Well-Being//

7 Tips to Protect Yourself From Performance Burnout

It starts by looking inward.

Marie Maerz/ Shutterstock
Marie Maerz/ Shutterstock

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.

Vacation
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.

Sleep
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.

Exercise
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.

Diet
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.

Prioritize
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.

Connect
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.

Summary
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.

Call to action
Do you think my tips were helpful in re-directing your focus and goals? Please share the article and shout out to me on Twitter!

You can also check out my firm LexION Capital for more tips on how to grow your wealth and become financially secure.

This article first appeared on Medium.com

Follow us here and subscribe here for all the latest news on how you can keep Thriving. 

Stay up to date or catch-up on all our podcasts with Arianna Huffington here.

    Share your comments below. Please read our commenting guidelines before posting. If you have a concern about a comment, report it here.

    You might also like...

    Community//

    Four Simple Strategies to Prevent Burnout

    by Dr. Kate Dow
    Community//

    15 Tips on How To Deal with Student Burnout

    by Aby League
    Well-Being//

    5 Ways To Break Your Burnout And Work Addiction

    by Raluca [thefeathers.ink]

    Sign up for the Thrive Global newsletter

    Will be used in accordance with our privacy policy.

    Thrive Global
    People look for retreats for themselves, in the country, by the coast, or in the hills . . . There is nowhere that a person can find a more peaceful and trouble-free retreat than in his own mind. . . . So constantly give yourself this retreat, and renew yourself.

    - MARCUS AURELIUS

    We use cookies on our site to give you the best experience possible. By continuing to browse the site, you agree to this use. For more information on how we use cookies, see our Privacy Policy.