Burnout at work: Spot it, stop it, and get back to thriving

First run in Fairfax County Times.

You know you’re burned out when you start fantasizing about a career as a professional naptaker. Sound familiar? If so, you’re not alone. Workplace burnout is sneaky—it creeps up on you until suddenly, even the smallest tasks feel overwhelming. But here’s the good news: Burnout doesn’t have to be your new normal. Let’s break it down so you can spot the signs of burnout, take action, and return to thriving.

What is Burnout, Anyway?

Burnout isn’t just being tired—it’s like your brain tapping out while your body’s still trying to keep up. It’s that feeling of constant fatigue, frustration, or detachment, even when you’ve had a full night’s sleep. And it’s not just you: nearly 50% of workers report feeling burned out.

What causes it? Often, it’s a perfect storm of too much on your plate, unclear expectations, and that pesky perfectionism we all carry around like a badge of honor. It’s like trying to sprint a marathon—you’re bound to hit a wall sooner or later. And let’s not forget the modern work environment: endless Zoom calls, overflowing inboxes, and the expectation to be “always on.” No wonder so many of us feel like we’re running on fumes.

How to Spot the Warning Signs

The first step to tackling burnout is recognizing it. Here are a few clues that workplace burnout might be creeping in:

Constant exhaustion: No amount of coffee seems to help, and you’re always fantasizing about naps.

Feeling detached: You’re going through the motions at work, but your heart’s not in it anymore.

Struggling to focus: Tasks that used to be easy now feel like climbing a mountain.

Physical toll: Maybe you’re feeling more aches and pains or not sleeping as well as you used to.

If any of this sounds familiar, it’s time to take a step back and check in with yourself. Burnout is your body and mind saying, “Hey, we need some TLC.”

Your 24-Hour Burnout Reset

A simple exercise you can do today is a “burnout audit.”

Grab a pen and paper: Write down everything on your plate—work tasks, personal commitments, even that thing you’ve been procrastinating for weeks.

Prioritize: Circle your top three priorities. These are the things that genuinely matter right now.

Pause or delegate the rest: That includes ignoring emails that don’t need an immediate reply. Permit yourself to let go of the non-essentials.

Think of this as Marie Kondo-ing your commitments. They can wait if they don’t spark joy (or immediate necessity). And here’s a pro tip: set a timer for 10 minutes when you do this. Keeping it short prevents being overwhelmed and makes it easier to take action.

Small Changes, Big Results

Once you’ve done your burnout audit, it’s time to make some small but powerful changes. Start with setting boundaries: establish clear work hours and stick to them. Schedule regular breaks, even if it’s just five minutes to stretch or grab a glass of water. Don’t underestimate the power of saying “no” to things that drain your energy.

Another game-changer? Build moments of joy into your day. Whether it's a quick walk outside, listening to your favorite song, or even a midday dance break, these little bursts of happiness can do wonders for your mental health.

And remember, you don’t have to do it alone. Talk to a friend, a manager, or even a coach. Sometimes, just having someone to listen can make all the difference.

What’s Next?

Workplace burnout doesn’t have to define your work life. Small changes—like setting boundaries, prioritizing self-care, and asking for help—can lead to significant improvements. Remember, you’re not a machine. You’re a human, and humans need rest.

Want more burnout recovery tips? Get your free burnout recovery checklist and follow me on Instagram @betterhabits_danielle.