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Burnout is sneaky. One day you’re just “a bit tired,” and the next you’re running on fumes, hating your calendar, and wondering why Slack notifications feel like personal attacks.

When things get crazy, our instinct is often to work more to deliver. But here’s the truth: achieving optimal performance isn’t about constantly pushing harder. It’s also about knowing when to pause, step back, and rest.

We don’t want you to hit the wall — this guide is here to help you spot burnout early, prevent it, and know what to do if it hits.

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⚠️ Signs You Might Be Burning Out

• You’re always exhausted, even after a weekend off
• Motivation is gone → everything feels heavy or pointless
• You’re doing the work, but on autopilot
• Focus is a struggle; decisions feel harder than they should
• You’re frustrated or cynical most of the time
• Work feels thankless, or you can’t remember why it matters

🔍 Quick Self-Checks

Curious where you stand? Try one of these quick (and free) burnout tests:

• Burnout at Work Test – Psychology Today
• Burnout Self-Test – MindTools
• Burnout Check-in – Beyond Blue
• Burnout Quiz – Calmerry

🔧 Things That Actually Help

• Take real breaks → Step away from your desk, walk, stretch, pet your dog, water your plants. Micro-pauses = macro-benefits.
• Make your schedule humane → No one thrives on back-to-back Zooms. Block deep work time, stop working late as the default.
• Use your vacation days → Long breaks are not optional luxuries. They reset your brain, your body, and your creativity.
• Protect your boundaries → Slack will survive if you turn it off at night.
• Don’t carry everything → Delegate, reprioritize, or raise a flag if it’s too much. You’re not a one-person army.