Managing Burnout Through Effective Work-Life Strategies

As someone who works 7 days a week, I have had to create weekends and strict rest periods inside my days of active work. Saturday and Sundays are more led with personal tasks but I can't fully disconnect from the mission on weekends and so day naps, strict working days of 10am-3am and working after 8pm (the kids bedtime) become a method of achieving all of my goals and commitments. My consideration for you is: Clarify your values: Reflect on what truly matters to you. Identify your core values and aspirations in both your professional and personal spheres. Understanding what is most important will help you make more aligned choices. Set boundaries: Establish clear boundaries between work and personal life. Determine specific times and spaces dedicated to work, and make a conscious effort to disconnect and engage in activities that bring you joy and fulfillment outside of work. Communicate your boundaries to colleagues, clients, and loved ones to foster respect and understanding. Prioritise self-care: Taking care of yourself is crucial for maintaining overall well-being. Prioritise self-care activities that recharge and rejuvenate you, such as exercise, quality sleep, hobbies, and spending time with loved ones. Remember that self-care is not selfish; it enables you to show up as your best self in all areas of life. Assess your workload: Evaluate your workload and responsibilities realistically. Be mindful of taking on too much and learn to delegate or say no when necessary. Recognise that you have limitations, and it is essential to avoid burnout by finding a sustainable balance between productivity and rest. Foster open communication: Engage in open and honest communication with your employer, colleagues, and loved ones about your work-life balance priorities. Clearly express your needs and concerns, and seek solutions that accommodate both personal and professional commitments. Collaborative dialogue can lead to mutually beneficial arrangements. Embrace flexibility: Explore opportunities for flexible work arrangements, such as remote work, flexible hours, or compressed workweeks. Flexibility can help create more space for personal pursuits and enable a better integration of work and life responsibilities. Practice mindfulness and presence: Cultivate mindfulness by being fully present in the present moment, whether you are at work or engaged in personal activities. By focusing on the task at hand, you can enhance productivity, reduce stress, and derive greater enjoyment from your experiences. Regularly reassess and adjust: Recognise that work-life balance is a dynamic process. Regularly assess your approach, considering your changing circumstances and priorities. Adjust your choices and commitments accordingly to maintain a harmonious equilibrium over time.

I remember doing this when I was getting started in my career — With new job came new responsibilities. And I wanted to impress everyone around me. My boss, my manager, my colleagues, Even myself. And so I did everything I could to be the best — - Taking on every single work - Saying YES to every opportunity - Being available for work all the time - Always feeling like there’s a lot of left work And this barely left me little to no time for myself, my family and to prioritize my well-being. I was knee-deep in Burnout. And I knew I had caused this. By the time I understood my behavior, I was already suffering. But I knew it was time to change. So I created a system to get myself out of the Self-Inflicted Burnout — By following the S.E.L.F. approach. If this feels like you or someone you know, let them know about the SELF approach to prevent Burnout — ✅ S - Set Boundaries - Establish clear work hours and stick to them as much as possible. - Silence work notifications outside of work hours. - Communicate your boundaries clearly to colleagues and managers. ✅ E- Evaluate Expectations - Prioritize ruthlessly and delegate or eliminate non-essential tasks. - Set realistic deadlines that consider your workload and capacity. - Celebrate your accomplishments, big or small, to maintain motivation. ✅ L - Listen to Your Needs - Schedule time for self-care activities that promote relaxation and well-being. - Pay attention to your body's signals and prioritize rest when needed. - Recognize and address physical or emotional signs of stress promptly. ✅ F - Find Your Voice - Say no to requests that overload your schedule or don't align with your priorities. - Communicate your workload and needs clearly to colleagues and managers. - Collaborate on solutions to manage workload and expectations effectively. And don’t be afraid to ask for help! Have you ever experienced Burnout? Reshare this ♻️ to your network to help them out! _____ Hi, I'm Oliver, a CIO and career advisor from the trenches! I share tips on leadership, ultra-productivity, and career growth that help you to LEVEL UP without Burnout!

1 in 4 employees report experiencing highly toxic workplace behaviour. Here’s how we combat it: I run 3 agencies—Social Beat, Influencer.in, and D2Scale—which employ 300 team members, and I know first-hand how critical it is to address burnout. But here's the thing: most companies approach burnout all wrong. They treat it as an individual problem, throwing wellness programmes and resilience training at the team. Yet, the real solution lies in systemic change in the organisation. A recent survey across 15 countries revealed that toxic workplace behaviour is the single largest predictor of burnout symptoms and intent to leave. So, what's a leader to do? Well, simply having your team "yoga their way out" won't cut it. We need a holistic, top-down approach that addresses the root causes. Here's a 4-step playbook I follow to combat burnout in my agencies: 1) Detoxify the workplace: Identifying and eliminating toxic behaviours like harassment, discrimination, and unrealistic demands is step one. Create a safe, inclusive environment where people can thrive. Give the team an opportunity to voice this out if it's not going in the right direction. 2) Redesign work: Assess job demands, workloads, and processes. Align them with sustainable practices that encourage growth, learning, and work-life harmony. Often this may mean re-setting expectations with clients. 3) Upskill leaders: Invest in training programmes that equip managers with the tools to encourage adaptability, resilience, and psychological safety within their teams. 4) Embed well-being: Weave mental health support into your culture. From team assistance programmes to mental health days, make well-being a strategic priority, not an afterthought. Even the extra holiday during Diwali or New Year can make all the difference. We also use YourDOST as a partner when someone in the team needs to have a chat. The key? Addressing burnout systemically, not just symptomatically. By prioritising a healthy, sustainable work environment, we can ignite a ripple effect of positivity that reverberates through our teams and bottom lines. What changes have you seen your organisation implement to effectively combat team member burnout? P.S. We call everyone a team member, rather than an employee. The change starts with this thought

Do you feel unmotivated to take action of any kind? Do you no longer find joy in hobbies or spending time with loved ones? These could be symptoms of burnout, indicating you may be overworking and feeling mentally and physically drained. According to research by Deloitte: 77% of professionals experience burnout in their current jobs. As alarming as this statistic is, the real issue lies in the fact that many of us don't even recognize the signs until it's far too late. Throughout my career, I can recall several instances where in hindsight I experienced burnout. While from the outside I was succeeding in my career, on the inside I was struggling with my mindset, feelings and relationships. I was fortunate to have a strong support network (both professional and personal) that supported me through these struggles. This personal experience made me realize the importance of normalizing speaking about this topic and educating myself and others on prevention and management strategies. To get some practical insights and tips on this topic, I reached out to my friend Dora Vanourek. Dora is a Burnout Coach for Tech Professionals, a LinkedIn Top Voice on Resiliency, and a Senior Consulting Services leader at IBM. Here are 5 invaluable tips she shared on preventing and managing burnout: 1. Recognize Early Signs of Burnout: Burnout does not happen overnight - instead, it slowly creeps in. Watch out for early signs such as exhaustion, emotional overwhelm, disrupted sleep, changes in eating habits, disconnect from social life, reduced motivation and self-care, physical ailments, and reduced performance. 2. Understand and Address Root Causes: Long hours might seem to cause burnout, but they're often just a symptom of deeper issues. Common root causes include feeling undervalued, working in a toxic team environment, lack of autonomy in how you work, perceived unfairness, and a mismatch between job requirements and your values. Addressing these core issues is essential. 3. Engage in Activities: Find an activity that energizes you and helps you disconnect from your work. Aim for at least 15 minutes on most days. Anything you enjoy will be beneficial: walk, exercise, creative hobbies, dancing to favorite songs, gardening, meditation, etc. 4. Incorporate Meaningful Tasks in Your Work: All jobs have less enjoyable tasks. Research shows that you are less likely to burn out if at least 20% of your work is meaningful. An example is mentoring or coaching someone, developing new ideas or developing a training course for others. Everyone finds meaning in different tasks - reflect and find yours. 5. Ask for help: You are never alone. Reach out to a friend or professional. Your company might have employee assistance programs, or point you to available help in your country. Looking for additional insights on the topic? Follow Dora here on LinkedIn. She posts daily on the topics of  burnout, careers, mindset, coaching, and leadership.

I thought working late nights & weekend sacrifices were the key to success—until burnout hit hard. With 62% of IT pros facing it, here’s how I fought back!😱😖🥷 When I started my #career, I was all in—super excited, ready to prove myself, and constantly putting my heart and soul into every project. But after a few months, things started to feel overwhelming. I still remember missing my best friend's wedding because I was stuck with a project deadline. The guilt hit me hard, and I realized I was sacrificing my personal life for work. A year later, I hit a wall. I was physically and mentally drained, and my motivation was gone. Turns out, I was dealing with burnout. I lost interest in what I was doing, became irritable, and felt exhausted all the time. That’s when I knew something had to change. After some trial and error, I found a few strategies that helped me balance work and life better: 1. Set Boundaries: I realized how important it is to define my working hours. Now, I communicate my availability to colleagues and resist the urge to check emails after hours. This has made my evenings more peaceful without constant work notifications. 2. Prioritize Self-Care: I started making time for things that recharge me—exercise, reading, and spending time with family. Being physically active has boosted not just my mood, but my work #productivity too. 3. Use Technology Wisely: #Technology can blur the line between work and life, but I use tools to manage my time better. #ProjectManagement software helps me stay on top of tasks and reminds me to take breaks, which keeps me organized without feeling overwhelmed. 4. Seek Support: I leaned on mentors and colleagues, sharing experiences and learning from each other. Having a support system has been so important, and we often celebrate our wins together, which creates a positive work environment. 5. Check-In Regularly: I now regularly assess how I'm balancing work and life. Things change, and what works today might not work tomorrow. Staying flexible and adjusting my strategies has been key to keeping things balanced. Work-life balance is definitely not a one-time fix—it’s a journey. I still have days when work tries to take over, but now I have the tools and a #mindset to handle it better. In an industry like tech, where the pace is fast and the pressure is high, taking care of our #mentalhealth and well-being is critical. If you're feeling overwhelmed, remember you’re not alone. It’s okay to pause and reassess your priorities. #startups #entrepreneurship #workplace #worklifebalance #AI #tech #GenerativeAI #hustle

You’ve only got one battery, and it powers both your personal life and your business. The trick is managing that energy effectively across both areas. I learned this the hard way in my early years. For a long time, I treated my personal life and my business as two separate worlds, but I was always tired, always stretched too thin. When you’re drained at home, your business suffers. When you’re overwhelmed at work, your personal life takes a hit. Instead of thinking about balance, think integration. Treat your energy as a shared resource, and allocate it based on what’s most important at that time. 💡 Here are 3 ways to start integrating: Set clear boundaries – Block off time for personal recharge, but also know when to bring your business mindset home to solve problems. Cross-pollinate goals – Think of personal and business goals as interconnected. Fitness goals can fuel focus and stamina at work, for example. Focus on the long game – Burnout happens when you treat each day like a sprint. Integration allows for sustainable, long-term success in both areas. Business and personal life aren’t two separate entities. It’s all you. Treat your energy with the respect it deserves. How do you manage the overlap? Drop your thoughts below 👇

For years, I perpetuated my own burnout because I bought into the busy-brag and the myth that being identified as a “work horse” was a badge of honor. I take great pride in doing top quality work, but I was sacrificing exceptional quality for unrealistic quantity. After burning out, I took a deep dive into the burnout research and now I pursue consistent, top-quality work and honor my wellbeing rather than cranking out mediocre outcomes that result from working around-the-clock and being depleted. 🌟 It’s time to shift the narrative! Instead of striving to be an “over-achiever,” aim to be a “high-achiever.” Embrace quality over quantity and prioritize your well-being. The results are significant: Sustainable Success : Focuses on long-term productivity, reducing the risk of physical and mental burnout. Enhanced Well-Being : Prioritizes mental and physical health, leading to better overall life satisfaction. Higher Quality Work : Encourages thoroughness and creativity rather than just meeting deadlines. Improved Focus : Allows for deeper engagement with tasks, resulting in more impactful outcomes. Balanced Life : Supports a healthier work-life balance, enabling time for personal interests and relationships. You can deliver exceptional work without burning out! 💪✨ Shift your mindset and thrive! 🌱✨ #HighAchiever #WorkLifeIntegration #SustainableSuccess #BurnoutPrevention

Have you ever felt like you're constantly running on empty, juggling multiple tasks without a moment to breathe? Let's explore how to shift from burnout to balance for sustainable success. Picture this: you're working tirelessly, meeting deadlines, and pushing yourself to the limit. But amidst the chaos, you start feeling overwhelmed, exhausted, and on the verge of burnout. Sound familiar? I remember a time when I was immersed in work, neglecting my well-being for the sake of productivity. Days turned into nights, and self-care took a backseat as I chased success relentlessly. The result? Burnout knocked on my door, leaving me drained and questioning my path. It wasn't until I hit rock bottom that I realized the importance of balance. I embarked on a journey to redefine success, not just in terms of achievements but also in terms of well-being and fulfillment. Here are some strategies that helped me transition from burnout to balance: Prioritize Self-Care: Start by setting boundaries and making time for activities that rejuvenate your mind and body. Whether it's a walk in nature, meditation, or simply unplugging from technology, prioritize self-care. Embrace Time Management: Adopt the 80/20 mindset, focusing on tasks that yield the most significant results. Delegate, automate, and streamline processes to free up valuable time for what truly matters. Cultivate Mindfulness: Practice mindfulness in your daily activities. Be present in the moment, savoring experiences without rushing through them. This simple shift can reduce stress and enhance overall well-being. Seek Support: Don't hesitate to ask for help or seek support from mentors, peers, or professional networks. Surround yourself with a supportive community that understands your journey and encourages growth. Takeaways: 🌻 Balance is not a destination but a continuous journey of self-discovery and growth. 🌻Prioritize well-being alongside professional success to achieve sustainable fulfillment. 🌻Embrace mindfulness, time management, and support systems for a balanced and successful life. Are you ready to shift from burnout to balance? Share your strategies for sustainable success in the comments below and join the journey towards a more fulfilling life! #selfcare

"I'm burnt out", said one of my clients. "What?!" - it was completely unexpected. We're working on his first book, and this statement was out of the blue. It brought back memories of my own burnout experience. → Lack of control → Zero time outside of work → Manager overriding your decisions Reasons can be (m)any. The typical first reaction is: "I need some work-life balance". What works is striving for 'work-life dance' instead. Here’s how you can integrate them seamlessly: 1. Blend, don't balance ↳ View work and life as complements. ↳ Equal priority to work and life experiences. ↳ Integrate personal interests into your workday. 2. Communicate fluidly ↳ Share your holistic goals with the team & manager. ↳ Be open about your non-work commitments. ↳ Expect the same from your team too. 3. Embrace tech for harmony ↳ Use apps to efficiently manage tasks. ↳ Learn to delegate and use tech to manage. ↳ Leverage technology to connect, not distract. 4. Take natural breaks ↳ Listen to your body for break cues. ↳ Engage in activities that rejuvenate you. ↳ Breaks are for recharging, not just pausing. 5. Holistic self-care ↳ Incorporate wellness into daily routines. ↳ Prioritize health as a foundation for productivity. ↳ Mindfulness, deep breathing, or meditation - do what works. None of these will work out perfectly (nothing ever does.) But it's important to proactively work on them. Don't wait till burnout strikes. Assess now. 🤜🤛 _____________________________________________________ 👋 Hello, I'm Shiv. Tap the 🔔 on my profile to know how you can earn Authority as an expert in your field, and leverage it to become a magnet for growth opportunities!

Burnout in Life | It's Not WHAT You Do, But WHY You Do It Burnout is a growing epidemic in today's fast-paced, high-pressure work environments. Contrary to popular belief, burnout is not solely a result of the work itself, but rather a consequence of the reasons behind why we do what we do. By understanding the neuroscience behind burnout, we can develop strategies to prevent and overcome this debilitating condition. The Neuroscience of Burnout When we engage in work that aligns with our values and provides a sense of purpose, our brain releases dopamine and serotonin, the feel-good neurotransmitters that reinforce positive behaviors. However, when we feel disconnected from our work or perceive it as a means to an end, the brain releases cortisol, the stress hormone, which can lead to burnout over time. Studies show that individuals who find meaning and purpose in their work are less likely to experience burnout. When we feel that our work contributes to something greater than ourselves, we are more likely to persevere through challenges and maintain a positive outlook. By cultivating a sense of purpose, we can build resilience against burnout. Strategies for Preventing Burnout in career 1️⃣ Align your work with your values : Identify the aspects of your work that align with your core values and focus on those areas. If you enjoy supporting and helping others, spend somepart of your day mentoring others, supporting citizenship activities or contributing into ERG activities. 2️⃣ Set boundaries : Learn to say no to tasks that do not align with your priorities or exceed your capacity. Remember here too saying "No" is not an issue, how you say it, context and urgency of the situation will determine how "No" is perceived. 3️⃣ Practice self-care : Engage in activities that nourish your mind, body, and spirit, such as exercise, meditation, and spending time with loved ones. Blocking your diary for afternoon lunch or ensuring meeting free hour for evening family dinner are some ways. I'm a morning person so my day at work starts with an #metime where I clear my overnight mails, plan the day, review the schedule for the day, before I actually start getting into day's whirlpool of activities. 4️⃣ Seek support : Reach out to colleagues, managers, or mental health professionals when you feel overwhelmed or disconnected from your work. I'm not very good at asking for help and knowing and accepting that helps me stay alert so i can pull the trigger and ask for help before getting completely overwhelmed. Path from stress to thriving is paved with self-care, resilience and a commitment to growth. Each step forward is an opportunity to shed the weight of worry and embrace the lightness of living fully. Remember, it's not what you do, but why you do it - Let this be your #humancompass guiding you to a stress-free and a thriving career. If you want to talk or discuss your career burn out, do drop me a message - we are all together in this.