# Strategies to Combat Tech Burnout: Evening Rituals for Programmers
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Chapter 1: Understanding Burnout
It's not uncommon for professionals, particularly in the tech sector, to experience burnout at least once in their careers. I’ve faced this challenge myself—feeling drained both physically and mentally, becoming demotivated, and developing a cynical attitude towards my work. However, I’ve discovered five evening habits that help me stave off programmer burnout. While I can’t guarantee I won’t face burnout again, these practices have significantly reduced its frequency. You don't need to adopt all of them; simply choose the ones that resonate with you.
Section 1.1: Disconnecting from Technology
When I sense I’m nearing burnout, I make it a point to step away from work and technology. This could involve going for a walk, engaging in conversation with non-tech individuals, or meeting new people. The rationale? We spend the majority of our day glued to screens. In addition to our work, we’re taking online courses, dating, and shopping digitally.
Taking a break is essential, but it should be a break that truly disconnects us from screens. Regularly unplugging from both work and technology allows us to return to our tasks with fresh perspectives. Conversely, pushing through while feeling mentally or physically unwell often leads to decreased productivity. You might think you’re being efficient by burning the midnight oil, but you’ll likely end up with bugs to fix later. On those days when stepping outside seems daunting, relaxing on the couch or watching TV is perfectly acceptable. In fact, here are three engaging TV series tailored for programmers that I often revisit instead of mindlessly scrolling through Netflix.
Section 1.2: Coding for Enjoyment
Motivation can easily wane when faced with an overwhelming workload or when the rewards don’t seem to match the effort. To combat this, I find it beneficial to engage in coding projects purely for enjoyment—activities that spark joy and yield a sense of accomplishment.
For example, during a particularly uninspired phase, I created a Tinder bot that automated swiping for me—not for work, but simply for fun. The immediate gratification of seeing my project come to life after just a few hours was revitalizing. When we focus on enjoyable projects, we experience quicker rewards, which is vital for maintaining enthusiasm.
Chapter 2: Setting Realistic Goals
Section 2.1: Prioritizing Effectively
Mental and physical exhaustion often stems from attempting to tackle an excessive number of unrealistic goals. Recognizing our limited time and energy is crucial; trying to complete a complex project in record time or checking off an entire task list in one day is unhealthy.
While pushing boundaries can sometimes yield remarkable results, it frequently leads to burnout. Thus, each evening, I make it a habit to outline my priorities for the following day. By doing so, I can allocate my time and energy more strategically, focusing on smaller, achievable goals rather than overwhelming myself with unattainable tasks. If something doesn’t get done, I simply roll it over to the next day without guilt, provided it wasn't my highest priority.
Section 2.2: Acknowledging Personal Achievements
Burnout can also arise from the feeling that our efforts are undervalued. This often happens when we compare ourselves to others, measuring our accomplishments against those of colleagues or even strangers online. Such comparisons can lead to feelings of inadequacy.
The only valid benchmark is our own progress. Thus, I take time each night to reflect on my growth compared to six months or even a year ago. Acknowledging my achievements allows me to appreciate my journey and reinforces my self-worth.
Section 2.3: Prioritizing Sleep Quality
One of the simplest yet most impactful ways to prevent burnout is ensuring adequate sleep. I once prided myself on getting by on just five or six hours of sleep while working a 9 to 5. However, I’ve learned that our bodies eventually reclaim those lost hours, often resulting in fatigue or drowsiness during the day.
Getting enough restorative sleep is crucial—not just the quantity, but the quality matters as well. Good sleep quality is characterized by falling asleep quickly, experiencing minimal disturbances, and easily returning to sleep if awakened.
Creating a dark, cool sleeping environment and incorporating regular exercise into my routine has significantly improved my sleep quality.
In conclusion, these are my strategies for combating tech burnout. What practices do you find helpful in maintaining your well-being in the tech world?
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