This is your reminder to take a breath.

If you’re a scientist or academic, you know how intense this time of year can be. Deadlines loom, experiments need wrapping up, and maybe you even have exams around the corner. On top of your professional and academic responsibilities, there are all the personal things that this season brings, be it the stress of travelling, the loneliness of spending holidays away from your loved ones or having to deal with questions like "When are you going to finish your PhD?" from well-meaning (yet still annoying) family members. It might feel like chaos is taking over and there’s no time to pause - and honestly, who has the energy left to even think about self-care?

But here’s the thing: if you keep running on empty, you’ll hit the holidays already burnt out, and that’s not the reset you deserve. Even during the busiest seasons, small, intentional steps to refill your cup can help you keep going - and maybe even enjoy the journey. Here are some small ways to help you with that:

1. Start Small and Realistic

Self-care doesn’t have to be elaborate to matter. Some days, it might mean taking a long bath and treating yourself to a full skincare routine. On other days, it’s as simple as brushing your teeth or drinking a glass of water. Both count. Both are enough.

The key is to meet yourself where you are. On the hard days, allow yourself to do the bare minimum without guilt. On the better days, take advantage of that extra energy to go a little further. Either way, you’re showing up for yourself, and that’s what counts.

2. Prioritize What Truly Matters

Not everything on your to-do list needs to get done today (even if it feels like it does). Take a moment to figure out your must-dos - the 1–3 things that are actually essential - and let go of the rest, or try to delegate it, for now.

By narrowing your focus, you’ll feel less overwhelmed and create space to tackle what truly matters. It’s okay to leave some things undone. They’ll still be there tomorrow, and you’ll be better equipped to handle them if you’re not completely drained.

3. Schedule Breaks and Self-Care

Think of rest and self-care as part of your work - they're essential to your proper functioning. Block time on your calendar for short breaks or self-care rituals, just like you would for a meeting or deadline.

Breaks don’t need to be long to be effective. A quick stretch, a short walk, or a quiet moment to savour your tea can be enough to reset your mind and body. What matters is not skipping them, no matter how busy the day feels (I'm working on this part right beside you!).

4. Set Boundaries (and Stick to Them)

Boundaries are hard but vital, especially in demanding environments like science and academia. Whether it’s saying no to your supervisor asking to take on another project when you're at capacity, or shutting your laptop at a reasonable hour, protecting your time and energy is essential.

Boundaries aren’t about being uncooperative or "difficult", they’re about staying sustainable. You can’t pour from an empty cup, and the people who rely on you (AND your experiments!) need you at your best.

5. Focus on Consistency, Not Length

Self-care doesn’t have to take hours to be effective. Smaller, consistent actions often work better. A 5-minute breathing practice, a short yoga stretch, or a moment of mindfulness can make a bigger impact than you’d expect.

If finding time feels impossible, try habit stacking. For example, stretch while waiting for your coffee to brew, or take a few deep mindful breaths every time you finish an experiment or task. These micro-moments add up over time.

6. Make Time for Movement

Stress can build up in the body just as much as in the mind. Movement - no matter how small - can help you release that tension.

This doesn’t mean committing to a 90-minute gym session. It could be a short walk, stretching at your desk, or a few minutes of yoga before bed. Find what works for you and make it part of your routine.

7. Reflect and Celebrate Progress

At the end of each day, take a moment to notice what went well, even if it’s something small. Maybe you stayed hydrated, set a boundary, or finished one key task. Celebrate those wins - they’re evidence that you’re doing your best, even in stressful times.

Reflection can also help you notice patterns: what’s working, what’s not, and where you might need to make changes. This awareness is a form of self-care, too.

You Deserve to Feel Good During Busy Seasons

Stressful seasons don’t have to mean abandoning yourself. Small, thoughtful actions can help you stay grounded, even when life feels chaotic. And even if you do feel the effects of this chaos on your mind or body, taking time for yourself will help you stay more regulated and resilient, and bounce back from challenges and setbacks more quickly.

Which tip resonates with you most? I’d love to hear your thoughts! And if you’re looking for more ways to stay balanced, my Mindful Moments Advent Calendar starts December 1 - it's a 24-day series of quick, effective tools to help you stress less and feel your best.

Take care of yourself - you're worth it! ❤️

I’m here to help you balance the demands of academic life with the rest, play, and joy you deserve. If you’re grappling with guilt over not working enough or struggling to set and maintain boundaries, yoga offers practical tools to guide you toward confidence and ease. Let’s embrace mindful productivity and balance together - join me for a class or let’s chat about other ways I can support you!