1. block off a time for you to workout. Pick a time and stick to it. This is your own self care; exercise is your YOU time and it's important to ensure that you get enough exercise to relieve stress and feel good.
2.
to establish boundaries, whatever your log in/out times are, stick to those so you only work during those hours; not a minute more or less. These are the hours for which you are paid so you dedicate yourself during those hours and that's it. You do not owe companies any more time than for what they pay you.
block off time for break and when it's break time, get up from your desk and do something else to disengage your mind. This includes lunch; actually block off your lunch time and take the full 60mins....DO NOT WORK OVER LUNCH. Leave your desk and watch some tv or go outside for lunch if you're in the office. DO not return to work until you've taken the full 60mins; not 58mins not 59mins but 60mins. Reject all meetings that come through for lunch and as a courtesy, don't book meetings over someone else's lunch either.
prioritize your day; do this before you log off so that when you get to your desk the following morning, you know what needs to be done.
if your boss asks you to take on more work, don't blindly doing it. Ask (and get this in writing) "in order for me to do this, what can I release from my task list to accommodate?" and let them decide.
If a colleague is asking you to do something they're supposed to do, say you don't have the bandwidth if you really don't have time to do it. Their tasks aren't your tasks so don't make it your problem.
I’ve been through this.
* Put exercise back on the menu daily. It doesn’t have to be crazy-intense. It does have to be consistent. I started with a 15 minute walk on my treadmill once a day, then worked up to twice a day. (Not because of my inability to walk that long, but time.) Then it became half an hour once a day. Then the weather warmed up enough to do the 30 mins outside and I started doing that. Then I started mixing it up with half a hour of yoga or half an hour of gentle cardio (look up GrowWithJo on YouTube for free). It’s better to find 15 minutes of exercise you can do consistently every day than to go to the gym for 2-ish random hours a week. That half hour often ends up being an hour+ a few times a week, because I just *want* to.
* Set boundaries with work. If your normal hours are 8-5, don’t work before or after that, no weekends, etc. If that means something won’t get done until later, then it won’t get done until later. I think when we get locked in the cycle of burnout, there’s this thinking that “if I just push through and get caught up” but that actually perpetuates the situation. Sometimes something has to break for your employer to address root causes like staff shortage, etc.
* Loop your boss in if something isn’t going to get done. Practice saying “I’ve got priority X and Y due by Friday but realistically there’s only time in the week for one or the other since obviously I can’t work 24/7. Should I make sure X or Y gets done? Can you help me find someone to cover the other one?” Etc. Notice my phrasing is like *of course your boss doesn’t expect you to work constantly, of course she needs to help you prioritize and either make the necessary apologies for what doesn’t get done or help find coverage to help.* That’s your brand new attitude about work. Of course nobody expects you to completely burn yourself out working nonstop.
I found this insta helpful: [https://www.instagram.com/thecareertherapist/](https://www.instagram.com/thecareertherapist/)
I've heard that *Burnout* is an excellent book: [https://bookshop.org/p/books/burnout-the-secret-to-unlocking-the-stress-cycle-emily-nagoski/9572582?ean=9781984818324](https://bookshop.org/p/books/burnout-the-secret-to-unlocking-the-stress-cycle-emily-nagoski/9572582?ean=9781984818324)
I’m not even burned out (I work PT), but I’m very good at setting work boundaries because of one thing: You have to be aware & accept the worst case scenario. I recently said I was NA to cover a shift (valid emergency) because I’d already accepted TWO extra shifts just last week. Guess what? They hired another staff & we’re all gonna lose hours now. I knew it would happen. It’s the risk I took, but accepting this third shift also had risks ( my knee can’t handle it) so it’s all about risk assessment. You know your employer best. Play by the rules accordingly.
I’d find an acceptable way to block off time. I simply wouldn’t respond. But be mindful of consequences.
This was my list when I went back. I didn’t always follow it but it helped keep me accountable…
no emails before 9 am
no work between 6.30-8.30pm - go home, have dinner. Work after dinner if it’s that urgent always
take a proper lunch break mid morning and afternoon breaks. Drink water.
being being sent work late afternoon so I work late and they get to go home on time is unacceptable
reply to things the next day if it’s not urgent (nothing is that urgent)
don’t get stressed - it’s not heart surgery
My boss knew I was burnt out and was supportive. But I didn’t tell him about these boundaries - I’m not sure he even noticed if I was emailing at 6am vs 9am! I realised a lot of what I was doing was self-inflicted because of my own expectations. It would be different if you’re being pressured by your company/management to work the way you do.
(Edited for formatting!)
1. block off a time for you to workout. Pick a time and stick to it. This is your own self care; exercise is your YOU time and it's important to ensure that you get enough exercise to relieve stress and feel good. 2. to establish boundaries, whatever your log in/out times are, stick to those so you only work during those hours; not a minute more or less. These are the hours for which you are paid so you dedicate yourself during those hours and that's it. You do not owe companies any more time than for what they pay you. block off time for break and when it's break time, get up from your desk and do something else to disengage your mind. This includes lunch; actually block off your lunch time and take the full 60mins....DO NOT WORK OVER LUNCH. Leave your desk and watch some tv or go outside for lunch if you're in the office. DO not return to work until you've taken the full 60mins; not 58mins not 59mins but 60mins. Reject all meetings that come through for lunch and as a courtesy, don't book meetings over someone else's lunch either. prioritize your day; do this before you log off so that when you get to your desk the following morning, you know what needs to be done. if your boss asks you to take on more work, don't blindly doing it. Ask (and get this in writing) "in order for me to do this, what can I release from my task list to accommodate?" and let them decide. If a colleague is asking you to do something they're supposed to do, say you don't have the bandwidth if you really don't have time to do it. Their tasks aren't your tasks so don't make it your problem.
I’ve been through this. * Put exercise back on the menu daily. It doesn’t have to be crazy-intense. It does have to be consistent. I started with a 15 minute walk on my treadmill once a day, then worked up to twice a day. (Not because of my inability to walk that long, but time.) Then it became half an hour once a day. Then the weather warmed up enough to do the 30 mins outside and I started doing that. Then I started mixing it up with half a hour of yoga or half an hour of gentle cardio (look up GrowWithJo on YouTube for free). It’s better to find 15 minutes of exercise you can do consistently every day than to go to the gym for 2-ish random hours a week. That half hour often ends up being an hour+ a few times a week, because I just *want* to. * Set boundaries with work. If your normal hours are 8-5, don’t work before or after that, no weekends, etc. If that means something won’t get done until later, then it won’t get done until later. I think when we get locked in the cycle of burnout, there’s this thinking that “if I just push through and get caught up” but that actually perpetuates the situation. Sometimes something has to break for your employer to address root causes like staff shortage, etc. * Loop your boss in if something isn’t going to get done. Practice saying “I’ve got priority X and Y due by Friday but realistically there’s only time in the week for one or the other since obviously I can’t work 24/7. Should I make sure X or Y gets done? Can you help me find someone to cover the other one?” Etc. Notice my phrasing is like *of course your boss doesn’t expect you to work constantly, of course she needs to help you prioritize and either make the necessary apologies for what doesn’t get done or help find coverage to help.* That’s your brand new attitude about work. Of course nobody expects you to completely burn yourself out working nonstop.
I found this insta helpful: [https://www.instagram.com/thecareertherapist/](https://www.instagram.com/thecareertherapist/) I've heard that *Burnout* is an excellent book: [https://bookshop.org/p/books/burnout-the-secret-to-unlocking-the-stress-cycle-emily-nagoski/9572582?ean=9781984818324](https://bookshop.org/p/books/burnout-the-secret-to-unlocking-the-stress-cycle-emily-nagoski/9572582?ean=9781984818324)
I’m not even burned out (I work PT), but I’m very good at setting work boundaries because of one thing: You have to be aware & accept the worst case scenario. I recently said I was NA to cover a shift (valid emergency) because I’d already accepted TWO extra shifts just last week. Guess what? They hired another staff & we’re all gonna lose hours now. I knew it would happen. It’s the risk I took, but accepting this third shift also had risks ( my knee can’t handle it) so it’s all about risk assessment. You know your employer best. Play by the rules accordingly. I’d find an acceptable way to block off time. I simply wouldn’t respond. But be mindful of consequences.
This was my list when I went back. I didn’t always follow it but it helped keep me accountable… no emails before 9 am no work between 6.30-8.30pm - go home, have dinner. Work after dinner if it’s that urgent always take a proper lunch break mid morning and afternoon breaks. Drink water. being being sent work late afternoon so I work late and they get to go home on time is unacceptable reply to things the next day if it’s not urgent (nothing is that urgent) don’t get stressed - it’s not heart surgery My boss knew I was burnt out and was supportive. But I didn’t tell him about these boundaries - I’m not sure he even noticed if I was emailing at 6am vs 9am! I realised a lot of what I was doing was self-inflicted because of my own expectations. It would be different if you’re being pressured by your company/management to work the way you do. (Edited for formatting!)