Performance coach: The five science-backed ways you can prevent burnout as Australia re-opens – it has NOTHING to do with how many hours you work

  • Andrew May is a leading Australian performance coach and strategist  
  • He has released a science-backed white paper titled Burnout Proof  
  • Here he shares five strategies to prevent burnout as you come out of lockdown  

By Laura House For Daily Mail Australia


Andrew May (pictured) is a leading performance coach and runs StriveStronger

Andrew May (pictured) is a leading performance coach and runs StriveStronger

A leading performance coach has shared his top five strategies to follow that will prevent burnout as the country begins to open up. 

Andrew May, the CEO of Australian company StriveStronger, said the upheaval of Covid-19 has pushed many people to breaking point and that burnout among Australia’s workforce has skyrocketed. 

Mr May is recognised as one of the world’s leading human performance strategists and is the creator of the 30 Day Boost, a digital program supporting employees to stay productive, boost physical wellbeing and enhance their resilience.

In his new science-backed whitepaper, Burnout Proof, he has identified five key factors that will stop you burning out ‘permanently’ – and claims it doesn’t matter how many hours a week you work.

‘If you follow these key tips below you’ll be able to sustain performance and balance in your personal and professional lives,’ he said. 

ALIGN YOUR PURPOSE AND VALUES

Alignment of purpose with personal values has strong links to improving satisfaction with life. 

Not only does a sense of purpose and meaning in our work enhance our wellbeing and help us to bounce back faster, it is often the difference between the energised 80 hour-a-week workers and the depleted 40 hour-a-week ones.

FACTOR IN RECOVERY TIME

While yoga, diaphragmatic breathing and a walk alone won’t prevent burnout, physical relaxation and switching off psychologically are key to sustaining energy levels, reducing fatigue, nurturing creativity, and enhancing emotional intelligence.

Physical activity enhances cognitive flexibility, boosts energy levels, reduces chronic lethargy, boosts mood, increases social cohesion and can reduce symptoms of mild depression - all buffers against future burnout

Physical activity enhances cognitive flexibility, boosts energy levels, reduces chronic lethargy, boosts mood, increases social cohesion and can reduce symptoms of mild depression - all buffers against future burnout

Physical activity enhances cognitive flexibility, boosts energy levels, reduces chronic lethargy, boosts mood, increases social cohesion and can reduce symptoms of mild depression – all buffers against future burnout

GET ENOUGH SLEEP 

Quality restorative sleep is vital to recovery, hormone balance, brain function and memory. 

Consistent quality sleep creates a buffer against ongoing daily life stressors and risk of burnout. 

This means switching off devices 30 minutes before bed, aiming for seven to eight hours a night, keeping your bedroom dark and cool and consistent sleep and wake times.

WORKOUT SO YOU HAVE THE ABILITY TO HANDLE STRESS 

Optimal physiological capacity refers to the body’s ability to have reserves and adapt in a range of situations, especially in response to challenging tasks or stressful times.

Physical activity enhances cognitive flexibility, boosts energy levels, reduces chronic lethargy, boosts mood, increases social cohesion and can reduce symptoms of mild depression – all buffers against future burnout.

Andrew always switches off devices 30 minutes before bed, aims for seven to eight hours of sleep a night, keeps his bedroom dark and cool and has consistent sleep and wake times

Andrew always switches off devices 30 minutes before bed, aims for seven to eight hours of sleep a night, keeps his bedroom dark and cool and has consistent sleep and wake times

Andrew always switches off devices 30 minutes before bed, aims for seven to eight hours of sleep a night, keeps his bedroom dark and cool and has consistent sleep and wake times

EMBRACE SOCIAL CONNECTEDNESS 

We’ve been without this during lockdown, but flourishing relationships and connection with community are fundamental to pleasure, meaning and fulfilment in life. 

We are social beings who need both support and connection. 

Quality time with those we love and those we respect provides a buffer from work stresses, re-energise you and gives you the support and stability to navigate tricky patches. 

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