This Isn’t a Willpower Issue: 10 Ways to Prevent Burnout

When you reach a high level of success, it’s easy to believe you can out-hustle your biology.

But working long hours without a recovery protocol eventually leads to resentment, exhaustion, and "High-Functioning Burnout"Successful leaders stay ahead by building habits that protect their most valuable asset: their nervous system.

Burnout can leave you feeling tired and resentful. It's essential to recognize the signs early to pace yourself and be effective at your job.

Here are ten tips to help you prevent burnout:

1. Monitor Your Threat Level.

People feel the effects of burnout in different ways. Perhaps you're feeling weary and exhausted without the energy necessary to perform. Or maybe you feel sad or stressed out most of the time.

• Some people experience blurred-vision or difficulty finding words or focusing on anything in front of them (called "tunnel vision").

• Or you might worry about work all the time, even when you aren't working.

• Once you've found the root of your burnout, it's easier to handle it.

2. Take Stategic Micro-breaks.

Anywhere from 10-20 minutes can make all the difference between staying in your zone and falling asleep at your desk.

When you feel burnout creeping up, take a break for your health and well-being.

• Even if you're only winding down for five minutes, sit somewhere quiet to think things over.

3. Honor Your Biological Sleep Minimum.

Studies show that people who get less than seven hours of sleep each night are more likely to burn out.

If you find yourself falling asleep at your desk or on the subway, try catching up on some zzz's during weekends.

4. Use Somatic Movement.

Regular exercise reduces stress and increases energy.

If you aren't a naturally athletic person, you might be surprised to find that exercise isn't an inconvenient chore.

• There are many ways to have fun while making your body feel better! If you can't get out of the office, try some low-impact exercises like stretches while you're at your desk.

5. Set Meaningful Goals.

When you know you have something to work toward, it's easier to get out of bed in the morning. With dreams, you give yourself a reason to go on, a direction for your energy.

6. Audit and Outsource

Switch up your workload every once in a while, to take some pressure off yourself. Delegate to coworkers or hire an intern.

If you pay someone else to do part of your job, you'll free up time for yourself—and it will help you think more clearly and creatively.

7. Identify the Source of the Friction or Burnout.

You'll have a more challenging time beating burnout if you don't know what's causing it. When you take some time to reflect, where do you feel tired, stressed, or resentful

• Put some things in writing. Are there things that you're doing that are causing this feeling? If so, talk to your boss about doing something different and let them know what's going on.

8. Strategic Detachment (Vacations)

Remember: Fun doesn't have to be expensive. Plan a trip somewhere fun that you can go for a few days. Go for some fresh air, take some time out of your schedule, and return feeling refreshed.

9. Establish Ease as Discipline.

You can't expect to get in touch with your feelings and refresh yourself if you don't take enough time for yourself.

• Even a 20-minute break can make all the difference in the world when you're feeling stressed and overworked.

• You can take a moment to complete a brief Emotional Freedom Technique Tapping meditation to regulate your emotions, reduce stress, and center yourself without a vacation.

10. Establish Firm Operational Boundaries.

Don't let your boss or colleagues push you to work late without saying something first. here is a thin line between being a hard worker and being a "slave driver" to your own ambition.

Communicate your limits to colleagues and protect the time you need for a balanced life outside of work.

Final Thoughts:

Remember: successful people don't just show up for work and do their best.

They ensure that they have time to do things that are important to them. They make a healthy, balanced life outside of work.

Plan smart breaks to stay on top of things and be more effective at work. You’ll be glad you did!

Which of these tips will you try first? Share below.