Read more below, but first, sign up for our webinar on Tuesday, April 26 at 2 EST / 1 CST.
Master Coach at Functional Body Building, Brianna Lamb, is going to talk all things burnout and how to get back on track.
Back to our regularly scheduled programming –
Burnout is a real thing. For some reason, there is a preconceived notion that strength coaches and personal trainers need to be ‘tough’ and ‘work through it’. This couldn’t be further from the truth.
Everyone deals with burnout whether they’ll admit it or not. Personally, I was burnt out in January of 2020 after having spent the previous 13 years coaching day in and day out. My passion for coaching athletes to become better versions of themselves has never wavered. But, I was mentally fatigued and physically drained. I needed to take a step back and decompress.
All too often, coaches find themselves in a similar position. They think that there’s no solution and that they just need to work harder. In reality, this is a sign that something’s wrong and that change is needed.
If you’re reading this as a coach or trainer, I encourage you to continue. My goal is to give you 3 tips to help avoid coach burnout.
TAKE ACTION WHEN YOU SEE THE SIGNS
You’re walking into work late on a consistent basis.
You’re constantly speeding to get to work.
You find yourself forgetting to bring an extra pair of workout clothes, sneakers or even your lunch.
You’re hyped up with energy at night before going to bed and find it hard to sleep.
This list could truly go on and on. However, if any of this sounds like you, it’s time to start taking action.
What’s a ‘sign’, you ask?
A sign is when you feel, see or think that something is just not right. Once you notice this, it’s important to think about it and then take action.
Drop the ‘tough guy or tough girl’ attitude and take action so that you can avoid being burnt out with your coaching. An unhappy coach makes for an unhappy athlete.
Here’s how to take action based on the examples above:
Example 1: You’re walking into work late on a consistent basis.
- Get to bed 15-20 minutes earlier than you typically do.
- Wake up 15-20 minutes earlier than you typically do.
- Lastly, leave your house 5-10 minutes earlier than you typically do.
- This is a domino effect where each step is dependent on the last one.
Example 2: You’re constantly speeding to get to work.
- Follow the steps from above!
Example 3: You find yourself forgetting to bring an extra pair of workout clothes, sneakers or even your lunch.
- Again, follow the steps from above.
- Also, set 5-10 minutes aside at night time to prep these items for the next day and leave your car keys with them so that you don’t forget in the morning.
Example 4: You’re hyped up with energy at night before going to bed and find it hard to sleep.
- Follow the steps from above about getting to bed earlier or simply ask for a different shift.
- Another solution could be to develop a nightly routine that calms you such as reading, writing, doing yoga, drinking tea or stretching.
Either way, the important part is that you take action when you see a sign.
THE OLD ADAGE IS TRUE: WORK SMARTER, NOT HARDER
I hate to hammer away at this one, but it’s so true.
A lot of people have this mentality that the harder they work, the better the payoff will be. Now, this thought process isn’t necessarily wrong. However, it’s important to understand that there are many avenues to take in order to get to the same destination. What this means is that there are times to be diligent and work hard, but that it’s also helpful to have a strategy and efficient method for your work.
Wasting time should be a thing of the past. Use your time wisely. Keep a mindful eye on where your time is being spent. Are you wasting your time sifting through social media during your lunch break? Or, are you taking that time to catch up on a few emails so that you can actually relax at night when you get home?
Decisions are all around us. It’s up to us to be mindful of our work and how we approach it. Putting your head down to work hard is cool until it’s not cool anymore and you end up wasting more of your time on mindless things than spending it wisely on what matters most.
Think about your work before you do it. Use a strategy. Be mindful of it.
LISTEN TO YOUR INTERNAL DIALOGUE
When your body is telling you that you’re tired, you’re probably tired.
When your mind is telling you that you’re tired, you’re probably tired.
As a 33-year old coach having spent the last 15 years in the field of strength and conditioning, this can be a very difficult pill for me to swallow. However, I can tell you from my personal experience that listening to your internal dialogue and taking action on it always pays off in the end.
Getting that extra 30-minute nap in is never a bad idea.
Putting down the laptop at 6pm after having worked all day is never a bad idea.
Spending quality time with loved ones will rejuvenate you and refuel your batteries.
Going for a walk after dinner instead of posting something on Instagram is helpful for your mind.
Your internal dialogue is always talking. It’s time that you start listening.
Avoid coaching burnout by following these 3 key steps: take action when you see the signs, work smarter (not harder), and lastly, listen to your internal dialogue. You’ll be thanking yourself 5 years from now by acting on this now.
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