How to Overcome Burnout and Stay Motivated
Are you feeling exhausted or unmotivated at work or even with completing chores around the house? That’s normal, and I feel you. Burnout, the emotional, mental and physical exhaustion brought on by prolonged stress, can significantly affect your daily health and functioning if not addressed.
Here are some of the ways I like to recharge my battery when I’m feeling a sense of burnout.
Take breaks during the workday
It is important to remember that peak performance doesn’t always come from working harder or faster. To maintain your energy, focus, and productivity over the long term, make time for regular breaks throughout your workday.
I like to take a walk around the building every few hours and go to the park during my lunch for time to reset. These moments in my day allow me to reduce stress and recalibrate away from my workspace.
Don’t skip your lunch break - that is the perfect time to give yourself a brain break. Research shows that employees tend to be more productive when taking frequent, short breaks throughout the day.
No work devices after work
I know this sounds easier said than done, but once you wrap up your workday, leave your work alone. If you have Teams, email, or other work apps on your phone, consider setting work hours and turning off notifications during your personal time.
You can even try putting your devices in another area or drawer to create a sense of separation for the evening. These small things can reduce the temptation to quickly check your email and allow you to spend more quality time at home.
Make time for hobbies
When I get tired and busy, one of the first things I tend to do is stop making time for my hobbies and just curl up in bed. While there's nothing wrong with resting, I've noticed that completely disconnecting from the things I enjoy doesn't always help me recharge.
Instead, I try to focus on activities that help me feel refreshed and connected to things around me. Sometimes that means hanging out with a friend, reading a book, watching a movie with my family, heading to the park for a walk, or even squeezing in a quick workout. None of these things have to take a lot of time, but they often leave me feeling much better afterward.
What I do with my downtime matters. Having a day of relaxation every so often is great, and sometimes it's exactly what I need. But I've also found that it's important to make time for activities that give me a sense of progress. Finding a balance between rest and growth helps me avoid burnout and feel more fulfilled overall.
Take a day off
On the flip side, sometimes a day off from work can help ease the physical and mental exhaustion you may be feeling.
Give yourself permission to take the afternoon off after finishing your big assignment. You could even make it a long weekend to reset and unwind. Taking a mental health day can be a big stress reliever and help reduce your symptoms of burnout.
One thing that I’ve found that helps me on days off is fully disconnecting from work when possible. As I mentioned earlier, leaving your work devices in another room or silencing your notifications can make it easier for you to separate yourself.
Make sure it is really burnout you are feeling
If none of these strategies work, you could be dealing with something more serious. If you are unsure if you are experiencing burnout or something more, you can contact LifeWays at (517) 789-1209 or 1 (800) 284-8288 to talk to a professional and learn more about available resources and support, or click the link below.