Karin Freeland

Speaker ~ Author ~ Life Coach

Karin Freeland

Life Coach ~ Speaker ~ Author

How To Banish Burnout In 5 Steps – Part Two

Learn how to banish burnout with 5 easy-to-follow tips in this blog post.

Welcome back, Superwoman! I am so glad you’re back for part two of this blog post series, and I hope you’re starting to see a small glimmer of light through the fog. Not quite enough to know exactly where it’s coming from, but just enough to know you’re headed in the right direction.  


As I mentioned at the end of part one, burnout is not a life sentence! With the right strategies, you can break free from its grasp and rediscover the joy, passion, and enthusiasm in every facet of your life.


In this next section, I will dive into five transformative tips that are much more than band-aids! 


From cleaning up your to-do list to enjoying time to yourself, these tips are your roadmap to stepping out of the fog and into the light! 


And even though I am 100% sympathetic to what you’re going through as a recovered burnout workaholic, I also want to ensure you’ve got everything you need to apply these tips in your life – so they will each be served up with a dose of tough love. But I promise, I do it because I care! 


Okay, ready? Let’s jump right in!

Did you miss part one? Read it here! 

Want To Learn About This From Me? FREE Masterclass Available Now!

Don’t get me wrong – this blog post is fantastic and filled with so much practical advice and insights! But I know when you’re reading, it can feel like mission-impossible to absorb it all! 

The truth is we learn SO much better from an actual human rather than some words on a page because you get the emotion, excitement, and encouragement you need right now! 

That’s why I invite you to watch my masterclass – Banish Burnout! To get access, all you’ve got to do is fill in your first name and email address below, and I’ll send that straight over to your inbox! 

Tip #1 - Clean Up Your To-Do List

In the bustling world of high achievers, our to-do lists can sometimes resemble a never-ending scroll, daunting and overwhelming. But fear not! Taming this beast is your first step towards banishing burnout. 


There are three tangible ways to clean up your to-do list – prioritization, automation, and delegation. Let’s look at each individually!

Prioritization - Focus on What Matters Most

Prioritization – the 14-letter word all of us high-achievers need to get better acquainted with! 


We all know what it means, but do we implement it in our lives, or do we instead choose to take on the superhero role, the person who does it all!? 


The problem with doing it all is that it’s a recipe for burnout. So, while you think you’re doing people a favor or being the hero for doing it all, you’re actually hurting other people and yourself. Nothing about that feels good – which is why you’re here! 


So, how can you tangibly apply prioritization in your life? 


Here are seven simple but effective strategies that you can try! 

  1. Make a daily prioritization appointment on your calendar. Use this time to narrow down on the most important things.
  2. Use the 80/20 Rule. Identify tasks that will deliver 80% of results with 20% effort and focus on those. 
  3. Assign deadlines. Set clear deadlines to create urgency for essential tasks, perfect for type-a personalities. 
  4. Categorize your tasks by urgency and importance to tackle them efficiently.
  5. Give time blocking a whirl where you divide your time into specific blocks, so you know how much time you have to work on different tasks. 
  6. Use the Eisenhower Box: Divide your tasks into four categories: urgent and important, important but not urgent, urgent but not important, and neither urgent nor important. Focus on what’s important, not just what’s urgent.
Clean up your to do list to reduce burnout.

Automation - Your New Best Friend in Efficiency

While we can’t alter time, we can certainly change how we use it, thanks to automation! 

We are so blessed to live in a world where the technology exists to actually make our lives easier! We just need to learn how to leverage it to our advantage!


If you’re not super tech-savvy, don’t worry because there are tons of tutorials on YouTube that you can watch. Don’t let this stop you from making your life easier! 


Here are seven game-changing automation ideas to streamline your life!

  1. Keep your inbox tidy by automatically sorting emails with inbox filters and rules. It’s like having a personal assistant without the cost!
  2. Never miss any of your bill payments again by setting up an auto-pay for your recurring bills. One less thing to worry about means more capacity to focus on what matters to you! 
  3. Optimize your appointment scheduling using tools like Calendly, which can automate your meeting bookings, saving endless back-and-forth emails. 
  4. Streamline your task management using project managers like Trello, Asana, Airtable, etc. These tools allow you to automatically track project progress, automate recurring to-do lists, meal planning, and much more! 
  5. Use apps like ChoreMonster or Tody to automate chore assignments for your kids, turn chores into a fun game, and keep your home tidy. 
  6. Streamline your weekly grocery shopping chore using apps like Instacart or Amazon Fresh! You can set up recurring deliveries for staples you always need, saving you a lot of time during the week. 
  7. Invest in smart home devices like thermostats, lights, and security cameras you can control from your phone. Automate your home’s temperature, lighting, and security to make life easier and more energy-efficient.


Individually, these steps might not look like much. But try stacking three or more of them together, and the results will be amazing and so worth the effort to get them set up! 

Delegation - Divide and Conquer

The secret weapon of the truly successful isn’t doing more; it’s doing less. 


Delegation is not about offloading work. Instead, it’s about allowing people to work in their zone of genius so you can work in yours. It’s about finding balance in the home between family members. And so much more! 


Here’s how you can master the art of delegation with these four strategies. 

  1. Delegate administrative tasks. Whether it’s email management or data entry, find an assistant or a service that can take these off your plate.
  2. If you’re a freelancer, outsource the things that aren’t in your zone of genius. This can include but is not limited to writers, designers, editors, marketing experts, etc. 
  3. Newsflash – you don’t have to do all the housework! Consider hiring a cleaning service or a meal delivery plan to reclaim your time so you can focus on other things. 
  4. Explore childcare options so that you can focus during certain time blocks. Whether it’s after-school programs or part-time sitters, doing this will free up time so that you can do activities in this blog post to banish burnout or to get your work done effectively so you have time at the end of the day to do these other activities.

Tip #2 - Make Time For Self-Care

Now, I know everyone always says, “Make more time for self-care!” But you’ve likely shrugged off this advice in the past because, if you had time for self-care, wouldn’t you be doing it already? Probably! 


So why is this one of my tips?


The answer is simple, and I am going to give you some tough love! (I hope you don’t mind, but I think it’s needed!) 


I want you to take a really close look at your life and your day-to-day routine and activities. How are you spending your time?


I’m not talking about the time you spend chauffeuring kids to and from their activities, time spent in meetings and answering emails, or time spent cooking dinner. 


I’m talking about the time you have: 

  • At the end of your day.
  • While you’re waiting around for your kids. 
  • In between appointments, errands, etc. 


Are you being super intentional with this time?


Be honest! 


The truth is, most of us aren’t. We fill these snippets of time scrolling through our phones, diving into the black hole of social media, or mindlessly watching TV. And while there’s nothing inherently wrong with these activities, if they’re eating into the time that could be used for genuine self-care, then it’s time for a reevaluation.


Self-care isn’t just bubble baths and spa days. It’s about engaging in activities that nourish your soul, recharge your batteries, and make you feel like you can tackle your to-do list with renewed energy and enthusiasm. 


Here’s how you can truly make time for self-care, even in the midst of a hectic schedule:

Practice self-care to help reduce the chances of burnout or cure it.

Identify Quick Self-Care Activities

Start with small, manageable activities that you enjoy and can fit into those brief moments you identified. This could be a 5-minute meditation in your car, a 10-minute yoga stretch, reading a few pages of a book between appointments, or even just sitting quietly with a cup of tea.

Schedule It

Just as you would an important meeting, schedule your self-care time. Put it in your calendar as a non-negotiable part of your day. Even if it’s just 15 minutes, make it a priority! 

Optimize Waiting Time

Turn waiting time into self-care time. Waiting for your kids? Use that time to listen to an inspiring podcast, practice deep breathing, or jot down what you’re grateful for in a gratitude journal.

Combine Activities

Find ways to combine self-care with other activities. Listen to an audiobook or your favorite music while cooking or cleaning. Or make your walk to pick up your kids a moment of mindfulness by paying attention to your surroundings and reflecting on your day.

Set Boundaries

Learn to say no. It’s crucial for self-care. You don’t have to attend every meeting or social gathering or volunteer for every project. Protect your time so you can dedicate some of it to your own well-being.

Digital Detox

Allocate a specific time each day or week when you disconnect from all electronic devices. This can free up a surprising amount of time for self-care activities that you might have thought you didn’t have time for.

Self-Care Accountability

Pair up with a friend or family member who also wants to incorporate more self-care into their life. Share tips, encourage each other, and check in to hold each other accountable.

Remember, self-care is not selfish. It’s essential. By taking care of yourself, you’re better equipped to take care of those around you. 

You can’t pour from an empty cup, so make sure you’re replenishing your own energy and well-being. Start small, be consistent, and watch how even the smallest self-care practices can lead to significant changes in your overall happiness and productivity.

Join our Facebook group today - Successful Working Women Rocking Reinvention.

Tip #3 - Make Time For Your Fitness

Let’s face it: when the to-do list starts to look like a novel, one of the first things to get the chop is usually our fitness routine. 


But here’s the kicker: skipping out on exercise actually does more harm than good, especially for us high-achieving, type-A personalities who thrive on being our best selves! 


Think of exercise as your secret weapon, not just for physical health but for mental clarity, emotional stability, and a much-needed boost in energy. It’s like hitting the reset button on your stress levels, giving you a clearer perspective on your challenges.


Here’s how to sneak fitness into your jam-packed schedule:

  • Integrate movement into your day. Take the stairs, have walking meetings, or do a quick set of squats during your break. Every bit counts!
  • Be efficient with your workouts. Opt for high-intensity interval training (HIIT) workouts that can be done in less than 30 minutes but offer maximum benefit.
  • Treat your workout time like any other important appointment. Block it off in your calendar and honor it as you would a meeting with your boss.
  • Find the fitness activities that you love. You’re more likely to stick with it if you enjoy it. Whether it’s dancing, cycling, yoga, weightlifting, swimming, or running, let your passion lead your fitness routine! 
  • No time to hit the gym? There are plenty of effective workouts you can do at home with minimal equipment or even just body weight.


Remember, making time for your fitness isn’t a luxury – the mental break from your work will boost your creativity and productivity, proving that a bit of sweat can actually help polish your performance in all areas of life. So lace up those sneakers, and let’s make movement a non-negotiable part of our daily routine!

Practice fitness regularly for reduced stress, exhaustion, and burnout.

Tip #4 - Use Burnout Journal Prompts

Journaling might seem like a throwback to your teenage years, but it’s actually a powerful tool in the fight against burnout! 


It’s not just about venting frustrations (though that can be incredibly cathartic); it’s about uncovering insights into your own habits, thoughts, and feelings that contribute to burnout. Plus, it’s a judgment-free zone where you can express yourself openly and honestly.


Here are a few prompts to get you started:

  1. What are three things that drained my energy today? Reflecting on energy drainers can help you identify what to minimize or eliminate from your life.
  2. What are three things that brought me joy today? This helps you focus on the positives and can guide you towards activities or people that replenish your energy.
  3. What boundaries do I need to set or reinforce to protect my energy? High-achievers often struggle with setting limits; this prompt encourages you to think about necessary boundaries.
  4. What am I grateful for today? Gratitude journaling can shift your focus from what’s depleting you to what’s enriching your life.
  5. What does my ideal day look like? Visualizing your perfect day can help clarify what changes you need to make to move closer to that ideal.


Integrating burnout journal prompts into your daily or weekly routine can be a small step that leads to significant insights and changes!

Tip #5 - Do The Mindset Work

Let’s get real for a moment: if you’ve diligently tried all the previous tips and still find yourself trapped in the cycle of burnout, it’s time for some tough love. 


The issue might not be your calendar, your to-do list, or even your physical well-being. It could be your mindset. 


Mindset is the foundation of everything we do. It influences how we perceive challenges, setbacks, and our ability to recover from them. If your mindset is geared towards constant high achievement without recognizing the importance of rest and self-compassion, you’re setting yourself up for burnout again and again.


Here’s the hard truth: Overcoming burnout isn’t just about managing your time better or ticking off self-care checklists. It’s about digging deep and confronting the beliefs and thought patterns that push you into burnout territory in the first place. 


Are you tying your self-worth to productivity? 

Do you feel guilty for resting? 

Are you afraid of setting boundaries because you might disappoint others?


Doing the mindset work means:

  • Challenging your inner critic.
  • Reframing failure.
  • Setting healthy boundaries.
  • Cultivating a growth mindset/


If you’re nodding along but unsure where to start or if you’ve hit a wall in your mindset work, it’s a sign. It’s time to call in the reinforcements! 


Let’s Chat! 


Did you know I offer a complimentary 45-minute call – EDIT Your Life™ – where we can discuss your goals, challenges, and mindset to map out a plan for you? 


This isn’t just another pep talk. It’s a deep dive into your goals, challenges, and the mental blocks keeping you stuck in a state of burnout. And I don’t just bring expertise to these calls. I also bring empathy and understanding from my own battles with burnout in the past. 


Together, we’ll craft a game plan tailored to your situation! 


Book Your Call Here! 


Remember, doing the mindset work is a sign of strength. It’s a bold step towards reclaiming your energy, joy, and purpose. 


So, if you’re ready to tackle the root causes of your burnout, book your EDIT Your Life™ call today!

Join our Facebook group today - Successful Working Women Rocking Reinvention.

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