Balancing Residency, Boards and Life: Strategies for Staying Sane and on Track

Maximize Your Study Efficiency

First, finding the optimal times and environments when and where you are best able to focus can make a significant difference in how well you retain information.   

Are you more productive in the morning or evening?

Do you concentrate better in a quiet room or a buzzing coffee shop?

Do you study better alone, with a group or a mix of both?

As a morning person, I maximize my brainpower by tackling intense study sessions or practice questions early in the day. Once lunch rolls around and my focus dips, I switch gears to less demanding tasks like meetings or group study sessions. 

Once you’ve identified your ideal setup, structure your intense study blocks around your peak times. I’m a huge fan of the Pomodoro technique, especially when it comes to studying. Aim for focused intervals of 25 to 50 minutes, with short breaks in between to prevent mental fatigue. Use those breaks wisely — a quick 10-minute cardio session or a grocery run can refresh your mind while incorporating movement into your day.

Additionally, you can reinforce learning concepts during everyday tasks. Consider listening to medical podcasts or short medical videos while driving, folding laundry or cooking. These little moments can significantly boost your efficiency without requiring extra time. One of my favorite medical podcasts during residency was Primary Care RAP. There are many medical podcasts, including the American Family Physician Podcast, so you can learn on the go.

Focusing on high-yield materials is essential. I relied heavily on AAFP study questions and UWorld as my main resources. I made sure to review the questions I got wrong, doing a deep dive into the topic until I understood it fully. I knew that repetition and long-term memory storage helped ease my exam anxiety, so I used time-blocking (see below) to build a structured schedule and went through all my materials twice. It was a matter of doing the math and counting backward to know how much time I needed to devote to studying each day before the exam. In the weeks leading up to my exam, I also committed extra days to take a few practice tests so I could build the mental and physical stamina needed to sit through the real thing. 

Prioritize Health, Nutrition and Sleep

Studying and residency can feel all-consuming, but neglecting your health will ultimately hold you back. Simple habits — getting enough sleep, eating well and exercising — can make a huge difference. I used to survive on chips, coffee and cookies, believing that squeezing in exercise would cut into precious study time. I was wrong. Prioritizing health isn’t about sacrificing study time, it’s about enhancing your effectiveness and efficiency. Committing to a healthier routine was a game-changer because it made me sharper, more productive and focused.

One of the key components of maintaining energy is fueling your body properly. Small, balanced snacks rich in essential nutrients can help prevent both mental and physical fatigue. Incorporating proteins to keep you satisfied, healthy fats for sustained energy and those oh-so-delicious carbs to refuel your body is essential. I was fortunate that my parents lived nearby and could help by dropping off meals, but I also loved meal prepping to save time. I’d batch cook healthy meals and stock up on energizing snacks like nuts and fruits.

Don’t underestimate the power of short exercise sessions, either. Aim for at least 150 minutes of exercise each week. Those quick bursts of movement can improve blood flow and do wonders for both your body and mind.

Most importantly, make sleep non-negotiable. This was a hard lesson for me. At first, I tried staying up late to study after long shifts, juggling my residency responsibilities and still taking on extracurricular activities. Between starting a food pantry, serving as social chair and co-academic chief resident and being actively involved in family medicine advocacy groups, I had little time for myself. Eventually, I realized I had to prioritize. I knew that during my third year of residency, my primary focus had to be preparing for boards. That meant stepping back from some activities and being honest with myself about what I could handle. 

When I finally started prioritizing myself and my sleep — aiming for seven to eight hours each night — I felt like a different person. Sleep is critical for memory retention, clear thinking and emotional resilience. A solid night’s sleep is the foundation for everything.

With quality rest, you’ll be better prepared not just for exam day, but for all the challenges that residency will throw your way.

Time-Blocking: A Practical Tool

At the start of each week, review your tasks and set aside blocks of time in your calendar for your top priorities, including study sessions. Allocate specific times for each task, and day(s) of the week to do the task. Then challenge yourself to complete the task within that timeframe. Think of it like a patient encounter: You only get the specified amount of time allotted to the task, no more. This approach boosts efficiency, knowing that you have a deadline, and provides peace of mind, knowing there’s time reserved for everything that matters.

For example, if you’re preparing for your boards in the coming months, set your study blocks first and then schedule other commitments around them. This ensures studying remains a priority while also making space for everything else. If you have to complete 10 questions at night after work and it usually takes you one hour, then put that task in your calendar first. This will make you confident that you have built-in time for what matters most that week. 

I love this concept because you’re not just hoping to fit everything in. You have a clear plan to stay on track.

Remember that setting boundaries and saying no is always an option in order to maintain your priorities and self-care.

Cultivate Self-awareness for Effective Learning

Honest self-awareness is incredibly valuable not just when studying for boards, but as a lifelong skill. Recognizing your strengths, preferences and limits early in your career can make a huge difference. Though seeking advice from others can provide a treasure trove of study tips and tricks, always remember that you are the ultimate expert on what you need to succeed. Trust yourself to fine-tune your approach based on your goals, timelines and unique strengths, and be ready to adjust as your progress or schedule changes.

Preparing for boards is a marathon, not a sprint, and maintaining a sustainable pace is essential to avoid burnout. Finding meaningful ways to reward yourself is important for staying motivated. Celebrating small victories — like finishing a challenging study chapter or acing a practice question set — are wins that deserve to be acknowledged.

A small indulgence (it’s a midafternoon cookie break for me) can keep motivation flowing and boost morale. For larger milestones, rewarding yourself with a nice dinner, a night off or quality time with family and friends can keep your spirits high and be re-energizing. 

As a true foodie, I loved exploring new restaurants and trying new foods. These outings were the perfect way for me to take a break, reconnect with my husband, share updates with my family and refresh my spirit. Stepping away from studying allowed me to unwind and recharge.

Think about what fills your cup and rejuvenates your spirit, and use that as a reward when you achieve big milestones. Celebrating your wins, big and small, will help keep you on track and make the journey much more enjoyable.

Balance Is Possible

Fast forward to graduation — my co-residents and I had discovered some amazing new restaurants. I enjoyed quality time at local festivals with my husband. I successfully potty trained our dog and taught him a few fun tricks. I got the job I wanted. 

And yes, I passed boards.

Remember, this is just one season in your journey, and with the right balance, you can navigate it successfully. Trust yourself, lean into what works best for you and stay committed to both your goals and well-being. You’ve got this!