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To Beat Burnout, Assess How You’re Spending Your Time

Relentless stress can easily lead to burnout, but it doesn’t have to. Reassess your schedule and make time for self-care. Start by taking a few minutes to look at exactly how you’re spending your time over the next week. This can be done on paper, in a spreadsheet, or in a productivity app. For each block of time, record what you’ll be doing, whom you’ll be with, how valuable the activity is, and how you’ll feel afterward. For the latter, use a scale from one to 10, where one is angry or drained and 10 is joyful or energized. At the end of the week, pinpoint the activities that negatively affect your mood and take action to limit them. Use that recovered time to do things that boost your energy. And set aside time for restful, positive activities away from work, like taking a yoga class or spending time with friends.

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