Burnout is on the rise globally, with 42% of the workforce reporting burnout¹. Truly, the way we are working isn’t working.

The causes for burnout are multi-faceted, but one theme that emerges from the research is the question of misalignment².

We burn out when we are misaligned with our work. When we are working on the wrong things, our energy and vitality depletes over time.

We also burn out when we are misaligned with ourselves. This happens when we work in the wrong way - overriding the internal signals that something might be off and we end up ignoring our own needs.

But what if there were a way of getting things done and being highly productive that really felt good?

At The Somatic School, we are here to tell you that working like this is not only possible - it’s desirable, and it’s within reach.

The role of embodied awareness at work

Over the past five years as we have built our business as a coach training provider, we have continually experimented with finding ways to get things done in ways that are energising and easeful and that run counter to burnout culture.  

At the core of it all, we have found that staying connected to our own embodied awareness as we work is key.

In practice, this looks like listening to the signals from our bodies and paying attention to the emotions that are coming up in us.

The result is we remain in a greater state of alignment with ourselves.

And through this inner alignment, a whole lot gets done… and the process feels good!

Slow down to speed up

But why might greater embodied awareness be so crucial in achieving higher productivity and countering burnout?

There are a number of reasons that may account for this.

1. Slowing down and connecting with our body ensures that we are working on the right things

When we forget our bodies while we work, this “disembodied” mode of rushing ahead and not pausing to consider the bigger picture often leads us into habitual patterns that actually conspire against our own effectiveness and productivity.

A number of things might happen. We may work on things because we think “we should” or “we must” work on them. We may ignore important but not urgent tasks because we don’t want to feel the feelings associated with them. We may get involved in “busy” work which won’t move the needle.

Instead, by grounding ourselves in the sensations and experiences of our bodies, we can cultivate a state of presence that allows for the full spectrum of our intelligence, from the rational to the intuitive.

From this place it is easier to see the bigger picture and to select the 20% of tasks that will accomplish the 80% of the impact you are seeking (a phenomenon known as the Pareto Principle³).

Making progress is energising, and gives us the fuel to move to the next high-ticket item on our to-do lists.

2. Embodied awareness boosts our cognition and creativity

The next key factor is that feeling our bodies while we work makes a big impact on our cognitive and creative skills.

The research backs this up: individuals who integrate physical movements into their thinking and conversations tend to be more inventive, original and compelling⁴ compared to those who do not.

What’s more, studies suggest that participating in physical activities, like dance or exercise, before engaging in creative tasks can enhance performance⁵.

Ultimately, it only takes simple changes⁶ like taking the stairs⁷ rather than the lift or a break of five minutes to go for a walk while doing a piece of work to start to access these benefits.

Being switched on and creative often makes work more fulfilling and enjoyable - if we are aligned with our work in the first place.

If not, then feeling this disconnect can push us to find work that gives us a greater sense of purpose.  

3. Taking care of ourselves takes care of business

This third and final point may be somewhat self-evident.

If we disconnect from the moment-by-moment experience of our bodies, the risk is that we no longer pay attention to signals telling us to eat, hydrate, move or take a break.

Over time, overriding the messages from our bodies is the path to depletion and burnout.

It may be a truism but if you don’t take care of yourself, who will take care of you? And who will take care of your work?

A how-to: the Body-Oriented Way of getting things done

So what can we do about this in a very real and practical sense?

Here are a range of ways of working that ensure you remain in touch with your own embodied awareness as you work.

As you read them, remember these are just invitations, enquiries and possibilities.

Our invitation is to try on the ones that resonate the most with you.

Over time, our wish for you is that a greater sense of inner alignment may emerge, keeping you making progress for longer!

1. Follow your energy

At the start of the day or whenever you look at your to-do list, pause to be with your experience.

Notice which of the tasks on the list bring aliveness into your body and are calling to you in this moment. Listen to the emotions that are arising around each task. Consider your deadlines.

Combine this information as part of your decision making process as to what task to pick next.

2. Set your intention

Before beginning your task, set an intention to remain connected to your full experience as you work: both your thinking and the messages coming from your body.  How about writing it on a little post-it and sticking it to your laptop screen?

3. Check in with your experience regularly

Build a habit of checking in with your body regularly as you do your piece of work.

Listen to what it has to say. What is it letting you know? Might it be supportive to adjust yourself in your seat, straighten your spine, stand, or stretch for a second? Maybe your eyes want to wander around the room for a short eye break. What might bring more ease into your experience?

Through this process, you are cultivating a new relationship with yourself: one in which you are saying to your whole experience “I am here, and I am listening.”  

4. Notice what you’re enjoying about the work

It can be quite resourcing to acknowledge and stay with any good feelings that are arising. Maybe there’s a feeling of satisfaction at making progress with whatever you’re doing; maybe you are enjoying putting your energy or your skills to good use.

Whatever it is, see if you can stay with that good feeling for a breath or longer. This builds the muscle for enjoying your work from an embodied place. Through the science of neuroplasticity⁸ we know that a practice like this helps turn short-term positive states into long-term traits. That positive feeling starts to stick around at work.

5. Say “yes” to any stress

As you work, notice the feeling of mobilisation or stress in your body. A certain level of stress is often a helpful part of the experience of getting things done.

However, if the feeling of stress feels a little strong or uncomfortable, you might try the following approach if it feels supportive for you to do so: pause; feel the feeling that’s uncomfortable; and then say “hello” to it, as though you were letting it know you know it’s there.

This is a technique from Inner Relationship Focusing. Often, simply acknowledging a feeling helps it to settle. The key here is to trust that it has an intelligence to it and to welcome its presence.

6. Take breaks

Set a timer and give yourself breaks as you work, ranging from short ones to go to the loo to longer ones as feels right.

When you take a slightly longer break, notice what it might be like to let your body lead you during the time you take off. What does your body want to do - move, stretch, lie down, sit still?  

7. Sense for what next

After your break, check in again: where is your energy calling you? What do you have left to do? What will make the biggest difference for you now?

8. Congratulate yourself for a job well done!

As you finish whatever task you have been working on, consider creating a practice or a ritual to acknowledge yourself for what you have just accomplished.

From a pat on the back to a celebratory trip to put the kettle on, notice if you can connect with your own sense of gratitude.

The benefits of gratitude are extensive⁹. Most importantly, experiencing gratitude can be motivating¹⁰ and just the tonic you need before turning to your to-do list again!

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_{1 https://futureforum.com/research/future-forum-pulse-winter-2022-2023-snapshot/#what-percentage-of-the-workforce-is-burned-out}

_{2 https://www.forbes.com/sites/traversmark/2024/03/03/a-psychologist-explains-misalignment-burnout-when-your-job-isnt-your-purpose/}

_{3 https://asana.com/resources/pareto-principle-80-20-rule}

_{4 https://www.sciencedirect.com/science/article/pii/S0001691823000161}

_{5 https://link.springer.com/article/10.1007/s44202-024-00114-9}

_{6 https://www.theguardian.com/lifeandstyle/2024/mar/04/all-it-takes-is-a-quick-walk-how-a-few-minutes-exercise-can-unleash-creativity-even-if-you-hate-it}

_{7 https://pubmed.ncbi.nlm.nih.gov/37993862/}

_{8 https://positivepsychology.com/neuroplasticity/}

_{9 https://research.com/education/scientific-benefits-of-gratitude#:~:text=Gratitude%20contributes%20to%20happiness.,other%20positive%20aspects%20of%20life}

_{10 https://sonjalyubomirsky.com/wp-content/uploads/2024/07/Armenta-Fritz-Lyubomirsky-2017.pdf}