Learn how to say no
One of the simplest tools you have for beating burnout is also one of the most difficult. Learning to say no when asked to overextend yourself at work, or when friends ask to make plans that you just don’t have the bandwidth for, is as rewarding as it is painful. Rest assured, no decent personal or professional relationship will begrudge your need to prioritise yourself.
Actually use your out-of-office
There’s a difference between knowing you need to switch off at the end of your work day, and actually being able to do that. If you’re struggling to stop checking your email and responding to developments late into the night, then take the power away from yourself and set a nightly out-of-office. That way, the volume of evening emails will slow down.
No more screens at mealtimes
It may sound silly, but being glued to the TV, your laptop or your phone while eating can actually accelerate burnout. This is because multitasking eradicates your ability to be mindful, honour your hunger and fullness cues, and enjoy the break between activities. Given that most people’s relationship with food suffers when they are overworked, it’s worth taking time to enjoy your food properly.
Prioritise moving your body
If you’re absolutely exhausted from work, the last thing you need is to go on a five-mile hike. With that said, it’s worth finding time in your week to move your body in a joyful way. Whether it’s a dance class, a spot of gardening or even just five minutes of yoga in bed, connecting to your body will make a world of difference.
Find a hobby that utilises a flow state
When your schedule is swallowed by work or family commitments, it can be hard to find any time for yourself. However, even 15 minutes spent doing an absorbing and enjoyable activity will allow you to feel more creative, energised, calm and in control. So pick up a journal, a guitar, a paintbrush or a pair of tap shoes!
Walk to work where you can
Walking to work instead of driving has far more benefits than just fitness. Physically walking both into and from your workplace allows you to break up your day, and to transition from working mode to leisure mode. Simply driving home from work makes it harder to switch off from business concerns, and settle into a different mindset for your evening.
Challenge yourself to unproductive time
When you feel yourself straying close to burnout, it can be easy to attempt to regain a sense of control by filling your free time with fun but demanding activities like fitness, travel or hanging out with friends and family. While these things are important in moderation, it’s also crucial to challenge your impulse to stay busy, by making time to do nothing.
Create a bedtime routine
If you’re burned out at work or in your personal life, creating a bedtime routine might just feel like scheduling away even more of your time. However, committing to putting your phone away for a couple of hours before you go to sleep, and instead engaging in calming activities like reading, meditating and bubble baths, will help you wake up feeling rested and replenished.
Lean on friends and family
Hanging out with friends and family isn’t a magic bullet when it comes to burnout, but isolation can massively exacerbate things. Reaching out and admitting you’ve been struggling will allow your family or pals to take up some of the slack by maybe cooking you some meals, helping you sort out emails, or just hanging out while you do laundry.
Try to eat homecooked food
Making tasty, homecooked meals is one of the first things to go out of the window under periods of duress. Nevertheless, if you can find time to nourish your body with things other than takeout or restaurant meals, it will make a world of difference. Cooking is a mindful activity that will allow you to slow down and be present in the moment.
