How to Recognize Burnout & Actually Take More Time for Yourself
- Trenton Trevillion
- Oct 10
- 5 min read
Burnout is all too common in today’s society, where we feel the constant pressure to do more, achieve more, and stay “on” all the time. More than two-thirds of U.S. workers report feeling burned out just this year — and those numbers continue to rise.
This belief that we must always be productive to be successful is a myth — one that convinces us rest is a weakness instead of a biological need. But the truth is, your mind and body are not built for nonstop stress.
We all know what burnout feels like — but recognizing it early and building habits to prevent it is what keeps you healthy, sharp, and grounded.
In today’s article, we’ll break down how to recognize the signs of burnout and science-backed ways to prevent it — without having to sacrifice your goals or schedule.
What Is Burnout & How Does It Affect Performance?
Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress — often in the workplace. It happens when your output consistently exceeds your capacity to recover.
This might look like taking on too much, getting too little rest, skipping recovery after intense training, or running on caffeine instead of sleep.
Your brain and body are designed for short bursts of stress — not long-term overload. When we stay “on” for too long, we drain the same systems that give us energy, focus, and motivation. It’s normal to push yourself at times — but intentional rest between those pushes is what keeps performance sustainable.
Ignoring the signs can lead to withdrawal from work, emotional eating, irritability, or even injury for athletes. Recognizing early warning signs helps you stay ahead of burnout — and keep your energy at its peak.
Early Signs of Burnout
In Professional Life:
Persistent fatigue or exhaustion, even after sleep
Increased irritability, anxiety, or emotional flatness
Difficulty concentrating or making decisions
Procrastination and avoidance of responsibilities
Sleep disturbances (insomnia or difficulty waking)
Increased reliance on caffeine, alcohol, or nicotine
In Athletic Performance
Decreased progress despite consistent effort
Constant fatigue or soreness
Change in mood — irritability, loss of motivation, or sadness
Frequent illness or injury
Loss of passion for training
These symptoms often appear gradually — until suddenly you feel like you’ve hit a wall. But burnout doesn’t have to sneak up on you. Prevention starts with awareness.
Main Drivers of Burnout
The biggest driver of burnout is the unrealistic expectations we place on ourselves — giving away control of our time and energy to endless demands.
When our calendars are overloaded with meetings, projects, workouts, and personal obligations, our stress threshold rises — but our recovery doesn’t. Add in poor nutrition, minimal sleep, and little movement, and the body can only keep up for so long.
Imagine this:
“On Tuesday morning, Alex slept through three alarms, cried in the bathroom, and still logged on to finish a presentation. That’s not laziness — it’s chronic stress finally showing up as burnout.”
You don’t have to reach that point to make a change.
How to Check In With Yourself
One of your greatest tools is your ability to pause and reflect. Taking a few minutes each day to check in with yourself can help you notice small shifts before they become big problems.
Ask yourself:
Do I feel physically and emotionally exhausted most days?
Have I become more cynical or detached at work?
Has my productivity dropped despite working long hours?
Am I sleeping poorly or waking up tired?
Have I stopped doing things I enjoy?
If you answered “yes” to three or more of these, your body and mind are asking for a reset.
Your Action Plan: Taking More Time for Yourself
Burnout prevention starts with small, intentional breaks that allow your mind and body to reset.
1. Take Microbreaks Throughout the Day
Every 60–90 minutes, pause for 2–5 minutes.
Stretch, breathe deeply, or simply step away from your screen.
These quick resets restore focus and reduce stress hormones.
2. Set Boundaries With Devices
Create a “tech curfew” each night. Stop checking work emails or social media at least 30 minutes before bed.
Replace scrolling with something restorative — read, journal, or connect with loved ones.
3. Schedule Downtime — and Use Your PTO
Don’t wait until you’re at your breaking point to rest. A mental health day is not indulgent; it’s a performance strategy.
Research shows that employees who take regular breaks and vacations are more creative, focused, and engaged.
A short walk during the workday can improve mood and problem-solving.
Many people worry about losing momentum, but real momentum comes from consistency — not exhaustion.
Try blocking 5–10 minutes between meetings to reset. Think of it as putting your brain on “cruise control” instead of running on adrenaline.
4. Get Support When You Need It
If you find it difficult to slow down or set boundaries on your own, consider working with a health coach or therapist. Coaching and therapy can help you:
Identify your burnout triggers
Develop mindfulness and recovery routines
Set boundaries with time, energy, and emotions
Studies show that mindfulness interventions significantly decrease burnout symptoms and improve overall quality of life. Building these skills doesn’t just prevent burnout — it enhances your long-term resilience.
5. Build a Sustainable Lifestyle
Long-term recovery from burnout means rebuilding your relationship with time and energy.
Delegate or say “no” to tasks that don’t align with your priorities.
Protect personal time without guilt.
Spend more time connecting — with yourself and others — and less time with distractions.
Research from longevity experts shows that strong relationships and intentional downtime are key predictors of a high-quality, longer life.
When It’s Time to Get Professional Help
If you’re dealing with chronic fatigue, depression, or anxiety that interferes with daily life, seek help from a psychologist or therapist. Burnout can overlap with mental health conditions that require professional care.
If you ever experience panic attacks, hopelessness, or suicidal thoughts, please reach out for immediate help.
📞 In the U.S., call or text 988 for the Suicide and Crisis Lifeline.
You are not alone. Reach out to a friend, family member, or coworker — connection is one of the most powerful antidotes to burnout.
Final Takeaway
Burnout is common, real, and — most importantly — actionable.
This week, block off three short breaks in your calendar to recharge between meetings or tasks. Schedule a day off to reset. And if symptoms persist, reach out for help.
Taking time for yourself isn’t a luxury. It’s how you protect your energy, your purpose, and your ability to do your best work.
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