Conduct an “Email Intervention”

If you are like many graduate students I work with, you may be a good candidate for an email intervention.

Checking email, responding to messages, and composing new emails has become a deeply ingrained habit—perhaps even an addiction—for many people (Wright, 2006). Doctoral students are often among those who find it hardest to stop checking email throughout the day.

A common pattern I see is this:

  • A student begins a work session by opening email

  • Dissertation work is delayed

  • Email continues to interrupt focus throughout the day

This pattern makes it difficult to build momentum or sustain productive work sessions.

A Confession: I’m a Reformed Email Addict

In the spirit of candor, I will admit that I am a reformed email addict—though I still relapse on occasion. I could easily start a chapter of Email Anonymous.

While I was writing the first four chapters of this book, email had a powerful hold on me. Every time I sat down to write, I opened my email first. Before I knew it:

  • Thirty minutes (or more) had passed

  • I had not written a single word

Even once I started writing, I found myself compulsively checking email whenever I felt:

  • Tired

  • Bored

  • Uncertain

  • Or for no clear reason at all

Email offers a convenient distraction and a small adrenaline rush—especially when “urgent” messages appear.

My Personal Email Intervention

Writing this book forced me to conduct an email intervention on myself. You may benefit from doing the same—especially if email, internet browsing, or computer games interfere with your work.

When I write, I now:

  • Keep my email program closed

  • Disable my wireless internet when necessary

When I cannot rely on willpower alone, I unplug the wireless router and hide the Ethernet cord behind a file cabinet (sad, perhaps—but effective).

I also:

  • Use email as a reward after completing a certain amount of work

  • Limit email checking to specific times of day

  • Avoid working in coffee shops with free wireless internet

I regularly remind myself that it is extremely unlikely that anyone is emailing me about a life-or-death emergency.

“But Email Isn’t a Problem for Me
”

You may be thinking, “I can handle my email. I can restrain myself when it’s time to work.”

Maybe that’s true—but I suspect many students who believe this are simply in denial.

Many of my clients list actions such as:

  • “Close email”

  • “Disable internet connection”

as the first step in their daily action plan.

I encourage you to honestly assess:

  • How often you check email

  • How long each check lasts

  • How much it interrupts your momentum

When you add it up, you may be surprised how much time email consumes.

Put Limits in Writing

Email is always available, always waiting to interrupt you. It is difficult to stay motivated and productive when your workflow is constantly disrupted.

I recommend:

  • Writing clear guidelines into your weekly action plan

  • Deciding when and for how long you will check email

  • Treating email as a scheduled activity—not a default one

Breaking the habit may feel uncomfortable at first, but the payoff is greater focus and productivity.

Identify Your Own “Email Equivalents”

Email may not be your primary distraction. Ask yourself what habits function in a similar way for you.

Examples include:

  • Playing computer games

  • Mindlessly surfing the internet

  • Turning on the television “for background noise”

  • Watching multiple episodes of a show instead of working

Some distractions are more subtle and deceptive. These are activities that look like dissertation work but are often forms of avoidance, such as:

  • Excessive literature reading

  • Over-planning or outlining

  • Constantly reorganizing materials

These activities may be legitimate at times—but you usually know when they are serving as avoidance rather than progress.

Why Changing Habits Feels So Hard

Many students resist changing work habits because doing so feels unpleasant and anxiety-provoking.

When students try to:

  • limit email use,

  • write beginner drafts, or

  • turn off the television

they often experience discomfort and quickly revert to old habits to relieve that tension.

But ask yourself:

  • Is short-term discomfort worse than long-term frustration?

  • Is feeling anxious while changing habits worse than missing deadlines?

  • Is struggling through rough drafts worse than feeling demoralized by lack of progress?

Choose Long-Term Satisfaction Over Short-Term Relief

Breaking bad work habits requires honesty and willingness to tolerate discomfort in the short term.

Improving your habits is about making choices that lead to:

  • Greater productivity

  • Increased satisfaction

  • A finished dissertation

even if those choices feel uncomfortable at first (Wright, 2006).

Change takes:

  • Focused effort

  • Consistent practice

  • Patience with setbacks

Most people need several weeks of practicing new behaviors before they feel easier and more automatic.

The Payoff

I cannot promise that breaking bad habits will be easy. But developing healthier, more productive work habits can lead to:

  • More focused workdays

  • Greater momentum

  • Increased confidence

  • And, ultimately, a completed dissertation

That payoff is worth the effort.

This article was written by Alison Miller, PhD, founder of The Dissertation Coach, a business dedicated to helping doctoral and master’s students successfully earn their graduate degrees.

 

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