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How can you avoid overworking yourself while trying to get a promotion?

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Getting a promotion is a common goal for many professionals, but it can also come with a lot of stress and pressure. You might feel like you have to work harder, longer, and smarter than everyone else, and sacrifice your personal life, health, and happiness. However, overworking yourself can actually backfire and harm your performance, productivity, and well-being. How can you avoid overworking yourself while trying to get a promotion? Here are some tips to help you balance your work and life, and achieve your career aspirations without burning out.

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Serena Martino

?? Helping Leaders Build Influence, Manage Pressure, and Achieve Lasting Impact through High-Performing Teams |…
Suzanne van der Wees

Arbeid- en gezondheidspsycholoog en vitaliteitscoach bij de Bel &Co

1 Set realistic expectations

One of the main reasons why people overwork themselves is because they have unrealistic expectations of what they can accomplish in a given time frame, or what their managers or colleagues expect from them. To avoid this, you need to set clear and SMART goals for yourself and communicate them with your supervisor and team. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. By setting SMART goals, you can focus on the most important tasks, track your progress, and adjust your plans as needed.

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2 Prioritize and delegate

Another way to avoid overworking yourself is to prioritize and delegate your tasks according to their urgency and importance. You can use the Eisenhower matrix to help you decide which tasks to do first, which ones to schedule for later, which ones to delegate to others, and which ones to eliminate. The Eisenhower matrix divides your tasks into four quadrants: urgent and important, important but not urgent, urgent but not important, and neither urgent nor important. You should focus on the tasks in the first quadrant, plan ahead for the tasks in the second quadrant, delegate or outsource the tasks in the third quadrant, and avoid or delete the tasks in the fourth quadrant.

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Serena Martino

?? Helping Leaders Build Influence, Manage Pressure, and Achieve Lasting Impact through High-Performing Teams | Coaching for Tech & Global Executives | Citizen of the World and Travel Enthusiast ??
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There is this misconception that to get promoted you need to hold 2 jobs at once (the old one and the one you want), while there is a truth to that, you cannot make the best in showing your skills if you do not let go some of the tasks/projects you are holding on Some of them: - the project you proudly started a while ago, but now can go on without you - the tasks you are still doing, but someone else would be better do now (and maybe get promoted as well) - the repetitive and unproductive things you know need to be improved but you never got the chance to. It's now the time to tackle them, or admit you won't be able to and let someone else hold them

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3 Take breaks and recharge

Working non-stop without taking breaks or recharging your energy can lead to fatigue, stress, and reduced creativity and productivity. To avoid overworking yourself, you need to take regular breaks throughout the day, and schedule some time for yourself to relax and enjoy your hobbies, interests, and social life. Taking breaks can help you refresh your mind, improve your mood, and boost your performance. You can also use some relaxation techniques, such as meditation, breathing exercises, or yoga, to cope with stress and anxiety.

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4 Learn to say no

Sometimes, you might feel obliged to take on more work than you can handle, or to agree to every request or demand from your boss, colleagues, or clients. However, this can lead to overcommitment, overload, and resentment. To avoid overworking yourself, you need to learn to say no to the things that are not aligned with your goals, values, or priorities, or that exceed your capacity or availability. Saying no can help you set boundaries, protect your time and energy, and focus on the tasks that matter most for your promotion.

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Serena Martino

?? Helping Leaders Build Influence, Manage Pressure, and Achieve Lasting Impact through High-Performing Teams | Coaching for Tech & Global Executives | Citizen of the World and Travel Enthusiast ??
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Most of the people I met in my career that got promoted fast were mastering the art of no. From outside they can be seen as "unhelpful", but when you look closely most of the time they are doing the best thing for themselves AND their company I always ask this before deciding what to answer: Will anyone miss it? Yes - Is aligned with your goals? Would someone better to do it? No - drop it Will it help someone in a significant way? Yes - Find alternative solution/Delegate/Make time No - drop it

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5 Seek feedback and support

Finally, you can avoid overworking yourself by seeking feedback and support from your manager, mentor, or peers. Feedback can help you identify your strengths and weaknesses, improve your skills and knowledge, and demonstrate your value and potential. Support can help you overcome challenges, solve problems, and learn from others' experiences and insights. You can also join or create a network of like-minded professionals who share your goals, aspirations, and challenges, and who can offer you advice, encouragement, and opportunities.

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6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Suzanne van der Wees

Arbeid- en gezondheidspsycholoog en vitaliteitscoach bij de Bel &Co
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It's great to have ambitions! It drives us to perform better and grow in terms of knowledge and skills, to name two. Four things that can help avoiding overworking yourself: 1) Ask yourself the 'why' - why do I have this goal? (Money, status, knowledge, growth?) It makes you conscious about your choices and the path that leads to your goal. 2) Take enough mini-breaks. Also topsport professionals take enough breaks to let their muscles recover. Our brain needs recovery time too. Working 10 hours straight isn't gonna do you a lot of good in the long run. 3) See your career not as a ladder, but as a jungle gym. There's not only one way (up), there are lots of ways to enjoy your career. 4) Enjoy and celebrate the steps you take!

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How can you avoid overworking yourself while trying to get a promotion?

1

2

3

4

5

6

1 Set realistic expectations

2 Prioritize and delegate

3 Take breaks and recharge

4 Learn to say no

5 Seek feedback and support

6 Here’s what else to consider

Time Management

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How can you avoid overworking yourself while trying to get a promotion?

1

2

3

4

5

6

1 Set realistic expectations

2 Prioritize and delegate

3 Take breaks and recharge

4 Learn to say no

5 Seek feedback and support

6 Here’s what else to consider

Time Management

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感谢您的反馈

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