Prevent burnout in the workplace

The phone rings non-stop, the boss urgently needs documents and in between the colleagues come with questions - the chaos rages. And at the end of the day half of it has stopped again. In the process, the fun of the job is lost in the long run. Now only a consistent strategy helps.

Set time priorities

Set time priorities according to the principle 60:40. This means that 60 percent of the time is scheduled for the actual work, 20 percent for unexpected activities and another 20 percent for spontaneous actions. Always take your personal performance curve into account.

You should not plan unpleasant or difficult tasks after the lunch break, but in the morning, when you are fit and full of power.

The Eisenhower principle

To cope with the flood of incoming documents, former US President Eisenhower divided the broadcasts into four categories: "Important and urgent" was dealt with first. "Urgent" was the next thing in the series, then "important".

Everything that was neither "important nor urgent" wandered into the bin. Sort your tasks according to this system. Make an activity list and set the time per task. Check the list regularly. Every completed project is ticked off. You will notice that after each tick, motivation increases.

Avoid burnout: Doing the unpleasant first

Do the most important and urgent tasks first and do not switch to another one in between. This increases motivation and spares you time and time again.

If two things are equally important, you prefer the nastier. For example, those who do not like talking to dissatisfied customers are the ones who do it first. For unpleasant tasks that are postponed, paralyzing and blocking. However, if the matter is off the table, you can tackle the next project without a hitch.

Order at the desk

A tidy desk not only provides an overview. It facilitates work and gives room for creativity. So clear everything from the desk, which has nothing to do with the current project. Documents on other processes divert attention and give the impression of suffocating in the work.

In every job, there are also urgent cases that need to be dealt with in the short term in between. However, these should by no means become the order of the day. That's why it's important to say "no" sometimes. Arrange with colleagues or supervisors a realistic period in which you can do the supposedly urgent tasks.

Prevent burnout: Minipausen to relax

Sitting in front of the PC for several hours at a time not only leads to muscle tension, but also to performance downtimes. Just switch off in between. Short relaxation exercises bring new power. This includes, for example, the deep breathing. Close your eyes. Take a deep breath through your nose and feel the abdominal wall slowly arch. Then breathe out slowly through the mouth and watch the belly flatten again.

Repeat the exercise five times - preferably at the open window. Also very relaxing is the frontal massage. Place the fingertips on the center of the forehead and then stroke slowly and gently from the middle to the temples. Repeat the whole thing eight times. It makes sense to have three to five mini-breaks of one half to one minute per hour.

Compensation program against burnout

The closing time is the time to regenerate. Leave the problems of everyday work in the office. If you can not do that, you should develop a switch-off strategy. That means: After the workday, something nice is on the program for the first time. Listening to music, cooking, meditating, a hot bath or the jogging round around the block create the necessary distance.

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