Scaling Back to Keep From Burning Out
We live in a world of technology that keeps us on top of every scheduled minute of every scheduled day. It’s a cinch to reschedule a practice, cancel a work event and schedule a tooth cleaning at the touch of a button. But even with that magic in our back pocket, parents are still feeling burned out and tired in a way that is at best problematic and at worst detrimental to their mental and physical health.
So it shouldn’t be a surprise that we might be coping with life’s stresses in unhealthy ways. Overeating, over-caffeinating, over-shopping and over-managing everything in our lives is making us less productive and less effective. It’s one thing to understand that this is happening, but it’s quite another to do something about it. Perhaps it’s time to allow ourselves to take action. By scaling back.
Here are five ways you can switch into a lower gear and level up on your work/life/parenting balance.
(Important note: It’s important to discuss any medication changes with your doctor or health care provider. Have a talk before making any big adjustments.)
Chill on the cocktails
It’s been a long day, and nothing sounds better than a refreshing margarita to close the night out. But is that booze really helping—or hurting? Alcohol seriously messes with your sleep cycle, causing you to wake up feeling less than fresh as a daisy. Not to mention those extra calories love to hang out right in our gut, making us feel less secure in our own bodies.
Additionally, children are always listening. If the chorus at home is one of Mom and Dad saying, “What a day. I need a drink!” the lesson learned is that relieving stress is directly related to drinking alcohol. Yikes.
Consider switching out that late-night toddy for a warm cup of herbal tea for an evening wind-down. You will discover the following day starts—and ends—measurably better.
Cut the social media cord
Human beings are hardwired to compare themselves to others. To a certain degree, this is healthy; a little healthy competition can give us goals to shoot for. But too much comparison steals our happiness. When we’re bombarded with images of influencers living in perfect, all-white homes with immaculate toy storage (seriously, how ridiculous), or our neighbors running their third marathon, it can take a dangerous toll on the lens of own lives. Those filtered images can cause us to feel “less than” and question whether we’re doing enough—even when we totally are.
Consider taking a social media hiatus and deleting those apps completely. If that feels like a bridge too far, simply set time limits on your devices. Start with a one-hour-a-day limitation and see how it feels. The less you compare your life to others’, the more time and attention you can pay to yourself and your family.
Smash that “unsubscribe” button
We’ve all signed up for a company’s email in exchange for that extra 10% discount. What’s it going to hurt? Believe it or not, those seemingly harmless subscriptions compound and, over time, end up cluttering our minds just as much as our inbox. Sifting through endless junk wastes precious time and increases burnout. Get that index finger in prime shape and start clicking “unsubscribe.” Trust me, you aren’t missing anything. Use the time you get back to do some deep breathing or savor your coffee for just a few more minutes.
Take out the takeout
Please remain calm.
I am not suggesting you never eat food from a greasy paper bag again. Schedules get busy, and some nights it’s fast food or no food. But let’s collectively admit that garbage from a takeout window is doing us zero favors. It’s full of heavy carbs that make us sleepy, sugar that makes us crash and grease that the hardest workout session has a tough time combating.
Consider committing to a two times per week maximum on fast food. It will take a smidge of discipline, but try to plan ahead for the nights you know will be chaotic. Engage your family to assist with this; it’s just as much their responsibility as yours. One person can cut strawberries to keep at the ready for when the snack urges strike. Another can cook up some chicken as a high protein element for a quick salad. When all family members have ownership in the meals, they will be more likely to eat and appreciate the food.
Stay out of the stores
There has never been an easier time to buy ALL THE THINGS. We all have our triggers. For some, it’s a leisurely TJ Maxx stroll (ahem, that’s mine). Or a quick Target run. We enter these bank account drainers for perfectly valid reasons and emerge with a new espresso machine and a bronzer we don’t even know how to use.
It’s OK to admit this isn’t a healthy approach. It doesn’t make you a bad person or an irresponsible person. It makes you quite normal. Social media, websites and advertising have conditioned us to “add to cart.”
It’s time to break the cycle of consuming.
The simplest way to win the war on impulse buys is to avoid the physical store. Utilize the pickup option for ordering what you need without setting a foot inside the doors. After all, strolling through aisles that are designed to make us spend money is a danger zone like no other. Do what you can to order what you need when you need it, and you’re 10 steps ahead of that urge to buy, buy, buy.
3 Ways to Cut Back, Be Grateful and Simplify Today
- Clean the closet. Take a set amount of time and go through your drawers, one by one. Remove anything that doesn’t fit and either sell or donate it. Have your entire family follow your lead.
- Declutter the fridge. Just like our closets, our fridges and pantries are full of items that are old and don’t fit in our lives anymore. Check expiration dates and eliminate products that are expired. Yes, all of them.
- Move your body. Feeling the urge to go shopping? Or scroll your phone? Your body wants a serotonin boost. And, spoiler alert, there is a free way to get it.
Put on your sneakers and go for a 30-minute walk. Focus on what you’re grateful for and what you love about your life. Too hot or cold to walk outside? Write in a journal instead. When you look inward at what you have, it will help diminish the need to find happiness externally.
Kim Antisdel is a freelance writer and interior design sales rep for KC. She lives in Liberty with her husband, stepdaughters and son.