Simple Ways To Prevent Burnout As A Busy Executive
By preventing burnout, you’ll be a happier and more productive executive. Burnout is a common problem among high-powered workers, with 66% of managers and executives experiencing it, according to HR Morning. But with the right techniques, you can avoid burnout. Here are some ways to get you started.
Get regular exercise
The average executive spends 62% of their awake time working, according to Utah Business. Studies have found that regular exercise is an effective way to prevent executives from burning out. Aerobic exercise helps the brain to bounce back when it’s tired while resistance training is best for boosting well-being and lowering stress levels. The average Fortune 500 CEO exercises for 4.5 hours per week, so aim to do this much if you want to be at the top of your game. Other good exercises to keep burnout at bay include yoga, pilates, walking, and swimming.
Mindfulness is all about focusing on the here and now and not letting yourself get overwhelmed by your feelings. One study offered 22 executives mindfulness-based stress reduction (MBSR) for 16 weeks. At the end of the study, they concluded that MSR was successful at preventing burnout as participants reported better physical, sleep, behavioral, emotional, and personal habits. As part of your mindfulness practice, make sure you learn calming breathing techniques. Breath work can be learned online and it will help you change your thought patterns by simply adapting the way you breathe.
Take regular breaks
CEOs work close to 10 hours per day on a weekday, states Harvard Business Review. Executives also work for almost 8 hours on weekends and don’t even shut off completely when they’re on vacation. Working excessively like this puts you at significant risk of burnout. Research has found that you need to take 4 full days off work to be able to stop thinking about your job and truly relax, so don’t be afraid to take off some long weekends. Even micro-breaks during the day can help you gather your thoughts and give you a bit of time to yourself. If you need a 40-minute meeting, book it for 60 minutes, so you get an extra 20 minutes to yourself before your next task.
As an executive, you’re automatically at greater risk of burnout. Thankfully, there are simple things you can do to stop yourself from falling into this trap.