The first full week back after a break can feel overwhelming. Even if you rested, even if you’re motivated, there’s often pressure to “get back on track” immediately – to catch up, reset everything, and hit the ground running.
This new year, I’m trying to resist that urge.
Instead of planning a week that looks impressive on paper, I’m planning one that I can actually move through without burning out by Wednesday. Here’s what that looks like for me right now.
1. I start with what’s already fixed
Before I think about goals or to-do lists, I block in the non-negotiables: classes, meetings, supervision, lab time, placements, & deadlines that truly can’t move.
This does two things:
- It shows me how much time I actually have
- It prevents me from planning on imaginary hours
Most weeks, this step alone explains why my expectations were off.
2. I choose priorities, not a full task list
Instead of listing everything I “should” do, I choose 3 priorities for the week – not outcomes, but areas of focus.
For example:
- make progress on analyses
- prepare for upcoming presentations
- stabilize my routine after the break
Each priority can include multiple small tasks, but I don’t define all of them upfront. The goal is direction, not control.
3. I plan for lower-energy days on purpose
I no longer assume every weekday will be a high-focus, high-output day.
When planning, I intentionally include:
- at least one lighter day
- admin or low-cognitive tasks for busier days
- buffer time where nothing “important” is scheduled
This makes the week more flexible and more productive.
4. I keep daily goals small
Each day gets one main task and maybe one secondary one. That’s it.
If I do more, great. If I don’t, the day still counts as a win.
This has been one of the biggest shifts for me: letting “enough” be enough.
5. I treat the plan as a draft, not a contract
If something takes longer than expected, I don’t rewrite the whole week or assume I’ve failed.
I adjust.
I move things.
I let the plan evolve.
Grad school weeks are dynamic – planning has to be too.
The takeaway
I’ve learned that planning isn’t about creating the perfect week. It’s about creating a workable starting point – one that respects your time, your energy, and the reality that things will shift.
If you’re heading into your first full week back and feeling behind before you’ve even started, try planning less – not more. Give yourself room to ease in. Momentum builds from sustainability, not pressure.
If this was helpful I’d love for you to stick around. Subscribe for weekly reflections and practical strategies for navigating grad school with more balance.
And if you want to share: how are you approaching this week – full reset, slow return, or something in between?
Balanced Academic 
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