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If You’re In Burnout, You Surely Need These Tips

If You’re In Burnout, You Surely Need These Tips

As a busy entrepreneur or professional, you are likely to face burnout at one time or another.

Overwhelm or burnout is a common obstacle that most of us face when building a business, getting things done or reaching for our goals. The more we put on our plate, the heavier it becomes, and it makes it that much more difficult to deal with at times.

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Eventually you hit a wall and you get burnt out. If that’s how you feel right now, these tips are sure to help you break through this plateau and move forward.

1. Slow down

When we’re chasing goal after goal, it’s easy to get caught in a rat race. Once you start feeling that nagging sense of overwhelm come over you, try to stop, breathe, and just slow down. Take it step by step, don’t try doing it all at once.

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2. Review your progress so far to realize how much your work is contributing to the goals

A lot of times when we are burned out, we lose sight of the bigger vision and our goals. We go through the day-to-day tasks and check things off a list without really thinking about how they are affecting our progress toward a bigger purpose. If your main goal is to get your website up and running, spending time on writing your blog posts or guest posts is probably not contributing to that bigger goal. Sure, it is important to do those things but they have to be done in the order that makes sense. Writing blog posts doesn’t help you if your website is still not up and these blog posts have nowhere to live! Focus on the brand strategy and working with your web designer instead. Step by step, in the right order.

3. Speak to people who have done it before

Whenever you feel overwhelmed you might start realizing that some nasty thoughts begin running through your mind. Perhaps you don’t think you’ve got it in you. Perhaps you’re not quite sure what to do next. If this sounds true for you, talking to someone who has been there before will help. Find a mentor that has gone through the process before to help guide you through it. If you’re struggling with your marketing or business plan, consider hiring a business coach (that’s me!) or strategist. You don’t have to go at it alone.

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4. Take many small steps

Once you’ve slowed down and got your plan written out for your vision, start taking small steps. Don’t bite off a bigger piece than you can chew – slow down and divide the milestone goals into smaller goals. From there, break them down even further. Checking things off more frequently will get you the momentum you need to continue moving in the right direction.

5. Focus on the bigger vision

Again, if you’re doing something ambiguous, ask yourself how that task is contributing to the bigger vision. Better yet, ask yourself “What IS the vision anyway?” – allow yourself to daydream a little bit. This is something you can do with a coach as well as they know exactly the right questions to ask that are inquisitive but also extremely motivating. Just revising that vision is a great first step to gaining momentum once again.

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6. Do a brain dump

If you have so much going on in your head that you don’t even know where to start, I recommend doing a brain dump. Simply take a piece of paper and start writing. Write everything that’s in your head, every single thing that comes into your mind. After a couple of minutes (or hours) you’ll have dumped it all on paper and you’ll feel more clear-headed and ready to pick and choose the activities that make the most sense for you at that moment.

7. Prioritize your goals to gain momentum

When you have your biggest vision in mind with a written goal in mind, make sure your milestones and smaller goals are prioritized well. If you know you really have to get your marketing plan ready but you really despise marketing, think whether there are any other things you can do right now instead that will also move you forward. Do what feels better first so then that feeling of momentum will expand into the other areas you have to focus on eventually as well.

Featured photo credit: puck90 via flickr.com

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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