Strict deadlines
While deadlines themselves help you focus your efforts, deadlines that are too strict can feel impossible and you can push yourself too much to achieve them - working overtime, constantly thinking about them, etc.
What to do about it?
While you may be unable to push-back deadlines here are some things you can try:
1. Determine what is the most important thing and work on it.
If possible, try to split it into must-have and nice-to-have requirements, and finish the must-haves first before moving onto nice-to-haves.
2. Focus on one thing at a time.
So you do not get overwhelmed by how much work needs to be done.
3. Disconnect from work after work.
Overthinking about work can cause more stress than the actual work. Close off any unfinished thoughts about work by writing it down before the end of your working day.
4. Do not work overtime.
If you're always working overtime, it's actually hurting your productivity. Your brain needs a rest and, most of the time, your subconscious can help you solve any problem that you're stuck on much faster. That's why you may get an AHA moment when you go to the restroom, while eating lunch, walking, etc.
Taking a break is usually the most productive thing you can do.
5. Take breaks.
In similar fashion as with not working overtime, breaks help you reset your brain. Prioritize active rest - walking, stretching, etc. over passive rest - sitting, using your phone, etc.
Unrealistic deadlines are what most of my clients deal with. One of them had been trying to catch up on work after work for 6 months. Once they changed projects to one where the deadlines were more loose and they didn't work overtime - the effects of burnout faded.
You are not always able to change projects but you can always say NO to working overtime.
