Your Health Comes First
Tips to help you prioritize your mental and physical health
I asked myself this question the other day:
How do I avoid burnout?
After reflecting on my career, I realized my answer is not so simple. After all, this is a complex problem and it requires comprehensive solutions.
I want to share several actionable steps you can take to recover from and prevent burnout. I will break down these steps into three parts. With some effort on your end and the support of others, you can rise from burnout. And learn how to sidestep it.
👉 This is a three-part series about how to conquer burnout:
Part 1: Your Health Comes First
Part 2: There’s a Better Way
Part 3: You’re Not Alone
Take a break
Staring at a screen for hours every day is bad for your health. Unfortunately, many jobs today involve significant time in front of a computer. You might be unable to change that, but you can take breaks throughout the day.
When I say break, I don’t mean going to the bathroom or refilling your water bottle. I’m talking about taking a 10-15 minute break from work and your computer.
Breaks during the workday have several benefits:
Give your eyes a rest from screens
Get your body moving
Help you reflect on your day
Stimulate ideas and solutions
I can’t tell you how many times I’ve been stuck on a problem and solved it after taking a break.
Use your paid time off
You know what’s better than a 15-minute break? A week off from work.
One of the most effective ways to avoid burnout is to use your vacation time. You don’t even need to travel or do anything special.
Unlimited paid time off is my favorite company benefit. And I’m a big fan of staycations. I always look forward to time away from work. I know I’ll come back rested and recharged.
Extended time off from work can help you recoup from burnout. And by spending time away from work, you can identify what triggered the burnout.
Touch grass
If you work from home like me, it can be challenging to get outside. But it’s so important to do so.
Get natural sunlight
Breathe in fresh air
Be mindful of your surroundings
There’s more to life than your job. If you remember this every day, you can evade burnout.
Exercise regularly
Exercise isn’t only good for your body. It also boosts your mental health. And since burnout impacts your mind and body, you can counteract it by getting in your steps.
Go for a run. Take a walk. Ride your Peloton. Get to the gym.
Exercise looks different to each person (and that’s okay). For some, it’s a 2-hour workout at the gym. For others, it’s a 30-minute walk. What matters most is that you’re making an effort to be active.
Make exercise a priority in your life. Your mind and body will reward you.
Go to bed
Scientists have studied sleep for years and they are still discovering its benefits. Sleep is priceless when it comes to your mental health and cognition.
If your sleep habits resemble a 20-year-old college student, it’s time to change them.
Get 7-9 hours of quality sleep every night
Say no to late nights
Say yes to a 20-minute nap during the day
Burnout often results in physical and mental exhaustion. And when you’re tired, your mind and body need to rest.
When I get quality sleep, I feel:
Less anxious and stressed out
Happier and more positive
More focused and productive
If you want to recover from burnout, step away from work. Prioritize your physical and mental health. The steps I shared can also be used to avoid burnout.
Thanks for reading this week. See you next week. 👋