Fostering your wellbeing and work-life balance during your PhD

Semester

Semester 2, 2024-2025

Type of course

Methodological and Practical Courses

Date

May 2, 2025

Location

Utrecht University

---

Duration

1 day

Maximum number of participants

25

ECTS

0.5 EC will be appointed for participation in the complete course

Staff

Eleni Giannakoudi (RUG), Tina Armasu (RUG)

Content, learning goals

In this workshop organized by PhD candidates for PhD candidates, you will actively contribute to discussions on prevalent challenges related to work-life balance of PhD candidates, informed by an overview of current research in the field of work stress and wellbeing and your reflections on own experiences. The afternoon session addresses practical strategies for sustainable work-life balance, covering topics such as time management, stress alleviation, and boundary maintenance. By the end of the workshop, you will have tangible takeaways to implement and enhance their work-related wellbeing. This workshop serves as a platform for knowledge exchange, fostering a deeper understanding of the challenges faced by PhD candidates and equipping you with practical tools for navigating the demanding landscape of academia.

Preparation

In the spirit of work-life balance, no preparation is needed, however, taking some time prior to the workshop to reflect on challenges that you encounter as a PhD candidate in maintaining a work-life balance and/or their wellbeing related to work will be beneficial. 

Program

10:00 – 10:30 – Arrival & Coffee

10:30 - 10:45 - Welcome and Introduction

10:45 - 11:00 - Discussion: What are the biggest challenges regarding work-life balance/wellbeing  that you are currently facing or faced in the past?

11:00 - 11:30 - Overview research on PhD wellbeing

11:30 - 12:00 - Small group task: What strategies do you use to ensure wellbeing at work? 

12:00 - 13:00 - Lunch Break

13:00 - 14:00 - Aspects of work-life balance and wellbeing and practical tips: 

                             Part 1: Not breaking under pressure

• Time management
• Workload
• Impostor Syndrome
• Stress management on the spot

14:00- 14:15 - (Coffee) Break

14:15 - 15:15 - Aspects of work-life balance and wellbeing and practical tips: 
                           Part 2: You are more than your work

• Boundary management
• Rest & self-care
• life beyond work

15:15 - 15:30 - (Coffee) Break

15:30 - 16:10 - Individual action plan for implementing work-life balance & Optional discussion

16:10 - 16:30 - Wrap up: Take home messages