Finding a Healthy Work Pace to Avoid Burnout

Here are 8 habits I rely on (and often suggest to others) to stay ambitious without burning out: 1️⃣ Give your ambition a time limit. Think of deep work like a meeting with your future self. Block 90 minutes early in the day, silence your phone, and go all in. When the time’s up, stop, even if you’re mid-flow. Boundaries build focus and prevent work from spilling into everything. 2️⃣ Have a “minimum viable evening.” Pick one thing that helps you unplug, cooking dinner, a walk at sunset, reading to your kid, and treat it like it’s non-negotiable. That one ritual signals the end of the workday and gives your brain a clear off-switch. 3️⃣ Check your energy, not just your to-do list. Every Friday, jot down which tasks gave you energy and which drained it. After a few weeks, you’ll see patterns. Start removing or outsourcing one draining task at a time. Over time, your schedule will start to feel less like a grind. 4️⃣ Stick to two big projects. If you’re wired to chase new ideas, this one’s hard, but worth it. Limit yourself to one main focus at work and one personal goal. Everything else goes into a “not now” list you revisit monthly. Less chaos, more progress. 5️⃣ Plan for lighter weeks. Athletes don’t train hard every day, and neither should we. Once a quarter, block a week with fewer meetings, more sleep, and no extra side projects. Building in rest makes you more resilient and keeps burnout at bay. 6️⃣ Move your body, clear your head. Doesn’t have to be fancy. A short workout, a run, yoga, anything that gets your heart rate up will help you reset and stay sharp. Exercise isn’t a nice-to-have, it’s a focus tool. 7️⃣ Short naps, big reset. Around that post-lunch slump, a 10–20 minute nap can seriously recharge you, no grogginess, just a clean mental reboot. Set a timer, close your eyes, and treat it like hitting refresh. 8️⃣ Group your tasks by vibe. Instead of switching between totally different things all day, chunk your time into themes, meetings, deep work, admin, etc. Then batch similar tasks together. Your brain stays in one lane longer, which helps with momentum. Start small, try one of these this week. You don’t need to slow down your ambition to feel more in control.

I spent a decade sacrificing everything for my first company (health, family, even my honeymoon). Now, as a dad of three, I'm building my 2nd company completely differently. Here's how: == I used to work 16-hour days, weekends, and holidays. Now? • I work 8-5. • I don’t work weekends. • I take a month-long family trip every summer. Here’s how I made it happen: == 1. Redefine success. During my first startup, success meant hustle and hyper-growth at any cost. Now, success is about building a business that: • Lasts 50+ years. • Stays profitable from day one. • Protects my health and relationships. == 2. Set non-negotiable boundaries. I made a rule when I started @useonward: I work 8-5, Monday through Friday. That’s it. Busyness is no longer a badge of honor. Setting boundaries make you sharper, more creative, and more present as a leader. == 3. Choose a business model that aligns with your life. I picked B2B SaaS because it’s: • High-margin, low-cost, scalable. • Free from the relentless pace of retail or DTC. • Purely remote—no office, no commute. == 4. Go all-in on remote work. Tools like @loom, @NotionHQ, and @asana allow us to: • Document processes async. • Communicate clearly & concisely. • Build process & systems that run without me. The goal? A business that doesn’t depend on me 24/7. == 5. Optimize for longevity, not burnout. During my first company, there were no days off. Now, it’s about properly integrating family & work. Take the long family trip - empower your team but stay on top things. Burnout isn’t proof of dedication. It’s a leadership failure. == 6. Give yourself permission to build differently. The old me would’ve called these boundaries lazy. But here’s the truth: boundaries make you better. The goal isn’t to grind endlessly. It’s to create a company that works for you—not the other way around. == Building a startup doesn’t have to mean sacrificing your health, family, or happiness. Follow Josh Payne for lessons on scaling profitably, creating balance, and building a business you love.

Burnout doesn’t start with your body. It starts with your voice. Not the one you speak with, the one in your head. The one that whispers: “You’re lazy.” “Just push through.” “Everyone else is handling it.” We believe it. We obey it. We burn ourselves out trying to silence it by doing more. But what if burnout isn’t a workload problem? What if it’s a self-talk problem? That’s why I created this: ⚡️ 12 phrases to rewire your inner dialogue when burnout hits Each one paired with a micro-reset to interrupt the spiral. ❌ Don’t say: "I’m just being lazy" ↳ Say: "My body’s asking me to slow down and I’m listening" ↳ Put hand on chest. Signal self-compassion. ❌ Don’t say: "I should be doing more" ↳ Say: "Doing less now helps me come back stronger" ↳ Drop shoulders. Release the guilt. ❌ Don’t say: "I can’t afford to rest" ↳ Say: "Rest is how I protect my momentum" ↳ Close your eyes for 30 seconds. Reboot the system. ❌ Don’t say: "I just need to push through" ↳ Say: "Pushing harder isn’t the same as moving forward" ↳ Step away from screen. Let clarity return. ❌ Don’t say: "Everyone else is handling it better" ↳ Say: "I don’t need to keep up, I need to tune in" ↳ Look up. Break the mental loop. ❌ Don’t say: "I’m not doing enough" ↳ Say: "I’m doing what I can and that matters" ↳ Ground both feet. Own your pace. ❌ Don’t say: "This is just how it is" ↳ Say: "Burnout is a message, not a lifestyle" ↳ Sit upright. Reclaim your boundaries. ❌ Don’t say: "I have to say yes" ↳ Say: "Protecting my energy is part of doing great work" ↳ Press fingertips together. Feel your center. ❌ Don’t say: "There’s no time to recover" ↳ Say: "Recovery is part of sustainable success" ↳ Place hand behind neck. Exhale tension. ❌ Don’t say: "If I stop, everything falls apart" ↳ Say: "Resting now prevents crashing later" ↳ Take a full breath in. Let it all out. ❌ Don’t say: "They need me to power through" ↳ Say: "They need me to be well, not worn out" ↳ Touch something solid. Ground yourself. ❌ Don’t say: "This pace is normal" ↳ Say: "Exhaustion isn’t a badge, it’s a boundary crossed" ↳ Stretch your arms wide. Make space again. You’re not lazy. You’re not broken. You’re allowed to stop. ✨ Speak to yourself like someone worth protecting. ✨ Choose recovery, not resentment. ✨ Choose presence, not pressure. Which phrase do you need most today? ♻️ Repost to help someone interrupt the spiral before it breaks them. 💾 Save this for the day you forget your own limits. 🔔 Follow Gabriel Millien for human-first leadership and clarity under pressure.

The Silent Productivity Killer No One Wants to Talk About As we mark Stress Awareness Month, I'm calling out the elephant in the professional room: the toxic dance between #stress and #anxiety that's destroying our potential. Here are three radical ways to reclaim your mental space: ✅ 𝗬𝗼𝘂𝗿 𝗕𝗼𝘂𝗻𝗱𝗮𝗿𝗶𝗲𝘀 𝗔𝗿𝗲 𝗬𝗼𝘂𝗿 𝗦𝘂𝗽𝗲𝗿𝗽𝗼𝘄𝗲𝗿. Constant availability isn't hustle. It's self-destruction. When you protect your time and energy, you're not being difficult - you're managing your anxiety and preserving your mental health. 👉 𝗔𝗰𝘁𝗶𝗼𝗻: Create dedicated focus blocks in your calendar where meetings are off-limits. This is your time for deep, meaningful work that actually moves the needle and provides relief from mounting professional anxieties. ✅ 𝗥𝗲𝗱𝗲𝗳𝗶𝗻𝗲 𝗣𝗿𝗼𝗳𝗲𝘀𝘀𝗶𝗼𝗻𝗮𝗹 𝗪𝗼𝗿𝘁𝗵. Your value isn't measured by how quickly you respond or how many meetings you attend. Anxiety thrives in constant comparison and perpetual performance mode. 👉 𝗔𝗰𝘁𝗶𝗼𝗻: Carve out regular reflection time to review your genuine progress. Disconnect from the noise, challenge your anxious thoughts, and reconnect with your actual goals and achievements. ✅ 𝗦𝘁𝗿𝗲𝘀𝘀 𝗜𝘀 𝗡𝗼𝘁 𝗮 𝗕𝗮𝗱𝗴𝗲 𝗼𝗳 𝗛𝗼𝗻𝗼𝗿. High performance isn't about endurance. It's about sustainable energy and protecting your most valuable resource - your mental clarity and emotional well-being. 👉 𝗔𝗰𝘁𝗶𝗼𝗻: Establish clear boundaries between work and personal time. Create a shutdown ritual that signals the end of your workday, helps quiet anxious thoughts, and allows you to disconnect and recharge truly. -- Burnout does NOT make you stronger. Anxiety does NOT define your worth. They drain your potential. Productivity isn't about doing more. It's about doing what matters while protecting your mental health. Coaching can help; let's chat. | Follow Joshua Miller #StressAwarenessMonth #MentalHealth #ProfessionalGrowth

As high-achievers, we often push ourselves relentlessly. However, burnout is real and can sabotage our productivity and well-being. That's why I've made it non-negotiable to take time for myself each day to recharge. For me, this means closing the laptop, putting my phone away, and doing something solely for myself—whether it's working out in my garage gym, taking a walk, or learning a new skill. This personal time allows me to reset and return to work feeling refreshed and focused. Setting communication boundaries is also crucial. You don't have to respond to emails, DMs, or texts the second someone else decides to send them. While it may feel uncomfortable at first, establishing these guardrails is vital for sustainable success. I encourage you to examine your own boundaries: • Where can you start saying "no" to work demands during personal time? • How can you be more intentional about unplugging? Don't let the grind consume you! Prioritize your mental health, and you'll be amazed at how it boosts your overall performance. How do you recharge and reset? ------------------------ Hi, I'm Michelle. I'm a former fighter pilot turned speaker, author, and coach. If you found this helpful, consider reposting ♻️ and follow me for more content like this.

There was a time when I thought success meant pushing through exhaustion, always saying “yes,” and sacrificing rest to get ahead. I believed that working harder and ignoring stress was just part of the journey. But I learned the hard way—burnout isn’t a sign of strength, it’s a warning. The turning point came when I realized that small daily habits make the biggest difference in mental health, productivity, and overall happiness. Prioritizing well-being didn’t slow me down—it helped me work smarter, make better decisions, and build a sustainable path forward. Here’s how you can do the same. ● Before you check emails or scroll through your phone, take five minutes to breathe, meditate, or set an intention for the day. A mindful morning helps reduce stress and increase focus. ● Overcommitment leads to burnout. Protect your energy by saying “no” to things that drain you and prioritizing time for yourself. Healthy boundaries create healthier relationships. ● Instead of dwelling on stress, take a moment to reflect on small wins. Gratitude rewires your brain for positivity, lowers anxiety, and helps you sleep better. #MentalHealth #Mindfulness #SelfCare #WorkLifeBalance #PersonalGrowth #MentalWellness #StressManagement

"You don't have to set yourself on fire to keep others warm." That quote saved my career. And it’s one every employee needs to hear. Most of us are afraid of setting boundaries. We fear disappointing others more than burning ourselves out. Think about that for a second. We'd rather: • Work through lunch (again) • Take that 10 pm call • Say yes to another project • Push our limits until we break To avoid risking someone being temporarily disappointed. The irony? Weak boundaries don't just lead to burnout. They breed resentment. They damage relationships. They make us less effective at the very jobs we’re trying to protect. Here’s what I’ve learned - both personally and professionally: Boundaries aren’t selfish. They’re essential. They protect your well-being, your career, and your energy. One of my favorite reminders: "Boundaries are the distance at which I can love you and me simultaneously." Effective boundaries look like this: 1. Define your role in writing. Document your duties, expectations, and any changes. 2. Communicate limits early and clearly. Don’t wait until you’re overwhelmed. 3. Document overreach, shifting priorities, and extra demands. Keep a written record. 4. Watch for pressure tactics. “Team player” language often hides unreasonable asks. 5. Know when flexibility becomes exploitation. Helping occasionally is fine, but doing three jobs is not. 6. Use facts, not feelings. Anchor boundaries in workload, fairness, and documented expectations. You don’t owe anyone your exhaustion. You owe yourself clarity, strategy, and self-respect. Follow for more on how to protect your career without sacrificing yourself. #EmploymentAttorney #CaliforniaEmploymentLaw #EmployeeRights Disclaimer: This information is for educational purposes only and does not replace professional legal advice. It does not establish an attorney-client relationship. Please consult a qualified attorney for advice on your specific legal situation.

I was laying on my bed and I couldn’t move. I felt paralyzed, like my brain and body were malfunctioning. It was the third day of horrible sleep, apathy, a low mood, and complete disinterest in work. At first, I thought I was getting depressed again. I could feel the shock of fear spread throughout my body. Then I paused and took a deep breaths. I realized I had been working 15-hour days for the past two weeks without giving my brain a chance to recover. I was burnt out. The hardest part? I did it to myself. I run my own business. I choose my hours. And I still pushed myself too far. Now imagine those who don’t have that choice. Many companies create toxic cultures that demand more without offering recovery. In fact, 82% of employees in tech experience burnout. (CharlieHR) So I made a change: – Took two days off to reset – Got a therapist to help with the mental load – Capped my work hours Peak performance is an endurance race, not a sprint. If you’re burned out, here are a few things that helped me: 1️⃣ Speak up early. Talk to someone you trust before it spirals. 2️⃣ Schedule micro-recovery. Even 10 to 15 minutes of real breaks between deep work helps. 3️⃣ Track your energy. Not just your hours. Know what drains you and what fuels you. 4️⃣ Prioritize sleep. Like your next promotion depends on it. Because it does. 5️⃣ Set boundaries. A hard stop time is non-negotiable. 6️⃣ Ask for help. You don’t have to carry it alone. To sum it up… You wouldn’t expect your phone to run on 1%, so why expect that from yourself? Rest isn’t a reward. It’s a requirement. For more tips on #burnout, overcoming a #toxicworkplace, and achieving #PeakPerformance, follow Alex Wisch.

Success shouldn't cost your sanity. 5 simple boundaries to protect your peace: I used to think that being successful meant being always available. Always responsive. Always on. But behind the scenes? I was stretched thin, snapping at everyone, and silently wondering why I felt so off. Even when everything looked “right” from the outside. Turns out, success that costs your sanity isn’t success at all. Here are 5 simple boundaries that shift everything ✨ 1) The Digital Cutoff ↳ Put your phone away 60 minutes before bed ↳ Your sleep quality will transform immediately 2) The Inbox Schedule ↳ Check email at 10am and 3pm only ↳ Tell your team when to expect responses 3) The Morning Shield ↳ No screens for the first 30 minutes of your day ↳ Start with intention, not reaction 4) The Meeting Buffer ↳ Add 5-10 minutes between calls ↳ Your brain needs transition time to perform at its best 5) The Personal Priority ↳ Schedule "unreachable hours" with loved ones ↳ Be fully present when it matters most (you will never regret this) Boundaries aren't selfish. They're a necessity ✨ Which boundary makes the difference for you this week? -- ♻️ Repost to help your network protect their wellbeing without sacrificing results 🔔 Follow Dr. Carolyn Frost for more practical strategies for success without burnout