The role is virtual—but the struggle is real.
Remote work undoubtedly has many benefits, but it also has its share of challenges.
The blurring of work-life boundaries, the inability to unplug and the lack of social interaction can weigh heavily on the modern workforce.
In this post, we’ll discuss 5 potent ways virtual employees can banish the threat of burnout—like magic.
#1 Cast protective boundaries
One of the main reasons virtual workers run on empty is the lack of clear boundaries between their work and personal lives.
The solution is simple but not easy: You must summon all courage and cast a protective spell on your personal life.
What usually happens is that work bleeds into your “personal time”—a last-minute email lands in your inbox and the conscientious worker in you thinks, “Let me just get this out of the way before I take a break.”
Minutes turn into hours and before you know it, you’ve extended the work day.
You have to set clear boundaries in terms of your work hours—and stick to it like white on rice. Accept the reality that with our constant connectivity, some work-related stuff will land on your plate even during off hours. Let it stay there, untouched.
Communicate your schedule to your colleagues to minimize similar situations and manage their expectations.
Do everything in your power to mentally and physically unplug from work. Turn off that laptop, and leave your phone alone.
Extricate yourself from your workspace so you’re not tempted to “be productive.”
If you’re going to be watching a movie, if possible, use a different device from the one you use for work. It can be very tempting to get some work done when it’s just on the next tab.
Get into action. Get out of the room, take a walk or engage in some other activity. Your mind won’t let go of work stuff unless you fill it with something else interesting or fun to do.
#2 Conjure up a comfortable workspace
Your work environment has a profound impact on your mental well-being.
So like some grand wizard, carve out a hallowed place, a specific room or corner in which you do your most productive work. Since you will be spending several hours of the day in this space, make sure it is precisely tailored to your purpose.
At the very least, make sure you have:
- proper lighting
- ample ventilation
- a clean and comfortable space
- an ergonomic chair and desk
- a quiet space free from distractions
Don’t forget your comfort items like personal mugs, potted plants, photos or artwork that round up to an inviting and conducive station.
A well-designed workspace can avert burnout, increasing your body’s physical mileage.
Doing some minimal retouches will reduce fatigue and improve productivity as well as work quality. (Now imagine, working in a place that smells nice.)
In a clutter-free environment, a virtual worker enjoys clear thinking and laser focus. Best of all, it will ward off the constant threat of burnout.
#3 Take life-sustaining breaks
Ever had the feeling of going through the motions, but knowing in your heart of hearts that you’re turning out mediocre output? You’re just a zombie pecking on your laptop.
Those are signs that you need to take a break, a breather. You’ve hit a wall. But instead of stopping, many virtual employees power through the exhaustion. They think another cup of coffee will do the trick. That’s a recipe for disaster.
Burnout happens when breaks and rests come too few and far between. It’s the result of rest not taken—(because there’s always something to do.)
Breaks are the energy-giving elixirs of a work life.
They come in all sizes. There are microbreaks when you step out of the room to take a leak, and then there are those annual holidays that take you out of the country for a week.
To avoid running out of steam, you have to take all sorts of breathers —during the day, on weekends, after projects, during lulls. Be smart about them.
As a daily ritual, you can use the “Pomodoro Technique” to pace your sessions.
- Work for 25 minutes.
- Then take a 5-minute break.
- Repeat steps 1 and 2 four times, after which you slip a longer break of about 30 minutes.
You can of course craft your own time intervals, but the important thing is you take those breathers as too many marathon sessions will backfire.
Pace yourself. The work never ends.
As resilience expert Mark Black puts it, “Sometimes the most productive thing you can do is relax.”
#4 Summon the spirits of social interaction
Remote teams are usually dotted across the globe, so interactions are virtual…if at all.
And so remote workers often feel lonely and isolated.
People have always taken office interactions for granted, that watercooler banter that is the hallmark of working with others. In an office, we’re usually surrounded by coworkers that we meet time and again, so there are plenty of default opportunities for human contact.
Remote workers cannot have the same laissez-faire attitude. We have to be more intentional about meeting people and building friendships—and not limit social interactions to just coworkers.
Whether virtual or personal, the key to building social bonds is repeated interactions.
You can step outside and talk to the first person you meet on the street, but if you’re not going to see that stranger ever again, then you won’t be able to build any bond.
That’s why interest-based groups or clubs that meet on the regular can be a good start. You can find like-minded individuals who enjoy the same passions. And when you land a friend or two, build on that connection and become friends with their other friends as well. Get that chain going.
As you might notice, this requires an investment of time. And that’s what many people are not ready or willing to give, especially when they’re too busy with their professional endeavours.
But if you want to avoid being overwhelmed by the job, you’re going to need a strong social network.
#5 Conjure up a healthy existence
Are you eating well?
Are you getting enough sleep?
Do you engage in regular exercise?
If you answered “No” to any of these questions, then it’s no wonder you’re exhausted.
Food can be used as a weapon against exhaustion. But not just any food.
Proper nutrition sustains energy levels, supports brain function, and helps manage stress and your mood. If you’re not eating right, you won’t be working right, and it will inevitably impact your physical health, mental focus and emotional stability—all factors in burnout.
The quality of your sleep has a profound impact on performance as well. Sleep is essentially a recuperation and rejuvenation process, and without it, you’re primed for a breakdown. It’s only a matter of time before you get depleted. (The amount of sleep is a good predictor of what happens next.)
Lastly, physical exercise is one of the most potent defences against burnout. It not only keeps you in fighting form, but it also floods your brain with happy chemicals that manage your mood and help you get through the day. (Ironically, exercise is most especially needed by sedentary remote workers sitting in front of computers for hours on end.)
Live a healthy life and your career will thank you for it.
As it turns out, remote workers don’t need a wizard’s wand or resort to magic. Banishing burnout requires honest consistency, intentionality and balance. By following the five points mentioned in this piece, virtual superstars can look forward to a long, sustainable and rewarding remote career.
Kinetic Innovative Staffing is all for the well-being and success of every remote worker.
We help companies around the world find world-class virtual talent for their organisations. With a candidate pool of over 4 million professionals, Kinetic can fill a broad range of roles and positions, from virtual assistants to engineers.
Remote workers have helped companies save, on average, 70% on their labour costs. If this sounds like something you would like for your company, do not hesitate to contact us and we’ll give you all the assistance you need.
Kinetic Innovative Staffing has been providing hundreds of companies in the Asia Pacific, North America, the Middle East, and Europe with professionals working remotely from the Philippines since 2013. Get in touch to know more.
