Avoiding burnout is tough, especially following the “new year new me” attitude January 1st brings. Maybe your goal was a little loftier than you had anticipated, your workload more pressing, or your family life more hectic. In any case, you need strategies to keep yourself on track.
Follow these easy tips to avoid burnout:
Rank your work by priority
If you have a lot to do, take time to prioritize your workload. This will clarify what has to be done immediately and what can wait. Accomplish tasks with deadlines first, then tackle the lesser jobs. Keep track of your progress and celebrate the little victories. Once you’ve made a timeline, stick to it. This also allows you to schedule downtime and self-care rather than worrying about what you should be doing.
Choose three small tasks
Each day, choose three things you can accomplish in under 10 minutes. Get them done as soon as possible to promote a positive and productive attitude. I personally like cleaning tasks, because I find that working in a clean and organized environment is the most conducive to productivity.
Make sleep a priority
Staying up late to complete tasks might sometimes seem necessary; unfortunately, it’s probably doing more harm than good. A study conducted in the year 2000 found that even moderate sleep deprivation causes impairment equivalent to intoxication! To avoid this, have a set time and routine for bed. If you’re feeling tired, take a nap! It can make the difference between a productive day and a grouchy one. Remind yourself that sleep is inherently valuable (you’re not lazy, you’re human).
Simplify your goals
Broad goals like “getting fit” or “being organized” can quickly become overwhelming. To avoid burnout, try choosing more specific targets that are easily attainable. The ongoing success will give you a confidence boost and make you more likely to continue. Want to improve your fitness? Resolve to take a walk after dinner every night. Planning to be tidier in 2020? Resolve to put dirty clothes directly in the hamper. Resolutions don’t have to be earth-shattering. A daily step in the right direction is often enough. For more ideas on sustainable goals, try this article on goal-getting in 2020.
Say no to the non-essential
Avoiding burnout is impossible if you aim to please everyone. Sometimes it’s important to say ‘no’ to commitments you don’t have time for. It’s better to do one job well than it is to half-commit to two. Although you may want to help everyone, you aren’t magic. There are only so many hours in a day, and you need to be realistic. As a rule, if you don’t have the time to do it well, you don’t have the time at all.
Move your body
Going to the gym may seem counterintuitive when you already have a hectic schedule. However, even a short at-home workout could do wonders. Studies show that regular exercise can reduce stress, reduce cognitive decline, and increase productivity. So making time for a few squats could pay dividends.
Socialize
Don’t let your goals strain the important relationships in your life. Set time aside to socialize so you don’t feel guilty when out with friends. Try choosing activities that incorporate the lifestyle change you’re making. Involving your loved ones into your new healthy lifestyle will make it sustainable and fun!
Ask for Help
Sometimes the simplest solutions don’t occur to us. If you’re feeling overwhelmed, ask for help. Even if only you can accomplish your most significant task, asking for assistance with smaller jobs can make all the difference in the world. Needing help isn’t a sign of weakness; it’s an indicator that you’re a mature adult who understands your limitations.
In the end, although the new year is a time for growth, it’s essential to remember that sustainable growth happens slowly. Make small changes and allow yourself time to adjust to the new norm. Don’t look at yourself as a work in progress. Instead, see yourself as a complete person deserving of care and consideration. Progress over perfection.
