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Avoid Burnout: How to Exercise and Sleep More

Sleeping enough each night is an essential component of ensuring that you live a life that will help you avoid burnout. If you are well-rested, you are going to perform at a higher level every single day, thus making you more productive. If you are tired due to a lack of sleep, problems will seem more prominent and less surmountable. The thing is, exercising every day is a big key to sleeping better every night.

 

Know Your Body

 

It’s okay to be a night owl going to bed later and sleeping later. This is not really a big problem in terms of causing burn out. The main thing is that you need to sleep when your body wants to sleep and wake when your body wants to wake so you can do various tasks when your body is most efficient.

 

Schedule Your Life Based on Your Priorities

 

When you look at your priorities, there are obviously going to be sometimes that you cannot go by your own internal clock but someone else’s clock. Even when you have to do that, it’s okay to priorities your life based on what you want to accomplish most. If it’s important for you to sleep 9 hours a night to be most productive during the day, then you need to set up your lifestyle to ensure you can do that.

 

Do the Minimum to Maximize Your Life

 

Remember that productivity is about the results and not how hard you worked to get there. When you schedule your day, remember that you should seek to do the minimum workload to achieve the most results. For example, to maintain good health, most doctors say you need to exercise moderately at least 150 minutes a week. That’s not really that much. What would happen if you did that minimum? Do it, record the results, and adjust as needed to reach your goals doing only what is necessary to make the goal.

 

Exercise is One Key to Good Sleep and Health

Balance, exercise, sleep

Remember that if you have problems sleeping at night due to being restless, either mentally or physically, that exercise can help. Try exercising aerobically for 20 to 30 minutes, at least once a day before 6 in the evening. Studies show most people get the most benefit exercising this way within a couple of hours of waking.

 

Set Up Your Space for Success

 

No matter what it is that you want to accomplish where you are doing it is important. If you want to sleep well every night, make sure your bedroom is an oasis made for sleeping. Keep the room temperature cool and make sure you have the best bed you can afford. Keep technology out of your bedroom and create a sleeping haven for yourself. Likewise, if you want to work out every morning, set up your workout schedule to make it easy to get ready and do the exercise you want to do without much thought.

 

While it’s okay to be a night owl, understand that exercising soon after waking is more effective than doing it later in the day when it comes to helping you sleep. However, everyone is different, so feel free to test out the ideas to see what works best for you.

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Productive or Just Busy?

If you feel like a chicken with your head cut off trying to get everything you need to get done in a day finished, you may be at risk for burnout. The sad fact is that many people who feel overworked are not as productive as they think. Society has instilled into many people that downtime is terrible and that you should always be busy to be productive.

eliminate automate

The truth is, productivity is only measured by results, not by how much you have to do to get the results. Because of this fact, you can be super busy and totally not productive and not busy at all and extremely productive. If you want to be more productive, it’s imperative to learn how to use your time wisely, as well as to eliminate, automate, and delegate when possible.

 

  • Create a Life and Business Mission – One reason some people have trouble making decisions in life and business is that they have no idea what they stand for. Create a mission statement that explains in a few sentences what your values, morals, and principles are.

 

  • Understand How to Prioritize – When you set goals, you must learn what’s important to you about the goal. Usually, the most crucial part is the deliverable or the impact of the goal. Know what’s important to you by matching goals to your values, morals, and principles.

 

  • Learn to Say Yes Slowly – Some people will tell you to learn to say no, but the problem is that saying yes is going to get you a lot further than always saying no. You do want to do new things after all. Instead, say yes slowly. Think about the offer and make sure it matches your goals, values, principles, and morals. Plus, check that it fits in with your mission and that you genuinely have the time to devote to it properly before you say yes.

 

  • Know the Expected Results or Deliverables – Being busy is about the appearance of action while being productive is about the results or the deliverables. You should be able to describe precisely what is expected once you’re finished.

 

  • Avoid Shiny Object Syndrome – One thing that distracts everyone is getting their head turned by the next big thing. It’s okay to give yourself time to discover other things because you never know what doors will open, but don’t diss what you’re already doing. Set aside about five percent of your time to explore shiny objects so that you keep windows and doors open but don’t fall out.

 

  • Do Stuff – The only way you can actually succeed in life is with actions that produce results. Do things, but always make sure you are checking to see if what you’re doing is working or not working. Do more of what works, eliminating what doesn’t.

 

  • Make Time – If it’s important to you for your mission in life, then make time for it. It doesn’t matter if other people don’t get it, you do. Put the things that are important to you in your schedule.

 

  • Focus and Stop Multitasking – No one is capable of multitasking, according to science. Because of this, it’s time to stop doing it. Yes, many jobs out there require it as part of the interview process, but it’s a ridiculous and impossible thing they’re asking of you. Stop doing it.

 

  • Eliminate, Automate and Delegate – Whenever you can stop doing things that don’t affect results, as well as automate and delegate the things that do, you’re going to experience a lot more success and a lot less burnout. You can’t do it all, and you shouldn’t even if it’s your stuff and your business. You need help, and you should get it.

 

If you want to show results and not just look like a busy person, you can do it with the right plan in place. Remember that the impact you make is far more important than how you get there.

 

For example, you can lose ten pounds slowly over the next year by simply getting rid of about 120 extra calories per day from your diet. This is equal to one cup of coffee or soda. Or, you can do it the faster way and totally redo your diet to force your body into letting go of those ten pounds in a month. However, which method is truly going to give you the best long-term results?

 

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How to Identify Over the Top Goals to Make Them Reasonable

Part of learning how to create goals that work is to learn how to make SMART goals. A SMART goal is a goal that is specific, measurable, attainable, realistic, and timely.  If a goal is all of these things, it will be a reasonable goal that is possible to attain. During the goal-setting process, though most people will tell you to dream big. That’s great, do dream big, but don’t dream so big that you fail because what you dreamed was not possible for you right now.

Feeling Exhausted

For example, let’s say you want to go to Law School, but you don’t seem able to get a good enough score on the LSAT to get into the school that you want to go to. At first glance, it may seem as if the goal of going to law school itself is impossible and not reasonable, but that’s not true. Instead, you need to step back and attack this goal from a new angle and now set your goal to get a better score on the LSAT.

 

This may require that you take a year off to take a course and study your heart out, but if you don’t give up, you will eventually pass. It’s not really impossible, just not probable for you to succeed until you’ve spent more time studying.

 

But let’s say you have a goal of being six feet tall, but you’re 35 years old, and you’re only five foot two. Guess what, you can be six feet tall in the right shoes, but you may look ridiculous. The truth is, you’re never really going to be six feet tall. It’s vital to differentiate dreams from possibilities that can become your goals.

 

When you are in the goal-setting process, you’ll want to ensure that your goals are reasonable and not over the top and, therefore, impossible or not probable for you to succeed now.

 

Maybe you don’t have enough capital to invest in the idea right now, so you need to step back and find that money. Perhaps you just don’t have the skillset, so you’ll need to step back and get that skill. Whatever the reason is that you cannot reasonably reach that goal yet step back and set a smaller target at the level previous to the harder, more improbable goal.

 

Write down all the things that have to happen for the goal to happen. Can you do those things? Do you need to go back to an even earlier step and goal before that one? If you cannot see a way to reach the goal realistically and reasonably that meets your personal timeline and life, no matter how much you step back, you’ll need to adjust the goal.

 

The old saying that you cannot swim until you learn to tread water applies here. There is no reason to burn yourself out, trying to reach for something that is never going to happen. At the same time, don’t limit your potential either. Go through the goals you’ve set and create a step-by-step path to achieve them even if you have to step back several paces to make it work.

 

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Avoiding Burnout by Doing What You Love

Maybe when you started your business, you thought you would love it, but you don’t love it, and that reality is causing you to become burned out. So how do you manage when what you thought was your passion turns into burnout?

 

Keep a Journal

 

The more you know yourself, the more you can figure out the things in life that make you feel satisfaction and joy instead of anxiety and burnout. Try different types of journals to determine the type that will work best for you.

Do what you love

You may prefer a bullet journal, or you may want to use an emotional journal to help you get to the bottom of your feelings. It’s up to you. You may find ways to use different types of journaling to help you resolve issues with or avoid burnout.

 

Take Time to Reflect

 

Every day as you are cleaning up your desk to end your workday, reflect on what you have accomplished as well as what you want to accomplish tomorrow based on your overall business and life plans. It can help to look at metrics that show progress so you can make better decisions every day.

 

Develop a More Realistic Routine

 

As you study your use of time, you may want to develop a more realistic routine that helps you achieve all your goals. For example, instead of working traditional hours, you note that you’re much more energetic after 10 am, so you stop working before 10 am. You can adjust your schedule accordingly to fit your energy levels.

 

Find Your Own Version of “Balance”

 

There is a lot of talk, especially with women, on finding “balance,” but maybe a balance in the way you think of it does not exist. Most people picture a scale that they try to make even. A little work here, a little fun here – but that doesn’t always work because sometimes work will need you more than home. Instead, try to create your own version of balance that feels harmonious to you.

 

Get Support from Others

 

Even as a business owner, and maybe especially as a business owner, you should not do everything yourself. Get support in life from others for business, for family, and friends. You need the comradery to help you cope with life’s ups and downs.

 

Find Ways to Do More with Less

Minimalism isn’t about doing without; it’s about doing more with less. For example, if you have set aside four hours a day to work on your business, you can get a lot more done in that four hours if you automate everything you can and outsource anything that doesn’t require your personal touch. Likewise, if you never use your dining room for dining, is it really a dining room?

 

Put Your Health First

 

Regardless of anything else you want to accomplish in life, whether business or personal, the truth is, without your health, you have nothing. It may seem trite to say it, but it’s very true. Put your body’s need for sleep, hydration, exercise, and nutrition before business.

 

The thing you have to accept is that you’re only human due to the fact human beings need certain things to be healthy. Learn about the areas of life that you need to focus on to live a full and well-rounded life full of joy and accomplishment in business and life. Body, mind, relationships, business, finance, and spirituality are a few of the most essential areas of life in which you need to find your own version of harmony and balance.

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Avoid Burnout: Building Motivation into Your Life

Even if you love what you do, burnout can still happen. Most of the time, burnout is related to a feeling of mental and physical exhaustion and being unable to do all that you need to do to get to a place of rest.

 

Burnout can happen for numerous reasons that are not necessarily controllable for workers, but the main reason it happens to entrepreneurs is a lack of planning and an unrealistic view of how much one can do in a day. If you have nothing of pleasure to look forward to, it’s hard to stay motivated.

 

You can fix this problem and avoid burnout by building motivation into your life by planning for it.

Feeling Extra negative

Take More Breaks During the Workday

 

The mind works at a high rate of efficiency for about 90-minute increments, according to science. Try implementing short ten to twenty-minute breaks between 90 minutes of hard work incrementally throughout the day.

 

Plan More Weekend Getaways

 

Don’t put off time away from work, especially on weekends. Alternatively, if you have a business where you’re needed more on weekends and less during the week, you can make your own weekend getaway midweek work. Try hard to take at least two days in a row off every week.

 

Plan for More Long-Term Vacations

 

Everyone deserves a vacation. Taking a vacation does not mean that you have a poor work ethic or that you’re lazy. In many wealthy industrialized countries around the world, 30 days a year vacation is not uncommon. Use that as your guide and plan at least one, two or more-week vacation per year to recharge and experience the fruits of your hard work.

 

Disconnect Digitally Every Day

 

You have to have an ending tie every day. Even as an entrepreneur, you need a time of the day that is just for your friends, family, and yourself and time that is just for work. You should be able to disconnect digitally at least two to three hours before bedtime every night. Science shows that eliminating this digital connection before sleeping will improve your rest.

 

Do Something That Interests You

 

Even on days that you are working, you should do something outside of work that is interesting a few times a week too. What is interesting to you that you want to learn, experience, or understand? Want to learn a new language, make it happen. Want to learn how to bake, make it happen.

 

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Get Bored Sometimes

 

Accepting that it’s okay to be bored or get bored is hard for some people to do. Most of us have been so brainwashed into constant and continual productivity that we never get bored. Due to that lack of boredom, we may start feeling less than creative. It’s okay to take some time each day to just do nothing and be bored so that you can explore other ideas.

 

Focus on Impact and Meaning

 

When you do things, it’s essential to focus on the impact and meaning of the actions you take. While the intent is also important, the true measure of effect is the impact you create.

 

All exhaustion and malaise are not necessarily caused by burnout, though. Make sure you double-check with your doctor if you implement burnout busting measures and still don’t feel differently. You may need a physical that includes blood tests to ensure that you are healthy since many diseases can also cause symptoms of burnout, such as low iron or vitamin B12 levels.

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Scheduling to Avoid Burnout: Learn to Take More Breaks

Many people who experience burnout had one thing in common: poor time management. Everyone is given the same number of hours in the day, but some people tend to seem super productive, while others seem to run in circles being very busy but not accomplishing anything.

 

The thing to remember is that productivity is not about how busy you are but about how many things you accomplish.  Productivity is all about results. If you want to have more achievements and thus be more productive, you’ll need to learn how to schedule your life in a way that lends itself to your entire life, including downtime and breaks.

 

Understand Your Limitations

 

Feeling Overwhelm

 

It’s easy to compare yourself to others. If you use that other successful people are working 100 hours a week, it’s tempting to think you must. However, you really don’t need to do that, nor should you.

 

There are 24 hours in a day, and you need to sleep at least 7 of those hours, exercise about an hour, and eat for about three hours a day. Then you may want to spend time with your family, friends, and yourself learning and exploring.

 

If you really want to fit it all in, you’ll have to be realistic about time and your own limitations in terms of resources financially, mentally, and physically.

 

Know Your Priorities

 

When you look at your overall life plan and goals, what are your actual priorities? You have priorities for all the different areas of your life, including spiritually, personal development wise, health-wise, romantically, socially, family, business, career, and so forth.

 

Determine Your Daily Energy Levels

 

Everyone has their own daily rhythm to life that works best for them. Some of us are night owls, and some of us are more productive in the morning. Know where you fit in so that you can schedule the most physically or mentally taxing tasks to the right time frame.

 

Delegate and Automate When Possible

 

You shouldn’t do everything yourself in business or life. Instead, get help either by using automation technology or outsourcing or both. It costs a lot less than you think to hire someone to handle your customer service emails or to install automation that saves lots of time.

 

For automation and outsourcing ideas, look at your accounting, bookkeeping, administrative tasks, customer service, data entry, marketing, tech support, web design, web maintenance, content writing, and so forth. If the task does not need your personal touch or smiling face, let go of it.

 

Set Up and Organize Properly

 

It cannot be overstated how important using the right tools for the job can save you time and frustration. This is true whether you’re cooking a nice dinner or if you’re setting up customer service options with software. If you don’t invest in the right tools, you’re not going to get the best result.

 

Avoiding burnout requires that you be very honest with yourself and others about your capabilities. No one really needs to work 80 hours a week. The human body was not designed for that. Therefore, you will need to learn how to schedule yourself to accomplish your goals without overworking because you’re not here to simply work and make money. You’re also here to have a full and well-rounded life that includes downtime, vacations, family, friends, and joy.

Focus and Find a Good Mentor

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How to Take Personal Time Off as An Entrepreneur

If you thought it was hard to take personal time off as an employee, you might be shocked that it’s even harder to take time off as an entrepreneur. After all, it’s your business, so there is more work than can ever be done even if you worked twenty-four-seven 365 days a year.

 

Knowing that it’s hard to take time off, but if you want to avoid burnout, you need to take personal time off or pay the price mentally and physically.  You are probably not going to be surprised that the way you take personal time off as an entrepreneur without worrying is to plan in advance so that you can postpone, automate, and delegate the tasks that need to keep happening even when you’re off the clock.

 

Plan in Advance

 

If you really want to take time off, it’s not going to happen without planning for it in advance. You’ll need to prepare not only yourself to rest and relax, but your business to run without you for short periods of time.

Your Lack of opportunity

 

The more you set up your business to be hands-off, the more likely you’ll be able to take the time you need without adversely affecting your business. That may include automation, outsourcing, and other technology that makes business and life much more straightforward.

 

Postpone, automate, or delegate

 

Everything you do doesn’t have to keep going while you’re on vacation or taking a day off. Some things are helpful, such as checking in on social media with your audience, but they can stop for a while without affecting anything significant.

 

You can also set up pre-scheduled content to appear in your blog or on social media, even if you’re not really there. The more you have automated, the better because you can keep email marketing, social media marketing, and more while you’re not there, and no one will even notice because of the automation possibilities with technology today.

 

You can also delegate specific tasks to your virtual assistant or others while you’re gone. For example, you can ask your VA to post or answer more questions in your private group while you’re gone than normal.

 

Disconnect but Set Realistic Check-in Periods

 

As a business owner, it may be impossible for you to totally disconnect for weeks at a time, but you can certainly check in fewer times. For example, you can go on a weeklong vacation and agree that you’ll only check your email once every 48 hours, in which case you’ll delegate any fires to your VA.

 

By setting a realistic check-in period times, you can reduce the stress of the unknown while also enjoying your vacation without checking in during the times you’re disconnected. Turn off your technology from business notifications during the disconnect times and only turn it on during the prescheduled check-in periods.

 

It can be difficult as an entrepreneur to take personal time off, but if you start now setting up your business to run as much as possible without you using technology and human resources to get things done, you’ll be glad you did. Try taking short times off to start and then work yourself up to taking off a month at a time.

 

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Journaling Tips for Burnout Prevention

Numerous studies tout the benefits of journaling for all sorts of issues from helping you lose weight, to helping you build better relationships, and yes, to help you avoid experiencing burnout. Keeping a journal is a great way to get organized as well as dump your thoughts and feelings out to analyze.

Studies are showing that journaling:

 

  • Reduces symptoms of illness
  • Improves cognitive function
  • Strengthens the immune system
  • Offsets adverse effects of stress

 

While there are some drawbacks such as tired hands, if you’re handwriting your journal, the disadvantages are easy to overcome now that you can use electronic journals. In fact, journaling is a great way to prevent burnout or reduce the effects from and overcome burnout that pretty much anyone can do even if you have a physical or mental disability.

 

There are different types of journals you can use depending on the problem you’re trying to solve. Let’s look at a few options.

 

  • Gratitude Journal – This type of journal is simply for writing in it once or twice a day, one to three things you’re grateful for that has happened or that you experienced. It’s useful to read back when you’re struggling as well as beneficial to bring thoughts and feelings of gratitude to your heart and mind daily.

 

  • Emotional Release Journal – With this journal, you’re going to write in it when you feel overwhelmed emotionally. It’s a good idea to use this type of journal in private so that you can experience your emotions. You can write or speak your feelings, without judgment, to get them out.

 

  • Bullet Journal Method – This type of journal is a way to keep a journal without having to write complete sentences. You’ll want to have tabs for each part of your life, business, and work. Then you’ll simply use phrases and words in bullet form to remember the task or information.

 

  • Personal Planning Journal – This type of journal is great for planning your life and your business. It can help you identify places for improvement in your business and your life. It enables you to gain accountability in all areas of your life.

 

Depending on the type of journal you want to use, the main point is that you should work on being honest with every entry, and also commit to using the diary for at least thirty days before you even start. The only way a journal works is to use it regularly and continually until it’s as second nature as walking and talking. Choose your type of journal, and your method of entry, then just keep doing it every day for a month. After the month is over, you can evaluate whether it helped you or not.

 

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Advice for life from a Navy Seal! One of the Best Motivational Speeches

I recently watched a video of a commencement address by Admiral McRaven, who has been a Navy Seal for over 30 years.

In his talk to the graduates, he outlined how they can be instruments in changing the world.

Click Below to view the Speech.

I wanted to include the link so that you could watch the talk as Admiral McRaven can say it much better than I.

Here are his 10 suggestions that can help us on our way to a better world.

 

Be The Change

 

 

10 suggestions to help us overcome our struggles and help others in this world.

  1. Start the day with a task completed.

  2. Find someone to help you through life.

  3. Respect everyone.

  4. Life is not always fair, move forward.

  5. Don’t be afraid to fail often.

  6. Take risks.

  7. Facedown the blues.

  8. Step up when times are toughest.

  9. Lift up the downtrodden.

  10. Never Give up

 

Number 10 Is one of the most important and that is

NEVER GIVE UP.

I hope you take the time to watch this short 16-minute video.

It is extremely motivating and inspiring and will give you a good feeling about the future of our world.

 

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Signs of Burnout to Watch Out For

The best way to protect yourself against burnout is to understand the signs to watch out for.

 

Many high achievers experience burnout, whether they work for themselves or others.

The thing is burnout can be prevented if one understands what to watch for and what to avoid.

Do you Experience Burnout

First, understand that burnout is essentially a state of chronic bad stress that leads to physical and emotional exhaustion, detachment and cynicism and feelings that you aren’t accomplishing anything and that everything you do is ineffective and doesn’t matter.

 

While, at the same time, feeling irreplaceable and unable to say no to anything. It’s kind of like feeling as if you’re on a mouse wheel. Working harder and harder but never going anyplace. You’re tired, overworked, and not accomplishing your goals. In all the chaos, you may not even have goals to check.

 

Any one or more of the following signs can signal either outright burnout or the potential to experience burnout if mitigation methods aren’t imposed.

 

  • Chronic Fatigue and Insomnia – If you are always tired, or you can’t sleep, or both, primarily due to circular thoughts about the work you’re doing, it can be due to burnout or approaching burnout. It’s often one of the first signs.

 

  • Forgetfulness, Lack of Productivity and Poor Performance – When you can’t sleep well or concentrate, it is natural that you may forget things, not work fast as you did before, and do things poorly.

 

  • Inattentiveness and Detachment – It’s hard to focus and pay attention when you’re suffering from burnout, and it can look like detachment and even inattentiveness. If you have been accused of this by someone else, pay attention.

 

  • Isolation, Apathy, and Hopelessness – When burnout gets really bad, it can turn into wanting to pull away from others due to not caring about anything. If you feel like your actions don’t matter, it can lead to hopelessness.

 

  • Illness and Physical Symptoms – Your feelings can end up manifesting as an actual illness. You can become more susceptible to colds and infections when you’re not eating right. Plus, due to not taking care of yourself, you may end up more likely to get a diet-related illness like diabetes if you’re not taking care of yourself.

 

  • Lack of Appetite or Poor Diet – All the feelings you’re experiencing can cause you to either not eat at all or eat very poorly. It might not seem apparent immediately but eating a diet high in nutrition is one of the ways to avoid burnout and adverse health outcomes.

 

  • Anxiety and Depression – Mental illness can also rear it’s head as you are experiencing burnout. Sometimes it’s due to nutritional imbalances, or chemical imbalances, but sometimes it’s situational.

 

  • Anger, Pessimism, and Loss of Enjoyment – When you are experiencing the brunt of burnout, you may act out with hostility due to being disillusioned about business and life. If you aren’t enjoying it and feel like you never will, that will affect you severely.

 

If you aren’t enjoying your business or your life and the feelings of discontentment are intruding on your ability to move forward, you may be experiencing burnout. If you think you are, it’s a good idea to start right now, today, creating a plan that will work better for you as an entrepreneur. After all, you deserve all the good things in life, including security, satisfaction, and joy.

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