Day in the Life Series #2: Josh Budge (MSc, CSP)

“Fascinating, tiring, fulfilling.” That’s how Josh Budge describes his graduate school experience so for, a balance of intellectual curiosity, demanding workload, and a sense of purpose that makes it all worthwhile. Josh is a first-year MSc student in Clinical Science and Psychopathology (CSP) and a member of the Motivation Influences and Social Cognition (MISC) Lab under Dr. Julian Scheffer, where he studies neurodegenerative disease and cognitive and emotional functioning. His days are structured, intentional, and grounded in a philosophy that might be simpler than expected: take care of your health, and the rest follows.

Josh’s Routine

Josh’s mornings start early, usually around 7 a.m., and are anchored by a focus on nutrition and productivity. “I’ll make a large, nutritious breakfast with fruit, oatmeal, and eggs,” he says. “I often feel I’m most productive in the morning, so I try to get right to work once breakfast is finished”. Afterwards, Josh’s daily schedule reflects a thoughtful awareness of his own cognitive rhythms. “My day is usually filled with meetings, research, and classes,” he explains, “but I try to organize it based on when I’m most productive.”

Mornings are reserved for the most cognitively demanding work, tasks like research, writing, and deep thinking. After a small lunch, Josh may take a short nap if time allows, followed by a trip to the gym in the early afternoon, a period he describes as his least productive.

Later in the afternoon, he shifts into lighter “busy-work” tasks that still feel productive but require less mental effort. By early evening, he’s typically home for dinner, taking time to relax and recharge, but the day doesn’t necessarily end there. “I usually try to do more creative thinking in the evening for about an hour,” he says, unless he’s spending time with friends or family.

How Josh Balances it All

When it comes to managing the demands of grad school, Josh claims that “Productivity starts with a healthy lifestyle.” For him, that means prioritizing sleep, nutrition, and exercise as the foundation of his work. “If the day starts well and I’m productive, it usually carries over,” he explains. He also emphasizes the importance of breaks, both social and solitary ones. Knowing when to step away is just as important as knowing when to push forward. “It’s a skill to balance hard work without overdoing it,” he says, “and that’s something I’m still working on.”

His approach to staying focused reflects this mindset. “Eat, sleep, and exercise,” he says. “That’s the foundation that focus is built on.” He also notes that minimizing distractions, especially social media, can make a significant difference in maintaining attention and productivity.

How Graduate School Differs from Undergraduate

Compared to undergraduate studies, Josh describes graduate school as a completely different environment. “Class sizes are much smaller, and everyone is just as smart, hardworking, and interested as you are,” he says. But more importantly, there’s a shift in responsibility. “I feel like I’m actually contributing to the psychological research and clinical world,” he explains. “In undergrad, you’re kind of on the outside looking in. In grad school, you’re part of it.”

This sense of belonging comes with increased responsibility, not just academically, but professionally. Communication becomes essential. “I didn’t realize the extent to which communication, both written and oral, is important,” Josh says. “A lot of grad school is about clarifying complex ideas.”

Despite the demands, one of the most rewarding aspects of his experience has been the people. “Getting to know the smart, hardworking, and interesting people in my program, especially in the clinical stream has been really rewarding.”

Stress, Motivation, and Perspective

Like many graduate students, Josh acknowledges that stress can build quickly during the term. Between exams, clinical training, and research presentations, it can feel like there’s little room to relax.

His strategy? Accept it. “A lot of it is learning to be okay with the stress,” he says. “Not becoming more stressed because you’re stressed.” Alongside this mindset, he returns to his core habits: sleep, healthy eating, exercise, and mindfulness. Together, they help regulate both his physical and mental state.

When it comes to motivation, Josh is refreshingly honest. “I’m not motivated all the time,” he says. “There are many times when I’m not motivated but know I have to do something.” For him, success lies in recognizing those moments as the ones that matter most, even if he doesn’t always get it perfect. By maintaining a balanced lifestyle and using rest effectively, he maximizes the time when motivation is present.

Looking Ahead

Josh’s long-term goal is clear: to become a licensed clinical psychologist specializing in neuropsychology, potentially working in forensic settings while maintaining strong involvement in research.

But beyond career goals, it’s the everyday experiences that stand out, spending time with his cohort, sharing meals, going on hikes, and building relationships that make the journey meaningful.

And that brings it back to his three-word summary:

Fascinating. Tiring. Fulfilling.

A reminder that while graduate school is demanding, it’s also a unique opportunity to grow intellectually, professionally, and personally.