Everything you know about burnout is wrong.
If you really want to avoid burnout, follow these 6 steps:
If you really want to avoid burnout, follow these 6 steps:
Most people believe burnout is caused by volume or intensity of work - it’s not.
Burnout is actually caused by your inability to manage your mental and physical states.
Now, does this mean you should work “balls to the wall” 16 hours a day, 7 days a week?
Burnout is actually caused by your inability to manage your mental and physical states.
Now, does this mean you should work “balls to the wall” 16 hours a day, 7 days a week?
No - your mental and physical states would struggle to recover.
However, it does mean that you can manage burnout much better than you originally thought if you follow these 6 steps:
However, it does mean that you can manage burnout much better than you originally thought if you follow these 6 steps:
1. Get 8 hours of sleep
Sleep is critical for mental and physical recovery.
If you struggle with sleep you will struggle with burnout.
Sleep is critical for mental and physical recovery.
If you struggle with sleep you will struggle with burnout.
Optimise your sleep:
• Go to sleep and wake up at the same time each morning and night.
• Get sun exposure when you wake up
• Avoid caffeine 10 hours before bed
• Supplement magnesium and zinc
• Don't eat 3 hours before bed
• Avoid blue light after sunset
• Go to sleep and wake up at the same time each morning and night.
• Get sun exposure when you wake up
• Avoid caffeine 10 hours before bed
• Supplement magnesium and zinc
• Don't eat 3 hours before bed
• Avoid blue light after sunset
2. Eat enough protein
This is especially important if you live an active lifestyle and lift heavy shit in the gym.
Your body needs protein to recover, if you’re not giving it what it needs, you’re going to pay the price
Which will eventually amount to burnout.
This is especially important if you live an active lifestyle and lift heavy shit in the gym.
Your body needs protein to recover, if you’re not giving it what it needs, you’re going to pay the price
Which will eventually amount to burnout.
• Eat 1g of protein per lb of bodyweight for optimal recovery
PS: If you’re sleeping well but still feel fatigued, you’re probably not eating enough protein
PS: If you’re sleeping well but still feel fatigued, you’re probably not eating enough protein
3. Start working out
Constant stimulation of your nervous system (caused by prolonged mental or physical performance/stress) leads to burn out.
Constant stimulation of your nervous system (caused by prolonged mental or physical performance/stress) leads to burn out.
Exercising releases a cocktail of neurotransmitters (endorphins, serotonin etc) which help relax your nervous system and stave off burn out.
• Lift weights 3 to 5 times / week
• Break a sweat 7 days a week
• Lift weights 3 to 5 times / week
• Break a sweat 7 days a week
4. Go on daily walks
A walk is one of the best ways to recover both physically and mentally.
“Walking is man’s best medicine” - Hippocrates
• Aim for 7-10k steps / day
• Leave your phone at home
A walk is one of the best ways to recover both physically and mentally.
“Walking is man’s best medicine” - Hippocrates
• Aim for 7-10k steps / day
• Leave your phone at home
5. Start meditating
Meditation helps you manage your mental stress, gain self awareness and helps you be more present - 3 keys to managing your mental state.
• Start with 5 minutes of passive meditation
• Work your way up to 10+ minutes
• Medito is a good app for beginners
Meditation helps you manage your mental stress, gain self awareness and helps you be more present - 3 keys to managing your mental state.
• Start with 5 minutes of passive meditation
• Work your way up to 10+ minutes
• Medito is a good app for beginners
6. Start journaling
Journaling is key for working through your thoughts and mental barriers.
Journaling techniques:
• Brain dump
• Daily recaps
The key is not to overthink it and just write down your thoughts, regardless of what they are.
Journaling is key for working through your thoughts and mental barriers.
Journaling techniques:
• Brain dump
• Daily recaps
The key is not to overthink it and just write down your thoughts, regardless of what they are.
TL;DR
To avoid burnout:
Manage your phyiscal state:
• Optimise your sleep
• Eat enough protein
• Work out
Manage your mental state:
• Go on daily walks
• Start meditating
• Start jounaling
To avoid burnout:
Manage your phyiscal state:
• Optimise your sleep
• Eat enough protein
• Work out
Manage your mental state:
• Go on daily walks
• Start meditating
• Start jounaling
Managing your mental and physical states will require discipline,
If you want to build your discipline, click the link below ↓
rossharkness.gumroad.com
If you want to build your discipline, click the link below ↓
rossharkness.gumroad.com
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