The Burnout Fix

Sharing my learnings from the book, The Burnout Fix by Dr. Jacinta M. Jiménez

The Burnout Fix by Dr. Jacinta M. Jiménez

Modern-day work life—with its unrelenting pace and everchanging demands—can easily put you on a fast track to burnout. Ironically, the key to successfully navigating this increasingly complex landscape is a simple set of core capabilities you can rely on for years to come. The Burnout Fix, from Dr. Jacinta M. Jiménez, Stanford trained psychologist, former Global Head of Coaching at BetterUp, and coach to Silicon Valley’s top performers, reveals how to harness science-backed resilience strategies in order to buffer against burnout and thrive in today’s workforce.

• The nature of work has changed considerably over the past couple of decades. And, as a result, modern workplaces are in constant flux; they’re having to adapt to new technologies, expanding global trade, and frequent restructuring. One of the unfortunate consequences of all this change and uncertainty is an epidemic of burnout. Employees often work long hours, hustling to get ahead, but in the process they’re losing touch with their inner compass. 
• grit isn’t enough to survive and thrive in the modern workplace.
• Anyone entering the modern workplace should assume that burnout is one of the greatest risks that they’ll face. This may sound fatalistic, but it’s actually pragmatic and empowering. With this knowledge, employees can take proactive strategies to foster resilience and avoid burnout before it starts. 
• Dr. Jiménez developed several core strategies that allow modern workers to stay in tune with their own personal pulse and vitality, no matter the situation they’re in. By making feasible goals, interrogating negative thinking, and taking time to rest and connect, you can also learn how to develop your own resilience and create a career fueled by sustainable growth instead of chronic stress. 
• Success is a hard slog that took years to achieve. We shouldn’t be deterred by failure. We should learn from our mistakes, pivot in new directions, and persist in the face of rejection.
• When you’re developing your skills, you should set goals that lie just outside of your comfort zone – with the right amount of tension. If the stretch is too big, you’ll get discouraged. Too small, and you’ll get bored.
• downward thought spiral – As a response to stress, our minds go into overdrive and often become filled with negative thoughts. These thoughts cause us to lose focus and enjoyment in our work. Even worse, they cloud our perceptions of reality. We lose our ability to see situations clearly or make good decisions. 
• by learning some simple mindfulness techniques, we can deal with things differently. The next time a worrying thought pops up:
  • try becoming curious about it instead of instantly concerned. Ask yourself what thoughts you’re having right now – and what evidence there is to back them up.
  • adopt an actively compassionate stance toward yourself.
  • examining the information you’ve gathered by becoming aware of your thoughts.
• Studies have shown that working harder and longer doesn’t automatically equal better quality work. In fact, our productivity decreases with longer work hours. We’re humans, not machines. If we’re spending 70 hours a week working, we’ll wear ourselves out. We all need to take the time to pause and nurture ourselves
  • disconnect from technology
  • spending time in nature
  • solitude
• it takes great courage to ask for help.
  • cultivate compassion for your colleagues, and practice being there for them.
  • having healthy boundaries is key to building strong relationships. Consider what you need to thrive and what you realistically have to give
  • making sure that your networks are as diverse as possible.
• Creating a personal mission statement will allow you to stay on track.
  • What brings meaning to your life? To answer that question, you need to go back to your core and explore what your values are. Values are traits like compassion, integrity, or areas of life that you hold sacred – like family or service. Pick five values that are most important to you. These values are your guiding lights. 
  • identify your unique skills.
  • identify your meaningful pursuit. This is the impact that you make – or wish to make – in your life.
• We’re used to keeping track of how much time we spend on certain activities. But we’re less used to tracking how much energy they cost. Energy is our most precious resource – the thing that fuels our days and gives us vitality. If parts of our lives are sapping our energy, then we need to know about it. conduct an energy audit. Track your energy levels over the course of a whole week, and keep a daily diary. Which situations leave you feeling revitalized and full of life, and which leave you feeling exhausted? 
  • Keeping the diary could point to environmental factors that don’t work for you.
  • the diary will reveal that certain people always leave you feeling crummy
  • allow you to find ways to bring balance to your day
• While monitoring your energy levels, it’s also essential to tune into your emotions as you go through your day.
• So, how can you develop your emotional literacy and learn to interpret the messages your feelings are sending you? First, work on expanding your emotional vocabulary. This means identifying, as specifically as possible, how you’re feeling. Say you’re feeling “down.” Don’t stop there – dig deeper. Are you frustrated? Or despondent? Or chagrined? These emotions all have different charges, as well as different messages and solutions. 
• Leaders have a big role to play in creating workplaces where employees can thrive. 
  • allow employees a sense of agency. That means letting them feel in control of their workload and how they carry out their tasks. 
    • communicate clear expectations
    • Give honest feedback, as well as opportunities for employees to develop new skills and take on new challenges
  • create an equitable workplace
    • proactively tackle bias in your hiring practices and workplace policies.
    • Prioritize honesty and transparency by making salaries public and the criteria for promotions explicit
    • Employees should also have safe ways to air grievances or concerns
    • your company culture matches the values of your mission statement