Balancing academics and extracurricular activities
In today’s universities, young people face the challenge of juggling an intense academic curriculum with active participation in campus life. On the one hand, getting involved in various projects and events helps develop communication skills, boosts confidence, and expands one’s social circle. On the other hand, taking on too much can lead to emotional burnout, loss of motivation, and even declining academic performance.
Many students try to do it all: attend lectures, complete homework, work part-time, play sports, and participate in volunteer initiatives. But finding the right balance between these areas isn’t always easy. Often, when there’s too much to handle, either academics or mental well-being ends up suffering.
Results of a large-scale study
A research team from the National Research University Higher School of Economics (HSE) surveyed more than two and a half thousand undergraduate students at one of Moscow’s leading universities. The study examined how dividing time between different activities affects students’ academic achievement and emotional well-being.
Participants were asked to estimate how many hours per week they spend studying, working, playing sports, volunteering, socializing with friends and family, as well as relaxing at home. In addition, researchers examined students’ sleep habits and compared this data with their anxiety and depression levels, as well as their actual academic performance.
The impact of workload on mental health
The analysis showed that regularly attending classes and completing homework is directly linked to higher achievement. However, if students spend more than 25 hours a week on independent study, symptoms of depression start to increase. Interestingly, even spending lengthy periods attending lectures does not have the same negative effect on mental health.
Working at university and participating in research projects have a positive effect on academic performance, but only if students devote no more than ten hours a week to these activities. Too much involvement in extracurricular activities, on the other hand, brings no benefit, and volunteering for more than six hours a week increases anxiety levels.
The role of rest, sports, and socializing
Sufficient rest is especially important for emotional well-being. Sacrificing sleep or time with loved ones for the sake of study or work leads to poorer psychological state and lower academic results. Those who get seven to eight hours of sleep per night show better outcomes and are less likely to experience anxiety or depression.
Engaging in sports for one to five hours a week significantly reduces stress levels. Socializing with friends and family outside the home also helps improve mood and lower anxiety. Meanwhile, if a student spends more than 15 hours a week at home on entertainment, it may indicate a tendency toward procrastination or social isolation, which can have a negative impact on mental health.
Recommendations for Students and Universities
The authors of the study recommend limiting extracurricular activities to ten hours a week and choosing volunteer projects carefully. It’s not worth sacrificing sleep or personal time for additional commitments. Teachers and university administrations are advised to monitor the amount of homework assigned so that the workload does not exceed 25 hours per week, and to focus on in-class activities, where students can more easily tackle tasks under a mentor’s guidance.
An important aspect is informing young people about the risks of overload and the need to maintain a balance between study, work, and rest. Universities can introduce support programs and help students develop time-management skills to enable them to better allocate their time and resources.
In case you didn’t know: What is HSE University and why are its studies important
The National Research University Higher School of Economics (HSE) is one of Russia’s largest and most respected universities, founded in 1992. The university is renowned for its innovative academic programs, dynamic research activities, and international partnerships. HSE consistently ranks high in both national and global university rankings, and its graduates are in demand across diverse fields—from business to public administration.
HSE actively adopts modern teaching methods, supports student initiatives, and develops research projects. The university employs acclaimed experts in education, economics, sociology, and psychology. Research conducted by HSE specialists often serves as a basis for education reforms and influences public policy in the areas of youth and education.
In recent years, HSE has placed special emphasis on student mental health, developing support programs and burnout prevention initiatives. The university collaborates with leading international research centers, enabling the adoption of global best practices in Russian education. As a result, HSE remains at the forefront of educational innovation and scientific research.
