How to Avoid Summer Burnout At Work
Christine Chen | My Soul
Think you’re working too hard already? When the heat is on outside, your internal fire, already burning with hard work and stress, needs special attention so you don’t combust.
Here’s a 5-step plan to support health and avoid burnout, without reducing productivity.
Step 1 — Get Productive, Earlier
Take advantage of summer’s early light to wake up earlier, naturally. Get to work earlier, and you’ll encounter fewer interruptions while getting through the to-do list. I make a to-do list the night before, which, according to one survey by the American Psychological Association, makes us more productive right out of the gate. At the end of the day, you won’t have steam coming out of your ears, wondering why you’re still working.
Step 2 — Get Out and Get Active
Get a jumpstart on your work early, and you’ll be more likely to leave on time. Forbes recommends professionals create a rich non-professional life to combat the feeling of job burnout, while the Mayo Clinic recommends regular exercise as a prime way to mediate burnout. Make plans to wrap work on time or early at least one day a week to get out for a post-work bike ride, social event or happy hour yoga class.
Step 3 — Eat Lightly and Slowly, Earlier
Exercising earlier means you eat dinner earlier, which gives your body time to digest and rest, which helps maintain your energy and keep your weight in check, naturally. A study published in the International Journey of Obesity showed people who ate lighter and earlier at dinner lost 25 percent more weight. Your brain also takes 20 minutes to register that you’re full, so take your time to chew, enjoy, and fuel up your body for efficiency. Work dinners often challenge these healthier habits, so do your best to order on the light side.
Step 4 — Get Rested
With your tummy settled, your body is better positioned to wind down for adequate sleep, which is critical for mental clarity and productivity. It also supports waking up earlier (Step 1).
Step 5 — Get A Grip on Cocktails
Summer happy hours with co-workers are often needed to create and fortify positive relationships, which is another way to manage burnout, according to the Centers for Disease Control. However, alcohol can dehydrate, create fatigue and decrease your productivity. Go, have one drink (or just club soda), and enjoy the conversation more, instead.
Implement these five steps to create plenty of time and energy to enjoy weekends — and summer in general. You’ll avoid burnout and shine brightly at work, instead.