A question we often get asked is, “What can I do on the regular to prevent burnout?”
It’s a great question, and a tricky one too because it’s important to recognise that burnout doesn’t have a single cause – it’s influenced by a mix of factors, both at the workplace level and on a personal level.
While some of the organisational issues that contribute to burnout, such as work complexity, may take longer to address, the good news is there are lots of great practical steps we can take on an individual level to protect ourselves.
By focusing on what we can control, we can create daily habits that help us stay on top of things, even when life gets busy. From setting boundaries to making sure we’re getting enough rest, there are simple but powerful ways to protect our wellbeing and prevent burnout.
Here are ten tried and true strategies to help you keep burnout at bay:
1. Review your (realistic) workload each morning
Often, what we think we can achieve (or are under pressure to achieve) and what we can actually achieve are two entirely different things. This nifty approach will give you a more realistic view of your day and help you gauge your real workload.
Start your workday by taking a few minutes to write down what’s on for the day. Get it all down on paper – think tasks, meetings and anything else that will take up your time (that includes replying to emails and interruptions at your desk too – it all counts!).
Now, estimate how long each will take and write the time down. If you’re like ROW Founder Sarah McGuinness and have ADHD or face challenges with time management, double your time estimates… Assume everything will take longer (!).
Next up, add up your estimated work time for the day to see if it aligns with your available hours. If your estimated hours are well beyond your available hours, it’s a good chance to take a big-picture view and work out what you need to focus on and what tasks are ‘nice-to-have’.
And if you’re stuck, you may like to discuss your workload with your manager, or a support person (like a coach or mentor) who can help you prioritise what’s urgent and genuinely important and find ways to manage the things that aren’t.
If you do the same thing at the start of a week, it can also help you spread the workload over the week and prioritise what works needs to be done on what day.
2. Monitor your work hours regularly
On the theme of hours, keeping track of how much time you spend on work tasks each week can also give you an indication on how you’re travelling when it comes to burnout. As Professor Jarrod Haar says, 55 hours per week is a critical “red line” associated with increased health risks. By monitoring your hours, you can recognise patterns and identify times when you might be overextending yourself.
Of course, there might be times when you need to do longer hours, but it also needs to be balanced with more ‘normal’ hours. Set boundaries around your work hours, and don’t hesitate to take breaks when you need them.
We often say we don’t expect athletes to be ready to go to the Olympics every day, and the same is true of you – you can’t be on your A-game every day. It’s just not humanly possible.
3. Train for your brain
We often think about physical activity as being for the body, but it’s just as good for the brain. Engaging in physical activity can improve mood, boost energy levels, and enhance cognitive function. In saying that, we know that one, this isn’t rocket science, and two, it can be SO hard to fit in exercise around everything else. It’s ok to try things and then switch it up – we’re not after perfection here.
Even small amounts of movement can lead to big changes in your mental health, whether it’s a brisk walk, a workout at the gym, or even some stretches at your desk. You could also try walking meetings, a swim at lunchtime, or dancing to your favourite tunes in the lounge at the end of the day. Find an activity you enjoy and look forward to – this makes it so much easier to stay committed.
There are bonus points up for grabs for getting outside and getting fresh air into your lungs and some Vitamin D from the sun too. And if it’s all getting too hard during the week, you might like to know that recent research shows that being a weekend warrior only works too! Love that.
4. Prioritise quality sleep
Ah sleep. It’s often the poor cousin to other wellbeing factors (how often do we think of diet or exercise first?) and it’s also usually the first thing we sacrifice when we get busy. But it’s not just about logging those eight hours of sleep – the quality of your rest is crucial, too. If you frequently wake up feeling groggy instead of refreshed, it might be time for a stocktake on why.
You may like to start by re-evaluating your bedtime routine. Consider adding calming activities before bed, such as reading or practicing relaxation techniques and reducing digital screen time.
Some people swear by warm showers or listening to the sounds of the ocean – whatever works for you!
Feeling consistently fatigued is often a sign of burnout or other health issues so it might be worth consulting a doctor to rule out underlying health issues. It can also be helpful to review your sleep environment to see what you can change (and what you can’t – like children or persistent pets…).
Prioritising good sleep hygiene can significantly enhance your energy levels and overall wellbeing and help you deal with the day ahead.
5. Tend to your growth mindset
Cultivating a growth mindset is a key strategy in combating burnout. It starts with reminding yourself daily that you are enough and that you and your work has real value.
While this sounds very broad to say as a daily tip, the sentiment has been a recurring theme from our project – 100 Conversations About Burnout. Many participants have talked about feeling ‘not enough’ and this influenced their work style. Feeling not enough can be a deeply held belief so it’s important to recognise it for what it is and how it influences your thoughts and behaviours.
Along the same lines, perfectionism can easily creep in, especially for Type A personalities who often push themselves beyond healthy limits. But this approach isn’t sustainable and makes us more vulnerable to burnout.
Where you can, recognise and challenge negative thoughts, like “I can’t make any mistakes” or “People will judge me if I’m not perfect,” as these thoughts can trap us in a cycle of stress and self-doubt. Breaking free from burnout culture includes letting go of the belief that you always need to go above and beyond. If you need help with this, see tip #10.
Regular self-reflection is a super important part of maintaining your mental health. Make a time each day to ask yourself questions like, “What’s going well? What’s not? What’s my gut telling me? What do I need help with?”
Some people find journaling works, while for others it might be that they think about it when they exercise. Others find sitting outside with a hot drink and talking to a loved one helps. Some people use a 1 to 5 scale, while others use colours to help them identify how they’re feeling. There’s no one answer here. Try a few different approaches and see what sticks.
Checking in with yourself encourages self-compassion and self-awareness, enabling you to understand your feelings and needs better. It’s ok to acknowledge that some days are tougher than others.
By leaning into the messiness of being human, you can develop strategies to cope with challenges and celebrate your successes.
Checking in also helps us identify what would help right now – maybe it’s a hug, a fresh bed with a new book, or a chat with your best workmate. Or perhaps, it’s worth calling a helpline to chat it through with a professional who is trained to support you – check out tip #10.
7. Give your brain downtime
In our hyper-connected world, giving your brain a break is more important than ever – even just for a few minutes. This downtime could look like mindfulness for some, while others might prefer simply zoning out with a good book or a favourite show.
Some people like to add in breathing practice, while others prefer to gaze out the window watching the world go by. Whatever it is, try and carve out time each day to let your mind rest and recharge to cut the ties with ‘always being on’.
You might even find ways to combine this downtime with other activities, such as cooking dinner or going for a walk. Incorporating moments of stillness (and silliness, that also works) into your day can significantly enhance your mental clarity and make you more productive when you get back to your desk.
8. Chat with your bus driver or barista
Human connection plays a vital role in our overall wellbeing. Whether it’s a friendly chat with the bus driver or a hilarious exchange with your barista, these meaningful interactions throughout your day can provide an important boost to your mental health.
These little moments can create a sense of belonging and support, which is especially important during stressful times.
Consider reaching out to friends or family for deeper conversations or planning regular catch-ups. Building and nurturing these connections can help buffer against feelings of isolation and burnout, and as a CEO once told us – there’s no time to build trust in a crisis. Building those relationships before you need them is crucial.
In a world where we’re uber-connected to work through digital devices, it’s crucial to establish boundaries with technology to avoid heading towards burnout.
Some people find designating specific times to check emails or messages and commit to sticking to them helpful. Others turn off work notifications outside of work hours to help them disconnect and reduce the feeling of being ‘always on’.
Setting these boundaries not only helps you recharge but also promotes a healthier work-life balance, allowing you to focus on what matters most when you’re off the clock. You can also encourage people at work to make use of the ‘delay send’ function in Outlook so that people receive emails during their work hours. For a quick overview on boundaries, check out this article.
10. Know when to seek professional help
Seeking help is awesome! There’s no reason to go through this alone, and there’s no shame in reaching out for support when you need it. If you find yourself feeling overwhelmed or struggling to cope with daily life, consider speaking to a mental health professional. They can provide guidance tailored to your needs and help you develop coping strategies.
Remember, seeking help is a sign of strength, not weakness. Taking care of your mental health is just as important as taking care of your physical health.
And if you’re on the road to burnout, talking to someone can help you recognise where you’re at and help you make changes – even if you don’t yet feel ready. You’ve got this.
