Burnout is something I’ve definitely experienced, and it’s tough because it sneaks up on you. One thing that’s really helped me is setting clearer boundaries between work and personal time. It sounds simple, but when I started making sure I wasn’t constantly checking emails after hours or saying “yes” to everything, I noticed a huge difference in my mental energy. For example, there was a time when I was juggling way too many projects and felt completely drained. I had to step back and ask myself, "What can I realistically handle right now?" I made a point to prioritize tasks, delegate when I could, and—this is key—actually take breaks. It’s amazing how much better you perform when you give yourself permission to rest. So, my tip? Don’t be afraid to set those boundaries and give yourself some space to recharge. It’s not selfish; it’s necessary. You can't pour from an empty cup.
As a working mom with three young kids who is building a business, I've struggled with burnout for years. For a lot of us, burnout comes from a combination of pressures: practical things like pressure from our colleagues and bosses to get work done, the demands of caring for our personal lives and our work lives, and our own expectations for ourselves. After a lot of reflecting and having the benefit of coaching many smart people through burnout, i've realized that most of the pressure actually comes from ourselves. The unrealistic expectations and the lack of breaks built into life is often an inside job. So my best burnout tip can be summarized in one word: boundaries. Have boundaries, for yourself and your coworkers, about when you're available and when you're not. Stick to those boundaries unless it's truly an emergency. Someone asking you to have a meeting is, the vast majority of the time, not an emergency and not a valid reason to skip over your workout/lunch/work block or break time. So think through what boundaries you need to have in place to be well-rested and focused. For me, it includes: waking up early to exercise before my kids get up, not checking work apps between 5-8 when i'm focused on my kids, and not checking work email in the 30 minutes before I go to bed. Nobody is perfect and there will be exceptions, but if you can figure out what gives you energy and mental space, and stick to those rules most of the time, you'll have a much better chance of feeling balanced rather than burnt out.
Burnout can take on many forms, but for me it looks like: low energy, anxiety, trouble sleeping, frequent sickness, and feeling overwhelmed. Over time, I've learned to recognize when I'm burnt out and have been able to shift my habits to prioritize my well-being. One of my go-to strategies is adding an extra hour to my mornings to simply enjoy my coffee and relax. I also make space for what I call 'mental health walks' a few times a week, and squeeze in friend-dates or movie nights. Oftentimes, burnout happens because we aren't giving ourselves enough time to reset and recharge. My advice for anyone noticing the signs of burnout is to take a step back, re-evaluate your schedule, and find time for yourself. Everyone's "me-time" looks different, so find something that answers at least one of these questions positively: Does it spark joy? Will it bring peace? Is it fun? And most importantly, is it just for you?
Burnout hit me hardest when I realized I wasn’t just exhausted from the work I was doing. I was exhausted from the work environment I was in. Before pursuing entrepreneurship full time and starting my own marketing agency, I found myself working in a toxic industry. Every email, every conversation, and every small action had to be overthought for fear of retaliation. It wasn’t just the tasks that drained me—it was the constant mental gymnastics to stay in line and avoid conflict. Over time, this led to burnout, where I dreaded each day and felt completely depleted. My best advice? Recognize when the environment, not just the work, is draining you. Setting boundaries and protecting your energy is key. Once I decided to show up authentically and eventually leave that environment, I regained my strength and my passion.
Setting healthy boundaries and recognizing when I may be pushing my own boundaries has been a key tactic for me to avoid stress turning into burn-out. As an introverted business owner and speaker who has a very high paced, people facing job, I’ve recognized over the years that packing on social interactions or extensive travel is something that sounds good in the moment, but my future self hates it. Here are some specifics around how I avoid this burnout “pack on” effect: 1. Give myself a full day before and a day after traveling to decompress 2. Avoid events or gatherings that don’t fill my cup or are attended due to a sense of obligation. 3. Spend more time with people I don’t have to be “on” around.
During the peak of the pandemic, as the CEO of a national company, I often felt like I was on a never-ending roller coaster—without the fun part. The world was spinning with changes, and I started feeling overwhelmed and burnt out. To tackle this, I went back to basics with a good old-fashioned chart. I listed out everything on my plate, separated what I could control from what I couldn't, and focused squarely on the things within my power. This approach not only helped me regain a sense of command over my day-to-day but also rejuvenated my energy and sharpened my focus. If you’re feeling like you're juggling flaming bowling pins while riding a unicycle, try this: Map it out, focus on what you can change, and let go of what you can’t. Sometimes, seeing it all on paper can turn a mountain back into a molehill—or at least a smaller mountain!
By the time people are stepping into my office, they're generally near their wits end of burn out and are looking for a quick solution. To prioritize relief, we work on triaging external "asks" -- and only addressing what genuinely needs immediate attention -- to make time for self-care that will provide the most bang for your buck. Contrary to popular belief, this often requires a bit more energy in the moment by doing things that actively spark joy, pleasantness, hope and purpose (spending time with an old friend, trying a new restaurant, seeing a play you've been interested in, helping a stranger). Essentially, this is a "manual" way to induce emotions that are opposite to those felt when burnt out--exhaustion, malaise, and cynicism. Once through the acute period, I help clients recognize signs of impending burn out and create systems that center rest, personal values and fulfillment over productivity and output to prevent future episodes.
As an executive HR leader and coach, I’ve witnessed firsthand how the demands of our roles can lead to emotional detachment and burnout. When you’ve reached that point, it’s incredibly difficult to pull yourself back into balance, particularly when you're already in the thick of it. Over the years, I’ve learned that one of the most effective strategies for combating burnout is being proactive by having a set of tools in place to support yourself before you hit that tipping point. Reflect for a moment on a recent high-pressure situation and think about what eventually helped you return to a more grounded state. Maybe not a full return to joy, but at least a sense of equilibrium. What worked for you in that moment? Was it taking a walk to clear your head, talking things out with a trusted colleague or friend, or simply taking a few deep breaths to recalibrate? It’s worth noting that stress management techniques can take many forms, whether it’s listening to calming music, doing a few physical exercises, or even venting frustration in a safe, controlled environment—like screaming in your car or rage journaling. The key is to have these strategies at the ready, before you need them. When you’re feeling calm or neutral, take some time to identify 3-5 methods that help you recenter. Write them down—whether it’s in your phone, on a sticky note by your desk, or in your wallet—and keep them accessible. These aren’t just tools for managing stress; they are your safety net for those inevitable tough moments. Having a go-to plan in place ensures that when things go sideways, you’re prepared to respond in a way that supports your well-being. Remember, there is no right or wrong way to manage stress—what works for you is what matters most. And if you manage to use one of these techniques the next time you feel a spiral coming on, give yourself credit. It’s a small but significant victory. Real-Time Support Ideas: 1. 2. 3. 4. 5. Revisit this list as needed. It serves as a reminder from your more centered self, helping you stop the spiral and regain control, so you can make clearer, more confident decisions when the pressure is on.
Hi there! Unfortunately I didn’t learn this tip until AFTER I suffered burnout. Now that I’m on the other side, it can be easy to slip into old habits of pushing myself too hard and ignoring the signals my body gives me. But this is the biggest lesson I learned in my journey, to strive to always be aware when I have slipped out of my calm, neutral state of being and return to that state as quickly as possible by becoming present to the experience of now. Neuroscientists say the most effective way to mitigate the impact of stress in your life is to practice presence. When you are living in a mindful state, your awareness to what is happening within you and around you becomes glaringly obvious. When this happens, you notice the signals your body is giving you that your stress response has been activated and allows you the opportunity to do something to release the stress response. So instead of reaching for Advil or Pepto Bismal, listen to your body and give it what it needs instead - to simply stop what you are currently doing, give yourself a break and attend to your body’s needs immediately.
Burnout snuck up quickly when I started my copywriting business. I was working long hours and weekends to keep up with client work. I never truly rested. Eventually, I had to have a tough talk with myself: Was this why I started my business? To work endlessly? The answer was definitely no. I decided to make a list of all the things that were contributing to my burnout: a lack of free time, answering emails, lack of boundaries, etc. And I worked on tackling them one by one. It meant putting myself in uncomfortable positions - like setting boundaries I previously didn't have (people aren't a fan of that). But ultimately, it was the best decision for me AND my clients that I brought more white space into my life to breathe, rest, and recoup. It's made me better at my job. I remember that every time I feel the burnout creep back in.
“There's a healing in those guitars, And a spirit in the song, No matter what condition your rhythm is in, The message goes on and on - Music is the doctor.” For myself, when it comes to combating burn out working in the drug and alcohol profession as a case manager and previously a therapist, being constantly under pressure with individual’s lives/recovery, I believe The Doobie Brothers sang it best above - Music is definitely The Doctor. Found to reduce cortisol levels; the primary stress hormone, music is readily available and inexpensive; unlike medication. It can also help with sleep, reduce depression and manage pain as researchers at Stanford University noted. I would encourage anyone reading this to set aside time each day to listen to music of your choice or even experiment with what style of music works best for your needs by creating a playlist. As for me, my go to music during work and on the drive home is 70’s and 80’s hard rock. Personally, faster music makes me feel more alert and able to concentrate better; and “When it's like this, I feel the music shootin' through me, There's nothin' else that I would rather do - I Wanna Rock (Rock)! – Twisted Sister.
As a CEO and mom with ADHD, I've found that one of the most effective strategies for managing burnout is reducing decision fatigue. Here's my go-to tip: simplify your daily choices. I started by creating a 'uniform' for work days—not an actual uniform but a set of pre-selected outfit combinations. This alone has saved me countless minutes of morning stress and decision-making energy. But I didn't stop there. I applied this principle to other areas: Meal planning: I have a rotating menu of healthy weekday meals. Email responses: I've created templates for common inquiries. By automating these decisions, I free up my mental energy for the big, important choices I face in running my business and family. It provides structure without feeling restrictive, and it's easily adaptable as needs change.
One strategy that has helped me overcome burnout is setting strict boundaries between work and personal life, especially in remote work environments. At one point, I found myself working late into the night, checking emails constantly, and never fully disconnecting. This eventually led to burnout, where I felt mentally drained and less productive. To counter this, I implemented a daily "shutdown ritual" where, at a specific time, I would close my laptop, silence work notifications, and focus on personal activities—whether that was exercising, reading, or spending time with family. It was a simple change, but it had a profound impact on my mental well-being. By giving myself permission to fully step away from work each day, I felt more refreshed and focused when I returned. My tip for anyone facing burnout is to create clear, non-negotiable boundaries around your time. Prioritize activities that recharge you and remember that downtime is crucial for long-term productivity and mental health. Burnout often happens when we neglect our personal needs, so actively scheduling time for rest and relaxation can make a significant difference in maintaining balance.
Author | Former Executive | Certified Executive Coach | Marketing Consultant at Solle Solutions
Answered 2 years ago
Burnout is something I’ve faced more than once, and what helped me most was intentionally creating space to pause and reset. One key practice I swear by is taking regular “micro-breaks” throughout the day to recalibrate my energy and mental clarity. It could be as simple as stepping away for a quick walk, practicing mindfulness, or journaling for a few minutes. These small moments add up and prevent burnout from building into something unmanageable. My advice: listen to your body and mind before they force you to stop—take those little breaks, set boundaries, and prioritize your well-being.
In my experience, the key to overcoming burnout was recognizing that I couldn't do it alone. I took the step of engaging a professional coach, which has been transformative. My coach provides an objective perspective on my situation, helps me see opportunities I'd missed and reframe challenges I was facing. Together, we developed strategies to better manage my workload and improve my work-life balance. Most importantly, he's someone who has shared a very similar career over 30 additional years longer than I have. Every great athlete requires a coach and I believe business is no different.
Three years ago, I switched to a four-day work week. At that time, I was accepting just about every new client that landed in my inbox. I was working constantly, thinking I had to fill my time because I had time to fill. I started feeling more like a content machine than a skilled writer and no longer felt the spark I had when I first started my writing business. A four-day work week felt like a fantasy. I thought my income would take a hit. I thought I'd feel even more rushed to finish my work since I had less time in my schedule. But switching to a four-day work week had the opposite effects -- I actually made more money AND I started enjoying my work without the crushing pressure of deadlines. It sounds counterintuitive, but I attribute it to less stress and greater selectiveness. I realized I didn't have to fill up my schedule just to fit that 9-to-5 mold. I could embrace the benefits of making my own schedule -- a key reason why I started freelancing in the first place. I became more productive and started to enjoy my work again. The biggest takeaway is that if something isn't working for you, only you can fix it. Be proactive in finding a solution. Try new things, even if you don't think they'll work. Experimentation and an open mind can lead to great discoveries.
Overcoming burnout has been a significant personal challenge for me as an entrepreneur, especially when running a coaching business by myself. In such an environment, the lines between work and home can easily blur. To address this, I've adopted a clear strategy: establishing and strictly maintaining boundaries between my work and personal life. This means setting specific work hours and sticking to them consistently. I make it a point to start and end my workday at the same time whenever possible, and once I'm off the clock, I fully disconnect: no checking emails or taking work-related calls, because there's a time for everything! This disciplined approach has helped me both mentally and physically distance myself from work pressures while also improving my productivity and efficiency. Knowing there's a hard stop motivates me to better prioritize tasks and stay focused during work hours. It’s about respecting my own limits and recognizing that saying 'no' is sometimes the most responsible choice for maintaining my sanity and the quality of my work. I often share this strategy with my clients, who have seen substantial benefits. It helps them understand the importance of work-life balance and encourages them to establish their own boundaries. Prioritizing mental health is a must for avoiding burnout and building a sustainable career over the long term.
The biggest danger with burnout is not recognising it and trying to push through it. Especially early on in my career, I felt a level of reticence to express the fact that I was experiencing burnout as I thought it would reflect negatively on my work capacity and that it would single me out as weak. What this approach led to was an actual decline in the quality of my work. I couldn’t muster the focus to deliver, seeing that I was in a constant state of exhaustion. What helped me was to actually communicate to the company that I was struggling and something was wrong. Together we were able to identify where I was getting overworked, what the main stressors were and how we could adapt the role to make my growth within it sustainable. Without this two-way communication, the company was receiving no feedback that the workload was becoming unmanageable, and I was getting no support. It made me understand how reliant both parties are on transparency.
Burnout is something we all face, and I’ve definitely been there. One thing that’s helped me is completely unplugging for a weekend—no emails, no tech, just stepping away from the constant noise. I like to spend time outdoors, whether it’s a quick road trip or just disconnecting at home. Taking that break to recharge makes a huge difference. It gives me space to clear my head, and when I return, I feel more focused and ready to tackle whatever’s next. My advice: give yourself permission to take a break. Even a couple of days can really help you reset and regain perspective.
When burnout hit me hard during a busy project, I realized I needed to establish clear boundaries. I set specific work hours and stopped answering emails after a certain time. This allowed me to disconnect and recharge mentally. One tip I'd like to share is to schedule "non-negotiable" downtime daily, even for 30 minutes. Use that time to do something you genuinely enjoy—reading, walking, or listening to music. Protecting personal time helps balance work stress and reenergizes you for the next day.