Avoiding Remote Work Burnout: Strategies and Self-Care Tips

While working from home has many benefits, a lack of separation between work and your personal life can easily lead to burnout. In one study, 47% of remote workers surveyed said they were concerned about work-life boundaries which isn’t surprising with the integration of technology into nearly every aspect of our lives. Without proper boundaries, remote workers often find themselves unmotivated, overworked and completely drained. Fortunately, by implementing the following self-care techniques exhaustion and burnout can be avoided:

Stick to Set Hours

Maintaining a consistent work schedule gives structure to your days and keeps work from bleeding into evenings and weekends. Commit to setting your hours as if you were going into a physical office instead of working remotely. Starting and ending your day at the same time reinforces healthy habits.

Establish a Dedicated Home Office Area

Even if you live in a small apartment, define a workspace in your home that you use exclusively for your job during business hours. Keeping work confined to a single room or corner in your home trains your brain to associate that space with working during the day and personal time in the evenings and weekends. Having a dedicated office area also keeps work materials organized instead of spreading into your living space.

Take Regular Breaks

Just as you’d break up your day at an on-site job, be sure to step away from your home office regularly when working remotely. Short breaks prevent you from staring at a computer for 8 straight hours each day. Take a break from your workspace by grabbing lunch at a local restaurant, taking your dog for a walk, chatting with family, or meditating.

Improve Time Management Skills

Hone your time management skills through various techniques like tracking all of your work activities, identifying peak productivity hours, or using apps to reduce distractions during your remote workday. These skills will not only enable you to manage your time wisely - you’ll also be able to finish your work more efficiently.

Set Progress Checkpoints

To avoid feeling like you’re just aimlessly working all day try setting measurable goals and progress markers. Outline and prioritize your work duties each morning and check them off throughout the day to maintain momentum and clarity on your deliverables.

Exercise Regularly

Incorporating consistent physical activity even for just 15 to 30 minutes each day, makes a world of difference for your physical and mental health. Physical activity releases endorphins and relieves tension that builds up from sitting at a desk all day. For example, remote workers in Terre Haute, Indiana can sign up for a gym membership at Union Health.

Practice Stress-Relief Strategies

Activities like yoga, meditation and deep breathing exercises provide respite from constant technology stimulation and relentless productivity demands. Set aside time each day to simply breathe, move mindfully, reflect, or stretch. You can also use apps such as Headspace to help you relax throughout the day.

Maintain Human Connection

Make sure you’re not unintentionally isolating yourself while working remotely. Messaging or chatting with coworkers over video during the day fosters connection and camaraderie. You should also plan regular social activities with friends and family members during non-working hours.

Get a Good Night’s Sleep

Prioritize your sleep by sticking to a consistent sleep schedule. Getting quality sleep every night optimizes concentration, motivation and your overall well-being so you feel better and have more energy during the day. 

While remote work poses burnout risks, putting preventative measures in place while maintaining healthy boundaries will help you achieve a better work-life balance.