{"id":3434,"date":"2020-08-04T19:12:00","date_gmt":"2020-08-04T19:12:00","guid":{"rendered":"https:\/\/www.osmosis.org\/blog\/?p=3434"},"modified":"2025-09-04T12:30:28","modified_gmt":"2025-09-04T20:30:28","slug":"5-essential-wellness-tips-for-usmle-step-1-prep","status":"publish","type":"post","link":"https:\/\/www.osmosis.org\/blog\/5-essential-wellness-tips-for-usmle-step-1-prep","title":{"rendered":"5 Essential Wellness Tips for USMLE\u00ae Step 1 Prep"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 ez-toc-wrap-center counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">In This Article<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.osmosis.org\/blog\/5-essential-wellness-tips-for-usmle-step-1-prep\/#1_Find_a_rhythm_that_works_for_you\" >1. Find a rhythm that works for you.&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.osmosis.org\/blog\/5-essential-wellness-tips-for-usmle-step-1-prep\/#2_Adopt_a_set_of_minimums_and_stick_to_them\" >2. Adopt a set of minimums, and stick to them!&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.osmosis.org\/blog\/5-essential-wellness-tips-for-usmle-step-1-prep\/#3_Study_with_fellow_med_school_friends\" >3. Study with fellow med school friends.&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.osmosis.org\/blog\/5-essential-wellness-tips-for-usmle-step-1-prep\/#4_On_the_days_youre_burnt_out_take_a_rest_day\" >4. On the days you&#8217;re burnt out, take a rest day.&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.osmosis.org\/blog\/5-essential-wellness-tips-for-usmle-step-1-prep\/#5_If_you_ever_find_yourself_wanting_to_quit_dont_despair\" >5. If you ever find yourself wanting to quit, don\u2019t despair!&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.osmosis.org\/blog\/5-essential-wellness-tips-for-usmle-step-1-prep\/#Why_its_important_to_prioritize_self-care\" >Why it\u2019s important to prioritize self-care<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.osmosis.org\/blog\/5-essential-wellness-tips-for-usmle-step-1-prep\/#About_the_Author\" >About the Author<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"wp-block-paragraph\"><strong><em>USMLE\u00ae Step 1 is an intense test and it will take a lot out of you. Read how one medical student still managed to find balance during dedicated Step 1 preparation and avoided burnout altogether. &nbsp;<\/em><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Step 1 is a big test, and it\u2019s a big part of your residency application, so be prepared to study long and hard. But please, please, please, take care of yourself in the process. I got my Step 1 score two weeks ago, so here\u2019s some advice from someone who just came through the thick of it.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Many of your classmates are likely to spend 12+ hours a day, 7 days a week, studying constantly to score that super-star high score. Unfortunately, that schedule also comes with weeks without sleep, proper nutrition, exercise, socializing, and let\u2019s be honest, probably no clean laundry. I had many friends who gave 110% studying for this test, leaving them&nbsp;<a href=\"https:\/\/www.osmosis.org\/blog\/2020\/05\/29\/at-least-humor-is-a-mature-defense-mechanism-an-unqualified-guide-to-usmle-step-1-anxiety\" target=\"_blank\" rel=\"noreferrer noopener\">physically, mentally, and emotionally sick<\/a>&nbsp;because they didn\u2019t set aside time for their daily needs.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I\u2019m going to say something revolutionary\u2014<strong>don\u2019t give Step 1 your all<\/strong><strong>.<\/strong>&nbsp;<strong>Give it a reasonable effort.<\/strong>&nbsp;Your health and wellness are important, even during dedicated study times.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here are my best wellness tips for Step 1.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"467\" src=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/image_a9cfc2.png\" alt=\"A medical student stressing out under a pile of dirty clothes.\" class=\"wp-image-3436\" srcset=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/image_a9cfc2.png 700w, https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/image_a9cfc2.png?resize=300,200 300w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Find_a_rhythm_that_works_for_you\"><\/span>1. Find a rhythm that works for you.&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Study for 30 minutes with a 5-minute break. Or 50 minutes with a 10-minute break (I recommend this one!). Or at maximum, 1.5 hours with a 15-minute break. And during your break, try to stand up, stretch, and walk around a little bit. Do something that wakes your body up and gives your mind a rest.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Adopt_a_set_of_minimums_and_stick_to_them\"><\/span>2. Adopt a set of minimums, and stick to them!&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The&nbsp;<strong>minimums<\/strong>&nbsp;I recommend to all students are as follows:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sleep six hours a night<\/li>\n\n\n\n<li>Eat two meals a day<\/li>\n\n\n\n<li>Do something active for 20\u201330 minutes<\/li>\n\n\n\n<li>Do something that makes you smile.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Don\u2019t forget the basics too, such as personal hygiene, household chores, and calling or texting loved ones.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Minimums are&nbsp;<strong>not meant to be averages<\/strong>\u2014they are meant to be boundaries to protect your physical and mental health. I recommend adopting a core of minimums and adding additional ones specific to you and your own needs.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"467\" src=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/image_314af9.png\" alt=\"Habits you must maintain during Step 1 Study: brushing your teeth, laundry, flashcards, texting loved ones, and eating a balanced diet.\" class=\"wp-image-3437\" srcset=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/image_314af9.png 700w, https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/image_314af9.png?resize=300,200 300w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Study_with_fellow_med_school_friends\"><\/span>3. Study with fellow med school friends.&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s easy to become isolated during dedicated study times, but as your study style allows, try to find study activities that you can do with one or two friends (i.e.&nbsp;<a href=\"https:\/\/www.osmosis.org\/blog\/2019\/10\/16\/medical-terminology-flashcards-on-osmosis-what-you-need-to-know\" target=\"_blank\" rel=\"noreferrer noopener\">flashcards<\/a>&nbsp;or&nbsp;<a href=\"https:\/\/www.osmosis.org\/blog\/2019\/11\/13\/how-to-use-usmle-question-banks-efficiently-on-osmosis\" target=\"_blank\" rel=\"noreferrer noopener\">questions<\/a>). Just try to stay socially connected to others.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_On_the_days_youre_burnt_out_take_a_rest_day\"><\/span>4. On the days you&#8217;re burnt out, take a rest day.&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Yes, rest days are okay! Trying to study through burnout is not an efficient use of time, and often just worsens fatigue. When your mind and body are telling you that you need a break, listen! Give yourself a morning or day off to do something that relaxes or excites you. Planning some time off in your&nbsp;<a href=\"https:\/\/www.osmosis.org\/blog\/2020\/01\/28\/how-to-build-an-osmosis-step-1-study-schedule-for-2020\" target=\"_blank\" rel=\"noreferrer noopener\">weekly study schedule<\/a>&nbsp;will help keep your spirits lifted.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Clinician&#039;s Corner: How to avoid burnout\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/PtYy6OVkZkk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_If_you_ever_find_yourself_wanting_to_quit_dont_despair\"><\/span>5. If you ever find yourself wanting to quit, don\u2019t despair!&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Instead, take some time to remind yourself why you started med school in the first place. Think about the people and experiences that motivated you to pursue medicine. Imagine the kind of doctor you want to be someday, the type of clinic you want to work in and think about\u00a0<a href=\"https:\/\/www.osmosis.org\/blog\/2020\/07\/27\/what-inclusive-medicine-means-to-me\" target=\"_blank\" rel=\"noreferrer noopener\">the impact you want to make in the medical field<\/a>.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Look up residency programs that you are interested in to remind you that there\u2019s really cool stuff waiting for you after Step! If you have the time or opportunity,&nbsp;<a href=\"https:\/\/www.osmosis.org\/blog\/2020\/03\/12\/how-to-get-the-most-out-of-shadowing-in-medical-school\" target=\"_blank\" rel=\"noreferrer noopener\">try shadowing<\/a>&nbsp;or&nbsp;<a href=\"https:\/\/www.osmosis.org\/blog\/2021\/12\/16\/december-is-voluteerism-month\" target=\"_blank\" rel=\"noreferrer noopener\">volunteering<\/a>&nbsp;to regain the perspective that patient contact can give. Or you can do like me and watch&nbsp;<a href=\"https:\/\/www.osmosis.org\/learn\/Patients_Perspective:_Congenital_Hip_Dysplasia\" target=\"_blank\" rel=\"noreferrer noopener\">patient videos<\/a>&nbsp;to remember how much positive change a doctor can make in another person\u2019s life.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In short, you entered medicine because you are passionate about something or someone. Rekindle that passion and keep working hard!<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"467\" src=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/image_99c54b.png\" alt=\"Balancing studying with exercise.\" class=\"wp-image-3438\" srcset=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/image_99c54b.png 700w, https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/image_99c54b.png?resize=300,200 300w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_its_important_to_prioritize_self-care\"><\/span>Why it\u2019s important to prioritize self-care<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Full disclosure: I didn\u2019t score as high as I hoped. However, I can confidently say that by following these tips, I was able to live a healthy and balanced life during my Step 1 study time.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I was able to study and take my test without burning out, I was able to maintain a healthy diet and sleep schedule, and I stayed invested in the relationships and activities I valued. While I wish high scores to all my friends and fellow med students, I wish health and wellness to them even more so! I hope that&nbsp;<a href=\"https:\/\/www.osmosis.org\/blog\/2020\/02\/13\/nbme-announces-passfail-for-usmle-step-1\" target=\"_blank\" rel=\"noreferrer noopener\">when USMLE Step 1 becomes pass\/fail in the next couple of years<\/a>, one of the outcomes is happier, healthier medical students.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I believe that as future doctors, we\u00a0<a href=\"https:\/\/www.osmosis.org\/blog\/2020\/07\/13\/the-student-guide-to-lifestyle-medicine\" target=\"_blank\" rel=\"noreferrer noopener\">need to live the healthy lives we promote to our patients<\/a>, even during stressful times like Step 1. I also believe that as future doctors we cannot put off learning and practicing self-care techniques. Throughout medical school, residency, and even in full practice, the burnout pressure is ever-growing. We\u00a0<a href=\"https:\/\/www.osmosis.org\/blog\/the-ultimate-guide-to-wellness-in-your-health-professional-program\">need to practice caring for ourselves now<\/a>, as medical students, to develop the self-care and coping skills we will need to guard against burnout now and in the future.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Regardless of where you are in your medical or Step 1 journey, be healthy, be active, be connected, and be motivated! Take care of yourself, and best of luck on Step 1!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"About_the_Author\"><\/span>About the Author<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Ashley Kennon is a third-year medical student at&nbsp;<a href=\"https:\/\/med.uth.edu\/\" target=\"_blank\" rel=\"noreferrer noopener\">UTHealth McGovern Medical School<\/a>. She was born and raised in rural Houston, Texas. She wants to do a Med\/Peds residency and then an Adolescent Health fellowship, so she can work as a primary care doctor for teens and young adults. In her free time, Ashley enjoys walking outside, listening to fantasy books on Audible, and practicing with her synagogue\u2019s Israeli dance team.<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.osmosis.org\/blog\/2020\/06\/04\/all-your-usmle-step-1-questions-answered-the-osmosis-ultimate-guide\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"250\" src=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/image_891e27.png\" alt=\"The ultimate guide to the USMLE Step 1: everything you need to know. Read now button.\" class=\"wp-image-3439\" srcset=\"https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/image_891e27.png 700w, https:\/\/www.osmosis.org\/blog\/wp-content\/uploads\/sites\/2\/2024\/09\/image_891e27.png?resize=300,107 300w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><em><a href=\"https:\/\/www.osmosis.org\/blog\/2020\/06\/04\/all-your-usmle-step-1-questions-answered-the-osmosis-ultimate-guide\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><strong><em>Try Osmosis today! Access your&nbsp;<a href=\"https:\/\/www.osmosis.org\/login?type=create\" target=\"_blank\" rel=\"noreferrer noopener\">free trial<\/a>&nbsp;and find out why millions of clinicians and caregivers love learning with us.<\/em><\/strong><\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>USMLE\u00ae Step 1 is an intense test and it will take a lot out of you. Read how one medical student still managed to find balance during dedicated Step 1 preparation and avoided burnout altogether. &nbsp; Step 1 is a big test, and it\u2019s a big part of your residency application, so be prepared to [&hellip;]<\/p>\n","protected":false},"author":114,"featured_media":3435,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[27,20,22,28,44],"tags":[],"class_list":["post-3434","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-medicine","category-exam-prep","category-health-and-wellness","category-mental-health","category-step-1"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Essential Wellness Tips for USMLE\u00ae Step 1 Prep - Osmosis Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.osmosis.org\/blog\/5-essential-wellness-tips-for-usmle-step-1-prep\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Essential Wellness Tips for USMLE\u00ae Step 1 Prep - Osmosis Blog\" \/>\n<meta property=\"og:description\" content=\"USMLE\u00ae Step 1 is an intense test and it will take a lot out of you. 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