By Lauren L. Czerniak
The To My Younger Self (TMYS) Program is an INFORMS DEI Ambassadors project that helps women-identifying PhD students prepare for successful careers through mentorship, networking opportunities, and interactive workshops. During the most recent workshop on July 21, 2022, Jessica Dowches-Wheeler of Brightspace Coaching provided advice on the imposter syndrome and work-life balance. The highlights from the workshop are below:
Imposter Syndrome
Have you ever thought, “My research is not as good as their research” or “My research is not good enough for a PhD dissertation”? These thoughts are all associated with the imposter syndrome. Jessica shared how we can think about our (1) worth and (2) value. For (1), we often try to prove our worth, especially as women-identifying researchers or researchers from other underrepresented groups. However, we must remember that:
We are always worthy.
For (2), our value is the unique set of characteristics that we bring to our research. No two people have the same set of experiences, ideas, and strengths. We are all valuable in our own way, and we must remember to not compare ourselves to others. If we ever forget this, Jessica shared that it is important to stop and choose a new positive thought such as a quote or affirmation even if it is something very simple like “My research is valuable, his/her research is valuable”.
We are all worthy and valuable. In times where someone may think that they are more worthy or more valuable than you are (e.g., making you feel inadequate for not knowing something or for not answering a question correctly), Jessica advised to keep in mind that this person’s actions have nothing to do with you, but with their perspectives. Stay positive in these situations and communicate when these situations arise to help grow our future generations.
Work-Life Balance
Jessica shared two key steps for work-life balance: (1) determine what your priorities are and (2) set boundaries around these priorities. For (1), everyone’s priorities are different. Some may have their career as their number one priority whereas others may view family as their number one priority. Also, our priorities may change and evolve over time as we transition through different stages of our lives. For (2), having defined our priorities, it is important to establish boundaries and think about how these boundaries can be maintained. For example, if you do not want to work on the weekends, what steps do you need to take during the week to make this happen? Also, it is crucial to communicate your boundaries with your advisor(s), boss, teammates, family, and friends to keep a healthy work-life balance.
As PhD students, we may find it difficult to have a healthy work-life balance since our days are often unstructured. For this, Jessica suggested pomodoro time blocking, an agenda of what you plan to accomplish on a given day, and bookends. Before the COVID-19 pandemic, our bookends were often driving to the office and driving home from the office. Although, with many of us frequently working from home, we lost these bookends. Jessica suggested reestablishing new bookends like meditating prior to starting the work day and exercising after ending the work day.
When it comes to work-life balance, Jessica shared that we should not be too hard on ourselves as it will never be perfect. However, improving our work-life balance is likely to help us produce our best work. Life is a marathon, not a sprint.
Lauren L. Czerniak
2022 TMYS Mentee Participant
PhD Candidate, University of Michigan
Contact: czernL@umich.edu
Acknowledgements
I would like to thank Jessica Dowches-Wheeler for the helpful advice shared during the Imposter Syndrome and Work-life Balance workshop. I would also like to give a special thanks to all 2022 TMYS participants (mentors and mentees) for their insights and experiences shared during the workshop.