7 strategies to avoid burnout.

“Burnout feels like moving on autopilot. False optimism only keeps us going for a short while.” – Inspired by Sam Keen, Fire in the Belly

Let’s start with three important questions:

- What does burnout look like when it happens?

- What are the indicators that burnout is nearby?

- What are you doing about these indicators now?

In a 2023 survey by Forbes, 65% of business owners reported burnout. With 30% working over 50 hours and 19% over 60 hours a week, this isn’t surprising. If you don’t want to become another statistic, it’s time to look at ways to prevent burnout, for both you and your team.

Is it just me or has 2024 been a tough year? Who else is running on empty? Burnout creeps up on you gradually – you don’t notice until it’s too late. In this conversation, we’ll cover burnout, and the Mindset, Skill Set, and Activities that help prevent it. I’ll share seven practical, science-backed activities to help build resilience.

What Does Burnout Look Like?

Burnout can show up as:

- Physical and mental fatigue

- Feeling helpless, like a failure, or cynical

- Insomnia, frequent headaches, and irritability

Sound familiar?

Recognizing the Warning Signs

Burnout indicators can be subtle at first. For me, when I was heading toward burnout, I noticed my motivation slipping, routines getting harder, and my temper shortening. 

Many of us have certain behaviours that emerge under stress. Recognizing these warning signs early can help prevent further decline.

Causes

Generally, burnout results from:

- Work overload and high-pressure deadlines

- Ongoing conflict and lack of support

- A mismatch between work tasks and personal strengths

- Imbalance in work-life boundaries

Mindset: The Power of Stepping Back

Many business owners think they’re “immune” to burnout, immersing themselves in the operational side of the business. Working IN the business can feel rewarding and urgent, but this sustained activity can drain mental energy.

Taking time to plan and strategize is critical. This allows you to look ahead rather than just focusing on immediate needs. When you’re not focused on your business’s 3-5 critical success factors, it’s easy to lose direction and feel burnt out. 

Keeping the main thing the main thing helps you focus energy on what truly matters. Accepting that you are vulnerable to burnout – and that your team might be too – is crucial. Sometimes, stepping back can give you the clarity to see where help or added support is needed.

A client once told me that he doesn’t wait until he’s run down to take a break. He takes short, regular breaks help him keep momentum without draining himself completely.

Skill Set Needed:

One word: 

“Boundaries”

Set them, protect them, and make them non-negotiable. Without boundaries, no strategy will work.

7 Activities to Prevent Burnout

The following activities can help restore balance and recharge your energy. Select the ones that resonate most with you.

1. Physical Rest  - Give your body the rest it needs. Aim for 7+ hours of good sleep, try NSDR (Non-Sleep Deep Rest), and unwind with a massage or nature walk. Taking off your shoes and grounding in the grass for a few minutes works wonders.

2. Mental Rest - Clear mental clutter by journaling for 5–10 minutes or practicing mindfulness. Focus on grounding habits that bring you back to the present and help you cope with daily demands.

3. Sensory Rest - Step back from tech with the “3-2-1” approach: 3 hours before bed, no food or alcohol; 2 hours before bed, no work; and 1 hour before bed, no screens. Turn off notifications and consider greyscale mode on your phone after 8 p.m. to reduce distractions.

4. Social Rest - Recharge your social battery by prioritizing meaningful connections. Say no to draining invitations and reach out to friends who lift you up. It’s perfectly okay to protect your energy by setting limits.

5. Spiritual Rest - Contributing to something larger than yourself can re-energize your spirit. Whether it’s volunteering, reflecting on your purpose, or engaging in spiritual practices, these actions help you reconnect with what truly matters.

6. Emotional Rest - Allow yourself to process and express emotions in a healthy way. Recognizing and acknowledging your feelings or speaking to a therapist can make a world of difference in building emotional resilience.

7. Creative Rest - Stimulate your creativity by visiting museums, painting, dancing, or writing. Dive into hobbies that let your mind wander and allow you to reconnect with your creative side.

Integrating These Strategies

Imagine how impactful it would be if you integrated some of these strategies into your daily and weekly routines. Don’t wait for burnout to shadow your joy – take control of your energy, business, and well-being.

“Relaxing brings weakness when done by a muscle; but brings strength when done by a person.” – Mokokoma Mokhonoana

Coach Colin at The Alternative Board  

Coach | Facilitator | Change Agent