Practical Tips for Beating Burnout

Seven takeaways:

It is hard to completely avoid being overwhelmed at work. But when constant work stress leads to burnout, it becomes a serious issue, harming not only your own well-being and performance– both at work and at home.

Research has linked burnout to a host of negative physical and mental health outcomes, including coronary artery disease, hypertension, sleep disturbances, depression, and anxiety, as well as to increased alcohol and drug use. Moreover, burnout has been shown to produce feelings of futility and alienation, undermine the quality of relationships, and diminish long-term career prospects.

Valcour points to three common, distinct traits of burnout that can help us recognize it in ourselves. These are:

  1. Exhaustion: the feeling of your tank running perpetually on empty: the physical, cognitive, and emotional fatigue that undermines your ability to work effectively and feel positive about what they’re doing.
  2. Cynicism: also called depersonalization, this represents a gradual decline in engagement with your work. A natural means to distance oneself from their work, cynicism often stems from overload, conflict, unfairness, or lack of say in bigger decisions in the workplace.
  3. Inefficacy: Inefficacy is the sense of falling short—feeling unproductive, ineffective, and unsure you can succeed. It often accompanies exhaustion and cynicism, as it’s hard to perform well when you’re depleted and disconnected.

Valcour then points to four tactics for overcoming the feeling of prolonged burnout:

  1. Prioritize self-care: Focus and efficacy is tied to energy. To restore yours, prioritize sleep, nutrition, exercise, social connection, and calming practices like meditation, journaling, or time in nature. If your schedule feels too full, spend a week tracking how you use your time- it will reveal blocks of time for you to fill.
  2. Shift your perspective: Assess your mindset and assumptions at work. What aspects of the work situation causing burnout are truly fixed, and which can you change? Altering your perspective can buffer the negative impact of even the inflexible aspects– and show you which aspects of the job & your performance you can most easily change.
  3. Reduce exposure to job stressors: Reset expectations with colleagues, clients, and peers about what you’re willing to take on and how you’ll work together. You may face pushback, but it’s important they understand these changes support your health and long-term productivity.
  4. Seek out connections: The best antidote to burnout—especially from cynicism and inefficacy—is engaging in meaningful relationships and ongoing growth. Seek mentors, pursue learning, and consider advising others to help shift out of a negative cycle.

Burnout can often feel like an unshakable disease. But by understanding your burnout, you can begin taking these practical steps to overcoming it.

By Monique Valcour for The Harvard Business Review
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This site may contain links to articles or other information that may be contained on a third-party website. Advisory Services Network, LLC and MAP Strategic Wealth Advisors are not responsible for and do not control, adopt, or endorse any content contained on any third party website. The information and material contained in linked articles is of a general nature and is intended for educational purposes only. Links to articles do not constitute a recommendation or a solicitation or offer of the purchase or sale of securities.

You Can Do Leisure Better, Seriously

Three takeaways:

Understanding the value of leisure– and treating it as seriously as we do our work– does not necessarily need to add a stress to the time usually earmarked for relaxation. It can unlock greater levels of happiness and self improvement.

Instead of defining leisure as the absence of work’s stressors or constraints, one should look at it as “an attitude of openness to the world through deep contemplation.” 20th Century German Philosopher Josef Pieper said this deep contemplation would involve “philosophical reflection, deep artistic experiences, learning new ideas or skills, spending time in nature, or deepening personal relationships”
So what are some tactics for increasing your aptitude for productive leisure?

  1. Structure your leisure: Even if just one hour in your leisure time, build out a plan or structure for enrichment. Push yourself to do difficult reading, or go on a reflective walk. Be stringent about living up to this routine, even if you feel like doing little else than sitting on the couch.
  2. Don’t fritter away your leisure: One of the biggest killers of productive leisure is the inability to get started. Once you have a goal for your leisure time, do not allow yourself to be distracted or swayed from pursuing it with full attention. Waste no time in doing so, starting promptly to avoid letting distraction take hold.
  3. Set specific leisure goals: Humans are naturally goal-oriented, and setting clear objectives is key to maintaining motivation– especially given the open structure of leisure. Just as measurable progress in fitness helps sustain an exercise routine, structured goals can enhance hobbies like reading books starting a meditation practice, learning a language, or engaging more thoughtfully with music. By pursuing specific outcomes—such as completing a series of books, preparing for a meditation retreat, or becoming an expert on a specific composer—leisure activities gain purpose and deeper fulfillment.

If we let leisure become nothing but “non-work” downtime, we embrace a deadened, dull path. To embrace the possibility of useful leisure is to choose a path of improvement, and joy.

From Arthur C. Brooks at The Atlantic:
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This site may contain links to articles or other information that may be contained on a third-party website. Advisory Services Network, LLC and MAP Strategic Wealth Advisors are not responsible for and do not control, adopt, or endorse any content contained on any third party website. The information and material contained in linked articles is of a general nature and is intended for educational purposes only. Links to articles do not constitute a recommendation or a solicitation or offer of the purchase or sale of securities.

9 Biggest Career Mistakes And How To Avoid Them

Nine takeaways:

Career coach Matt Youngquist has helped over 20,000 professionals improve the trajectory of their careers. Here, he lists the nine biggest career-limiting mistakes he has seen professionals make, with key strategies for how to avoid them:

  1. Letting Somebody Else Make Career Decisions for You: Advice is a powerful resource, but the power to discern the good advice from the bad is a superpower. Your career should align with your talents, interests, and values, not just the advice of others. Trust your own instincts when choosing a path. Utilize career assessments and counseling resources to make informed decisions.
  2. Underestimating the Importance of Networking: The “its not what you know…” cliché bear some truth. Success is not just about talent—it’s also about relationships. Building a strong network, even online, can open doors and create career opportunities. Find a networking strategy that suits your personality and stick with it.
  3. Not Keeping Your Skills Sharp or Engaging in Continuous Learning: The job market evolves quickly, and staying relevant requires ongoing education. Whether through formal training or self-study, lifelong learning helps maintain your competitive edge. Keeping skills fresh also helps combat workplace biases, such as age discrimination.
  4. Failing to Clarify Your Career Priorities (or Recognizing Tradeoffs): Every job comes with tradeoffs, so it’s crucial to define what matters the absolute most—whether it’s salary, impact, flexibility, or work-life balance. Understanding your priorities helps you choose a fulfilling career path. No job offers everything one seeks.
  5. Not Being Able to Explain the Specific “Problems You Can Solve”: Employers hire people who solve problems, so knowing your personal value proposition is essential. What problems do you make go away? Be clear on the skills you bring and how they benefit an organization. A failure to understand or articulate this can limit your trajectory.
  6. Failing to Consider the Impact of Age Bias: Though despicable, age bias is a very real factor- Especially in fast-changing industries. Be proactive by keeping your skills current (see last week’s newsletter about upskilling vs reskilling) and avoiding behaviors that reinforce negative stereotypes. Adaptability and energy can counteract assumptions about age.
  7. Not Keeping Your Resume and LinkedIn Profile Current: Regularly updating your resume and LinkedIn makes job opportunities easier to pursue. Keep track of your achievements so you’re always prepared to present your skills effectively. Updating every year or two prevents last-minute scrambling.
  8. Inability to Ask for Help: Career growth is rarely a solo effort—mentors, peers, and professional circles can provide invaluable support. Seek feedback and embrace collaboration. Asking for help or advice accelerates learning and will open doors.
  9. Underestimating the Amount of Opportunity That Exists: The world is full of uncertainty, but opportunities are more abundant than they appear. Many employers, remote work options, and alternative career paths are out there and worth pursuing. Stay optimistic and be proactive in exploring opportunities rather than focusing on limitations.

While there is no perfect roadmap for career success, you can count on a career being the product of how you leverage your learning and pursue growth. There will always be setbacks and wrong turns, but by avoiding these mistakes, you will smooth your path forward.

By Matt Youngquist for The University of Washington School of Professional Education
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This site may contain links to articles or other information that may be contained on a third-party website. Advisory Services Network, LLC and MAP Strategic Wealth Advisors are not responsible for and do not control, adopt, or endorse any content contained on any third party website. The information and material contained in linked articles is of a general nature and is intended for educational purposes only. Links to articles do not constitute a recommendation or a solicitation or offer of the purchase or sale of securities.

Difference Between Upskilling and Reskilling

Takeaways:

Upskilling and reskilling are two forms of active growth. They are similar in that they lead to the expansion of knowledge and ability, they differ in the nature of the skills learned and– importantly– in the end goal of the learning.

UPSKILLING is when an employee actively undertakes learning to expand their existing skill set. These additional skills enhance the worker’s performance in their current role, potentially advancing them along their career path.

RESKILLING is defined by actively learning new skills that go beyond a worker’s existing skillset. These skills are often closely adjacent to those required by their current role, but may sometimes be geared toward a different path entirely.

Upskilling advances talent on a linear path, and may be done in response to new demands of a role or a desire to “level up” in one’s career. Reskilling connotes more lateral movement– a pivot to something new and possibly more advantageous.

The workplace is evolving faster than ever, demanding a more adaptable workforce. The COVID-19 pandemic accelerated these shifts beyond expectations, highlighting the rise of automation, the complexities of remote work, and the growing need for flexibility at all levels. In this changing landscape, employers that promote learning are more likely to thrive.

Investing in your own upskilling and reskilling can not only lead to the opening of new career doors, but can boost job satisfaction overall. Employers that help their teams bridge skill gaps or grow existing skillsets have shown to retain talent more effectively than those that do not.

From LinkedIn Learning
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This site may contain links to articles or other information that may be contained on a third-party website. Advisory Services Network, LLC and MAP Strategic Wealth Advisors are not responsible for and do not control, adopt, or endorse any content contained on any third party website. The information and material contained in linked articles is of a general nature and is intended for educational purposes only. Links to articles do not constitute a recommendation or a solicitation or offer of the purchase or sale of securities.