April 4, 2014

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Beating Burnout Through Extreme Self-Care


Recently I faced a challenge on getting a small project done. It kinda kept me sleepless at night and had I kept that pace up, I might have burned out. In today’s very fast-paced world people are running on full steam trying to keep going. The more they do, the less they get done. The reason is that they are probably losing their effectiveness as well as their efficiency.

Glassdoor recently conducted a survey and discovered that the average American only take about half their vacation time. There are many factors and probably the top two primary one’s according the the same survey are that the employee believes that no one else can do the job (33%) and a fear of being left behind (28%). This is crazy! At this rate American’s are going to burnout quick and many probably already are.


For years, I’ve been preaching the benefits of self-care. Not only will this benefit the employee or anyone else and it will also benefit the organization they work for. Sure, there are many reasons why Americans do want to take their vacations and yet, it’s vital for self-healing and recovery. With the increase in mental health issues, we’ve got to start taking care of ourselves.

Before I go any further and offer suggestions to you regarding on what you should be doing, let me address more on vacations.  My belief is that organizations should offer at a minimum 2 weeks per year and more like 4 weeks.  Not only will you have better employees, you’ll also have a better company.  If you keep treating employees like freaking robots, then you’re going to end up with a bunch of burned-out non-thinkers.  Eventually your business is going to fail.  That is a guarantee!

For those that are reading this, including those at the top of a given organization, it’s time to get into self-care.  Do this for your mental health, physical health and productivity (which translates into your organization’s health).  If you’re the boss, then make sure that your employees take their full vacation each year.  And when they do, make sure that there’s no contact with the office.  If they have a company cell phone, have them leave it at work.

For the rest, here are additional suggestions….

  • Take more time in nature.  Get outdoors and away from the office.  Be in the moment of what nature has to offer.
  • Take your vacations and as suggested above, do not have contact with your work.  Don’t even think about it.  It will be there when you get back.  And you’ll get back fully refreshed and ready to go.
  • Pamper yourself.  Many women love to go to a spa.  Do it.  For me, I love to engage in physical activities, such as Parkour and natural movement outdoors.  Martial arts is included in that too.  It keeps me in the moment and focused on only those areas.
  • Practice mindfulness meditation.  Being mindful is a key to staying in the moment and through meditation, you’ll learn to do just that.
  • Get plenty of sleep.
  • Eat healthy foods.
  • Get plenty of quality exercise.
  • Stop comparing yourself to others regarding success and find your own meaning in that arena.
  • Get off of Facebook and other online social media and get into meeting friends and family in person.  Have fun too.  Heck, get everyone together and go on a picnic or head to the beach.  Find some sort of outdoor fun event to do.
  • Find something that will bring your joy as well as a mental reboot.

Just doing some or all of the above mentioned suggestions will go a long way to preventing burnout which could lead to a breakdown and instead, help to lead you on the path to complete wellness.  Get into self-care on a regular basis.


Bob Choat, “Transformational Master Black Belt” Black_belt.svg-sm
America’s #1 Mind-Body Transformation Expert and author of Mind Your Own Fitness

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April 2, 2014


Fartlek Training for Endurance in the Martial Arts


Back when I was in the Marines, I was introduced to a specialized form of training that the old-timers used back in the 1940′s.  These were developed for Officers Candidate School (OCS) and is still used to this day.  Even though it was used to develop endurance for running, it can be used for any […]

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April 2, 2014


Do It Because You Really Want to Do It and You’ll Keep Doing It


Most people aren’t self-motivated and never really finish anything.  Heck, they may never even start it either.  From what I’ve seen with them is that they are told to do something because they have to.  Yes, it’s important in some cases for the “have to’s” to get done.  We see this in a crisis situation.  […]

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March 31, 2014


Never Disgard an Opportunity That Is In Line With Your Passion and Purpose


op·por·tu·ni·ty noun \ˌä-pər-ˈtü-nə-tē, -ˈtyü-\ : an amount of time or a situation in which something can be done Moving forward can sometimes seem daunting.  Yet, there will come times within your life that doors open up that help you along.  I remember creating various business plans in the past for different activities that I was […]

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March 30, 2014


Take Advantage of the Great Outdoors as Your Personal Gym


Well, Spring is here and still, not too many people have ventured outdoors.  It perturbs me that even children nowadays are engaging in outdoor activities as we once did in the past.  It sure seems like we’ve gotten into an indoor, sit at the computer mentality.  Playing video games have become the sport of the […]

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March 29, 2014

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Are You Really Busy or Simply Inefficient With Your Time?

Businessman at computer

Today’s world has become so freaking crazy that people are going around bragging of how “busy” they are.  What the heck? Yet, these same people haven’t accomplished anything.  I’ve heard people tell me that they are too busy to workout or eat healthy.  They seem to do well with their time on Facebook and otherwise […]

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March 27, 2014


The Importance of Analysis and Why Making Mistakes is Critical to Success


So often have I heard the expression, “Analysis-Paralysis.”  While it’s true that people tend to analyze something to death, it’s also important for analysis to be a part of our life.  Why?  Well, it’s simply a part of feedback that we get every single moment of our life.  Even in nature we see it.  Though, […]

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March 26, 2014


We’re Now Into Spring and It’s Time to Embrace the Moments Now and Forever!


I was walking earlier in the morning and listened to the various sounds around me. Sure, there were several vehicles driving by and those were not the sounds I focused on. It’s Spring! So, I listened to the birds chirping and singing all around me. Granted, it’s not quite the same as living in the […]

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March 25, 2014

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Is Your Fear Real, Perceived or Irrational? And What Is It Trying to Teach You?


Do you remember the expression of “making a mountain out of a molehill”?  It’s the same with the things we fear in life.  For the great majority of fears, they are simply things we have a perception of and simply have increased it to unfathomable levels.  Sure, there are real fears and those are the […]

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March 24, 2014

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3 Office Habits That May Put Your Health in Danger


Are you a workaholic? Staying cooped up in the office is not unusual today, and many people are now used to a lifestyle that revolves around the workplace. But, be warned: a lot of office workers are also subjecting themselves to simple but potentially harmful habits that may destroy their physical and emotional health. If […]

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