It helped me a bit to understand that we have a finite capacity for self-control throughout the day, dictated in part by how much we're exercising our executive functions.
Research has suggested that in the morning you have the highest reserve of will power and self-control, and as you make decisions through the day or make a conscious effort of control (ex. controlling your patience) it depletes a sort of reserve of decision-making energy. By the evening your ability to make good decisions is depleted and consequently people are more lisble to give into cravings etc.
The linked article goes on to suggest that it may be a circuit that can be improved through use. To me it highlighted the need to ration one's high level decision-making, especially if you're an analytical person by nature.
I found that if I let my brain go on auto-pilot it just "dwells" on questions without answers or situations that don't benefit from further analysis. So sometimes if I notice that happening I just consciously end that train of thought and think of something else. It's a form of executive function, but it's easier to just say "Stop this train of unproductive thought" then to just go round and round on something with nothing to show for it.
3Make rest a major priority. Doing nothing is so important for mental health. I also prioritize alone time and taking walks. Thanks for everything you and the team do. Please rest. It's essential. Huge hugs!!!
2^ This. I also like alternate creative work that keeps me learning tech without the stress of feeling like it's work. I personally like to write simple scripts to aid in tabletop game design or tinkering with cool projects like SpaceTraders or Minetest mods.
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- Take time off (PTO, sick days, etc.); you need to plan time off and also recognize when your body/brain just need a break for a day
- Recognize your limits; it's okay to say that you can't take on additional tasks
- Have mentally stimulating and mentally relaxing hobbies; zoning out and watching TV for a bit is good, but you also need non-burnout things to do that make your brain work a bit
- Exercise; physical activity is so incredibly important for health and happiness, it doesn't have to be going to the gym, but you need to be doing something active regularly
Some of these things are easier if you're lucky enough to have the right job. Don't be afraid to change the main contributor to burnout by seeking out a new job that works better for you.
2I just started grad school so this is very fresh for me.
- Practice mindfulness meditation. It helps me stay on task when I need to work and avoid rumination or letting work seep into relaxation/recreation when I'm taking a break.
- Learn to be strategic with your attention and perfectionism. For example in undergrad I could basically afford to give every assignment my all, but I've found that now there is just not enough time for that. If a task is low-stakes, try to do a good job but get it done quickly. Reserve your motivation for bigger more consequential tasks.
- Constantly work to become more efficient. Ask yourself if a task can be automated or multitasked without much loss in quality. E.g. I have to listen to podcasts for class sometimes and will play these while I am driving around doing errands.
- Take time off. There is a saying in IT that either you can schedule maintenance or it will schedule itself. That applies to your body too. I have occasionally taken zeroes on less important assignments or taken a vacation day at work just to give myself an opportunity to recover. If you are really giving your all, then there is nothing to be ashamed of in taking breaks.
2Learn when to say no.
You have to know when you're approaching your limit. Before you get to that, you have to be able to say no to new things or scale back ongoing things so you aren't working past your limit.
As an example, right now with work I'm juggling 3 main things. Working on research for an upcoming project. A project working on some information collecting, surveying and assessments of those results. And some review of business development documents. I'm close to my limit. I have time for them all, but just barely enough. I know my priority right now are the first two. I have already started scaling back on business development reviews. I was doing these as a favor to lend a hand and the other two things are more important.
I already know if I get asked to do more business development review work, I will say no and decline. I won't feel bad. I'm certain I won't get in trouble. I can set the boundaries that I have other important priorities right now. So while I know there's a lot going on and I sense my limit getting close, I have to protect myself from doing too much that will stress me out and burn me out.
1I changed my job recently to something that pays less, but that I don't have to think about outside of work. I was burnt out in my previous role in an office to the point that I couldn't get out of bed without crying. Things are really looking up now (apart from the finances, but I'll work on that!).
I also try to plan around my menstrual cycle. I tend to get quite tired in the week before and week of my period so I try to schedule more down time in these weeks and then try to squeeze in more social activities, exercise and creative pursuits in the other two weeks. It's like my body has a built in "reset" mode, and when I listen to it it does wonders for my mental health.
1Mental breaks. Scheduling yourself for a day of literally doing nothing.
On a smaller scale, I love working in my garden, and on days where I can't seem to keep my mind on task, I'll just stop trying and go pull weeds for an hour. Really zen and helps me feel better.
1There’s great research that shows that work you personally find fulfilling or gratifying is great at preventing burnout - 20% of your workload being something you find really fulfilling can help prevent burnout significantly. It’s something I’ve really taken on board recently when thinking about my capacity!
1I wish I knew a good avoidance tactic. Instead, I generally just have to cope with it. I think I am rather prone to burnout because I absolutely crave novelty in what I'm doing, but I'm also terrified of leaving my comfort zone. So I always end up hitting a brick wall at about the six month mark at a new job. Just part of the fun of being neurodivergent, I guess. My usual coping method is to completely disengage and zone out. As such, I refuse to take a job where I'd "have to take it home". I need that leisure time to turn my brain off if I need it.
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