How to Rediscover Work Motivation During End-of-Year Career Burnout | Safe and Sound

The end of the year is a time when work pressure often increases, leading to burnout. This is not just a feeling of fatigue but also seriously affects mental health, well-being, and work performance. So how can you regain inspiration and overcome the challenging end-of-year period? Below are practical suggestions from Safe and Sound's psychology experts to help you restore motivation and find balance in your work.

Ngo Thi Sang | Master of Educational Psychology – Applied to Safe and Sound Mental Health Care

Institute of Applied Medical Technology

1. Take time for proper rest.

Take time for proper rest.

Psychologists say that when you feel overwhelmed, it's time for your body and mind to recover. Rest isn't just about sleeping; it also includes other relaxing activities such as:

Walking outdoors : Natural light and fresh air can effectively help reduce stress.
Meditation or yoga : These exercises help you calm your mind and regenerate positive energy.
Engaging in favorite activities like painting, reading, or listening to music can help you temporarily forget about stress.

Schedule adequate rest to maintain mental health.

2. Re-evaluate your goals and priorities.

The feeling of burnout often stems from an inability to manage an endless to-do list, leading to stress, anxiety, and mental fatigue. When faced with too many tasks, you may feel overwhelmed, unsure where to begin, and without time to rest. Psychologists say that to regain motivation and restore mental well-being, resetting goals and prioritizing tasks appropriately is crucial. Here are some ways to help you manage your work more effectively, reduce stress, and increase productivity:

2.1. List the most important tasks.

One of the main causes of burnout is the endless to-do list. When you have too much to do in a short amount of time, it's easy to feel overwhelmed. To address this, psychologists recommend that the most effective approach is to identify your most important tasks and focus on 2-3 truly essential tasks each day.

Prioritize tasks : Each day, write down a to-do list, but only include the most important ones. Ideally, you should only choose 2 to 3 tasks that have a significant impact on your work progress or have urgent deadlines.
Using the Eisenhower Matrix method : Categorize your tasks into 4 groups:

Important and urgent
Important but not urgent
Not important, but urgent.
Not important and not urgent.

From there, you can focus on the most important tasks first and postpone those that aren't really necessary.

2.2. Learn how to say no.

Learn how to say no.

One of the key ways to manage work effectively and minimize burnout is to learn how to decline requests and tasks that are beyond your capabilities. According to psychologists, when you're already overloaded with work, taking on more tasks will only make you feel more pressured and stressed.

Define your limits : Reassess your capabilities and only accept tasks when you have the time and ability to complete them.
Refuse politely : When offered additional work, explain your situation clearly and courteously. You can suggest alternative solutions, such as delegating the task to someone else or extending the deadline.
Listen to and respect your own needs : You need to realize that saying no doesn't make you inferior, but rather a way to protect your mental health.

2.3. Break down large tasks into smaller ones.

One of the reasons you might feel exhausted is having to complete large projects that require a lot of time and effort. According to psychologists, the feeling of being faced with a huge workload can make you feel demotivated. To address this, break down large tasks into smaller, more manageable parts .

Break down big goals : Instead of looking at one large project and feeling overwhelmed, break it down into smaller, more manageable goals for each day. For example, instead of "complete the project report," you could break it down into tasks like: "collect data," "write the introduction," "finalize the conclusion."
Focus on small steps : Each time you complete a small part, you'll feel a sense of progress, helping to maintain motivation and reduce feelings of burnout and stress.
Set timelines : Set deadlines for each small task to help you easily monitor your progress. This helps you feel a sense of accomplishment at every step and avoids feeling overwhelmed.

2.4. Reassessing long-term goals

Sometimes, feelings of burnout stem from the psychological pressure of setting long-term goals that are too far-fetched or unrealistic. To reduce stress, mental health professionals recommend reassessing your long-term goals and adjusting them to suit your current situation.

Re-evaluate your goals : Your initial goals may have been too ambitious or no longer relevant to your current circumstances. Review them and consider adjusting them so that they remain realistic but don't create unnecessary pressure.
Break down long-term goals : Long-term goals can feel overwhelming and stressful. Break them down into medium-term and short-term goals; this helps you stay motivated and gives you time to recover when needed.

2.5. Develop scientific work habits

Work management isn't just about prioritizing and rejecting additional tasks; it's also about building effective work habits to maintain your energy and avoid burnout.

Follow the Pomodoro technique : Work for 25-30 minutes, then take a 5-minute break. After 4 Pomodoro cycles, take a longer break (15-30 minutes). This method helps you maintain focus without experiencing prolonged stress.
Maintain a clear work schedule : Create a weekly or daily work plan so you don't get lost and are always prepared for important tasks.

3. Seek support from colleagues and experts.

You don't have to go through burnout alone. Try this:

Share with colleagues : Sometimes, an open conversation can help you reduce stress, improve your mood, and find support.
Seek professional mental health advice : If burnout persists, seek professional mental health support for in-depth assistance. They can help you develop specific strategies to improve your mental health.

Don't hesitate to seek help when needed.

4. Find motivation from small achievements.

Instead of focusing on far-fetched goals, according to psychologists, you should find joy in the little things:

Acknowledge your achievements : Take time to praise yourself when you complete even the smallest task.
Reward yourself : A favorite meal, a stroll, or a movie night can help you feel encouraged and in a better mood.
Reflect on your journey : Remind yourself of what you have accomplished over the past year to find renewed motivation.

Self-recognition is the most effective source of motivation.

5. Create an inspiring workspace.

Create an inspiring workspace.

Your workspace also greatly impacts your emotions and mental state. Psychologists say that a tidy, bright desk decorated with favorite items will help you feel more comfortable.

Organize neatly : Get rid of unnecessary papers and items.
Add a touch of nature : A small potted plant or fresh flowers can bring a sense of relaxation.
Create a playlist of relaxing music : Music can help you focus and reduce stress.

A positive work environment helps you feel more inspired to complete your tasks.

6. Invest in physical health.

Physical and mental health are closely related. A healthy body will help you cope with stress better.

Maintain a balanced diet : Limit fast food and increase your intake of vegetables and fruits.
Regular exercise : Psychologists share that 30 minutes a day of light exercise such as walking, jogging, or yoga can significantly improve your mental well-being.
Drink enough water and get enough sleep : These are two basic but often overlooked factors during the busy end-of-year period.

7. Learn to enjoy the present moment.

The end of the year is not just a time to rush through work, but also a time to enjoy the fruits of your labor and connect with meaningful things.

Spend time with family and friends : Simple but heartfelt gatherings can bring positive energy.
Allow yourself a break : Dedicate a day to doing nothing at all, just relaxing and enjoying yourself.

These small but memorable moments will help you regain your mental balance.

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Safe and Sound is part of the Institute of Applied Medical Technology (IMT).

See more:

Things you need to know about mental exhaustion.

What is stress burnout? How to recognize burnout in yourself and others.

What is depression? What are the symptoms of depression? Is depression curable?