You used to jump at your alarm clock ready to take on the day, and now it’s a snooze (or two) followed by a slow crawl out of bed. That’s me haha, I have to plan to set the alarm 20 min before I actually want to wake up so I have time to snooze.
We all go through ups and downs and sometimes we’re busier than other times. But our culture has found itself in their period where we praise the “busy” ones and we’re finding out worth in how hard we “hustle”. It’s leading a lot of us to feel like we have to run on empty and keep pushing ourselves until we eventually burnout.
Losing that motivation and energy can make it harder to reach your goals in the long run. However, there are many steps you can take to avoid it.
I did a little research on what being burned pur really means and some things I (we) can do about it! Let me know what you think!
What is Burnout?
An exhaustion of your adrenals who are in a constant fight or flight mode (stress). It results in a lack of motivation, lost ability to work to your potential, and overall exhaustion.
I’ll be honest, I really struggled this last month (and after I had Diego). There were a lot of changes coming to Majka and Bloguettes (now Wela Creative Studio) and I was traveling more than ever. I was being pulled in so many directions needing to check so many different to-do lists and be in so many places at once.
It just wasn’t possible and I was driving myself crazy trying to get in as much work as I could staying up late hours and getting up even early, while still trying to be present with my family. After a few weeks of this, I just wanted to hide in a cave and hibernate.
How does it affects our body?
We often spread ourselves thin because we don’t want to disappoint our co-workers, boss, or even ourselves and people we love most (if you are like me and are a people pleaser you know what I mean) . We don’t want to tell people no (I have a whole blog post on this) but when we do that we can end up saying no to our well being and long term success.
There are both mental and physical side effects from a burnout that we need to address to understand why it’s so important to avoid them.
- Adrenal fatigue
- Difficulty sleeping
- Lack of energy
- Weak immunity (frequent colds)
- Poor digestion
Emotional / Mental
- Lack of motivation or interest
- Brain fog
How to Avoid Being Burned Out
- Schedule Work Blocks
This is your uninterrupted time (2 hours is ideal) to get your work done. It’s marked accordingly in your calendar so your co-workers know to respect this time.
Don’t take a break and scroll Instagram for 15 minutes, your brain will not be taking break.
- Get Outside!
A few minutes of fresh air listening to the sounds of nature can do wonders and if you can’t get outside get by a window
- Be Honest
Let the people around you know that you are overwhelmed. Say no when you have to so you can give a full yes to the big things.
- 15 Minute Breaks
Researchers have found that this is the magic number to give your mind a good break. In a typical 8 hour work day they recommend two 15 minute breaks and at least a 30 minute lunch break. If you can only get in 5 minutes however, don’t stress that’s better than nothing!
- Take Care of Yourself
Stay hydrated, take your bathroom breaks, take a lunch in peace (no phone), and eat nutrient dense snacks.
- Get Some Sleep
The Ideal Work Flow
Alright, so what is considered the most productive schedule of breaks and work time? I’ve read a bunch of research and this seems to be the “ideal” work flow.
Three breaks throughout an 8 hour day is ideal. Taking these breaks can be as simple as taking a walk around or watching a clip of the newest Ted talk.
Customize this flow below to your schedule however you’d like, just keep the breaks! If you need a reminder print this and keep it at your desk, otherwise find the flow that works for you and recognize those moments when you are feeling like you are in a slump.
Have you ever experienced being burned out? what worked for you?