to see it that way, you recognize failures as lessons, and success becomes not your only validation but a celebration. You’ll find it’s easier to stay grounded, even when the research rollercoaster gets rough.
Doing a PhD is a wonderful, challenging, inspiring journey. It’s not only about scientific training but about personal development. While it’s an investment, you should never pay with your mental health. After all, your mind is your greatest asset - care for it and protect it the way it deserves.
Only then will you get the most out of your doctoral studies and truly harvest the fruits of your personal and scientific journey without sacrificing your health along the way.
If you’d like to share: How do you care for your mental health during your doctoral studies? Do you have set work-life boundaries, or do you find your research slipping into every part of your life? Was this article helpful in identifying certain patterns or encouraging you to put some boundaries in place?
I’d love to know.
Take care,
Alexandra.
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