When implementing new habits or protocols, begin with small, manageable chunks instead of trying to adopt everything at once, as this approach prevents overwhelm and increases the likelihood of success.
Actively cultivate awareness of burnout signs in yourself and others, as early recognition is crucial to prevent severe burnout and allows for timely intervention before it becomes too late.
Combat the toxicity of isolation by intentionally connecting with others, such as meeting a friend for coffee, scheduling a date night, or participating in community activities, as sharing your struggles and building connections can lead to positive ripple effects.
Aim to get even 15-20 minutes more sleep daily, as better sleep immediately improves physical, mental, and emotional health and enhances overall life quality.
Upon waking, expose yourself to 20-30 minutes of natural light on cloudy days, or 5-10 minutes on sunny days, to set your body’s circadian rhythm and improve nighttime sleep.
Enjoy caffeine only in the morning, as high stress levels make individuals more sensitive to caffeine, which can disrupt sleep if consumed later in the day.
Start a wind-down routine one hour before bed to signal to your brain that work is over, preparing your mind for a deep, restorative slumber.
Refrain from working in your bedroom to prevent your brain from associating your sleeping space with work, which can make it harder to switch off and fall asleep.
Establish a cutoff time in the evening, perhaps with an alarm, to stop looking at emails and devices, allowing for more relaxing activities before bed.
Opt for uplifting and relaxing content, such as nature documentaries or feel-good stories, instead of agitating news or negative media before bed, to promote a calm mind.
Dedicate at least five minutes daily to an activity you genuinely love, solely for yourself, to build resilience to stress and regain pleasure in everyday things.
Identify and reintroduce a hobby or passion from your childhood or teenage years that you’ve neglected, as engaging in these activities can restore your ‘mojo’ and improve overall well-being.
Practice saying no to requests that compromise your well-being, especially if you have people-pleasing tendencies, by weighing the consequences of saying yes and making ’no’ your default answer.
When declining requests, be honest and clear about your reasons without over-explaining, as this approach is often well-received and builds a valuable skill.
Actively schedule rest periods, such as yoga classes or Epsom salt baths, into your diary, treating them with the same priority as work commitments to recover from stress and build resilience.
Incorporate a 10-15 minute walk during lunchtime with no technology to activate your brain’s default mode network, enhancing creativity and problem-solving abilities.
Aim to access a ‘flow state’ one to two times a week by engaging in activities that fully immerse you and slightly challenge your ability, which is crucial for preventing burnout.
Move your body every day, even for just 10-15 minutes with a walk, as movement can change your state, provide energy when you’re low, and calm stress.
Prioritize healthier food choices, keep nutritious options at home, and avoid late-night snacking, as proper nutrition is key to recovery and supports better sleep.
Before comfort eating, pause and ask if you’re experiencing physical or emotional hunger, and consider alternative ways to address emotional needs, like connecting with others or taking a relaxing bath.
At the start of each day, define what ‘done’ looks like by setting a clear stopping time or identifying essential tasks, and commit to ending your workday once those are complete to prevent endless working.
Regularly reflect on your core values and assess how much of your life aligns with them, as living in accordance with your values is fundamental for long-term health and happiness and prevents falling into burnout traps.
Engage a friend or partner in the exercise of writing down core values to gain insights and support in aligning your daily actions with who you truly want to be.
If you know someone struggling with burnout or related issues, share this podcast episode with them, as it may help them identify signs and encourage them to seek support.
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