Managing Dissertation Writing with a Busy Work Life

Source: Canva (2023)

For professionals juggling a dissertation with work, family, and everything else life throws at you - time isn’t just scarce, it’s constantly under pressure. Deadlines creep up, motivation dips, and real life doesn’t pause just because you have a proposal or chapter due.

For many professionals juggling career responsibilities, personal commitments, and the demands of academic study, time management becomes the critical pressure point - and often the reason some ultimately decide not to pursue a higher degree at all or to abandon their studies. The idea of adding research deadlines, supervisor meetings, and late-night writing sessions to an already full schedule can feel overwhelming. Without a clear, sustainable approach to managing time, the academic journey can seem like an unrealistic or even risky undertaking.

Even after being accepted into a programme and registering, the journey can quickly start to feel overwhelming once the full scope of what’s expected becomes clear - tight deadlines, complex research requirements, and limited support. It’s not uncommon to feel like you’re in over your head. On top of that, comparing yourself to other scholars who may appear more confident, better prepared, have more time or seem further along can significantly drain your motivation and lead to self-doubt. This combination of pressure and comparison often makes capable professionals question whether they truly belong in the academic space.

The good news: there are practical ways to take control of your time. Here are eight tried-and-tested strategies that can help you get the work done - without burning out in the process.

1. Start With Clear and Realistic Goals

Know what you’re aiming for - and be honest about what’s actually doable within your current life context. It’s one thing to aim high, but setting goals that don’t take into account your work schedule, family responsibilities, or mental bandwidth is a fast track to burnout. For example, instead of setting a vague or overly ambitious goal like “finish my literature review this week,” break it down into more manageable, time-sensitive tasks such as “read and summarise five key articles” or “complete the section on theoretical frameworks by Sunday.” Realistic goals not only give you something concrete to work towards, but also reduce the pressure that often comes with feeling like you’re constantly falling behind. The clearer and more grounded your goals are, the easier it becomes to build momentum and stay motivated - even when time is tight. Being realistic is also important for ensuring that you do not fall prey to comparing your journey to other students. Always remember that the quickest and most sustainable way to finishing is to focus on your own path, what is in front of you and what is within your control.

2. Build a Personalised Routine

Understanding yourself is at the core of building realistic and effective routines. Don’t force yourself into a 5 a.m. writing session if your brain functions better at night. The goal is consistency, not perfection. Block out time for research, admin tasks, meetings, and rest - and stick to your routine as much as possible. Personally, I found evenings to be quieter and more conducive to deep focus, so that’s when I did most of my writing. I was more inspired and productive during those hours. That said, while it’s important to carve out time for study, it’s equally important not to compromise your sleep or overall health in the process. Mental health is a common challenge among research students, and no qualification is worth sacrificing your well-being. In the long run, developing sustainable, healthy habits will take you much further than pushing yourself to the point of burnout and being forced into a mental or physical break.

3. Use Tools That Actually Help

Technology alone won’t fix your time management challenges - but the right tools can definitely help you stay organised and on track. The key is to keep things simple, practical and personalised to your needs. Adopt tools that you know you will actually use. For example, the Pomodoro Technique involves working in short bursts (usually 25 minutes), followed by a 5-minute break. This helps maintain focus without feeling overwhelmed. If you set aside two hours a day for writing, such a technique can be helpful. You can also use tools like Trello, Notion, or even a basic calendar app to track your tasks and deadlines. Divide your work into small, achievable tasks that can be tackled during the course of the week and incorporated into your calendar for the week. These tools are great for breaking big projects into smaller, manageable steps. Just be careful not to fall into the trap of spending hours perfecting your setup - the goal is to support your progress, not delay it. Use technology to stay focused, not distracted.

4. Be Realistic About What’s Possible

It’s easy to overload your to-do list with goals that sound great on paper but aren’t realistic for your actual schedule. At the start of the week, it might feel motivating to list out everything you want to accomplish for your research - but as the days unfold, reality often kicks in. You may realise that only a few items are truly achievable, or that none of it fits with the demands of your work and personal life. Some days you might have the time and energy to write several pages; other days, just getting one sentence down can feel like progress. That’s normal. The key is to plan based on the time and capacity you actually have, not the ideal version of your week. For instance, if you're conducting interviews, remember that scheduling with busy professionals can take weeks - and delays are part of the process. Also build in flexibility for weeks where your job or personal life takes priority and research has to take a back seat. Planning with real-life constraints in mind helps reduce stress, avoid burnout, and make steady progress over time.

5. Tackle the Hard Stuff First (or Don't)

If there’s a part of your research you’ve been avoiding, try doing it first thing in the day. This “eat the frog” approach helps you get the hardest task out of the way early, freeing up mental space and giving you a sense of accomplishment that can set the tone for the rest of the day. That said, this method doesn’t work for everyone - and that’s okay. Flexibility is important. Sometimes, starting with a small, manageable task can be a smarter way to ease into the work. Completing even one simple task can create momentum and boost motivation, making it easier to move on to the more demanding parts of your project. The key is to pay attention to what actually gets you started - whether that’s tackling the toughest item first or building up gradually with smaller wins.

6. Protect Your Time

While you are studying, you don’t need to accept every social invitation, opportunity, or request that comes your way. If something doesn’t align with your current priorities - especially during critical stages of your research - it’s perfectly reasonable to set boundaries. Protecting your time doesn’t mean neglecting responsibilities; it means being intentional about where your energy goes. You have limited capacity, and trying to take on everything at once can slow your progress and increase stress. Thoughtful, strategic “no’s” are often what make meaningful progress possible.

7. Take Care of Yourself

This might be the most important point: your mental and physical health are not optional. I learned that the hard way. During my own PhD journey, I was diagnosed with Bipolar Mood Disorder, which forced me to completely rethink how I approached both my work and my well-being. Once I was diagnosed, I began prioritising rest, managing stress, and being more intentional about my health. As a result, my progress improved significantly - not just in terms of productivity, but also in how I experienced the journey. Unfortunately, many research students face mental health challenges at some point, often due to the intense personal, academic, or external pressure to finish. If there’s one thing I now know for certain, it’s this: your degree matters, but your health matters more. Without it, sustainable progress simply isn’t possible. Without it, there is no personal, career or academic goal that can be achieved and that will seem worth it.

Wishing you all the best!

Dr. Chenai Muhwati, PhD