How Not To Burn Out At Work And Have Time To Live: 10 Tips

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How Not To Burn Out At Work And Have Time To Live: 10 Tips
How Not To Burn Out At Work And Have Time To Live: 10 Tips

Video: How Not To Burn Out At Work And Have Time To Live: 10 Tips

Video: Burnout Is Now A Legitimate Diagnosis: Here Are The Symptoms And How To Treat It | TODAY 2022, November
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Alexandra Savina

Universal rules for how to build your work scheduleto have time and energy for personal affairs, no. Everyone puts their meaning in the concept of work-life balance. Entrepreneurs, office workers, and freelancers working from home, however, face this problem alike. We've put together a few general guidelines to help you build the right regimen.

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Draw a border

The first and most obvious tip: talking about the balance between professional and personal life is impossible if you yourself do not know where one ends and the second begins. You can literally draw the line - with the help of rituals. Julianne Miles, co-founder of the consulting company Women Returners, for example, advises that when you come home, immediately change from work clothes. If you work from home, it is better to allocate a special area for business - when you move from your desk to your favorite sofa, you will immediately understand that it is time to rest. Find something that helps you switch from one mode to another. This could be a book you read on the subway, a short walk around the house with your dog when you are not thinking about business, or the habit of getting into your car for a minute pause, mentally saying that the work day is over.

Almost everyone has situations when they need to take work home - but in this case, you can draw boundaries. Choose a time when you will not be doing business (weekends, a few hours before bed - as long as you can) and try to stick to a clear schedule. It won't be easy at first, but a steady regime and rules will help.

Prioritize

So that work does not interfere with your personal life and vice versa, the first step is to determine what matters to you. Be honest with yourself: everyone has different goals and priorities, so don't be guided by the expectations of your parents or those around you. Try to build your schedule in accordance with what is important to you: the ability to pick up your children from school on your own or receive additional education in the evening, go to the doctor's office in the afternoon or go to the pool in the morning. Employers are often ready to make concessions to employees, the main thing is not to be afraid of an honest and open conversation.

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Learn to refuse

Only you know the limit of your capabilities, and if something is beyond your power, it is better to say it directly. Don't be afraid to tell your boss if you are not keeping up with the flow of tasks: it always affects productivity in the end, and it is better if the situation can be prevented.

It will be easier to distinguish between work and personal life if you learn to say "no" to additional tasks for which you do not have the energy and time. Coach Melanie Allen advises not to immediately agree to requests to do something beyond the norm, but to take a short pause and think: “Tell me that you will answer a little later, and use this time to decide whether to agree or not. If you want to say yes, that's okay. But if you want to refuse, say no and stand your ground."

Stop checking messages

Smartphones allow us to be in touch 24/7 - and if in the case of friends and family it pleases, in the case of work it only interferes: we continue to solve business problems, even after leaving the office. E-mail and instant messengers can be inconvenient: checking correspondence with friends, we willy-nilly read other messages. Unlike other forms of communication, such as a traditional phone call, there are no clear boundaries here - a work email can arrive at either seven in the morning or at one in the morning. Therefore, you must set these boundaries for yourself.

For example, you can turn off notifications in mail or messenger, or turn on night mode on your smartphone after a certain hour.On weekends, you can set up an auto-reply so that the interlocutors know when to expect news from you: people do not always need to get information urgently, many people just need to know that you have received a message and will contact them later. Of course, there are exceptions and urgent situations when it is impossible not to answer, but they should not turn into a rule - otherwise you yourself will not notice how you burn out.

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Try to work more productively, not longer

The days when unions fought to reduce working hours are long gone. Now we are seeing the opposite trend: regular overwork is becoming the norm, and many take work on weekends for granted - although scientists believe that it is harmful to health. We often think that if we sit a little longer, we will definitely have time for everything - but this is self-deception: the longer we work, the more our productivity drops. In addition, having finished one thing, you can always take on the next - and so on ad infinitum.

The rude phrase "You need to work not eight hours, but with your head" fits here perfectly well: in order not to get bogged down in routine and deeds, you need to be able to prioritize (not all tasks are equally important - although we often think so) and highlight a strictly defined time to complete each of the tasks. Here, the advice not to be scattered about trifles comes in handy: do not try to do several things at the same time and do not be distracted by e-mail and instant messengers - you will be surprised how much time it takes to check messages every ten minutes.

Don't push yourself

We have already talked about how perfectionism harms self-development. Over the years, we have more and more additional tasks and responsibilities, and it is more and more difficult to do them perfectly - and is it really necessary? It is helpful to let go of the situation sometimes and be prepared to sacrifice something. If you don't have the energy to cook a complicated dinner after work, do not beat yourself up that you have to limit yourself to pizza: this way you will save yourself from burnout. Both in work and in personal affairs, you do not need to strive to do everything flawlessly - it is enough to try to perform your duties well.

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Think about a different schedule

In the modern world, in order to be a good employee, you do not always need to be in the office from nine to six: many issues can be resolved by work mail, and instead of a meeting, you can have a Skype call. It is believed that in the office it is easier to control what the employee is doing, but for many, working from home, without noisy colleagues, helps them concentrate better and ultimately work more efficiently. So if this is your option, do not be afraid to talk to your employer about it: if you can easily finish the job from home after you put your children to bed, there is no point in striving to complete it by six in the evening. At the same time, if you choose a flexible schedule or work from home, set restrictions (see the first paragraph) - otherwise there is a risk that you will work in the same mode or even more, because you will not be able to disconnect from the process in time.

When choosing a company, pay attention to what kind of work schedule is adopted here: if everyone stays in the office until 11 pm and is used to going to work on weekends, you are unlikely to be able to come home at seven.

Delegate tasks

Often we tend to do as much as possible on our own because we think we can better control the process - but this is not the most productive approach. First of all, concentrate on what only you can do, and try to delegate some of it to others - be it small tasks that will allow you to finish work earlier, or chores for which you do not have enough energy. Stuart Friedman, professor of management at the Wharton School of Business at the University of Pennsylvania, advises you to negotiate the division of responsibilities with key players in different areas of your life - colleagues, partners, loved ones.Situations like these can help others to learn new things, and you can take some of the stress out of you so you can do other things.

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Be more attentive to yourself

Only you know how much energy you are actually putting into business - so listen to the sensations and work at a pace that is comfortable for you (yes, in any work there are emergencies, but they should not become the norm). The British non-profit organization Mental Health Foundation advises paying attention to how fatigue from work accumulates: for several weeks, track how much time you spend on business - not only in the office, but also thinking about upcoming projects or, for example, answering calls and letters during the hours outside the office. This is all part of the job (although we are used to not paying attention to it), due to which fatigue also builds up. If you are aware of the magnitude of the calamity, it will be easier for you to control your condition.

Start small changes

Don't expect to be able to change your lifestyle instantly: change requires willpower, and the more ambitious you set for yourself, the more likely you are to give up. If you want to start leaving the office on time, don't expect to be able to do so five days a week straight away. Start gradually: try to leave early one day a week, such as Friday, and then try to do it more often.

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