A 2021 Indeed survey shows 52% of 1,500 American respondents say they feel burned out, compared with 43% the year prior; 67% believe that burnout worsened during the COVID-19 pandemic.
That’s not surprising.
People who worked from home during the COVID-19 pandemic ended up working more: The same Indeed survey found 53% of virtual employees work more hours now than they did in the office.
That nationwide job burnout inspired two movements: the “Great Resignation”—a record number of 47.4 million Americans voluntarily quit their job in 2021—or they’re doing the bare minimum at work.
What Is Burnout?
According to Psychology Today, burnout is a state of emotional, mental, and often physical exhaustion brought on by prolonged or repeated stress.
Burnout isn’t limited to the workplace. It can manifest in our personal lives, affecting relationships, parenting, and caregiving roles, all of which were challenged during the pandemic.
Romantic relationships were put to the test as many found themselves spending unlimited time together without a break. Parents tried to care for their kids, help them navigate virtual schooling, and work at the same time, in the same space.
The lines between every domain of life were blurred, so controlling how we spend our time became more complicated. We could no longer rely on physical boundaries to establish the boundaries we needed.
No wonder burnout increased so dramatically.
Identifying the Cause
I recently tweeted:
Burnout = high expectations + low control … thoughts?
— Nir Eyal (@nireyal) February 18, 2022
The pandemic was the perfect breeding ground for this because we were suddenly expected to take on so much without having a precedent for how to handle that influx.
On Twitter, people responded with their own burnout formulas, all of which shared common themes.
One person said that burnout was a combination of trauma and workaholism. Another said it was “the accumulation of emotional debt beyond one’s capacity to self-regulate.”
Several people alluded to hustling or working long hours without purpose, clarity or direction, or enjoyment: wage slaves. They suggested that the lack of a fundamental plan leads to slapdash action which leads to burnout.
Others suggested that we don’t need to necessarily work less but do need to make room in our lives for self-care and passion, or the things that recharge us and enable us to reconnect with ourselves. Similarly, another person argued that burnout happens when we spend more time doing things we don’t like versus things we value.
Studies validate many of those replies.
For example, our personal interest in an activity does indeed improve our performance and delay burnout. And finding equilibrium is important too: Robert Glazer, who extensively researched burnout for his book Elevate, told me, “Alleviating burnout doesn’t mean scaling back our workload; it’s more about reallocating our energy.”
Lack of control, work-life imbalance, and unclear or extreme work expectations are named among the causes of burnout by the Mayo Clinic and Jennifer Moss, author of The Burnout Epidemic.
Signs of Burnout
Recognizing the signs of burnout is crucial in learning how to avoid burnout. Burnout manifests in several ways:
- Physical Symptoms: Chronic fatigue, headaches, and gastrointestinal issues can all be indicators.
- Emotional Symptoms: Irritability, loss of motivation, and a sense of helplessness are common.
- Mental Symptoms: Cynicism, a sense of ineffectiveness, and an overall feeling of being overwhelmed.
Understanding these symptoms is the first step in regaining control and finding ways to prevent burnout. Burnout can be balanced by effectively—and realistically—managing our time.
And when it comes to time management, there’s no better method than timeboxing.
The Role of Timeboxing
There’s a time management technique that helps combat burnout by reestablishing those lost boundaries: timeboxing. It involves allocating fixed time periods to specific tasks, ensuring you don’t spend more time than intended on any activity. This helps you regain control over your schedule and maintain balance.
Find Balance with Timeboxing
Timeboxing is an effective method for how to prevent burnout because it helps you get clear on how you want to spend your time.
The key to timeboxing, and to fighting off burnout, is to get really clear on how you want to spend your time.
What do you need to make time for in order to become the person you want to be?
To answer that question, start by identifying your top values in life.
Your values are attributes of the person you want to be. They are things that can’t be taken away from you.
Employment security, material possessions, and community are not values. Self-reliance, tolerance, and determination are.
When we define values as attributes of the people we want to be, we can more clearly see our next steps and the actions we can take to move forward.
It helps to categorize your values into three life domains: yourself, your relationships, and your work (which can also include community service and side projects).
Once you’ve identified your values, build them into a calendar so that you’re only spending time on exactly what you want: the actions that will bring you closer to your desired version of yourself.
21 Tips for How to Avoid Burnout
1. Identify Your Values
Define the attributes of the person you want to be. Aligning your time with your values ensures you stay focused on what truly matters and helps prevent burnout by providing a sense of purpose and direction.
2. Build a Timeboxing Schedule
Plan your day in advance by allocating specific time slots for your tasks. Timeboxing helps you manage your time effectively, ensuring you balance work and personal activities to prevent overworking and burnout.
3. Reframe Your Tasks
Find ways to make your tasks enjoyable by incorporating elements of fun and novelty. This can help you stay motivated and reduce the emotional strain that leads to burnout.
4. Manage Internal Triggers
Recognize and address the internal triggers that lead to distraction and stress. By understanding and managing these triggers, you can reduce their impact on your mental health.
5. Hack Back External Triggers
Minimize external distractions by turning off non-essential notifications and using tools like website blockers. Reducing interruptions helps you maintain a steady workflow and reduces stress.
6. Use the 10-Minute Rule
When you feel the urge to give in to a distraction, wait 10 minutes. This delay can help you build resilience against distractions and reduce the stress associated with constantly shifting focus.
7. Plan for Traction
Schedule time for activities that align with your values and long-term goals. Ensuring your time is spent on meaningful activities can help prevent the sense of futility that leads to burnout.
8. Create Pacts
Use effort pacts, price pacts, and identity pacts to stay committed to your goals. These agreements can help you stay on track and reduce the mental load of making constant decisions, which can contribute to burnout.
9. Set Boundaries
Communicate your availability to others and set clear boundaries for work and personal time. This helps manage expectations and prevents work from encroaching on your personal life.
10. Schedule Regular Breaks
Incorporate breaks into your timeboxing schedule. Regular breaks help you recharge, reducing fatigue and preventing burnout.
11. Practice Mindfulness
Engage in mindfulness practices like meditation to manage internal triggers. Mindfulness helps you stay present and reduces stress, which is crucial for preventing burnout.
12. Reflect and Improve
Regularly review your timeboxing schedule and make adjustments as needed. Reflecting on your progress helps you identify stress points and make necessary changes to avoid burnout.
13. Prioritize Important Tasks
Focus on high-priority tasks that align with your values and help you keep up with the schedule. Prioritizing important work ensures you spend your time on what matters most, reducing the likelihood of feeling overwhelmed.
14. Delegate Responsibilities
Delegate tasks that others can handle. Sharing the workload helps prevent you from becoming overburdened and burning out.
15. Set Realistic Goals
Break tasks into manageable steps and set achievable goals. Realistic goals help you stay motivated and prevent feelings of overwhelm, which can mitigate burnout.
16. Create a Distraction-Free Workspace
Organize your physical and digital workspace to minimize distractions. A clean and organized environment helps you stay focused and reduces stress.
17. Use Technology Wisely
Leverage productivity tools and apps to manage your tasks and reduce distractions. Using technology effectively can help you stay organized and reduce the mental load.
18. Build Healthy Habits
Establish routines that support your well-being, such as regular exercise, healthy eating, and adequate sleep. Healthy habits contribute to overall productivity and help prevent burnout.
19. Celebrate Small Wins
Acknowledge and celebrate your achievements, no matter how small. Celebrating successes reinforces positive behaviors and provides a sense of accomplishment, which can help prevent burnout.
20. Stay Flexible
Be adaptable and willing to adjust your plans as needed. When unexpected changes arise, incorporate flexibility into your timeboxing schedule to manage them without becoming stressed or overwhelmed. This ensures you can handle life’s unpredictability while maintaining focus on your priorities.
21. Stay Connected
Maintain relationships with friends, family, and colleagues. Staying connected provides emotional support and helps you manage stress, contributing to overall well-being and preventing burnout.
Frequently Asked Questions About How to Prevent Burnout
1. How does timeboxing help avoid burnout?
Timeboxing helps you allocate specific time slots for different activities, ensuring a balanced schedule that includes both work and personal tasks. This structure prevents overworking and helps you stay focused on your priorities, which is crucial for avoiding burnout.
2. How can understanding internal triggers help avoid burnout?
Recognizing and addressing internal triggers, such as stress or anxiety, is crucial for preventing burnout. By understanding what causes these triggers, you can take proactive steps to manage them, reducing their impact on your mental health.
3. How can celebrating small wins help avoid burnout?
Celebrating small wins reinforces positive behaviors and maintains motivation. This practice provides a sense of accomplishment and progress, helping combat feelings of overwhelm and stress, which are key factors in preventing burnout.
4. How does setting boundaries help prevent burnout?
Setting clear boundaries for work and personal time helps manage expectations and prevents work from encroaching on your personal life. This balance is essential for reducing stress and preventing burnout.
5. How can healthy habits contribute to preventing burnout?
Establishing routines that support your well-being, such as regular exercise, healthy eating, and adequate sleep, contributes to overall productivity and helps prevent burnout by keeping your body and mind in optimal condition.
Burnout has become a significant challenge, especially in the wake of the COVID-19 pandemic. However, you can learn how to avoid burnout by adopting effective strategies. By managing internal triggers, setting clear boundaries, and practicing mindfulness, you can maintain a healthy work-life balance. Aligning your actions with your values ensures you focus on what truly matters. By taking proactive steps and making mindful adjustments, you can make the most of your time and your life. And when we find that control, we block burnout.
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