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- Burnout Isn’t a Badge of Honor, It’s a Warning Sign
Burnout Isn’t a Badge of Honor, It’s a Warning Sign
Justin Mecham
August 19, 2024
In partnership with
Hey Full Potential Zoners!
Burnout isn’t a badge of honor, it’s a warning sign.
Here's what your days shouldn't be:
➟ Morning: Just work.
➟ Afternoon: Only work.
➟ Evening: Only work.
➟ Night: Still work.
First, a BIG thanks to this week’s sponsor:
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77% of employees experience burnout due to poor work-life balance. (Harvard Business Review)
You deserve a life outside of work.
Tasks can wait.
Your life can’t.
Today we are going to help leaders master this by using:
‘Find Your Work-Life Balance'.
Let’s dive in!
The “How”
Set Boundaries
Turn off notifications: Silence work-related notifications after hours to fully disconnect.
Create a buffer zone: Set aside 15 minutes before and after work to mentally transition.
Prioritize Tasks
Use the 2-Minute Rule: If a task takes less than two minutes, do it immediately.
Block time for priorities: Schedule specific time slots each day for high-impact tasks.
Take Breaks
Use the Pomodoro Technique: Work for 25 minutes, then take a 5-minute break to recharge.
Walk during breaks: Get up and move around to refresh your mind and body.
Unplug After Work
Set an evening routine: Establish a consistent routine to signal the end of the workday.
Use an analog clock: Keep an analog clock by your bedside to avoid checking your phone at night.
Delegate Tasks
Clarify expectations: When delegating, be clear about what needs to be done and by when.
Follow up briefly: Check in periodically to offer support and ensure progress.
Learn to Say “No”
Offer alternatives: If you must decline, suggest a different time or solution.
Be firm, not apologetic: State your boundaries clearly without over-explaining.
Exercise Regularly
Incorporate micro-workouts: Do short, 5-10 minute exercises during breaks.
Schedule it: Put exercise on your calendar to ensure it happens daily.
Plan Your Week
Use theme days: Dedicate specific days to certain types of tasks (e.g., meetings, creative work).
Review mid-week: Take 10 minutes mid-week to adjust your plan based on what’s been done.
Enjoy Hobbies
Schedule hobby time: Treat your hobbies like appointments—don’t cancel them.
Join a group: Participate in a hobby-related group to stay motivated and connected.
Learn to Say “No”
A team I worked with was overwhelmed by the sheer number of tasks they were trying to manage.
They felt obligated to say “yes” to every request from different departments, leading to burnout, missed deadlines, and a noticeable drop in quality.
When I stepped in as a consultant, the first thing I did was help the team identify the core tasks that truly mattered to their success.
We categorized tasks based on their importance and impact.
Then, I introduced the "Learn to Say No" principle, encouraging the team to start turning down low-priority tasks that didn’t align with their main goals.
For example, instead of agreeing to every request for last-minute help from other departments, they began to push back politely, suggesting alternative solutions or redirecting requests to the appropriate teams.
I also worked with them to draft clear guidelines on how to respond to non-essential requests, helping them maintain professionalism while asserting their boundaries.
As a result, the team became more focused and efficient.
They started to deliver higher quality work on their most critical projects because they were no longer overwhelmed by less important tasks.
By saying no strategically, they reduced their workload to a manageable level, which not only improved their performance but also restored their work-life balance and positive culture.
Here's how you can make it real over the next 4 days:
Day 1: Identify Your Focus Area
Choose one of the 9 lessons you want to work on this week.
Spend 10 minutes reflecting on why you chose this lesson.
Write down the specific aspect of your work-life that you want to improve.
For example, if you chose "Set Boundaries," think about where you most need to set limits—at work, with family, or in your personal time.
Be as specific as possible. Narrowing it down will help you take meaningful action over the next few days.
ChatGPT Prompt to Help: "I chose the [insert lesson name] lesson to work on. Help me identify a specific area in my work-life balance where I can apply this lesson. What questions should I ask myself to narrow down my focus, and what should I look out for?”
Day 2: Take One Small Action
Pick one small step you can take today that aligns with your focus area.
For instance, if your focus is on "Unplug After Work," you might decide to turn off work notifications for one hour after you finish work today.
Keep it simple and manageable.
The goal is to make progress without feeling overwhelmed.
ChatGPT Prompt to Help: "I’ve identified [insert specific focus area] as my key area to improve. What is one small, actionable step I can take today to start making progress? It should be simple, quick to implement, and make a noticeable difference."
Day 3: Evaluate and Adjust
Reflect on yesterday’s action.
Did it help? What worked, and what didn’t?
Adjust your approach if needed.
For example, if turning off notifications worked well, try extending the time to two hours today.
Continuous improvement is key.
Small adjustments can lead to big results over time.
ChatGPT Prompt to Help: "Yesterday, I took the action of [insert action taken]. How can I evaluate whether it was effective? What signs should I look for to determine if it worked, and how can I adjust it for better results today?"
Day 4: Commit to One Ongoing Change
Decide on one change you will continue after this challenge.
It should be something that had a positive impact over the last few days.
For example, if setting boundaries by turning off notifications helped you feel more relaxed, commit to making this a daily habit.
Write down this commitment and place it somewhere you’ll see it daily as a reminder to keep up the positive change.
ChatGPT Prompt to Help: "I’ve noticed that [insert specific change] had a positive impact during this challenge. How can I make this change a permanent part of my routine? What strategies or reminders can help me stick to this commitment long-term?"
True success is not just measured by your accomplishments at work, but by the quality of your life outside of it.
When you find your balance, you unlock the best of both worlds.
Protect your time, guard your energy, and never lose sight of what truly makes you happy.
Life is too short to be spent in constant stress.
Choose balance, choose well-being, and choose yourself.
Until next week and with lots of love,
Justin
This Week’s Growth Recommendations
Book To Read:
"Off Balance" by Matthew Kelly (see it here)
TED Talk to Watch
"How to Make Work-Life Balance Work" by Nigel Marsh (see it here)
I have built and sold 4 successful companies and I have over 20 years of executive experience.
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