Avoiding Burnout When You're Connected 24/7

When was the last time you spent a day completely disconnected from technology? How often do you check emails outside of work hours? Is your attention constantly grabbed by apps that notify you of everything going on in your world, as it happens? 

On the one hand, technology has made our lives easier, allowing us, for example, to work wherever we are, whenever we need to. The downside, however, is that unless we make considered decisions to disconnect, the risk of burnout is very high. 

Put simply, burnout is a state of chronic stress characterised by emotional and physical exhaustion. When deep in the throes of burnout, common symptoms include unrelenting fatigue, anxiety, depression, insomnia, loss of appetite and irritability. It’s really not a great place to get to and the road to recovery can be a difficult one. 

Key Steps to Avoid Burnout 

Make your health matter

Recognise that, like any other human being, you are fallible. Your body and mind need rest and time to recover. Place priority on your health and take deliberate steps to manage the impact technology and overworking have on your well-being. 

Notice your behaviour 

Don’t be a mindless slave to technology. Recognise when you are struggling to switch off and disconnect. Awareness is the essential first step toward changing any behaviour and, ultimately, taking back control of your life. Notice when you mindlessly drift back to technology or obsessively check in with your online world. 

Manage interruptions 

While technology improves accessibility and efficiency, unless carefully managed, it also increases interruptions and unpredictability. For many people, the constant flow of information makes the task of putting some sense of order and structure around their day extremely difficult and in turn, stressful. 

Put technology away 

Keeping your phone or tablet at arm’s length can go some way toward helping you stay off them. For many of us, the thought of being separated from our smartphone can be anxiety-inducing. Trust that the world will not come to an end and leave technology switched off until you actually need to use it. 

Be present 

Reflect for a moment on how often a meeting has been interrupted or delayed because someone is on their phone. Do you struggle to keep the attention of your colleagues, who turn up to meetings with their laptops and a full schedule of things to get done during the meeting? While multi-tasking is an admirable skill, stop, focus and be present in each moment you are in. If you are talking to your child, stop looking at your phone. If you’re participating in a discussion, stop checking your emails. 

Work for good people 

Getting ahead in our careers unquestionably takes dedication and hard work. However, recognise when you are working for someone who lacks decency and respect for your well-being. 

One CEO I’ve worked with was furious that a member of his team hadn’t yet responded to an email he sent late on Friday night. It was first thing Monday morning. Don’t work for this guy or his mates. They’ll take everything you’ve got to give and demand more. The only sensible course of action when working for an unreasonable person is to move on.