Is your workday leaving you drained or uninspired? These strategies can help.
By Jaclyn Margolis Ph.D.
Is your workday leaving you drained and uninspired? Do you find yourself longing for a more enjoyable and fulfilling professional experience? You’re not alone.
According to a 2018 Gallup survey, approximately 23 percent of employees in the United States reported feeling burned out often or always, while an additional 44 percent report feeling burned out sometimes. The impact of employee stress is staggering, costing businesses nearly $190 billion annually in healthcare expenses in the United States alone. In this article, I dive into organizational and psychological research to present you with four simple changes and interventions that are designed to improve your workday and enhance your overall well-being.
Work stress and burnout stem from a combination of individual and environmental factors. While altering work environments and job demands may take time, research has shown that implementing small changes can complement these larger transformations and contribute to improved well-being at work. Although these interventions won’t completely eliminate stress and burnout, they can set you on the path to a better workday by offering practical strategies to enhance your overall experience.
1. Three Good Things
The “Three Good Things” intervention is a simple practice that involves writing down three positive things that occurred during the workday. Research conducted with healthcare workers demonstrated that the Three Good Things practice reduced burnout levels and increased happiness, with the observed effects lasting for up to a year after its implementation.
2. Give Yourself a Mini Recess
Just as children benefit from a rejuvenating recess break at school, incorporating a “recess” into your workday, even if it’s just for five or ten minutes, can greatly benefit you. Schedule short, intentional breaks to disconnect from work and recharge. Academic research refers to these as “microbreaks,” and studies have shown that they have a significant impact on employee well-being and productivity.
Microbreaks allow for mental rejuvenation and the replenishment of cognitive resources. By integrating microbreaks into your work routine, you not only enhance your own well-being but also contribute to a positive work environment that fosters employee engagement and supports organizational success.
3. Gratitude at Work
At the end of each workday, set aside a few minutes to reflect and write down what you are grateful for, embracing both significant and minor aspects. Make an effort to identify new and fresh elements of gratitude daily. Researchers found that employees who engaged in gratitude journaling about work for a period of two weeks experienced an increased sense of control over their work tasks and had improved their interactions with their coworkers.
4. Transition Ritual
As you wind down your workday, transitioning your focus from work to home can be challenging. To facilitate this shift, take a few moments to jot down any urgent tasks or lingering thoughts related to work. By shifting these matters from your head to a piece of paper, you can prevent them from hindering your ability to fully engage in your personal life. Consider revisiting these notes at the start of your next workday as a helpful reminder of your priorities. This practice can assist you in transitioning from your role as an employee to other significant roles in your life, such as being a parent, friend, spouse, or simply being yourself. Engaging in a transition ritual such as this one plays a vital role in promoting healthy psychological detachment from work and facilitating effective recovery from the stresses of the workday.
In conclusion, the prevalence of work stress and burnout among employees is a significant issue that impacts both individuals and organizations. However, by implementing simple changes and interventions, we can begin to make substantial improvements that make our workday better.
Originally published at Psychology Today