By: Brooke Phelps, LCSW

As we hit the one-year mark of the pandemic, many of us have come to grips with the fact that some of the more significant life changes we have experienced over the past year are likely here to stay. Adapting to this “new normal,” no matter how used to it we have become, can still feel mentally draining at times. If staying motivated feels like a struggle (especially during the colder winter months) here are some ways to fight off pandemic burn-out and stay productive and positive in the months ahead.  

1.     Replace your to-do list with a must-do list. So often we begin our day by writing down ALL the things we have to get done in a day, which can feel overwhelming, difficult to prioritize, or deflating when we see we barely made a dent in our list at the day’s end. Instead, try writing 3-5 things you must-do that day, and move the remaining items to a “hope to-do” list so that you are able to stay clear and focused on what is most important for the day. Not only will this help ensure these priorities are treated as such, it will also help you move through tasks with less stress, distraction, or mental clutter. Identifying ahead of time what is acceptable to postpone will help free up your focus for important decision-making, and ultimately, will prevent you from feeling disappointed if the day doesn’t go exactly as planned because you already prepared for that possibility! 

2.     Time blocking: As many of us continue working from home, it can feel difficult to resist the little distractions that we experience throughout the day. Messages from coworkers or “quick” social media breaks can take significantly more time than we realize, making it harder to get through tasks we have to do. Time blocking is a time management/productivity technique that divides the day into blocks of time designated to work on specific tasks, rather than jumping back and forth between tasks, which can sometimes decrease our efficiency. The Pomodoro Technique is a widely utilized time blocking method based on 25-minute intervals. Give it a try - decide on a task, set a timer for 25 minutes, work solely on that task until time is up, then take around a 5 minute break. (The Pomodoro Technique also recommends after four 25-minute intervals, a longer 15-20 minute break is helpful to recharge). You may be surprised how much you accomplish in just 25 short minutes!

3       Know your peak energy times and use them to your advantage: If you know that you have the most energy to focus or have moments of peace and quiet at certain times of the day, try saving tasks that are more demanding for those times. Something that might take 15 minutes in the morning when you feel your sharpest, could take over an hour in the late afternoon after a full day of meetings or emails. Being intentional about doing specific tasks at specific times can greatly increase productivity and overall sense of accomplishment, as well as decrease potential frustration or exhaustion. 

4       Act the way you want to feel: Sometimes we find ourselves in a mood that just does not fit what is needed of us in the moment. Just as our mindset affects our behaviors, our behaviors affect our mindset, so use this little trick as a way to shift your mood when you just aren’t feeling it. If you feel tired, act energized! If you feel anxious, act calm. If you feel annoyed, act unbothered.  Never underestimate the power of  your mind and shifting perspective in order to help achieve results! 

5       Schedule self-care time as if it were a work obligation: One of the biggest challenges of working from home is being able to step away from work responsibilities. So often, we tell ourselves we will do [x,y,z] on a given day, but run out of time because work demands just keep coming, and they often feel harder (or impossible) to say no to. By scheduling time on your calendar to for yourself, whether that is working out, going to therapy, cooking dinner, taking a walk, or catching up with a friend, you regain some control over your time. Seeing this time block in your calendar may trigger a familiar sense of obligation that increases the likelihood of you fulfilling this commitment to yourself.  It also ensures this time is yours to keep, because you have already allotted for it in your day. You may also find it helpful to incorporate a ritual that signals your brain to shift from work mode to relaxation mode. Playing music, lighting a candle, changing your clothes, or making your favorite tea can all be great ways to reinforce this shift, which ultimately enhances your ability to be more present in whatever activity you decide to do for you!