How to avoid burnout when working from home (and coffee shops of course).
Let’s face it: working from home sounds like a dream.. PJs all day, no commute, and the freedom to yell at your own Wi-Fi router. But along with that comes the not-so-glamorous reality of burnout. You know the one, the slow creep of stress when your office chair starts to resemble a 24/7 prison and your to-do list seems to self-replicate like a science experiment gone wrong. Here's how to avoid turning your home into a personal burnout factory.
Don't become a mural!
Draw the Line (Literally)
We’ve all heard about “setting boundaries,” but seriously, this is not just about telling your family you’re busy while simultaneously making snacks. You need to physically separate work from life. If your “office” is the kitchen counter or a coffee shop corner, it’s no wonder you’re working while stirring the slow cooker. Try this: designate a corner, a table, even a closet (Harry Potter vibes) as your workspace. No work happens outside of that space. Simple, right? Just don’t turn the closet into a full-time dwelling!
Break Up with Your Screen (It’s Not You, It’s Them)
Yeah, you love binge-watching Netflix after work, but here's the catch: when you work from home, that screen is your co-worker. Ever thought about how much screen time you're clocking in? Really consider your time management. It's like dating three different screens at once, and none of them are treating you well. Take real breaks, five minutes without the screen, no Instagram scrolling, no YouTube tutorials. Maybe go outside and ponder the meaning of life, or just enjoy some fresh air. Trust me, your eyeballs will thank you for it.
Schedule a Mental Health Check-In
Instead of only checking your emails, calendar invites, and Slack messages, pencil in some time to check in with yourself. Here’s the trick: ask yourself, "Am I okay?" If the answer is “meh,” it’s time for a recharge. Step away, call a friend, listen to your favorite podcast, or indulge in that hobby you said you’d pick up in quarantine (who?) and still haven’t. Remember, you’re a human, not just a Zoom box.
Say No to Overload (Politely or Otherwise)
One of the sneaky causes of burnout is an inability to say “no.” You’re at home, so of course, your boss thinks you can squeeze in one more task. WRONG. Learning to say "no" is a life skill, and a burnout buster. Pro-tip: If “no” feels too harsh, try “I’m at capacity right now, but I’d be happy to revisit this later." Still gets the point across, with a dash of professionalism.
Don’t Forget to Laugh (Seriously, It’s Medicine)
Remember that time you accidentally unmuted yourself on a conference call while your other half was giving you stick for not putting the washing out? Yeah, it wasn’t funny then, but it is now. Humour is underrated as a stress reliever. Make space for it, whether it’s through a dank meme, a quick TikTok break, or calling a friend who has absolutely no idea what you do for a living but always makes you laugh. Laughter helps break up the monotony and keeps you from taking things too seriously.
Remember: It’s OK to Log Off
Burnout thrives when you’re always “on.” The emails will still be there tomorrow. So will Slack, your manager, and that project that keeps multiplying like rabbits. You don’t need to be a hero working at 9 p.m. every night. Set a hard stop for your workday and protect it like it’s your last piece of chocolate. Close the laptop, step away, and do something that makes you happy. Logging off doesn’t mean you're not committed, it means you value your well-being.
Burnout happens when we forget to give ourselves permission to rest. Remember, if your body and mind don’t rest voluntarily, they’ll force you to, usually at the worst possible time. Trust me.
Here are some numbers for mental health support in the UK:
NHS 111: Available 24 hours a day, 7 days a week at 111
Samaritans: 24/7 emotional support at 116 123
Shout: 24/7 confidential support at 85258
Rethink Mental Illness: Advice and information on therapy, medication, benefits, and more at 0300 5000 927
Mind infoline: Information on types of mental health problems, where to get help, and more at 0300 123 3393
CALM Helpline and webchat: Open 5pm to midnight, 365 days a year at 0800 58 58 58
