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Healthy Habits To Help Prevent a Burnout

Everyone reaches a point in their lives when they feel overworked, overwhelmed, loss of motivation, like their breaking point is right there- burnout. An upcoming assignment or even a conversation regarding intellectual information will just lead to an extreme emotional exhaustion.

There is no one plan that can avoid burnout forever, but I have changed my habits for the better. Experiment with lifestyle changes to find the ones that work for you. For example, losing motivation can impact professional and personal life negatively. After making the lifestyle changes I outline below, I have felt more motivated and able to thrive both in my personal life and at work than ever before.


As a student, I never gave much thought to what I ate.

I ate foods that were convenient but didn’t keep me feeling fulfilled. I wasn’t eating the right nutrients to be creative and it often led me to feeling burned out. But spending time in the kitchen has allowed me to express my creativity with food, including incorporating more nutrient-dense foods. During the pandemic when I had a lot of free time, I started to cook for myself and others instead of baking a box cake every night (which would lead many to those extra pandemic pounds). Now that I’ve started cooking healthy snacks and meals for breakfast, I like them much better. 

Throwing out the store-bought granola bar means forgoing convenience in exchange for healthier options. Some of my favorite breakfast foods now are homemade granola bars and 2 ingredient homemade bagels which required only two ingredients to make. Cooking a healthy meal for myself everyday has helped me improve my health and give me more energy all-day.


The important mental benefits of exercise are often overlooked. For many, including myself, I picked up the habit of walking during 2020, which I plan to continue for longevity. It did wonders for my physical and mental health. I use walks as an opportunity to listen to music and podcasts (some of my favorites include Curious Monica, Happiness at Work, and Being Boss), be alone with my thoughts, and it’s an opportunity to give my mind a rest from daily stressors. A walk around the block has made me happier and more motivated, and it appears that I am not the only one.

The pandemic-inspired walks change my life as well as many others’. A trend on TikTok is “hot girl walks”, which can be practiced by anyone as they include practices of meditation and mindful habits, both aspects that can help lead to the prevention of burnout and keep you from feeling mentally exhausted. The requirements for the Hot Girl Walk include thinking about three things: 1. what you are grateful for, 2. how hot you are 3. Things that you want to achieve. All thoughts that motivate and distract your mind from typical stressors.


Sleep has countless benefits, including maintaining a healthy weight, getting sick less often, and lowering the risk of serious health issues like diabetes and heart disease. The lack of sleep can cause issues such as increased irritability and decreased focus, making it more likely for one to burn out. Unfortunately, 1 in 3 adult Americans does not get the required amount of sleep of 7-9 hours each night. Sleep deprivation has been shown to impair brain function and is often linked to depression. After getting enough sleep, I became more productive at work by making positive changes to my communication with others. Specifically, I am now happier and better able to have meaningful interactions. 

Prioritizing sleep is difficult and I used to find myself staying up late or binge-watching my favorite shows. Making sleep a priority gives me the energy to thrive at work, meet deadlines, create innovative ideas and maintain organizational skills. After getting plenty of sleep, I’ve become more rational, made time for important aspects of my life and have been able to enjoy activities without feeling overwhelmed. For anyone on the verge of burnout, I recommend taking care of your body by getting an adequate amount of rest and you’ll thrive at work. 

A Change in Routine 

There have been many studies on the significance of breaking routines. For myself, repeating the same thing day in and day out is physically and mentally draining. I often get bored. When this happens, I find that changing my routine helps me generate new ideas and thoughts. A change in routine can be as simple or complicated as you want it to be, but either way, it will benefit your mental health.

It depends on the day, but I often tailor my routine breaks to writing about a new topic or in a different location. I try to make a new coffee place my goal when going to work, I change up my dinner routine and attempt different things whenever possible. I recently deviated from my normal routine by enjoying dinner alone at the park, having an ice cream before going home in the evening. These simple things let my mind think differently and prevent me from getting bored and burnt out. 

A change in mindset can be one of the easiest ways to prevent burnout. The average American worker works 1,788 hours per year. That is 238 days worth of work and that does not include activities outside the office (i.e., commutes). It is important to understand that a routine does not encompass every aspect of life. Taking care of oneself, having as much fun as possible, finding inspiration, building relationships with others and staying active are all aspects that will help.

Despite how busy I was at work, I prioritized staying mentally healthy by getting enough sleep and spending time with friends, and these little changes made a huge difference.

About the Author

 Tara Macchione

Tara Macchione

Tara is an InnovatorsBox intern. As the Content Creator and Social Media Marketing Associate she enjoys enhancing the digital growth of companies by increasing brand awareness. As a student and professional Tara consistently capitalizes on opportunities to improve her skills. She is a member of the Public Relations Student Society of America Chapter at Montclair State University in New Jersey and the schools agency, Hawk Communication. After working with multiple different industries it is evident that her passion for innovation and content creation is consistent no matter the context, with a strong drive to watch these organizations flourish, she delivers.

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