There’s a common phenomenon that many students today may be familiar with: wanting to be successful but struggling to bring themselves to do the work or get started. Some people used to be able to breeze through assignments with minimal effort, but as the difficulty of their workload increased, they often found themselves stuck. Being unable to break negative habits, such as procrastination, can lead to burnout, which is a common issue faced by many students who want to be successful but still cling to unhealthy habits. Burnout often occurs in students who strive for success but fail to find balance, particularly those who take advanced classes and are constantly thinking about their future.

​Why Burnout Happens to Students

​One of the biggest reasons students experience burnout is the pressure to do well. Things can get overwhelming when big assignments are due soon, tests are coming up, and you just end up not knowing where to begin. Students experiencing burnout often feel exhausted or cynical due to the feeling of being forced to study and the dread towards completing assignments. Studies revealed that 70% of adolescents experience burnout, highlighting that this is an ongoing problem for the upcoming generations. The impact of technology also has an effect on burnout levels, as excessive use of technology is considered a risk factor in young people.​

Symptoms of burnout

• ​Increased levels of fatigue, no matter how much sleep you get
• Lacking motivation to start assignments
• Increased irritability due to frustration
• Lacking inspiration or creativity
• Loss of confidence in academic ability
• Inability to concentrate

​If you experience some of the symptoms above, it’s time for you to make some changes in your routine.

Make time for fun

Make sure to include spaces in your schedule for activities you enjoy in order to get some balance and reduce stress. Adding on to that, make time for social activities, as a proper support system is vital, and fun social environments give your mind a break. However, rather than being on your phone and doom scrolling, incorporate some healthier activities for your brain. Hobbies like playing a sport, crocheting, or gardening are some activities that don’t require technology but can ease stress. ​

Weave in good Habits.

Setting a small goal is a great way to get out of burnout. For example, instead of planning to complete an assignment all at once, set a timer for ten minutes and commit to doing work, and see how much you get done. A key habit that every student should have is maintaining a good sleep schedule. For growing teens, 8-10 hours of sleep is optimal for brain development and alertness throughout the day. The human body has a “circadian rhythm” that regulates sleep cycles by controlling melatonin production. Disruptions in this cycle can lead to sleep disorders and fatigue.

​Burnout and Stress

​Since one of the factors that causes burnout is stress, it’s key to know how to battle it. The body’s main stress hormone is called cortisol, and high levels of cortisol equate to high stress. Ways to lower cortisol include getting an adequate amount of sleep, having a balanced diet, and getting in some exercise. People end up burnt out from work or studying when they don’t set strict boundaries or practice self-care. Boundaries may include not studying past a certain hour in order to preserve time for sleep and prevent exhaustion. Self-care can include prioritizing time away from work in order for your mind to recover.

Caffeine Usage

​A tactic many people who study for long hours use is drinking caffeinated beverages in order to stay alert and focused, but is this the best way to boost energy? While caffeine is known to boost alertness and energy, making it ideal for people who may want to stay alert, high amounts can cause shakiness or anxiousness. With the rise of popular energy drinks, people should be aware of possible side effects and the risk of caffeine dependency. A cup of coffee a day is fine, but energy drinks with almost double the amount of caffeine can lead to serious side effects like high blood pressure and heart palpitations. The bottom line is that better study habits entail getting an adequate amount of sleep and finding a balance between work and rest, rather than dependency on caffeinated beverages.

​Overall, the key to beating burnout is to build upon better habits to balance what your mind and body need. By finding the right balance between study and rest, students can achieve the goals they strive for and find success, without giving up their health.

References:

Chong, L. Z., Foo, L. K., & Chua, S.-L. (2025). Student Burnout: A Review on Factors Contributing to Burnout Across Different Student Populations. Behavioral Sciences, 15(2), 170. https://doi.org/10.3390/bs15020170

‌How to Combat Academic Burnout | UGA Online | Online Degrees, Certificates and Courses. (2021, November 30). UGA Online. https://online.uga.edu/news/how-combat-academic-burnout/

‌Cleveland clinic. (2022, August 11). Sleep Deprivation: What It Is, Symptoms, Treatment & Stages. Cleveland Clinic; Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/23970-sleep-deprivation

‌Thomme, G. V. (2023, September 28). How sleep affects your health – and how to get more of it. MD Anderson Cancer Center. https://www.mdanderson.org/cancerwise/how-sleep-affects-your-health-and-how-to-get-more-of-it.h00-159621801.html