00:00always feeling drained, it appears that you are not the one and only person.
00:03I am sharing today 10 habits that will change your life in a positive way and
00:08allow you to defeat burnout and restore your vigor.
00:12Stay tuned as the 7th one is an absolute game changer.
00:15This video comes to the rescue for the ones who have been empty lately.
00:18Burnout is a real problem that millions of people suffer from daily.
00:22Thankfully, you have the power to stop it.
00:24Let us take a look at these 10 vital habits.
00:27Habit number 1, set clear boundaries.
00:29Your phone does not have to be with you all the time, that's for sure.
00:32To start, get the boundaries of your work life set.
00:35When the clock strikes the end of your shift, you are out.
00:38Just after work, turn off those email notifications.
00:41Your mind will be grateful, believe me.
00:44Tomorrow, that email will still be there.
00:46Be open about your boundaries.
00:48With your boss and co-workers, most people will honor them once you bring them up.
00:52If you are working from home, make your separate places for work and leisure time.
00:55Keep in mind that as much as boundaries are not walls, they are rules that help you to
01:00attain a harmonious existence.
01:02Habit number 2, prioritize sleep.
01:04I understand.
01:05You might have heard this repeatedly, nevertheless.
01:08The question is are you putting it into practice?
01:107 to 9 hours every night is what you should be aiming for.
01:14Establish a bedtime ritual.
01:16An hour before sleeping, put your phone away.
01:18Your body requires good sleep for recharging, just like your smartphone does.
01:22Make the temperature of your room cool, dark, and quiet for the best quality sleep.
01:26Try to go to bed and get up at the same time daily, even during weekends.
01:30When you have had enough sleep, you do better, more patient, and more successful in dealing
01:35with stress.
01:36Habit number 3, take real breaks.
01:38Instagram's lunchtime scrolling isn't a break.
01:41Leave your workplace for a while.
01:43Walk.
01:44Have your lunch without being glued to a screen.
01:47A quick 15-minute break can actually change the whole day for you.
01:50The Pomodoro Method might work for you.
01:5325 minutes of work followed by 5 minutes of a break.
01:56Use the break time for stretching, deep breathing, or simply gazing outside.
02:00Your brain actually gets sharper and capable of better.
02:03Problem solving when you regularly allow it the rest breaks.
02:07Habit number 4, move your body daily.
02:09There is no need to become a fitness fanatic.
02:11Just be active.
02:12Choose the stairs instead of the elevator.
02:15Little by little stretch.
02:16Enjoy your body moving through the house with dancing.
02:18Movement generates endorphins in our bodies, which are in fact the happiest chemicals
02:23of the brain.
02:24Even 20 minutes of exercise has a big impact on your day.
02:28Experiment with different activities and find one that makes you happy, like dog walking,
02:32yoga, or shooting hoops with friends.
02:34Besides all this, you will also get to enjoy sleeping at night and relieving anxiety through
02:40the natural way of exercise.
02:42The ideal workout for you is the one you can commit to and enjoy, so don't force yourself
02:46to do what you dislike.
02:47Habit number 5, learn to say no.
02:50It is difficult for those who always want to please others.
02:53However, one cannot offer something that has not been given.
02:56To say no is not to be egocentric.
02:58On the contrary, it is a sign of intelligence.
03:00You may not be at each gathering.
03:02Take every task and assist anybody who asks for help.
03:05Keep your energy safe.
03:07Use phrases like, I appreciate you thinking of me, but I can't commit to that right now,
03:11as part of your practice.
03:12Every time you agree to take up something that tires you, do not forget that you, are
03:17saying no to something which, could be a source of energy for you.
03:20You can begin with an easy one, turn down one thing this week and then, see how it feels
03:25when you, get that time back for yourself.
03:28Habit number 6, eat regular, nutritious meals.
03:31Are you skipping meals and living on coffee?
03:33Yes, that's a one-way ticket to Burnout City.
03:36Treat your body with good food at the same time every day.
03:39Always have healthy snacks around you.
03:40You wouldn't run your car without gas, so don't do it to yourself.
03:44Habit number 7, practice the 2-minute rule.
03:47If any task takes less than 2 minutes, just do it at once.
03:50Send that text back.
03:51Hang that coat.
03:52Wash that plate.
03:53This way, minor tasks won't accumulate and cause you stress.
03:57It's a simple thing, but it's also very powerful.
04:00Habit number 8, connect with people you love.
04:02When you are under pressure, you might withdraw from the world.
04:05Don't.
04:06Reach out to a friend.
04:07Share a meal with your family.
04:08The bond with others is critical for your mental health.
04:11These occasions are the reminders of the reason for your hard work.
04:14Habit number 9, schedule fun like it's important.
04:17Because it is important.
04:19Just like work meetings, put fun activities on your calendar.
04:22Whether it's time for your hobby, a movie night, or a new restaurant, you have to plan it.
04:27If it is not on the calendar, it will not happen.
04:29You deserve to be happy, not just to be productive.
04:32Habit number 10, regularly self-check.
04:34Each week, take a 10-minute break and reflect on yourself with the following questions.
04:39What are the true feelings I have?
04:41What takes my energy away?
04:42What gives me energy?
04:44Self-awareness is a powerful tool.
04:46You can take action and avoid burnout if you pay attention to the signs early.
04:49So, that's it, 10 habits that can prevent you from burnout and keep you energized.
04:54Just remember, it is not necessary to put all of them into practice immediately.
04:58Pick one or two that you feel most connected to and start with them.
05:01Minor modifications lead to major impacts.
05:03Which one will be the first to try out?
05:05Please leave a comment below.
05:07And in case this video was of any assistance to you,
05:09click the like button and subscribe for more content on health.
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