Lucia Juarez, PhD. Academic Coach

“Are you going away this summer?”

I’ve been asked that question a few times this week.

The answer is yes. I don’t even have my flights booked yet, but I already feel relieved knowing that I will be taking some time off.

That wasn’t always the case.

During my PhD, I found it incredibly difficult to switch off. Even when I wasn’t working, I felt I should be. I would take books with me on holiday, convinced I would finally catch up on reading.

Most of the time, I didn’t.

And instead of enjoying the break, I felt guilty.

What I’ve learned over the years is that holidays are not a reward for being productive. They are part of what helps us stay productive.

Rest is not wasted time.

Sometimes, before a break, it can help to make a small list of light tasks you could do if you genuinely feel like it:
✔ Read an interesting article
✔ Listen to a podcast
✔ Capture ideas in a notebook
✔ Reflect on what you’ve achieved so far

But here’s the important part:

If you don’t do any of those things, that’s OK too.

You don’t have to earn your rest.

Taking time to reset, recharge, and simply enjoy life is not time away from your PhD journey. It’s part of it.

What’s your relationship with holidays? Do you find it easy to switch off, or do you still feel guilty when you’re not working?

‘Just because someone else can carry more doesn’t mean you should.’

I was reminded of this during a Body Pump class today.

The instructor encouraged us to add more weight. Around me, people were doing exactly that.

For a moment, I considered following their lead.

Then I stopped.

I already have an injury. Adding more weight wasn’t the right choice for me today.

So I took some weight off.

And oddly enough, that felt like a much bigger lesson than a fitness decision.

As PhD students and researchers, we’re constantly surrounded by people carrying different loads.

A colleague publishes another paper.

Someone submits their thesis.

Someone wins funding.

Someone seems to be moving faster than we are.

It’s tempting to look around and think, Maybe I should be doing more too. I totally get that!

But what we don’t see are the circumstances, challenges, responsibilities, and pressures that others may or may not be carrying.

The goal isn’t to match someone else’s weight.
The goal is to keep moving forward with yours. What you can carry.

Some days you’ll be able to push a bit harder.

Some days the wisest decision is to lighten the load and protect your energy.

Sometimes sustainable progress requires the courage to lift less, not more.

I will keep this strategy the rest of the week for myself. Will you? so we can have a better week ahead, focusing more on what WE need, not someone else!

How do I avoid guilt when working on a bank holiday!?
Not sure if you should work today? I am, and I do not feel guilty.
One of the things I remember when I was doing my PhD was feeling guilty for working instead of being with my family or doing something else. Or feeling guilty about NOT working when ‘trying’ to do something else.
With time and experience, I realised the secret to managing that is:
Make the decision. When I make the decision, I feel in control. I am doing ‘this’ because it is my choice.
If you are doubting what is more important for you in this moment, you need to rethink your priorities. Choose wisely.
Be present in the moment. Focus on what you are doing and why it is important to you.
Today I am helping a PhD student who is submitting very soon, and preparing for a busy week. ‘This is my choice’. Could I choose not to work and do something else? Absolutely. But it is my choice today, so I will enjoy it and be present.
Look for a reward. That always helps :)
If you know me, you know I am ALL about self care and resting when you need it. But today I needed something different. I needed to catch up with admin work, and I am enjoying the sense of achievement.
I will be working until noon and then I’ll have lunch with my husband. That will be my reward.
If you don’t make the decision earlier in the day, most likely, as I did many times in the past, you won’t work and you won’t enjoy doing something else either. Or you’ll stay at your desk so you don’t feel guilty, but you won’t be really productive.
Whatever you are doing, I want to remind you that you have the power to decide what to do with your time. That is a great time management strategy. When you act accordingly and are present in what you are doing, you will be more focused and the guilt will go away.
Have a wonderful day!

Happy Friday, PhD people! The loudest thought during my PhD wasn’t “I can’t do this.”
It was a much quieter, sneakier one:
“I should be able to handle this better.” Does that sound familiar? 🥺
That little voice followed me everywhere. It was there when I couldn’t find the right words, when I procrastinated, or when I desperately needed a nap but felt I hadn’t “earned” it yet.
I realized I wasn’t just working on a PhD; I was constantly grading myself on how I felt while doing it.
In academia, we often mistake “harsh self-criticism” for “discipline.” We think being tough on ourselves is the only way to be ambitious. But underneath all that pressure? It’s usually just a heart that’s afraid of not being enough. 🤍.
That’s why I created SMARTPHD™. I learned the hard way that you can’t build a clear, brilliant career on a foundation of self-judgment. I had to learn to speak to myself differently:
✨ Self-care stopped being a luxury and became a form of self-respect.
✨ Mindset became about being kind to my thoughts, even the messy ones.
✨ Reflection became a way to understand my needs, not to point out my flaws.
I didn’t need to be “tougher.” I just needed to stop treating myself like an impostor.
A little reminder for you today:
If your best friend told you they were struggling, would you tell them they “aren’t academic enough”? Of course not. You’d give them a hug and tell them how proud you are. 🫂
So, why not offer that same kindness to yourself?
If it’s been a long week, take a deep breath and repeat after me:
✨ I am enough.
✨ I am capable.
✨ I am exactly where I need to be.
You’ve already achieved so much more than you realize. Give yourself some credit today. You’re doing amazing. ✨🌷

It’s not just about having more time. 🕰️
Last Thursday, during my PhD Made Simple training, I shared a truth I learned the hard way during my own PhD: Most students aren’t struggling because they lack capability.
We often tell ourselves: “If I just had more time, I would be fine.”
But what I see again and again is that it’s actually about how you use your energy, your focus, and, most important, how you speak to yourself in the process. 🗣️✨
That is why I created the SMARTPhD™ system. It’s not just a list of “tips”; it’s a holistic approach where everything works together:
✅ Mindset & Self-care
✅ Attainable goals
✅ Habits & Routines
Pro-tip: If you’re feeling overwhelmed, don’t try to change everything at once. Start with rest. You cannot manage your time well if you don’t have the fuel to do the work. 🛌
As James Clear says: “Winners and losers have the same goals. What makes the difference is the system they follow.”
If you’ve been struggling with motivation or that inner voice telling you you’re not doing enough, you’re not alone. And you don’t have to figure it all out by yourself. 🤝
Which part of the SMARTPhD™ system do you need most right now? Let me know in the comments! 👇
GradStudentLife PhDCoach AcademicMindset ProductivitySystems

Friday survival kit: mate + stubbornness.

Doing a PhD abroad means:

– Googling words you should know by now
– Rehearsing sentences before meetings
– Nodding confidently while your brain buffers
– Missing home… but not quitting

Small win of the week?
I showed up. Again.

And that counts.

International PhD life builds a different kind of muscle.
You don’t see it in publications, you feel it in resilience.

Cheers to small wins (and strong mate). 🧉💛
What’s yours?
HAPPY FRIDAY!! ✨

It’s Wednesday. And if you are like me, Monday’s motivation can feel far away…already!
and Friday still looks distant.

This is usually the moment when you might be thinking…

“I started the week strong… but now I feel behind.”
“I don’t even know what I should focus on anymore.”
“My brain is tired, but my to-do list isn’t.” kind of thing….

But I tell you what. Usually, It’s not a discipline problem. It’s an energy management problem.

And it is not a ‘time’ problem. I’ve learnt the hard way; we don’t need more hours.

We need clarity about what to do with the energy you actually have.

This is one of the things I’ll cover in PhD Made Easy.

- How to divide tasks according to your brainpower (not just deadlines)
- How to protect your momentum
- How to put time management strategies that actually work for researchers (and might be unique for you)
- How the SMARTPHD™️ system helps you stay clear, focused and steady (even on Wednesdays)

Because finishing a PhD isn’t about pushing harder. Trusted me. This strategy doesn’t work. I did try it!

If you started the week strong… imagine keeping that energy all the way through….

If you feel you can be more effective and productive in your PhD, but don’t know how. Please join me LIVE on the 26th March.

Link 🔗 in bio!

I would love to see you there!

Stop scrolling.

Before this week ends…
What was your win?

In your PhD (and in life), it’s easy to focus on what’s missing.

But reflection builds clarity.
And clarity builds progress.

Take one minute today.
Name one small win.

It counts more than you think ✨ What’s yours? 🎓🪄 HAPPY FRIDAY ✨