100 plus ideas to break free from Creative Burnout
Creativity is one of my biggest values in life. I’m lucky to have studied Art and Acting at a tertiary level. I love music and played the piano for years. Passion for the arts can lead to a lot of output but not necessarily predictable return. Projects fail. Our taste, ambition and skill set may be misaligned. A beautiful piece without incredible marketing cannot find its audience. Great actors don’t get the part. Musicians struggle to monetise their incredible talent. Artist create what’s selling to pay rent but consequently spark and enthusiasm dwindles. Burnout can result.
The term ‘burnout’ is used loosely here but the following suggestions may help introduce adjustments to recharge and realign if you’re feeling exhausted, overwhelmed, stuck, jaded, demoralised, defeated or hopeless.
Take care of your core needs first
It’s wise to address caring for our basic physical and mental health needs first.
NUTRITION
I’m guilty of thinking I eat more vegetables and when I feel out of sorts and take inventory of what I’m actually eating I realise I’m not eating as much nutritionally beneficial food as I could be. In a nut shell, lots of fruit and veg and regular Omega 3’s in the diet to reduce inflammation is good, but I would recommend learning even on a rudimentarily level what nutritionally rich (and delicious) foods would energise you as every body is different.
HYDRATION
Lots of water. Water boring? Try Herbal tea, sparking water, water with a bit of cucumber or lemon.
CONNECT WITH FRIENDS & FAMILY
Regular contact with people we love and trust is grounding and good for mental health.
GET SUNSHINE
Sun protection is important, so is Vitamin D.
BE PRESENT
Ruminate less and be present more. If you find you ruminate or are in your head often it may be beneficial to practice observing what’s happening in the moment. There are multiple strategies to practice doing this that can be found online, or alternatively you can work with a therapist. Excessive worry and negativity left unchecked can play havoc with your mental health.
MOVEMENT / EXERCISE
SLEEP
Prioritise getting plenty of uninterrupted rest.
The above are based on the top things Dr Steve Illardi recommends in ‘Rethinking Depression’
Make the world bigger
LEARN A NEW LANGUAGE
Learning a new language is stimulating for the mind and can broaden your cultural horizons - a reminder that the world is bigger than our current experience and world view.
VOLUNTEER
CLEAN A LOCAL BEACH / PARK
Easy to do and doesn’t require collaboration / permission if you’re finding it hard to align schedules for volunteering at an organisation.
WATCH COMEDY
Whether it’s stand up comedy in person or if you watch it online, a good comedic act will surprise and delight and can help get us out of heavier energy even if it is for a few laughs.
GET OUT OF TOWN
Travel if you can - doesn’t have to be out of the country or even out of state. Just a change of scenery. Even if it’s just going to a neighbourhood you don’t usually frequent.
GO CAMPING
DO SOMETHING NICE FOR SOMEONE ELSE
TRY FOOD YOU HAVEN’T TRIED BEFORE
TAKE ANOTHER ROUTE TO WORK
Break the autopilot and routine.
LEARN ABOUT A RELIGION
LEARN ABOUT A CULTURE
WATCH A DOCUMENTARY
Always fascinated by how many animals and places I don’t know much about. Deep ocean, micro-biology, astrophysics - there is more than can ever be learned in 20 lifetimes.
DONATE TO A CHARITY
GET A LICENSE
Get a license for a different class of vehicle e.g. boat, motorcycle, truck. Get Scuba Diving certified etc.
Get inspired
SEE A PLAY
LISTEN TO NEW MUSIC
STAND UP COMEDY
POETRY READINGS
GO TO THE CINEMA
WATCH ONE OF CINEMA'S CLASSICS
GO TO A GALLERY OR MUSEUM
WATCH THE BTS OF A FILM, MUSICIAN, DESIGNER, ARTIST YOU FIND INSPIRING
DO A DEEP DIVE INTO KEY FIGURES IN A DIFFERENT GENRE OR ART FORM
Who are the top architects? Furnititure Designers? Fashion designers? Animation houses? Film makers? Installation artists? Glass blowers? Textile designers?
READ A BIOGRAPHY OF SOMEONE WHO’S OVERCOME HARDSHIP
Move in new ways
TRY A NEW PHYSICAL ACTIVITY
Axe throwing, ice skating, kayaking - any physical activity that gets you out of your current environment and moving differently can be incredibly stimulating and a reminder that our current habits of thinking and moving aren’t the only option.
JOIN A SPORTS TEAM
Similar benefits to trying a new physical activity but with the added bonus of ongoing community.
ENROL IN A MARTIAL ART
Learning a marital art gets us moving in new ways and can build self confidence. Any activity that requires discipline over time with tangible results that follow can be affirming for creatives - the arts can be subjective and discipline doesn’t necessarily guarantee results: talented artists don’t book the job / win art prizes etc all the time. With a Martial Art such as Muay Thai it’s not subjective: you’re either good due to diligent practice over time, or you’re very bruised.
DO A DANCE CLASS
DANCE BADLY AT HOME
No dance lesson required, just dance like you’re 10 years old, uninhibited, in your bedroom.
Play with process again
MARK ART OUT OF YOUR TRASH
This one is particularly good if perfectionism or general worry about results is hindering getting into flow state. I’d recommend using trash that is hygienic (e.g cartons etc destined for recycling, fresh food scraps). The idea is to dabble without concern for the end result or cost of materials, and once you’re done it can go back in the trash.
TRY A DIFFERENT CREATIVE MEDIUM
If you usually paint, try sewing etc.
DRAW WITH YOUR OPPOSITE HAND
TRY CREATING WTIH YOUR EYES CLOSED OR UPSIDE DOWN
Forfeit control and just get curious about what happens.
LEARN A NEW INSTRUMENT
PICK UP A NEW INSTRUMENT
This is less concerned with learning how to play the instrument and just exploring the sounds it generates like children do.
LEARN A NEW ACCENT
Google how to do a different dialect and get your mouth moving in new ways. I find different accents bring out different (or new) parts of my personality.
LEARN HOW TO DO A VOICE WARM UP
Or do one if you already know how. Even artists who spend a lot of time in their studio can benefit from regular voice warm ups to help with public speaking or quality-of-speaking to camera.
JOIN AN IMPROV CLASS
JOIN AN ACTING CLASS
Free Association
Free association is designed to get us thinking more fluidly and loosely as we can get into similar patterns of thought processes and ideas which saves energy but can make life feel monotonous.
STAR GAZE
Make pictures out of the constellations
CLOUD WATCH
Make pictures out of the clouds
AUTOMATIC WRITING
A form of creative writing (or drawing etc) explored by the Surrealists where one idea flows to the next and nothing is edited.
DOODLING
MIND MAP
Create a map starting with one subject / object on a piece of paper then free associate topics. For example starting with writing the word couch I might venture to pillow > sleep > restless legs > knee high socks > school > yard > crows etc etc
Get you out of Fight or flight and into Rest and Digest
If you have been particularly anxious or stressed the following activities practiced regularly can help.
GARDENING
LISTEN TO BIRDS
Birds happily chirping signals that our environment is safe.
WALK IN NATURE
WATCH SUNRISE OR SUNSET
MEDITATION
CUDDLE OR PLAY WITH A PET
HUG A LOVED ONE
SING / CHANT
Stimulates the vagus nerve
READ ALOUD
Grab some poetry, Shakespeare or a childrens book, whatever is joyful for you and read aloud to stimulate vagus nerve.
MASSAGE
FLOAT THERAPY
SAUNA
Reconnect to self
Lost sight of what’s really important and unclear why you’re doing all this?
JOURNALING
LISTEN TO A SPIRITUAL SPEAKER
Eckhardt Tolle, Dr Wayne Dyer, Louise Hay might be worth a listen to on Youtube.
LIFE PHILOSOPHY
Read or listen to philosophers who discuss ideas on how humans can live good lives: Stoics, Alan Watts etc
SHADOW WORK
THERAPY
Some deeper beliefs holding you back from living a fulfilling life? A therapist can help.
WRITE YOUR OWN AFFIRMATIONS
I think of affirmations as positively worded phrases that you somewhat already believe but need to practice to deepen the belief. If we are what we tell ourselves all day long, it follows that Affirmations are most effective when read regularly. If there is an affirmation you’d like to be believe but it feels distant from reality try adding ‘I can / can become”, ‘I am learning’, ‘I am welcoming’, ‘I am exploring’ in front of the phrase so it is believable e.g. “I can become financially secure and live a fulfilling life” might feel more believable than “I am financially abundant” when you have $20 in your bank account.
GRATITUDE JOURNAL
We often don’t appreciate things till they’re gone, and forget that everything in life is temporary. Making a daily habit to list at least three specific things we’re grateful for encourages us to savour experiences while they last rather than lament what we don’t have.
MAKE A VISION BOARD
Collage a vision board - can be helpful if you’ve lost track of your ‘why’ or bigger goals.
DO NOTHING AND LISTEN
Clear your calendar where possible, lighten the ‘To Do’ list and take time to check in regularly with yourself: what does my body, mind and spirit need right now? What do I actually feel like doing right now? If you engage in a bit of people pleasing / self sacrifice or unrelenting standards you might be in the subconscious habit of ignoring everyday wants and needs in order to give to others and to discipline yourself to meet goals. Whilst considering others and self discipline are admirable we also need to make sure we’re not engaging in self betrayal and ignoring our own needs for rest and nourishment.
EVALUATE YOUR GOALS
Our goals and values can change over time. Take stock: are these goals I’ve been chasing really in line with my highest values or is it what I think I should want, or what I thought I’d have to do to get to what I want? How can I welcome living in line with my highest values now? E.g. if I value creativity, can I focus on appreciating creativity in my life now rather than resenting that I have to spend 20 hours on social media a week to hopefully one day go full time to be creative at a future date? If I welcome and nurture the feeling of creativity everyday I may resent the marketing side less and find more creative opportunities in it.
MAKE SMART GOALS
There are lots of creative goal posts that we have limited control over as they require someone else’s consent and collaboration e.g. Winning a prize, booking a major Feature Film etc. You might feel more traction and pay-off by creating some Smart Goals.
Reconnect to your body
WALK BAREFOOT
Walk on the sand at the beach, walk barefoot on grass - feel connected to the ground.
BODY SCAN MEDITATION
YOGA
SPINAL ROLL DOWN
STRETCHING
Childhood wonder
CHILDHOOD TIME TRAVEL
Journal about or visualize what you did for fun as a child. There are little clues to where our authentic joy lives based on what we’d do just for fun as children.
KALEIDOSCOPE
Make one, look in one - enjoy just getting lost in colour.
MAKE A MOBILE
PLAY WITH TOYS
Unfortunately we can abandon avenues of healthy play as adults. Warhammer, Barbie, train models, lego - anything that rekindles a sense of play and imagination.
CHILDHOOD MISCHIEF
Blow bubbles in your drink, start with dessert first for a change - any silly but ultimately harmless quirks done as children just because you had no concept of how the world should work.
WATCH A WHOLESOME MOVIE
Perhaps it’s Pixar or another favourite cartoon. Anything that’s wholesome and / or nostalgic.
Connect with others
REACH OUT TO SOMEONE YOU HAVEN’T SEEN IN AWHILE
INVITE A POTENTIAL NEW FRIEND OUT TO LUNCH
CELEBRATE SOMEONE ELSES WIN
WISH A HAPPY BIRTHDAY
Add peoples birthdays / anniversaries / special dates to your Diary and get in the habit of sending a personal text to wish them well on special days.
Leisure
The following can overlap with activities that help us get into Rest and Digest depending on how they make you feel.
JIGSAW PUZZLE
GO FOR A SWIM
READ A BOOK
COLOURING BOOK
CROSSWORD PUZZLE
SUDOKU
GO TO THE LIBRARY
Invite everyday fun
BLOW BUBBLES
FLY A KITE
BAKE
Cookies, bread, cake, dog biscuits - whatever you’d find enjoyable!
ORGANIZE A SCAVENGER HUNT
PLAY BOARD GAMES
LEARN TO JUGGLE
THRIFT SHOPPING / ANTIQUE STORES
ORIGAMI
BUILD A FORT
NERF GUNS
WATER GUNS OR WATER BOMBS
ARCADE GAMES
PICNIC
BUILD A LEGO KIT
TRIVIA / ESCAPE ROOM
ROCKLCLIMBING
CLIMB A TREE
BOWLING
TRY A SCIENCE EXPERIMENT
MAKE A PINYATA
DEEP DIVE INTO A SUBJECT THAT INTERESTS YOU
Everyday luxury
BURN A NICE SCENTED CANDLE
USE A FRAGRANT MOISTURISER
FRESHLY LAUNDERED LINEN
SOAK IN A BATH
SIP ON A BEAUTIFUL TEA
SLEEP IN AND WAKE GENTLY
Cancel or reschedule morning commitments and turn off the alarm. Sleep in till you’re ready to wake and start the morning gently with activities such as reflection, journaling, meditation, sipping coffee while cuddling your pet, a morning walk etc.
Reset
CLEAN YOUR STUDIO / WORK SPACE
MAKE YOUR BED
REVAMP YOUR WEBSITE
REVAMP YOUR HOUSE
Fresh coat of paint or adjust the layout or interior to something that feels fresh.
BURN THE LIST
Make a list of negative thoughts / experiences on pieces of paper and cathartically burn them.
SMUDGE YOUR SPACE
Some people find burning sage cathartic and cleansing.
DO A THROW OUT
Donate old equipment, clothes etc and streamline your space
ROTATE YOUR WARDROBE
Is there anything you haven’t worn in a while that will feel like new a put a different spring in your step? Anything that needs to be fixed or replaced that is enjoyable to wear?
Grooming
When we’re overwhelmed or exhausted our physical self care can go out the window.
MANICURE OR PEDICURE
GET A HAIR CUT
IRON YOUR CLOTHES AHEAD FOR THE WEEK
LEARN YOUR COLOUR SEASON
Figure out what colours complement your natural colouring and make you look energised rather than washed out and tired through Colour Season Analysis.
DO A BODY SCRUB
DO A FACIAL
DEEP MOISTURISE
GET A TAN / SHAVE / TRIM
Whatever miscellaneous treatments are your jam and make you feel polished.
LEARN HOW TO DO A NEW HAIR STYLE / MAKE UP LOOK
What else could introduce into your current experience to reset, realign and recharge? Burnout happens over time and it might take little adjustments over time to come out the other side but life can look very different tomorrow or 6 months from now. Be kind and patient to yourself.
Cynthia Howard is a contemporary artist based in Sydney, Australia working mostly in oil paints.
Cynthia Howard’s work surrounds an interest in self determination and touches on the subjects of life philosophy, psychology, and personal to interpersonal relationships. Her paintings deal predominately with the richness of our internal world and musings about how we radiate energy and intention to our outer world.
