No doubt, the state of work changed significantly in recent years. Among others, one of the biggest changes was the popularity of the work-from-home setup.
Working from home has plenty of benefits. It is convenient since you no longer need to travel to the office. This is also great for those who want to spend more time with their family. It can also promote better work-life balance and will make your schedules more flexible. Not to mention, you can save money.
Nonetheless, it also has its drawbacks. For instance, it can result in burnout. The good thing is that there are a number of things that you can do to help avoid work-from-home burnout. Read on and learn from the tips we’ll share.
How to Avoid Work-from-Home Burnout
1. Set Boundaries
To work from home effectively and prevent burnout, it is crucial to have boundaries. Yes, you are working in the comfort of your home, but this does not mean that your personal and work life should intertwine.
Prevent exhaustion and constant work by creating a schedule and working only during the designated work hours. Also, do not respond to emails when you are not during your working hours. If possible, have a dedicated office phone and turn it off once you are done with work. When you are having a lunch break, do it outside of your work station. By setting boundaries, you can lighten your load and minimize stress, which can then help you regain your energy and focus to stay productive.
2. Follow the 90/20 Rule
According to the 90/20 rule, you should work for 90 minutes and take a break for 20 minutes. This ultradian rhythm will help you get more work done within the day while feeling satisfied instead of being exhausted. During those 90 minutes that you are working, you should fully focus on the task.
Your brain uses most of its glucose within 60 to 90 minutes. This is the sugar responsible for making sure that your brain is functioning optimally. Taking a break for 20 minutes will help recharge glucose and your brain. In turn, you will be prepared for another 90 minutes of work, increasing the chances that you can better concentrate.
3. Practice Self-Care
Burnout happens when you are too obsessed with work. If most of your day is all about doing work-related tasks, then exhaustion comes naturally. One good way to prevent work-from-home burnout and maintain a healthy work-life balance is by spending some time to take care of yourself. This way, you will not only have a break, but you can also prioritize your well-being.
Trying to fit in a quick workout in your busy schedule is a good way to practice self-care. During breaks, you can do a short stretching or yoga session. Meditation can also help. More so, you can stock up on healthy snacks to munch when you are having too much at work. Make sure as well that you get enough sleep and stick to a regular sleep schedule.
4. Set up your Workplace Properly
Prevent burnout and stay productive when working at home by setting up your space properly. If there is a spare room, it is a good idea to utilize it as your workspace instead of working in the living room, dining room, or bedroom. Brighten up your workplace by ensuring proper lighting. Invest in an ergonomic chair. A table that you can convert into a standing desk is also nice to have. You can also add décor that will enliven your space, such as plants.
If you have no budget for setting up your workspace, you might want to look at Mississippi loan options from Creditninja. The latter can provide quick personal loans, providing you with the money needed to buy the essentials for your workspace at home.
5. Pay Attention to your Diet
It is tempting to eat anything and anytime when you are working at home. However, this is one thing to avoid as it can contribute to burnout. Create a schedule for your meals and snacks. For instance, eat a hearty breakfast before you start your day instead of opening your laptop first and trying to squeeze in time to eat later.
Prioritize healthy eating. Meal planning is a must not only to save time and become more productive but to also ensure you are getting the right nutrition. Focus on real food with fruits, vegetables, fiber, protein, and healthy fats. Hydrate with plenty of water. Limit your caffeine intake.
6. Connect with Other People
Workplace communication is crucial for the success of an organization. However, when you are working at home, communication is often limited to video conferences, phone calls, and emails. You won’t be surrounded by colleagues you can talk to during lunch breaks. This can be bad for your mental health and can increase the chances of suffering from burnout.
Even when you are working at home, try your best to stay in touch with your colleagues. You should also communicate with family and friends. This is a great way to have a break from a stressful job. More so, knowing that you are surrounded by positive energy and the right people will keep you going, even if your job is getting more difficult. A single text or a quick phone call can go a long way.
7. Take a Day Off
Being overworked is one of the many things that can lead to burnout. Some people turn into workaholics, working up to seven days a week when they are at home. You might think that you will get more done with such a schedule, but it can be bad, especially for your mental health.
To prevent work-from-home burnout, do not work on weekends as much as possible. Spend at least a day doing other things that are not related to your work. As soon as you are feeling burnout from work, schedule a day off. Structure it differently from the days that you are working. Go out for a walk. Treat yourself to a nice meal. Watch a movie. Spend time with your loved ones. Do things that will let you recharge and forget your work even for a while.