Okay, so you’ve burnt out.
Yeah, you’re not alone.
What now?
Burnout is becoming one of the most important health crises of modern-day society.
Don’t believe me?
Let’s look at some facts:
- 77% of workers have suffered from burnout in their current job – Deloitte
- 53% of founders have suffered from burnout – Sifted
- 70% of C-suite executives have poor mental health – Forbes
We’re seeing burnout across the board.
Leaders, founders, employees… It’s a human problem right now.
And here’s the thing, your yearly holiday isn’t enough to combat burnout.
So what can you do?
Here are five really simple habits to follow
1. Stop “Passive Working”
What do I mean by this?
Well, what do you do when you wake up in the morning? No, I don’t need to know about you going to the bathroom…
But is it checking your emails?
Your social media?
Your Slack?
Yeah, that’s what I mean.
You might not be actively replying to those emails, but you’re reading them, and they’re now in the back of your mind.
This is what I call passive working.
You’re not focusing on YOU as a HUMAN; you’re focusing on replying to that email.
Let’s stop this habit right here and right now.
Instead of doing that.
Start your day when you intend to start your day.
2. Steal Pockets of Downtime
Downtime is something we all know we need, right?
But we’re just so damn busy that we can’t seem to find time to relax!
This is where we have to be diligent (and disciplined)
You have to be STRICT when scheduling your downtime.
Make a list of activities you enjoy doing, that are stress-alleviating, and that bring a state of calm.
In that list, have activities that can last from 5 minutes to 60 minutes.
Once you have that list of activities, block out time in your diary to ACTUALLY DO those activities.
Burnout doesn’t just happen, and burnout isn’t resolved by simply having a break.
You have to implement healthy habits every day.
3. Prioritise Sleep
Be honest with yourself, do you get 7-9 hours of GOOD QUALITY sleep every night? Yeah, I didn’t think so.
It’s really easy when you’re in the midst of a busy business, a hectic scale-up, or even just a manic lifestyle to get enough sleep.
BUT sleep is that one thing, that one activity that can help press reset on your physical, mental, and emotional well-being.
Top Tips to Get Enough GOOD QUALITY Sleep:
- Go to bed at the same time and wake up at the same time every day (yes, even weekends!)
- No caffeine 10-12 hours before you go to sleep
- Limit screen time AT LEAST 30-60 minutes before bed
- Finish up work 2 hours before bed
- Make sure your room is cool
- Create a routine that you can stick to
4. Implement Boundaries
Look, you’re a human.
You only have a finite amount of energy.
And when you’re burnt out, that energy is minimal.
You have to start prioritising YOU.
You have to start saying no to:
- Things that drain you.
- Things that cause unnecessary stress.
- Things that you’re doing for the sake of doing.
This can even include spending time with people that you don’t currently have the capacity for.
The power of saying “no” is so liberating.
At the end of the day, your physical, mental, and emotional health is more important than anything else, trust me.
And if you’re sitting there thinking, “Well, I have to pay my bills somehow!”, I get it. Just ask yourself this question: if you are completely burned out and are no longer ABLE to work, how are you going to pay your bills then?
Burnout is debilitating in general, but trying to push through it is going to cost you more than you could ever imagine.
5. Create a Sustainable Schedule
Being burnt out is never easy.
It’s even more difficult when you still have to show up at home, work, in meetings, etc.
Not everyone is going to have the luxury of walking away from their business for 3-12 months to heal (and yes, it can take that long, if not longer, to overcome burnout).
This is when you have to know what you’re truly capable of doing.
If you’re used to having 10 back-to-back meetings a day, 5 coffee meetings, and 45 calls a day, that is simply not sustainable.
Look at what you can realistically do.
I talk to my clients about The Power of Three.
The idea is to only choose three things that you can realistically do today that are going to get you closer to where you want/need to be.
The Power of Three makes you prioritise what you HAVE to do and get rid of all the distractions.
6. Meet Yourself Where You’re At (bonus tip)
Burning out is no joke.
And it’s a big reason small businesses fail, why good leaders leave, and why top performers drop off.
You can’t rush getting over burnout.
You’re going to have some good days and some bad days.
You have to be able to meet yourself where you’re at.
Yes, you might have been able to wake up at 4 am, smash a gym session, reply to 100 emails, and have your first business meeting before 7 am.
But that a) wasn’t sustainable and b) it’s not where you’re at.
You have to be able to accept that and create a daily routine that meets you where you’re at.
Yes, exercise, but instead of doing a hard session for 2 hours, scale that back and do what you can.
Yes, have important meetings, but don’t push yourself past what you can physically and mentally cope with.
Yes, keep running your business, but change HOW you run your business.
Conclusion
Burnout is not just an individual challenge; it’s a societal epidemic affecting everyone from frontline workers to top executives. The statistics speak for themselves: a vast majority of workers and leaders are experiencing burnout, underscoring the urgent need for effective, sustainable solutions.
The path to recovery and prevention involves more than a simple break. It’s about restructuring our daily habits, reclaiming our personal time, and setting firm boundaries. Start your day with activities that nourish you, not drain you. Carve out dedicated downtime and make it non-negotiable. Prioritise quality sleep, as it’s the foundation of overall well-being. Establish clear boundaries to conserve your energy and focus on what truly matters. And, perhaps most importantly, create a realistic schedule that respects your current capacity and helps you gradually rebuild your resilience.
Remember, overcoming burnout is a journey, not a sprint. Embrace the process, be patient with yourself, and implement these strategies consistently. By doing so, you’ll not only combat burnout but also foster a healthier, more sustainable approach to work and life. Your well-being is paramount, and taking these steps will help ensure you can continue to thrive both personally and professionally.
Need a little more support? Check out Your Burnout Score
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