Let’s talk about burnout.
Around this time last year, I was starting to burn out… and I didn’t even really recognize it!
Here’s how burnout was showing up for me:
I’d walk into a room and have NO idea why I went in there (although, honestly, that happens even when I’m NOT burned out, LOL).
In a weird way, when March rolled around last year and we were all forced to pause…
It actually gave me the chance to reflect on what had been going on and get back to basics.
Meaning, digging into my toolbox of hacks for burnout recovery – tips and strategies I’m sharing with you today.
Your Roadmap Back from Burnout
Where to Start: Recognize the Symptoms of Burnout
These days, when something feels off most people turn to Doctor Google. LOL
(Of course, doing that also means you’re probably gonna convince yourself you have a disease that was eradicated in the 1800s.)
In addition to the symptoms I shared earlier, burnout can also look like:
Swearing that every day is a bad day.
Feeling as though caring about your work or home life is like a total waste of energy.
No interest or energy for things that used to excite you (connecting with others, hobbies, working out).
Depression – in fact, burnout and depression often go hand-in-hand, and they mirror each other’s symptoms.
If you feel seen right now, you may be on the path to burnout.
Roadmap Stop #1: Admit You’re Burned Out
For some people, this isn’t hard at all.
For others, it actually feels like failure!
Obviously you first have to admit you’re burned out to yourself, but it’s often helpful to admit it to someone else: a trusted partner, family member, friend, or colleague…
Someone who can hear you out and be a support system for you.
There’s a whole lot of psychology showing that the act of sharing the burden actually helps lessen the “bigness” of it.
And here’s something funny I’ll share with ya…
You’re probably the last to know you’re burned out.
The people you’re surrounded by, who work with you and exist with you on the regular… they usually see it before you do.
Roadmap Stop #2: Identify the Source(s) of Burnout
For the sake of this conversation, let’s just say the source of your burnout is work.
Because for many people, that’s where it often stems from.
But it could also be a stressful home life, or medical issues, or physical challenges.
Once you’re pinpointed where your burnout is coming from, you have to decide to make changes to fix it.
This is where the roadmap to recovery starts getting really interesting...
I like to break the “recovery roadmap” down into short term and long term strategies.
Short term strategies are things you can do RIGHT NOW to start feeling better.
Long term strategies are the ones that primarily deal with lifestyle and behavior changes.
Roadmap Stop #3: Making Short Term Strategic Changes
Short term strategies for burnout recovery may not be what will completely fix it, but it’s a start.
Strategy: Evaluate your nutrition.
For me, the first place I look when I’m burned out is my nutrition – specifically vitamins and supplements.
If you’re experiencing burnout and have physical symptoms like tiredness, short term memory issues – feeling generally YUCK and unmotivated – consider monitoring your daily intake of Vitamin B12 and Vitamin D.
Vitamin B12 is super important for your systems to work properly… particularly your blood.
And Vitamin D is key for calcium absorption – it’s also important for the health of your heart, bones, teeth, and muscles.
In fact, there are many burnout symptoms that are shared with Vitamin B12 and Vitamin D deficiencies.
(Although it’s pretty hard to overdose on these vitamins, it’s always a good idea to talk with your doctor to make sure these vitamins, and anything else I’m sharing here today, is a good idea for you personally).
Strategy: Set up a reward system for yourself.
This short term strategy can help you reclaim your productivity.
In neuroscience, people who are go-getters experience high levels of pleasure when they make progress and receive a prize.
So, if you’re looking to get back in the productivity saddle, consider creating a simple system of rewards for yourself.
Think about the things that bring you pleasure and use them as a carrot when you feel yourself lagging.
Some ideas are:
Choose something restorative you enjoy.
Strategy: Get intentional with your time.
This means structuring your day in a way that feels supportive to you.
Like, don’t load up ONE day in your week with all of your hard stuff.
Your brain just can’t handle that much complexity and focus when you’re burned out.
This is not a “mind over matter” situation you can power your way through, my friend.
Aim to set your day up right:
Start with mindfulness practices like journaling, exercise, or meditation when you get out of bed.
Do your most challenging work in the first couple hours of your day – when your brain is primed for productivity.
Take a real, honest-to-goodness lunch break (away from your desk).
Create an organized afternoon where you can remain focused for the second half of your day.
Set up your evening for productivity with progressive relaxation… letting the day go, honoring your personal time, and unwinding so you can take on the day again tomorrow.
I’m a huge believer in time blocking – where you have set segments of your day for specific kinds of tasks and activities.
It’s free, online, and starts on Wednesday February 17.
Strategy: Get enough sleep.
I talk about this one ALL. THE. TIME.
Sleep is what restores you – body, mind, and emotions. It’s super important.
This is why I highly recommend using relaxation techniques like:
The activities you do BEFORE bed are actually what determine whether you sleep well or not.
Roadmap Stop #4: Moving Toward Long Term Changes
Long term strategies to rebuild your productivity after burnout require a bit more thoughtfulness and planning to make the biggest impact.
Your body doesn’t immediately recover once you remove the cause or apply short term strategies for burnout.
There’s an entire systemic decompression that needs to happen… which takes time.
Strategy: Set healthy boundaries.
Let’s be real… you’re probably in the burnout zone because you’re chronically over-extended.
Could be mentally, emotionally, physically… or some combination of them.
In some cases, you aren’t totally in control of your boundaries here.
Your occupation may require you to work long hours or deal with stressful, emotionally-charged situations a lot.
But there are always things you can control.
Healthy boundaries include:
How you allow people to treat you.
Prioritizing your self-care (goodbye martyr syndrome!).
Controlling the level of access people have to you (you don’t have to be available 24/7).
Managing expectations – for yourself and for others.
Reducing exposure to toxic relationships or situations.
Sometimes you have to set boundaries (and reset them) over and over again…
But when you commit to this as a long term strategy, you’re much less likely to keep pouring from an empty well – which is exactly what got you into burnout zone to begin with.
Strategy: Get clear on what brings you joy – and do that.
If you’re burned out because of your job, the honest truth is that maybe it’s time to move on.
Think about this…
Assuming you work an 8-hour day… that’s ⅓ of your day spent working.
That’s A LOT of time to be unhappy.
I get it… we all have bills to pay.
But you are NOT on this planet to work yourself to the bone, be miserable…
...then suffer, and die.
Sounds harsh, but it’s the truth.
You are meant for more.
Find what brings you joy. What fulfills you. What brings you a sense of purpose.
And make that what you aspire for in your work.
I’m living proof that you can do this, and still experience abundance and freedom doing what you’re passionate about.
Strategy: Find your support system.
We all have friends and family we can lean on but sometimes that’s not the right mix to get you out of your funk and back into productivity mode.
Sometimes you need an outside perspective – people not so closely tied into your life and your story.
I’m talking unbiased sources here, girlfriend.
Here are some ideas:
The point is… while intimate connections are wildly important in your life, oftentimes, you need people outside of your bubble to be on your team.
And I want to be on your team.
I put together the Reclaim Your Time Challenge to help busy women get out of the burnout zone… and into a place of empowerment.
Because I totally know how it feels.
It can be like a deep, dark hole that you want to get out of, but just can’t seem to.
A real life Pit of Despair…
(Big time props if you get this reference, LOL!)
I was looking back at comments from last year’s challenge and saw this quote from Sonia which made my heart so happy. ❤️🔥
“I feel less anxious about my daily schedule and also I am feeling like I am finally taking control of my time and not reacting throughout the day.”
I mean, don’t we ALL want that? LOL
My free online challenge will show you how to take simple, easy steps to own your time.
Which is super important when you feel overwhelmed and like you can’t get anything done anymore.
It’s totally free, online, and runs February 17-23.
It’s a 7-day challenge where I’ll show you some useful techniques and productivity hacks to take back control of your schedule and calendar.
It’s short, powerful sessions that don’t waste your time and have zero fluff.
It’s intended to help you carve out time for yourself… especially if you’re experiencing burnout.
I’ll show you how to make simple modifications to things you’re already doing – it’s all about a fresh approach, not more crap to do.
The hacks I’ll show ya will actually make your life easier – we’ll be getting strategic with the time you have and making it more efficient.
When you leave the challenge, you’ll be thinking, “OMG, I can’t believe I used up so much time and energy doing things the old way!”
You’ll be able to do more with less effort.
Which is totally my mantra for 2021.
Let me tell ya a little bit about what happened last year.
We had nearly 1500 people sign up.
I expected half of that. As my stretch goal. 🤯
The community was off the charts supportive and full of positive energy.
One of the participants, Danielle, found a crew she loved when she joined the 2020 challenge.
She posted this, which I love: “Love the interaction in the group. Honestly, I have never seen this level of interaction on a free challenge.”
That’s exactly why I’m doing this, my friend!
A community of women rallying around one another to MAKE 👏 SHIZ 👏 HAPPEN. 👏
Cathy Peters did last year’s challenge and afterward she said: "I think I can see where there is actually room to breathe and add to the days to fulfill my dreams of financial comfort and freedom to do what I really want…”
Did you catch that?
That’s living the dream, if you ask me.
I really wanna help you get out of the burnout zone.
So please sign up and join me.
You’ll be so happy you did.
I’ll see ya online...
XO,
Hayley