Managing Burnout as a Student
Have you found yourself tired and lacking motivation by the end of the school semester? Well, you’re not alone! This feeling is usually called “burnout” and a few signs of academic burnout can be exhaustion, trouble focusing, and negative emotions towards school. Oftentimes, when transitioning from high school to college, motivation is at an all time high. You’ve packed your schedule with classes, study times, and time spent with friends. This isn’t a bad thing, but one thing you may be missing in your daily routine is time spent resting and taking care of yourself! Here are a few everyday habit changes we think may help!
The first thing that may be causing burnout is your sleep schedule. We know that with exams, part-time jobs, and friend hangouts, it is not realistic to get 8 - 10 hours of sleep every night. This is why it is important to have at least one to two nights in your weekly schedule designated for a good night’s sleep! That may sound silly, but studies show that students who stay up late most nights are more likely to have poor performance in the classroom. This is because inadequate sleep is linked to disturbances in brain function such as learning and memory impairment. (AASM) These disturbances lead to poorer grades, which in turn cause students to stay up later studying, turning into a vicious cycle of burnout. Stop the cycle and just go to sleep! The best days to schedule a full night’s sleep would be before an early morning class or the night before a big exam!
Movement is also a great way to prevent burnout! Since burnout is typically fueled by stress, a good way to relieve some stress is by moving your body. It does not have to be a rigorous, 2 hour workout to be effective. It actually can be as simple as a 20 minute walk outside to clear your mind! Studies show that exercise is beneficial for neuroplasticity, or how the brain adapts to change. This means that adding movement into your day can improve mood, memory, and stress regulation! (ACP) Increased movement is also linked to lower symptoms of depression and enhanced focus. (ACP) You will start to notice as you continue reading that these habits all work in favor of one another as movement is also correlated to better sleep!
The last two suggestions for preventing burnout are to take breaks in between study sessions and to change up your study location! When studying for long hours, it is easy to overload the mind with information. This is why study breaks are important to increase energy and productivity. A few ways you can take intentional breaks are walking/stretching (movement), napping (for maximum 20 minutes to prevent grogginess), deep breathing, and even just spacing out on purpose. (Cornell) A change of scenery can also be beneficial to prevent burnout when studying! If your normal study spot is your bedroom, your bed is always going to be tempting. Break up your routine and choose a different environment! Study rooms in the library exist for a reason, so try one out and watch your focus improve!
As a student, you are bound to experience burnout at least once. So, let's hope that using these strategies you are able to keep that number down to one!
Sources
ACP. “Exercise Therapy For Your Mental Burnout| ACP.” Associated Clinic of Psychology, 6 Jan. 2025, https://acp-mn.com/about-acp/blog/exercise-therapy-for-your-mental-burnout/.
Kingshott, Ruth. “Importance of Sleep & Effects of Sleep Deprivation on College Students.” American Academy of Sleep Medicine – Association for Sleep Clinicians and Researchers, 30 Nov. 2007, https://aasm.org/college-students-getting-enough-sleep-is-vital-to-academic-success/.
Study Breaks & Stress-Busters | Cornell Health. https://health.cornell.edu/about/news/study-breaks-stress-busters. Accessed 23 July 2026.