How to Prioritize Your Day So You Don't Burnout By Lunchtime, According to a Psychologist

It's unrealistic to be able to stay productive for long periods of time, 365 days of the year. Plus, with the rise of burnout, languishing, and stress due to lockdowns and remote work, people are even struggling to find the motivation to complete the simplest of daily tasks they once were able to tick off with ease. 

If you're struggling to get through the day without experiencing a midday or 3pm slump, it might be time to reprioritize your morning routine. Here, Lysn psychologist Nancy Sokarno, reveals what your morning should look like if you're after a burnout-free day. 

5 Morning Steps to Prioritize So You Don’t Burnout by Midday

1. Wake up earlier

"Although this might sound a little counterintuitive, especially if you’re feeling like you’re exhausted by lunchtime, what it can actually do is give you extra time to plan out your day," Sokarno explains. "Having an extra half an hour in the morning can be beneficial to set up your day in the right way."

2. Prioritize exercise

"Statements like ‘energy creates energy’ are thrown around because they're actually true.
Any exercise or physical activity that can get the heart rate up will release endorphins, which can raise your energy levels."

It doesn't even need to be a hardcore HIIT workout or a long run — a brisk walk around the block or a morning stroll will do the trick. 

3. Eat a nutritious breakfast

"The body typically uses a lot of energy for growth and repair throughout the night, so it needs to be refueled the next day. Eating breakfast will boost your energy levels and restore your glycogen levels, which can keep your metabolism burning throughout the day."

It's crucial you nourish your body with foods that will fuel your body in the long run as opposed to foods that might deplete your energy levels further. 

Here are the best breakfast foods to eat to improve your concentration and productivity, according to a dietitian.

4. Schedule in 'you' time

Some days you have back-to-back meetings and lengthy to-do lists to complete that you forget to look after what matters the most — yourself. 

"Try to set aside at least 30-minutes each morning for ‘you’ time," Sokarno explains. "Use this time to switch off your phone, block out any distractions and do something that can mentally prep you for the day. That might mean meditating, reading a book, or doing a yoga session – all of these things are good for the soul and will allow you to set great intentions for the day ahead."

5. Spend 5-minutes organizing your day

Have you ever started the day without having a second to think about what needs to get done or what needs to take priority? It can leave you feeling overwhelmed and stressed.

"It’s important to prioritize prioritizing! It only takes less than 5-minutes to make a list of what needs to be done so you don’t get distracted or feel overwhelmed. Make sure you have a list showing what tasks are most important for that day and if you can, block time in your calendar and turn your phone on airplane mode when it’s time to do these tasks. If you easily get distracted by notifications or phone calls, chances are that time will get away from you and you won’t get the important things done."

Plus, is there anything more satisfying than crossing off items on your to-do list?

For more from Nancy, follow her on Instagram @psychwithsokz and @lysnhealth.

Liked this? Here are 5 daily wellness practices to help you overcome burnout.