4 Things You’re Doing That Will Burn You Out (and What to Do Instead in 10 Minutes or Less)

Burnout: You feel it in your shoulders, your sighs, and the way your to-do list stares back at you. And, the tricky part is, sometimes the things we think are helping us actually speed up the spiral.

Let’s name a few of the big culprits—and what to do instead.

1. You power through everything

You skip breaks, eat lunch standing up, and ignore the fatigue because “you just need to get through this one thing.”
Instead: Try the 10-3-30 Rule: 10 deep breaths, 3 minutes of stretching, and 30 seconds to drink water. Set a timer. You’ll be amazed at how it resets your nervous system and sharpens focus.

2. You say yes out of guilt

Whether it’s work, family, or volunteering, you agree to things because “they need me” or “no one else will.”
Instead: Practice "the 24-Hour Yes". Tell people you’ll get back to them tomorrow. This gives you space to discern whether it’s aligned—or just draining.

3. You fill every gap With screens

We scroll to “relax,” but our brains never fully shut off. Digital fatigue is real, and it mimics burnout symptoms.
Instead: Replace one scrolling session a day with a real-world reset: sit outside, read a page of a book, do a puzzle, or tidy one drawer.

4. You don’t name what you need

Burnout thrives in vagueness. If you just feel “blah,” it’s hard to fix.
Instead: Ask yourself, “What do I need right now—physically, mentally, emotionally, spiritually?” This simple act of naming creates clarity and puts you back in the driver’s seat.

🕒 Take Care Tip: Burnout is a warning sign from your body and soul. Pay attention to what you're feeling, and respect those signs. Small shifts, done consistently, can change your life.