Proven Ways to Get Burnout🔥(And How to Avoid It!)

Ah, burnout—that state of complete physical, emotional, and mental exhaustion. You might think, “Not me!” but let’s be honest, some of us are practically experts at getting there. In the spirit of humor and self-reflection, let’s dive into the SURE ways to speed up your journey to burnout. Don’t worry, I’ll also tell you how to avoid it… eventually.

1. Say Yes to Everything!

Overcommitting is an excellent first step toward burnout. Make sure you do take on that extra project at work, you do agree to the unrealistic deadline and you do bake cupcakes for the school fundraiser. The fancy ones of course

2. Feel Guilty for Taking a Day Off

A true burnout enthusiast believes that taking a day off is a betrayal of productivity. Why relax when you can mentally punish yourself for having basic human needs? Bonus points if you check your emails "just in case" while pretending to unwind.

3. Strive for Perfection

Why settle for good enough when you can stay up until 8 PM fine-tuning that report nobody will read? Remember, the pursuit of perfection is the ultimate marathon—one where nobody wins.

4. Live on Coffee and Neglect Basic Needs

Who needs sleep, hydration, or nutrition when there’s a perfectly good caffeine drip available? Prioritize everything except your well-being.

5. Stay Plugged In… Always

Keep your phone glued to your hand and respond to every email or message within 0.5 seconds. Unplugging is for amateurs. And you are not one of them!

The Serious Side of Burnout

All jokes aside, burnout is no laughing matter. Let’s talk about what it really means and why it’s something you should take seriously. Burnout affects 42% of the global workforce! with younger workers, highly sensitives and women being the most impacted. This shows that it is not just an individual issue but rather a universal challenge. We live in the busiest, nosiest times ever and we need to take a collective action to create a healthier environment in our professional and personal lives.

What Can You Do?

If you’ve recognized yourself in the points above it’s time to take a step back and re-evaluate. Here are some antidotes to burnout that are entirely in YOUR control.

1. Set Boundaries: Learn to say no and protect your time. It’s not selfish—it’s essential.

2. Prioritize Self-Care: Sleep, eat well, and hydrate. Simple, but effective.

3. Unplug Regularly: Create tech-free zones or times in your day. Trust me, the emails can wait. So can pointless Reels.

4. Ask for Help: Talk to a coach, or a therapist if you’re feeling overwhelmed.

In her book Tired as F*ck, Caroline Dooner reminds us: “You can’t pour from an empty cup, but most of us are trying to pour from a cup that’s not just empty, but cracked, dusty, and probably on fire.” 

How Many Points Did You Relate To?

Be honest—how many of these burnout behaviors do you recognize in yourself? If it’s more than a few, take it as a sign that it’s time to hit pause and make some changes.

And if the voice inside your head is telling you that you don't know how to say No, or it causes you anxiety to even try to start setting boundaries it is a sign that your unhelpful conditioning has hijacked your self-worth and your inner confidence. This is something that is worthwhile addressing.

Confidence isn't given - but it is built! I would love to show you how. Whenever you are ready, I am here for you!