How to be productive when you’re experiencing burnout from work

Let’s be upfront about the fact that the title of this blog is something of a misnomer. The truth is, it’s hard to be productive when you’re experiencing burnout from work, and productivity can’t always be our end goal.

Of course, not being productive doesn’t always feel like an option in a capitalistic society like the one we live in; one that praises people for working overtime and where going above and beyond the call of duty is a simple bullet of any job description. 

To be productive when you’re experiencing burnout from work, we need to take a step back and understand it—what burnout is, what causes it, and ultimately, how to beat it so we can get back to a place where our bodies and minds can be productive once again.

What is Burnout?

We know intuitively when “burnout” is the best way to describe how we’re feeling, and we understand exactly what they’re saying when a friend or colleague tells us they’re burned out. But what exactly does burnout mean? 

The term burnout was coined in the 1970s by American psychologist Herbert Freudenberger. The tricky thing about burnout is that experts don’t always agree on what it means which can make it difficult to diagnose. However, there are a few common characteristics of burnout that nearly all definitions share. They are: 

• Emotional exhaustion. While this can have physical side effects (like feeling like you could sleep forever and actually, even stomach or bowel issues), emotional is the word to focus on here. In their book Burnout: The Secret to Unlocking the Stress Cycle, Emily Nagoski and Amelia Nagoski describe this as “fatigue that comes from caring too much for too long.” Oof, that resonates. 

• Alienation from work-related activities. If you’ve always loved your job and all of a sudden find the sound of your coworker’s voice grating or you’re an overnight cynic regarding company goals, you may be experiencing burnout. This can also manifest as numbness or emotional distance from your work, or as a depletion of empathy or compassion in the workplace.

• Decreased sense of accomplishment. Maybe you’re finding it more difficult to concentrate, or you just don’t feel like anything you do matters. If you’re not finding purpose in work you once found meaningful, you may be experiencing burnout. 

Fast burnout facts

If the definition of burnout resonates with you, you’re not alone. Here are a few quick burnout facts to show you that, while we may not all have the same definition of burnout, it sure is common to feel it.

• 75% of workers have experienced burnout, 40% say they’ve experienced burnout specifically during the pandemic

• 61% of remote workers and 53% of on-site workers now find it more difficult to “unplug” from work during off-hours

• 76% of respondents agree that workplace stress affects their mental health

Tips for beating burnout

OK, it’s time for the news you may not want to hear. The true way to beat burnout is to take a break (a real one). This, of course, is not always realistic for many reasons. If sitting on your couch watching Netflix for a few days or a week without WiFi feels like an untenable fantasy, let’s take a look at some actionable ways to gradually beat burnout that you can start today.

1. Complete the stress cycle

   If you want to fully understand the stress cycle and how it impacts us, check out Burnout in our further learning section. In the book, Emily and Amelia Nagoski write, “While you’re managing the day’s stressors, your body is managing the day’s stress. It’s essential to your well-being that you give your body the resources it needs to complete the stress response cycles that have been activated.”  We wrote about the best tools for completing the stress cycle here, so you can test and learn what works best for you. 

2. Redefine a great day

   If you’re reading this article, you’re likely a high achiever. Often burnout looks like: you’re in a cycle of stress, because of this stress/burnout you aren’t able to produce your best work, you then feel guilty because you aren’t producing your best work and begin to berate yourself, which is counterproductive to doing great work. Sound familiar? It’s time to redefine a successful day in your mind. 

   It can be scary (and even feel inauthentic) to hold ourselves to different standards than we’re used to. First, remember this is temporary. You aren’t permanently lowering your standards; you aren’t foregoing your identity as an ambitious person forever. But for right now, it’s critical to take a step back and think about what you can stop doing and where you can slow down. 

   What if, instead of metrics and external praise, you thought of success by new measurements? Perhaps some like:

   • Did I eat lunch outside today and unplug from my phone for 30 minutes?

   • Did I say no to an ask that is outside of my scope or responsibilities at work?

   • Did I leave at a reasonable hour, even if others on my team were still working?

   • Did I stand up and move my body?

   Some of these “metrics” may make you shudder, but remember it’s that resistance that contributed to feeling burned out in the first place. Even temporarily shifting your goals and thinking of success differently can help you fight burnout. 

3. Find community

   You’re not alone in experiencing burnout, and you don’t have to overcome it by yourself. There are plenty of coaches and therapists who specialize in burnout, and even just having a weekly appointment can help you hold yourself accountable to change. It may also be helpful for you to find a community group that helps you shift your focus elsewhere—like a local gym, a book club, a co-working or networking group, or a volunteer organization.

   And if you don’t know where to start, well, that’s burnout! When you’re stressed and exhausted, it can be difficult to know where exactly to focus your energy and attention. At MYNDY, we know that tiny mental movements each day can lead to behavioral shifts that help beat burnout. We also believe in celebrating big and small wins, so if you’re looking for a community to help you beat burnout, you’ve come to the right place. 

“Burnout is the result of too much energy output and not enough energy self-invested.” – Melissa Steginus

So, here is a little perspiration exercise for you:

What is one thing - that last 2 minutes - that you can do each day to maximize your emotional energy, connection to your “why” at work, or increase your sense of accomplishment? 

‍

With Heart,

The MYNDY Team

Key Takeaways

• One of the best ways to beat burnout is to take a break. 

• Burnout is difficult to diagnose but it consists of at least one of these components: emotional exhaustion, alienation from work-related activities, and a decreased sense of accomplishment.

• Our top tips for beating burnout (outside of taking a true break from work) are: completing the stress cycle, redefining success, and seeking community.

Resources for Further Learning

• Burnout: The Secret to Unlocking the Stress Cycle by Emily and Amelia Nagoski (Book)

• Do Nothing: How to Break Away from Overworking, Overdoing, and Underliving by Celeste Headlee (Book)

• 7 Early Signs of Burnout & 7 Simple and Practical Ways to Heal and Recover from On Purpose With Jay Shetty (Podcast)