How Premeds Can Make the Most of Winter Break (Without Burning Out)

Winter break can feel weird as a premed. You’re exhausted from finals, but you’re also very aware that “the premed train” doesn’t really stop.

Here’s the good news: you don’t need to spend break doing a full application sprint. A good winter break does three things:

1. Lets you actually rest

2. Gives you space to reflect on the past term

3. Helps you set up a realistic plan for spring

   
   

Step 1: Rest First

Before you open a single med school website, build in a few days where your only jobs are:

• Sleep

• See people you care about

• Do something non-academic and low-stress

You’ll make better decisions about your future when you’re not running on fumes.

Step 2: Reflect on the Semester

Take 30–45 minutes and ask yourself:

• What went well this fall (classes, habits, activities)?

• What consistently stressed you out?

• What would I change for spring?

From that, pick just one or two small changes (e.g., weekly office hours, starting problem sets earlier, limiting late-night scrolling before big exams).

Step 3: Focus on the Right Things for Your Stage

You don’t need to do everything. Focus on what makes sense for where you are.

If You’re Early on the Path (First-Year / Early Sophomore)

Keep it simple:

• Skim your school’s premed requirements and make sure you’re on track

• Start a basic “experience tracker” (Google Doc/Sheet) where you list activities and what you did

• Make a rough plan for the next year: which courses you’ll take and whether you want to add one clinical or service role

That’s plenty.

If You’re in the “Application is Coming” Zone (Late Sophomore / Junior)

Use winter break to make the spring less overwhelming:

• Sketch a rough timeline:

  • When you might take the MCAT

  • When you’d like to submit your primary (ideally late May–early June if you’re applying this year)

• Make a master activities list:

  • Every job, club, volunteer role, leadership role, research position, and shadowing experience

  • Dates, hours, and a sentence about what you did

• Do some light personal statement prewriting:

  • Free-write a page on “Why medicine?” or jot down a few meaningful stories

  • No need to have a polished draft yet

If You’re in MCAT or Gap-Year Mode

If MCAT is your main focus:

• Set a realistic break goal (e.g., finish content review for two sections, or do one full-length + review)

• Study in blocks, not marathons (2–4 hour sessions, 4–5 days/week)

• Protect at least one full day off each week

If you’re heading into or already in a gap year:

• Update your resume

• Apply for clinical, research, or community roles that interest you

• Think through basic logistics: finances, housing, and how much time you’ll have for application work

Step 4: Pick a Few High-Impact Mini-Tasks

If your break is busy, small tasks still count. Choose 2–4 of these for the whole break:

• Start or update your activities tracker

• Draft a rough 4-year or gap-year plan

• Write a one-page “why medicine” free-write (just for you)

• Email a professor or mentor to thank them and stay in touch

• Update your resume

• Look up 3–5 clinical or service options near campus or home

• Shadowing mini-task:

  • Spend a half-day shadowing a local physician if you already have a connection, or

  • Draft and send 1–2 emails asking about potential shadowing for spring/summer

You don’t need to do everything on this list. A few thoughtful steps are more valuable than trying to overhaul your entire life in two weeks.

For Parents: Supporting Your Premed Over Winter Break

If you’re a parent reading this, you play a big role in how winter break feels.

A few simple ways to support your premed:

• Lead with rest. Ask what would make break feel restorative—sleep, downtime, a quieter place to study later in the week.

• Be curious, not quiz-like. Instead of “What’s your GPA?” try “How are you feeling about this past semester?” or “What are you hoping spring will look like?”

• Offer help with logistics, not micromanagement. Rides to clinical roles, talking through summer plans, or being a sounding board for timeline decisions are often more helpful than daily productivity check-ins.

Your calm, steady support is often what makes it possible for them to keep going.

The Winter Break “Win”

If you finish winter break:

• A bit more rested

• A bit clearer on where you’re headed

• With a short list of concrete steps for spring

…then you used it well—whether or not you touched every premed checklist item.

If you or your student would like more individualized help planning an application year or navigating the premed path, you’re welcome to contact me directly at jdleff@leffpremedadvising or through my website about application advising or ongoing premed advising services