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 is “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’s no single “perfect” checklist—but there is a common theme among strong applications: intentional involvement. Activities should support your growth, align with your values, and tell a clear story about who you are and why medicine makes sense for you.
Core Categories of Activities
Most extracurriculars fall into a few broad buckets:
Rather than trying to do everything, focus on doing a few things well and consistently.
Guiding Principles for Choosing Activities
Do what you love. If you’re not passionate about it, it will show—and burnout will follow.
Choose activities that are in service of others, especially communities in need.
Seek opportunities to work with diverse patient populations.
Work in team-based and interprofessional environments.
Demonstrate different forms of leadership (formal and informal).
Only continue activities that bring you purpose, joy, and meaning.
Practice balancing academics with extracurriculars—grades still matter.
Learn when to say “no” and when it’s okay to step back.
Show long-term commitment by staying involved over multiple years whenever possible.
My Activities Grouped Per Year (See My Work for more details)
Teen Group Therapy Curriculum Development & Facilitator (M4 Year, Leadership)
Disability Coalition (M4, Leadership)
Trauma Informed Care Presentations at Conferences (LOA, M3, M4, Research)
6 Non-Peer Reviewed Online Publications (M1-M4)
International Society for the Study for the Study of Women’s Sexual Health Advocacy Committee (M4)
Leave of Absence Peer Group (LOA, M3, M4)
Fitness Instructor (LOA, M4, Work)
Somatic Movement Certificate (LOA)
Medical Assistant Pain Clinic (LOA, Work)
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, Poser
White Paper Contributor, Conference Presenter, Poser
Advance Care Planning in Family Medicine (Summer M1, Research)
Latinx Calls during COVID-19 (Summer M1, Research)
Franciscan Homeless Shelter RCSIP Steer (M1, Leadership)
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, allowing me to directly serve patients outside of a paid role. Volunteering doesn’t have to be excessive—but it should reflect genuine service and engagement with the community.
Phlebotomy (easy certification, or with EMT)
Hospice or palliative care
Hospital volunteer (patient transport, ED support, inpatient units)
Domestic violence shelters
Homeless shelters health clinics
Mental health advocacy organizations
Substance use recovery programs
Support groups (facilitated roles as group therapists)
Community wellness initiatives
Both Premed & Medical Student:
Community health fairs (screenings, education, outreach, leadership)
Crisis text line or suicide prevention (988) hotline (great for Psychiatry)
Homeless shelters or transitional housing programs
Food banks, soup kitchens, or mobile pantries
Refugee resettlement organizations
Immigrant health or legal advocacy clinics
Community outreach programs in underserved neighborhoods
Organizations supporting individuals with disabilities
Chronic illness or rare disease foundations
Patient advocacy or navigation programs
Accessibility or inclusion initiatives
Virtual patient companionship programs
Online health education content creation
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, health care, or patient-facing roles provide valuable insight into healthcare systems, teamwork, and patient care—while also demonstrating responsibility and resilience.
Elderly Living caregiving: Independent, Private, Nursing home, assisted living (CNA is not needed but helps)
Rehabilitation centers (PT/OT support staff)
Dialysis & Blood Bank center
Planned Parenthood or reproductive health clinics
Special education classroom support
Contact tracing programsResearch participant recruitmentData collection for community health projects
Research participant recruitment
Data collection for community health projects
Health education workshops in schools
College access or pre-health pipeline programs
Teaching health literacy or wellness workshops
Both Premed & Medstudent:
Free or low-cost community clinics
Public health departments (education or outreach roles)
Tutoring underserved youth (STEM or general academics)
Mentoring first-generation or low-income students
Church, mosque, or synagogue health ministries
Culturally specific community centers
Language-specific outreach programs
Faith-based medical missions (local or global)
Turn What You’re Already Doing Into Scholarship
Research doesn’t always have to start in a lab. One of my favorite strategies is turning existing activities into academic projects.
Examples include:Conducting surveys (e.g., of volunteers or participants) and creating postersCommunity survey collectionHealth needs assessmentsWriting reports or reflections on volunteer initiativesQuality Improvement Projects in Clinic & HospitalDeveloping pre- and post-surveys for presentations or educational sessionsWriting case reports & posters on interesting patients (with appropriate supervision and consent)Submitting Op-Eds or Op-Meds reflecting on personal experiences in healthcarePresenting posters or talks at local, regional, or national conferences
Conducting surveys (e.g., of volunteers or participants) and creating posters
Community survey collection
Writing reports or reflections on volunteer initiatives
Quality Improvement Projects in Clinic & Hospital
Developing pre- and post-surveys for presentations or educational sessions
Writing case reports & posters on interesting patients (with appropriate supervision and consent)
Submitting Op-Eds or Op-Meds reflecting on personal experiences in healthcare
Presenting posters or talks at local, regional, or national conferences
This approach shows curiosity, initiative, and the ability to reflect critically on your experiences.
Connect with Mentors to see if they have any recommendations on getting involved
Ask upper class (M2-M4) medical students and residents if could support with their research
Ask Graduating Pre-meds & medical students if you can take over their work
Ask upperclassman what they did during their summers & gap years
For examples of what I did go to My Work
For shadowing, I leaned into connections I made through work and volunteering. Shadowing different providers allowed me to explore specialties, understand team dynamics, and confirm my interest in medicine—without treating shadowing as a box-checking exercise.
Reach out to key mentors frequently
Especially when in crises (LOA, health problems, failures, etc)
During important milestones (STEP score, Honors, Conference, Publications)
Meet them in person to go over strategies
Keep them up to date on accomplishments, struggles, and challenges
Assist with Research Ideas especially interesting patients
Volunteer or apply for funding for free or discounted entrance and lodging
Present research posters, talks, and submit abstracts
Attend all Residency Fairs and give the residents your contact information
Network and form connections - easier in person
Do a mix of virtual & In-person
Join Smaller Planning Groups
For example:Advocacy Committee at ISSWSHInfertility Committee at AMWA
Advocacy Committee at ISSWSH
Infertility Committee at AMWA
Conferences I attended during Medical School:
AMWA - American Medical Women's Association - all specialties, for Premeds too!
LMSA - Latino Medical Student Association, all specialties, for Premeds too!
IAFP - Family Medicine Association
FMM - Family Medicine Midwest
ISSWSH - all specialties, sexual health
Women in Medicine (WIM) - all specialties
IPS - Illinois Psychiatry Society
APA - American Psychiatric Association
Tying Your Extracurriculars Into Your Application
Choose one or two volunteer roles you genuinely care about and commit long-term. Depth, reflection, and service to others matter far more than checking every box. Then over time take on a leadership role. Lastly, turn the project into research & present at a conference!
Waiving Extracurriculars into Your Story
Your extracurriculars are not meant to stand alone—they exist to support your story. Medical schools are not looking for a list of impressive titles; they are looking for evidence that your experiences have shaped how you think, how you serve others, and why medicine is the right path for you.
When writing your personal statement, focus less on what you did and more on what you learned. The strongest narratives show growth: how working with vulnerable populations deepened your empathy, how team-based roles taught you communication and humility, or how leadership experiences helped you navigate responsibility and accountability. Your activities should naturally reinforce the themes already present in your story.
Which experiences best explain why I want to be a physician?
How did these activities challenge or change me?
What moments confirmed that medicine aligns with my values?
Your personal statement should feel like the throughline connecting your extracurriculars—demonstrating consistency, reflection, and purpose. When your activities, reflections, and motivations align, admissions committees can clearly see not only that you are prepared for medicine, but why you belong in it.
Remember: a strong application isn’t built on doing more—it’s built on doing what matters, staying committed, and being able to thoughtfully articulate how those experiences shaped you.
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.