Because Burnout Isn’t a Badge: How to Practice Self-Care While You Work

Sometimes, we DO need to take a break. Cliche as it may sound, all work and no play makes anyone dull. You’re dull physically, emotionally, and spiritually.

We are meant to have inhales and exhales in our life - and not just when we breathe. We go out into the world and we do our work, we socialize, we create - exhale, and then we need to take time to rest, go inward, be a bit of a hermit - inhale. 

Time off gives you space to reflect, recalibrate, and remember you’re a full human being — not just a walking to-do list. It sharpens focus, boosts creativity, reduces chronic stress, and keeps burnout from staging a hostile takeover. These benefits reinforce the revolutionary idea (sarcasm) that rest IS productive. 

Let’s be real, sometimes you’re out of vacation days. What can you do for a quick refresh?

🧠 1. Micro-breaks are magic

Step away from your screen for 5–10 minutes every hour or two. Stretch, walk around, stare wistfully out a window like you're in a French film. It counts.

📅 2. Time-block your downtime

Schedule in short breaks — lunch, a walk (put your bare feet on the grass to ground yourself), or 20 minutes to do nothing. If it’s on the calendar, it’s official. Even better, name your break time something mysterious like “Quarterly Systems Review”.

🌿 3. Change your environment

If you can’t skip work, try switching up your scenery. Work from a cozy café, a shady park bench, or the room with the least emotional baggage.

🔕 4. Set boundaries with style

Protect your time by setting clear “unavailable” windows — and resist the urge to apologize for them. Turn that phone to silent when you’re unwinding - no work calls, no emails. Phone notifications can trigger a constant state of alertness in your brain, activating the stress response and overloading your nervous system, which can lead to increased anxiety and difficulty focusing.

🧘 5. Practice a mini-ritual

End your workday with something grounding — a cup of tea, a few deep breaths, a bit of chocolate, or your favorite song. It signals your nervous system that you’re off-duty (at least temporarily).

Time off doesn’t always mean time away. Sometimes, it’s just permitting yourself to pause. Small resets can lead to big relief.

Want help building a better work-life balance? Let’s talk.