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How can you avoid burnout? You are working hard and have plenty of work to do but you feel exhausted. You don’t know where to go from here. It’s normal to be working hard in this fast-paced world that we live in.


At the same time if you are not following these steps you will end up feeling burnt out. This is the way I have found to ensure that I am healthy and able to continue with my current workload.

What is Burnout?

When you are burnt out it means you are exhausted. You have reached a point where you can not work any longer. 

 

You try to act as if everything is okay, but it’s not working. You feel run down and tired. 

 

Burnout is a sad reality that many people face in their everyday life. They never get breaks, they are forced to work weekends and have an awful sleep schedule.

Sleep

Not only is it important to get enough sleep but you also need to get quality sleep. Quality sleep is often times more important than the amount of sleep you get. 

 

If you are constantly waking up during the night then your brain is unable to rest properly. Our sleep cycles generally take around 90 minutes and the most benefit happens towards the end of the cycle. When you wake up and fall back asleep your cycle restarts.

 

This is why it is essential that you fall asleep and then stay asleep. 

 

The length of time you should sleep is different for everyone. On average, most people need between 7.5 hours through 9 hours, but test it out for yourself and see how many hours of sleep leaves you feeling the best. Some people require 10+ hours of sleep (generally only people who exercise constantly) and others only need 6.

Find Joy In Your Work

Everyone in the world is not in a situation that they love. They don’t get to wake up and work on things they are passionate about. They are forced to work a job that they would prefer not to.

 

That’s okay, sometimes we have to do things we don’t want to do to get to the places we want to be. That doesn’t mean that it’s okay to be miserable the entire time.

 

Find some way to enjoy what you do. It could be anything! Whether it's the relationship you have with your coworkers, the fact that you are able to improve your skillset or the experience you are gaining.

 

You must be able to find the positive in the hard times. Find the joy in something that isn’t perfect. If you read this whole passage and thought to yourself

 

“There is nothing positive about what I do” 

 

You are missing the point. You might be in a tough situation right now, but if you dig deep enough you will be able to find it.

Find Balance

With no balance in your life, you will spend a lot of time unhappy. If you are able to find the right balance between everything (work, free time, family time, etc.) you will spend a lot more time happy.

 

If you are an entrepreneur, sometimes you can’t turn off your brain and will constantly be thinking about work. What I have been working on in my life is doing everything 100%. Whether I am working, spending time with family, or on vacation. 

 

Be there mentally as much as possible. Be present in what you are doing.

 

This is much easier said than done but has many benefits if you are able to apply it to your life. 

Take A Vacation

Time off of work where you can completely unwind is extremely important. Ideally, you will be able to not think about work for an extended period of time. 

 

You want to be able to have vacations like this multiple times a year. This enables you to recharge during your time off and come back from vacation and work even harder.

 

When you know you have a vacation coming up you will also be tempted to work harder to make sure all your tasks are completed so you can relax during your vacation.

Take Breaks

Working for long periods of time can be difficult. Taking scheduled and routine breaks is a great way to improve your productivity and avoid burnout.

 

Your breaks don’t need to be complicated or extremely long. Take a couple of minutes and relax your mind. Don’t think about work.

 

If you are able to socialize or go outside even better, but make sure you are not on break for too long. A break of 5-15 minutes should be plenty of time to recharge your brain for your next work session.

Say No

Saying no to people is one of the most difficult things to do in the moment. Nobody likes to disappoint and everyone wants to help others.

 

With that being said, sometimes it’s the right thing to do. If you already have a lot going on and you are struggling with your current workload, how is adding in more work going to help?

 

You have to do what is best for you. You can say “no” in a nice and kind way. Just explain that you already have so much to finish and you wouldn’t be able to put 100% effort towards this new project. 

Surround Yourself With Great People

When I am around people who I do not enjoy or who have no motivation to improve their situation in life, I feel exhausted. Negative people tend to bring down the people around them.

 

They don’t want to see you succeed. You have to surround yourself with people who care about you in every aspect of your life. Since you can’t always pick your coworkers and you can’t pick your family members, lead by example, if you have to.

 

Show that you care and support their goals and want them to succeed. When you have people around you that try and help you, it feels energizing. Everyone wants to be supported by the people who they care about the most.

 

Only get into relationships that are like this and stop associating with friends who don’t get it. 

Understand Yourself

The more self-aware you are the better. This way you can detect the early signs of when you are starting to burn out. You may realize that you are more tired than usual, having trouble focusing, or are in a bad mood.

 

Which means you can start to take steps to prevent it. You can do things like taking longer breaks, go on a walk, put a bigger focus on your sleep, and if possible scale back your workload for the week.

 

This should be able to help you get back on the right track so you will be able to continue your usual workload.

Find Meaning In What You Do

Why do you do what you do? What drives you to keep working, even when you don’t want to. 

 

With your work, you have to options. Your passion is either what you do. Use me as an example. I believe in Mind of Habit and what we do very strongly. I felt there was a disconnect with what the current education system is teaching people and what you need to know to be successful.

 

That’s why I created Mind of Habit. So people have a place to come to gain knowledge and use tools that are necessary to progress in their life. 

 

The second option also works and has a clear path to happiness as well. Instead of your work directly correlating with your passion, your work is only used as a way to get the necessary resources to work on your passion.

 

You use your work to fuel the funds that you need to work on what you really care about. Both strategies work, everyone always says that what you do you have to be passionate about.

 

I wouldn’t agree 100%. You also have the ability to find a way to make what you currently do work for you and your situation. Or you can use the money you make to start your passion project. Even if it’s not lucrative.

Have A Hobby

The end of the last section brings us to this. It’s very important to have something to look forward to in your life. A hobby is something that you are able to do purely for fun. 

 

When you are in this activity, all the worry and stress of life goes away and you are able to completely focus on what you are doing. This is my favorite part of having a hobby.

 

If you have a hobby that has some kind of benefit to your life, even better! For example, my hobby is playing sports, so when I go out and play I am also getting exercise at the same time.

 

This is fantastic because it’s much harder to spend a lot of time on the treadmill getting exercise vs when I am out playing with my friends the time flies by.

 

When I play with my friends it’s never enough, I always want to stay and keep playing. This way I only get more and more exercise.

 

If you don’t have a hobby like this then go out there and try more stuff!

Be Social

Going out and talking with coworkers, friends, or family has more benefits than you would think! I am including all the introverts as well. 

 

When you are starting to run low on energy go check in with a coworker for a couple of minutes. Or if you are exhausted from a hard day of work, have a deep conversation with your significant other.

 

Having an engaging and deep conversation with people is great for relationship building, happiness and will help you get more energy and motivation to keep going.

 

Humans are social and emotional creatures, we love to talk to each other, especially in the digital age that we live in.

Exercise

Exercising is the magic pill to life. The benefits of exercising are endless: make you happier, lose weight, build muscle, and of course increase energy levels.

 

When you exercise you are essentially growing your “energy” muscle. This will help you be able to work for longer periods of time. Exercising grows your self-discipline muscle as well.

 

This will help you push through the hard times and keep going even when you don’t want to.

Nap

Naps are one of the best ways to recharge. Naps used to be frowned upon in the productivity community as they were believed to be a waste of time. 

 

Now, as new research has come out it has been proven that naps are a great way to increase productivity.

 

The best way to nap is to set a timer for 25-30 minutes and try and fall asleep. The average person takes around 7 minutes to fall asleep. Which gives you 18-23 minutes of sleep time. Which is perfect as you don’t want to get too far into your sleep cycle during a nap. 

 

The best time to nap is during your afternoon slump. After your morning work session and your energy starts to fade. The other time slot you could try out is 5-7 after you get off work and you are unwinding for a little while.

 

Use these strategies to nap like a pro and recharge and avoid burning out.

Delegate What You Hate

This is not always going to be an option, but look for ways to implement this, especially if you work with a team.

 

When you work with other people you will start to learn everyone's strengths and weaknesses, as well as your own. You will find that you are better at certain tasks and not very good at others.

 

When you struggle with a specific task, go and find someone else on the team if they could help you with it or completely take it over. Then see if you could help them with anything. 

 

You don’t want to just be throwing work on other people, you must look for win-win situations. 

 

If you are an owner of a business you can look to hire people to do the work that you are not good at or that you hate. Look at places like Upwork and Fiverr.

Key Takeaways

How to avoid burnout is extremely important and you want to make sure you are not working yourself to the point of exhaustion. Burnout can be a deep dark hole that will take you a while to get out of.

 

You need to make sure you are taking the necessary steps to avoid burning out. It’s much easier to implement productivity habits and the necessary health precautions before you burn out than it is to fix it once it happened.


Written by Jeremy on Nov 13 2019

How Well Have You Mastered the Self?

Take our self-mastery quiz and learn more about yourself and how you can improve. Complete the quiz and we have a special offer for you that can't be found anywhere else on the site.

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