Learn how mindfulness can help you cope with burnout and restore your motivation at work. Discover tips to practice mindfulness and find meaning, balance, and joy in your work.

Awareness is definitely key 🗝️ to making empowering positive changes and yes to journaling as this will help you identify and keep tabs on any stress related habits that keep occurring. Seeking help would make a valuable difference also in having a mentor guide you through to your journey of recovery.

You’re feeling burnt out at work. How can you get your motivation back?

Burnout is a state of emotional, physical, and mental exhaustion caused by chronic stress at work. It can make you feel overwhelmed, drained, and detached from your job and your goals. If you’re feeling burnt out at work, you might be wondering how to regain your motivation and enthusiasm. The good news is that you can use mindfulness, a skill that involves paying attention to the present moment with curiosity and openness, to help you cope with burnout and restore your energy and passion. Here are some ways you can practice mindfulness at work and get your motivation back.

1 Identify the signs of burnout

If you're experiencing burnout, it's essential to recognize the signs and symptoms. Common indicators are feeling tired, irritable, or depressed; losing interest in your work; having difficulty concentrating or making decisions; being more prone to errors or conflicts; having trouble sleeping or staying healthy; and feeling cynical or detached from colleagues or clients. It's important to acknowledge these signs rather than ignore them. Mindfulness can help you tune in to your body and emotions and become aware of what's causing stress. Additionally, you can use mindfulness to express your feelings in a healthy way, like journaling, talking to someone, or seeking professional help if needed.

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Yanni Charalambous

Probably the best clearing the mind 🧠 expert in the World 🌍
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Awareness is definitely key 🗝️ to making empowering positive changes and yes to journaling as this will help you identify and keep tabs on any stress related habits that keep occurring. Seeking help would make a valuable difference also in having a mentor guide you through to your journey of recovery.

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2 Set healthy boundaries

One of the main causes of burnout is feeling overworked, overwhelmed, or underappreciated at work. To prevent or reduce burnout, it's important to set healthy boundaries and prioritize your well-being. Mindfulness can help you do this by saying no to requests or assignments that are beyond your capacity or scope, negotiating deadlines or expectations that are reasonable and realistic, asking for help or support when you need it, taking breaks and vacations to recharge and relax, disconnecting from work-related emails, calls, or messages when you’re off, and respecting your own limits and needs. Doing so can create more balance between work and personal life, as well as help you avoid resentment, frustration, or guilt that can fuel burnout.

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3 Find meaning and purpose in your work

Burnout can often be caused by feeling disconnected from your work or goals. To regain motivation and enthusiasm, it's important to find meaning and purpose in your work. Mindfulness can help you do this by reminding yourself of your values and vision, aligning your work with your strengths and passions, seeking feedback and recognition for your achievements, celebrating successes and learning from failures, making a positive impact or difference, and connecting with colleagues or clients on a human level. Finding purpose in your work can help you feel more engaged, fulfilled, and inspired. It also helps you cope with challenges, setbacks, or changes that could otherwise lead to burnout.

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4 Cultivate gratitude and optimism

One of the effects of burnout is feeling negative or hopeless about your work or future. To overcome this negativity and restore your motivation, cultivating gratitude and optimism is essential. Mindfulness can help you do this by encouraging daily expressions of gratitude, reframing negative thoughts into positive ones, embracing uncertainty as an opportunity to learn and grow, envisioning desired outcomes, affirming your abilities and confidence, and seeking inspiration from others or yourself. Doing so can help you boost your mood, resilience, and performance while also attracting more positive experiences and results that can reinforce your motivation.

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5 Develop a mindfulness routine

Mindfulness is an effective way to prevent or overcome burnout. You can create a mindfulness routine that works for you, such as starting your day with a positive intention or affirmation, meditating for a few minutes in the morning or during the day, and ending your day with a reflection or gratitude practice. Additionally, by incorporating mindful breathing and paying attention to your senses and sensations throughout the day, you can create more awareness, calmness, and balance in your work and life. This can lead to improved wellbeing, creativity, and productivity. Moreover, mindfulness can help you identify and cope with the signs of burnout, set healthy boundaries, find meaning and purpose in your work, and cultivate gratitude and optimism - transforming your work experience from stressful and draining to rewarding and fulfilling.

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Elizabeth Ngina Kieti, DTM, PHRi™ TTT

Management Research Scholar & Doctorate Candidate | HRCI Subject Matter Expert | Coach & Mentor in Person Development | Dedicated to fostering growth, communication, & volunteerism for a balanced and empowered workforce
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Mindfulness can tackle burnout by promoting self-awareness, stress reduction, and resilience. Through mindfulness practices like meditation and deep breathing, individuals can manage stress, regulate emotions, and cultivate a sense of calm. Mindfulness encourages setting boundaries, prioritizing self-care, and seeking support. By staying present in the moment and nurturing a compassionate attitude towards oneself, mindfulness helps prevent and alleviate burnout, fostering overall well-being.

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6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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You’re feeling burnt out at work. How can you get your motivation back?

1

2

3

4

5

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1 Identify the signs of burnout

2 Set healthy boundaries

3 Find meaning and purpose in your work

4 Cultivate gratitude and optimism

5 Develop a mindfulness routine

6 Here’s what else to consider

Mindfulness

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You’re feeling burnt out at work. How can you get your motivation back?

1

2

3

4

5

6

1 Identify the signs of burnout

2 Set healthy boundaries

3 Find meaning and purpose in your work

4 Cultivate gratitude and optimism

5 Develop a mindfulness routine

6 Here’s what else to consider

Mindfulness

Rate this article

Thanks for your feedback

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