Issue #251: Burnout Isn't From Working
Good morning. It’s Thursday, October 12th.
Today’s Quick Win
From the Lab: 4 Ways to Stop Ruminating
Speed Read: A New Oxygen Source?
Thursday Night In: Easy Coconut Curry
“We’re totally guilty of doing too much at once, all while trying to manage the noise in our heads that says we’re not doing enough.”
The amount of time we spend thinking about something that we’re not currently doing - e.g., thinking about work when at home. That’s almost half of the time we’re awake! (Harvard)
From the Lab
“The more you work the better person you are.” - Anne Helen Petersen
The U.S. was founded on the Puritan work ethic starting from the founder of the Jamestown settlement, John Smith “he that will not work, shall not eat.”
The industrial revolution then brought the concept of getting compensated for your time, not your output.
Together, historical cultural norms, the modern concept of a meritocracy, and economic incentives combined to help propel the U.S. to unprecedented growth over the last 200+ years.
Is that why we work so much?
We actually work less than we used to. Back in 1987, the average worker put in 39 hours per week. Today that average is 37.8 hours.
This doesn’t account for the “always on” culture - the Blackberry, then the smartphone, then slack, then working from home.
There’s no more divide keeping us away from work or keeping our minds on our work.
But the real source of the stress and burnout doesn’t come from the time we’re at work…
It’s when we’re ruminating.
Stress Isn’t At Work
Anytime something (or someone) wakes me up at 2am, it takes me hours to get back to sleep. I can’t shut off my brain - it constantly spins. I think about being behind on my goals, how tomorrow’s schedule with the kids won’t give me enough time, and what might go wrong.
This is ruminating. It’s not the acute stress from pushing hard at work while actually getting shit done - it’s the chronic stress from thinking about work while we’re not doing anything about it.
The actual term refers to a classification of plant-eating animals (cows, deers, giraffes) that eat, regurgitate it back up and eat it again.
We’re taking on work again - only this time it’s not helping us. In fact, it’s killing us. It creates stress, mental health problems, and even lowers our executive function.
If we can actually shut off work in our minds, then we can reduce stress and burnout - even if we work the same hours.
Switch to a Problem-Solving Mindset - stop spinning on “I won’t have enough time” to “where can I find a 2-hr block for writing tomorrow.” It’s crazy - we actually don’t feel stressed when our mind is focused on solving a tangible problem.
Detach from Work - we all live in a world where work doesn’t stop. But set boundaries (e.g., no work from 4-7pm or no work after 8pm). This isn’t just not responding to email - it’s not even thinking about work during that time and being present with whatever is more important.
Be Present - the above is easier said than done. But whatever you’re doing during those hours must be more important than thinking about work. Live in the present moment - whether at your kids softball game or dinner with your partner.
Create a Ritual - just like kids need a routine to go to bed, we need a routine that signals when we’re transitioning from work to home (since that might mean taking 10 steps from the office to the living room). Guy suggests changing clothes, turning on music, maybe lighting a candle - just something that physically signals to your brain that you’re transitioning away from work (it’s like re-creating your commute).
We can’t eliminate stress - but we can change how we respond to it.
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Speed Read
Health & Longevity in the News
Blue Sunset on the Red Planet: Sunsets on Mars differ from Earth because; a) Mars is further away from the sun, b) Mars has a thinner atmosphere, c) Mars has a different atmospheric composition, or d) all of the above. (Source)
Dark Oxygen: Photosynthesis is the only way oxygen is produced on Earth. Or so we thought. In the vast biosphere under our feet, a group of scientists have identified microbes that create oxygen through a process called dismutation. The finding will change our frame of thinking, not just on Earth, but as we explore the Universe. (WIRED)
Psychedelics - Part II: In Issues #232-234, we covered psychedelics and the potential benefits for depression and PTSD. But life is our interpretation of everything that happens around us. What if our mindset shifted to handle these events “optimally” with psychedelics as the guide. Less anxiety > less stress > less cardiovascular and neurodegenerative disease, leading to healthspan = lifespan. (Longevity.Technology)
Thursday Night In | Easy Coconut Curry
Don’t let the number of ingredients overwhelm you - this is a relatively easy curry. This recipe is full of antioxidant-rich spices, heart-healthy oils, nutrient-dense veggies, and metabolism-boosting chiles. This dish is not just a feast for the taste buds, but also a boost for your wellbeing.
Pro Tip: for an even healthier version - go unsweetened coconut milk. And to limit carbs, drop the Naan bread and sub in cauliflower rice.
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs LLC does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.