to-do list Archives - High Performance Coach Cindy Donaldson

Are you suffering from Burnout?

Leave a Comment / Culture, Featured, Must Read Blogs, Tips / By Cindy Donaldson / July 30, 2020 / burnout, burnt out, exhausted, frazzled, jenn donovan, mental health, new job, over load, red barn consulting, to-do list, wellness, work load

Burnout is a real thing and can happen to anyone. Does the thought of going to work on Monday morning leave you already feeling exhausted and frazzled by Sunday at noon? Does your 8 hour workday feel like you’ve been battling in the trenches for 8 days straight? Are you finding it hard to get motivated once you are actually at work?

You might shrug it off as just going through a rough patch or a busy time – but you could be suffering from burnout! Burnout can manifest itself differently for different people, so there isn’t one centralized definition. However, in May 2019, the World Health Organization updated and added more detail to their entry on burnout. Previously defined only as a “state of vital exhaustion,” it’s now classified as a “syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.”

It’s important to note that burnout is specifically work-related and is characterized by:

A sense of exhaustion or depletion
Mental distance from or negativity or cynicism about work
Decreased effectiveness at work

If you’ve ever heard the saying you can’t pour from an empty cup – that’s a great analogy for burnout – you have nothing left in the cup or proverbial gas tank to accomplish anything.

So we have the definition, but what are the actual signs of burnout?

You aren’t excited about work anymore. Projects that you used to get excited, energized about, or make you feel fulfilled seem boring or a chore. You aren’t getting satisfaction from your work.
You are going through the motions. You have stopped putting in any effort or caring. You are doing the bare minimum to get by.
Your performance is going downhill. You are making errors you wouldn’t normally make or are missing deadlines that used to be easy to meet. You just want to get the task done; you don’t care if it’s done to your usual standards.
You are exhausted – all the time. You feel physically and emotionally depleted and drained. Even getting out of bed to go to work is a challenge.
You start having physical ailments. The symptoms can be different for everyone, but can include insomnia, chest pain, headaches, getting sick more often, heart palpitations, shortness of breath, dizziness, and even GI issues.

What to do if you are suffering from burnout.

Once you’ve come to the realization that you are suffering from burnout, what do you do? The simplest and easiest step is to take some time off, but that alone won’t solve the issue – it just gives you a little breathing room. Most often you’ll need to make a more significant change like changing your attitude or changing your workload or work situation.

Often times you can recognize negative habits and thought patterns and work to stop them when they happen. If you associate with being a perfectionist, you are more likely to suffer from burnout.

Changing your work situation can have a few different options. The easiest might be adjusting your workload. If you have too much on your place, burnout can happen. Talk to your boss to see if you can lighten your load. If it’s the job or company itself, it might be time for a change. Moving to a different department and doing something different for the same company could make a big difference. Otherwise, it might be time to look for a new job elsewhere.

Burnout is hard to recognize, and it doesn’t go away on its own. Identifying and then addressing burnout requires some conscious thought and effort and the only one who can ultimately fix it is you.

Are you suffering from Burnout? Read More »

168 Hours – Are you making the most of them?

Leave a Comment / Culture, Entrepreneur, Fun Stuff, Must Read Blogs, Uncategorized / By Cindy Donaldson / July 12, 2018 / breaks, Chart, day, Facebook, hours, jenn donovan, less is more, priority list, red barn consulting, time management, to-do list, todo list, track, Tracking, weeks

We all have the same number of hours in a week, so how is it that some people manage to be so productive, like Gary V, while others can barely manage to check a few items off the to do list. Are we so obsessed with trying to save time and complaining that there is never enough time, that we aren’t focusing on how we are spending our time? Think about that for a second. When you are doing something you don’t like, let’s say running on a treadmill or preparing a report for work that you know no one even reads, how fast does time go by? It crawls. 5 minutes feels like 5 hours. BUT when you are doing something you love, accomplishing things that mean something to you, 5 hours starts to feel like 5 minutes! So, if you like hiking, why are you on the treadmill day after day. If you don’t like your job and its requirements, why are you spending 40 hours a week being miserable?

Laura Vanderkam, who studies Time Management, thinks that time isn’t the issue. \”We don\’t build the lives we want by saving time,\” Vanderkam said in her TedWomen talk in 2016. \”We build the lives we want, and then time saves itself.\”

Some of the most famous business people today never complain that there aren’t enough hours in a day or week, and they probably accomplish more in a week than most of use accomplish in a month. So, what’s their secret? Is it simply because they love what they do, or do they have some magical ninja fairies in their pockets helping them get shit done? Here are a few strategies Vanderkam uses to manage her own time.

Track your time

I once had a boss who had my entire department track our time for over a month. This required filling out a spreadsheet with what we did every minute of every day. How many orders I processed, and how much time I thought those took, phone calls, responding to emails, etc., etc. It got to the point where I was adding in funny stuff to see if he noticed. He didn’t. HOWEVER, you should track your time for one week. It doesn’t have to track every minute but write down things in 30 min. increments. It might feel tedious to start and one more thing you have to do, but you might be surprised at what you discover and where you are actually spending your time. You might find that you spend several hours a week reading articles on Facebook or LinkedIn, yet you’ve been complaining that you haven’t had any time to read some new books.

Take breaks

Your brain cannot function for hours on end on the same task without taking a break. A break some rejuvenate and refresh you. You might find that you THINK you are taking breaks, but scrolling through social media, personal emails, or texting are NOT breaks for your brain – or your body. These breaks aren’t really breaks at all. Doing all those things are fine, and you should plan those in to your day, but you also need to get up, move around, and reboot your brain. Step away from the electronics!

Less is more

When it comes to making a to do list, less is more. Having a short, manageable list is MUCH easier to navigate than pages and pages that cover your whole list of monthly items. A long list = failure. You want to feel accomplished at the end of the day and check off several if not all the items on the list will keep you motivated. This list should be for both work and home – they are equally important.

Your time is your own. How you choose to spend it is up to you. Your boss, spouse, or even kids don’t make that choice for you – you do. You can’t make more time. You can’t put it in an account for a rainy day. Those 24 hours a day, 168 hours a week will get spent regardless. Make every minute count and be on your terms.

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Feeling Overwhelmed? You don’t have to!

Leave a Comment / Featured, Fun Stuff, Must Read Blogs, Operations, Uncategorized / By Cindy Donaldson / May 10, 2018 / feeling, future, jenn donovan, overwhelmed, present, priorities, red barn consulting, routine, say NO, schedule, Time Block, to-do list, YES

Does just thinking about your calendar or to do list give you anxiety? Do you have so much on your plate that you honestly don’t know were to start, or just put off starting anything? Yup – that is the feeling of being OVERWHELMED – but you don’t have to be. Being overwhelmed is actually a choice that you make subconsciously. Hear me out for a sec, because I know that might sound a little crazy. If you can train yourself to follow these rules below, you can eliminate that soul sucking feeling of being overwhelmed and start every day ready to kick some butt.

Stop saying yes. I get it, there are certain situations with clients or bosses or family where you have to say Yes but stop saying Yes to the things that you really don’t want to do. Focus on doing just the things you really want to do.
Get control of your morning. Having a morning routine can help you get your day started on the right foot. It eliminates the hectic, frazzled running around that just throws your whole day off and leaves you feeling like you have no control over anything.
Block your time. Scheduling time for reading, working out, or just taking time for yourself is important. When you let other people control how busy your schedule is, you let them control how overwhelmed you can feel.
Take time to access your day, week, month, and year. Reflect on what you’ve done. Did you accomplish what you wanted to, did you get joy from what you did? If you are just plugging through the day to day tasks but not enjoying them or feeling like you accomplished anything – then you really need to reassess why you are doing these things.
Don’t just focus on the present. If you are always focusing on being in the moment and just crossing the next thing off your to do list, you may be neglecting your long-term goals and dreams. This goes back to #4 and accessing what you are really doing and accomplishing – is it getting you anywhere?
Is it a priority? I’m totally guilty of this. Yes, there are things that must get done, but do they need to get done right now? Set your priorities and work your to do list in that order. If #7 doesn’t get done today, that’s OK, it’s not #1 and a high priority item.
Set boundaries. Be realistic about what you can accomplish and don’t overload yourself. This really goes back to #1 and #3. If you don’t respect your time and what you really want to and are capable of working on, then no one else will respect your time.

Let’s be realistic. This probably isn’t something that you are going to implement in the next 5 minutes. It’s something that you must train yourself to be conscious of and put into place over time. The easiest way to get started – #1. Both in your personal life and your professional life. Saying No to the things that you really don’t want to do and don’t have to do should free up your schedule so that you can truly focus on the things you need to do and want to do.

Yes, unexpected things will come up, but if you are in control of your schedule and managing what you take on, you’ll be better prepared to handle emergencies and shuffle your schedule accordingly. Good luck! And if you have additional tips, I’d love to hear them.

Feeling Overwhelmed? You don’t have to! Read More »