You’re not a machine, but I bet you’ve spent more than seven hours in front of the screen pretend to be one. Yes, I understand that you have a lot of work to do and that’s an indication that much of it is happening digitally. However, unlike your devices, you need more than one power source. You are a complex organic being that needs periods of rest and stimulation to function at your best. You work in one of the most industrious countries in the world. The United States does not set limits on the workweek and work more hours than nearly all countries in the OECD. If you are feeling overwhelmed, you are not alone. America lost 500 billion dollars per year Work-related stress and burnout can affect everyone from entertainers to Fortune 500 CEOs.
You already feel the effects of exhaustion, fatigue, brain drain. Burnout is so common these days that WHO recently recognized it as an “occupational phenomenon” and are investigating how companies can better manage it. Problems that you may once have easily solved can seem like a Gordion knot when you are not thinking or seeing clearly.
Behave like a machine, and you will eventually become physically exhausted, mentally and mentally exhausted. Instead, learn to turn it off and watch your productivity and quality skyrocket. You can even open up new mindsets that will bring you closer to what you want out of life and help you re-establish or strengthen your connection with loved ones.
But how can you turn off when you have so many responsibilities? You may run a business, manage one, or work in a small team, where your absence will make it more difficult for the people you leave behind. Plus, you need to put food on the table. Well, there’s no need to pack up and move up the mountain yet. Here are some practical tips to help you turn off wherever you are.
Admin automation to free up your time
Think of all the repetitive tasks you do every day: Check and answer emails, schedule meetings, pay bills, pay salaries, help customers, etc. Instead of handling tasks these manually, automate them with software. Work smarter, not harder, and use technology for one of its biggest appeals: freeing up time to do other things.
Consider creating email templates and canned responses to frequently asked questions. Synchronize your calendar with your groups. Use software like Calendly to book meetings with people outside of your organization. Skip the spreadsheets and write scripts (or buy them) to help you populate your database automatically. You can also install a chatbot for simpler request handling.
You’ll find tons of workflow automation software online to automate everything from payroll to task management to sales commissions. Google Workspace also has built-in automation tools, from smart labels in Google Mail to group calendars, making it easy to organize your schedule and workload efficiently, taking the burden off your mind (and calendar). your).
Perform frequent device shutdowns to avoid burnout
End 80 percent Global population owns a smartphone. Combined with laptops, monitors, and TVs, you probably spend more time in front of electronic screens than you do sleeping. That’s no exaggeration: Let’s do it. Ironically, iOS does it for you (at least for your Apple devices). Compare those hours to sleep time and I think you’ll be shocked.
“What is the problem?” you may wonder. Besides poorer eyesightheadaches and insomnia, technology addiction is also linked to anxiety and depression. You may think that connection is always there to help your customers or employees, but you are setting yourself up for failure and worse. Logging extra screentime isn’t a badge of honor: it’s a health risk.
Schedule regular breaks from devices. Most doctors recommend resting for five to ten minutes every hour, but go further and take the whole day (or more) now and again. Powering off will be difficult at first – you may even feel irritable – but in the long run, freeing your mind from the constraints of devices will help improve your thinking and strengthen your mental health. friend.
Walk to stimulate creativity
Americans spend more time sitting today than at any other time in history. You can sit for about 15 hours a day. A sedentary lifestyle shortens your life, adds extra pounds, and can increase your chances of disease. Regular walking will not only help you protect your physical health, but this much-needed escape from the office will also help your mental health.
One study suggested that Walking improves creativity by 60% (compared to sitting). When indoors, at your desk, ostensibly solving a problem, you may find that going for a walk in a local park helps you improve. Just being around nature (grass, trees, sea, wildlife) Reduce stressslow your heart rate and relieve muscle tension – conditions where great ideas thrive.
Whether you work in an office or a spare room, go outside once a day – perhaps at lunchtime. Leave the devices behind and let your mind wander. Get a notebook and pen to jot down ideas. Observe the world around you. Gentle exercise, walking combined with being in nature can do wonders for you concentration, mood and cognitive function.
Practice mindfulness to open your mind
Do you remember the last time you did nothing? You can take over your mind from the moment you wake up (and with your smartphone) until you fall asleep (when you charge it). Whether you’re checking email, dealing with customer support issues, or just looking at it The latest trend in startupsYou spend less time in the present.
Like a mechanical watch, too much activity and environmental pressure will wear out the mind. Sleep recharges you, but sometimes you need to reset, get out into the world, and synchronize your mind with your body. Practicing mindfulness helps to silence distractions, reduce rumination (washing machine thinking) and Improve perception, clarity and focus.
But what is mindfulness? According to the American Psychological Association, mindfulness is “a moment-to-moment awareness of one’s experience without judgment.” Yoga and meditation are two popular examples of mindfulness activities, but even taking fifteen minutes to focus on your breath can still help overactive mind and reduce anxiety.
If you run or manage a business or are responsible for something that you consider important, you will feel pressure to succeed. You will ponder, evaluate your actions critically, and feel stressed when things don’t go your way. You can lose objectivity and criticize yourself, reinforcing negative thoughts. This is a quick route to your business, and you’ll burn yourself out in a vicious cycle of getting more done. Practicing mindfulness to refocus on what’s important.
Socialize with loved ones to remember what’s important
We all have a deadline to break the mold before we die. How this manifests in your life depends on your goals. You probably want to build a billion dollar business. Maybe you want to land a rocket on Mars. It’s not important. Just remember that true, lasting happiness It doesn’t come from fame, money, or achievements, but from the close relationships you build.
Of course, your career goals are important. But wouldn’t you be upset in bed when you missed deadlines or revenue goals? No possibility. You will likely have other regrets, such as not spending more time with friends and family, or wishing that you were better with them. We often realize the important things too late to change things: We worked too much and loved too little.
Remember the last time you surprised a loved one? Cultivating close relationships with others makes you happier. And when you’re happier, you’re also stronger, more confident, and more resilient to life’s challenges. A generous amount of time can make you more successful. Better yet, positivity is contagious and your acts of kindness can inspire others.
You can sell your company or take a day off, for example. While a pause in momentum may seem counter-intuitive, the extra time and space can provide some much-needed perspective. And when you’re ready to continue your career or start a new business, you can go further than you ever thought possible if you give yourself time to reflect.
Everyone tries to make their life meaningful, create conditions for happiness. The world is chaotic, and social systems create order, but honestly, no one know (also disagreeing with) the right path. We simply do what we think is best for us at the time. Nobody is perfect. We are all human. We are all prone to mistakes. And we are in it together.
Simulating the cold performance of a machine is a zero-sum game. We admire productivity because we associate it with achievements and rewards. But if our achievements come at the expense of our health, happiness, and relationships with others, who really wins? Not you, not your business, and not society. So, shutting down once will help limit burnout. You deserved it.
Image credit: Mikael Blomkvist; Bark; Thank you!