Advertising

5 Antidotes for a Burnout

Advertising
5 Antidotes for a Burnout

Most people don’t like to admit it, but every once in a while we get burnt out. It’s only natural after long periods of being busy with work and fun. A burnout can manifest itself as lack of focus, desire for naps, inability to work for extended periods of time, irritability, and more.

Sometimes it’s in your best long-term interest to take a break from work. Yes, time is money, and it’s always tempting to try and be a hero and get stuff done as soon as possible but working more can actually be detrimental to your productivity in the long-term. It sounds cool and tough to say you’ve been working non-stop for days on end, but the reality is, it’s probably not the smartest way to work.

Advertising

Sometimes working less will help you accomplish more. Take a break every once in awhile to re-fuel. Your body and mind NEED that break so you can be function at your very best.

Below are five antidotes for a burnout.

Advertising

1. Spend time with friends and family

Spending quality time with friends and family is always fun and important. For many people it provides energy. It allows you to take your mind of the stresses of work and on to fun and relaxing issues. Friends and family can also provide motivation and support to get back to working hard again. Sometimes a little encouragement will help us get out of a slump. Being social and having fun can be a great source of energy.

2. Get a change of scenery

Sometimes a change in physical location is what we need to change our head-space. If you’re in an urban environment, things can be quite chaotic and may be overwhelming for some people after a while. Getting some fresh air in a rural or suburban area every once in a while is very relaxing and can change your frame of mind from the routine.

Advertising

3. “Digital detox”

In the age of always-on mobile devices, it’s hard to ever really clear your mind from work. A “digital detox” means zero cellphone or computer usage for at least twenty four hours. You must turn them off and completely check out from work and emails. I was surprised by how strange, yet great this feels. It enables you to truly take a break from work. At the end of the digital detox you’ll be eager to check those email and get back to work.

4. Catch up on sleep

If you’ve been spending a lot of time working, it may be in exchange for sleep time. Lack of sleep can cause burnout. Try giving yourself a day or two to sleep as much as your body asks for. Adjust your schedule so that you can get some sleep, even if it means postponing obligations. Lack of sleep causes lack of focus and you certainely don’t want to be over-fatigued at an important meeting or event.

Advertising

5. Preemptive actions

Taking actions to improve energy levels and endurance can help avoid a future burnout. Taking short breaks periodically, before needing a much longer one, can postpone the onset of fatigue. Exercising enough to get energy but not too much to cause more fatigue can be helpful. Sleeping enough and eating well are also great sources of energy. Planning your workload according to how you expect energy levels to be can also be helpful.

Conclusion

Once a burnout takes hold, sometimes the best thing to do is take a break, even if it sacrifices production in the immediate term. The antidotes above can help us refuel, eliminate burnouts, and help us get back to work stronger than ever. I hope the above will help you come back completely rejuvenated and stronger than before!

Advertising

More by this author

Mike Fishbein

Mike is an enterpreneur and digital marketing leader.

15 Fast and Easy Ways to Boost Mental Energy Levels How to Get More Energy for an Instant Morning Boost 10 Business Networking Tips: Grow Your Professional Network How Blogging Can Help You Grow Your Professional Network 5 Antidotes for a Burnout

Trending in Productivity

1 How to Create Your Own Ritual to Conquer Time Wasters and Laziness 2 Are You Addicted to Productivity? 3 Is Avoiding Difficult Tasks And Doing Easy Tasks First Less Productive? 4 How Remote Work Affects Your Productivity And Wellbeing (Backed By Data) 5 10 Best Productivity Planners To Get More Done in 2021

Read Next

Advertising
Advertising

Last Updated on October 21, 2021

How to Create Your Own Ritual to Conquer Time Wasters and Laziness

Advertising
How to Create Your Own Ritual to Conquer Time Wasters and Laziness

Life is wasted in the in-between times. The time between when your alarm first rings and when you finally decide to get out of bed. The time between when you sit at your desk and when productive work begins. The time between making a decision and doing something about it.

Slowly, your day is whittled away from all the unused in-between moments. Eventually, time wasters, laziness, and procrastination get the better of you.

The solution to reclaim these lost middle moments is by creating rituals. Every culture on earth uses rituals to transfer information and encode behaviors that are deemed important. Personal rituals can help you build a better pattern for handling everything from how you wake up to how you work.

Unfortunately, when most people see rituals, they see pointless superstitions. Indeed, many rituals are based on a primitive understanding of the world. But by building personal rituals, you get to encode the behaviors you feel are important and cut out the wasted middle moments.

Advertising

Program Your Own Algorithms

Another way of viewing rituals is by seeing them as computer algorithms. An algorithm is a set of instructions that is repeated to get a result.

Some algorithms are highly efficient, sorting or searching millions of pieces of data in a few seconds. Other algorithms are bulky and awkward, taking hours to do the same task.

By forming rituals, you are building algorithms for your behavior. Take the delayed and painful pattern of waking up, debating whether to sleep in for another two minutes, hitting the snooze button, repeat until almost late for work. This could be reprogrammed to get out of bed immediately, without debating your decision.

How to Form a Ritual

I’ve set up personal rituals for myself for handling e-mail, waking up each morning, writing articles, and reading books. Far from making me inflexible, these rituals give me a useful default pattern that works best 99% of the time. Whenever my current ritual won’t work, I’m always free to stop using it.

Advertising

Forming a ritual isn’t too difficult, and the same principles for changing habits apply:

  1. Write out your sequence of behavior. I suggest starting with a simple ritual of only 3-4 steps maximum. Wait until you’ve established a ritual before you try to add new steps.
  2. Commit to following your ritual for thirty days. This step will take the idea and condition it into your nervous system as a habit.
  3. Define a clear trigger. When does your ritual start? A ritual to wake up is easy—the sound of your alarm clock will work. As for what triggers you to go to the gym, read a book or answer e-mail—you’ll have to decide.
  4. Tweak the Pattern. Your algorithm probably won’t be perfectly efficient the first time. Making a few tweaks after the first 30-day trial can make your ritual more useful.

Ways to Use a Ritual

Based on the above ideas, here are some ways you could implement your own rituals:

1. Waking Up

Set up a morning ritual for when you wake up and the next few things you do immediately afterward. To combat the grogginess after immediately waking up, my solution is to do a few pushups right after getting out of bed. After that, I sneak in ninety minutes of reading before getting ready for morning classes.

2. Web Usage

How often do you answer e-mail, look at Google Reader, or check Facebook each day? I found by taking all my daily internet needs and compressing them into one, highly-efficient ritual, I was able to cut off 75% of my web time without losing any communication.

Advertising

3. Reading

How much time do you get to read books? If your library isn’t as large as you’d like, you might want to consider the rituals you use for reading. Programming a few steps to trigger yourself to read instead of watching television or during a break in your day can chew through dozens of books each year.

4. Friendliness

Rituals can also help with communication. Set up a ritual of starting a conversation when you have opportunities to meet people.

5. Working

One of the hardest barriers when overcoming procrastination is building up a concentrated flow. Building those steps into a ritual can allow you to quickly start working or continue working after an interruption.

6. Going to the gym

If exercising is a struggle, encoding a ritual can remove a lot of the difficulty. Set up a quick ritual for going to exercise right after work or when you wake up.

Advertising

7. Exercise

Even within your workouts, you can have rituals. Spacing the time between runs or reps with a certain number of breaths can remove the guesswork. Forming a ritual of doing certain exercises in a particular order can save time.

8. Sleeping

Form a calming ritual in the last 30-60 minutes of your day before you go to bed. This will help slow yourself down and make falling asleep much easier. Especially if you plan to get up full of energy in the morning, it will help if you remove insomnia.

8. Weekly Reviews

The weekly review is a big part of the GTD system. By making a simple ritual checklist for my weekly review, I can get the most out of this exercise in less time. Originally, I did holistic reviews where I wrote my thoughts on the week and progress as a whole. Now, I narrow my focus toward specific plans, ideas, and measurements.

Final Thoughts

We all want to be productive. But time wasters, procrastination, and laziness sometimes get the better of us. If you’re facing such difficulties, don’t be afraid to make use of these rituals to help you conquer them.

Advertising

More Tips to Conquer Time Wasters and Procrastination

 

Featured photo credit: RODOLFO BARRETO via unsplash.com

Read Next