Burnout-The Ultimate One Page Care

How can you prevent burnout?

Here’s a simple tool:
→    Mindful breaks

Here’s how you can give it a go.

1.    Take your agenda

2.    Set short breaks during your workday.
How many?
It depends — three are great.
“Ok, but what do you mean by ‘short breaks’”?
I mean 5- to 10-minute breaks.
So in total you’re gonna set three 5- to 10-minute breaks.

For example:
→    1st Break:   10:55 – 11:00
→    2nd Break:  1:55 – 2:00
→    3rd Break:   3:55 – 4:00

3.    During these breaks, step away from your desk.
Go to a quiet space where you can have a few minutes of privacy.
Better if you have some plants near to you.
Or even better if you can be in nature.

4.    Now that you’ve stepped away, do one of these 6 activities:

1.    Listen to your favorite song
This is something I love!
                                                                                                                                          My favorite song is:
→    “Hakuna Matata” — The Lion King is my favorite movie

So what you can do is:
→    Open Spotify
→    Listen to your favorite song, without looking at the screen!
This will help shift your focus away from work stress.
2.    Move your body

For example you can:
→    Stretch your arms
→    Roll your shoulders
→    Do some torso rotations
→    Simulate a walk by bringing the knees up
This will help you release physical tension.

3.    Mindful breathing

For example you can do:
→    A 4-7-8 Breathing Technique (for calm)
→    A 4-4-4-4 Breathing Technique (for focus)

This will help you find the present moment.

4.    Repeat positive affirmation

For example you can:
→    Take your journal
→    Read the 10 positive affirmations you’ve prepared before.

Some positive affirmations could be:
→    “My wellbeing is in my hands – I’m in control of it”
→    “I choose to focus on what I can control”
→    “I’m grateful for…”

This will help shift your focus toward positivity.

5.    Reflect on your achievements

For example you can:
→    Take your journal
→    Read the last five achievements you’ve had in the last 30 days.

Naturally, you need to write them down first.
This will help you boost your self-confidence.


6.    Drink, eat, and be grateful

For example you can:
→    Eat a healthy snack
→    Drink a glass of water
→    Say “thanks for this snack and this water”

This will help you to shift your focus toward gratitude.