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The surprising benefits of being a person who burns out easily

The surprising benefits of being a person who burns out easily

All work and no play? With stress levels at an all time high, many of us have experienced the devastating effects of burning out. Burnout can crop up in a variety of different forms and it isn’t pretty when it strikes.

When you’re burned out you might feel high levels of stress and anxiety, have low energy and be exhausted, and feel like there’s “never enough time.” You may have increased negative feelings, feel overwhelmed, be irritable, and lack motivation. In severe situations you may even stop taking care of yourself, have trouble focusing, and experience a range of health issues.

But the good news is the exact traits that make you likely to burnout can actually be incredible assets…so long as you keep them in check.

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Learning to harness these strengths without overdoing it is the key to success, or what I like to call leaning in without burning out.

In the 1980s, Dr. Herbert Freudenberger was the first person to describe the syndrome known as burnout. Through his years of work with high-achieving patients, he uncovered the type of person most likely to burnout.

Here are the 4 traits common among those that suffer from burnout.

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1. You’re a goal focused overachiever.

Once you set a goal you’re tenacious about achieving it and nothing can get in your way. You’re capable of moving mountains when you’re focused and have your goal in sight.

2. You can always be counted on to do more than your fair share, no matter how busy you are.

You’re a team player, always thinking about what you can give and how you can help out. No matter how jam packed your schedule is, you always do your part and sometimes even fill in for others.

3. You’re a leader who has a hard time admitting limitations.

You’re effective at rallying the troops, and getting people to see that there is a way and that there is always hope. You rarely think of any challenges as insurmountable, and believe with enough effort you can do whatever you put your mind to.

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4. You push yourself hard and get results.

You know how to keep your eye on the prize and realize that hard work and dedication is required to accomplish anything meaningful.

In order to maximize your strengths and the enormous benefits of being an overachiever vulnerable to burnout, you’ll want to practice these 3 proven methods to add some space into your life and routine.

Here are 3 methods for keeping yourself from the edge of burnout.

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1. Practice meditation and mindfulness so you enjoy the journey and aren’t solely focused on the goal.

Start with a small, but daily, commitment to meditation. If you commit to just one, two, or five minutes each day, you are much more likely to stick with it. There are plenty of free meditation challenges available online to help you get started.

2. Take time to rest and recharge, especially remembering to double down when times are “crazy busy.”

It’s one thing to be in the zone, but if you notice you’re not getting up to get a glass of water, stretch your legs or use the restroom at least once every 90-120 minutes, you are putting unnecessary strain on your body.

When you notice that your schedule is starting to get maxed out, make a point to block off time on your calendar for self-care and treat it like an important meeting that you must attend. Your self-care activity should be rejuvenating, such as going for a hike, taking a bath, getting a massage, cooking a healthy meal for yourself, reading inspirational books, being in nature, taking a yoga class, working with a life coach, etc.

3. Practice self-compassion, and remember you’re only human.

Self-compassion is being kind and understanding toward yourself when you suffer, fail, or feel inadequate. Practicing self-compassion is proven to boost your willpower so you’ll be more effective and feel great. You can practice self-compassion as a meditation, by thinking of a situation in your life that is difficult, and then saying the following phrases to yourself: “This is a moment of suffering. Everyone struggles, I’m only human. May I be kind to myself. May I give myself the compassion I need.”

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Last Updated on May 7, 2021

Productivity Boost: How to start your day at 5:00 AM

Productivity Boost: How to start your day at 5:00 AM

I have been an early-riser for over a year now. Monday through Friday I wake up at 5:00 AM without hitting the snooze button even once. I never take naps and rarely feel tired throughout the day. The following is my advice on how to start your day (everyday) at 5:00 AM.The idea of waking up early and starting the day at or before the sunrise is the desire of many people. Many highly successful people attribute their success, at least in part, to rising early. Early-risers have more productive mornings, get more done, and report less stress on average than “late-risers.” However, for the unaccustomed, the task of waking up at 5:00 AM can seem extremely daunting. This article will present five tips about how to physically wake up at 5:00 AM and how to get yourself mentally ready to have a productive day.

Many people simply “can’t” get up early because they are stuck in a routine. Whether this is getting to bed unnecessarily late, snoozing repetitively, or waiting until the absolute last possible moment before getting out of bed, “sleeping in” can easily consume your entire morning. The following tips will let you break the “sleeping in” routine.

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Relocate your alarm clock.

Having an alarm clock too close to your bed is the number one reason people simply cannot get up in the morning. If your alarm clock is within arms reach of your bed, or if you can turn your alarm clock off without getting out of bed, you are creating an unnecessarily difficult situation for yourself. Before I became an early-riser, there were many times that I would turn off my alarm without even waking up enough to remember turning it off. I recommend moving your alarm clock far enough away from your bed that you have to get completely out of bed to turn it off. I keep my alarm clock in the bathroom. This may not be possible for all living arrangements, however, I use my cellphone as an alarm clock and putting it in the bathroom makes perfect sense. In order to turn off my alarm I have to get completely out of bed, and since going to the restroom and taking a shower are the first two things I do everyday, keeping the alarm clock in the bathroom streamlines the start of my morning.

Scrap the snooze.

The snooze feature on all modern alarm clocks serves absolutely no constructive purpose. Don’t even try the “it helps me slowly wake up” lie. I recommend buying an alarm that does not have a snooze button. If you can’t find an alarm without a snooze button, never read the instructions so you will never know how long your snooze button lasts. Not knowing whether it waits 10 minutes or 60 minutes should be enough of a deterrent to get you to stop using it.

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Change up your buzzer

If you use the same buzzer day in and day out, you begin to develop a tolerance to the sound. The alarm clock will slowly become less effective at waking you up over time. Most newer alarm clocks will let you set a different buzzer tone for the different days of the week. If you change your buzzer frequently, you will have an easier time waking up.

Make a puzzle

If you absolutely cannot wake up without repetitive snoozing, try making a puzzle for yourself. It doesn’t take rocket science to understand that the longer your alarm is going off, the more awake you will become. Try making your alarm very difficult to turn off by putting it under the sink, putting it under the bed, or better yet, by forcing yourself to complete a puzzle to turn it off. Try putting your alarm into a combination-locked box and make yourself put in the combination in order to turn off the alarm — it’s annoying, but extremely effective!

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Get into a routine

Getting up at 5:00 AM is much easier if you are doing it Monday through Friday rather than sporadically during the week. I recommend setting an alarm once that repeats everyday. Also, going to bed at about the same time every night is an important factor to having a productive morning. Learn how much sleep you need to get in order to not feel exhausted the following day. Some people can get by on 4-6 hours while most need 7-8.

Have a reason

Make sure you have a specific reason to get up in the morning. Getting up at 5:00 AM just for the heck of it is a lot more difficult than if you are getting up early to plan your day, pay bills, go for a jog, get an early start on work, etc. I recommend finding something you want to do for yourself in the morning. It will be a lot easier to get up if you are guaranteed to do something fun for yourself — compare this to going on vacation. You probably have no problem waking up very early on vacation or during holidays. My goal every morning is to bring that excitement to the day by doing something fun for myself.

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As I previously mentioned, I have been using these tips for a very long time. Joining the world of early-risers has been a great decision. I feel less stressed, I get more done, and I feel happier than I did when I was a late-riser. If you follow these tips you can become an early-riser, too. Do you have any tips that I didn’t mention? What works best for you? Let us know in the comments.

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