Avoiding Burnout When Working From Home

July 29, 2020

Working from home was a luxury few months ago.

Today it’s a necessity. Organisations that cannot cater to work from home are losing their people along with the business. But while working from home comes with its joys it can be very stressful for some.

Our team has put together a list of brilliant ideas that will turn your 24/7 gig back to 9 to 5 and save you peace of mind.

Here’s how:

Set a separate work station

Set up a separate work station in a room with sufficient light and air. Ensure you show up dressed at the usual work start time. If office was starting at 9:00am, then show up at your work station at 9:00am sharp. Make sure to take a lunch break at a separate place. Do not work and eat at the same table.

Keep a diary

Make a to-do list first thing in the morning. You can use a diary, Microsoft to do list, or Google tasks bar. Having a list in front of you would help you calm down and would help you stay organised. Cut off each task upon completion. Towards, the end of the day it would give you a sense of satisfaction knowing you have completed majority of tasks from your list.

But don’t just stop there. Before finishing your day make a list of tasks you need to follow up on the next day. Leave that page open for your eyes to pick up first thing the next morning.

Your mind will find peace in knowing that your tasks will be looked after the next day and the weight of the day would wear off.

Evening ritual

Set up an evening ritual. For some it’s sitting outside having tea with family.
For others it can be a zoom call with family over dinner.
Whatever help you re-connect to yourself, do that. But make sure you do it on a regular basis.

Switch the notifications off

Some of us have an innate tendency to stay in control. Losing sight of our emails can be a major source of stress.

According to McKinsey institute, we spend close to a third of our work time managing emails. The average person checks email 77 times a day, sends and receives more than 122 email messages a day, and spends 28 percent or more of their work week managing a constant influx of email. That’s enough time and energy spent on emails.

Set a reminder up in your calendar to turn the notification off on your phone to avoid being distracted more by the emails.

Incorporate an activity in your schedule

Make a conscious effort to go for a walk, run or simply stretch. Play your favourite music and take some time to stretch. This would help you calm down. You can even play music and spend some time in a hot bath tub.

Australian guidelines recommend adults do at least 30 minutes of moderate to intensive physical activity on most or all days of the week. You can make up 30 minutes over the day by combining shorter 10 to 15 minute sessions.

Try practicing mindfulness while exercising, this also helps reduce your stress and improves your mental health.

Set up friends catch ups

Don’t let covid-19 get in the way of your networking skills. Schedule regular catch ups with friends. Talk about things outside of work. You can have Microsoft team meetings, Zoom, WhatsApp or Skype meetings with friends. We are living in a technological era and the options are endless.

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