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Hello! I’m Raudha Riyaz from the Maldives, and I’m currently working on my Master’s thesis in Clinical and Health Psychology as part of the Psychology Master’s program.

I came across The Learning System by Jun Yuh, which inspired me to rethink my study methods. Here’s my take on how to approach thesis writing more effectively.

Thesis writing isn’t just mentally exhausting—it takes a toll on the body too. It’s easy to overlook how hours of sitting and skipping meals can affect productivity. So, I started making small changes, to keep my body healthy. Here’s what have made a huge difference for me:

Movement

For some reason thinking of exercise as ‘movement’ has helped me. I think it just makes exercising sound easier and more do-able. Even something as simple as a 10-minute walk helps me reset when I feel stuck. Exercise increases blood flow to the brain, which improves focus and creativity (Chen, 2024). Now, I try to do at least 15–30 minutes of movement a day—whether it’s stretching, yoga, or a quick workout. And on days when I don’t feel like doing much, I just stand up and walk around while brainstorming ideas. It’s a small effort, but it keeps me from feeling like a zombie.

Getting my beauty sleep

I had a terrible habit of pulling late-night study sessions, thinking I was being productive. In reality, I was just making things harder for myself. Sleep is when our brain processes information and consolidates memories (Paller et al., 2021). When I started prioritizing 8-9 hours of sleep (some studies say women need more sleep (Burgard & Ailshire, 2013), also I like sleeping in), I noticed a huge improvement in my concentration. I also set a cut-off time for screen use at night, which helps me wind down properly. It allows me to wake up feeling more refreshed and ready to work.

 

 

 

 

 

Fueling My Brain the Right Way

I’ll be honest—there were days when my entire diet consisted of chocolate milk and cornflakes (I was never a coffee person). But over time, I realized that my energy levels (and mood) were completely dependent on what I ate. Now, I make a conscious effort to eat balanced meals. I also keep a water bottle next to me, because dehydration makes me sluggish. Small changes, but they’ve made a world of difference in my productivity.

 

 

Saving My Back (and Sanity)

When I first started writing, I didn’t think much about my workspace. I would hunch over my laptop on my bed or sit at my desk for hours without moving. The result? Stiff shoulders, back pain, and headaches that made it impossible to concentrate.

Now, I’ve adjusted my workspace to be more ergonomic. I also check my posture regularly and take a moment to stretch when I catch myself slouching. It saves me from physical pain that used to slow me down.

 

 

 

 

 

 

Breaks & Recovery

I’ve learned that strategic breaks actually help me get more done. I use the Pomodoro technique—25 minutes of focused work, followed by a 5-minute break (Cirillo, 2018). During those breaks, I get up, stretch, or do something completely unrelated to my thesis. This keeps me from feeling overwhelmed and helps me return to my work with fresh energy.

It’s easy to ignore your body when you’re deep in research, but staying healthy is what allows you to actually finish the work. If you’re feeling stuck or unmotivated, maybe it’s time to look at how you’re treating your body.

Remember—your brain can only work as well as the body that supports it. Take care of yourself. We’ve got this!

 

Bibliography

Burgard, S. A., & Ailshire, J. A. (2013). Gender and Time for Sleep among U.S. Adults. American sociological review, 78(1), 51–69. https://doi.org/10.1177/0003122412472048

Chen, C. (2024). Exploring the impact of acute physical activity on creative thinking: a comprehensive narrative review with a focus on activity type and intensity. Discover Psychology, 4(1), 3. https://doi.org/10.1007/s44202-024-00114-9

Cirillo, F. (2018). The pomodoro technique: The acclaimed time management system that has transformed how we work. Currency. 

Paller, K. A., Creery, J. D., & Schechtman, E. (2021). Memory and sleep: how sleep cognition can change the waking mind for the better. Annual review of psychology, 72(1), 123-150.

Yuh, J. (2024). The Learning System: Your Everyday Tool. Retrieved from: https://junyuh.me