Let’s make life a little bit easier! With a few simple routines to avoid burnout, you will find your days flow smoothly with less stress. I have eight different ideas you can try so let’s dive right in!

What is a routine?

Routines are things you do on a regular basis that require little thought and planning. They are quick and easy but the impact can be strong. Over time, routines become automatic responses. Your routines become habits. As author James Clear reminds us “Success is the product of daily habits – not once-in-a-lifetime transformations.” (pg 18) If you truly want to break the cycle of burnout for good, establishing better routines can help.

Eight routines to avoid burnout

1. Prepare for your day the night before

If you want to start the day strong and ready to tackle anything, take care of a few things the night before. This will relieve some of the stress that is particularly hard to manage before you have had your coffee. Preparing the night before also means less running around in the morning when your time is limited. Here are a few ideas:

• Put all the dishes away and leave a clean sink.
• Pick out your clothes and iron anything that needs it. Add the jewelry and shoes you will wear, too.
• Set the coffee maker to brew when your alarm goes off.
• Pack your lunch and leave it in the fridge.
• Pack your work bag and leave it by the front door.

2. Reflect on your daily joy

Take a few minutes at the end of the day and reflect on what brought you joy. Answer the question what made me smile today? If you like to write, use a journal and fill a page or two with your thoughts and memories. If you don’t like to write, use a monthly planner.  On the calendar page, write one or two words. Take the intentional time to think about what brought you joy. This brings more awareness to the good things in your life. When we are busy it’s easy to overlook these moments. We lose sight of what makes us happy and grateful. Taking time to reflect on your joy brings your mindset into a positive space and that helps us avoid burnout.

3. Take a real lunch break

How often do you finally look up from your computer and it’s three o’clock in the afternoon and you still have not eaten lunch? Or on the days you do eat lunch, you stay glued to your computer multi-tasking checking email and eating at the same time. It’s time to stop.

Block off thirty minutes on your calendar and take a real lunch break. Take your food and leave your desk. Go sit somewhere else. Go outside! Grab a co-worker and take a break together. Read a book or magazine. Spend the thirty minutes not working. Your brain needs the time to rest. Let your lunch break be that, a break from your normal go-go-go pace.

4. Move your body regularly

You already know how important it is to move your body regularly. You know that being active helps prevent a host of diseases and ailments. Did you also know that studies show a lack of physical activity can lead to greater levels of anxiety and depression?

Now, I’m not saying you need to start training for a marathon tomorrow. You do need to make time each day to move your body. It can be a walk around the block with the dog. It can be fifteen minutes jogging with a friend. Or, find that workout class that is fun and uplifting! Stop using your Peloton or treadmill as a clothes rack and get moving.

You know I love to run and attend spin classes. I have friends I enjoy running with and that keep me accountable. I have come to love certain spin instructors and make a point to get to their classes. If you have a hard time committing to moving your body, find a friend and ask them to join you once a week. Hold each other accountable and remember, start small with one class a week. Build your movement routine over time.

5. Keep a stash of fueling snacks around

There is a CVS right next to my office. At first, it felt really convenient. Then, I quickly realized it’s a trap! When my stomach grumbles, I grab my wallet and make a quick run over to CVS to grab a snack. And what do I usually get? There isn’t any fresh fruit. Instead, staring back at me are all the delicious chips and candy. Before I know it, I’ve grabbed a family size bag of Caramel M&Ms and cheddar Sun Chips. In my head the snacks will last weeks. In reality, they are gone by Friday. Eating these snacks is delicious of course, but it also doesn’t fuel my body in the way I need to be productive and focused at work.

Instead, when I am in a good routine of packing lunch, that includes healthy snacks. I bring yogurt or fresh fruit or veggies. When my stomach grumbles, I can silence it with food that nourishes me and keeps me focused. I can avoid the sugar crash that would come from a bag of candy. And for the days when I forget my healthy snacks, I keep a stash of nuts in my desk drawer.

6. Make lists

You know I love a good list. I make them daily! Sometimes I make multiple lists a day. The real benefit of making lists is that it frees up space in your brain. You don’t have to remember it if you write it down. (Okay, you have to remember where you put the list, but I trust you can handle that!)

You can write your lists on a note pad, a post it note, in a notebook, on your phone, on a chalkboard wall.

Write down your priorities for the week. List all your grocery needs. Keep a running list of the weekend chores. Write down the gifts you need to buy or appointments you need to make. Have a list of items to pack for vacation. And my favorite, keep a list of your daily to-dos. I could make a whole list of things you can list! Write it down, free up the space in your mind. Your ability to focus in the moment will increase.

7. Just put it away

Having a clean and tidy home can help you avoid feeling burnt out. Get into a routine of putting everything away the first time and your home will naturally become tidier. Instead of stacking dishes in the sink, put them straight into the dishwasher. Instead of leaving shoes piled up at the door, take them off and put them in the closet or on the shelf.

The “I’ll do it later” mentality is creating more work for you. And more work leads to burn out.

8. Set aside time for you

I know I sound like a broken record, but your routine has to include time for yourself if you want to avoid burnout. A few minutes everyday is ideal. But if that’s not possible, set aside 30 minutes at least once a week to do something for yourself. Read a book, take a bubble bath, go get that manicure. You get to choose how you spend the time. The only rule is it must be something just for you! The time spent on yourself will have a ripple effect that will enable you to be more focused and committed to everything else on your to do list. If you feel the guilt bubbling up, you can’t spend time on you, there are too many other people you need you first, go read this blog post. Self-care is important and can be guilt free!

Pick a routine to avoid burnout

I know you are excited and ready to try out a few of these routines. But let’s not get stuck in the bad habit of doing too much! Don’t try all of these routines at once. If you want to be successful, make a few small changes. If you try to do too much, you will only make your burnout worse. So, pick one or two routines and work them into your days over time. After a few weeks, as they become natural, you can try adding in another routine. Unsure which routine you want to start with? Overwhelmed at the idea of adding one more thing to your schedule? Let’s work together and figure out how to make a new routine easy for you. Book a Power Hour call today to take the first step towards less burnout in your life.