Manage Burnout for Peak Performance: Your Mental Energy

How do you create more mental energy?

Many occupations and roles require dedicated time for critical thinking, creative thinking AND decision-making. However, many of us neglect building in time for rest, workout breaks, and simple mind-wandering. Anyone who has had to make frequent and critical decisions throughout the day understands the importance of restorative activities for the brain and the relationship between mental energy and physical energy. I wrote about decision fatigue affecting physical fatigue in a previous post in this series on managing burnout. Here is the link. Visa-versa, physical energy affects your mental functioning. 

Get physical

One of the most productive ways to think is during exercise. According to Dr. Scott McGinnis, instructor of neurology at Harvard Medical School, "There's a lot of science behind this." Studies find that the parts of the brain responsible for memory and thinking are larger in people who exercise. Exercise also improves mood and sleep that, in turn, affect our mental energy.

Vary your mental activities

You can also replenish your mental energy by taking a break from the complex thinking. Learn something new, complete an unrelated task, play a simple game, let your mind wander, journal, or meditate (practise bringing your mind back from wandering). Vary your activities to stimulate different parts of your brain to create more mental energy. 

Change your routine

This is permission to go off or change your routines occasionally. If routine is making you feel like you are in a rut or in the proverbial state of “Groundhog Day”, shake up your routine. Even simple changes can boost mental energy, creativity, and innovation. Try reversing items on your desk from the left to the right, and vice-versa. Try a different route to work … even if your workspace happens to be in your home. Have some fun with this concept.

Cultivate realistic hope and optimism

Studies also find a strong correlation between productivity and positive thinking. Personally, I find that when I am consciously cultivating realistic hope and optimism, my version of positive thinking, I am able to boost my mental energy. Read my previous blogs on cultivating realistic hope. When I remind myself of my true values, my mission, and my personal purpose, I can trigger my drive, re-ignite my passion, and boost my energy. The combination of realistic hope and optimism served me well when I was returning to work during and after cancer treatment. Read more about my return to work story here. 

Lean in with effective practices

When mental energy is referenced in my coaching programs or in coaching conversations with clients, I lean in on the following effective practices:

• Mental preparation: Manage emotions with your rational brain. Identify your emotional hot buttons. Slow down to avoid hijacking of your emotional brain. Be aware and curious. Self-awareness and self-discipline are key in boosting mental toughness. For more on boosting mental toughness, here is a link to a previous blog.
• Visualization: See yourself succeed. Rehearse the preparation and steps you will need to take to succeed. Visualize obstacles and how you will overcome them.
• Meditation: Develop a practice of mindfulness and meditation. Begin with short sessions that focus on your breath and then slowly grow your practice. Mindfulness can be experienced in a variety of forms and activities: clearing and cleaning your environment; walking in your neighbourhood; engaging flow in a hobby.
• Introspection: Re-visit your strengths. Re-examine your blind spots and biases? What beliefs are holding you back and are no longer serving who you want to be? 
• Reflection: Make time to feel your feelings. Become emotionally self-aware. Process new experiences and information. Reflect on lessons learned. Ask for help when you need it. Work with an experienced trusted advisor, therapist, or coach depending on your specific needs.

Managing Mental Energy in Your Organization

Provide a “quiet zone”

I have worked on projects with several women-owned organizations that provide spaces where employees can disengage for brief periods of time (5 – 60 minutes) to recharge their mental energy. To support mindfulness and a meditative atmosphere, these “quiet zones” offer comfortable seating, plants, soft music, and soft lighting and/or a window with a view of nature. The space discourages food and beverages (it’s not the lunchroom) and clearly discourages electronic devices, conversation, and other distractions. 

Invest in equipment and systems maintenance and upgrades 

One of the most effective practices for preventing a drain on mental energy is to provide the best equipment, systems, and tools possible to help employees do their job well. Well-maintained and upgraded hardware, software, and internet networks are essential; not a wish-list. Let’s not ignore the value of clear and updated SOPs as tools for eliminating decision-fatigue. Clean, well-organized, esthetically pleasing, and safe work environments with well-maintained equipment, systems, and tools are part of a workplace culture that boosts mental clarity, productivity, and performance.  Elizabeth Wu, President of The PC Doc, shares her experience on this topic in this video. The PC Doc is the recipient of Canada Business Award for Best IT Cyber Security Auditor 2021. Elizabeth was honoured with the Most Inspirational Women in Industry: IT Award.

What action are you willing to take to restore mental energy in your work and life? How can you be a positive influence in your organization to avoid burnout and set an environment for a new level of peak performance?

This continuing series dives deep into the four dimensions of energy as each pertains to burnout: physical, mental, emotional, and spiritual. I’d love to hear your thoughts and experience on this topic. How have you been managing burnout? Let me know how you are doing. You can reach me on LinkedIn, and on Maestro’s Facebook. You can also contact me at [email protected].

Contact me if you are interested in participating in an EQ-i 2.0 or EQ360 assessment. Or, check out the online mini-course Your Building Blocks to Emotional Well-Being and Resilience. The mini-course is complimentary for a limited time with exclusive bonuses valued at $350.