Whether you’re tackling work for clients, learning how to become a copywriter, or any other task that takes up a significant amount of your time, energy, and focus, you need to plan breaks.
And I’m not just talking taking the weekend off (though definitely plan in days off, whether it’s Saturday and Sunday, or other days of your choosing!) or getting enough sleep (though find out why that is crucial for copywriters right here).
I’m talking planning breaks as part of your work schedule to ensure you’re not racing fast toward burnout and so your brain has time to process everything you’ve been working on (Don’t believe me? It’s been studied.)
Here are some of my favorite ways to build self-care into my routine.
1. Add Mini Breaks to Your Calendar
If it’s on your schedule and includes a reminder, you’re far more likely to take that break than if you just say it in your head or put it on paper. The old-fashioned route of pen and paper is great for goal setting, but it’s not great for remembering to do things you need to do.
I like to schedule three, 10-minute breaks during the day at times I know my energy wanes (if you don’t know when your energy wanes, track your time for a couple of weeks to see where the times is going and note which parts of the day are your most productive).
During these breaks, I do a 45-second plank, 25 push-ups, and 25 squats. The simple act of getting out of my chair and moving in a way that I can’t think about work gives me a true break from whatever it was I was thinking about.
You certainly don’t need to do a workout during mini breaks. Choose a productive activity that you know will take your mind off work. Walks, even short ones around the block, are great for clearing your head.
Stretching, yoga, meditation, reading (non-work material), listening to music (really listening and not multitasking), calling a friend to catch up…there are so many productive uses of 10 minutes that will make you more productive when you revisit your work.
2. Set a Morning Routine…
Getting ready to go into work mode can help you hit the ground running when you do sit down at your desk.
For example, Mondays and Fridays, I like to “commute” to my office. So, I get up a little earlier, I go to a local coffee shop for my coffee, take a walk around the block, and come home to read the paper for a half hour. Just because we work from home doesn’t mean we can’t commute!
Most other days, I get up, make coffee, and listen to a podcast while I get ready. I then look at my to-do list that I’d written out the day before and try to determine which items are best tackled in which part of my day.
Figure out what makes sense for your morning routine.
3. … But Shake Up That Routine
Having a routine doesn’t mean you have to do the same thing every day. Develop a few different routines that allows you to keep things interesting.
Whenever I know I have a particularly challenging day ahead, I build in a “commute” time. It sounds counterintuitive, but the busier or more mentally taxing the day, the more of a need for taking care of yourself.
I’ll also occasionally build in time to pick up lunch from someplace outside the house (usually Wednesdays).
On any given day, challenging or otherwise, I like to have several beverages on hand, too: something hot (coffee or tea), something cold (usually water), and, on Fridays after 4, something bubbly. These beverages act like special treats that keep me going throughout the day.
4. Turn Off
Admittedly, this is the hardest of all for me. As service providers, it can feel like we need to jump as soon as a client says jump. What I mean by that is as soon as we hear a “ding” or vibration of a text, Slack message, Facebook notification, or any of the other bajillion notifications we get each day, we are now conditioned to stop whatever it is we’re doing and address that ding, beep, or buzz.
Schedule time on your calendar to check these notifications (I’m attempting three times: when I first sit down at my desk, around lunchtime, and again at 4:00 p.m. in the afternoon).
All other times? Shut all platforms, apps, and browsers that contain a communication platform. Put your phone outside your office or away from where you work (if you’re afraid of missing important calls, put the volume up).
And, if you’re not setting a hard STOP time to your work (as in, it’s now 6 p.m., I won’t check anything related to work until tomorrow), you’re on the fast track to burnout. I know because I’ve been there with a client who prided himself on answering emails at any hour.
Sleep is critical. Set your “shut down” time and make sure you’re getting sleep.
5. Say “No”
One of the best ways we can take care of ourselves as freelancers is learning to say, “no.”
That may be turning down a project, or letting a client who is pushing you to deliver faster that you have to stick to the agreed upon deadline. Or it may be something else entirely.
The key is being able to say “no” when you really need to.
Think of the last thing you’d rather do in life. Mine is grocery shopping. If I’d rather go to the grocery store than tackle a certain project, then I need to turn it down.
While all of these self-care tips can make you feel like you’re slowing down, they’re only doing so in the short term. In the long term, they can help increase your productivity by giving you the fresh energy you need to tackle your to-do list.
And having a long, successful freelance career is what we all want, right?
Avoid the Self-Doubt Slump
One component that can lead to burnout is self-doubt. If you start to question your expertise and skills, then it will slowly erode your confidence.
You may have heard the common term “imposter syndrome.” But how do you recognize and stop those thoughts from interfering with your work? Learning the skills to overcome the emotions associated with imposter syndrome can help you streamline your success.
In this episode of the Build Your Copywriting Business podcast, Nicki and Kate provide three tips on combatting imposter syndrome and how to fuel confidence rather than doubt.
Your Turn
How do you build self-care into your routine? Let us know in the comments below!
Last Updated on October 12, 2023
I take breaks with my dog. My dogs have been my at-home co-workers for 20 years and I love that we get our breaks together.
Great idea!
Briefly…having had, at one time, an educational site for four great years, lots of sitting…ouch…intentionally free to visitors, oh yes!…loved and dedicated from my end, I put in long hours five to six days a week. More than the 9 am to 6 pm kind of hours. I dealt with a commitment of article regularity and frequency, thorough and/or valuably packed solely for my readers. There is always stress in life…so, I would sometimes push to finish an article. My reward was that I would be able to take a good ten to thirty minute break, dependant upon the work ahead and length of it. In the third year, it was more about incorporating fresh outdoor air, walking, getting in some pets & me time, closing the eyes to give them a rest, and doing things that were just-out-and-out fun. If not enjoyable then, relaxing. Every night before bed, I practiced 30 to 60 minutes of Chi Lel Qi Gong. Sleep, energy, everything…years 3 and 4 were excellent with the practice implemented. I have never worried about getting exercise because, having a couple acres of land to tend to, there are things to do year-round. Mowing, weed eating, chain sawing, digging, hand weeding, worm hunting, griping at the deer, standing my ground with the squirrels and watching the bats go after the winged ants. Basically, Chi Lel helped reduced the strains, pains and migraines that come with doing yard work. And writing. And impending burnout.
Wow, Kim! This is great. We agree – fresh air and moving your body are key to reducing stress and burnout. Thanks for commenting!