How to Overcome Burnout Through Intentional Work

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.

Why I stopped managing my time—and how it increased my productivity by 40%. I used to believe burnout came from poor time management. Turns out, I was managing the wrong thing. I lived by my calendar. I color-coded my days, blocked every hour, and even scheduled bathroom breaks. But I was still exhausted. I wasn’t sleeping. And despite checking off every box—I wasn’t truly productive. That’s when I learned something that changed everything: Leaders don’t burn out because they’re bad at managing time. They burn out because they don’t know how to manage their energy. Time is fixed. Energy is renewable. Once I started managing my internal state instead of my external schedule, everything shifted. Focus improved. Sleep returned. My performance actually increased—even as I did less. Here’s a simple 3-step blueprint I now teach to executive teams: 1. Notice your depletion patterns. Pay attention to when your internal battery drains—especially after difficult conversations, decision fatigue, or back-to-back meetings. Awareness is the first step. 2. Plug the leaks. Most energy drains are emotional—worry, frustration, overthinking. Practice heart-focused breathing to reset in the moment. It’s one of the fastest ways to interrupt the stress cycle and bring your nervous system back into balance. 3. Replenish with intention. Don’t wait until vacation. Integrate micro-recoveries into your day: a 3-minute coherence exercise, a walk without your phone, a mindset shift using “I choose” language. These small resets restore your clarity and capacity fast. Managing your time might keep you busy. Managing your energy will make you powerful. Share in the comments below how you manage your energy. #executiveperformance #stressresilience #leadership #neuroscience #energyovertime #biofeedback

Ever have that moment where you look up from your laptop and think, This is not what I signed up for. You’ve had your head down, working hard, just trying to make it through the days and weeks. Then you stop. Blink. And start saying thinking: How did I end up here? This isn’t what I thought it was going to be. Is this as good as it gets? Is this even what I want? I don’t have any other options. I’ve been there for sure. That line of thinking can make you feel powerless and trapped. Which often leads to not making any changes. To burnout, dread, anxiety, and overwhelm. You end up abdicating your autonomy to your job. There are so many ways you can start making small shifts that add up to a completely different day-to-day emotional experience. Change in the right direction. Some ideas: 1️⃣ Reconnect with your values and goals: Take some time to reflect on what's important to you and what you hope to achieve in your career. It may not be the same as it was when you started out. Once you’ve done that, what needs to change to get in alignment with those values and goals? Start making changes one by one. 2️⃣ Focus on what you can control: It's easy to feel overwhelmed or frustrated by the things that are outside of your control, such as organizational policies and politics, supervisors, colleagues, clients, trends in your industry, or the job market. Instead of focusing on these external factors, focus on the things that you can control, such as your own mindset, work habits, and actions. 3️⃣ Identify areas for growth: It’s possible that you aren’t being challenged enough or that your professional growth has stalled or that you are bored with what you are currently doing. Where can you add or take advantage of some opportunities for growth and development? 4️⃣ Build in time for rest: It’s hard to get unstuck when you are going full speed all. the. time. Start building in some intentional slow downs. Create the space you need to assess your life. 5️⃣ Build relationships and community: When we are overworking, we neglect our need for human connection. Where can you build in more meaningful connection? 6️⃣ Ask yourself this → If you could wave a magic wand and change one thing about your current job, what would it be? Then, answer this → How can I make that happen without a magic wand? 7️⃣ Get coached. I know what it is like to look up and feel lost about where you are and how you got there. Getting coached helped me make significant changes to the way my life looked and felt (and those tools are still helping me do that every single day). ❔How are you feeling about your job and your life right now?

Today is my 57th birthday. Here are my top 20 strategies for avoiding burnout while staying engaged in your career: 1. Boundaries aren't selfish, they're survival. I learned to say "no" without guilt and "yes" with intention. 2.  Your energy has seasons. Some periods demand intensity, others require rest. Honor both. 3.  Success isn't linear. My biggest career breakthroughs came after periods of deliberate stepping back. 4.  Find your "third space" - somewhere that's neither work nor home where you can decompress and reset your mind. 5.  The most valuable career skill isn't expertise - it's knowing when to ask for help. 6.  Create a "done list" instead of just a to-do list. Celebrate progress, not just completion. 7.  Mentor someone younger. Teaching what you know reignites your passion and reminds you of your value. 8.  Take all your vacation days. The work will be there when you return, but your mental health needs those breaks. 9.  Renegotiate your role every few years, even if you stay at the same company. Your needs and strengths evolve. 10. Keep a "career wins" folder with positive feedback, accomplishments, and moments you're proud of. Review it when motivation wanes. 11. Don't chase promotions - chase problems that fascinate you. The titles will follow the value you create. 12. Invest in relationships outside your industry. They provide perspective when work drama feels all-consuming. 13. Learn something completely unrelated to your field every year. Cross-pollination creates innovation. 14. Your physical workspace matters more than you think. Make it a place that energizes rather than depletes you. 15. Regular career check-ins with yourself prevent crisis moments. Ask: "Is this still serving me?" every six months. 16. The right amount of stress is different for everyone. I found my sweet spot through careful experimentation, not comparison. 17. Build recovery into your work rhythm. I learned that 52 minutes of focused work followed by 17 minutes of rest works best for me. 18. Cultivate "meaningful inefficiencies" - activities that seem unproductive but replenish your creative reserves. 19. Your definition of success at 30 shouldn't be the same at 40, 50, or beyond. Let it evolve as you do. 20. The most sustainable careers aren't built on passion or purpose alone - they're built on knowing your non-negotiables and honoring them daily. What would you add to this list? What's your best strategy for staying engaged without burning out? I'd love to learn from your experience too! 👇

👇𝗧𝗼 𝗴𝗲𝘁 𝗼𝘂𝘁 𝗼𝗳 𝘁𝗵𝗲 𝗯𝘂𝗿𝗻𝗼𝘂𝘁 𝗰𝘆𝗰𝗹𝗲, 𝗵𝗲𝗿𝗲 𝗶𝘀 𝗵𝗼𝘄.... Are you doing the same amount of work but making double the effort to get things done? You might be dealing with burnout. Sometimes, it feels like you're stuck in a loop. You start to doubt if the exhausted time and energy could lead you anywhere close to your goals and passion. 𝗢𝗻𝗲 𝗲𝗮𝘀𝘆 𝘀𝘁𝗲𝗽 𝘁𝗼 𝗯𝗿𝗲𝗮𝗸 𝘁𝗵𝗲 𝗯𝘂𝗿𝗻𝗼𝘂𝘁 𝗰𝘆𝗰𝗹𝗲 𝗶𝘀 𝘁𝗼 𝗿𝗲𝗰𝗮𝗹𝗶𝗯𝗿𝗮𝘁𝗲. Let me tell you about the 𝗧𝗶𝗺𝗲-𝗘𝗻𝗲𝗿𝗴𝘆 𝗔𝗹𝗶𝗴𝗻𝗺𝗲𝗻𝘁 𝗔𝗻𝗮𝗹𝘆𝘀𝗶𝘀. It is simply taking notes of how your energy fluctuates every hour based on your activity at that time. 𝗜𝗻 𝘁𝗵𝗿𝗲𝗲 𝘄𝗼𝗿𝗱𝘀: 𝗢𝗯𝘀𝗲𝗿𝘃𝗲, 𝗪𝗶𝘁𝗻𝗲𝘀𝘀, 𝗮𝗻𝗱 𝗔𝗻𝗮𝗹𝘆𝘇𝗲. In three steps: 1️⃣ Observe: Take note of what you’re doing hour by hour. Write it down. 2️⃣ Witness: Don't judge. Simply become aware of where you're putting your time and energy. 3️⃣ Analyze: Reflect on whether your time aligns with your goals, aspirations, and what truly matters to you. Your analysis emphasizes the importance of intent in every action. The exercise aims to  bring your values and goals to light. Get yourself out of the dark room full of distractions and leave them behind. Just focus on what enriches your life. Once you start exerting your energy on what truly matters, your body and mind will feel a little bit lighter. That old feeling of burnout? Gone. That new sense of purpose? Found. Recalibrate your mind and body with Time-Energy Alignment Analysis and share your insights. What surprised you the most in your results? Comment '🔥' if you're ready to ignite your resilience and see how far these three simple steps can take you. Listen to the 𝗨𝗻𝘀𝘁𝗼𝗽𝗽𝗮𝗯𝗹𝗲 𝗚𝗿𝗶𝘁 𝗣𝗼𝗱𝗰𝗮𝘀𝘁 𝘄𝗶𝘁𝗵 𝗗𝗮𝗻𝗶𝗲𝗹𝗹𝗲 𝗖𝗼𝗯𝗼 for the full episode on Apple Podcast, Spotify, and Google Podcast. 𝗘𝗽𝗶𝘀𝗼𝗱𝗲 𝟭𝟯𝟯: 𝗖𝗵𝗼𝗶𝗰𝗲𝘀 𝗧𝗵𝗮𝘁 𝗕𝘂𝗶𝗹𝗱 𝗥𝗲𝘀𝗶𝗹𝗶𝗲𝗻𝗰𝗲 𝘄𝗶𝘁𝗵 𝗬𝗮𝘀𝗺𝗲𝗻𝗲 𝗠𝘂𝗺𝗯𝘆 ------------------------------------------------------ Like this post? Want to see more? 🔔 Ring My Profile Bell & Follow 👋🏼 Hi, I’m Danielle. I work with people to develop the grit and resilience to thrive in all areas of their lives. 📍Grit and Resilience Keynote Speaker 📍Medical Sales Career and Sales Consultant 👉 Click on my profile to download FREE workbooks to help you set and achieve your career goals, attract career opportunities, and prevent burnout. 📚 Author of “Unstoppable Grit: Break Through The 7 Roadblocks Standing Between You and Achieving Your Goals.” 🎙 Host of the “Unstoppable Grit Podcast with Danielle Cobo,” rated in the top 5% of global podcasts. #worklifebalance  #worklifeintegration #worklifebalancetips #productivity #timemanagementtips

Do you feel unmotivated to take action of any kind? Do you no longer find joy in hobbies or spending time with loved ones? These could be symptoms of burnout, indicating you may be overworking and feeling mentally and physically drained. According to research by Deloitte: 77% of professionals experience burnout in their current jobs. As alarming as this statistic is, the real issue lies in the fact that many of us don't even recognize the signs until it's far too late. Throughout my career, I can recall several instances where in hindsight I experienced burnout. While from the outside I was succeeding in my career, on the inside I was struggling with my mindset, feelings and relationships. I was fortunate to have a strong support network (both professional and personal) that supported me through these struggles. This personal experience made me realize the importance of normalizing speaking about this topic and educating myself and others on prevention and management strategies. To get some practical insights and tips on this topic, I reached out to my friend Dora Vanourek. Dora is a Burnout Coach for Tech Professionals, a LinkedIn Top Voice on Resiliency, and a Senior Consulting Services leader at IBM. Here are 5 invaluable tips she shared on preventing and managing burnout: 1. Recognize Early Signs of Burnout: Burnout does not happen overnight - instead, it slowly creeps in. Watch out for early signs such as exhaustion, emotional overwhelm, disrupted sleep, changes in eating habits, disconnect from social life, reduced motivation and self-care, physical ailments, and reduced performance. 2. Understand and Address Root Causes: Long hours might seem to cause burnout, but they're often just a symptom of deeper issues. Common root causes include feeling undervalued, working in a toxic team environment, lack of autonomy in how you work, perceived unfairness, and a mismatch between job requirements and your values. Addressing these core issues is essential. 3. Engage in Activities: Find an activity that energizes you and helps you disconnect from your work. Aim for at least 15 minutes on most days. Anything you enjoy will be beneficial: walk, exercise, creative hobbies, dancing to favorite songs, gardening, meditation, etc. 4. Incorporate Meaningful Tasks in Your Work: All jobs have less enjoyable tasks. Research shows that you are less likely to burn out if at least 20% of your work is meaningful. An example is mentoring or coaching someone, developing new ideas or developing a training course for others. Everyone finds meaning in different tasks - reflect and find yours. 5. Ask for help: You are never alone. Reach out to a friend or professional. Your company might have employee assistance programs, or point you to available help in your country. Looking for additional insights on the topic? Follow Dora here on LinkedIn. She posts daily on the topics of  burnout, careers, mindset, coaching, and leadership.

Want to know why you're feeling constantly drained despite your best efforts? I've found that burnout doesn't necessarily come from working too much. It comes from a fundamental mismatch between what's expected of you and your ability to control how those expectations get met. If you’re feeling burnt out, don’t rush to quit your job or cut back at work. You can regain control without doing anything drastic. Start by timeboxing. By allocating fixed time periods for specific tasks in your calendar, you establish clear boundaries that protect your energy. For the best results, don’t limit your timeboxing to your workday. Instead, you can identify your core values across three domains: yourself, your relationships, and your work. Then, build these values into your calendar so you spend time on exactly what matters to you. When you clarify how you want to spend your time and establish clear boundaries, you can prevent burnout before it takes hold.

Last week, while speaking to a leadership team about reducing burnout and embracing joy at work despite increasing instability, someone asked: “How do you handle the stress of a never-ending workload without, as you say, burning crispy?” Oh, I felt that. Sometimes it doesn’t matter what level or job you’re in or what crisis you’re facing, the to-do list just keeps growing. When your workload feels like an endless winter storm, here’s what helps: ✔️ Start with three. Each morning, lock in three things that matter—things you can move forward. Not everything is urgent. Ask yourself: “What moves the needle today?” ✔️ Clarify the chaos. Before you start sprinting, check in with your boss or team: “What’s the real priority here?” If someone dumps a last-minute task on you, say: “Happy to help—let me check in to see what I could, if possible, move around to make it happen?” Reduce the guessing and stressing. ✔️ Work smarter, not solo. Don’t suffer in silence—ask teammates for their best hacks, share the load, or find ways to streamline. You don’t get bonus points for doing it the hard way. ✔️ Give yourself a breather. Overwhelm creeping in? Take 10 minutes to reset—walk, stretch, breathe. Sometimes a little fresh air is exactly what you need. You’ll get more done without running yourself into the ground. How do you keep your workload from taking over your life while managing your stress? #burnouttolitup #leadership #work #daisyaugerdominguez

I’ve learned that setting boundaries at work, while hard, is a form of self-protection – and key to optimizing performance. I have worked at places where the idea of self-protection often elicited an eye-roll; hard-charging, demanding of always more, driving places. If you feel as though you’re constantly drinking from a firehose, then it is up to you to communicate to whomever you need to -  (the Founder, the CEO, your boss, your colleagues, etc.), that you are turning off the spigot. Setting boundaries is a way of taking a beat to assess how you feel, so you can then communicate from a place of emotional distance. Without emotional distance, you will experience burnout, which will spread into every facet of your life. And if you burn out, the hose won’t help you, because you are the one on fire. Find the liminal space between what you feel and what is happening. Take a beat. Set up a conversation with people who need to know what is and what is not possible for you - right now in your work life. From there, you can make a plan to move forward, and if that means somewhere else, so be it. If you don’t know which direction to go, begin with a list of resources – therapists, trusted friends, or colleagues. Seek out a mentor or if possible - hire a coach. But know that without emotional distance, you will feed the fire because what you focus on, is what you give power to, and if that is overwhelming, then burnout is around the corner. Protect yourself. Set boundaries. Take a beat. Don’t fuel the fire. Then you can optimize performance. #mindsetcoaching, #performance #emotionalwellness