How to Stay on Your A Game Without Burning Out

Hi Reader,

Are you Type A?

Someone who is always doing, rarely bored, loves being productive, and often bites off more than she can chew? Reliable, responsible, and always ready to help?

Rest? What’s that?

On top of your 40-plus-hour workweek, you spend your weekends caulking the kitchen sink, Christmas shopping six months in advance, and organizing your spice cabinet alphabetically.

Many of these qualities serve us well. But taken to the extreme, that constant drive can take a toll on our mental, emotional, and physical well-being.

And yes, I recognize myself here.

My husband often suggests I take a week off from the gym to give my body a rest—before I’m forced to take time off.

It took me a while to recognize my own pattern of pushing through fatigue. By 8 p.m., all I could think about was putting my head on the pillow, falling asleep, and waking up to start the cycle again.

Ever feel like Bill Murray in Groundhog Day?

We live in a culture that often rewards being busy. Working hard, doing more, and filling every available hour can become measures of success. Slowing down can feel uncomfortable when you’re used to being the person who gets things done.

But having the ability to keep going doesn’t always mean that’s what you need.

In midlife, recovery deserves a deliberate place in our lives.

Between demanding careers, family responsibilities, workouts, and—for some women—menopause symptoms that interrupt sleep, there can be a lot competing for our energy.

We want enough left to enjoy the lives we’re working so hard to build.

Maybe you notice you’re more irritable, have trouble concentrating, or feel worn out before the day has even begun. Those are worth paying attention to. Persistent fatigue or new symptoms also deserve a conversation with your healthcare provider rather than assuming stress explains everything (Although, I think, it's a pretty big driver of most ailments).

Something’s gotta give.

Fortunately, the answer doesn’t have to involve moving off-grid to a remote location where your closest neighbor is a mile away. If you have a family, that might be a little difficult to negotiate anyway.

Start by finding small opportunities for rest and recovery within the life you already have. Here are four habits I suggest to the women I work with.

1. Give yourself one quiet minute.

Before starting your day, sit at the edge of your bed with your feet on the floor. Sit comfortably upright, relax your shoulders, and close your eyes if that feels comfortable.

Take a gentle breath in for four counts and breathe out for four counts. Let your belly expand naturally as you inhale, without forcing a big breath or holding it.

Try it for one minute. You can repeat it before bed, too.

I always recommend starting small. This doesn’t need to become another task you have to excel at.

2. Protect your sleep.

Give yourself a realistic bedtime, with enough room for a full night’s sleep. Most adults need seven to nine hours.

Aim for reasonably consistent sleep and wake times, including weekends when possible. Of course, social events and life happen. The goal is a routine you can return to.

Notice how you feel during the day, too. Are you alert and able to concentrate, or constantly fighting sleepiness?

If sleep remains difficult despite giving yourself enough time for it, get support. You don’t have to accept exhaustion as part of getting older.

3. Make room for gentle movement without multitasking.

Take a five-minute walk during your lunch break or do a few comfortable yoga poses in the evening.

If you walk your dog, try leaving the phone in your pocket. Notice the air, your surroundings, and the enthusiastic creature who thinks this walk is the highlight of the day.

Every movement break doesn’t need to become a workout. Sometimes it’s simply an opportunity to step away from demands and enjoy being outside.

And when it comes to your regular training, give easier days and rest days a place in the plan.

4. Let at least one meal have your attention.

If you usually eat while answering emails or working through a project, try giving one meal a day your undivided attention.

Allow yourself time to sit down. Notice the flavor and texture of your food. Put your fork down occasionally, and check in with your hunger and fullness.

You don’t need to turn eating into another performance goal. Just give yourself a chance to enjoy the meal instead of reaching the last bite and barely remembering it.

Choose one place to begin.

Please don’t take this list and turn it into four more things you must accomplish perfectly.

Pick one habit that feels manageable and make room for it this week. It might also mean asking for help, delegating a task, or letting something wait. An alphabetical spice cabinet can survive being out of order.

I’m reminding myself of this as much as I’m reminding you.

I want to keep getting stronger, doing work I care about, and enjoying my family and my life. Giving myself time to recover helps make that possible.

What helps you switch off—and what makes it difficult? Hit reply and let me know.

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Many blessings to you for abundant health, happiness and wellbeing ~

Strong and Beautiful in Midlife!

Sharon

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