Work from home has been a huge trend now, partly caused by COVID-19, partly by companies realizing that office cost is a huge expense and their fear of people working less, or worse at home proved only to be a limiting belief. As for you – how can you avoid work-from-home burnout? How can you deal with distractions, loneliness, and staying motivated? In a survey of over 1000 respondents by Deloitte, 77% said they have experienced burnout at their current job. 83% said burnout can negatively impact personal relationships.
The top causes of burnout are:
– unclear job expectations,
– too many hours,
– dysfunctional workplace dynamics, l
– lack of social support,
– not taking vacations,
– lack of control,
– and poor communication.
The Mayo Clinic points to these signs for work from home burnout symptoms:
– Feeling exhausted both physically and emotionally.
– Lack of interest in work and minimal energy to be productive.
– Loss of satisfaction from achievements.
– Reduced performance and productivity.
– Anxiety in the remote workplace.
– Low mood.
– Difficulty concentrating.
– Lack of creativity.
Visual Capitalist website outlines perfectly the struggles of remote workers.
I am working from home for the last 10 years, and love it. However, it takes time to adjust, and find a perfect time, place, setting, tools, resources, and mindset. Also, self-compassion is a big aspect of it – the awareness that en emotional wave is normal and balancing it is truly what happens. It’s like with happiness – even if you are a happy person, you still have moments of doubt, disappointment, and fear.
Here are my Top 10 ways to avoid work-from-home burnout:
1. Celebrate your wins.
If you are not sure what to celebrate – let’s start with the win of not driving to work and saving money on gas or having more time to sleep or Netflix more, and most importantly not seeing that annoying Becky (place your least fav coworkers’ name here) in the office. Create your celebration list – the small things like a meeting that went well, a project finished on time or an email from your boss congratulating you on a project or aspect of it.
Celebrations and gratitude are the biggest parts of our self-care. As humans, we tend to concentrate on our lacks, mishaps, and what we should have done or said better… Please from now on implement more self-celebratory notes, comments and conversations. Celebrating each other, with our differences, different perceptions and talents is what should matter most!
2. Create a perfect office space.
Keep in mind it doesn’t have to be an office space out of a catalog. I personally don’t have a dedicated office, but dream of an actual room with cute motivational quotes, boards etc. I made my couch my workstation. I purchased a coffee table with a lift-top and love it. That also helps me to be near the bay window, and I love seeing trees, squirrels, birds, chipmunks, and lots of natural light.
Here are a few ideas for a tiny office space and a guide on how to create a home office in a small space.
3. Add some scents to your office!
Yes. Working while inhaling essential oils is my thing. I love Clarity essential oil from Young Living to help me look at clients’ branding and web design concepts from different perspectives – one as me, the designer and strategist, and then as a potential client. Rosemary is my second favorite essential work to avoid work from home burnout. According to research Rosemary Essential oil helps with concentration and memory and is said to be anti-depressive.
4. Get dressed!
This is a big one. I have worked (busted) in pajamas many days and have to admit those were the days I was slacking the most, jumping through social media, running to the fridge more, and hating myself and everything around me. So I don’t care what you feel comfortable in – wear something different than a set of PJs.
5. Schedule a walk or exercise time.
I wrote this in part as my commitment to do it more often. On those days I actually get out for a walk, either during lunch or after work, I feel better, more accomplished, and happier. A perfect break from my more sedentary, work-on-the-couch life 😉
Here I must admit I have purchased the stationary bike, and… hard truth bomb here – I used it maybe 5 times during the year I had it. Now I hope a treadmill would be a better idea for me to at least use while watching movies.
6. Schedule time with friends or clients in person.
I know during COVID-19 Zoom and other online meetings were the only options, but as we transition back to normalcy schedule in-person meetings. I love scheduling my branding sessions or marketing strategy sessions with clients in person. I am happy I am not stuck at home, have a human connection, and can help others. So a big WIN-WIN-WIN on a path to avoid work-from-home burnout!
7. Take “ME time” seriously.
What makes you happy? What gives you a sense of relaxation? A hot bath? Do it! Reading a book? Do it! I am currently reading “The Code of the Extraordinary Mind” by Vishen Laknilani. I also love painting and am working on a macrame. Do you like crocheting? Planting? Gardening? Whatever it is – Definitely DO IT!
8. Define your schedule.
Many people will advise you to schedule your time daily 9-5 or 8-4. For me, it doesn’t work. I get most creative in the evenings after the kiddos go to sleep. Yet on other days I wake up earlier and feel ready for that exciting contract – so for me, personally, I opt to listen to my body and my mood to schedule work when I am ready mentally and can ensure I am creative, detail-oriented, and most productive.
So define your work from home schedule that works for you and with you! I know, if possible.
9. To-Do list.
This is a must as it’s human to fall into a procrastination mode or assume we do tasks in 10 minutes that in fact take hours. I create my monthly to-do with deadlines and fun activities on it to keep me motivated. Also, a weekly list to keep me in check plus a daily Top 3 tasks. Note: I schedule those weekly and just shift or cross off faster if done. Download this beautiful to-do list here.
Work on your mind, attitude, and listen to your body.
Need help with stress, overcoming limiting beliefs, or need a confidence session?
All those aspects help you avoid work from home burnout too. Don’t hesitate to contact Angie, who specializes not only in branding but also in a technique that allows you to directly communicate with your unconscious, intuitive mind. It is a gentle, profoundly effective process that navigates between Mind and Body… Head and Heart for greater vitality, success, and happiness. It releases your extraordinary inner resources to lift your spirit and inspire effortless action!
Please don’t hesitate to comment with your favorite ways to avoid work from home burnout! Here are some interesting statistics on work from home burnout research.
Need extra help? Schedule your session to eliminate stress, overcome overwhelm, a regain inner power. Here!