Dear Dr. Lauren: Any advice for how to tackle burnout when your schedule is packed and you can’t practically slow down?​​ I’m seeking more balance in the new year but am struggling to figure out how to do so. - Lisa*

Dear Lisa,  

Thanks for bringing up this ever popular topic among residents in the Northern Virginia area. Most people report having intense schedules and being “too busy,” or not having enough time, even if their schedule is packed with things they mostly enjoy or that they believe they want to do or need to do. And, for others, their free time is truly limited because of economic or social support challenges, due to working multiple jobs or managing a household by themselves. All in all, there is a fine line between thriving and surviving, and burnout is a real issue.

As the new year approaches, it is a good time to examine your schedules and to strategize how to set yourself up for success. One of the best things you can do to reduce burnout is to catch it before it happens. To keep yourself thriving, I would focus on time management and improving the quality of your self-care. 

Time Management

Better time management leads to more time for self-care or completion of activities that are vital to your well-being. Most people do not realize that time management difficulties are a result of poor boundaries, often related to helping others or avoiding some internal or external fear. Upon evaluation, most people who say that they don’t have time for themselves are those who are not making time for themselves.  Here are some ways to reclaim time in your life.

• Write down your schedule and tasks for the next week for work, home, and personal life. Decide what you really need to do, versus what you want to do. What can you delegate to others? 

• Keep a log of time spent doing things that are unnecessary, unhelpful, or unproductive. (For example, it could be 10 minutes scrolling on social media, five minutes reorganizing a shelf, or 10 minutes calling someone because you feel you have to.)

• Let go of things that are not vital for the time being (the wants).

I have yet to find someone who has not been able to identify a few extra moments in their day, even if it is only 10 minutes. Your capacity to handle daily demands may change from week to week, so re-examining each week, or even each day, is important to keep your tank from becoming depleted. Sometimes letting go of the “wants” is difficult, but necessary, when we are feeling unbalanced or overwhelmed.

Improving the Quality of Self-Care

Time management leads to more time for self-care. By this, I mean the necessary activities for healthy functioning like eating, sleeping, exercising, resting, meaningful connection, and engaging in activities that bring you joy. Whether you have four hours or 15 minutes, what you choose to do is important.

• Ask yourself if you’re spending your time wisely.

• Change your perception of time.

• Maximize the existing time in your schedule.

When we think of self-care in terms of re-fueling our tanks, we are evaluating our choices on what is restorative for us as individuals. This will vary from person to person, but the common theme is that activities are usually soothing to our nervous system in some way or another. How we perceive time is also important. We have all had the fastest and longest five minutes of our lives, but the clock time is all the same. Also, appreciate any of the moments you have, versus being anxious or upset with the lack of time. Gratitude and meditating can slow the perception of time. Lastly, with a packed schedule, maximizing time by blending your self-care activities with existing demands is important. For example, you can take a phone call while walking around the block, read a book while waiting for a doctor, or listen to music during your commute to work.   

Wishing you the best with your balance in the new year! And, if you are interested in learning more about burnout and boundaries, I would recommend these resources:

1. Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagaski, PhD

2. Setting Boundaries, Find Peace: A Guide to Reclaiming Yourself by Nedra Glover Tawwab

Interested in submitting a question to Dr. Lauren? Submit anonymously here.

*Names used in this article are fictitious.

Disclaimer: The information provided in this blog or video, including any references, links, or other knowledge resources are for informational purposes only. The content is not intended to be a substitute for professional medical or clinical advice, diagnosis, or medical intervention.