We’ve talked about summer’s tendency to cause social jetlag, but unfortunately, as we gradually transition into fall, there’s the added risk of burnout, which upwards of 66% of U.S. workers report experiencing, according to Forbes. This percentage is even higher amongst younger demographics, with 83% of 25- to 34-year-olds reporting being burnt out.
This is more prevalent in the cooler months because the relaxed pace of summer is no longer, work pressure and deadlines pick up, and weekend getaways are fewer and farther between. Coupled with fewer daylight hours to get it all done and by 5pm, we’re all ready for bed.
But, there’s hope! Here are 6 tips to help you gradually unwind so you can set yourself up for a slow, burnout-free autumn.
1. Master your morning routine
Choose 1 or 2 relaxing, non-technological habits you’d like to pick up to start each day. Yes, you want to avoid your phone and the news first thing. Brew your coffee or steep your tea instead of rushing to go buy one. Embrace the quiet moments with your four-step skincare regimen. Journal. Take a yoga class. Read an uplifting book. Any grounding activity will suffice to kick off your day with a sense of calm.
Tip: Make the above easier by gradually going to sleep and waking up earlier. This will help set you up for success when it starts getting dark circa 4pm.
2. Avoid drinking caffeine & alcohol too close to bedtime
Both caffeine and alcohol are known to disrupt sleep, reduce REM, and cause insomnia, so while you deserve to enjoy yourself, be mindful of the time and amount you’re consuming. It is recommended to stop drinking caffeine at least 6 hours before bed and alcohol between 3 and 4 hours before bed.
3. Eat dinner earlier
With long days and endless activities, it’s easy to get caught in the trap of late dinners during the summer. Since we’re trying to go to bed at a reasonable hour, though, eating dinner earlier is essential. After all, experts recommend you eat dinner 2 to 3 hours before you go to sleep, so a dinnertime between 5 and 7pm should be the end goal.
4. Meal prep
“Meal prep” can mean physically cooking or putting together your meals ahead of time or simply planning them out in your Notes app the night before. Whichever way works for you is the one to do. Not only does this eliminate the hassle of figuring it out the second you’re hangry, but it also makes it easier to maintain a healthy, balanced diet. Plus, it saves you time during your precious daylight hours.
Tip: Meal prep on a Sunday to plan out your meals from Monday through Thursday.
5. Declutter
You always hear about “spring cleaning” but a fall reset is just as important to create a renewed sense of organization that’ll help create a stress-free environment at home. Take the motto we use for our skincare products, “everything you need, nothing you don’t,” and apply that to your living space. If you’ll use it, keep it. If it’s just collecting dust, donate it, re-home it, sell it, recycle it — do whatever you need to do to remove it from your life.
6. Maintain simplicity & consistency
“Simplicity is key” and “consistency is key” are two well-known phrases we swear by in nearly every scenario. When it comes to your everyday habits, remember to keep them simple so it’s easier to be consistent in times of chaos. Your exercise routine, your skincare regimen (have you tried The Quad?), your laundry schedule — whatever it is, optimize it so you can reap maximum results without complication.
