How to Thrive and Find Balance as a Junior Doctor

For those who’ve studied medicine, you’ll know the feeling well: the late nights studying, the years of dedication to education and clinical placements while watching others graduate and started their lives outside the lecture theatre. And then, finally - it’s your turn. You’ve passed your exams, graduated, and secured your first role as a junior doctor. You walk into the hospital for your first shift, filled with excitement, purpose, and pride.

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This is the start of something extraordinary.

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But like any worthwhile challenge, it doesn’t come without its tough moments. The shifts can be long. There’s more learning ahead. And at times, it can feel like there’s little room left for you.

If you’ve felt this way, you’re not alone. Studies in Australia have shown that junior doctors working over 55 hours a week are at greater risk of burnout and mental health challenges (RACGP, 2024). But the good news? With the right strategies, support systems, and mindset, it is possible to build a career that’s sustainable, rewarding, and balanced.

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Here’s how you can take control and create a healthier, more fulfilling work–life balance as a junior doctor.

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1. Protect Your Time Off – It’s Not a Luxury, It’s a Necessity

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It’s natural to want to prove yourself by stepping up for extra shifts. But protecting your time off isn’t a sign of weakness — it’s an act of strength and self-respect.

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In a 2024 AMA Victoria study, 93% of junior doctors reported experiencing burnout from excessive overtime - and most weren’t paid for those extra hours. That’s not sustainable, and it’s not the expectation under workplace law. The Fair Work Act entitles junior doctors to four weeks of leave and 10 days of personal leave per year. In New South Wales, the Public Health Medical Officers Award 2023 allows junior doctors to accrue one extra day off per month when rostered 40 hours per week, known as an allocated day off (ADO). Taking your ADO’s is an earned entitlement, you deserve them!

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Flexible rostering and job-sharing initiatives are giving junior doctors more breathing room. Make sure you’re aware of your rights and use them.

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2. Prioritise Sleep — It’s a Superpower

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Sleep is not a luxury - it’s medicine. Getting enough sleep isn’t just about avoiding mistakes (though it does reduce clinical errors), it’s also about showing up as the best version of yourself. When you’re rested, you're more focused, more patient, and more fulfilled.

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The 2024 Queensland Hospital Health Check found that half of junior doctors feared making mistakes due to exhaustion. Studies including in the JAMA (2020) demonstrated that sleep-related impairment had statistically significant correlations with burnout and professional fulfilment. Burnout is a major factor driving attrition among healthcare staff. Protect your sleep like you would protect your patients. Rested doctors make better doctors.

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3. Make Time for Life Outside the Hospital

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You’re not just a doctor - you’re a friend, a sibling, a partner, an artist, a runner, a baker… whatever makes you, you. When life gets busy, it’s tempting to let these parts slip, but maintaining your identity is what will keep you grounded.

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A UK study, ‘You can’t be a person and a doctor’, found that junior doctors often felt they had to sacrifice their personal lives - but doing so led to poor morale and a sense of identity loss. The antidote? Make time for the small things that bring you joy: a walk with a friend, cooking your favourite meal, reading something unrelated to medicine. These small rituals help you stay connected to who you are beyond your scrubs.

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4. Lean on Your Support Network - You’re Not in This Alone

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One of your greatest resources as a junior doctor isn’t in a textbook - it’s the people around you. Whether it’s chatting with colleagues during a break, calling a friend after a tough shift, or reaching out to a mentor or supervisor, support makes a difference.

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Research from UNSW and the Black Dog Institute shows that peer connection is one of the most effective ways to reduce burnout. Don’t hesitate to ask for help. Your wellbeing matters - to your patients, your team, and most importantly, to you. If you need professional support, services like the Employee Assistance Program (EAP), your GP, or mental health organisations are there to help.

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The Bottom Line

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Becoming a junior doctor is an incredible achievement — and it’s just the beginning of an exciting, challenging, and meaningful career. The demands will always be part of the job. But the way you navigate them can evolve.

By setting clear boundaries, prioritising rest, staying connected to your identity, and leaning on your support system, you can build the foundation for a long, fulfilling career — not just as a doctor, but as a well-rounded human being.

You’ve earned your place here. Now it’s time to thrive.

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