During the doctorate (and in our later lives as researchers) we have to deal with a wide variety of situations and tasks, some stressful, some requiring focus or calmness. Going to therapy, doing therapy-inspired reflection exercises, journaling, and other practices are all very useful, but they require us to step away from the difficult situation. If only there was a simple, free, portable tool to help us in such situations, something we could do in any occasion and which is evidence-based… Wait, there is! This post is about breathwork, an array of tools with an increasing body of scientific evidence demonstrating its effectiveness. The post describes how we should breathe for better health and cognitive performance, and how different kinds of breathing patterns can help us cope with common challenging situations throughout the PhD.

In our efforts to fix our life’s problems, we often keep adding stuff to our lives and ideas to our theses, ignoring there’s an alternative. In another tiny post, I quickly share how you can harness the power of subtraction. This idea will be familiar to long-time newsletter subscribers, as it was an early “newsletter exclusive”.

We all tend to delay difficult, uncertain or scary tasks unnecessarily… especially, those related to our thesis. How to avoid such procrastination? In this new kind of short post (so far only available to our newsletter subscribers), I share tiny practices or ideas that have had an outsized effect on my thinking or my research practice.

Feelings of being stuck, of not knowing where we’re going, self-doubt, guilt… are not exclusive to the doctoral thesis journey. Despite their smaller scope, other long projects with little feedback or structure (like a master thesis) share the same motivational pitfalls and may induce the same kind of uncomfortable experience at times. In this two-part post series, we review key advice and simple practices which could also be useful to help us face these capstone projects. But these can also be very useful if you are a PhD student just starting out!

We have established that finding long periods of time for deep, creative research tasks (be it writing a paper or designing our next study) is critical to achieve our thesis milestones and finish the PhD. Yet, we are all very busy and have limited time for such creativity. To help in solving this conundrum, this short post describes a technique I’ve been using lately to squeeze a few extra hours a week to make headway in those hard, creative research tasks.

Very often, the myriad of obligations, additional tasks, jobs and activities in our daily lives block us from making progress in our most important goals (like finishing that doctoral thesis!). This is especially true of part-time doctoral students that have a day job to make ends meet, but even full-time students face this challenge. Our behavior needs to change, but we can’t find what to change (or the energy to do it).

The ability to concentrate and do focused, cognitively-demanding work is crucial to finishing a PhD (and doing research in general). Yet, we often spend our days in emails, meetings and other busywork that does not bring us closer to completing our goal (e.g., the thesis!). How to keep the busyness at bay so that we dedicate more time to the important stuff? In this post, the first of a series based on Cal Newport’s classic book Deep Work, we look at the high-level shape of a deep-worker’s calendar. What are the strategies that doctoral students have successfully used to find time to advance in producing their thesis materials?

In previous posts, we have seen how chronotype can influence our productivity, and how we can tweak our breaks to make the most of the ebbs and flows of our daily energy. But, how exactly can we use this chronobiology knowledge to craft a daily routine that is both productive and healthy, and fitting to our particular situation? In this post, I borrow from the habits and routines of an expert on the topic (Stanford neurobiologist Andrew Huberman) ten easy protocols you can put in practice to make every day your best day.

Being the “cognitive athletes” they are, PhD students (and researchers) should take rest very seriously, to perform at their best. Yet, not all breaks are created equal: timing and other factors affect their effectiveness. Continuing previous dives into chronobiology and taking holidays, this post goes over evidence-based tips and tricks to make your breaks the most restorative and energizing.

As we saw in a recent post, “task conflict” is a common productivity challenge of doctoral students. As PhD students, we often have to juggle different identities, priorities, jobs, projects… along with doing the thesis itself. Yet, so often, it is the thesis-related tasks that keep getting pushed back. In this post, I will go over tips, practices and techniques that might be useful if you find yourself struggling with this particular challenge in your PhD.

Do you ever feel, during your PhD, that you are not “productive enough”? Guess what, you are not alone. In this post, I share the three most frequently-appearing productivity problems voiced in doctoral workshops we have run in Estonia and Spain. I hope this shows PhD students that they are not alone… and gives PhD supervisors hints about the hurdles their students often face (whether they mention them explicitly or not). Also, I will give a couple of simple rules to know if these are a problem for you particularly.

When we are writing a research paper, we need to find long stretches of focused time to get that writing done. Yet, even if we find them, can we really sustain intense focus during two or more hours? Today’s post looks at a research-backed and often overlooked tool in our productivity toolbox: the micro-break. To top it up, I provide two “monday mantras” to make your micro-breaks even more effective.

Have you ever felt, after lunch, that your mind cannot focus? or that, later on, writing suddenly feels effortless? If you have noticed trends in when these experiences happen, you have stumbled into the importance of chronobiology for your productivity. In this and following posts, I provide advice on how to organize your research work, based on chronobiology research. Today, circadian rhythms – i.e., when to do what during the day.

Have you ever had this feeling, while writing, that your prose is leading nowhere? that right now it would be a great moment to defreeze the fridge? to check your phone, because someone may have texted? In this post, I offer a simple exercise to use next time these internal interruptions assail you during writing.

Have you ever felt that you have too many threads open in your research work, and you cannot seem to make substantial progress in any of them? You are not alone. After closing the long series of posts on “happiness in the lab”, a bit of a lighter read this week. In this post I give very short advice that you can use as a “mantra” for this and the coming weeks, somewhat related to staying productive – but with a twist.

This is one of the most basic, flexible and effective productivity techniques, which I’ve been using for many years. I know many PhD students and academics that swear by it, but I am still surprised by others who do not know about it. In this post I come back to its origins, how to do it, and how I have combined it with other routines to keep me on track. Essential in this age of smartphones, social media and other constant distractions!