How to stay motivated in a pandemic that won’t quit, according to a performance psychologist

Burnout – why we are experiencing it and what we can do about it 

One characteristic of burnout is emotional and mental exhaustion. In this pandemic, daily life can feel like groundhog day where we do the same thing time and time again. The wash, rinse, repeat creates the emotional/mental exhaustion part of burnout.  

Adequate recovery and variety are very important to prevent and/or treat burnout. Professional athletes do not recover when they have the time or as a reward. It is a mandatory component of their performance program. We need to adopt the same thinking. We need to take recovery breaks throughout the day. Listening to music, going for a short walk, deep breathing, laughing, gratitude, are all great ways to insert short bouts of recovery throughout the day.  

Variety is the spice of life! Even though a lot of our variety has been taken away through the pandemic (e.g. getting out with lots of friends, going to different places in your city, traveling), we need to get creative and put variety back into our lives. Anything you can do to spice up life – food, exercise, driving routes, work environment, tv shows, etc., Change up something to get out of your energy-draining and boring environment and into a re-energizing space.

Low morale at work

Low morale at work can either come from feeling bored and complacent OR overwhelmed and anxious. Even though they are two ends of the spectrum, in both cases, they can create the emotional and mental exhaustion that feels like burnout. In these situations, we need to reassess our goals and what winning the day means. Creating a work environment where you are challenged just above your current level of ability creates some arousal but maintains confidence.

You might need to create a more challenging work environment or chop things down to bite-sized chunks to feel a sense of stimulation and confidence, but not anxiety. Also, it’s essential to keep the lines of communication open with your superiors and colleagues. I love the idea of a 25 small group coffee-chat video call to check in with everyone – what’s working and what’s not. 

How to create incentives for yourself when the usual rewards are out of reach

Something is better than nothing. This is another opportunity to look around you and come up with fun ideas you can do during this pandemic that won’t quit. Are there local experiences you have yet explored? Do some research and do something because something is better than nothing. Continuing to focus on not getting what you want only creates more frustration and exhaustion. Finding incentives within reach can work to fuel you.  

Generally, how to stay motivated during a pandemic that won’t quit

(A) Physical activity is essential. Remember, burnout is emotional and mental exhaustion, but not physical. The problem is, after a long day, you think you’re too tired to move, but your body has most likely been resting all day. When you allow yourself to physically move, you create physical energy and give your mind and emotions a recovery break.  

(B) Dress the part. Look your best to be your best self! Get up, shower, get dressed. 

(C) Create energizing rituals. listen to energizing music, engage with fun, optimistic friends and family, get fresh air, etc. Engage in a performance routine each day to give yourself the best opportunity to be your best self. 

Dr. Perlus earned her PhD at the University of Northern Colorado with an emphasis on social psychology of sport and physical activity, her MS at the University of Florida in sport pedagogy and her bachelor’s degree at the University of Western Ontario in kinesiology. She is also
an elite alpine ski racer.