3 Mindful Ways to Beat Burnout

Fall is the season of new routines, packed schedules, and the ramp-up to the holidays. While we call it “cozy season” it can often very quickly turn into a mad-dash of productivity, which can make you feel on the edge of burnout.

This fall, let’s create a new routine that’ll make you feel productive while prioritizing comfort, mindfulness, and slow-living rituals. May these healthy habits carry on into the new year and easily become part of your daily lifestyle.

What is burnout and what causes it?

Burnout is mental and physical exhaustion due to stress. This is often caused by lack of work-life balance, lack of support, and heavy work loads. According to WebMD, burnout can occur when we’re overwhelmed with our daily responsibilities such as work and taking care of our families.

Psychologists, Gail North and Herbert Freudenberger, came up with 12 stages of burnout and a few of them include neglecting your own needs, behavioral changes, feeling empty, and despair. Burnout can affect your mental and physical health and poorly impact your personal and professional relationships.

3 Mindful Ways to Beat Burnout

1) Use In-Between Moments to Slow Down Fall can get busy fast, so instead of rushing through each moment, use the time you have in between tasks to check in with yourself. Do this by…

• Taking several deep breaths to ground yourself before starting your car
• Looking out the window and admiring the fall colors as a webpage loads
• Stretching while waiting for your morning coffee to brew
• Before checking emails, prepare a light snack and turn on background music

These short pauses can help you reset throughout the day, without relying on your next break. They may seem small, but they make a big difference and feel more refreshing than scrolling on your phone, which can often leave you feeling more drained and distracted.

2) Create a “Non-Essential To-Do List” We tend to reserve our calendars for deadlines and obligations, so anything joyful becomes “bonus time” that we rarely get. Let’s change that and create a small list of joys that feed your comfort and creativity. This can include…

• Making time to browse your local library/bookstore for new fall reads
• Rearrange your closet and display your knits to make mornings feel cozier
• Find a new fall recipe to try on the weekend, whether it’s sweet or savory

By getting into the habit of blocking time off in your calendar to do things that prioritize things that bring you joy, will not only ensure you actually check it off your seasonal wishlist, but it’ll show you that these tasks are just as important to avoid burn out.

3) Say “No” and Ask For Help Burnout gets worse when you try to do everything alone. You’re not meant to handle everything by yourself, and you don’t have to. Saying “no” or asking for help doesn’t mean you’re failing, it means you’re being proactive. This can look like…

• Turning down plans without guilt
• Letting go of control and allowing someone to take over a task
• Asking a friend or family member for help during a busy week
• Setting clear boundaries at work or in your personal life

Much like my favorite quote, “You can’t pour from an empty cup“, you’re much more productive and helpful when you take care of yourself. That includes setting boundaries, saying no, and asking for help when you need it.

Fall can be full of activities and obligations, but it doesn’t have to be overwhelming or frantic. By weaving mindful rituals into your busiest days, you can give yourself permission to be driven, while avoiding burnout. Slow down, set limits, and stick to small habits. What are your tips on beating burnout? I’d love to know.

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