Managing Burnout: Where is Your Time Going?

Burnout is a topic that often comes up in coaching, and perpetual busyness is one factor that can pile it on.  We live in a very fast-paced world, and there’s no shortage of demands for your time and attention.  Work: there is always more work that can be squeezed into a workday if you let it, especially with remote work making it easier to keep working.  In your personal life: family, friends, hobbies, commitments, and even travel can create an overwhelming to-do list and social calendar.  There’s also our phones with all of the distractions in our purses or pockets, at our fingertips.  Where is your time going?

Understanding how you spend your time can help you get a better grip on your schedule.  With a better understanding of how you spend your time and what you priorities are,  you can make changes to give yourself some breathing room to unwind from burnout and be more intentional about how you spend your time.  

Here is a reflection exercise that I’ve found very helpful: 

1. Keep a log for one week of how you spend your time - this sounds deceptively simple.  For one week, keep a detailed log of your activities and log any interruptions (phone calls, instant messages,  impromptu meetings, internet distractions, etc).  You can do this on paper, on your phone or computer - whichever method you’re most likely to be consistent with.  

2. Review your log at the end of the week.  What do you see?  What patterns can you find in your log?  Are regular interruptions keeping you from having the focus time that you need? What stands out from your log, in the positive and negative sense?  Are you noticing that you’re spending too much time on things that aren’t a priority?  

3. Review this on your own or with a friend if you want a sounding board.  Or with your coach, if you’re working with one.  In a coaching session, we’d dive into these reflection questions and more over the coarse of the coaching engagement to see what ideas come up for you to make improvements.  

1. Do you need to block a solid chunk of focus time off on your calendar?  What boundaries need to be set around your time and attention? 

2. Are you saying “Yes” to way too many things and overextending yourself? 

3. Do you need to silence all notifications on your phone to avoid distractions?  

4. What are your priorities at work and in your personal life?  

5. How do your values play into this?  

6. What are the things that really matter to you and that you want more room for in your life?  

Managing burnout isn’t a “do it once” kind of activity.  There can be a lot of experimentation as you figure out what works for you and learn about yourself in the process.  Also, life circumstances, relationships, and work life can and will change over time.  Revisiting this exercise when adjusting to changes in your life and time demands can help you to refocus on managing your time and avoiding burnout.   

Is there a specific topic you’d like me to cover in regards to burnout?  Leave me a comment with your suggestions.  

If you’re struggling with burnout and are curious about how coaching can help you, lets chat!  You can schedule a free discovery session to discuss how coaching can help you work through your burnout.