5 Proven Techniques For Avoiding Job Burnout

5 Proven Techniques For Avoiding Job Burnout

It’s Tuesday, you made the crucial mistake of going to bed at 11:47pm, the coffee machine is broken, your boss won’t let you tweet at work, and you’ve got 192 invoices to send out to clients.

After finally making it home after falling asleep exactly 9.3 times throughout the workday, you decide that you’re going to physically punish yourself on top of your mental struggle as well, so you go to the gym.

Once you’re thoroughly exhausted, you go home and work on that thing that you’re so sure is going to make you a million dollars someday (some also refer to this as homework and a college education), and hunch over your laptop for the next two hours.

Afterwards, you might have time to read that personal finance self help book you told yourself you were going to read to finally learn what a 401K is. But in reality, you just fall asleep in about 18 minutes.

Then hit repeat. Welcome to the struggle every Millennial knows all too well, also known as burnout.

At some point, most people go through it, but lucky for you, i’m going to drop some serious knowledge on how to prevent it and even how to reverse the damage if you’re already there.

Let’ do this.

1.Limit Phone Usage Every Day

Lessening Screen Time To Reduce Burnout - The Blogging Millennial

I bet you’re freaking out already. But it’s going to be just fine.

It’s easy to get wrapped up in trying to stay current with social media, and being entertained by all of the cat memes.

But in reality, all of those minutes on your phone each day add up. There’s nothing winding down a bit, or communicating online with friends and family, but you could definitely do a lot more with the free time you’d have if you weren’t on your phone all of the time.

One way to help yourself achieve this seemingly lofty goal is by (ironically) recruiting the assistance of an app. Applications like BreakFree and Offtime will actually shut down your phone between set periods of time and scold you if you try to access it.

Set specific amounts of time you can be on the phone versus not each and every day, and then stick to it. You’ll start to explore other more fulfilling parts of life, and be pretty pleasantly surprised with your newfound free time.

A lack of time to yourself or that isn’t allocated to a predetermined task is one of the biggest causes of stress and can quickly drain you of your drive and willpower.

2.When You Clock Off, Leave Work Behind

Alleviate Burnout By Leaving Work Behind - The Blogging Millennial

Letting your job control your time isn’t healthy.

Once you’ve allowed an occupation to dictate your daily flow or even worse, your mood, then it’s hard to break out of that cycle and do other things with your life that are meaningful as well.

Two very important points to keep in mind to accomplish this are:

  • Projects and assignments stay in the office (unless you have to)
  • No checking emails before or after work (unless you have to)

A better way to go about preparing for work is to take half an hour of your day early in the morning, reflect about yesterday, think about the day ahead, and set your own agenda.

This allows you to be in control of how your days are going to be structured, which will empower you through your choice.

After work, just shut your brain off. Stressing about work problems will not get them solved. Your mental health is not worth losing over work assignments.

Always keep in mind, that it will all be there tomorrow. I promise.

3.Get A Hobby

Get A Hobby To Reduce Occupational Burnout - The Blogging Millennial

Hobbies are a lot like eating your vegetables.

When you’re a kid, you don’t really see the point, and they just seem like something grownups invented for some big unnecessary reason. But when you get older, you realize that without them, you’re quality of life just isn’t going to be as good.

Hobbies don’t have to be super lame. I’m not talking about knitting mittens for winter, or collecting stamps (unless that’s your thing, then by all means, knit and collect away).  A hobby is really just anything that you do on an ongoing basis that you are passionate about that provides you with a sense of fulfillment.

Some common and fun hobbies (as well as some helpful sources to get you started) can include:

These hobbies can very easily translate into sources of income with enough effort and dedication down the road as well. Although the primary reason behind any hobby should be that you enjoy it.

How does a hobby help you avoid getting burnt out you ask?


Among all of our deadlines, bills, relationships, shortcomings, family drama, and worries, sometimes we forget to do one of the most important things in life.


Our lives become so wrapped up in responsibility or achievement, that we actually forget to take time to be happy.

Having a hobby helps avoid burnout because if you pick something to get into that you truly care about, and once you start doing it regularly and incorporate it into your overall routine, you’ve now naturally given yourself an incentive to squeeze in a little happiness into your day to day life.

This won’t necessarily reduce all stress or eliminate occupational burnout by itself, but your mind won’t have to be so serious and focused all of the time. It can be balanced out with having positive and enjoyable thoughts and moments as well.

Regularly doing enjoyable activities will leave you feeling refreshed and ready to take on anything.

PRO TIP – Tweeting and/or Instagramming 25 times a day doesn’t count as a hobby. You already have enough technology in your life (which can lead to more stress and has enough negative side effects as it is), so make your hobby something that isn’t technology related if you can.

Unless you’re Amish and doing something tech related really is totally next level for you. Then by all means, go right ahead. 

4.Human Interaction Is Important

Human Interaction Helps Reduce Stress - The Blogging Millennial

Rather than just Netflix or mindlessly scrolling through your Facebook feed to relax, spend time with people instead.

As enticing as it seems to only communicate electronically, order your food and clothes to be delivered straight to your house, and work completely from the darkness of your own room, humans just aren’t built for that.

Even if you consider yourself more of an introvert, people need other people.

One huge benefit of being around others is getting a different perspective or mentality on any potential issue. Some people experience life or work burnout because they’ve gotten to a place in life where they are stagnant or can’t solve a problem that they have. If you take the time to spend time with, and communicate with friends or loved ones, they can have the perfect solution that you might never have thought of.

Also, people are happier when they are around others that they enjoy. It all comes down to our brains.

Each and every one of us have tons of drugs (chemicals) running through our brains. Some make you sleepy, some make you happy, and others make you sad or upset. The little guys that help contribute to happiness when human interactions take place are called Oxytocin. 

So take a guess what physically spending time with others humans does?

That’s right, it releases HUGE amounts of all that cocai…..I mean Oxytocin. So making time for friends or loved ones is a perfect solution for getting rid of burnout because you’re giving yourself a chemical reaction that combats feelings of stress or anxiety. Burnout is a gradual process that happens over time, which means that it can also be prevented and reversed.

Being happy more consistently by not quarantining yourself from the world is a sure fire way to prevent that terrible burned out feeling.


Breathing Helps Reduce Anxious - The Blogging Millennial

I mean it.

Inhale….and then breathe out…there you go. Feeling a little better now aren’t you?

Everyone in the “Me” generation seems to be constantly engaged with at least 12 to 75 tasks at any given time. Whether it’s making dinner while listening to music with Vimeo on in the background, texting while at work during an important meeting, or taking notes in your anthropology class while instant messaging your best friend about the snapchat you just took of your left foot.

Even writing that all out was exhausting.

It is basically a requirement in this day and age to be constantly on the go, multitasking, and tired. Young adults feel extreme pressure to get their education, create a career, stay in shape, spend time with friends and loved ones, and so much more. There is barely even time to sleep, but yet most feel like they’re still not accomplishing much.

Here is the thing about that mindset though…

It’s completely wrong. You do have time, and a pretty good amount of it to be quite frank.

At this stage in life, you’ve probably got a million thoughts, worries, and dreams in your mind, all requiring you to walk down a variety of separate paths. All of those choices can be pretty overwhelming.

But they don’t have to be.

Remind yourself that you still are young (statistically speaking), and although you do have a ton of choices, you’ve also got the rest of your life to make decisions, explore new things, and yes, even fail.

Now give me one more big inhale….and…release. Good Job.

Our world has taught our generation to expect instant gratification from all of our media and technology consumption. It has taught us that we don’t have to wait that long to receive satisfaction after engaging with something.

This is completely fine when it comes to the technological realm, but it does have one major flaw…

The world doesn’t work that way. At all.

Sometimes it’s going to take months, even years to accomplish what you’re working towards, and that’s perfectly fine. Driving yourself mad trying to jam as many things into every waking second in the day is only going to result in stress and being less efficient.

Literally take the time to remind yourself to take a deep breath and put everything back into perspective in your life each day. Then ask yourself the following five questions. They’ll help to keep you off the path to burnout.

  1. Am I happy?
  2. If not, why?
  3. Am I following my passions, making myself better each day, or just going through unnecessary motions?
  4. Did I give myself personal or relaxation time today? Yesterday? LAST WEEK?!
  5. How much sleep am I getting? (Hint: if it’s not 7 or 8 hours, you’re doing it wrong)

Answering those will help keep most of the crazy out of your brain.

And there you have it, how to stop yourself from having a life meltdown. That wasn’t so bad was it? Make sure to bookmark this for later once you’ve forgotten about it and your life starts to make you feel like a crying emoji again.

P.s, like this and share it and stuff. You know you liked it. Thanks!

Ken Marshall

Kenneth has a passion for web/digital marketing, stereotypical long walks on the beach, and creating great content. He is passionate about life, people, and the pursuit of happiness.

This Post Has 2 Comments

    1. Thanks Andy. I’m glad you enjoyed it!

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