How I Avoid Burnout During A Work Week
How I Avoid Burnout During A Work Week.
“Balance is not something you find, it’s something you create” – Jana Kingsford.
I’ve often found myself burning the candle at both ends. Between managing a demanding and stressful full-time job, my blog and other side projects, there are days where I can start to feel the signs of burnout. I am constantly in the pursuit of looking for ways to optimise my work week with still maintaining a balanced lifestyle. Self-care is incredibly important to me and something I regularly try to incorporate.
There are a few key practices I have put in place to avoid burnout during the work week, and I hope these will be helpful for you too:
1. PLAN YOUR WEEK
“By failing to prepare, you are preparing to fail” – Benjamin Franklin.
One of the best ways to avoid burnout is to plan for my week in advance. I dedicate a couple of hours on a Sunday afternoon to prepare my meals, outfits and to-do list. By having a clear plan of action, it reduces my Sunday night anxiety – something I suffered from for years. In addition to scheduling in my work plans, meetings and to-do list, I also schedule in time to self-care.
2. STOP EMAIL NOTIFICATIONS
When I’m trying to be productive, there’s nothing that gets me more distracted than email and push notifications. One of the most simple practices to improve my focus and productivity is to turn off all notifications. By focusing on the task at hand, I’m able to reduce anxiety and increase productivity.
3. MEDITATION
One of the best decisions I made was the download the Headspace App on my phone. Taking just 10 minutes of my time first thing in the morning to take some deep breaths and clear my thoughts really does help to set my day up for success. Psychological studies have demonstrated that meditation reduces psychological stress and improves overall wellbeing. When I’ve taken time out to meditate I feel more calm and in control, and less likely to experience burnout.
4. TAKE A LUNCH BREAK
Whilst it may seem counter-intuitive, studies have shown that taking lunch breaks increase productivity have a big impact on your ability to deal with work life and stress. Whilst I’m not perfect, I make an effort to take 30 minutes to go outside and to enjoy some fresh air and sunshine. This usually resets me and puts me in a better frame of mind to tackle the rest of the work day.
5. SLEEP
One of the best ways to avoid burnout is to get plenty of sleep. Sleep is essential in helping us to reset, rejuvenate and relax. Pyschological studies have shown the beneficial effect of a nap on cognitive performance and general psychological well-being. The studies have demonstrated that sleep is essential in the prevention of burnout symptoms.
I make an effort to get as much sleep as possible to avoid burnout and ensure I am able to perform at my optimal levels.
HOW TO AVOID BURNOUT
What are some of the practices you’ve developed to avoid burnout during the work week? I would love to hear your tips and thoughts, please leave your comments below!
Burnout is happening so much more now with people having 2 or more jobs, and commitments. I try and plan my day, week. Put everything in my calendar to try and try not to take on more than I can handle. When I am burnt out I like to rest at home, watch some movies and just relax or go to the mall and shop.
I’m so pleased you can relate, Jen! I completely agree that burnout is becoming more and more common as we take on bigger workloads, commitments and responsibilities. It’s so important to carve out the necessary time to destress and decompress, and it sounds like you’ve put some great strategies in place to do just that. Thank you so much for your feedback and for taking the time to read!
Hey Lara I loved the point on stopping email notifications, where I can relate to that as being a distraction. I am changing my email settings now 🙂
Anxiety is a symptom of burnout and most people fail to acknowledge that. It is highly critical to care for yourself, not just your family or your car. Some of the easy options I do are, walking in the park and ensuring I do not bring work inside home unless it is critical.
Hi Manoj, thank you so much for your feedback – I’m so pleased to hear you’ve already made a positive change with changing your email settings – well done!
I could not agree with you more – it is so important to to take the necessary steps to self-care, and going outside for a walk and some sunshine can work wonders!
Great post and thanks for sharing these easy tips with the readers. I would like to follow and enjoy a balance life. Keep sharing such great posts.
Hi Paras, thank you so much for your lovely feedback and for taking the time to read! Maintaining healthy balance is key, I’m so pleased you found these tips useful.