From Burnout to Balance: Small Shifts That Changed How I Work

Starting is often hard. Stopping, though? That’s easy.

Keeping a routine that is good for you can feel like a full time job. It’s way easier (and let’s keep it real more tempting) to crash out on the couch, snack in hand and binge-watch something mindless than it is to stick to a plan and show up for yourself consistently.

I’ve found myself trapped in the same doom loop too many times: intense bursts of work, followed by complete factory shut down. I’m talking full “out of office, see you in two months” mode. So, in an effort to break that pattern and “adult” a little better, I’ve been working on building habits and rituals that help me stay productive and actually enjoy my time off and let me tell you it is working.

Plan: A Little Structure Goes a Long Way

When I started planning my week (and my days) with more intention, I noticed immediate changes in how much I got done and how I felt doing it.

I like to start with 3–5 weekly goals. Some practical ones, like cleaning the car or doing laundry. Others are more rewarding like checking out a new restaurant or buying supplies for a creative project. Once I’ve got the list down I break it into daily tasks. I’m a big fan of Post-its writing one task per note because physically removing them throughout the day feels like a tiny satisfying win.

Eventually, I graduated to a daily planner. My favorite is by Ramona & Ruth because it gives you space to map out priorities, intentions, time blocks and even a moment for gratitude at the end of the day. I have been using this planner for a couple years now (or at least have tried until recently ) and love it!

But here’s something that will really shift your mindset:
You don’t need 8 hours of deep focus to be productive. Studies show that most people can only manage 3–4 hours of truly focused work per day. Even elite performers like athletes and musicians cap their peak practice at around 4 hours (according to research by K. Anders Ericsson). So why push ourselves to do more only to then feeling guilty when we can’t? Some circumstances do not allow these ideal luxuries of time so as always modify and try your best for you!

Relax: Rest is Part of the Work

If you feel guilty resting, honey you’re not alone. But rest is not a reward you earn after the work is done it’s part of the process.

Our brains work best in cycles. After about 90 minutes of focused effort, our cognitive performance drops. That’s why breaks actually make us more productive in the long run. If you don’t pause, burnout isn’t far behind ready to take you down. " Run girl he's going to get you!"

When I’m out and about, I find a quiet place, put on my headphones, sunglasses (even inside boo) and escape with calming music or a funny video. When I’m at home, I’ll set a timer and take a power nap (30 to 45 minutes max). Even just unplugging and doing nothing for a bit helps reset my energy and motivation. If you are the type that needs stats well here you go:

Midday Nap Stats to Know

  • NASA Study: A famous NASA study on pilots and astronauts found that a 40-minute nap improved performance by 34% and alertness by 100%.
    Source: NASA Ames Research Center

  • Harvard Research: A study published in the journal Sleep found that a 20–30 minute nap can significantly boost learning, memory, and alertness, making it ideal for midday recovery.

  • University of Düsseldorf: Even a 6-minute nap was shown to improve memory performance in a 2008 study. Short naps can help with mental clarity and retention.

  • National Sleep Foundation: Recommends 20–30 minute naps as the ideal duration to improve alertness without causing grogginess, also known as “sleep inertia.”            

Sleepy now? take a nap.

Dream: Think Big, Then Start Small

Dreaming fuels everything. It’s what helps us move through the day to day with purpose.

But dreams don’t manifest overnight, they’re built on small, consistent steps. That’s why I always remind myself:
"Move the needle."

Every tiny task you complete adds up.

"Progress over perfection." 

You don’t need to wait for the “perfect” time or the “right” conditions. Just show up and try your best. You might not always be at your best, but you can always try your best in that moment. Whether you're in a season of hustle or healing, I hope this gives you permission to slow down, plan smarter, and dream a little bolder. You've got this I believe in us.

-Rheal


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