How to prevent burnout or pivot when it’s too late.
I have been plugging away at work, head down, all systems go pretty solidly since the beginning of the year. At this writing, that’s three full months. OK, that doesn’t sound very impressive when you say it out loud (or write it down), but, trust me, I’ve been busy.
To be honest, I even rolled into the year slowly and intentionally spending time reflecting then planning for this next year. It may look deceiving, but that’s all work of some kind. I believe it was Stephen King who when asked what he was doing as he was looking out the window, replied “writing”.
You see, I had a plan.
Here’s the problem, when I created my initial plan at the beginning of the year, I was feeling rested and motivated and ready to move forward.
I chose my guiding word of the year ~ Stretch ~ to remind me to stretch myself in personal and professional endeavors as well as to physically stretch my body. Check, check and check. Yep, I’ve been stretching.
Here’s the problem…I’m doing a lot of stretching. Things that stretch:
Rubber band
Gooey, melty cheese
Bubble gum
Elastic waist band
Here’s what comes up for me when I review that short list.
Stretching too much eventually leads to breaking. Or in the example of the elastic waist band, painfully cutting into my mid-section causing discomfort.
What a great metaphor and probably a good indication to back off.
I’m reminded of the importance of intentionally scheduling downtime before breaking.
I know I’m not alone as I hear others feeling the need for a pivot or change of some kind. Here’s my theory. Many of us start the year, logically knowing it’s a marathon and not a sprint. However, we start seeing momentum and get sucked into the vortex of doing more which can lead to burnout. Or, we realize it’s the beginning of the second quarter and we’re not quite where we’d hoped to be.
I think we can all agree it’s better to take a break before burnout sets in. Here are some ideas that have worked for me and my clients.
Tips to avoid burnout
Regularly scheduled breaks/vacations/time away ~ before you need it. The timing here is very personal. Find your flow and schedule your time away before you need it.
Redistribute your energy. Focus some attention on other areas of your life. If you’re working too much, spend more time with hobbies, self-care, loved ones, etc.
Say ‘No’. You heard me…stop taking more on. If you’re having a hard time saying ‘No’, try ‘not now’.
Too late – signs you’re already burnt out. You find yourself doing any one or a combination of:
Mind-numbing distractions:
binge-watching TV especially if it’s reruns
endless scrolling, doubly bad because often when we’re burnt out, we tend to doom scroll and notice how much happier, smarter, better, everyone else is by comparison.
mindless eating
Staying up too late
Not exercising
Neglecting relationships
Easily distracted
Willing to do just about anything other than the project at hand.
You get the point.
How to get back on track
I’m more of a dip my toe into the water rather than jumping all in. For me this means I’m slow to get back on track, but I have some tried and true tips that work for me.
Putter around doing mindless tasks that accomplish something without taxing my mind.
File pile of paper
Sort mail
Read project-related articles
Listen to project-related or motivating podcasts
Organize small areas that have been neglected. This is super easy in the spring as the garden needs lots of attention.
Review my journal looking for successes and accomplishments.
Listen to energizing music.
Review my brain dump to see what looks exciting and decide what’s next.
Schedule time in my calendar accordingly.
If you find you’re really struggling to get back on track, here’s a little exercise that I find helps clients:
Brainstorm what you think you need to get back on track. Remember there’s no editing in the brainstorming process. This could be anything ~ hiring help of some sort, getting a new computer, taking a class, etc. I encourage you to make a list of at least 10 things.
Pick one of the items above and do it. Before you say, ‘but I can’t because…’, I’m going to stop you right there. Yes, I agree, there are probably things you can’t do, but focus on what you ‘CAN’ do. Get creative.
And if you’re really stuck and need help getting back on track, I’ve got your back. Reach out to me here and let’s see if working together is a good fit for you.
How about you? Are you sensing a need for a pivot? Let me know how you avoid burnout and/or how you get back on track in the comments below or by reaching out here.