How to Set Boundaries To Avoid WFH Burnout
By: Elizabeth Koblenz, LMSW
For the past year, we have been working from home and our day to day routine has changed. Many have been working in small spaces with either our family members or roommates, who were also doing school or work from home, or, have been living alone. Working from home no longer provided a “work-life balance” since working and living happened in the same place, which ultimately lead to a potential feeling of burnout. Many felt they couldn’t disconnect from work since there was no separation between work and home. As a result we had no “cut off” time or time for breaks, unlike when we used to leave work at 5:00 PM or run out of the office to pick up something for lunch. Because there is little separation from home and work life, it is important to also learn how to allocate breaks throughout our day in order to avoid burn out. Similarly, it is also important for our mental health to take time for ourselves “after work hours”. Here are some ways to take breaks throughout the day to avoid burn out:
1. Allocating time to take breaks: It is important to take breaks every couple hours to take our eyes off the screen, stand up, walk around and clear our heads. We are often staring at computer screens for hours, which can cause migraines and hurt our eyes. Try scheduling time each day to take a break by writing it down on your planner and incorporating in your to-do list. Maybe your break is during lunch time and you can spend time preparing your lunch, which can be therapeutic and fun. As a bonus, if it is a nice day, take a walk and call a friend or family member. We will be more productive if we take breaks through the day to reset our minds.
2. Ending the day on time: Try your best not to work past the time you would work if you were in the office. Think about when you used to be in the office. You likely were not staying there until 9 PM. Try to organize your schedule each day as if you are in the office. Maximize your “9-5” schedule to get everything that you need to get done that day and try your best each day to log off when you would “leave the office”. This is important for balance and for your mind. We need time for ourselves after a stressful work day, and, when possible, it is good to have time to be with our loved ones, as well.
3. Leave home responsibilities for after-work hours: Try not to do home chores while working from home and try to allocate time for your chores after work. Just as you are trying to maximize your “work” hours, allocate time for your personal tasks after work hours. If you normally do laundry after work, schedule time for that as you would if you were going into the office. Keeping a consistent schedule is a helpful way to set routines and boundaries. When we have a successful routine, we often feel less overwhelmed and stressed about our day to day tasks that we need to complete.
4. Take a break: If you are feeling extremely overwhelmed and burnt out at this point, take a full day off from everything. We sometimes need a day to reset, to have time for ourselves and to refocus our minds. Just because we can work from home and don’t have to commute anymore, doesn’t mean we aren’t exhausted and overworked. It is crucial to still take vacation time, schedule doctor appointments, and take time to rest.
As the pandemic has changed our daily routines and changed the way we work and manage our time, we need to remember that all we can do is try our best every day. Some days we will not be able to accomplish everything and that is ok. We need to remember that we are our best advocates and taking a break is important for our mental health and to be able to be there for ourselves, families, co-workers and friends.
If you would like support in setting boundaries and learning more on how to take breaks to avoid burnout, please give us a call today at (646)494-4878 or email us at hello@upsidertherapy.com.