Working From Home? Try These Tips To Reduce Burnout

The Mayo Clinic describes job burnout as “a special type of work-related stress—a state of physical or emotional exhaustion that also involves a sense of reduced accomplishment and loss of personal identity.”

So if you find yourself working from home (WFH) these days and feeling the effects of burnout, you’re not alone. A recent Monster.com survey reports that over 50% of workers have experienced severe work-related stress during the pandemic.

The good news is there are multiple ways to reduce burnout while WFH. The following is not an extensive list, and while many of these ideas are recommended broadly by doctors and mental health professionals, this post is intended to provide a first-hand experience as a business professional navigating WFH stressors.

Keep to your morning routine.
Drinking coffee or tea first thing in the morning. Taking a shower. Squeezing in an exercise routine. Catching up on the daily news. Listening to music or your favorite podcast. These may have been part of your morning routine when you had to physically get up and go to work each day. They might not seem like a necessity now, but sticking with these daily rituals can help you retain a sense of normalcy and be more productive. On the days that I wake up and enjoy a cup of my favorite Lady Grey tea while listening to the What A Day pod, I tend to be more mentally prepared for the tasks at hand. And when I put on a full face of makeup and business clothes (even if I’m not meeting with anyone or going to see anybody face-to-face), I feel ready for just about anything. 

Set your working hours.
When WFH, the line between office hours and personal time can get a little muddy. You may find yourself answering emails or phone calls at all hours of the day, causing you to feel like you’re constantly working. Whether you’re a regular 9-5 worker or prefer to work  a different shift, stick to those scheduled hours, and don’t be afraid to turn on your phone’s Do Not Disturb button, or set an automated reply on your email saying you will respond to the request during your work day hours. Just like you would at your physical place of employment, be sure to take a lunch, and some time throughout the day to stretch out or breathe some fresh air. I’ve been utilizing my backyard patio for food breaks on a daily basis. Setting these small boundaries help immensely with that sense of being worked around the clock.

Separate your work space from home life.
Whether it’s a home office, or a spot in your dining room or living room where you conduct your business, reserve specific spaces in your house to complete your work. Try to refrain from working in your bedroom or on the couch where you try to unwind with a TV show or book. You don’t want your entire house to feel like it’s your place of employment, or for everywhere you look to be a reminder of a deadline or something you have to complete. I’m fortunate enough to have space in my house for a home office where I have everything I need—desk, computer, printer, notebooks, pens, and a filing cabinet—and I’ve decorated it to be a place that reminds me of my past office environments with plants, framed certificates, and photos. It really helps to have this separate space where I can tune into my work, and leave when I need to attend to my household or regular life.

Limit your Zoom meetings.
2020 has been the Year of Zoom Meetings. I’m on Zoom for most of my work day, meeting with clients and other members of SBC. So when a friend or family member wants to get on Zoom to hang out, I’m usually not that enthusiastic about the platform. It reminds me of work! I’ve found that keeping the Zoom video conferences to a minimum is key to avoiding this particular type of burnout. Switching out to phone calls or even a Slack, email, or text message exchange for work-related updates will often suffice (and be less time consuming). And encouraging personal contacts to meet over FaceTime, Google Hangouts, or in a Facebook Room is preferred over a Zoom meeting. Since I don’t use those other platforms for work, it feels a little different, even if it’s utilizing similar technology. 

Occasionally work outside of the house.
Sometimes getting out of your routine environment, especially if you’ve been working in the same place for months on end, is really important to avoiding burnout. Coffee shops, restaurants/patios, and libraries are offering safe, socially-distant spaces to conduct your at-home work. You probably don’t need to do this every day, but a change of scenery every once in a while can be really beneficial to your productivity. Plus, it’s reassuring to see other people (besides your family or roommates) throughout the work day.

Take a vacation.
In a time of economic and job security uncertainty, taking a vacation while you’re WFH may be the last thing on your mind. But you’re working hard and long hours, and you owe it to yourself to take an extended break, just like you would if you were reporting in for work. If you’re feeling less accomplished, unable to sleep fully through the night, and finding it difficult to relax, then it’s time to unplug completely. Take a week to unwind in a comforting environment with people you care about. You can come back to your work-from-home lifestyle feeling energized, refreshed, and more productive.