Relaxation may be the missing link when it comes to your academic performance. I’m interested in this phenomenon: how we sometimes work against ourselves by trying too hard, pushing too much. By internalising a work culture that says working endless hours is the key to success. When everyone is working all the time, or at the very least seems to be working all the time, how to not worry you aren’t keeping up? We lean towards overwork to compensate and somehow make things better.
But does it work? (Answer: no)
Then how to undo this? What’s the alternative?
Sometimes the answers are simple. Excruciatingly simple, like making sure you work doing ‘work hours’ and do not work outside that designated time frame. I was reminded of the ‘simple’ way of fixing the overwhelm and feeling of not-ever-achieving-enough or doing-enough by an email from one of the course participants (quoted with permission). Apparently I teach this!
“I am still exercising, meditating and taking some time off to relax. I really think these three things are crucial. While I did already exercise and meditate before I did the HappyPhD course, I think I really learned the relaxation part. I can say that after the course, for the first time (in my life?) I really took “working hours” seriously and allowed myself to also do other things with joy. The result is: I work less than ever (still quite a lot though, it’s not necessary to go into extremes I figured) but I also achieve much more (more then ever when it comes to my PhD for sure). So thank you for the insight.”
Fascinating how such a simple change of schedule (and mindset: that can be the more challenging part) can have such positive results.
So, breaking it down. Bear with me for stating the obvious:
Work hours: they are the hours you get still and do your work. For most people this would be around 3-5 hours of concentrated work a day. This is enough to achieve a LOT. Maybe add a few hours later on in the day for less demanding work.
Relaxation: these are hours you do not work. I recommend more than you currently manage. Maybe hours a day more! This may sound tempting or terrifying depending on your disposition, but it will likely require a leap of faith if you’re used to working long, long hours.
Also pay attention to how you might help yourself switch from a focus on work, with your brain in a focused analytical mode, into a more free-flowing unworried relaxation state. It can be a challenge with academic work: the mind loves to go on and on, thinking about work, or worrying about it!
Meditation and Exercise: these are sublime tools in helping you transition from work to relaxation. Both help you regulate your physiology (brain) to help you disengage from work when you choose to do so. With exercise the switch is a direct, physical one, with stress hormones and neurotransmitters involved; with meditation you do the same in a subtler way by working with the mind, your thoughts, the breath and your intention. Both are brain training in their own right, and improve your mental faculties and stamina.
Better focus during work hours: you will certainly get more done. Your ideas are likely to be better also: the brain comes up with new insights in a relaxed state, that is, when you are not focusing on the problem you’re trying to solve. It is one of those neat little paradoxes. Best way to solve a problem? Think about it. Then NOT think about it.
Somehow committing to doing less and letting go can be more daunting a prospect than that of doing more, keeping pushing and achieving. The pushing for many of us protects us from feelings of not doing or being enough. It protects us from guilt. Yet it is exactly this mindset we need to overcome in order to get more done. Oh yes, and to feel better! Nearly forgot about that one! Let go a little. Take your eye off the ball for a bit, regularly. Truly helpful. Give it a try.
Are you pushing too hard? Working too much? Does the idea of working less scare you (though it secretly appeals?) Why not devise a very simple structure of work and non-work, and add in a little exercise and a little meditation every (other) day? (With the course to guide you if that appeals) So simple. As always, if you found this post useful could you share it? I appreciate it!