It helped me a bit to understand that we have a finite capacity for self-control throughout the day, dictated in part by how much we’re exercising our executive functions.

Research has suggested that in the morning you have the highest reserve of will power and self-control, and as you make decisions through the day or make a conscious effort of control (ex. controlling your patience) it depletes a sort of reserve of decision-making energy. By the evening your ability to make good decisions is depleted and consequently people are more lisble to give into cravings etc.

The linked article goes on to suggest that it may be a circuit that can be improved through use. To me it highlighted the need to ration one’s high level decision-making, especially if you’re an analytical person by nature.

I found that if I let my brain go on auto-pilot it just “dwells” on questions without answers or situations that don’t benefit from further analysis. So sometimes if I notice that happening I just consciously end that train of thought and think of something else. It’s a form of executive function, but it’s easier to just say “Stop this train of unproductive thought” then to just go round and round on something with nothing to show for it.

I just started grad school so this is very fresh for me.

• Practice mindfulness meditation. It helps me stay on task when I need to work and avoid rumination or letting work seep into relaxation/recreation when I’m taking a break.
• Learn to be strategic with your attention and perfectionism. For example in undergrad I could basically afford to give every assignment my all, but I’ve found that now there is just not enough time for that. If a task is low-stakes, try to do a good job but get it done quickly. Reserve your motivation for bigger more consequential tasks.
• Constantly work to become more efficient. Ask yourself if a task can be automated or multitasked without much loss in quality. E.g. I have to listen to podcasts for class sometimes and will play these while I am driving around doing errands.
• Take time off. There is a saying in IT that either you can schedule maintenance or it will schedule itself. That applies to your body too. I have occasionally taken zeroes on less important assignments or taken a vacation day at work just to give myself an opportunity to recover. If you are really giving your all, then there is nothing to be ashamed of in taking breaks.

• Take time off (PTO, sick days, etc.); you need to plan time off and also recognize when your body/brain just need a break for a day
• Recognize your limits; it’s okay to say that you can’t take on additional tasks
• Have mentally stimulating and mentally relaxing hobbies; zoning out and watching TV for a bit is good, but you also need non-burnout things to do that make your brain work a bit
• Exercise; physical activity is so incredibly important for health and happiness, it doesn’t have to be going to the gym, but you need to be doing something active regularly

Some of these things are easier if you’re lucky enough to have the right job. Don’t be afraid to change the main contributor to burnout by seeking out a new job that works better for you.

Mental breaks. Scheduling yourself for a day of literally doing nothing.

On a smaller scale, I love working in my garden, and on days where I can’t seem to keep my mind on task, I’ll just stop trying and go pull weeds for an hour. Really zen and helps me feel better.