How to Navigate Extracurricular Activities as a Pre-Med or Medical Student
Extracurricular activities are an expected part of applying to medical school and residency—but figuring out which ones actually matter, and how many are "enough," can feel overwhelming.
Many students fall into the trap of overloading their schedules with activities that look good on paper, only to end up burned out and stretched too thin.
In this post, I’ll break down the different types of extracurriculars, how to choose opportunities that genuinely strengthen your application, and how to be intentional so your involvement tells a clear story—without sacrificing your academics or well-being.
Whether you’re a pre-med just getting started or a medical student refining your CV, this guide will help you focus on what truly adds value.
Choosing the Right Activities: Quality Over Quantity
When it comes to extracurriculars, there is no single "perfect" checklist.
But there is one common theme among strong applications:
Intentional involvement.
Your activities should support your growth, align with your values, and help tell a clear story about who you are and why medicine makes sense for you.
Rather than trying to do everything, focus on doing a few things well and consistently.
Core Categories of Extracurricular Activities
Most extracurriculars fall into a few broad categories:
- Clinical experience - Volunteering and community service - Leadership - Research and scholarship - Employment - Shadowing - Advocacy - Teaching and mentorship - Professional organizations and conferences
You do NOT need to do everything.
Instead, think about which experiences best fit your interests, circumstances, and long-term goals.
Guiding Principles for Choosing Activities
Here are some of the principles I recommend keeping in mind:
- Do what you love. If you are not genuinely interested in something, it will eventually show—and burnout may follow.
- Choose activities that serve others, especially communities with significant needs.
- Seek opportunities to work with diverse patient populations.
- Look for team-based and interprofessional experiences.
- Demonstrate different forms of leadership, both formal and informal.
- Continue activities that bring you purpose, joy, or meaning.
- Learn to balance academics with extracurriculars. Your grades still matter.
- Learn when to say "no."
- Know that it is OK to step back when something is no longer serving you.
- Whenever possible, demonstrate long-term commitment by staying involved over multiple years.
Depth is generally more meaningful than simply accumulating a long list of unrelated activities.
My Extracurricular Activities During Medical School
Here are examples of activities I participated in throughout medical school.
Teen Group Therapy Curriculum Development & Facilitator — M4, Leadership
Disability Coalition — M4, Leadership
Trauma-Informed Care Presentations at Conferences — LOA, M3, M4, Research
Six Non-Peer-Reviewed Online Publications — M1-M4
International Society for the Study of Women’s Sexual Health Advocacy Committee — M4
Leave of Absence Peer Group — LOA, M3, M4
Fitness Instructor — LOA, M4, Employment
Somatic Movement Certificate — LOA
Medical Assistant in Pain Clinic — LOA, Employment
Somatic Movement Program for Teens — LOA
Chicago Homelessness & Health Response Group for Equity — Co-Founder, M1-M2, Leadership, Research, Volunteer
White Paper Contributor
Conference Presenter
Poster Presenter
Advance Care Planning in Family Medicine — Summer M1, Research
Latinx Community Calls During COVID-19 — Summer M1, Research
Franciscan Homeless Shelter RCSIP Steering Committee — M1, Leadership
For more details, see My Work.
Volunteering: Service With Intention
Even while working, I made space for volunteering that felt meaningful.
I led community health fairs and volunteered as a phlebotomist, which allowed me to directly serve patients outside of a paid role.
Volunteering does NOT need to be excessive.
But it should demonstrate genuine service, engagement with your community, and an interest in helping others.
Volunteer Opportunities for Pre-Meds
Examples include:
- Phlebotomy at health fairs or community events - Hospice or palliative care - Hospital volunteering - Patient transport - Emergency department support - Inpatient unit volunteering - Domestic violence shelters - Homeless shelters - Community health clinics - Mental health advocacy organizations - Substance use recovery programs - Support groups - Community wellness initiatives
Phlebotomy can be especially helpful because certification may be relatively accessible, and some EMT programs include phlebotomy training.
Volunteer Opportunities for Both Pre-Meds and Medical Students
Examples include:
- Community health fairs - Health screenings - Patient education - Community outreach - Crisis Text Line - Suicide prevention or crisis hotlines - Homeless shelters - Transitional housing programs - Food banks - Soup kitchens - Mobile food pantries - Refugee resettlement organizations - Immigrant health programs - Legal advocacy clinics - Community outreach in underserved neighborhoods - Organizations supporting individuals with disabilities - Chronic illness foundations - Rare disease organizations - Patient advocacy programs - Patient navigation programs - Accessibility initiatives - Inclusion initiatives - Virtual patient companionship programs - Online health education content creation
For students interested in Psychiatry, crisis intervention, mental health advocacy, and suicide prevention opportunities can provide particularly relevant exposure.
Turn Employment Into a Strength
Because I needed to work to afford college, I was intentional about choosing jobs that aligned with medicine.
If you have to work—and MANY students do—your job can be a strength rather than a limitation.
Medical, healthcare, and patient-facing jobs can give you valuable insight into:
- Patient care - Healthcare systems - Communication - Teamwork - Responsibility - Time management - Working with vulnerable populations
You do not need to choose between earning money and building your application.
When possible, find opportunities that allow you to do both.
Paid Clinical and Healthcare Jobs for Pre-Meds
Examples include:
- Caregiver for older adults - Independent caregiving - Private caregiving - Nursing home caregiver - Assisted living caregiver - CNA - Medical assistant - Rehabilitation center support staff - Physical therapy support staff - Occupational therapy support staff - Dialysis center staff - Blood bank staff - Reproductive health clinic staff - Special education classroom support - Research participant recruitment - Community health data collection - Health education programs in schools - College access programs - Pre-health pipeline programs - Health literacy education - Wellness workshops
You do not always need a CNA certification to work as a caregiver, although certification can expand your employment options.
Opportunities for Both Pre-Meds and Medical Students
Consider opportunities through:
- Free or low-cost community clinics - Public health departments - Tutoring programs for underserved youth - STEM tutoring - Mentoring first-generation students - Mentoring low-income students - Church health ministries - Mosque health ministries - Synagogue health ministries - Culturally specific community centers - Language-specific outreach programs - Faith-based medical missions - Local community health initiatives
The key is finding an opportunity that genuinely matters to you.
Turn What You Are Already Doing Into Scholarship
Research does NOT always have to begin in a laboratory.
One of my favorite strategies is turning activities you are already involved in into scholarly projects.
This allows you to build research and academic experience while simultaneously strengthening work you already care about.
Examples of Turning Activities Into Research
You might:
- Conduct surveys of volunteers or participants - Create research posters from survey results - Conduct community surveys - Complete health needs assessments - Write reports about volunteer initiatives - Complete Quality Improvement projects in clinics or hospitals - Develop pre- and post-surveys for educational presentations - Evaluate educational programs - Write case reports with appropriate supervision and consent - Create posters from interesting clinical cases - Submit Op-Eds or Op-Meds about healthcare experiences - Present posters at conferences - Submit abstracts - Give oral presentations - Present projects at local, regional, or national meetings
This approach demonstrates curiosity, initiative, reflection, and the ability to take a project beyond simple participation.
How to Find Research Opportunities
You do not always need to cold-email 100 professors.
Start with the people already around you.
Ask mentors whether they know about research opportunities.
Ask upper-level medical students or residents whether they need help with an existing project.
Ask graduating pre-meds or medical students whether there are projects you could take over.
Ask upperclassmen what they did during their summers or gap years.
Ask attending physicians whether they have interesting clinical cases that could become case reports.
Ask whether organizations you already volunteer with collect data that could become a poster or presentation.
Sometimes the easiest research opportunity is already sitting inside an activity you are doing.
For examples of my own projects, visit My Work.
Shadowing: Use Your Existing Connections
For shadowing, I leaned heavily into relationships I had already built through work and volunteering.
Shadowing different healthcare professionals helped me:
- Explore specialties - Better understand physician roles - Understand team dynamics - Compare different healthcare professions - Confirm my interest in medicine
Shadowing should not simply be a box to check.
Use it as an opportunity to answer:
Do I actually want to do this job?
Build and Maintain Relationships With Mentors
Mentorship is incredibly important throughout medical training.
Do not only contact mentors when you need a letter of recommendation.
Reach out to key mentors regularly.
Keep them updated during important milestones such as:
- MCAT or Step scores - Academic honors - Conference presentations - Publications - Research projects - Leadership opportunities - Residency application milestones
Also reach out during difficult periods such as:
- Leave of absence - Health problems - Academic failures - Board exam failures - Personal challenges - Major career decisions
Good mentors can help you think strategically during both your successes and your setbacks.
When possible, meet in person to discuss your goals and strategies.
Keep your mentors updated on both your accomplishments and your challenges.
Conferences Are More Than Just Presentations
Conferences can be an incredible opportunity to:
- Present research - Submit abstracts - Present posters - Give talks - Attend residency fairs - Meet medical students - Meet residents - Meet faculty - Learn about specialties - Find mentors - Join committees - Discover leadership opportunities - Build professional relationships
If finances are a barrier, look for:
- Student travel grants - Conference scholarships - Volunteer opportunities - Discounted registration - Free registration for presenters - Lodging assistance - Institutional funding
Networking at Conferences
Networking is usually easier in person.
Talk to people.
Introduce yourself.
Ask residents about their programs.
Ask faculty about their work.
Attend residency fairs.
Give residents or faculty your contact information when appropriate.
Follow up afterward.
I recommend doing a combination of virtual and in-person events, but in-person conferences often make it easier to build genuine professional relationships.
Join Smaller Committees and Planning Groups
Large national organizations can feel intimidating.
One way to become genuinely involved is to join smaller planning groups or committees.
Examples from my own experience include:
Advocacy Committee at the International Society for the Study of Women’s Sexual Health
Infertility Committee at the American Medical Women's Association
Smaller committees often allow you to take on actual responsibility instead of simply having your name listed as a member.
Over time, this can lead to leadership roles, projects, presentations, publications, or mentorship.
Conferences I Attended During Medical School
Examples include:
AMWA — American Medical Women's Association All specialties and opportunities for pre-meds
LMSA — Latino Medical Student Association All specialties and opportunities for pre-meds
IAFP — Illinois Academy of Family Physicians
Family Medicine Midwest
ISSWSH — International Society for the Study of Women’s Sexual Health
Women in Medicine
IPS — Illinois Psychiatric Society
APA — American Psychiatric Association
Look for organizations related to:
- Your specialty interests - Your identity - Your advocacy interests - Your research - Your patient populations - Your long-term professional goals
Tying Your Extracurriculars Into Your Application
Choose one or two volunteer roles you genuinely care about and commit to them long-term.
Depth, reflection, and service to others matter far more than checking every possible box.
Then, over time:
Volunteer --> Become Consistently Involved --> Take on Leadership --> Develop a Project --> Turn It Into Research --> Present It at a Conference
This is one of the best ways to turn a single meaningful activity into multiple dimensions of your application WITHOUT randomly joining dozens of organizations.
Weaving Extracurriculars Into Your Story
Your extracurriculars are not meant to stand alone.
They should support your overall story.
Medical schools are not simply looking for a list of impressive titles.
They want evidence that your experiences have shaped:
How you think
How you serve others
How you interact with patients
What populations matter to you
What you have learned
Why medicine is the right path for you
Q: How Do You Write About Extracurriculars in Your Personal Statement?
Focus less on WHAT you did and more on WHAT YOU LEARNED.
The strongest narratives demonstrate growth.
For example:
How did working with vulnerable populations deepen your empathy?
How did team-based roles teach you communication and humility?
How did leadership teach you responsibility and accountability?
How did working while attending school shape your resilience?
How did caring for patients confirm your desire to become a physician?
Your activities should naturally reinforce the themes already present in your story.
Ask yourself:
Q: Which Experiences Best Explain Why I Want to Be a Physician?
Look for experiences that changed how you understood medicine or patient care.
You do not need to include everything you have ever done.
Choose experiences that help explain your motivation.
Q: How Did These Activities Challenge or Change Me?
Admissions committees care about reflection.
Do not simply say:
"I volunteered at a homeless shelter."
Explain what you learned.
What surprised you?
What challenged your assumptions?
How did the experience change how you understand healthcare?
How did you grow?
Q: What Moments Confirmed That Medicine Aligns With My Values?
Think about the specific moments when you realized:
THIS is why I want to become a physician.
Those moments can become powerful pieces of your personal statement and interviews.
Your Personal Statement Is the Throughline
Your personal statement should act as the throughline connecting your extracurricular experiences.
It should demonstrate:
Consistency
Reflection
Growth
Purpose
Motivation
When your activities, reflections, and motivations align, admissions committees can understand not only that you are prepared for medicine—but WHY medicine makes sense for you.
Remember:
A strong application is NOT built by doing more.
It is built by doing what matters, remaining committed, and being able to thoughtfully articulate how those experiences shaped you.
Final Advice: Be Intentional
You do not need 25 extracurricular activities.
You need meaningful experiences.
Choose activities you care about.
Stay involved.
Serve others.
Build relationships.
Take on increasing responsibility.
Look for opportunities to turn your work into leadership or scholarship.
And most importantly:
Be able to explain WHY each experience mattered.
That is what turns a list of extracurriculars into a compelling medical school or residency application.
For more tips on preparing your application, check out this blog post.
Check out the Application Workbook I created here.
If you would like to meet to discuss your future medical school or residency application and how to improve your extracurriculars, sign up for an advising session with me here.
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