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7 Ways to Get From Burnout to Balance
Define balance for yourself
Balance looks different for everyone. It all depends upon what you value at any given time, what you want to achieve, and when you want to achieve it.
But thinking of your career as something standing in opposition to everything else in your world will definitely make you miserable.
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Key Ideas
Define balance for yourself
Balance looks different for everyone. It all depends upon what you value at any given time, what you want to achieve, and when you want to achieve it.
But thinking of your career as something standing in opposition to everything else in your world will definitely make you miserable.
What you say 'Yes' to
The wrong move is to say “yes” if you don’t have the available resources to do another task.
If it’s not a ‘hell yes,’ then it’s a ‘no.’ That means if it’s a “maybe,” then it’s a “no.”
Make conscientious choices
... about how you spend your time. Others will come to value your time only if you value it first.
For example, be aware of the calendar invitations that you accept. If it’s from your boss or client, you probably have to go. But if it’s a group meeting that you could easily catch up on from one of your colleagues, decline.
Start each day with intention
... and away from your inbox.
Stuff always comes up, but giving yourself a foundation, any foundation, on which to construct your priorities for the day will only keep you building a more productive life. You can’t control the chaos, but you can control your response to it.
Stick to your boundaries
Setting professional boundaries doesn’t mean that you have to be super rigid.
Give yourself some flexibility to get involved with new adventures and projects (and understand that sometimes you have no choice but to say “yes” to that urgent task your boss just assigned you). Keep the context in mind.
Put your phone down
Our phones can be some of the best tools out there, but only if we keep them solidly in that “tools” category of our lives and not make them an obsession.
Practice self-care
... before burnout symptoms arise.
Making time for your emotional wellness is something only you can do. Sure, your friends and family can help you stick to a healthy schedule, but only you can manage your calendar in a way that allows for the practice of self-care every single day.
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Cut out low-value activities
Many of us are working longer hours than we should be just because we are wasting time on low-value activities.
Track your time for a few days to identify your distractors and the low-...
Schedule recurring social activities
Having an active social life is crucial to your health. People who isolate themselves from others could increase their risk of death by about 50 percent.
If you have a busy life, schedule recurring social activities with your closest friends, monthly. Plan your work schedule around your social calendar instead of the other way around.
Learn to cope with stress
The key to finding the balance between work and health is learning how to cope with stress.
Get in the habit of stepping away from the stressful situation for a few moments to calm down and collect your thoughts: step away from the computer or spend a few minutes walking outside.
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Perfectionism and to-do lists
To-do lists can help perfectionists move past our paralysis. They may find making a list to be a reassuring guide to their day.
But there's also a risk: to-do lists can backfire i...
Break down projects
... into manageable tasks.
This way, you're armed with a set of concrete actions to take rather a vague cloud of high expectations.
Define the next action
... rather than all subsequent steps.
Focusing only on the next action gives you permission to work on something even if you don’t have it all figured out—which is crucial to completing tasks that in the past have left you paralyzed.
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The Relationship Between Goals And Burning Out
Effective goal-setting underlies the fundamental aspect of your motivation and keeps stressful situations at bay.
If you don’t set goals in positive, attainable ways, you may fall i...
Reorganizing Your Goal Hierarchy
As losing resources is more likely to cause burnout than gaining resources is to mitigate it, dealing with the negative aspects is more beneficial than using positive “band-aid” fixes. You want to drive down uncertainty and inefficiency to ensure that you aren’t doing unnecessary tasks and minimize your emotional exhaustion. To do that:
- Create a chart and place your major goal at its top, followed by layers of very specific subgoals needed to attain the major goal.
- Find and fix the inefficiencies in your goal hierarchy.
- Determine the attainability of each goal.
Burnout Symptoms And Signs Of Exhaustion
- Chronic fatigue
- Insomnia
- Impaired concentration/ forgetfulness
- Loss of appetite
- Anxiety
- Increased illness
- Physical symptoms
- Chest pain
- Shortness of breath
- Dizziness
- Gastrointestinal pain
- Depression
- Interpersonal problems.
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