How to recover from weekend burnout

Having the wind in my face, spotting a deer through the trees, and navigating a bumpy trek through a 50-acre forest on a quad bike isn’t my typical Monday experience.  It sounds great, and indeed it was.  Follow this up with a bit of rifle and pistol practice at the shooting range, enjoying pizza for lunch, topped off with a couple of hours at the bowling alley - now you have the perfect day.  We laugh about how every week should start this way, we know it’ll be work next week and there will be extra challenges, but this Monday was a good one!

Today, I want to delve into a critical aspect of recovering from burnout: establishing a routine. While my weekend was a much-needed reset and thoroughly enjoyable, it lacked the structure that a routine provides. As Tuesday rolled around, I found myself with low energy and drive, pondering how to re-engage in the game of life.

This is where the power of daily routines and habits truly shines as your saviour. When you feel like you’ve been knocked off the track and wishing for an extended rest. How do you combat this urge and pick yourself up? Firstly, it’s no easy step, making the decision to move forward when you’ve been kicked down takes mental strength so acknowledge the fact it won’t be easy. Taking that initial stride might feel daunting, but the simple act I'm about to suggest promises a surge of much-needed adrenaline and accomplishment.

Start by asking yourself: What would my usual routine dictate for today? By refocusing on your plan, count down from 5, and then proceed to do that specific activity. It's crucial to note that if what you had planned could have a detrimental effect on your current state, be flexible. For instance, if your routine states a morning run but you're not up for it, opt for a walk instead. Tell yourself that a walk is all you need to do, and once it's accomplished, you can figure out the rest of the day.

This approach, one step at a time, is your ticket back on track. Acknowledge the effort it takes, and remember that by taking that step, you've already started to win.

This approach, one step at a time, is your ticket back on track. Acknowledge the effort it takes, and remember that by taking that step, you've already started to win.

Let’s dig in to this a bit deeper, there are a few things you need to have in place to make this happen:

1. A clear daily and weekly routine – the cornerstone to burnout recovery

2. A big rocks list – either electronic or on paper, write down 1 to 3 big rocks for the day, the most important thing(s) for you to accomplish

I realised on Monday evening that Tuesday would be a difficult day so I decided to not set an alarm, to wake up when my body said and focus on these three big rocks:

1. Going for a short walk outside

2. Planning the rest of the week

3. Decluttering (my inbox, task list and bedroom)

Strategically outlining my goals on Monday evening for the upcoming day eliminated the need for morning decision-making on Tuesday. It gave me a starting point and helped me know where to channel my focus, avoiding wasted energy. While I managed to accomplish other tasks as well, each win resonated as a personal victory. The sensation was invigorating — it felt like I was preparing for a big project or achievement. This process not only helped me to mentally see I can listen to my body but also reassured me that I wouldn't propel myself downhill. Instead, I established a base camp at the foot of the week's mountain, ready to ascend and conquer it come Wednesday morning.

On Tuesday evening, I proactively organized my Wednesday plans. To kick off the day on a positive note and help me to be accountable, I reached out to a friend and organised to meet him for a walk at 6am. I then outlined my big rocks, and felt accomplished and happy that I was going to make progress up the metaphorical mountain the next day.

Key Take Aways

Here are the key take aways from this blog:

1. Recognition and Acknowledgment: Acknowledge when you are losing momentum or on the verge of derailing.

2. Strategic Review and Prioritization: Evaluate your routines and goals, pinpointing the crucial steps needed to regain momentum.

3. Building Your Base Camp: Devote time to constructing your base camp; recognize its significance alongside your primary life goals, as it lays the foundation for achievement.

4. Structured Implementation: Execute the steps outlined for setting up your base camp.

5. Progress Evaluation and Goal Setting: Assess your base camp progress and delineate the objectives for the initial climb.

6. Accountability Partner: Secure an accountability partner for day one of the climb and ensure the plan materializes.

7. Sustained Momentum: Keep ascending; the climb is an ongoing journey.

Incorporating these principles will not only help you regain your footing but also propel you towards sustained progress and achievement.

I hope you found this helpful, thanks for reading – until next time!