Ever felt the weight of the world on your shoulders, pushing you to the brink of burnout? In this episode of Productivity Hacks, we’re exploring one of the most pressing challenges for business owners and busy professionals alike, burnout. If you’re feeling exhausted, overwhelmed, or like you’re constantly running on empty, this episode is for you.
Burnout isn’t something that happens overnight, but its effects can be devastating if we don’t address it in time. I’ll guide you through the warning signs, the psychological impact, and most importantly, the practical steps you can take to put out the fire before it stops you in your tracks.
Learn how to recognise the early signs of burnout, manage your workload more effectively, and create sustainable productivity habits that allow you to work smarter, not harder. It’s time to protect your energy, your business, and your well-being.
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Burnout. We’ve all heard of it, and chances are, you’ve felt it creeping in at some point. It’s that overwhelming exhaustion, the dread of facing another day of work, and the feeling that no matter how much you do, it’s never enough. But here’s the thing – burnout doesn’t just happen overnight. It sneaks up on you, slowly wearing you down. The good news? You can stop it before it takes over.
Burnout isn’t just feeling a bit tired after a busy week. It’s full-on, deep exhaustion that affects your body, mind, and emotions. It happens when stress builds up without enough downtime to balance it out. If you’re constantly on the go, juggling work, life, and everything in between, your body eventually says, “Enough!”
Burnout doesn’t always look the same for everyone, but here are some red flags to watch for:
You’re always tired – No amount of sleep makes you feel properly rested.
You’ve lost your spark – The things you used to enjoy feel like a chore.
You’re irritable and short-tempered – Even small things start to wind you up.
Your body is complaining – Headaches, tension, and trouble sleeping are common burnout signals.
You’re struggling to concentrate – Your brain feels foggy, and even simple tasks feel overwhelming.
Sound familiar? Don’t worry, you’re not alone – and there’s plenty you can do to turn things around.
This one’s a game-changer. Rest isn’t a reward, it’s a necessity. You wouldn’t expect your phone to run on 1% battery, so why expect it of yourself? Make rest a non-negotiable part of your routine.
If work is seeping into your evenings and weekends, it’s time to put up some boundaries. Switch off notifications, set clear working hours, and resist the urge to “just check one more email.” Your time off is just as important as your time on.
Exercise isn’t just about fitness – it’s a powerful stress-buster. A walk, a dance around the kitchen, or some gentle yoga can work wonders for resetting your mind and body.
Take a moment to ask yourself how you’re really feeling. Are you constantly stressed? Snapping at people? Dreading your to-do list? Self-awareness is the first step to making positive changes.
You don’t have to do it all. If you’re taking on too much, give yourself permission to say no. Protecting your energy is more important than pleasing everyone.
Life isn’t just about work and responsibilities. Make time for things that make you happy, whether that’s reading a book, catching up with friends, or binge-watching your favourite series.
Take a moment right now – on a scale of 1 to 10, how close are you to burnout? If you’re edging past a 5, it’s time to make some changes. Start small – maybe take a proper lunch break today or go to bed an hour earlier. Every little step helps.
And remember, you’re not in this alone. If you’re feeling completely burnt out, talk to someone – a friend, a coach, or even a professional counsellor. You don’t have to power through it on your own.
Who do you know that needs to hear this? Pass it on to a friend who’s running on empty – it might just be the nudge they need.
Speaker 1: 0:01
Hey there and welcome to Productivity Hacks, your go-to podcast for quick hacks to help you to get things done and to do them well. I’m Jasmine, your host, productivity coach and consultant, and my mission is to help people increase their productivity so that they have time for what really matters. Each week, I’ll bring you a short episode packed with tips that you can implement right away to boost your output. So let’s dive in. Hey everyone, I am so glad to have you with me for this week’s episode. I haven’t actually been feeling well this week and I’ve been struggling with a really sore throat and I almost lost my voice, which isn’t great for podcasting. But I am feeling on the mend today and hopefully I’m not too raspy. If I’d have recorded this a few days ago, you would have barely been able to hear it. However, I did learn a really important lesson this week.
Speaker 1: 0:55
As you know, I run my own business, as do many of you, my lovely listeners. When you run a business and you’re self-employed, you don’t get sick days. If you don’t do the work, you won’t get paid, and there’s always that temptation to push through, keep working and kind of just get better on the job. However, this doesn’t always work. Sometimes for me, if symptoms are mild, I can reduce the strain, do those less mentally intensive tasks and still be really productive in terms of my workload. I stay away from that deeper thinking work like writing these podcasts, but the general admin, social media, other tasks I can keep going. So I tried that this week.
Speaker 1: 1:39
I didn’t feel great on Sunday and I spent a lot of time resting, but then I got up and went for it Monday and Tuesday. I kept going. On Tuesday I knew I was starting to feel even worse and I took the decision to have some time off in the afternoon. But by Wednesday I felt terrible. I wasn’t sleeping well at all. I was coughing all night, my throat was sore. My poor husband has been working really early as he’s a train driver and he’s been getting up at like four in the morning and I’ve been coughing and spluttering all night. But by Wednesday I felt really bad. I spent the whole day on the couch binge watching Emily in Paris. And by Wednesday night I knew that I was going to have to cancel my work on the Thursday, which I was really reluctant to do.
Speaker 1: 2:26
I’m currently working with an amazing charity and on Thursday I was due to lead some key decision-making meetings on the projects that I’m doing for them. Key people had cancelled other things to be there and I knew in my heart of hearts in my current state I was not able to provide them with that excellent work that I always strive to give. Remember last week when I was talking about good enough and excellence and perfectionism, we wouldn’t have had the most productive time. And I also know that if I push myself to be at those meetings and be as present as I normally am, as animated and focused and at my usual best, then I would suffer the consequences and potentially be ill for longer. So they wouldn’t get my best and I would stay iller for longer. That’s why I cancelled it. This charity completely understood my reasons for postponing the meeting. They believe in self-care, they trust me and they know it’s important to know when to stop. So they were fine that I cancelled the meeting.
Speaker 1: 3:31
There are consequences. I’ve got more work to do in the next few weeks. We might be a bit delayed in the project, but I’m going to try my best not to. I’ll need to re-dig some things in my diary to give it more focus time. However, this charity will continue to get my very best work, which they deserve, and also, I feel so much better today.
Speaker 1: 3:53
I took time off yesterday as well, which was Friday, and I’m now writing, recording and uploading this podcast on Saturday in time for you all, on Monday morning Now. Would I normally work on a Saturday? Absolutely not. I actually really love working, and doing this podcast is probably my favourite thing to do at the moment, and, left to my own devices, I would definitely work at weekends, but it is a strong boundary I have that weekends are for family, fun and rest. However, one of the consequences of being ill last week has meant that, to keep up with my commitment of releasing an episode of Productivity Hacks every week, I need to work today. If I was still feeling as ill as I did midweek, I would have absolutely no qualms in missing a week, though, because some things are more important.
Speaker 1: 4:40
I understand the importance of making these tough decisions as a business owner, knowing when I’m reaching my limit, knowing when I’m risking my own burnout threshold. I’ve been there and I don’t want to be there again. I know myself incredibly well and I know that I work in sprints. Sometimes I can keep going, and it is really difficult for me to stop just ask my husband, but I know that if I keep going, keep working at this relentless pace, it turns quickly from being incredibly energising to a complete crash, and then I’m no good to anyone. For me, this crash can turn up in the form of depression, feelings of hopelessness that the future is hopeless and that life is just too hard. That is why today’s topic is all about burnout how to recognise the signs that you can’t continue on at the pace that you are, and tips to help yourself bring yourself back from being on that brink. Sometimes tips aren’t enough, though, and if you are already at that brink you’re at burnout you may need to seek some help to help you step away from that edge.
Speaker 1: 5:45
Burnout is one of the least productive things we can go through, and rest, self-care and pacing yourself properly can be the most productive. This isn’t about productivity at all costs, and I hope that you’ve picked that up from my podcast so far. Next week, I’m going to be exploring what I believe productivity is and what it isn’t, and you may be surprised. But back to today. Burnout is rife, especially amongst busy individuals like entrepreneurs, parents, professionals. A 2021 Gallup study found that 76% of employees experience burnout at least sometimes with 28% reporting feeling burned out very often or always. The switch to remote work has increased burnout levels, with a report by Monster finding that 69% of employees are experiencing burnout symptoms while working remotely, and millennials like myself are one of the most affected groups, with a study by Deloitte.
Speaker 1: 6:50
So what is burnout? Burnout is a state of emotional, physical and mental exhaustion caused by prolonged and excessive stress. It differs from general tiredness and low motivation. It’s much more prolonged and it affects all aspects of your life. It is your body’s way of saying enough, stop, no more. You’ll have been getting signs for a long time that you’re getting to the brink of burnout. Your body will have been desperately trying to get you to slow down, but we ignore those warning signs and we keep going because it’s more important to us to get all the stuff done. After we ignore the warning signs, our body just says enough. We then are in such a state of emotional, physical and mental exhaustion that we can’t do anything. So what is the psychology of burnout and where does it come from?
Speaker 1: 7:41
Burnout is deeply rooted in our brain’s stress response, which has evolved to help us survive immediate dangers, but becomes harmful when activated long term by chronic stress. When we experience ongoing high demands without enough recovery, our brain and body stay in a state of heightened arousal, driven by stress hormones like cortisol and adrenaline. This persistent activation disrupts the body’s balance and can result in mental, emotional and physical exhaustion. The onset of burnout often involves a mix of external pressures like heavy workloads, long work hours and lack of control over one’s environment, and also internal factors like perfectionism. High self-expectations or the need to prove ourselves. As part of their identity are especially vulnerable, for example, those who identify strongly with their job or career. They’re more likely to experience burnout when they feel their work is unmanageable or unfulfilling.
Speaker 1: 8:41
The body’s fight or flight system, designed to help us escape threats, releases cortisol, which increases energy and alertness. However, during prolonged stress, elevated cortisol levels can damage areas of the brain like the hippocampus, which is involved in memory, and the prefrontal cortex, which manages decision-making and self-control. Over time, this neurological strain leads to difficulty concentrating, memory lapses and emotional dysregulation, all of which are common symptoms of burnout. Burnout also results in a state of emotional blunting, where individuals feel disconnected from their emotions, leading to cynicism and detachment. This often goes hand in hand with cognitive depletion, where burned out individuals struggle with decision making, or you feel trapped in negative thoughts and may see everything through a pessimistic lens the glass half empty way of thinking. This emotional exhaustion can lead to feelings of inadequacy and a sense of being overwhelmed.
Speaker 1: 9:42
There are several signs of burnout and they may show up in different ways for different people. There are emotional signs like irritability, a sense of dread, cynicism or that feeling of being emotionally detached. There may be physical signs like constant fatigue, headaches, muscle pain, trouble sleeping, and behavioural signs like reduced performance, lack of creativity, procrastination and feeling numb towards personal and professional goals. I said at the start of this that I know when I’ve gone too fast for too long, when I feel low, when I feel hopeless about the future. Something else is, I get really bad headaches. These started back in 2008. I feel completely wiped out and I need lots of sleep and I’m already someone who needs a lot of sleep and another one of my main signs is that goals I have for my business no longer motivate me. I lose my zest for life, my joy. I remember at one time in the last six months when I was emerging from a period when I’d been struggling, my husband commented on how great it was to have my spark back. I can feel it when that spark is not present and I can feel it when the spark is ignited. This is one of the reasons that I called my business Zest, because having that spark and that feeling of positivity and action when faced with challenges is a real life giver and is my sign that I’m far from burnout, which is where I really want to be. Okay, so you can maybe feel some of those symptoms are lingering under the surface. Maybe you feel you’re approaching burnout.
Speaker 1: 11:16
What can you do? Number one reframe your mindset. Burnout is not a personal failing, but it’s a sign of chronic stress. Self-compassion, self-care is really important, and I’m not just talking about going to a spa, putting on a face mask and having a bubble bath. You must lean into what your body needs. You need rest, you need to reduce workload, you need to sleep more, eat good food, laugh with your friends, cuddle your dog. Resting is the most productive thing that you can do.
Speaker 1: 11:47
Number two is evaluate your priorities. Are you investing your precious energy into areas that align with your core values and your long-term goals? You only have a limited amount of energy and focus and each of us has different amounts. This is another reminder to not have FOMO but focus on your own path. If you see someone else who has a different amount of energy and focus than you see my episode a few weeks ago about FOMO but if you’re putting your time and energy into things that aren’t aligned to your values and goals, then this will really take its toll. So what can you stop? What change can you make? If I’m being really honest, for me one area is social media. I just don’t love it. I actually believe it can be a really damaging place for people. I’m on it for my business, but if I were to properly evaluate my values, would I be on it? That’s maybe a question that I’ll feel up to answering in the future, but I can tell you that if I feel close to burnout and identify that the pressure of social media is pushing me further towards it, I can guarantee it would be goodbye and good riddance.
Speaker 1: 12:52
Number three is to set boundaries. Boundaries are incredibly important, like my usual one of not working on a weekend. They allow you to rest, have space mentally, emotionally and physically from work pressures. So set specific working hours if you can stick to the working hours that you have, disconnect from your devices more, turn off work, emails and notifications at the weekend, turn your phone off at night or at least charge it in a different room. What are your boundaries? How are you sticking to them? Be honest, I’ve just imposed a few more boundaries for myself with my business.
Speaker 1: 13:31
So to try and keep me from crashing, I’ve made the decision that I won’t have any set work on a Friday. I may still do a few bits, but I will not schedule any meetings. I won’t do any coaching. I will use the day for whatever I need. I know that I have a tendency to work a lot in the first few days of the week. Monday is my favorite day. Sorry, I know that sounds very lame. So I am likely to have made great productive progress in my priorities by Friday. That was a lot of Ps. So if I need to have a walk, watch some TV, read a book or see friends on a Friday, I’m going to do it.
Speaker 1: 14:05
Number four is practice self-care routines. Regular exercise, healthy eating and quality sleep replenish your energy levels. Exercise and good food are the first things to go for me. When I’m in a sprint work-wise and this contributes to the burnout, this is a lesson I really need to take myself and see these as non-negotiables. I’m in a phase where I haven’t done much exercise for the last six weeks and I look back to last May and June when I made it my priority and I felt amazing. So here is my action point from this session, from next week go back to the gym, make it a priority. Please keep me accountable, thank you.
Speaker 1: 14:45
Number five is incorporate breaks. Take breaks during the day, many of them of different sizes. Work using the Pomodoro technique, where you work for 25 minutes and then rest for five. You will increase your productivity and feel so much better. Go put the kettle on. Drink a cup of tea before it goes cold. Give your cat a cuddle. I’ve got a little black and white cat called Molly and she seems to know when I need to take a break. She climbs onto my lap for a cuddle, and this is not a lie. As I was writing this at this exact point she jumped onto my desk, literally jumped up onto my desk, purring, meowing for a cuddle. So I took a five minute break from writing. Another thing you can do is take some time during your lunch break to have a walk, whether it’s 10 minutes, 30 minutes, just get some fresh air, get your body moving, no matter what the weather. You won’t regret it. Just wear a nice coat, take a lunch break, full stop. These multiple mini breaks not only increase your productivity, but they help you prevent that burnout.
Speaker 1: 15:56
And number six is adopt regular check-ins. Check in with yourself regularly to gauge stress levels and adjust before it’s too late. Journaling is a great way to check in with yourself. Also, checking in with a trusted friend who will tell you the truth and encourage you to adjust can be really beneficial. If you are in the midst of burnout right now and everything feels overwhelming, seek professional support to hold you and help bring you back, whether this is through coaching, therapy or just talking with a supportive friend or family member. Tell someone.
Speaker 1: 16:34
I was coaching someone earlier in the year and he came to one session and shared that he felt close to burnout. We were able to explore his specific feelings and thoughts and help him figure out what he could do to prevent himself from going any further. It was such a privilege to be there for him and help him come back from that brink. So I hope through this episode, you’ve realised that burnout is a real issue and pretending that it won’t affect you or that it will go away all on its own will not. Do you any favours? Think back to those warning signs I shared. Do you recognise any of them in yourself today? Have you been there before?
Speaker 1: 17:12
Reflect on your own stress level at the moment and how close you feel to burnout. If you were to give it a mark out of 10, what would it be? If it’s anything over a 5, then I strongly suggest you take steps, even if it’s just a baby step, to prevent moving further to burnout. And and if it’s higher up that, if you are scoring yourself an eight, a nine or a ten, you need to take action now. I would personally say my stress levels are about a four at the moment, so I’m really pleased with that.
Speaker 1: 17:44
Resting this week has really helped and if I hadn’t, I would be on at least an eight today. But I want to be a three or a two or a one, and my action point is going back to the gym next week. I’m going to tell my sister to make me accountable. So, jess, if you’re listening, hold me to it. I would say my husband’s side, but he’s too nice to me and he’d let me get away with it. Jess will not.
Speaker 1: 18:06
So what is your action point and who are you going to tell and be accountable to? Of all my episodes so far, this is the one that I feel the most passionate about encouraging you to do something from it. Take care of yourself. You are too important not to who needs to hear this episode today, whose name just dropped into your head. You know, the one who works herself into the ground, the one who puts everyone else before himself, the one who works all hours and you worry about them. Forward this episode to them and take a moment to check in with them. It could help them more than you’ll ever know.
Speaker 1: 18:48
So that’s all for today, and next I’ll be exploring my definition of productivity, and you may be surprised, but hopefully not, if you’ve been a regular listener to this podcast. That’s it for today. Thank you for tuning into the Productivity Hacks podcast with me, jasmine. What is your action point today? Write it down and make time to do it. If you like what you’ve heard, follow this podcast to get notifications of the weekly episodes and please, please, share it with your friends.
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