De-Stress Your Dissertation with Exercise

Tempted to skip that yoga class or morning run because of an upcoming deadline?

Don't.

Think you lack time for an inspiring, relaxing fall hike in the woods because you have to write your dissertation -- the whole thing, today -- which is making you stressed out in the first place?

Think again!

Stress reduction strategies should be a priority during times of intense mental work. And a proven method of natural stress reduction is exercise. Call it physical activity, call it movement, but just do it. Make it something you enjoy, like salsa dancing. Chills you out, like tai chi. Challenges you, like mountain biking. Or lets you read the NY Times or watch CNN, like the treadmill at the university gym. Whatever it is, plug it into your iCal or schedule, and go.

If you don’t exercise, what better time to start than six months before that 300 page beast is due? I started training in karate in the last semester of writing my dissertation at Yale, and it changed my life. Not to mention: helped me maintain laser sharp focus on my writing.  So, if you need motivation to exercise: sign up for a spin, yoga or tai chi class. Train for a 5K. Join a recreational sport team. At least get up from the computer and walk around the block.

Mind/body practices with an element of meditation are particularly helpful to writers. Exercise boosts oxygen flow to the brain, reduces stress, and increases alertness.

If you're not buying my line that exercise is good for your mind and body, then let me trying convincing you from a time management perspective: It is far more efficient to schedule exercise into your busy week than to lose entire days or weeks of work to stress or illness.

Exercise regularly when working on your dissertation, book, or article. It will help you write better, finish faster, and stay sane!

Try This: During your work sessions, take breaks to rest your eyes and stretch your hands, arms, shoulders, neck and back. If you can, take a brisk 15 minute walk outside, using your eyes to focus on items in the distance to counteract the stress of focusing on the computer screen or text on a page.

Healthfully yours,
Dissertation Diva

Comments

[Julia Mossbridge]

Exercising at least 20 minutes every day is what got me through my dissertation, especially at the very end. I defended 4 weeks ago...then went on a trip to Hawaii (I also used the trip as motivation for myself!).

Thanks Diva for your excellent site! Keep up the coaching!