Five steps to avoiding burnout, improving life at work
· Toronto Sun
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All adults can agree that work burnout is a thing.
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Whether it’s tight deadlines, long hours or low morale, there are a lot of factors that contribute to the ongoing stress many people face while at work.
But it’s not hard to get yourself out of that rut. According to Canadian workplace wellness and happiness expert, Dr. Gillian Mandich , there are five simple steps people can implement to give themselves a pick-me-up in their daily work routine.
What’s stressing people out?
There are many factors that contribute to work-related stress, such as heavy workloads, economic uncertainty, increased cost of living, long commutes and emotional exhaustion, to name a few. All of which can come from trying to sustain high performance for prolonged periods of time, Mandrich says.
“There is also growing pressure to optimize every part of our lives,” Mandrich, an Assistant Professor in the Department of Psychiatry at the University of Manitoba, tells the TorontoSun . “Ironically, even our attempts at productivity and self-improvement can become another source of stress.”
One in four working Canadians experience burnout “most of the time” or “always,” according to 2024 data from Mental Health Research Canada . Burnout is rarely caused by one difficult week, but rather it’s an accumulation of chronic stress without enough recovery, says Mandrich.
“Humans are remarkably adaptive, but we are not designed to operate in a constant state of output without pause,” she adds.
Mandrich says one of the most overlooked findings in happiness research is that well-being is often shaped less by major life events and more by repeated daily experiences. It’s the small and connecting moments that matter.
Citing a recent survey by Loacker Canada , Mandrich says Canadians often associate happiness with simple moments such as taking a break, sharing food and connecting with others and allowing small amounts of joy during stressful days.
“Those moments may seem minor, but psychologically, they can act as important interuptions to chronic stress cycles,” says Mandrich.
Five steps to improve your work life
When it comes to improving your work life, things won’t magically change overnight. However, Mandrich recommends these five steps one can take to increase happiness moments and prioritize daily well-being.
1.Set expectations early: Open communication about workloads and expectations is essential to relieve stressful situations and conversations down the line.
“It is necessary to be proactive with your needs to ensure you’re able to manage upcoming tasks, before pressure becomes too much to handle,” she says.
2.Prioritize boundaries: Logging off on time and protecting your personal hours helps prevent burnout from overexertion. Not everything is urgent, and sticking to clear boundaries builds a routine that actually leaves room for what you enjoy most, whether that’s trying a new recipe or fitting in a workout.
“The things you love aren’t meant to be saved for the weekend,” Mandrich tells the Sun.
3.Write out your agenda for the day: From a behavioural science perspective, repeated small choices shape identity. When we choose moments of goodness, we reinforce a narrative: I am someone who prioritizes balance.
“Starting your morning with a clear plan for urgent tasks that allow you to be realistic about what can get done and the best way to ensure the information sticks is by physically writing it out, with pen and paper,” says Mandrich. “We can’t always oversee last-minute requests, but when we can visualize how that can fit into the schedule through clear overviews of upcoming expectations, this relieves any risk of overloading our schedule and making unkept promises to colleagues.”
4.Schedule micro-moments of joy: Happiness is not built in grand gestures; it’s built in micro-moments. Research in positive psychology shows that small, repeated positive experiences accumulate and meaningfully influence well-being.
Intentionally create one ‘goodness break’ during your day to step away and slow down.
“Whether it’s a five-minute pause, a shared snack (I like snacking on raspberry-yogurt Quadratinis!) or a moment of sunlight, these micro moments can make all the difference,” says Mandrich.
5.Form connections: Strong workplace relationships help create a positive environment where people can truly thrive. Canadians often benefit most when they build a strong sense of self at work, which can be fostered through simple moments like lunch breaks, after-work hangouts, and moments of genuine effort to grow relationships with colleagues.
“Social connection is also one of the strongest predictors of happiness and longevity,” she says, “Increasing shared experiences at work can help amplify positive emotions and allow us to widen our attention when we take a mindful moment.”
Greater sense of balance
Mandrich says she hopes people stop and think of happiness and well-being as something that only happens after work is complete or when life slows down, and focus on prioritizing mindful moments throughout ordinary life. However, that moment never fully arrives for many people.
“A five-minute pause. A conversation with someone you care about. Stepping outside for fresh air. Slowing down on purpose long enough to actually enjoy something instead of rushing through it mindlessly,” she says.
Mandrich hopes people become more intentional about recovery.
“ Rest, connection, and small moments of enjoyment are not distractions from performance. They are part of what helps sustain us,” she says.
“Whether it’s taking a short break during the workday, connecting with coworkers, or enjoying a small treat mindfully, these moments can help interrupt stress cycles and create a greater sense of balance. Sometimes the smallest shifts in our daily routines can have the biggest impact on our overall well-being.”