EP174: Recovering from Burnout [Part 2 of 3]

In this episode of the Carrots ‘N’ Cake Podcast, I dive into Part 2 of Recovering From Burnout.

I touch on my top strategies such as:

  • Setting work-life boundaries
  • The benefits of therapy
  • Using functional testing to heal
  • Building Muscle

For those workaholics like myself, setting work-life boundaries was crucial for maintaining a healthy work-life balance and preventing burnout. Here are some steps to help you establish and maintain clear boundaries:

  1. Define your priorities: Identify what matters most to you in your personal life, such as family, hobbies, health, and relaxation. Recognize the importance of these areas and prioritize them accordingly.
  2. Determine your ideal boundaries: Consider how much time and energy you want to dedicate to work versus other aspects of your life. Decide on the number of hours you’re willing to work each day, when you’ll start and end work, and how much time you want for personal activities.
  3. Communicate your boundaries: Clearly communicate your boundaries to your colleagues, managers, clients, and even family members. Let them know your working hours and when you’re not available. Be assertive and firm about your boundaries, while remaining professional and respectful.
  4. Establish a routine: Set a consistent schedule for work and personal activities. Stick to your defined work hours and avoid the temptation to constantly check emails or engage in work-related tasks outside those hours. Create a routine that includes time for relaxation, exercise, hobbies, and spending time with loved ones.
  5. Create a dedicated workspace: Set up a specific area in your home or office for work-related tasks. This physical separation can help create a psychological boundary between work and personal life. When you’re in your workspace, focus on work, and when you leave that area, mentally switch off from work-related thoughts.
  6. Practice self-discipline: Avoid engaging in work-related activities during your designated personal time. Put your work devices aside or turn off notifications to minimize distractions. Be mindful of your own behavior and resist the urge to blur the lines between work and personal life.
  7. Learn to say no: It’s important to set limits and decline additional work or responsibilities when you feel overwhelmed or when it encroaches upon your personal time. Prioritize your well-being and be assertive in saying no when necessary.
  8. Establish technology boundaries: Limit your exposure to work-related technology during your personal time. Consider setting boundaries for checking emails, attending virtual meetings, or using work-related apps outside of work hours. Give yourself permission to disconnect and recharge.
  9. Take care of yourself: Make self-care a priority. Engage in activities that help you relax, unwind, and recharge. Whether it’s exercising, reading, spending time in nature, or pursuing a hobby, make sure to allocate time for activities that bring you joy and fulfillment.
  10. Regularly assess and adjust: Periodically evaluate your boundaries to ensure they are effectively meeting your needs. Be flexible and open to adjusting them as circumstances change. Regularly assess your work-life balance to prevent any imbalances from creeping in.

Remember, setting work-life boundaries is a continuous process that requires self-awareness, discipline, and consistent practice. By establishing clear boundaries, you can create a healthier and more fulfilling balance between your work and personal life.

I hope this episode helps you to reevaluate what’s causing your burnout and know that change can happen! Listen to the episode HERE and don’t forget to rate and review.

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