Let’s face it, not even Tony Robbins wakes up motivated every single day. Tony will tell you himself .. maintaining a strong mindset is part of a continuous process towards self development.

The most successful people have triggers to help them get into peak state and own the day.

For some it’s meditation, others hit the gym or listen to some epic music. Personally, I love YouTube. 

It’s an amazing place to get an instant hit of motivation and get pumped up. A quick 3-5 minute video can light a fire under you to demolish your daily tasks. Or there are more extensive sources and interviews which can alter your perception on life and how you do things.

Here are seven of the best Youtube channels to help you crush it in business & life.

7 Youtube Channels for Instant Motivation and Inspiration

1. Tom Bilyeu

Tom Bilyeu is the co-founder of Quest Nutrition and founder of Impact Theory.

His company’s mission is, “To share information with people that will actually help them execute on their dreams.”

Tom’s channel has incredible videos that are no fluff and packed with tons of useful information. He interviews high achievers on his show Impact Theory like Ed Mylett, Gary Vee, Mel Robbins, and others. His channel also has shorter motivational videos (Impact Quotes), and Q&As with Tom himself. 

Tom’s 1:1 video content has things like starting a morning routine, growing a business, self-care, and endless other tips. This guy is so committed to his vision to share knowledge that his studio is actually inside his Beverly Hills mansion!

I’m confident in saying following his channel has changed my life and business!

2. Jay Shetty

Jay Shetty is the millennial monk turned entrepreneur who’s changing the world with his viral videos. After being a monk for several years, working in corporate America, Jay was discovered by Arianna Huffington & his videos started getting huge views.

Since being spotted by Arianna, he’s gone to produce tons of quality content that goes viral on a regular basis. In fact, his videos have been viewed over 3 billion times! His content is all about helping you lead a better life and achieve your dreams.

One of my favorite videos of his I recommend watching is “Before You Waste Time.” He talks about the importance of spending every moment of your time cherishing it and not wasting it.

His channel also has videos on self-care, success habits, and inspirational stories. He’s definitely a must follow!

3. Brendon.com

Brendon.com is the Youtube channel of best-selling author and motivational speaker Brendon Burchard.

Brendon’s content will help you lead a better quality of life because he’s been through so much himself and this knowledge shines through his videos.

After nearly committing suicide as a teen he goes on to become the master of his life, building a successful business, and helping millions of others do the same. His channel is all about the step by step process for you to do the same.

His videos are focused on motivation, success habits, overcoming fear, and so much else. A lot of his videos are under 10 minutes long so it’s easy to throw on for a quick zap of motivation to start your day.

4. London Real

London Real is a Youtube channel hosted by Brian Rose. Brian has a wildly successful interview show and is himself an incredibly successful businessman, after graduating from MIT.   

In 2011, he founded London Real to introduce people to the most fascinating people in the world.

And he’s done just that, as his 350 episodes have been watched over 50,000,000 times! His guests have included people like Astrophysicist Neil deGrasse Tyson, Tim Ferriss, Grant Cardone, and many more.

Besides the amazing 60-minute guest interviews, Brian also has videos about business, passion, and even workout advice. They’re both entertaining and educational which makes for a fun watch.

I love Brian’s channel as it has a little bit of everything and will help you in all areas of life.

5. Gary Vee

Everyone knows Gary Vee as the hustle king because he is constantly putting out epic content that turns heads.

And his Youtube channel is no different. He is regularly producing video content for entrepreneurs and people who need instant motivation and real life advice.

He gives in-depth strategies on producing content, growing your business, and maintaining a successful mindset. Gary Vaynerchuk also excels at short videos to snap you out of a slump and start executing on your dreams.  Passion isn’t lacking in any of Gary’s videos!

But of all the videos on his channel, one of my favorites is “Haters.” In this short clip, he talks about why people can’t let others get them down and quit on their dreams.

Anytime I’m in need of a spark to get the day going, Gary Vee is my go-to channel!

6. Lewis Howes

Lewis Howes is another channel I love following as it offers something for everyone.

He has interviewed incredibly successful entrepreneurs, doctors, and many different experts on his show, School of Greatness.

Some of them include Tony Robbins, Kobe Bryant, Jim Kwik, and so many more!

The channel is filled with tons of content on social media, life hacks, relationships, and building an online business. If you’re trying to improve your health, wealth or start an online business, Lewis Howes is a must follow.

7. Evan Carmichael

The last channel I highly suggest taking a look at is Evan Carmichael. Evan is a very popular entrepreneur and Youtuber who creates epic clips of “10 Rules of Success.” Whether it’s the 10 rules of Steve Jobs, Jack Ma, Warren Buffett and more.

His Youtube channel gives you the exact steps that people have successfully used to get where they are today. While a majority of the channel is about success it also including some incredible life advice and inspiring stories.

I love watching Evan’s videos in the morning or when I want to watch something interesting that will also teach me something useful.

I’m confident these 7 Youtube Channels will give you a better quality of life in your business, family, and life.

Remember, what you watch, read or listen to in the morning has a dramatic impact on your day. Start the day right by turning off negative news and focus on building yourself up with these epic channels.

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If so, it’s time to quit searching and get back to the basics. You don’t need another app, another motivational video or another purchase from Amazon.

Instead, you need to keep it simple and learn from people who have already done it.

One of the greatest fitness icons ever, Jack LaLanne, is someone who can help you transform your life.

While his name isn’t as familiar as a fitness icon like Arnold Schwarzenegger his impact on fitness is nothing short of amazing.

He’s the reason that modern gyms look they way they do today.

Who is Jack Lalanne?

He opened his first gym in 1936 and is the creator of some of the most iconic exercises and gym equipment that is in every gym today. And his fitness achievements are nothing short of amazing:

• He swam from Alcatraz to Fisherman’s Wharf in San Francisco while wearing handcuffs. The second time he did it he was 60 years old and also two a 1,000 pound boat behind him!
• He set the world record for push-ups by doing over 1,000 in just 23 minutes (at the age of 42).
• And at 45 years old he was still able to do 1,000 jumping jacks and 1,000 pull-ups in under 90 minutes!

Habits of Success

So how can these unbelievable achievements help you transform your own life? By learning the habits that brought him his massive success.

When you see things like this, it’s easy to put Jack in a category of his own. To say that he was born that way. But it’s just not true.

Jack lived a healthy life until he passed away at 96 years old in 2011. Here are the simple rituals that he used to achieve his extraordinary accomplishments.

1. Wake Up Early | 3 Simple Rituals

Jack was someone who knew the importance of waking up early. He woke up regularly at 4 am most of his life and as he got older, he let himself “sleep in” until 5 am.

What time are you waking up? If you’re waking up past 5 am and not achieving all you want in your health, business and life, it’s up to you to change it. 

Everyone has the same 24 hours in the day, if you’re waking up late you’re missing out the best hours of the day. You can spend uninterrupted times working on your biggest goals or spending time in the gym.

Winners wake up early.

2. Daily Exercise | 3 Simple Rituals

As you can imagine, Jack was obsessed with fitness. He would regularly light weights and do strength training workouts for 90 minutes. Then, he would swim or run for an additional 30 minutes.

While you don’t need to train for two hours every day, it’s no surprise he was able to achieve so much and live such a long life. Daily exercise, both strength training, and cardio are one of the easiest habits of success.

Even at 94 years old Jack was still a fitness junkie. He would still exercise for two hours.

How often are you working out with weights and cardio? If you’re waking up early, it’s one of the easiest times to build confidence and knock out this habit of success.

3. Consistent Eating Habits | 3 Simple Rituals

Jack was an early pioneer of intermittent fasting without actually calling it that. He was known to eat a late breakfast and an early dinner his entire life. And he ate at least 10 raw vegetables per day!

Intermittent fasting is a great way to curb hunger attacks, lose weight, and increase mental cognition. Try to do it a few times per week to take advantage of the incredible benefits. 

Remember, success doesn’t have to be complicated. Sometimes, it’s about getting back to the basics.

Use these three habits to build confidence and start making change in your life.

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While simple, it applies to any area of your life. If you can measure something, you’re able to make progress.

If you want to grow a business you need to track pitches, sales, conversion, etc. And if you want to lose weight you need to measure your workouts and caloric intake.

But if you’ve ever tried to lose weight you know that it’s not always easy.  Bad habits are hard to break. But science has now proven that doing one thing will greatly impact your ability to lose weight and keep it off.

So what’s the habit?

Food Journal Study

In 2008, a Kaiser Permanente study of nearly 1,700 participants showed that keeping a food diary can literally double a persons weight loss! The study found that people who actually logged all of their meals in a food diary lost twice as much weight as those who kept no records at all.

And finding a program that works is needed because so many people in the United States and worldwide are struggling with finding a plan that works. As co-author of the study, Dr. Victor Stevens said, “More than two-thirds of Americans are overweight or obese. If we all lost just nine pounds, like the majority of people in this study, did, our nation would see vast decreases in hypertension, high cholesterol, diabetes, heart disease, and stroke.”

He also found that if people can lose as little as five pounds they can reduce the risk of developing high blood pressure by 20 percent!

What the Food Journal Study Found

According to the author of the study, Jack Hollis, Ph.D. said, “Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories.”

How a Food Journal Helps You Lose Weight

Keeping a food diary doesn’t have to be a formal journal that you carry around with you all day. Although that can work if you need to use one. But just the act of scribbling down what you eat on a sticky note, sending yourself emails tallying each meal, or shooting yourself a text message will work as well.

The results come from reflecting on what you eat on a regular basis. It’s about becoming aware of your eating habits so you become aware of what you’re eating on a consistent basis. 

Logging your food in a journal makes it easy to avoid temptation throughout the day. Food journaling in conjunction with these four habits will help you lose weight and keep it off for good. 

4 Ways to Accelerate Rapid Weight Loss

1. Find an Accountability Partner

Find someone with similar weight loss goals so you can find a partner to exercise with and send updates on your food diary.

2. Daily Exercise

While tracking your calories is key, daily exercise is also vital to losing weight. Whether it’s jogging, working out, yoga, pilates, or other activities. All of them will help accelerate fat loss and increase your metabolism.

3. Intermittent Fasting

There have been countless studies in the past decade showing the power of intermittent fasting (IF) to help people lose weight and keep it off.  

4. Meditation

How can meditation help lose weight? By helping you stay relaxed throughout the day. High-stress levels make it easy to binge on salty and fatty foods.

Plus, meditation can help keep you calm and keep cortisol levels low.

Food Journal Your Way to Success

Start using a food journal, email or text message reminder to hold yourself accountable. The simple act of becoming aware of your daily food intake will help you double your weight loss.

Add in some of the other four methods to become healthier and happier. Remember, you can’t live an extraordinary life you’re constantly worried about your health!

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If so, you’re not alone. So many people worldwide suffer from a lack of motivation and enthusiasm.

Motivation rarely lasts but is necessary to help you get started on your goals. It helps build the momentum to get you to take massive action toward your goals and dreams.

But why does motivation come and go from so many peoples lives in the first place?

5 Reasons You’re Not Motivated and Lack Enthusiasm

I think there are five main reasons people lose motivation and enthusiasm toward their goals.

1. Fear of Failure

Fear of failure is a hard thing for most people to overcome. It robs so many people of ever seeing a goal or project through the finish line.

The sooner you realize that failure is part of the process, the sooner you can start taking action!

2. The Habit of Laziness

Another reason people don’t continue to take action is pure laziness. Having the wrong habits is a top reason that so many people quit too soon.

3. The Habit of Procrastination

Like laziness, procrastination is a habit. The sooner you can fix your little habits, the sooner you will have more motivation on a regular basis.

4. Fear of Judgement From Others

Similar to fear of failure, people don’t want to feel judged by others. But it ’s a bad reason to not go after your hope and dreams.

If you want something great in life, prepare to be judged and learn to quit caring about the opinion of others. All that matters is how you feel about yourself.

5. Lack of Belief

If you don’t believe, if you don’t see it happening, then it probably never will. Self-belief is so important in turning your dreams into reality.

So how do you overcome these five things holding you back?

5 Ways to Get Motivated

1. Create Winning Habits

Remember, how you do anything is how you do everything. If you say you’re going to wake up at 5 am each day but hit snooze until 6  am you’re setting yourself up for failure.

Create winning habits by keeping the promises you make to yourself. Turn off the TV at night, exercise each morning, declutter your house.

All these little things will help you build the habits of success.

2. Change Your Mindset

Achieving greatness is impossible with a loser mindset. If you think your abilities are fixed, you’ll never be able to push past the lazy days. You need to acquire a growth mindset by reading, watching inspirational content, and

3. Start a Morning Routine

You need to make time for your goals. They won’t come to life if you don’t review them on a regular basis. As Ed Mylett said, “Your obsessions become your possessions.”

Spend time each morning obsessing over what you are trying to achieve. This will program your mind to stay focused on the goal and help push through fear and doubt on the bad days.

4. Work on Yourself

To stay motivated, you need to dig deep within yourself and find out what you’re truly made of. Success isn’t going to happen unless you love yourself and know your own strengths and weaknesses.

Get quiet with meditation or journaling to learn about yourself. The more you can use your strengths, the more motivated you’ll stay in life.

5. Take Massive Action

Imperfect action is better than sitting around planning. Go out and fail your way to success. Take massive action, even if it feels awkward or uncomfortable, to start building momentum toward your dreams.

Hopefully, you can learn from these tips and get started today. Quit waiting until tomorrow to turn your dreams into reality.

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Energy is crucial in all areas of your life. It’s been said that your energy introduces you before you even speak. The more energy you have the more you will be present with loved ones, productive in meetings, and focused on your goals.

How to Increase Energy Instantly

1. Meal Prep Every Sunday

One of the easiest ways to learn how to increase energy and focus is to start preparing your own meals. Don’t make it harder than it needs to be either. Spend Sunday afternoon getting groceries and meal prepping.

Prep high protein, low carb meals so you can eat for energy throughout each day in the week. If you hate cooking or don’t want to spend time doing it find a delivery service near you.

2. Start a Morning Routine

If you have the right morning rituals in place you can learn how to increase energy more than any other way on this list. Morning routines are crucial to success.

Instead of waking up, hitting the snooze, and checking your phone, make a plan the night before. Wake up with intention and do things that give you energy and not take it away. Some great rituals could be meditation, reading, watching inspirational videos or exercising.

3. Make Reading a Daily Habit

The average person watches 4-5 hours of TV per day! While TV has a ton of great options don’t let it consume you and zap your energy.

As Mark Twain said, “The man who does not read good books has no advantage over the man who can’t read.”

Don’t let your knowledge go to waste. Use books or audiobooks to keep your mind engaged, learn something new, and invest in yourself.

4. Limit Your Time on Social Media

Social media apps your energy levels and can turn you into a zombie. Facebook, Instagram, and Snapchat intentionally make it addictive to increase time spent on the apps which leads to more revenue.

Limit yourself to only checking certain times of day and never just mindlessly scrolling. Going through your friend’s life won’t help increase your energy.

5. Keep Your Body Hydrated

Your brain is made up of 70-80% water and uses more of your water than any other organ in your body. To stay energized you have to stay hydrated.

Start each day with 16 ounces of water upon waking up. Throughout the day keep drinking water, especially if you drink caffeine as it can dehydrate you.

Keep a water bottle with you throughout the day to keep your brain fueled and energized throughout the day.

6. Exercise Daily

Hopefully, exercise is already part of daily routine in some form or another. Exercise has the ability to help trigger endorphins that can reduce anxiety, stress, and improve the functions of your brain. Plus, the more you like your body the more confidence you will display to others.

Exercise is one of the most effective ways to improve memory and attention. It also can help you improve your energy when you’re feeling tired and sluggish. Instead of searching for caffeine at 2 pm take a walk outside, do some pushups, bodyweight lunges or jump on a rebounder.

Usually, when you’re tired the last thing you want to do is exercise but studies have shown it can increase your energy more than a nap or caffeine.

Start these practices today so you have more energy tomorrow. As Tony Robbins said, “Where focus goes, energy flows.”

Focus on these habits to have more energy than ever before and take your life to the next level.

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Why is that?

One of the reasons… They wake up earlier. Studies have shown that the average CEO wakes up at least three hours before they actually go to work.

Waking up early and getting your day started is one of the most common habits of successful people.

If you want to be efficient and ultra-productive, you need to know how to wake up early without an alarm.

How to Wake Up Early Without an Alarm: The #1 Habit of Success

Part I: How to Stop Depending on Your Alarm

Before you can just hop out of bed without setting an alarm, you need to phase it out slowly. Don’t cold turkey your alarm and risk not getting up or missing work.

Start by trying these methods to wean yourself off the alarm clock:

Practice on Weekends

Instead of trying on a workday, try to get up when you normally would during the week.

Use An Old School Alarm

If you use your phone as an alarm, most likely you look at it right before you go to bed. Maybe even scrolling through social media before you go to sleep. This is setting you up for failure as the blue light from the screen delays the release of your body’s melatonin which makes it harder to fall asleep.

Quit the Snooze Button

The snooze button kills more dreams than anything else. Quit snoozing through life and take control of your mornings. The snooze button puts you back into a new sleep pattern and often times makes you more tired than before pressing it.

Part II: How to Wake Up Early Without an Alarm

Now that you have started to wake up early without an alarm, you can keep getting better with these habits.

Create the Perfect Sleeping Environment

You are a product of your environment and that includes your sleeping environment. Create an optimal sleeping environment by making sure it’s dark and slightly cold. Also, save your bedroom for sleeping, not reading, watching TV or working on your laptop.

Change Your Habits

The quality of your sleep and the ability to wake up without an alarm depends on how well you treat your body throughout the day. Make sure you are exercising regularly and not eating too late. When you eat late it might be hard to fall asleep which will keep you up later and sleep in later.

Also, avoid caffeine in the late afternoon and evening as the stimulant can also make it hard to get to sleep.

Practice Meditation

Meditation has so many benefits including the ability to help you sleep better. Try night meditation apps like Primed Mind or Headspace to get started.

Go to Bed at the Same Time

The last key to waking up without an alarm is keeping your routine consistent, yes even on the weekends if possible. Your body clock doesn’t take days off, forcing it to do so will throw your entire routine out. Try to wake up and go to sleep at the same time every day and you will notice a huge difference.

Get Started Tomorrow

As Craig Ballanytne said in the best seller, The Perfect Day Formula, “Habits are the secret to getting ahead in life and achieving your big goals and dreams.” Change your habits and you can change your life.

If you want to become the ultimate version of yourself you have to learn how to conquer your mornings so you can conquer your days. When you first learn how to wake up without an alarm, remember to start slow and build your way to waking up on your own. 

Quit sleeping through your dreams and start creating the life you were born to live. As the legendary speaker, Eric Thomas said, “Make the rest of your life the best of your life.” 

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One of the reasons intermittent fasting is so effective is because there is simply less time of the day to eat. With intermittent fasting, you only eat 6-8 hours while most people do the opposite by eating 16-18 hours per day. 

Fasting is one of the most ancient healing traditions in human history which has been practiced by virtually every culture and religion on earth.

I’ve been practicing intermittent fasting since the beginning of 2018 and couldn’t be happier with the results.

Here are five ways intermittent fasting can help your mind just as much as your body.

1. Increased Discipline

As,l Jocko Willink said, “Discipline equals freedom.” In any area of life, how disciplined you are, determine how successful you will become.

When you stick to intermittent fasting on a regular basis you are being disciplined by not eating when everyone else is. Some people will scoff when you tell them your plan but it doesn’t matter. As long as you know what you are trying to achieve that’s all that matters.

This discipline to stick to eating during specific hours has poured into my business and fitness routines. Discipline is contagious and fasting can help add some to your life!

Here’s Kerwin Rae talking about how fasting is one of the top 2 life hacks he knows:

2. Better Brain  

Once you get past the first few days of your body adjusting to the new eating schedule you will feel more focused, positive, and optimistic than ever before.

A study from the Society for Neuroscience in 2015, revealed that intermittent fasting offers “enormous implications for brain health.” According to the study, IF stimulates the brain in a number of different ways including the growth of neurons, recovery from brain injuries and enhanced memory performance.  

There is also evidence to show that intermittent fasting might actually improve both cognitive function and quality of life for people living with those conditions already.

3. Health = Wealth

Unfortunately, people spend too much time on wealth while forgetting about their health during the process. But if you want to be truly successful you have to look out for your health.

Intermittent fasting is a commitment to your mind and body.

4. Improves Spiritual Well Being

Fasting has been practiced throughout history by almost every religion in the world. IF can lead to increase spirituality and I’ve found to have more clarity, peace, and focus during fasting times.

Studies have also shown that fasting can help regulate your mood by reducing stress and anxiety. To me, intermittent fasting can lead to feeling more connected with yourself. This can lead to a more positive outlook on how you see the world. 

5. Trust Yourself

How can fasting help increase your confidence?

By making a promise you keep to yourself. Intermittent fasting is a big commitment if you’ve been eating the opposite your whole life but once you switch it becomes second nature.

This commitment, day in and day out, will instill confidence and self respect in yourself.

More confidence equals higher self-esteem and the ability to reach your goals quicker.

Are you ready to try intermittent fasting?

While it may seem like a daunting challenge, fasting is more than doable. Not only can you lose fat and have more energy but you can also gain more clarity on a daily basis.

Whether you can practice intermittent fasting every day or only on certain days, the benefits are endless.

This clarity can lead to more focus, confidence, and ability to push through the hard times to achieve your goals.

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The Spartans, you know the legendary warriors from ancient Greece, well the Spartans believed cold showers were a source of strength.

Cold showers offer a massive range of benefits.

If you can train yourself to endure them.

But this is exactly what stops people from taking on this lifestyle habit, the minor discomfort they have to endure.

They say (they being the internet) it takes 21 days to form a new habit. So, after the 21 days of cold showers it will become a habit, you might even get addicted. Not only this, you’ll be reaping all the benefits that giving yourself a blast of cold water each day provides.

These are the proven benefits of cold showers:

1. Reduce Stress

This might sound a little crazy, as rolling out of bed and straight into an ice-cold stream of water probably sounds like one of the most stressful things on earth. But…

When you take a cold shower, your body releases some stress related hormones and chemicals, the two most important being noradrenaline and glutathione.

Glutathione is a hormone that can help reduce levels of uric acid. This then influences your stress levels. Glutathione is know as a master antioxidant and detoxifier of every cell in the human body.

The next big change comes as your noradrenaline levels also increase, and when this happens your brain will release more positive and cheery chemicals. Giving you a glowing feeling shortly after you’ve endured the shower.

2. Immunity Boost

When you put the extra oxidative stress on your body, your breathing speeds up as well as your heart rate.

The increased heartbeat means that you’ll be pumping blood around the body quicker, passing oxygen to all parts of your body, increasing alertness but also delivering fresh nutrients which can help to boost immunity and overall vitality.

The freezing temperatures also force your body to adapt quick, as it fights to warm itself up, it also cranks up its immune system and gets the body ready for any potential bugs that could be attacking your system.

By activating the immune system in this way, it becomes more efficient and is more likely to be effective when you someone sneezes over you on the subway.

3. Awaken

This goes without saying really, but with the icy water comes a feeling of alertness. Combine this with the fresh oxygenated blood pumping around your body and into your brain, you’ll feel ready to tackle the day like you’ve never felt before.

Psychologically you may also find the day easier, as stepping into a cold shower first thing can present such a challenge, that you’ll sort of feel like the hardest and most stressful part of the day is over and done with. The rest of the day is easy!

4. Callus Your Mind

Like we said, you’ll have to really push to get into the habit of a cold shower. This is a challenge, but once you’ve got there, you’ll feel more determined and stronger through the day. It’s sort of like a long early morning run, you must have staying power to get up and do it each day. But it’s so worth it. What follows is an immense sense of pride and self respect.

How to get into the habit of cold showers?

It’s great that having a cold shower can bring about so many benefits.

What’s not great though, is that the benefits of a cold shower require you to take a cold shower.

To start this habit, it’s always best to start small and build yourself up. Also keep a daily log, so you can check off days when you flick the temperature to cold.

Even starting and having 60 seconds of a warm shower, followed by 60 seconds cold can help. As long as you gradually reduce the time of the warm shower and extend the length of the cold.

It might take 21 days for this habit to form or it might take longer. But some of the benefits can be felt instantly. By focusing on these benefits, you’ll find that cold showers only get better and more comfortable as time goes on. And so, will your life.

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Robbins companies earn $6 Billion in annual sales.

Through his motivational material he has transformed and inspired the lives of millions.

Tony Robbins 5 Rules for Success

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Even if you love your job, there may come that time where you just feel burnt out.  Whether it’s a bigger project stressing you out or maybe your personal life is draining your energy, burning out is only natural and millions of us experience it every day.

Thankfully, there are ways to recharge, bringing back that spark you had once before.

#1 Take breaks throughout the day

Burnout often comes from the feeling that we must work harder than others, which may often perform short-term results.  To perform you best, experts recommend you restock your mental energy throughout the day by taking a walk, going for a run or having a lunch away from your desk.  Stepping away from your workplace throughout the day can help you refocus, gather your thoughts and regain your energy.

#2 Put away the digital devices

Before the cellphone and social media era, when we left work, it often meant that.  However, with our smartphones, we bring our work with us everywhere we go, essentially carrying an office inside our pocket.  Psychologically, this still means we’re still attached to our work, often wanting to check out phone throughout the night when we don’t even need to.  When you come home, make it a habit to place your phone in a drawer and forget about it for the rest of the day.  Doing so can allow you to focus on your personal life and detach yourself form the office altogether.

#3 Do something pleasurable

Instead of thinking about work in your off hours, consider setting pleasurable goals throughout the week.  Whether it’s playing golf with a friend on Friday evening or attending a painting class with your spouse, setting a pleasurable goal allows you to focus on something fun that you can look forward to and achieve.  Even if you’re strapped with cash, there are a lot of free activities you can consider as well.

#4 Truly enjoy the weekend

If you’re feeling mentally drained, it may mean you need some time off, but according to research, it shouldn’t be a week-long vacation; instead, it should be a simple three or four-day weekend.  When it comes to stress reduction, you will find you will benefit more from regularly taking longer weekends and ignoring the workplace while taking this time off.

#5 Focus on your meaning

Take a minute to sit back and think about why your work matters to you.  If you connect your current work to your personal goals, then completing this project may be able to help fight the temptation to slack off.  Let me explain this.  For example, let’s say if you finish this project, you may be up for a promotion; however, if it isn’t sent in on time, your chances diminish.  Know the rewards and hopefully it motivates you to keep going.

#6 It’s time to start organizing

One reason many burn out is due to simply being unorganized.  If you feel you have too much work, you may be handling your tasks wrong.  Because of this, you may find that if you create a daily to-do list, it may help you figure out your priorities and attack what needs to be done.  By visually seeing your tasks and writing them down, it can help you feel less overwhelmed and increase your productivity.

#7 Don’t procrastinate

Have you ever had a deadline looming and you felt it was a great time to start watching your favorite television show?  If so, you’re not alone.  A study done by Dr. John Bargh found that before we start on a larger project, our brain tends to focus on small, meaningless tasks.  This means we won’t get started on the tasks that mean something, essentially pausing the tasks that need to be done.  The closer you get to the deadline, the more anxious you can feel.

#8 Hold yourself accountable

Accountability works; there’s no doubt about it.  If you publicly create a goal, you more than likely will stick to it.  That’s why, today, so many people create a blog or even post on Facebook, talking about what they want to do and accomplish for the upcoming weeks.  While you don’t have to create a blog post or talk about it on Facebook, you can always talk with co-workers or friends to let them know what you need to get done.  Holding yourself accountable is a great way to focus and make sure the job gets done.

#9 Change your location

Your physical environment is one of the most powerful drivers of our behaviors.  By changing your environment, it could potentially affect your motivation levels.  Whenever you enter a comfortable workplace, according to this study, our minds will automatically assign bad behaviors, habits and routines.  So, if you can, consider going to the local library, park or coffee shop to change things up.

#10 Is it really burnout?

If you’re reading these strategies and saying, “Hey! These won’t work for me,” then it could be safe to say you’re not really experiencing burnout.  Instead, what you could be dealing with something more serious.  If you feel that your work doesn’t matter anymore or you’re just tired when you enter the door, then it may be best to find a different position or another career altogether.

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