Do some yoga at home or, if you feel up to being around other people, sign up for a dance class. Find what you enjoy, and make it a part of your daily or weekly routine. If you’re still at work, get up from your desk and do some light stretching by touching your toes, reaching your arms above your head, and leaning from side to side.
If your day isn’t quite finished at the office, consider walking to a local cafe for some coffee.
Pick a movie or TV show to watch or curl up with a good book. If possible, turn off your phone as you wind down for the night. A minute staring at a screen can easily turn into an hour, so it’s best to avoid temptation.
Set a timer on your phone for about 5-10 minutes. Take a seat in a quiet, comfortable place, close your eyes, and focus on your breathing. Notice any sensations in your body, starting from the top of your head down to your feet. Maybe you have a tension headache or feel knots in your stomach. As you exhale, imagine your breath spreading to those places in your body. [7] X Research source Try a guided meditation if you feel uncomfortable beginning on your own. You can find helpful ones online to get you started.
Try not to bottle everything inside. You may feel like it’s the best and most efficient way to keep things moving, but in the long run, it’ll leave you feeling burnt out and unhappy. If you’re still at work and can’t get into too much detail, chat with your favorite coworker, who you know will cheer you up. This might even turn your day around!
Set aside 5-10 minutes at the end of each day to quickly recycle any stray papers, collect any dishes, and prepare your workspace for a new day.
Start a bullet journal, which is a personalized series of lists. This can help you set short-term goals and track things that may also improve your overall wellbeing, like exercise, water intake, and other passion projects.
You can also find a completely new hobby, like painting or learning a new instrument, to feed your creative side and combat the sluggish effects of burnout. If you’re still at work, take a mini-break to do a quick crossword on your phone or read a chapter of your book.
Consider: Are there other tasks you can take on tomorrow? Is it possible for you to work on a new project or collaborate with your colleagues on the one I’m working on now?
Try to stick to a schedule where you’re falling asleep and waking up around the same time each day. You’ll have a more restful sleep at night, which means a boost in energy during the day. [16] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source [17] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Ask yourself: What happened? What can I do better next time? How can I ask for help so days like these don’t happen in the future? How can I make the most of this?[19] X Research source Journal these lessons to track your growth. In a few months, you’ll be able to look back and see how far you’ve come.
