Objectifs :
Learn to navigate the doctoral journey with more clarity and less pressure by identifying what truly generates stress, structuring your long-term planning and protecting your focus time. Discover practical tools to reduce cognitive overload, strengthen your boundaries and build sustainable working habits throughout your PhD.

Programme :
MODULE 1 — Understanding and Diagnosing the Doctoral Ecosystem

Objective: build a trusting environment, enable participants to speak freely, and establish a clear diagnosis of stress factors.
Icebreaker: the Researcher’s “Inner Weather”
Participants choose an image (photo-language) to express their current mindset regarding stress and time. Short introductions.
Purpose: safe and indirect expression, collective “temperature check”, group de-dramatisation. The Reality of the PhD: Myths vs Reality
Word cloud: identification of key stressors (deadlines, writing, uncertainty, impostor syndrome, isolation…). Key concepts:
• Temporal paradox (long-term project vs short-term pressure).
• Invisible work (reading, attempts, errors).
• Psychosocial risks (workload, autonomy, social relations). Tool: The Doctoral Student Life Wheel
Self-assessment of 8 areas (research, teaching, admin, networking, health, social life, leisure, career project). Reflection: identifying imbalances, role conflicts, and introducing the idea of boundaries.

MODULE 2 — Mastering Long-Term Time: Strategic Planning

Objective: shift from reactive time management (urgencies, emails) to proactive planning.
Time Laws Applied to Research
• Parkinson’s Law: importance of creating short artificial deadlines.
• Pareto Principle: focus on the 20% of actions generating 80% of results.
• Carlson’s Law: minimise interruptions, promote continuous work blocks. Workshop: The Eisenhower Matrix for PhD Students
Sorting 10 typical doctoral tasks. Specific reading for research: Q1 = crises ; Q2 = core thesis work (to protect) ; Q3 = interruptions ; Q4 = false productivity / procrastination
Output: personalised matrix + actionable strategy. Techniques: Chunking & Time Boxing
Breaking down a “monster task” into micro-tasks (<1 hour). Time-boxing: fixed and limited time slots to reduce cognitive overload and overcome blank-page anxiety.

MODULE 3 — Protecting Your Time: Interruptions & Assertiveness

Objective: strengthen the ability to protect one’s organisation when facing external demands. Deep Work & Pomodoro Technique
Deep vs shallow work. 25/5 focus cycles to structure cognitive effort and reduce mental fatigue. Optional mini- Pomodoro practice.
Role-play: “Saying No to Your Supervisor”
Scenario: last-minute request from the supervisor. Paired practice using:
• DESC method,
• Positive/partial “No”,
• managing guilt, asymmetry, and conflict anxiety. Debrief on postures (passive / aggressive / assertive). Managing “Time Thieves”
Identification: perfectionism, procrastination, emails, interruptions, meetings. Strategies: turning off notifications, batching emails, signalling unavailability (closed door, headphones, auto-reply).

MODULE 4 — Stress Regulation & Building Resilience

Objective: understand stress mechanisms and develop cognitive, emotional, and physiological tools to prevent burnout.
Understanding Stress
• Eustress vs distress.
• Yerkes–Dodson curve: optimal stress zone.
• Selye’s General Adaptation Syndrome: alarm – resistance – exhaustion. Detection of early warning signs.
Tool: Circle of Influence vs Circle of Concern
Sorting concerns: controllable vs uncontrollable. Strategies for taking action and letting go.
Immediate Regulation Techniques
• Coherent breathing (5–5).
• Grounding / visualisation.
• “Physiological survival kit”: sleep, physical activity, nutrition. Personal Action Plan
Wrap-up, selection of three concrete actions to apply the next day, satisfaction survey.

Pré-requis :
None

Méthode pédagogique :
The training uses active learning methods including self-diagnosis tools, photo-language activities, case-based discussions, planning workshops, assertiveness role-plays and guided regulation exercises. Each participant builds transferable tools during the day such as a personalised Eisenhower matrix, a life-balance wheel and an individual action plan. A concise resource pack is provided to support post-training implementation.

Compétences acquises à l'issue de la formation :
o Ability to identify stress sources and personal limits.
o Ability to plan long-term research work sustainably.
o Ability to organise work efficiently and reduce cognitive overload.
o Ability to protect focus time thanks to assertive communication.
o Ability to apply stress-regulation techniques and prevent burnout

Les Compétences et capacités visées à l'issue de la formation (fiches RNCP)

Arrêté du 22 février 2019 définissant les compétences des diplômés du doctorat et inscrivant le doctorat au répertoire national de la certification professionnelle. https://www.legifrance.gouv.fr/loda/id/JORFTEXT000038200990/

Bloc 2 : Mise en œuvre d’une démarche de recherche et développement, d’études et prospective

- Gérer les contraintes temporelles des activités d’études, d’innovation ou de R&D

- Mettre en œuvre les facteurs d’engagement, de gestion des risques et d’autonomie nécessaire à la finalisation d’un projet R&D, d’études ou d’innovation

Bloc 4 : Veille scientifique et technologique à l’échelle internationale

- Disposer d’une compréhension, d’un recul et d’un regard critique sur l’ensemble des informations de pointe disponibles

- Développer des réseaux de coopération scientifiques et professionnels à l’échelle internationale

Bloc 5 : Formation et diffusion de la culture scientifique et technique

- S’adapter à un public varié pour communiquer et promouvoir des concepts et démarches d’avant-garde

Bloc 6 : Encadrement d’équipes dédiées à des activités de recherche et développement, d’études et prospective

- Animer et coordonner une équipe dans le cadre de taches complexes ou interdisciplinaires

- Identifier les ressources clés pour une équipe et préparer les évolutions en termes de formation et de développement personnel

Compétences sociales

- Adaptation ; Persévérance ; Résilience ; Gestion du changement et de l'échec ; Engagement

- Connaissance et Maîtrise de soi et de son comportement = Capacité à s'auto-évaluer et se remettre en question ; Connaissance de ses propres limites ; Dosage Rigueur/souplesse

- Compétences inter-relationnelle = Sens de la communication ; Capacité d'écoute et d'empathie, bienveillance ; Relation à l'autre ; Capacité à travailler en équipe et sens de la responsabilité collective.

La formation participe à l'objectif suivant :préparer le devenir professionnel des doctorants dans le secteur public comme dans le secteur privé