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Burnout is on everyone’s mind after the rollercoaster ride we’ve taken over the past three years. Things shifted in the wake of the COVID-19 pandemic, and the world is still feeling the impact of the virus worldwide. 

Many employees were terminated immediately as shut-down orders were issued, and only essential businesses remained open. Even organizations that remained open had to implement stricter occupancy constraints. A whole other sector of the workforce transitioned to a work-from-home or remote work environment. Still another large group of the workforce left of their own accord to pursue early retirement or an independent venture in the “great resignation.” 

With all these changes, freelancers and full-time employees alike are experiencing burnout at unprecedented rates and are in need of relief, rest, and relaxation. 

As noted by Melinda Smith, Jeanne Segal, and Lawrence Robinson, “Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. As the stress continues, you begin to lose the interest and motivation that led you to take on a certain role in the first place.”

The following list compiles a few suggestions for developing a better sense of a work-life balance for those struggling with burnout.

1. Stop Working Free Overtime

If you’re hired into a 40-hour work week, you likely shouldn’t be working more than 40 hours a week without additional compensation. This rule has plenty of exceptions, but your time is valuable, and you deserve a life outside your job. The first step to developing a better work-life balance is to put your foot down and leave the office at 5 p.m. or end your shift when your shift ends. 

As Morgan Rogers, Director of Marketing at Luna Grill says, “There’s a time and a place for extra work, and it can pay off in the long run. However, make sure you know why you’re working overtime, and don’t let it become the norm.”

If you love your job and are working toward a promotion, there’s nothing wrong with putting in extra hours. This is the same case if your job has a busy season and you need to put in extra effort during the busy season but not as much in the slow season. Everything is a give-and-take, but be aware of your worth and value. 

2. Practice Setting Boundaries

Boundary setting can be challenging, but it’s a worthwhile skill to hone in both the workplace and your life. Start by being honest with yourself about your bandwidth. It can be tempting to take on every project you’re asked to help with, but that’s not always feasible. Take stock of what you actually have time to do and do well, and don’t be afraid to say no when you need to. 

“Sometimes, the best thing you can do is say no,” says Liza Kirsh, CMO of Dymapak. “If you don’t have the time and energy to complete a project to the best of your ability, you’re better off being honest about that.” 

The same idea applies to your time away from work. Let your coworkers and managers know your working hours, and set expectations about when they can expect to hear from you. If you won’t be responding to messages after hours, set that precedent. 

3. Take Breaks

When working a high-pressure job, it can be tempting to work through your lunch break and stay seated at your desk for hours on end. After all, you need to get things done. However, taking breaks refreshes your brain and can help you be more productive overall. 

“Encouraging your employees to take breaks can ensure they bring their all when logged on. Even just a quick coffee run or 10 minutes spent outside after a long meeting can help,” says Cody Candee, Founder and CEO of Bounce Luggage Storage.

Giving your brain a break from the constant stream of information or from the screen can help you be better at your job in the long run and help you feel more refreshed.  

4. Make Use of Your PTO and Vacation Time

Many employees don’t use their PTO or vacation time annually, even though these benefits may not roll over into the next year. However, it’s good for your mind, body, and soul to go on vacation or take a week off here and there. Vacation time is there for a reason, so try not to let it go to waste. 

“Seeing the world and traveling is so important. It can recharge your battery and make you feel alive,” says Bradley Hall, CEO of SONU Sleep. That’s why it’s important to encourage employees to use up their vacation time and their PTO. Not only do they deserve the time off, but it’s also wonderful to hear about how they decide to use it—if they want to share, of course.”

You can use your PTO and vacation time for anything you want or need. If you want a random Friday off to enjoy a long weekend, don’t feel guilty about using that day of PTO for an extra long weekend. 

“Sometimes a long weekend or vacation is just what you need to recharge. Companies offer PTO so you can take the time you need for things outside of work. Using PTO can be really beneficial for a positive work-life balance,” says Will Blum, Founder and CEO of Bluebird Hardwater.

5. Focus on What Brings You Joy

Another aspect of developing a proper work-life balance is figuring out what brings you joy outside of work. What are your hobbies, and what do you like to spend your free time on? Answering these questions can help you focus on what makes you happy in your free time away from work. 

Mary Kay Bitton, Head of Product Innovation at FLO Vitamins notes that “Focusing on the things that recharge you, relax you, and add to your energy in your free time will help you feel more fulfilled.”

Spending your free time on projects and hobbies that inspire you can be healing and rejuvenating, which makes all the rest feel worth it. It’s important to find that part of you that glows.

6. Create Mental Distance From Work

Your job is important to you, and that’s a good thing. However, don’t lose sight of the fact that your job is only one facet of who you are and what you can do. That sense of mental distance from your job can be more helpful than you think. 

Joshua Host, CEO of Thrivelab mentioned that “Working isn’t anyone’s forever goal. Work is a medium for independence and freedom. It doesn’t have to be your whole life.”

Give yourself space to celebrate accomplishments outside of work. Set goals and targets for personal achievements as well as work-related ones. When it comes down to it, always remember that while your job is important, it’s not the only thing that defines you. 

7. Get Regular Rest

When it comes to work-life balance, nothing is a higher priority than one’s health. This means getting enough rest and eating well. 

“Avoiding burnout altogether is tough, but getting ample rest every night can help your endurance,” says Victor Mathieux, Co-Founder and CEO of Miracle Brand.

Getting enough rest on a daily basis is vital to avoiding burnout in the first place, as well. If you’re constantly trying to work on insufficient sleep, there’s no way you’ll be productive day after day for any sustainable period of time.

8. Exercise Regularly

While finding time in your day to work out can sometimes feel impossible, it’s worth it. Even just 30 minutes of exercise three to five times a week can help boost your mood and energy levels, and once you get into a routine, it’s much easier to keep up with. 

“Once you build up the routine a little, regularly working out can give you extra energy in your day-to-day life. This can be helpful when trying to develop a healthy work-life balance.”

Not everyone needs to be a cross-fit champ or a marathon runner. Taking a quick walk before or after work or doing gentle stretching right when you wake up can completely change your perspective and help fend off burnout. 

9. Set Achievable Goals

A sense of success is vital to job satisfaction. Instead of setting unattainable goals or crazy high metrics for yourself, break down your priorities into achievable components. Knowing how to get to your ultimate goal will help you stay on target and allow you to celebrate the little wins along the way. 

As Erin Banta, Co-Founder and CEO of Pepper Home says, “Setting goals that feel within reach can change the game. It’ll help you prioritize your most important tasks and cut out anything that might not be as important.” 

Setting the right goals can also help prevent burnout by giving you a sense of gratification when you achieve something. It’s much harder to stay motivated at work if you feel like you’re chasing an ever-moving target. 

10. Consider New Options Altogether

Suppose your employer or workplace is demanding extra hours without any additional compensation or refuses to allow you the work-life balance you need to feel healthy. In that case, consider other options. This could mean looking for a new job or position within the same company that’s less demanding or more flexible. 

“Finding the right work-life balance is different for everyone,” mentions Brooke Galko, Marketing Coordinator at PUR Cold-Pressed Juice. “There are so many options for flexible work these days. If you focus on finding the right work-life balance, you can make a career doing just about anything if you do it right, especially in today’s digital culture.”

Before making any rash decisions, self-reflect and identify your boundaries and issues with the current role. If you need a little time off, maybe take a week or two off and take a trip you’ve always wanted to. You might come back with a fresh perspective. If you realize that won’t help, it may be time to look for another role.

Wrapping Up

Burnout is affecting professionals at a higher rate than ever before, but there are steps you can take to combat it, both for yourself and for your employees. Supporting your health and wellness, setting achievable goals, and learning to say no can take you far in the fight against burnout.