Burnout is a significant issue for IT professionals, one that isn’t talked about often. As I’ve noticed, newcomers don’t really consider this issue, because the desire to have a job and solve work tasks is stronger than the overall planning of their career path. Understandably so, I’ve been there too. Nevertheless, everyone who has gone through burnout (successfully or not) understands that the problem exists and it needs to be discussed.
I believe that knowing and adhering to a strategy that helps counter burnout in advance, in order to maintain productivity and (more importantly) take care of your health, is the right decision for a specialist.
Use effective time management and task distribution techniques
Do this without fanaticism, but with respect for yourself, your health, and your work time. In fact, the organization of work time and task distribution plays a vital role in countering burnout. I advise you to learn and use any of the time and task management techniques (google: time management, work time planning, priority setting in IT, etc.).
For instance, here are some popular methods:
- Pomodoro. Developed by Francesco Cirillo in the late 1980s, the Pomodoro method suggests working on a task for 25 minutes (one «pomodoro»), then taking a short 5-minute break. After four «pomodoros,» a longer 15-30 minute break is recommended. This helps to maintain focus and reduce fatigue.
- The «Eat the Frog» method. According to this method, developed by Brian Tracy, you should start with the most unpleasant or complex task («the frog»). Once the «frog» is eaten, all other tasks seem easier.
- GTD (Getting Things Done) method. Developed by David Allen, this method involves a five-step task processing procedure: capture (writing down all tasks), clarify (defining the next action and its importance), organize (arranging tasks into categories), review (regularly updating and reviewing the task list), and engage (performing the task based on context, time, energy, and priority).
- The 10-minute method. If approaching a task is difficult (a voluminous task, new framework, accumulated tech debt, high responsibility, etc.), you should dedicate the next 10 minutes to it. Thanks to such a small amount of time dedicated to the task, the overall level of stress before the task, anxiety level, and the feeling of increased complexity are reduced.
Work with Psychological Stress
As part of developing a personal strategy to counter burnout, I also advise including work with psychological stress. Regardless of a specialist’s level of competence in any aspect, it is important for them to be able to recognize and manage their emotional state, especially under stress.
I want to note here that stress in the work of a software developer may be associated not only with increased responsibility in processes or decision-making. We can experience stress due to management mistakes and overall leadership, or due to the overall result of the team.
Regular relaxation methods are one of the main approaches to controlling psychological state and emotional health. A basic thing is a healthy sleep: the so-called «sleep mode» and the absence of electronic devices before sleep. To a healthy sleep, we add ways to relieve tension during the workday itself, in the form of regular small breaks.
I want to underline an important feature: regular breaks do not disrupt concentration on work processes, but on the contrary, they contribute to its improvement and an increase in the level of attention.
A developer can determine for themselves what kind of breaks to choose: physical exercises, a walk, or any other activity that helps to switch off from work and get pleasure, whether it’s music, drawing, reading, or any other hobby.
As a result of this aspect of the burnout counteraction strategy, I would advise paying attention to consultants in the field of psychology, who can provide more information on this topic. Professional psychologists can help developers develop stress overcoming practices, based on their individual needs and situations. A considerable amount of useful information can also be found freely available in articles and blogs, such as this one.
Work-Life Balance
Maintaining a balance between work and personal life is a critically important element in overcoming and preventing professional burnout. Developers, especially beginners, may be prone to overwork, which in the long-term perspective can lead to burnout.
Socializing with friends and family is important, although it seems like too banal advice. In fact, such communication helps maintain social ties that may suffer due to a large amount of work. Moreover, communication is a natural means of relieving stress.
I will mention, but not elaborate in detail, the idea that in the context of advice about socializing with friends, personal (non-textual) communication is meant. This contributes to both the preservation (development) of oral speech skills and the expression of thoughts out loud, and the receipt of feedback signals for the brain immediately from several sensory sources.
I especially want to emphasize the thought that time spent outside the work environment is not lost. On the contrary, it is your investment in long-term health and productivity. Constant work engagement does not make you more productive, it only increases the risk of burnout.
In Conclusion
Professional burnout is a complex problem that requires an individual approach. However, strategies for managing time, psychological load, and maintaining a balance between work and personal life can help reduce the risk of burnout. Colleagues, please remember: self-care is an important element of professional growth and success.