Have you ever got to work on a Monday, only to think about all the things you have to do for the week? Even worse, you might be thinking about all you have to do for the day and it’s only Monday! Trust me, I get it, because I’ve been there more times than I care to count. I’ve been in the workforce for over 20 years so I’ve had my share of Monday blues. It wasn’t until I started focusing on positive ways that I could get through, not just Mondays, but my entire work week without experiencing burnout in the process. This is exactly what today’s post is about. I’m going to share with you several Ways to Overcome 9-5 Burnout.
1. Disconnect From Your Devices
For many of us, the first thing we do after waking up, is check our cell phone which is usually very close to our bed. Between social media, email, and countless websites that may have our attention, it’s no wonder why so many people reach for this ubiquitous gadget. One thing I’ve found helpful for me in the morning is to not touch my phone before 9 AM each day. I like to give myself time to actually treat myself to some much needed mental and physical self-care. I do this before letting the likes of electronic devices claim my morning. Doing this has helped me think more clearly, be more patient, and prepare more efficiently for the day ahead.
2. Keep To-Do List to A Minimum
I know what it feels like to have twenty plus items on my to-do list, only to realize at the end of the day, about four of them got done. Seeing this many items at the beginning of the day can make progress feel like an eternity away. In some cases, it can cause overwhelm to creep in before your day even gets started. At most, try to have no more than 3-4 items you must get done for the day. I like to call these my MVPs (Most Valuable Priorities). How do I determine which items are my MVPs? I look at my workload for the following week on Fridays. During this time, I’m able to focus on what needs to be done versus what can wait. This also helps cut the Monday blues that so many others seem to get. They usually get to work, and that is when they review the tasks ahead of them and their Monday already feels rocky. Why not better manage your time and duties by preparing ahead of time during the previous week, for the following week?
3. Have A Morning Self-Care Routine Before Getting Started
I have a morning routine that takes exactly 2 hours and 7 minutes before I give the world my time and energy. Prayer, devotion, personal development reading, journaling, bible study, and exercise are part of my morning routine. Starting my day off with these things helps get me together before I pour my mental and physical energy into others. After all, how much good can I be to others if I’m not taking care of me first? Your routine doesn’t have to be as extensive as mine, but I recommend you choose at least 3 ways that you can show your body (and mind) some self-care love before the world, and your job, gets your attention. This practice is one of my most productive steps in these 10 Ways to Overcome 9-5 Burnout.
4. Go to Sleep Before 10 PM
This is something that used to be a huge challenge for me. Before I mastered the importance of writing out my weekly MVPs, my mind would be thinking of a million things, when it should have been turning off in preparation of a good night’s sleep. The same way that I unplug from electronic devices in the morning, I also do it at night as well. I disconnect from my devices about an hour before going to bed. This helps me prepare my mind and body to actually go to sleep.
5. Journal
This is one of my personal favorites! I’m a blogger so it’s no secret that I enjoy writing, and always have, even as a kid. Journaling helps me with reflection, improving my writing, and even improving my vocabulary. This may not be something that you enjoy doing, but, you don’t have to make it complicated at all. I suggest you start out small. You can take 5-10 minutes each night to reflect on your day. One of the best ways we can learn past lessons is by reflecting on them. You may decide to take a different approach and instead of reflecting on your day, you might want to do what many call a brain dump. This is when you get out a piece of paper, set your timer for 5-7 minutes, and write down all the thoughts and to-do’s that are taking up space in your head. If you’ve never tried this practice, it’s extremely helpful.
6. Ask For Help
This is much easier said than done. Word to the wise, if you want to overcome your burnout, learning the power of delegation and asking for help will give you some relief. That’s not to say you aren’t capable of getting certain things done, it’s saying that you understand the power of leverage. I get it, it’s much easier to get something done on your own than it is to ask someone else for help, especially if you have to wait on them to do it. Allowing others the opportunity to help you, will free up your mental space and time to focus on your MVPs.
7. Exercise Regularly
Depending on your work schedule, figure out a time that you can get at least 30 minutes of exercise for three days/week. It’s easier for me to work out in the mornings, before I get my day started. Trying to exercise after work, is much harder for me because of my schedule and business responsibilities once I’m done working the 9-5. Plus, working out in the morning increases my energy throughout the day, and it helps with my productivity, allowing me to get more things done. The key here is to develop a regular routine of exercising, which will generally make you healthier in more ways than one.
8. Protect Your Peace
YES! Peace is essential, and in my case, is non-negotiable. If you have a stressful or demanding job, this is even more essential for you. Developing that morning routine I talked about earlier can help create a peaceful environment for you. Even if it’s stealing five minutes for yourself and going somewhere quiet while you’re at work, every little bit will help your body and mind. I’ve seen many people work through their lunch, or refuse to take breaks and this is a big no-no. Heck, I’ve even done it myself a time or two, or even three, but who’s counting? There is a reason for the breaks and lunches, and it’s not only to eat. You always need to unplug, no matter how demanding your job is. Remember, you’re in control of the peaceful situations you create for yourself so make it a necessity. This is another practice that is critical in these Ways to Overcome 9-5 Burnout.
9. Meditate
This is another one of those things you can do for five minutes per day that is a positive practice in these Ways to Overcome 9-5 Burnout. The key here, is making it a priority to get it done. You don’t have to make this a thirty-minute session, unless you choose to. Only you know the amount of time you need and are willing to plan for. This is a time for you to practice controlled breathing, focus your thoughts, and center yourself to experience that inner peace. You’d be surprised with the difference that five minutes per day of meditating will help with your productivity.
10. Set Boundaries
You cannot be everything to everybody. Setting boundaries sets the basic guidelines for how you’ll allow people to treat you. If you don’t set boundaries for others, they will abuse your time, your talents, and your space (both mentally and physically). Remember, “No!” is a complete sentence. You have every right to say no to something or someone if saying so will benefit you in one way or another. Remember, if it costs you your peace, it’s too expensive.
Experiencing the 9-5 burnout is real, and if you don’t get a handle on it, trust and believe it will get a handle on you, and I don’t want that for you. The steps in this post are all steps that I still do on a regular basis and I’ve noticed so many positive changes because of them. You may already be doing some of them too, but if you’re not, I would recommend you choosing at least 3-5 that you can put in place right away. I don’t want you experiencing burnout nor overwhelm when trying to decide which ones to do. Keep it simple, and determine which ones will give you the most positive impact in your daily routine and in your quest with these 10 Ways to Overcome 9-5 Burnout.
Do you ever experience burnout on your job? If so, how do you deal with it? Share in the comments below!
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