5 Signs You’re Heading for Burnout in Grad School (And How to Stop It)

Let’s be real—grad school is tough. It’s no secret that the combination of coursework, research, teaching, and trying to maintain some semblance of a social life can feel overwhelming. And the worst part? You might not even realize you’re on the fast track to burnout until it’s too late.

But I’ve been there, and I can tell you: burnout doesn’t have to be your reality. Recognizing the signs early can make all the difference between pushing through successfully and crashing halfway through the semester. Here are 5 major signs that you’re heading for burnout in grad school—and how to stop it before you hit rock bottom.

1. You’re Constantly Exhausted, Even After a Full Night’s Sleep

You know that feeling. You wake up after a full night’s rest (if you were lucky enough to get one), but somehow, you still feel drained. You roll out of bed, grab the coffee, and hope for the best, but the exhaustion lingers. Sound familiar?

Grad school has a way of wearing you down—not just physically but mentally too. When you’re juggling assignments, research, and meetings with your advisor, your brain is in overdrive, even when you’re asleep. This constant state of alertness can make it hard for your body and mind to recharge, leading to that all-too-familiar groggy feeling.

What to do:
It’s time to re-evaluate how you’re managing your time. Are you working in endless sprints without taking breaks? In my Grad School Success System, I teach a framework for prioritizing your tasks, giving you the space to recharge and be productive. You don’t have to feel like a zombie every morning—you just need a system that works for you, not against you.

2. You’re Overwhelmed by Your To-Do List

Raise your hand if your to-do list is longer than a novel. 🙋🏽‍♀️ I’ve spoken to so many grad students who feel like they’re just adding tasks to their list, but never actually crossing anything off. This can create a sense of constant overwhelm—like you’re always behind, no matter how hard you work.

A grad student I’ve worked with hit this point in her second year. Let’s call her Sara. Sara would wake up feeling anxious about all the tasks she needed to finish but was too overwhelmed to even start. By the end of the day, she’d feel like she had worked hard but made no real progress. Sound familiar?

What to do:
If you’re drowning in tasks, it’s time to change your approach to your to-do list. Instead of tackling everything at once, focus on prioritization—a strategy I break down in my Time Management Essentials class. This technique ensures you’re working on the right things at the right time, reducing overwhelm and helping you make tangible progress. Imagine feeling accomplished at the end of your day, not drained.

3. You’re Feeling Detached from Your Work

Grad school isn’t just exhausting—it can be isolating. If you’re starting to feel detached from your research or coursework, or like you’re just going through the motions, it’s a big red flag. You might even find yourself questioning if you should be in grad school at all.

This happened to me during my PhD journey. I hit a point where I started to question why I was doing all of this in the first place. I loved my subject, but it felt like the passion was getting lost in the endless deadlines and pressure to perform.

What to do:
This is where setting healthy boundaries comes into play. I teach a specific framework for setting boundaries in my masterclass on Setting and Honoring Healthy Boundaries. These boundaries allow you to protect your time and energy, so you can re-engage with your work in a meaningful way. Grad school is tough, but you don’t have to lose yourself in the process.

4. You’re Snapping at Friends, Family, or Classmates

When stress takes over, our relationships can suffer. If you’re snapping at the people around you—whether it’s your family, friends, or even your classmates—it could be a sign that burnout is looming. I remember a point in grad school where I felt like every little thing my lab mates did annoyed me. It wasn’t them, though. It was me. I was mentally and emotionally drained, and it was showing up in how I treated others.

What to do:
The solution isn’t to isolate yourself (though it can feel tempting!). Instead, it’s about recognizing your limits and finding a way to balance your workload with self-care. My Procrastination-Burnout Cycle masterclass helps you identify when you’re reaching that breaking point and gives you tools to break the cycle before it takes a toll on your relationships.

5. You’re Losing Motivation to Complete Even the Smallest Tasks

When you’re burned out, even the smallest tasks—like replying to an email or attending a meeting—can feel monumental. This lack of motivation can creep up on you slowly. First, it’s the little things you’re putting off. Then, suddenly, your entire workload feels like too much to handle.

A colleague of mine once described it perfectly: "It’s like staring at a mountain of work and not even knowing where to start climbing." If this sounds familiar, it’s time to make a change.

What to do:
Motivation comes from structure. Without a clear plan, everything starts to feel overwhelming. In my Grad School Success System, I break down the exact steps to create a productive weekly schedule that works for you. This schedule isn’t about adding more tasks to your plate—it’s about organizing your time in a way that reduces stress and builds momentum.

How to Stop Burnout Before It Takes Over

If any of these signs are ringing true for you, it’s time to take action. Burnout doesn’t just happen overnight—it builds over time. But the good news is that you can prevent it with the right strategies in place.

In my Grad School Success System, I’ve created three masterclasses that cover everything from time management and beating procrastination to setting healthy boundaries. These are the exact strategies I used to navigate my own PhD program, and they’ve helped countless grad students regain control of their academic lives.

Introducing

The Grad School Success System

The Grad School Success System is your toolkit for managing time, beating procrastination, and setting healthy boundaries, so you can finally get things done…

without sacrificing your well-being.

Ready to stop burnout in its tracks?
Grab the Grad School Success System today and start building the habits and systems you need to not only survive grad school, but thrive in it.