Transform your PhD with the Power of Atomic Habits

The principles of “Atomic Habits” can transform your online doctoral or postdoctoral studies. The idea of embarking on one of these two paths probably generates a mixture of excitement and doubts, especially if you are over 35 and have multiple responsibilities, such as a family or job.

The decision to pursue these demanding studies can be a real challenge. Fortunately, James Clear's summary of “Atomic Habits” is there to remind us that it is not always the big steps that matter most, but rather the implementation of small habits that, sustained over time, are capable of achieving something that can only be described as extraordinary. If you apply this to your academic path, it can make a big difference between dropping out and graduating successfully.

Put the brakes on fear with micro-changes

It is normal to have doubts and questions when starting your journey toward a doctorate or postdoctorate. Will I have enough time? Will I be able to balance work, family, and study? According to data provided by UNESCO (2023), 46% of adult students considering higher education programs say their main concern is the lack of time they have. It is at times like these that a mindset involving small changes and big results with Atomic Habits is key. We are not simply talking about having long hours of free time, but rather finding short but consistent spaces to study.

One idea to start with is to set aside 30 minutes a day to read an article or organize bibliographic references. Over 12 months, this can translate into approximately 180 hours of academic work. These small commitments generate continuous progress, reducing the feeling of facing an unattainable challenge.

On the other hand, it is vital that your expectations are realistic. Don't just think about submitting your thesis; focus your habits on small but achievable goals, whether it's sending a research proposal, reading a key chapter, or writing a summary. All actions, no matter how small, count.

Along the way: don't let procrastination get the better of you and don't give up on perseverance.

When you are on your way to achieving this goal, setbacks are impossible to avoid, such as lack of conversation, technical difficulties with online education, delays in research, or procrastination. According to the National Center for Education Statistics (NCES), nearly 58% of online graduate students in the US said that procrastination is their main difficulty.

It is important to learn how to develop Atomic Habits, as they provide us with practical tools, such as an easy start. If, like many people, you find it difficult to start writing, try to make a commitment to write even a small sentence. That small action can break the inertia and allow you to continue.

Try to associate habits, linking your studies to your daily activities. You can start by spending 15 minutes reading while drinking your coffee. Repetition will make this sequence automatic.

Try to be in a favorable environment, a space free of distractions, especially digital ones. It has been proven that an environment with an established order and more structured planning increases the productivity of online students by 20%, according to an article in ResearchGate.

Have positive reinforcement, celebrate your progress, every little step counts, whether it's completing an article or participating in a forum where a topic is discussed, it's something that deserves recognition. Academic success in practice is about the consistency of your daily habits.

The union between work, family, and study is the art of micro-commitments.

Another common dilemma for those pursuing a distance learning PhD or postdoctoral degree after the age of 35 is how to balance their personal, work, and student life. According to the European Association of Distance Teaching Universities (2022), 62% of adult students have said that the lack of balance between these areas is their biggest obstacle. Here, micro-commitments inspired by Atomic Habits are key.

Being able to establish short but regular study routines, change behavior with Atomic Habits, negotiate time with family members, and take advantage of downtime throughout the day, such as commuting or work breaks, will allow you to make steady progress. The key is not to work long hours, but to transform spare minutes into opportunities for academic progress and thus obtain greater funding opportunities for doctoral students.

After achieving your goal, turn these habits into a competitive advantage.

Once you have achieved your doctoral or postdoctoral degree, another question arises: What do I do now? While a degree can open doors, its true value lies in how you preserve and expand on everything you have learned and your professional connections. A study by the World Economic Forum (2023) reported that professionals with a doctorate are 35% more likely to attain leadership positions, whether academic or corporate. Despite this, the benefits do not come solely from a degree, but from continuing to cultivate networks and learning on an ongoing basis.

The Atomic Habits principles mean several things at this stage: keeping up with your reading gives you a competitive advantage; build a community and set aside time each week to interact in forums, online conferences, or research groups. The habit of being present strengthens your professional network. It is also important to share your knowledge, publish articles, give seminars, or write specialized blogs, as this consolidates your authority and gives you the chance to achieve success with Atomic Habits. Navigating Career Prospects After a PhD

remember that all the discipline you applied to reach your goal should not be set aside, as this is something that will always make you stand out in the professional world.

Great achievements are born and built little by little, one small step at a time.

Taking the step toward a doctorate or postdoctorate at age 35 and through distance learning may seem like a daunting challenge, but with the principles we can draw key conclusions about Atomic Habits, which offer tools that show us that the secret has never been big actions; in reality, it is the repetition of small steps that paves the way.

And before you start, following James Clear's advice on Atomic Habits will be a great help in overcoming the fear of not having enough time. Along the way, they will protect you from procrastination and burnout. And once you graduate, they will also allow you to maintain a trajectory that aims high, with habits that reinforce your personal and professional growth.