Anjana Paul

For as long as I can remember, my dad went into his office seven days a week. He would come home for dinner, relax a bit, watch the news, and head back for a couple of hours. On weekends, he’d leave late in the morning and return in the early evening, or earlier if there was a social gathering. He retired a couple of months ago from academia and still works on his own projects, hoping to be published or to conduct research for fun.

Seeing this my entire life instilled a strong work ethic in me. But what I’ve realized as I’ve joined the working world is that while I love to be challenged and learn new things, I don’t want to live to work. My dad truly enjoys his craft, and that is enough to drive him every single day.

It took me a long time to realize that in previous roles, I was on a cycle of burnout. I experienced this in college as well—staying up late for nights, cramming for tests, and then crashing hard afterward. I would simply not have the energy or desire to do anything outside of working or thinking about work.

When I got my first dog a little over four years ago, that’s when I started to see the hamster wheel I had been on. Kai was a puppy when I first got him, which I didn’t realize at the time meant having a 24/7 responsibility. I was forced to learn how to balance my life.

Plus, I found myself wanting to spend more time with him—on walks, pup cup runs, and lazy Sunday afternoons. So I made changes to help myself stay productive at work while still feeling like I could go home and be active instead of sitting in front of the TV all evening. Here’s what worked for me to avoid burnout, reduce stress, and have more overall energy:

1. Eating healthier

There’s nothing like having a sweet treat or a bag of potato chips when you’re grinding away. Stress eating may give you a temporary mood boost, but we know it’s not great for your body. I started meal prepping and keeping healthy snacks—like fruit and carrots with hummus—in my office.

2. Getting regular sleep

A while back, my motto was, “I’ll sleep when I’m dead.” I love sleep, but I only recently started prioritizing it. To get a solid 7–8 hours, I set a consistent bedtime, even on weekends. On days when I don’t get enough sleep, I go to bed earlier the next night or take naps so my body can recover.

3. Take lunch away from the desk

I see many coworkers who are guilty of this as well—eating in front of the computer while multitasking during “downtime.” It gives a false sense of productivity. My energy levels and mental focus would drop significantly in the afternoon. Taking an actual break—whether walking around the building or sitting in the cafeteria—helped me disengage and reset so I could finish the afternoon strong.

4. Set clear boundaries

Having work emails on your personal device is convenient, but it also becomes a distraction outside of working hours. The urge to respond to emails in the evenings and on weekends was strong, so I turned off email notifications and stopped checking them when I wasn’t working.

5. Use your PTO

Taking time off for a staycation or simply to rest never crossed my mind in the past. Nowadays, I usually take a day or two before a holiday to make the most of my breaks. I return from these breaks feeling refreshed and energized.

These are the key changes I’ve made to avoid burnout at work. Do you have any tips that have helped you avoid burnout? Or was there a moment when you realized you no longer wanted to be part of that hamster wheel? I would love to hear from you!

Feel free to connect with me on LinkedIn: Anjana Paul, MBA | LinkedIn

Life is often a balancing act of moments of joy, stress, and everything in between. You can’t always be in control of every situation, and in the chaos, we all need the energy to take on challenges as they come and fully enjoy the happy moments.

I used to get up every morning with only a 45-minute window (depending on when I finally went to sleep). I felt rushed to get ready for work and fight traffic. It was a chaotic start to the day.

After years of frazzled mornings, I finally decided to make a change by creating a morning routine. Sure, I could simply make sure I went to sleep and woke up at a certain time every day. But I wanted it to be about more than just getting to work early or having time to eat breakfast.

An ideal morning routine not only allows you to get a healthy amount of sleep, but it also boosts your mood with self-care practices that keep you energized all day. For those who have read it, The 5 AM Club introduces a productivity and lifestyle concept that promotes a specific routine for the first waking hour of your day.

If that appeals to you—great! But the key to a good routine is that it’s realistic, repeatable, and resonates with you. I’ve experimented with my morning ritual to make it work for my lifestyle and work schedule.

What activities feed your energy? Find what makes sense for you. Here are a few habits and tips that have worked for me:

Start with Hydration

I need a cup of caffeine to jump-start my day. But the first thing I drink is a glass of water with lemon (when I have one handy). After eight hours of sleep, your body needs hydration. I fill a water bottle the evening before and put it on my dresser so it’s easily accessible when I wake up.

Spark Good Vibes with Positive Affirmations

Living in a world filled with stress and negativity, I like to set myself up with positive intention. There are numerous podcasts that offer short, daily affirmations you can download to make it easier. They’re simple to listen to while I’m getting ready for the day or during my commute.

Journaling for Wellness

This is a newer morning ritual for me. I’ve found that it helps me better understand my emotions and manage stress. Processing emotions has never been a strong suit of mine. The 6-Minute Diary has been a helpful tool, as it provides a framework to structure this practice. The journal is designed to help you set your intention for the day and reflect in the evening—all in just six minutes.

Read a Chapter or Two

Finding designated time to sit still and read has become more challenging over the years. I now weave reading into moments like sitting in the sauna or relaxing in my backyard while my dog runs around. Reading is one of my more flexible rituals, especially with a longer commute on office days. But I still try to squeeze in at least one chapter when I’m working from home or riding the bus. Your reading material comes down to preference—I’m more likely to grab a fiction thriller than a personal development book.

Add in Movement

Many of us spend five days a week sitting for most of the day. And when we relax, it’s typically by sitting around watching Netflix. When I begin my day with exercise, I feel a boost in both mood and energy. When I’m working from home, I go to the gym in the morning or take my dog for a walk. On office days, I use dumbbells or do a five-minute bodyweight routine to get myself moving.