There's nothing quite like burnout to derail your everything...
My internal, stressed-to-the-balls, “I-can-do-it-all” monologue is the single worst predictor of my future wellbeing.
According to Australian HR Institute (AHRI), in their 2019 – 2022 workplace report, 68.5% of Australian workers (Managerial level) reported they felt like they were burning out at work. *
1 in 2 people you speak to today could feel like they're burning out, they're just super good at hiding it.
#BurnoutShame
I've been hearing of a number of people in my circle experiencing 'burnout' symptoms this month. Even to the extent physical manifestations/flu-like symptoms and worse.
This is not good.
This is preventable.
Through innumerable trials and tribulations, I’ve learned that my internal, stressed-to-the-balls, “I-can-do-it-all” monologue is the single worst predictor of my future wellbeing.
Fact.
These are my 3 best practice anti-burnout tools you can add to your (empty?) sustainable wellbeing toolkit:
Method 1: Find sustainable ways to feel physically and mentally good. Prioritise them accordingly in your life.
Guiding principle: "The single most effective productivity hack of them all is to feel good." - me
If you feel sh*t you output sh*t.
If you're feeling good; you inherently perform at your best.
This holds true in all contexts; work or play.
This is an immutable law of existence.
Yes; fuelled by your stimulant(s) of choice, for a short period you may be able to bend this law, lord knows I’ve tried, but I GUARNATEE YOU the ledger will always eventually balance and, more likely than not; it will hurt.
Reap sustained rewards.
Method 2: Plan proactive rest
Guiding principle: "If you don't plan your life, someone or something else will. “ - Nir Eyal, author of 'Hooked: How to Build Habit-Forming Products'
You plan your work every day.
You plan what you're going to watch on Netflix tonight.
You even wake up in the middle of the night planning shit that, 9/10, had no effect other than to make you feel rough and grumpy the next day.
Why do you dedicate almost negligible time to planning your rest and recharge time KNOWING that it's the conduit to your best, sustainable work performance?
I'll tell you why; because nobody ever taught you to do it and 'rest culture' has yet to be as sexy a narrative as 'hustle culture'.
Elon Musk sleeping under his desk at night is cool, right?
No, it's not. It's weird and sad AF.
AT BARE MINIMUM just follow this plan at the beginning of each quarter:
Plan a 3-day weekend every month wherein you do anything but focus upon work.
Plan a 5-day week every quarter wherein you do anything but focus upon your work.
Take AT LEAST 2 weeks off wherein you do anything but focus upon work, each year.
Do this to the detriment of your annual leave.
Do this to the detriment of your income.
Do this to the net positive of your wellbeing and sustained improvement to your work performance.
This last one is particularly close to my heart...
Method 3: Take effective breaks/work in sprints
Guiding statement: "I'm on smoko, so leave me alone" - The Chats
Aside from the wild physiological benefits that leaving your desk at regular intervals will provide to those of us in The Terrible Posture Economy, working in timed sprints is one of the single most powerful ways to get more quality work done and feel better whilst doing it.
What's an effective break? The short and sharp version is: a geographical context change without your mobile life partner... Stand-up, go outside, perform 3 deep, concious belly breaths followed by some easy-going neck rotations. Maybe even a plank or horse stance if you're WFH/feeling adventurous, followed by staring at objects at different distances (10m>) for around 10 seconds each. Congratulations: you've just reset your focus and undone some of the damage your overly-sanitised single-focus workstation has done to you.
Studies have shown that the optimal length and frequency of breaks may vary for different individuals and tasks, however, a common effective guideline to follow is the Pomodoro Technique, which suggests working for 25 - 45 minutes and then taking a 5-minute break. After four cycles (no greater than 1.5 hrs ttl), take a longer break of 15-30 minutes.
In the AM I'm a 'work for 1 hour, break for 10-ish' kinda guy and will typically wind in my sprint to 45 minutes in the afternoon, when my ability to focus for extended periods takes a dip.
Now, go get some sun.
Be your EPIC
- Michael (Mike) Drohan
We out. 🙇