Unlock the secrets to combating workplace burnout with practical strategies championed by industry experts. This article sheds light on the transformative power of intentional work habits without wading through unnecessary jargon. Learn how to sustain productivity while prioritizing well-being through expert-backed approaches.
- Build in Five-Minute Pauses
- Prioritize Tasks Based on Strategic Impact
- Take Non-Negotiable Breaks
- Dedicate Time to Meditation
- Delegate More and Set Clear Boundaries
- Set Clear Boundaries Between Work and Personal Life
- Build the Right Support System
- Implement No Consuming Input After 7 PM
- No Urgent Requests After 4:30 PM
Build in Five-Minute Pauses
As a therapist and educator working in the field of trauma, I’ve learned firsthand that self-care isn’t just something I teach—it’s a professional necessity. Early in my career, I went through a period of significant burnout. Like many in helping professions, I was so focused on supporting others that I neglected my own needs, believing I could simply “push through.”
To overcome this, I had to make intentional changes to my daily work habits. One of the most impactful adjustments was building in five-minute pauses between client sessions to step outside, stretch, or take a few deep breaths. Though it seemed like a small shift, it dramatically improved my ability to stay present, grounded, and emotionally regulated throughout the day.
I also established clearer boundaries by disconnecting from work emails and phone calls after a set time in the evening. Giving myself permission to fully rest allowed my nervous system to recover and made a noticeable difference in my energy, focus, and resilience.
The outcome was transformative: I became more effective with clients and far less susceptible to compassion fatigue. This experience taught me that sustainable, ethical practice depends on honoring our own needs. Now, I actively share these strategies with clients and colleagues, reframing self-care as a core professional skill—not a luxury.
Erena DiGonis
Psychotherapist and Continuing Education Provider, EngagedMinds Continuing Education
Prioritize Tasks Based on Strategic Impact
The pressure to constantly innovate, manage complex challenges, and deliver results in today’s fast-paced professional world is immense. Several years ago, I found myself confronting a significant barrier. The relentless demands of juggling strategic initiatives, supporting teams, and navigating intricate operational hurdles left me feeling utterly depleted. The passion that usually fueled my drive felt extinguished, replaced by persistent exhaustion and a creeping sense of being overwhelmed by endless tasks. Simple responsibilities felt monumental, decision-making became clouded with fatigue, and the sheer volume of demand felt unsustainable. It wasn’t simply being tired; it was profound burnout, actively hindering my ability to function effectively, let alone think strategically or creatively about the path forward.
The crucial first step was recognizing that this state wasn’t sustainable for myself or those relying on my leadership. Pushing through wasn’t an option; it was clear that continuing down that path would only lead to diminished returns and potential mistakes. I realized I needed to fundamentally adjust my work habits, much like re-architecting a complex system to ensure better performance, resilience, and long-term stability. This realization required a conscious, deliberate shift from the brute-force approach of working harder towards a methodology centered on working smarter and more sustainably for the long haul.
One vital change involved becoming ruthlessly disciplined about prioritizing tasks based on genuine strategic impact, not just perceived urgency or whoever shouted loudest. I developed a more precise personal roadmap for my responsibilities, identifying core objectives and actively decluttering my schedule from activities that offered minimal value. This maturation necessitated learning to delegate more effectively and gaining the confidence to say no to commitments that didn’t align with these key goals.
Secondly, I focused on establishing and enforcing stricter boundaries around my workday and personal time. This principle meant scheduling non-negotiable breaks away from screens and work discussions, defining clearer start and end times whenever possible, and making a conscious effort to fully disconnect during non-work hours to allow for genuine mental recovery and recharging. Lastly, I incorporated short, regular mindfulness practices to help regain focus during particularly demanding periods, clearing the mental clutter.
Steve Fleurant
CEO, Clair Services
Take Non-Negotiable Breaks
About a year ago, I hit a serious wall during a high-pressure sprint on multiple projects. I was juggling deadlines, responding to messages at all hours, and convincing myself that pushing through was just part of the process. But one morning, I found myself staring at my screen for 20 minutes—completely blank. That’s when I knew I was burned out.
The first change I made was carving out two short, non-negotiable breaks each day. I started stepping away from my desk for 30 minutes mid-morning and mid-afternoon—no screens, no tasks, just a walk around the block or a quiet reset. At first, it felt like I was slacking off. But very quickly, those moments became critical “recharge points” that kept my focus from flatlining by 2 p.m.
The second shift was learning to stop hoarding work. I was used to being the go-to person for quick fixes, but that meant I was constantly context-switching and never really finishing anything. I started looping in collaborators earlier and trusting others to handle parts of the workload. It wasn’t easy, but it instantly reduced the feeling of being “on” 24/7.
Lastly, I set a hard stop to my workday—phone on Do Not Disturb, laptop closed, no checking messages after a set time. That one change alone gave me better sleep and a clear boundary between work and recovery.
Within a couple of weeks, I was showing up more energized, thinking more clearly, and getting better results with less effort. The biggest lesson? Burnout isn’t about weakness—it’s what happens when you ignore the signals. Reworking my habits didn’t just help me recover—it made me more sustainable, long-term.
Murray Seaton
Founder and CEO of Hypervibe / Health & Fitness Entrepreneur, Hypervibe (Vibration Plates)
Dedicate Time to Meditation
There was a pivotal moment in my career when burnout from a high-stress litigation schedule forced me to reassess my work habits and make a fundamental shift in my professional life. For over 20 years, I was deeply immersed in the world of law, managing a demanding caseload, navigating complex legal battles, and constantly pushing myself to meet the high expectations of my clients. While I was achieving notable professional success, I began to feel disconnected from my true self and overwhelmed by the constant stress and pressure.
It was during this period that I recognized the importance of realigning my work with my deeper values and personal well-being. I was running on autopilot, and my health and happiness were paying the price. This is when I made the decision to pivot toward a more sustainable, meaningful path—one centered on helping people in new, transformative ways.
The first significant change I made was to dedicate time to meditation, focusing on heart-mind coherence. Inspired by Dr. Joe Dispenza’s work, I developed a daily practice that allowed me to reconnect with myself and rewire my brain. Through meditation, I found clarity, and I started to prioritize self-care, which had been neglected for years. I let go of the obsessive need for external validation and embraced a life of service and purpose.
I also began to explore life coaching and mind-body connection consulting, fields that had always fascinated me but were never part of my previous legal career. As I transitioned into these roles, I focused on helping others overcome obstacles such as stress, anxiety, and limiting beliefs—something I had personally experienced. This shift not only allowed me to break free from the chains of burnout but also gave me a sense of fulfillment that I hadn’t experienced in years.
The outcome has been nothing short of transformative. By stepping into the roles of an author, speaker, and coach, I’ve found a renewed sense of purpose. I’m now able to inspire others to take charge of their lives, overcome their own challenges, and live with heart-mind coherence. The transition has been a healing journey, both for me and for the people I now serve, proving that shifting my focus and work habits was the best decision I could have made.
Benjamin Benumof
President & CEO, IF NOT, THEN WHY?
Delegate More and Set Clear Boundaries
Burnout hit hard last year as I was juggling too much: managing projects, leading the team, and handling clients nonstop. To overcome it, I started delegating more to my team and setting clear boundaries to ensure downtime. I also focused on strategic planning over daily tasks, which helped me reconnect with our core mission: empowering clients to live clutter-free. These changes not only relieved my stress but also helped the business thrive. My team is more efficient, and I’m able to show up for our clients in a meaningful way, transforming their homes without burning out.
Lauren Hammer
Founder & Lead Organizer, Revive My Spaces
Set Clear Boundaries Between Work and Personal Life
Burnout has definitely impacted me at various points in my career. One effective strategy I’ve used to overcome and persevere is setting clear boundaries between work and personal life.
A personal experience that stands out is when I felt overwhelmed by a large project with tight deadlines. I realized I was constantly “on” and found it difficult to disconnect from work, which was exacerbating my burnout. To counter this, I implemented strict boundaries: I established clear work hours, avoided checking emails after hours, and designated specific times for breaks throughout the day.
I also made time for activities I enjoy, such as going for walks, reading, and spending quality time with family and friends. These activities helped me recharge and gain a sense of balance. Additionally, practicing mindfulness and relaxation techniques, such as meditation, significantly reduced my stress levels and improved my focus.
Prioritizing self-care and creating a structured routine enabled me to regain control and maintain a healthier work-life balance. My tip for anyone struggling with burnout is to consciously set boundaries and allocate time for activities that bring joy and relaxation. It’s essential to recognize the signs of burnout early and take proactive steps to address it, ensuring long-term well-being and productivity.
Nikita Baksheev
Head of Marketing, Ronas IT | Software Development Company
Build the Right Support System
Avoiding burnout is all about building the right support system and staying crystal clear on my priorities. I learned early on that success doesn’t have to come at the cost of my family, my health, or my peace of mind. I make it a point to never overextend myself for the sake of a goal. If it doesn’t align with my bigger vision or my values, it’s a no.
I also pay a lot of attention to team building. The people you hire can either help you soar or drag you down. I don’t hesitate to make changes when someone isn’t a fit, because carrying that extra weight leads to unnecessary stress and that’s a shortcut to burnout. You need people around you who are just as committed to the mission as you are.
And finally, systems, strategy, and simplification. I lean heavily on having clean systems and advertising strategies in place that do a lot of the heavy lifting, so I’m not caught in the trap of the 80-hour workweek. It’s about scaling smart, not just scaling fast.
Kelly Roach
Founder & CEO of Kelly Roach International, Kelly Roach International
Implement No Consuming Input After 7 PM
Like most founders, I’ve danced with burnout more than once—usually right around the time “just one more thing” turns into 12 hours of non-stop screen time.
One of the worst burnouts I experienced was during the early days of our platform’s rebuild. I was doing deep product work, managing the team, fundraising, and still handling customer support tickets—because, you know, “startup life.” The days all blurred together. I wasn’t sleeping well, I stopped exercising, and eventually, I hit that wall where even answering a simple Slack message felt like mental heavy lifting.
So I made an unusual rule: No consuming input after 7 PM. Only output or rest. That meant no emails, no social feeds, no books, no podcasts, not even Netflix. The goal wasn’t just to rest—it was to stop absorbing. I hadn’t realized how overloaded my brain was from constantly taking in information, even during “downtime.”
Instead, I started building LEGO sets. Like, full-on, brick-by-brick spaceship sets meant for 12-year-olds. Or sometimes I’d just journal or sketch stuff on paper—things that were slow, tactile, and had no ROI attached. It felt pointless, which was exactly the point.
After two weeks, my brain started humming again. My decision fatigue decreased. I could actually feel ideas forming again instead of just reacting to stimuli all day. That small “no input” rule became a nightly ritual, and surprisingly, it helped me work less while thinking more clearly.
Burnout isn’t always about workload—it’s often about mental clutter. And sometimes the fix isn’t a vacation or a time management app. It’s a brick, a pen, and a rule that feels silly until it saves you.
Derek Pankaew
CEO & Founder, Listening(dot)com
No Urgent Requests After 4:30 PM
Working in the marketing world, I’ve seen how fast-paced things can get. To manage that, I’ve set a firm boundary: NO URGENT REQUESTS AFTER 4:30 p.m. If a colleague sends me a late email about a project update that isn’t critical, I’ll respond with a friendly, “I’ll handle this first thing tomorrow.” Over the past year, this practice has reduced my overtime by about 20%, based on my own notes, while quietly showing others I respect my own time. It’s an easy, polite way to keep my evenings intact without anyone questioning my commitment to the team.
Sofia Wang
Sr. Marketing Specialist, Luxury Appliances Division, EMPAVA
