The main thing about burnout is that it can happen even in a job that you love and enjoy. Regular overwork and misallocation of resources reduce your speed and creativity. But sometimes you don’t have time for rest, and in this case, these tips will help you.
Prioritize According to the Eisenhower Matrix
Usually we feel overwhelmed when there are a lot of tasks and it is not clear what to grasp at first.
To get rid of the state of “I am constantly working, but still don’t have time”, try to break down all the tasks and activities into 4 categories according to the Eisenhower matrix:
- Important and urgent (get it done right away).
- Important and non-urgent (planning).
- Non-important and urgent (delegate).
- Non-important and non-urgent. (think if it is even necessary?)
This method helps to clearly see the priorities, and hence the order of tasks: do the important and not waste time on the unnecessary.
The second step, which will help relieve your head and reduce anxiety, is simply writing out all the tasks on paper or in electronic format. Schedulers, to-do lists, calendars, and diaries free up your “working memory”, which means it will be easier for you to focus on tasks.
Take an Example From Athletes
Admire the athletes who top those betting on Bet22? They achieve these results not only through training but also through rest. A period of intense training is always followed by a period of recovery and energy replenishment. This rule of thumb.
Usually we plan tasks, but we forget, or don’t even consider it necessary to plan rest. Try to schedule “islands” of time during the work day that you spend only on things that fill you up with energy or relax you.
Changing activities allows you to engage different channels of perception and unload the entire system.
If you’ve been working with numbers or spreadsheets for a long time, switch to creative activities or communication.
Make a list of things that energize you with positive emotions: maybe a walk or a cup of your favorite tea, or a new track by your favorite artist? Each day choose some “bonus” and reward yourself for the tasks you accomplish.
Put Your Colleagues on Pause
It’s common for office workers to be interrupted more than 50 times a day. So if it’s important for you to focus, warn your colleagues that you can’t be disturbed. And block notifications for a while. Don’t rely on willpower – notifications work magic on our brain and literally paralyze the prefrontal cortex, which is responsible for concentration.
Instead:
- Put a “do not disturb” status on chats, turn off notifications of websites, mail and messengers for a while.
- Set an hour of silence (or more), and warn colleagues that you can’t be distracted by other tasks during those hours.
- Make a 20-minute rule. Set a timer and work on only one task during that time. After the timer rings, you can respond to messages.
Learn to Say No
Often we agree to take on extra optional tasks because we’re afraid of being seen as responsive and rude. Or we just don’t know how to say no.
At the time of a large load try to refuse. It is important to refuse correctly and reasonably, so as not to look impudent, disrespectful or just lazy.
If you are afraid to say no, try using these formulas:
- “I’d like to help, but right now I’m totally focused on (your task). I’ll free up (time) and then I can try.”
- “Right now I’m busy with (your task). It will take me (time), after I’m free, let’s discuss how I can help.”
- “I understand that you have an important task, but I have a very high workload right now because of (your task). If I take on more of this case, I’ll blow the deadlines there and there.”
- “I’d like to help, but I realize I can’t do it qualitatively right now because I only have (time) free time. Email me (time) and I’ll help.”
Put Your Brain Into Passive Mode
If it’s been a busy week and the next one is planned to be even scarier, give yourself an informational detox this weekend. Don’t read chats, don’t check email, don’t watch the news, and turn off your phone and notifications.
For the brain to move from the active phase of information consumption to the phase of its deep processing, you can switch to the “right routine”:
- Take a walk in the park or go to the countryside – the contemplation of nature and scenery significantly reduces stress levels. The Japanese have a whole philosophy for walking in the woods.
- Take up sports, but not for the sake of records, but for pleasure. Swim in the pool, go for a jog, or do yoga.
- If you enjoy household chores, it’s great. A good cleaning will lift your spirits and give you a sense of order in your head.
- Switch to creativity: drawing, music, crafts, or do your favorite things that fill you up.
When you let go of your thoughts and stop poring over tasks in your head, your brain will finally be able to digest and systematize the information it has previously received. It’s when we are in such “mental wanderings,” busy with simple tasks, that creative ideas and out-of-the-box solutions come to our minds.
Most Important Advice
Get enough sleep. Scientists agree that it is necessary to sleep at least six hours. The amount and quality of sleep directly affects our efficiency. While we sleep, our brain and memory are moving all the information obtained during the day.
If we don’t get enough sleep, burnout is unavoidable. An unrested body reduces attention, memory, concentration, reaction, and productivity.
If you have difficulty falling asleep because undone tasks are swarming in your head, try the following technique:
- Write out all the tasks in notes.
- Focus for a couple of minutes on what pleasant and good things happened during the day.
- Close your eyes, praise yourself, and relax completely.
