Career Advice » Working from home during Coronavirus » How to avoid burning out whilst working remotely

How to avoid burning out whilst working remotely

20th April 2020

More people than ever are now working from home. If you are not used to it, it can be a huge adjustment. The following advice will help you strike the right work-life balance to avoid burning out whilst working remotely.

8 things to do to avoid burning out whilst working remotely

Plan ahead & prioritise

Good organisation is crucial when it comes to managing stress and coping with pressure. When working from home, set realistic weekly and daily goals, stay on top of your workload and keep your workspace tidy and uncluttered. Create a to-do-list to help keep you on track and to give you a sense of accomplishment when you start ticking off tasks on your list. Being organised will also help you make the most of your free time.

Take breaks

Even though you are at home, stick to a schedule and try to take regular breaks throughout the day as this will help keep you focused and keep distractions to a minimum. As well as taking short breaks, try doing breathing exercises or if you are feeling mentally or physically exhausted switch tasks. If you have some spare time between meetings or tasks, it may be best to try relaxing rather than checking your emails and experiencing new stressors.

Say no

Learn to say no. If you are asked to do other tasks or take on more responsibilities that infringes on your own workload do not be afraid to say no. If you feel your manager is making unreasonable demands explain your schedule and ask them which tasks they would like prioritised.  


Whether you prefer going for a run around your neighbourhood at lunch or starting your day with a home workout – exercise will help keep you fit, healthy and boost your energy levels. Physical exercise is also a great way to relieve stress.


As tempting as it can be, burning the candle at both ends will have a negative impact on both your work and health. Although everyone is guilty of it from time to time, lack of sleep will not make for a productive day’s work.

Have a hobby

Having an activity you take part in outside of work is not only a great way to make friends but it will also become something you associate with free time and relaxation. This can be difficult due to the current social distancing restrictions, maybe you could try an online class, join a virtual book club or anything else that interests you.


Often when we are stressed or under pressure the temptation is to cut ourselves off from the outside world. Given the current situation, we cannot meet up with family or friends, but there are other ways to socialise. Video call family and friends, plan a weekly virtual quiz night or games night with them or plan to catch up over FaceTime, having plans in place will give you something to look forward to and keep you in a positive frame of mind.

Talk about it

If you think a work situation could be improved schedule a video meeting with your manager to discuss your ideas. Similarly, if you are struggling to combine the demands of your workload with your family and home life it may be necessary to speak to your manager about your options. Many workplaces will offer more flexible working hours to accommodate busy parents whilst they are working remotely.

More advice on working from home during the Coronavirus crisis can be found in nijobfinder’s advice area.

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