We live in a performance driven world. Those consistently at the top of their game realize a successful career can be a game of stamina and patience. Realizing the importance of pacing yourself can be the difference between flying high and crashing and burning. If you want to be a long-term top performer now is the time to combat or avoid burnout. Read on to learn 7 tips to help prevent burnout and keep your career moving forward.
Putting some distance between yourself and your work responsibilities is essential. Use your annual leave. Don’t make excuses. Don’t overthink it. Whether it’s a long-weekend or a couple weeks, take the time to recharge. Getting away from your job can help give you fresh perspective and allow you to return to work with new focus and energy.
Make sleep a priority. Poor sleep is a fast-track to burnout. Getting enough quality sleep is the key to keeping your mind clear and energy levels high. Most people need 7–8 hours of sleep to rejuvenate the body and mind.
Notable top performers Richard Branson and Ariana Huffington both have implemented healthy sleep schedules and nighttime routines. Your diet and environment can dramatically impact the quality of your sleep. Develop a nighttime routine and explore how your lifestyle could be affecting your sleep. Sleep is the number one activity to increase your stamina and recharge your creativity.
Mindfulness & Meditation
Mindfulness and meditation are related practices. You can employ either of them at any time during your day to suspend daily stressors and regroup. Mindfulness is the practice of focusing on the present and not being overly reactive. Meditation is the practice of focusing one’s mind to achieve ultimate awareness. Both can help reduce stress and increase concentration.
If you are looking for an opportunity to learn more about meditation, there are numerous apps you can try. Some, like Omvana and the Breathe are free. Finding little ways to detach during the week can give you a much-needed mental break without taking time off.
Setting aside time for exercise can be a challenge. View exercise as time you are taking for yourself. Make it a priority by adding it as an appointment in your calendar. Commit to not schedule over it. Exercise can get you out of your office and out of your head. It can reduce stress and increase clarity. It will help you sleep better and will obviously improve your physical health. Some people love the flexibility of going for a walk or run. Others have more success with a scheduled class or personal training session. Experiment with different activities until you find what suits your schedule and personality.
What you eat has a huge impact on your energy levels, mood and mind. Making dietary adjustments can raise your energy levels and improve your overall sense of well-being. A diet filled with energy boosting nutrients from lean proteins, fruits, vegetables and whole grains is the foundation for a healthy mind and body.
Begin each day by prioritizing your most important objectives. Nothing will burn you out faster than getting to the end of the day and finding you have hours of work remaining. Set aside the time you need to accomplish high priority tasks, then allocate the time you need to be at the top of your game (hint; meditating, a healthy lunch or taking a walk) and finally schedule in lower priority tasks.
“Remember, you own your calendar.”
Creating a schedule that allows you to accomplish your daily work and personal goals will keep you inspired and enable you to accomplish more.
Build a strong team, both personally and professionally. Relationships affect every aspect of our lives. Positive, supportive connections can help us work through challenges and feed our souls. Find people you can collaborate and laugh with to bolster your energy.
Work is often a serious place and there will be challenging times. Taking care of yourself will enable you to repeatedly overcome challenges with success and go the distance. We all have a breaking point. Think about what changes you can make in your life so you never reach it.
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This article first appeared on Medium.com
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