Understand the common signs of burnout (disconnection, emotional exhaustion, lack of creativity, anhedonia, procrastination, neglecting self-care, physical exhaustion, brain fog, loss of self-awareness) to identify it early and prevent it from worsening. Do not underestimate the power of awareness, as many don’t realize they’re burnt out until it’s severe.
Actively schedule and engage with other human beings (friends, partner, family) in person, as isolation is toxic for health and happiness, and you are unlikely to recover from burnout alone. Consider putting default social activities in your diary to ensure regular connection.
Make sleep a priority by aiming for even 15-20 minutes more daily, as better sleep improves physical, mental, and emotional health. Implement habits like morning light exposure, limiting caffeine to the morning, winding down an hour before bed, avoiding work in the bedroom, setting a work cutoff alarm, and consuming relaxing content before sleep.
Dedicate at least five minutes each day to an activity you genuinely love, not for others, but for yourself, as this builds resilience to stress and helps regain pleasure in everyday life. Reflect on past hobbies or passions that you’ve let fall by the wayside and try to reintroduce them.
Develop the ability to say no and set boundaries, especially if you have people-pleasing tendencies, to protect your physical, mental, and emotional well-being. When making decisions, weigh what you’re saying ’no’ to by saying ‘yes’ to something else, and consider making ’no’ your default response to non-essential requests.
Intentionally schedule periods of rest and recovery into your diary, just like work commitments, to build resilience and prevent the negative effects of chronic stress. This could include a mid-week yoga class, an Epsom salt bath, or a 15-minute technology-free walk at lunchtime to activate your brain’s default mode network for problem-solving and creativity.
Ensure you move your body every day, even for 10-15 minutes (e.g., walking, skipping, jumping jacks), as movement is guaranteed to change your state, calm stress, and provide energy. You will always feel better after moving your body, even if you initially lack motivation.
Prioritize healthier food choices, avoid excessive sugar, processed foods, and late-night snacking to support your recovery from burnout and improve sleep quality. Before comfort eating, pause to distinguish between physical and emotional hunger, and consider alternative self-care methods.
Clearly define what ‘done’ looks like for your workday, such as a specific cutoff time or completing a set number of essential tasks, because to-do lists are endless in modern work environments. This practice is crucial for setting boundaries and prioritizing your life, or someone else will.
Reflect on and write down your core values (e.g., integrity, compassion, curiosity) to ensure your daily actions and career choices are aligned with who you truly are, which is fundamental for long-term health and happiness. Regularly assess how much your life aligns with these values to avoid falling into old traps.
When implementing new recommendations, start with small, manageable chunks instead of trying to adopt everything at once, to avoid feeling overwhelmed and ensure sustainable change.
If you have any concerns about your health or potential burnout signs, consult with a qualified healthcare professional for proper diagnosis and guidance.
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