Chill-Out. Don’t Burn-Out.
For once, it’s easier DONE than said.
There’s a pretty high chance you can relate to this:
You return home from work.
Long hours, long commute, you feel a hundred years older.
You’re just completely wiped out to do anything else. Much less enjoy the rest of your evening.
We all know why:
Because we have a zillion deadlines on our plate.
Because we ignore downtime during breaks.
Because our to-do list is too scattered to even get started.
I’ve been there too.
What’s the point of working so hard when you practically don’t have a life outside it?
It’s a hard-hitting question that I’m sure most of us have asked ourselves every now and then with our hectic lifestyles.
But here’s the thing: Most of us actually don’t do anything to negate the pressure that we put our brain through.
We ask a lot of it, and it is built to endure stress. But as you can imagine, it would work a whole lot better if we actually gave a chance for our system cool down and recharge whenever we get the chance.
Don’t wait till you get home worn out. Learn to chill at work.
Keep calm and carry on
Here’s how I keep fatigue from building up:
Pick 1 key task to finish up in my day before work.
⇢ I like to plan to get one big thing done before my workday officially gets underway. It’s a great way to get a head start and feel more organized about my efforts before I open my laptop.
This also helps you savor getting this stuff done at the end of your workday, than if you had gone about this on auto-pilot!
▪️ Bonus fact: This boosts confidence and reduces that morning anxiety by starting the day with a clear goal in mind.
Look at a pic of my loved ones every 2 hours during work.
⇢ This is something I don’t see a lot of people bringing up. Taking a moment to glance at a photo of people I know and love gives me a mental smile when I feel my motivation start to dip in the middle of the day.
It’s a quick way to remind myself of what’s truly important and keep the sheer monotony of tasks from taking over.
▪️ Bonus fact: This reduces stress-related physical symptoms like tension and headaches by lowering your cortisol levels.
Take a 5-minute walk outside during my break.
⇢ I know, walking is brought up a lot. Probably for the best of reasons. A short walk outside does wonders for my energy levels when I’m on a break.
Literally just getting my body moving is the perfect way to clear my head and come back to work with a mental reset.
▪️ Bonus fact: This counteracts the physical discomfort of prolonged sitting, to get rid of that annoying stiffness and back pain.
Do a shutdown ritual for 10 minutes after work.
⇢ This is a habit that I’ve started to practice for more than a few months now. After I shut down my laptop, I listen to jazz music for a couple minutes. This tells my brain and all my senses to leave all work thoughts behind and start to fully enjoy my leisure time.
This is the ultimate chill-out and disconnect button that gets me to actually do stuff I like before I hit the bed instead of getting there like a zombie.
▪️ Bonus fact: This also reduces muscle tension and helps prevent insomnia by marking the end of the workday.
At TNV Method, we resonate with a lot of our clients who struggle to maintain work-life balance in their day and coping with the toll of burnout on their lifestyle. Our Transform programs offer the expertise of a Clinical Dietitian, Health Psychologist, and Strength Coach to make sure that you can stay committed to having a healthy life, in spite of your hectic work routine.
These habits have helped me manage my workload better, keep my serotonin up, and also balance my work and leisure time.
Ask yourself: What simple habit can you do to fully savor your time after work?
The TNV Method offers tailored fitness coaching that fits your busy lifestyle, combining custom workouts, personalized nutrition plans, and supplement advice. Our program includes mindset coaching through expert videos and psychologist-led sessions. We track your progress meticulously, ensuring sustainable fat-loss and gradual, long-term results. With endless adjustments based on initial assessments, we guide you to a healthier lifestyle seamlessly integrated into your routine.
