What is ‘Remote Burnout’ and How to Avoid It

Even with the best of intentions to incorporate rest and relaxation into your week, a busy work schedule can quickly override your plans.

Rather than leaving it to chance and hoping to fit in leisure time around your work tasks, practice scheduling your personal activities into your calendar – just as you would meetings or other work commitments.

Whether it’s a daily workout, a weekly half-day to explore the city, or regular time to engage in the activities that make you feel your best, get into the habit of treating these practices as non-negotiable elements of your schedule.

Active breaks combine a mental refresh with a short burst of physical activity, which can help to combat the negative effects of sitting for hours on end.

Instead of simply shifting fom your desk to your couch during your break times, engage in an activity that incorporates some form of movement. This could involve a brisk walk outside, a quick cardio or resistance workout, or some light yoga or stretching.

According to the American Psychological Association, physical activity reduces symptoms of depression and anxiety, which are often associated with burnout.

Regular active movement throughout the day boosts endorphins, increases energy levels, improves circulation, and reduces mental fatigue.

Remote work often leads to ‘always on’ syndrome, where you feel as though you should be available 24/7. This makes it all the more important to create a clear distinction between work mode and non-work mode.

Developed by productivity expert Cal Newport, the concept of a shutdown ritual involves engaging in a series of actions at the end of each work day which signals to your brain that it’s time to switch off from work.

Here are some tips for creating a shutdown ritual:

Set aside 10 minutes at the end of each day: At the close of your work day, dedicate 10 minutes to wrap up tasks, plan for the following day, and tidy your workspace. Do this mindfully, paying attention to the act of finishing your work session.

Choose a specific closing action: This could be shutting your laptop, switching off a desk lamp, or lighting a candle – anything that signals the end of work for the day.

Add a reinforcement: You could add a short breathing exercise or even a ‘shutdown phrase’ (Cal Newport utters the words “Shutdown Complete”, for example) to reinforce the completion of the day.

In a remote setup – whether you’re working from an Airbnb or a hotel room – it’s easy for work to spill into personal time. To avoid this, designate a space in your accommodation that’s purely for disconnecting.

This doesn’t have to be a separate room – it could be a corner with a chair, a balcony, or even a specific spot on the couch where work is forbidden! Each time you enter this space, you’re reinforcing a habit of mentally switching off from work.

Harvard psychologist Dr. Ellen Langer has shown that creating mindful environments can reduce stress, and having a dedicated ‘unplug zone’ can help create that all-important mental separation between work and rest.

Remote burnout creeps up on you slowly, with symptoms gradually worsening until you can no longer function effectively. But just as with a physical illness, catching the warning signs early on can help you take action and prevent the condition from turning into full-blown burnout.

One way to do this is to conduct a weekly wellbeing check-in with yourself. By taking some time to reflect on your mental, emotional and physical state each week, you can identify patterns and establish whether you need to do something to improve your wellbeing.

Your weekly wellbeing check-in could include questions such as:

How have I felt emotionally this past week? (Happy, stressed, overwhelmed, calm?)
Did I make time for activities that bring me joy or relaxation? What were they?
How many times did I work outside of my planned hours this week? What were the reasons?
Did I feel productive without feeling overwhelmed? What can I adjust next week to improve this balance?

Your responses to these questions can reveal areas you need to address in order to feel more balanced and calm. Regular sessions with an online therapist can also help to identify the signs of remote burnout and develop strategies to prevent this.