How to Avoid Academic Burnout in College

College students — and early career professionals — often feel intense pressure to hustle and get ahead. But learning to say no can serve college students well for years.

Part of avoiding burnout comes down to managing your responsibilities. Taking on extra assignments or volunteering to organize events can leave students drained.

That doesn't mean skipping out on group projects or saying no to studying for finals, though. Instead, think strategically about where to cut back, prioritizing the things that matter to you the most.

For example, first-year students may develop burnout after saying yes to every event, club, or extracurricular activity. Instead of joining six different student clubs, pick one or two. Instead of three intramural sports, choose one per season.

Time management goes hand-in-hand with learning to say no. College students often take on ambitious side hustles or major projects without considering how much time they'll take.

There's even a name for this problem: the planning fallacy. Even if you've written a dozen papers in college, you'll likely underestimate how long you need to write the next paper.

Time management skills help students work efficiently and effectively. Allow more time than you need you need, and avoid procrastinating. Research shows that chronic procrastination leads to chronic stress, anxiety, illness, and poor health. It's also a recipe for burnout.

Medical students who don't get enough sleep or exercise experience burnout at a higher rate, according to a 2017 study. And it makes sense: Getting enough sleep and increasing physical activity both contribute to better mental health.

Incorporating exercise into your daily routine, and prioritizing sleep helps prevent and treat burnout. In fact, the National Sleep Foundation reports a direct connection between sleep deprivation and a "lack of cognitive function." But how can college students exercise more and improve their sleep?

On the exercise front, you don't have to become a power lifter. Instead, find an activity that's fun for you. Simply walking more or visiting the campus gym a couple times a week can make a big difference.

Getting 7-9 hours of sleep might be more challenging. Creating consistent sleep routines, putting down the screens, and prioritizing a dark and quiet environment when you are at rest can improve sleep quality.

Taking on too much causes stress. So does setting unreasonable goals. Signing up for an extra class at the beginning of the semester might be a good way to save money on tuition, but it can also lead to burnout.

Taking a realistic approach to goals helps relieve stress. Instead of packing your schedule or trying to cram for finals in a single night, set more reasonable expectations. For example, first-year students shouldn't take on an extra load and still expect to earn a 4.0 GPA. Adding an internship on top of a loaded schedule can also take a mental health toll.

Incoming students in particular should give themselves time to adapt to college, as should students taking remote classes for the first time.

Academics are a big part of college, but they aren't the only part. Packing every waking hour with schoolwork is a sure way to burn out before the end of the semester.

Setting aside work to make time for fun helps students avoid burnout. Prioritize connecting with friends and family, whether that means scheduling regular dinners with friends or a weekly phone call with family.

When you take breaks, leave school at school. Avoid carrying the stress of assignments or deadlines into other activities. Give yourself a mental break from academics so that you can return feeling fully refreshed.

Most college students experience burnout, so learning how to ask for help is key. That can mean leaning on friends going through similar struggles or turning to family.

Students can also lighten their workload by asking professors for extensions. For example, instead of studying for three exams scheduled for the same day, talk to your instructors about rescheduling.

Finally, look into your college's mental health resources, including counseling services. Talking to a counselor can help students strengthen stress-management skills and learn how to cope before burnout strikes.