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For years, we’ve heard all about the creeping burnout of in-person work. The long days, commute, and water cooler chatter that doesn’t quite fulfill the social quota we may need for the day. One thing we may not have prepared for, however, is the specific type of burnout that can come from never leaving your home office. It’s easy to assume the benefits of working from home can somehow make up for the ways we can get burned out, but the lack of boundary between home and office can often make it even worse. Here are a few types of virtual-specific burnout, how to recognize them, and how to combat them.
First and foremost, one of the most important things we love to neglect—sleep. Again, one would assume the elimination of the commute, or even the 9:00 a.m. firm start time, would only make our sleep better. The problem is, most of us who work from home often work even later than those who clock out at 5:00 p.m. We’ve also lost the ability to completely check out, as our phones act as portals, not only to entertainment and relaxation, but to more work. Occasionally, we may even have a supervisor or coworker who doesn’t respect time boundaries and sends messages at all hours of the day and night.
The best way to combat this? It’s harder than it sounds, unfortunately. Sticking to a consistent bedtime is key, as it gives your body a rhythm to follow. The next best option? Limit phone use times. It can be nearly impossible when you’re already approaching burnout to set a limit. Who can resist an hour of TikTok before bed? But keeping yourself away from screens for a few hours before sleep will have a major impact. Just listen to Jennifer Aniston—a woman who, based on her skin, has never had a moment of burnout or a night of bad sleep in her life! She simply purchased herself a traditional alarm clock and keeps her phone as far from the bedroom as possible.
Maybe you’re noticing a change in your mood. Moments of mild stress are sitting with you for weeks instead of a day, your appetite is dipping, it’s getting harder and harder to wake up and make yourself a proper breakfast before the workday begins. Working virtually requires you to also be the sole maintainer of the workspace, and that can be exhausting.
When you’re starting to experience these moments of Groundhog Day, there are ways to break the cycle. Studies show the best way to break up the monotony, and essentially slow down time, is to participate in as many new experiences as possible. When work life is feeling all too similar, it’s best to find these new stimuli outside of employment. Join a new class, try learning a new instrument, go to a new restaurant! Take up cooking, dedicate yourself to finding another podcast to binge. Funneling newness into your life is the easiest hack to spice up the day to day.
These are just a few ways to keep an eye out for burnout. Don’t miss part two of this blog!