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FREE ACTION GUIDE: 9 Micro-Habits that Prevent Burnout

FREE ACTION GUIDE:
9 Micro-Habits that Prevent Burnout

10 Micro-Habits to Combat Mental Exhaustion

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Suffering from mental exhaustion is not a fun experience. It can sneak up on you. You may think you’re doing wonderfully well and then one day you realize you’re not. Therefore, let’s go through some steps to overcome mental exhaustion but also learn how to prevent it in the first place. After all, prevention is the best medicine of all.

1. Track How You Spend Your Time

If you don’t know how much you’re really doing, it can be easy to just keep going 24/7 and never take a break. Take some time to track what you’re doing daily for about a week. You can use your smartphone to track your activities or you can go old school and carry around a small notebook to record your activities in.

2. Drop Activities That Don’t Produce Real Results

When you look at the activities you did while tracking, note the things that aren’t really producing results, or that are busy work, or that are completely unnecessary. For example, do you go to a lot of meetings? Do you have to? Do you spend a lot of time trying to help a relative, friend, or someone else without results? Let go of anything that you can either just stop doing or outsource. Or if you must keep doing it, find a way to put limits on it.

3. Put Everything in Your Calendar

One reason people get overscheduled doing too much and become mentally exhausted is that they think they’re magic. They think they can do 48 hours of work in 24 hours. But, if you started putting everything on your calendar properly, you would see that you just can’t. First, schedule the must-dos. Then add in family time, date night, friend time, and “me” time to your day. Don’t add anything to your schedule that will reduce these important things.

4. Get a Good Night’s Sleep

Don’t forget how important sleep is. Most adults should seek to get between six and nine hours a night. It largely depends on your genetics how much sleep feels right for you. Work with what you know you need. If you’re having trouble sleeping at night, address that issue so that you fall asleep fast and your sleeping time is productive. To help get used to this process, go to bed and wake up at the same time every day for at least 30 days. You can start with the least time and work your way up to find out which amount of time works best for you to make you feel rested each day.

5. Exercise Every Day

Schedule in exercise time each day. It doesn’t have to be strenuous exercise. It can be as simple as a brisk walk. You also don’t need to schedule in an entire hour. Look at your schedule so that you can determine if you have 10 minutes to walk six times a day, or three 20-minute walks a day. You can also separate that out into different types of exercise. The important thing is to get up out of a chair and move as much as you can.

Try my 5-minute desk exercise for an easy way to get movement in right at your desk.

6. Eat Right

Enough cannot be stated about eating the right type of food for your body. What you eat often depends on what you need. Ask your doctor to test your blood levels for vitamins and then eat the things you need to avoid deficiencies. Try eating smaller meals throughout the day which will give you a break, boost your energy, and help you stay more focused. Look for food sources high in antioxidants like these.

7. Stay Hydrated

It can be very easy to get dehydrated. Most adults should drink between eight and ten 8-ounce glasses of water each day to stay hydrated. If you exercise strenuously you’ll need more. Tea, coffee, soda, and sugary drinks (even fake sugar) are all dehydrating and don’t do the same thing as clean, filtered water will. Take the challenge and commit to drinking enough water for 30 days, and you’ll see a huge difference. Start by drinking water first thing in the morning.

8. Take Regular Breaks

When you are doing mental tasks, it’s hard to want to take a break sometimes because there are times when the time is just flying by as you work, and you just don’t notice. But, it’s imperative that you take regular breaks. Since the brain works in 90-minute cycles, one way to accomplish breaks is to set up five- to ten-minute breaks every 115 minutes. Set a timer if you must. Get up and stretch, go for a fast walk, grab a snack, drink some water, and you’ll come back refreshed.

9. Rest Your Eyes

Many people who are using their brains all day tend to sit in front of a computer. Computer monitors are very bad for your eyes. You can install software such as f.lux (https://justgetflux.com) to help lessen the strain, but getting away from the monitor on your regular breaks is going to help too.

10. Understand That It’s OK to Do Nothing

A lot of smart, busy people tend to be uncomfortable with downtime. They feel as if they’re slackers. But, even if you have a mentally exhausting job as compared to a physically exhausting one, everyone needs to get away sometime. Schedule your yearly vacations and do something. Even if you just stay home and look at local sites, that’s okay – everyone needs downtime and everyone needs time to do nothing.

Summary: 10 Micro-Habits to Combat Mental Exhaustion

  1. Track How You Spend Your Time
  2. Drop Activities That Don’t Produce Real Results
  3. Put Everything in Your Calendar
  4. Get a Good Night’s Sleep
  5. Exercise Every Day
  6. Eat Right
  7. Stay Hydrated
  8. Take Regular Breaks
  9. Rest Your Eyes
  10. Understand That It’s OK to Do Nothing


If you are currently mentally exhausted due to a project of some kind, and if it’s possible, take a sick day on a Friday or Monday, or take two vacation days – one on a Friday and one on a Monday. Spend that time resting, doing nothing, eating right, drinking water, and just getting yourself back. Then start fresh when you go back to work or school.

Track this new habit:

Check off this habit in your Healthy Habits Tracker (download yours for free here).

9 Daily Healthy Habits Tracker for Busy Professionals - 10 Micro-Habits to Combat Mental Exhaustion
Danielle Atcheson, NBC-HWC, CHN, LMC, CGP

Danielle Atcheson, NBC-HWC, CHN, LMC, CGP

Functional Nutritionist, Lifestyle Medicine Specialist, Board-Certified Health & Wellness Coach, Certified Gluten-Free Practitioner, Plant-Based Nutrition certified from Cornell University.

DISCLAIMER: The contents of this blog and website are informational only, and should not be used for diagnosing or treating a health problem or disease, nor as a substitute for professional medical care. As with all health & wellness information, always consult your professional healthcare providers before taking any medical action.

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