The “I’m Behind” PhD Rescue Plan

The chapter you avoided.

The paper you didn’t read.

The supervisor's email, you still haven’t answered.

The growing fear that you are falling behind and don’t know how to get yourself back on track.

This free reset helps you pause the spiral and choose one realistic next step.

Inside, you’ll get a simple 5-step process to:

• Understand what is really keeping you stuck

• Turn “work on my PhD” into one tiny doable task

• Rebuild self-trust over 5 days

• Use a shame-free supervisor email script if you’ve been avoiding contact

This is not another productivity system.

It’s a calm rescue plan for the moment when your PhD feels too big, too late, and too emotionally loaded to touch.

This is for you if:

• You feel behind but cannot work out where to restart.

• You keep making plans that collapse after a few days.

• You avoid your thesis, supervisor, or inbox because it feels too emotionally loaded.

• You are tired of productivity advice that assumes your brain works in straight lines.

• You want a calm, practical reset that helps you move without shame.

I’m Maria Stefanidi, a PhD ADHD-informed coach.

I support PhD students, researchers, and academics who are intelligent, capable, and deeply committed, but whose nervous systems and executive function do not always cooperate with the demands of academia.

I made this because many neurodivergent PhD students do not need another lecture about motivation.

They need a way back into the work that feels safe enough to start.