Day 3: Getting Over Burnout in a Week (and Still Getting Work Done)

Note: This is Day 3 of my Getting Over Burnout in a Week (and still getting work done) program you can find here. It includes 7 days worth of energizing activities and skill building to prevent burnout in the future. and Day 3 includes making your day less complicated.

Look, sometimes your to-do list is a meter long. You may feel this compulsion to tick each and every item off (and it can be very satisfying). BUT it is totally okay to drop some tasks once in a while. Day 3 of my Getting Over Burnout in a Week (and still getting work done) program is about COMBATTING DECISION FATIGUE.

Decision fatigue is the mental and emotional exhaustion that happens after making too many decisions, even small ones ,over a period of time. The more decisions you make, the worse your ability becomes to make further decisions well.

Science behind it: Your prefrontal cortex (which handles decisions) tires quickly under cognitive overload (Baumeister et al., 1998).

Tasks:

• Simplify your day: Pre-plan 3 key things. No more. Focus only on those.

• Pick one “low-stakes” decision (like clothes or meals) to automate for the next 3 days.

• Say “no” to at least one non-essential task or obligation.

Evening reflection: Did having fewer decisions help you feel less scattered?

The point of having this day in this program is to give you the tools to prioritise and de clutter your mind. Let’s go through some techniques to supplement this part of the program.

1. Limit Daily Decisions (The Obama/Zuckerberg Hack)

Science: Every decision draws from the same mental pool of willpower and cognitive energy (Baumeister et al., 1998).

Technique: Create routines for low-stakes decisions like clothing or meals. This preserves your mental bandwidth for tasks that matter.

Why it works: It reduces the number of trivial choices you make each day, conserving cognitive resources.

2. Regulate Glucose Intake

Science: Decision-making depletes glucose levels, which are essential for brain function and self-control (Gailliot & Baumeister, 2007).

Technique: Eat meals that balance protein and complex carbohydrates. Avoid skipping meals during high-decision periods.

Why it works: Stable glucose helps sustain mental performance and decision quality.

3. Use the Two-Minute Rule

Science: Constant task-switching and indecision increase cognitive load (Rubinstein et al., 2001).

Technique: If a task takes less than two minutes, do it immediately. Batch similar tasks together to avoid fragmentation.

Why it works: Clears your mental queue and prevents small decisions from accumulating into fatigue.

4. Time Blocking and Implementation Intentions

Science: People who define when, where, and how they will act are more likely to succeed (Gollwitzer, 1999).

Technique: Write specific plans like "I will revise chemistry from 5 to 6 PM at my desk after tea" rather than vague goals.

Why it works: Converts intentions into committed actions, reducing mental resistance.

5. Pre-Commitment and Reducing Options

Science: The Paradox of Choice (Schwartz, 2004) shows that too many options lead to stress and dissatisfaction.

Technique: Pre-decide elements of your week such as meals, clothes, or study schedules. Use tools like templates to automate repeated choices.

Why it works: Fewer choices reduce cognitive load and increase follow-through.

6. Prioritize Sleep

Science: Lack of sleep impairs the prefrontal cortex, the region responsible for decision-making and impulse control (Walker, 2008).

Technique: Maintain a consistent sleep schedule and reduce screen exposure before bed.

Why it works: Rested brains make better decisions and recover from mental exhaustion faster.

7. Externalize Decisions with Cognitive Offloading

Science: Writing down tasks and thoughts reduces internal stress and improves focus (Risko & Gilbert, 2016).

Technique: Use planners, lists, or voice memos to externalize ongoing decisions.

Why it works: Frees your mind from the burden of holding and revisiting incomplete thoughts.

This is one of my favourite days in the program because it is the most effective! Your brain can only do so much especially when you’re burntout. Take a break.

And remember, never let yourself get to the point of complete and total breakdown!

Love,

Vanta <3