Burnout isn't a badge of honor.
According to a recent Deloitte workplace burnout survey, 75% of workers have experienced burnout, and 40% say they’ve left a job because of it.
The common misconception about burnout is that it's not just about working too much.
It’s about working too much without meaning.
The most dangerous kind of burnout isn’t always caused by 14-hour days or back-to-back meetings.
It often shows up in high performers who are hitting every target but feeling increasingly disconnected, unfulfilled, or lacking a sense of purpose.
You might be praised for delivering results, but inside, you're asking questions like:
​→ Does this work still energize me?
→ Why does everything feel heavier than it used to?
→ Is the next goal really going to make me feel better?
This emotional disconnect, between your effort and your sense of purpose, is a silent trigger of burnout that’s often overlooked. It's a sign to realign your work with your values, energy and ambitions.
Let’s walk through exactly how to do that.
3 strategies to prevent burnout
1/ Set realistic, high-impact goals
You don’t need to be "always-on" to be excellent. It's about working smarter, not longer.
Here's a few simple steps to put this into action.
→ Break down big goals into bite-size wins​
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Instead of treating success like one giant leap, turn it into a series of smaller wins that fuel momentum and motivation. For example, if you have a 3-month work project, break it down into:
- Weekly micro-milestones
- Checkpoint deliverables
- Quick wins you can share or celebrate along the way
Example: "As we work towards our key goal for this project, I’ve mapped out weekly milestones to keep things on track and ensure continued progress across our departments. I’ll share updates at each checkpoint so we can pivot early if needed. Sound good?”
→ Lead your own prioritization
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​Waiting for your boss to prioritize your workload is a quick path to overcommitment and burnout. You need to lead that dialogue because only you fully understand the trade-offs in your day-to-day.
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Help them help you.
Example: "Here's the top 3 priorities I see driving the most impact right now. Are we aligned, or should I shift X with Y based on the recent news from our leadership team?”
→ Use the 80/20 rule
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Not all effort is created equal. 80% of your results often come from 20% of your actions, so double down where your impact (or opportunity) is highest.
For example, if you're exploring a new role and 80% of your time is spent tweaking your resume or submitting online applications, that’s a burnout trap.
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Instead, 70-80% of your time should be used towards networking as people get people hired.
Building proactive relationships with decision-makers will open up more opportunities for you than any application ever will. It also increases your chances of securing more referrals and advocates.
The 80/20 rule is one we apply consistently with our clients and has helped them transition into new roles within 8 weeks on average. Why? Because when you focus your efforts on leveraged work, you reap far more rewards without burnout.
[Check out my recent newsletter on How to ask for recommendations]
2/ Prioritize self-care without guilt
Self-care isn’t soft. It’s strategic. Don't let anyone tell you otherwise.
Burnout doesn't happen because you're weak. It happens because you're human.
Neglecting your well-being negatively impacts your ability to make smart decisions, think creatively, lead others, and sustain success over time. And we can't have that. So instead:
→ Schedule “me-time” like a critical meeting
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​If you don't block space to recharge, the demands of your day will fill every open minute by default.
Just like you wouldn't miss a key work meeting, you can't afford to miss moments to rest.
Start small. Even 30 minutes a day for a walk, journaling, reading, or stillness can dramatically reset your mental and emotional energy.
Example: “Moving forward, I’m going to set aside 30 minutes daily for a walk outdoors. These moments help me to recharge and ensure I bring out my best at work."
→ Set boundaries and communicate them
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Boundaries aren’t barriers. They’re necessary to protect your well-being and manage expectations.
Without them, it’s easy to slip into reactive mode, saying yes to everything, burning out for everyone. People pleasing only leads you to set the wrong precedent of what your true capacity is.
Example: “I’m currently stretched across X, Y, and Z priorities. To maintain the quality of my work, I recommend shifting [task] to next week so I can stay fully focused on X this week. Does that work for you?”
This is exactly how we supported our client to anticipate work challenges, clearly communicate boundaries and create better balance.
→ Incorporate mindfulness
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Mindfulness trains your brain to pause, reset, and respond instead of reacting impulsively under stress.
Deep breathing or guided meditation can activate the part of your body that restores calm, clarity, and emotional resilience.
Pro tip: Start with just 5 minutes a day using apps like Headspace, Calm, or Insight Timer. Even 10 deep breaths in the middle of a high-stress moment can shift your entire emotional state.
And remember, your mindset is either your biggest asset or liability. When it comes to burnout, we need to feed it right so it brings you clarity on where to focus your energy.
3/ Streamline your workflow
Peak performers aren’t just effective because they do more.
They’re effective because they focus their energy where it matters most, conserve it where it doesn’t, and eliminate friction wherever possible.
Burnout often comes from wasted effort. Let's make sure that doesn't happen to you.
→ Time block your calendar for deep work
People will try to take advantage of your time. They always do.
That said, high-value work requires undistracted thinking. Time blocking for your highest-priority work allows you to set dedicated focus periods (ideally 90-minute sprints) into your calendar.
During these blocks:
- Silence notifications
- Set your phone aside or keep it out of sight
- Let your team/boss know you need to be head down
- Divide and conquer for meetings you don't need to join live
Example: “I’ll be head down from 9:00–10:30 AM to focus on [X project]. If anything urgent comes up, feel free to text me. Otherwise, I’ll be sure to get back to you this afternoon.”
Pro tip: With AI note-taking tools (i.e. Granola), you can easily stay on top of meeting action steps without being their live, so you can allocate your time to higher impact work.
→ Move away from multi-tasking to single-tasking
Multitasking feels efficient but it’s an energy killer. Research studies have shown that frequent task-switching can lower your IQ temporarily by up to 15 points, essentially putting your brain in a fog.
The fix? Batch similar tasks together so your brain stays in the same gear longer. I call these your productivity windows. Some examples include:
- Grouping all creative tasks (brainstorming, writing, designing) together.
- Grouping all analytical tasks (reporting, data review, analysis) together.
- Avoiding hopping between unrelated types of work back-to-back.
→ Ask for help, strategically and solution-first
Don't wait until you're drowning to ask for help. No, this will not make you look weak or incapable.
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Asking for help, the right way, shows leadership, self-awareness, and commitment to the bigger goal.
Example: “I’ve made strong headway on [X priority] and noticed [Y project] might be at risk due to my bandwidth constraints. In order to maintain high quality results, I recommend either shifting out [Y project] or collaborating with [teammate] for extra support. Do you agree?"
You’re not dumping a problem. You’re offering a clear plan. This makes it far easier for decision-makers to say yes, and for you to get the support you need.
You've got this!
P.S. If you're at a point where you're ready to transition into a better role, secure a more senior position or grow faster in your career, check out my recent workshop👇
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​This week’s mission: Burnout prevention starts with intentional action. Here's 3 moves to strengthen your resilience and recharge your performance this week:
- Block 1 deep work window on your calendar. Choose a 90-minute window this week where you’ll be fully heads-down on a high-impact task. Silence notifications, set your status as unavailable and let your boss and team(s) know you’ll be offline unless urgent.
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- Send 1 boundary-setting message. Pick 1 project, task, or commitment where you’ve been stretched too thin. Inspire from the templates in today's newsletter to set a healthy boundary by proposing a solution that balances your well-being with results.
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- Schedule 1 self-care appointment and treat it like a meeting. Book 30 minutes this week for an activity that recharges you (i.e. a workout, a walk outside, meditation, reading, creative time, or simply rest). Put it on your calendar and honor it like any other work priority.
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