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- You Are Tired and Burned Out - Try This
You Are Tired and Burned Out - Try This
Justin Mecham
July 01, 2024
Hey Full Potential Zoners!
Why are so many of us burning out?
77% have experienced burnout at their current jobs. (Gallup)
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Burnout is real.
It's impacting our mental health and productivity.
➟ You are overworked.
➟ You lose motivation.
➟ You can’t concentrate.
➟ You become detached.
➟ You don’t perform well.
Daily habits can help us feel better.
Today we are going to help leaders master this by using my:
‘Say Goodbye To Burnout' framework.
Let’s dive in!
The What, Why, & Signs To Look For
Mental Clarity
What it is: The ability to think clearly and focus effectively.
Why it is important: Clear thinking enhances productivity and decision-making.
Signs to Look For:
Difficulty Concentrating: Struggling to stay focused on tasks or easily distracted.
Social Connection
What it is: Building and maintaining meaningful relationships.
Why it is important: Social bonds reduce stress and improve emotional well-being.
Signs to Look For:
Feeling Isolated: A sense of loneliness or emotional distance from others.
Emotional Unwind
What it is: Managing and balancing your emotions.
Why it is important: Emotional balance prevents burnout and promotes mental health.
Signs to Look For:
Mood Swings: Experiencing frequent and intense emotional ups and downs.
Sensory Break
What it is: Giving your senses a rest from overstimulation.
Why it is important: Reduces sensory overload and stress.
Signs to Look For:
Overwhelmed by Noise: Finding it hard to concentrate in noisy environments.
Community Activity
What it is: Participating in physical and social activities within the community.
Why it is important: Physical activity and social engagement improve overall well-being.
Signs to Look For:
Physical Inactivity: Lack of physical movement or exercise in your daily routine.
Creative Inspiration
What it is: Engaging in creative activities to stimulate your mind.
Why it is important: Creativity can rejuvenate and inspire you, reducing burnout.
Signs to Look For:
Feeling Stuck: A sense of boredom or lack of inspiration in your daily activities.
Spiritual Renewal
What it is: Connecting with your spiritual side to find peace.
Why it is important: Spiritual practices can provide comfort and reduce stress.
Signs to Look For:
Lack of Purpose: Feeling disconnected from your values or sense of purpose.
Physical Recharge
What it is: Ensuring your body gets the rest it needs.
Why it is important: Physical rest is essential for recovery and overall health.
Signs to Look For:
Persistent Fatigue: Constant tiredness despite getting enough sleep.
Nature Escape
What it is: Spending time in nature to relax and rejuvenate.
Why it is important: Nature exposure reduces stress and improves mood.
Signs to Look For:
Feeling Stressed Indoors: Increased stress levels or anxiety when spending too much time indoors.
Mental Clarity
Several team members came to me expressing difficulty concentrating, feeling overwhelmed by the volume of tasks, and experiencing mental fatigue.
The quality of work began to decline, and team morale was lower than I wanted it to be.
The constant distractions and lack of focus led to frequent mistakes and miscommunications, which further delayed project timelines.
Team members felt stressed and disorganized, contributing to a negative work environment.
I decided to implement strategies to improve mental clarity for the team.
Here’s how I approached it:
Scheduled Regular Breaks
I encouraged the team to take short breaks every 90 minutes. These breaks helped clear their minds and return to tasks with renewed focus.
Introduced Brain Dumping
We started daily sessions where team members would spend 10-15 minutes writing down all their thoughts. This exercise helped them clear mental clutter and prioritize their tasks more effectively.
Promoted a Healthy Work Environment
I ensured the workspace was free from unnecessary noise and distractions. We set up a quiet room where team members could go if they needed a focused environment.
Implemented Mindfulness Practices
We incorporated a 5-minute mindfulness session at the start of each day. This practice helped the team center themselves and improve their attention span.
Results
By implementing these changes, the team's ability to focus improved significantly.
Mistakes decreased, project timelines were met more consistently, and the overall quality of work increased.
Team members reported feeling less stressed and more in control of their tasks.
The improved mental clarity not only increased productivity but also increased team morale.
Here's how you can make it real over the next 4 days:
Day 1: Set a Clear Goal
Choose one of the 9 burnout lessons you want to work on this week.
Define a specific, achievable goal related to your chosen lesson.
Example: If you chose Mental Clarity, your goal could be "Improve my focus by minimizing distractions at work."
Write down your goal and keep it visible throughout the day.
Remind yourself of this goal whenever you start to feel distracted or off track.
ChatGPT Prompt to Help: "I want to set a clear goal for improving my [chosen lesson]. How should I define a specific, achievable goal, and what steps can I take to keep it visible and top of mind throughout the day?”
Day 2: Create a Supportive Environment
Modify your environment to support your goal.
Example: For Mental Clarity, this could mean decluttering your workspace.
Spend 10 minutes organizing your work area.
Remove unnecessary items, and create a clean, distraction-free space.
ChatGPT Prompt to Help: "I need to create a supportive environment to achieve my goal related to [chosen lesson]. What specific steps can I take to modify my environment and make it more conducive to achieving my goal?"
Day 3: Implement a New Practice
Integrate a new practice that supports your goal.
Example: For Social Connection, you might schedule a break with a colleague.
Plan and engage in one activity that aligns with your goal.
If it's Social Connection, spend 15 minutes talking to a friend or family member without distractions.
ChatGPT Prompt to Help: "I want to implement a new practice to support my goal of improving my [chosen lesson]. Suggest some effective activities or practices that I can easily integrate into my day."
Day 4: Reflect and Adjust
Reflect on your progress and make necessary adjustments.
Example: For Emotional Unwind, assess how well you've managed your emotions over the past few days.
Take 10 minutes to reflect on what worked and what didn’t.
Write down any changes you need to make and plan how to implement them going forward.
ChatGPT Prompt to Help: "I'd like to reflect on my progress with improving my [chosen lesson] and make any necessary adjustments. What should I consider when reflecting, and how can I effectively plan and implement changes based on my reflections?"
Make time for yourself every day.
Little changes lead to big results.
Taking care of your mind, body, and spirit is not a luxury—it's a necessity.
Each day presents an opportunity to grow and improve.
Reflect on your progress, celebrate your achievements, and stay committed to your well-being.
Love yourself enough to change.
Until next week and with lots of love,
Justin
This Week’s Growth Recommendations
Book To Read:
"Burnout: The Secret to Unlocking the Stress Cycle" by Emily Nagoski, PhD, and Amelia Nagoski, DMA (see it here)
TED Talk to Watch
"The cure for burnout (hint: it isn't self-care)" by Emily Nagoski and Amelia Nagoski (see it here)
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