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Key points
- Self-awareness is a super skill when it comes to preventing burnout.
- Active recovery practices are key to prioritizing wellness and living a good life.
- People can integrate recovery practices into their professional life to stay well while doing good work.
In the world of sports, athletes build recovery into their schedules because it is an essential part of their job. They don’t consider it a “nice-to-have” or something they might possibly get to if they have time. They make time for recovery because they know they cannot perform without it. Yet, the reality for many high-performing professionals is that despite recognizing the need for rest, they continue to push through anyway.
Does this way of thinking sound familiar to you?
- When the project is submitted, then I will be happy.
- When the workday is over, then I will take a break.
- When this busy season comes to an end, then I will be OK.
When we put these conditions on when we will take care of ourselves, we miss opportunities to support our well-being in the present. We need to find ways to be well now, not just later. Being aware of how we are feeling on a routine basis is critical to preventing burnout and can help us determine what we need most. Try asking yourself: What are the warning signs signaling to you that your tank is running on empty?
Burnout is a state of extreme exhaustion on a physical, emotional, and cognitive level. It is the result of prolonged exposure to stressors with no active recovery or release. The solution is not necessarily to eliminate our stressors altogether; we just need to learn to work with what we have. It requires an active effort on our part to prioritize and integrate self-care practices into our days as successful, high-performing professionals. Active recovery and wellness practices serve not only to prevent burnout but also to cultivate our highest and most authentic potential.
10 Active Recovery Practices
While preventing burnout should not solely be the responsibility of the individual (organizations and workplaces play a role as well), having these practices integrated throughout our days can help.
1. Basics done right
Getting enough sleep, feeding yourself well, and moving your body are keys to optimal performance and staying well. Despite their crucial role in our wellness, these areas can be some of the first to get neglected amidst the busyness of our days.
2. Bookend each day
Start and end your days with effective routines that you enjoy and find worthwhile. Intentionally pre-load your self-care at the beginning of the day before opening yourself up to the demands of work. This helps prepare your mind and body for success and sets the tone for the rest of the day. At the end of the day, choose a way to slow down, unwind, and prepare for rest.
3. Top three of the day
Identify your top three priorities that you can realistically accomplish that day. Use your boundaries to ensure you can meet your goals. We tend to overestimate what we can do in a day and underestimate what we can do in an hour when we spend time on task. Acknowledge and celebrate each win to build efficacy so that you can get things done.
4. Take regular micro-breaks
Stand up and move, stretch, drink your water, reflect on three new things you are grateful for, or listen to one song before beginning your next task. Building in moments to do the things that strengthen and recharge you, rather than checking more emails or doom scrolling, can improve your focus and productivity.
5. Breathe
Our breath is a built-in mechanism we can use to help regulate our nervous system and show up steady and ready for whatever comes next. Try birthday cake breathing: Take a deep breath in, hold the image of a birthday cake in your mind’s eye, and slowly blow out the imagined birthday candles.
6. Go outside
Spending time outside in nature has the power to lower blood pressure and heart rate, reduce stress, and improve mood, focus, and problem-solving. When you feel as though you don’t have time to get outside, I would argue that’s when you need it the most.
7. Seek solitude
Just a few moments of stillness can be enough to reflect, regroup, and keep your day on track. Try getting clear on what you need: “I am taking this five-minute stillness break to enjoy my coffee in peace because I am working hard, and I deserve time to recharge and replenish.”
8. Seek connection
When we feel connected, work can become more sustainable and enjoyable. Get to know your colleagues and build social capital within your team. Know who makes you feel seen, heard, and understood. Try being honest with yourself and others when asked, “How are you?”
9. Learn to say “no”
It can be easy for many high-performing professionals to overcommit and overschedule themselves. Whether it’s out of excitement, guilt, fear of letting others down, or people-pleasing tendencies, your own needs and desires can get put on the back burner. It is OK to have healthy boundaries in place to protect your peace and focus on what matters most.
10. Ask for help
Reaching out for support is not a weakness; it is a sign of strength. There are people who want to help—family, friends, colleagues, and health professionals. You are not meant to carry the weight of the world with your own two hands.
If you recognize that you are experiencing burnout or feel as though you are at the threshold about to cross over, to minimize the blast radius and prioritize active recovery immediately, you must stop. Researchers recommend starting with deep rest to promote active recovery. This requires a complete interruption of your routines. When busy has become your normative way of living, this can feel like a challenge.
Each person’s recovery will look different. For some, recovering will be bodywork; for others, it will be mind work. It may take a week for some, and it could take years for others. It all depends on how far your resources have been depleted.
It is important that we feel good and take care of ourselves while we do the good work. Even 15-minute blocks of rest and active recovery can make a significant difference. If we stay trapped in the “when-then” cycle, we will never truly be well. Prioritizing ourselves and our wellness over the demands of our careers may not feel easy at first, but the return on investment is so worth it.
