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Burnout Is More Common Among Remote Workers - 6 Tips That Will Help You Prevent It

12 Apr. 2022

The normalization of remote work has been a blessing for countless people around the globe. It is a modern work setting that is free from the ailments of a conventional workplace. It has been observed that schedule flexibility offered by remote work improves productivity and job satisfaction among employees. But the problem is that the modern job market is so competitive that it is easy to overwork yourself. Remote workers have been putting in more than 70 hours a week to stay relevant in the job market.

Unlike office employees, remote workers have a choice of working on their terms. You can choose your schedule, working hours, working space, and so much more. But, it is easy to fall into the rabbit hole of bad habits while working remotely. Such bad habits if not fixed soon can lead to a lack of motivation, inconsistency, and eventually burnout. But not to worry, here are a few tips and tricks that will help you avoid burnout as you work remotely:

1. A Consistent Routine

Most remote workers make the mistake of not being disciplined and consistent when it comes to their daily routine. Making a healthy schedule should be the number one priority as a remote worker. But creating a routine doesn’t mean you have to get up early in the morning or work from 9-5. It means that you have to make a schedule that works the best for you.

Your schedule should include some non-negotiable obligations such as your sleeping time, waking time, when you start working, and when you stop working. Once you have set a timetable for yourself, try sticking to it as much as possible. Try to keep changes in your schedule to a minimum. Consistency helps improve the workflow which in return prevents burnout.

2. Have Strict Work/Home Life Boundaries

A lot of remote workers choose to work from home instead of getting an office as it is cheaper and more convenient. But it can be hard to work from home because of the unwavering distractions. To avoid disturbances it is better to create a physical boundary between your home life and work. It doesn’t mean that you have to rent out an office, you can simply invest in a home office. By keeping your working space separate and free from any unwanted interruptions you can avoid procrastination.

3. Say ‘No’ When Necessary

Learn how to say no. Don’t add too much to your plate. The effects of piled-up deadlines can be dire for your mental health. So, if you have a jam-packed schedule, let your employer know that you can’t handle any more work at the time.

4. Get Quality Sleep

There is a close relationship between your sleeping habits and mental health. The aim is to get at least 6-7 hours of sleep. Get rid of distracting gadgets from your bedroom. A non-negotiable obligation is that you have to stop working 1-2 hours before your bedtime.

Getting quality sleep is important for the brain and body to unwind. A relaxed brain will be ready to take up the challenges of the next day. Poor sleep not only affects your health but also affects the productivity and quality of your work. If you don’t get enough sleep at night your brain will be tired and lethargic the next day.

5. Exercise Regularly

Exercising regularly can help you avoid occupational burnout when working remotely. It plays an important role in the maintenance of your mental health. Exercising allows your body and brain to wind down and improves your overall cognitive function. So, by exercising you not only improve your physical health but also mental health.

Shutting yourself in an office all day will not improve your productivity. Exercising improves the production and release of a hormone called serotonin, which elevates your mood and increases motivation. Remote workers who reduce their physical activity to a minimum are at a higher risk of occupational burnout.

6. Take Breaks

When you are self-employed and work on your terms it is easier to lose track of time,

Do you often put a hold on your breaks? Do you ever think that you’ll as you’re done with a certain task even when you are hungry? If you do, break this habit as soon as possible. Put scheduled breaks in your timetable and follow them thoroughly.

You can use your breaks to do mind refreshing exercises. Stretching and simply taking a walk are also proven to be beneficial for relieving work-related stress and anxiety.

Final Word

Although remote workers have a lot of freedom as compared to conventional workers certain things can hold them back as well. Remote working demands consistency, quality, and maximum productivity. For some, it can be hard to cope with the stress affiliated with remote working. And by not keeping their mental health in check, remote workers have become a risk group for occupational burnout.

As a remote worker, you can avoid burnout by having consistency in your life. Make certain tasks time-specific. Don’t let your homely distractions come in the way of your productivity. Other than that, it is also necessary to have the required amount of sleep. And lastly, take care of your mental and physical health by taking breaks and exercising.

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