5 ways to avoid stay at home burnout

yajentan
Tuesday, May 12, 2020 - 20:10
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5 ways to avoid burnout during stay at home

Get outside

Need a breathe of fresh air? Not only are we probably sick of feeling cooped up, being outside has amazing health benefits that come along with it, including:

  • increased Vitamin D levels
  • improved mood
  • increased movement
  • improved concentration

Despite everything being shut down, here are a couple easy ways to break up the stay-at-home blues and get out without breaking any rules:

  • Go for a walking break
  • Take your laptop out in the yard
  • Work near a window so you get a little sun and view of plants

Get up and move

We all know that we should exercise, but that often gets thrown onto the back burner. If you've been wanting to start a new workout program, here's some advice:

  • start small with 10-20 minutes per day and stay consistent
  • find a accountability buddy to workout with
  • track your progress on a calendar or piece of paper

The challenging part of starting a new workout routine is to start and stick to it.

Not sure where to start? Here's a simple variation of a CrossFit workout that you can do from the comfort of your home with no equipment. Check out the links for details and breakdowns of form and technique.

AMRAP 20 minutes (as many reps as possible) - start with 5-10 minutes if you haven't exercised in a while.

10 reps of Supermans
10 reps of Pushups
15 reps of Squats

Don't worry if you can't do full squats or push ups, I go over a couple variations in the videos that'll help you work up to it!

Sleep

Sounds more appealing than the workout huh?

It's crazy to think that 1 in 3 adults are not getting enough sleep regularly.

After reading Dr. Matthew Walker's book, Why We Sleep, my biggest takeaways were these:

  • too many people don't get enough sleep
  • sleep deprivation has terrible short and long term impacts
  • you can't make up for lost sleep
  • chronic sleep deprivation leads your body to adapt so you don't notice you're sleep deprived

Want one single fix that can skyrocket your productivity, energy, and stress-management? Get proper sleep.

Getting a good nights' rest is very important to me. This means,

  • setting a daily alarm to prepare for sleep
  • reducing electronic consumption in the evenings
  • taking a hot shower to lower body temperature
  • avoiding excess food and liquid in take in the evening
  • avoiding caffeine after noon
  • avoiding alcohol consumption in the evening

I know it sounds like a huge overhaul, but fix your sleep now and your body will thank you greatly.

Meditate

This one had a profound impact for me and the health benefits are pretty well documented. I'm definitely no expert in this topic, but can share what's worked well for me!

I always had a tough time meditating. First of all, getting me to sit still is already an accomplishment, so to close my eyes for 20 minutes took some practice. Here are my tips:

  • Start small; I started with 2 minute sessions and built up from there
  • Don't worry about getting it right from the start; it's meant to be a practice
  • Try using some background noise if you're not used to the silence
  • There's no one right way to do it

A couple apps that I like to use to help me are (I don't pay for any of these):

  • Oak
  • Relax Melodies

Last note on this, it takes time, so don't be rushed to get it right the first time. It probably took me giving up 5 times and then sticking to it for a few weeks before I started to feel a difference. Since then, I've never gone back!

Get off electronics

I used to not read the news, until recently with all this doom and gloom going around. Although I consume enough of it to be able to make educated decisions in my life, I have definitely noticed an excess of consumption is guaranteed to create anxiety and stress.

Don't get me wrong there are terrible things going on, but why focus on those when you can take this time to:

  • get your health and wellness back on track
  • reflect on your life and whether you're actually happy
  • learn something new while you're stuck at home anyways
  • do that thing that you've put off for too long

I think we can all band together and rise out of this situation stronger than we went into it, and instead of wasting our time moping around, why not get ahead and invest in yourself for the long run?