Burnout is a growing concern in today’s fast-paced world, but there are effective strategies to combat it. This article presents practical, expert-backed tips for making small yet impactful changes to your daily routine. From screen-free breaks to establishing firm work-hour boundaries, these insights offer a roadmap to better well-being and increased productivity.

  • Take Regular Five-Minute Screen-Free Breaks
  • Dedicate Daily Time for Self-Care
  • Schedule Hourly Ten-Minute Work Breaks
  • Start Mornings Screen-Free for Family Time
  • Block Afternoon ‘No Screen, No Meetings’ Time
  • Prioritize Personal Recovery After Work
  • Walk Outside After Lunch Without Distractions
  • Set Brief Pauses Between Meetings
  • Begin Hormone Replacement Therapy
  • Avoid Content Consumption Upon Waking
  • Commit to Morning Stretching Routine
  • Embrace Early-Rise Philosophy for Calm Mornings
  • Establish Firm Work-Hour Boundaries
  • Incorporate Focused Morning Planning Sessions

Take Regular Five-Minute Screen-Free Breaks

One small change that had a surprisingly big impact on my energy and burnout levels was setting a timer to take a five-minute break every 90 minutes—no screens, no multitasking, just a chance to step away, breathe, and reset. I started doing this during a stretch of back-to-back deadlines when I realized I was finishing each day completely wiped out, even though I hadn’t done anything physically demanding.

At first, it felt almost counterproductive to step away when there was still so much to do. But after just a few days, I noticed that those short breaks helped me return to tasks with clearer focus and fewer mistakes. I’d do a quick stretch, refill my water, or just stare out the window. That tiny mental reset helped prevent the snowball effect of tension and fatigue that used to hit by mid-afternoon.

Since building this habit, I’ve had more consistent energy throughout the day, fewer burnout symptoms, and a noticeable improvement in my ability to stay calm and collected—even during high-pressure sprints. It’s a small shift that doesn’t cost anything but pays off in focus, resilience, and overall well-being.

Murray SeatonMurray Seaton
Founder and CEO of Hypervibe / Health & Fitness Entrepreneur, Hypervibe (Vibration Plates)

Dedicate Daily Time for Self-Care

My routine that significantly impacted my energy levels and helped me avoid burnout was dedicating specific time each day to disconnect and focus on self-care. As a dentist and business owner, my days are filled with patient care, management tasks, and the constant drive to ensure my practice thrives. However, I found that setting aside just 30 minutes a day for meditation or a relaxing activity made a noticeable difference.

This change allowed me to recharge and refocus, which not only boosted my energy but also improved my interactions with patients. When I feel more balanced and centered, I’m able to provide even better care, ensuring each patient feels comfortable and valued. By carving out time for myself, I’ve learned the importance of self-care in maintaining both my professional and personal well-being.

Neda HovaiziNeda Hovaizi
Clinical Director, Lumi Aesthetics

Schedule Hourly Ten-Minute Work Breaks

Scheduling a ten-minute break at the end of every work hour has made a huge difference in my energy levels and burnout prevention.

I used to think that I had to push through my to-do list without stopping to get anything done, but the truth is, I’d end up foggy, drained, and grumpy by mid-afternoon. Getting away from my desk for some fresh air or stretching my legs boosts motivation, productivity, and clarity—which are key to success as a CEO.

Carey BentleyCarey Bentley
CEO, Lifehack Method

Start Mornings Screen-Free for Family Time

One small change I made to my routine was setting aside 20 minutes each morning for a calm, screen-free start. Before, I’d dive straight into emails and social media, which left me feeling drained. Now, I spend those minutes stretching or reading with my kids, which helps me feel more centered and energized. This quiet time sets a positive tone for the day, making me more focused and patient as I juggle work and family life.

I’ve also noticed my children mirror this calm behavior, helping them stay relaxed and focused too. For parents, taking just a few minutes each morning to slow down can have a big impact. It improves your energy, boosts your ability to engage with your kids, and sets the stage for a more mindful day ahead. Simple, intentional moments like this can help everyone feel more grounded and ready for the challenges of the day.

Mona HovaiziMona Hovaizi
Founder & CEO, Gaux

Block Afternoon ‘No Screen, No Meetings’ Time

One small change I made that helped my energy levels was blocking 30 minutes every afternoon for a “no screen, no meetings” break. I used to power through back-to-back calls and emails, thinking I was being productive. But I’d end up mentally drained by 4 PM and dragging myself through the rest of the day.

Now, I step away from the laptop—sometimes I go for a short walk, sometimes I just sit quietly with a notepad. No notifications. No multitasking. That pause resets my focus way better than another cup of coffee ever did.

It sounds simple, but giving my brain a short breather in the middle of the chaos helped me stay more present in late meetings and make sharper decisions. It also reminded me that I don’t need to fill every minute to feel accomplished. That mindset shift made a huge difference in keeping burnout at bay.

Vikrant BhalodiaVikrant Bhalodia
Head of Marketing & People Ops, WeblineIndia

Prioritize Personal Recovery After Work

My daily routine that had a surprisingly positive impact on my energy levels and burnout was dedicating more time to focused recovery after my own physical activities. I always prioritize patient care, but I realized I wasn’t always taking enough time for my own recovery. I started incorporating stretching and mindfulness techniques at the end of my workday, along with a regular practice of deep breathing exercises.

This simple addition to my routine helped me manage the physical and mental demands of leading the clinic. By taking time for myself, I could recharge, allowing me to return to work with more focus, energy, and a better mindset. It has not only enhanced my own well-being but also reinforced my approach to patient care, as I better understand the importance of self-care and rehabilitation in achieving long-term wellness. My goal is to help others reclaim their health, and this small change has given me the clarity to do just that.

Paul RoscioliPaul Roscioli
Chiropractic Physician, Owner, Main Line Disc

Walk Outside After Lunch Without Distractions

I started taking 10-minute walks right after lunch—no phone, no podcasts, just outside air and brain quiet. It felt almost too simple to matter, but it snapped me out of the post-lunch slump and gave my brain a reset before diving back in. That one tiny habit added more clarity to my afternoons than any energy drink ever did. Turns out, movement > caffeine.

Justin BelmontJustin Belmont
Founder & CEO, Prose

Set Brief Pauses Between Meetings

I made a change to my daily routine that had a surprisingly positive impact on my energy levels and burnout: setting a 10-minute pause between meetings. In the past, I would rush from one task to the next without taking a moment to reset. Now, after every meeting, I step away, stretch, and breathe. This simple practice allows me to clear my head and refocus before diving into the next task. I’ve noticed a big difference in how energized I feel throughout the day and how much less stressed I am by the end of it.

For parents and business owners, taking even a brief pause can do wonders. It helps you stay present, avoid burnout, and keep a clear head as you manage the demands of the day. These small adjustments in routine can lead to better productivity, improved energy, and a healthier work-life balance.

Lauren HammerLauren Hammer
Founder & Lead Organizer, Revive My Spaces

Begin Hormone Replacement Therapy

One small but powerful change I made was starting HRT—hormone replacement therapy—which has been a game-changer for my energy levels and overall well-being. It helped stabilize my mood, reduce fatigue, and brought back a sense of balance that I didn’t realize I was missing. Living in Mexico, I’ve been able to access this critical healthcare affordably, and I now help other women do the same. Pairing that with a farm-to-table diet, which is both accessible and cost-effective here, has had a tremendous impact. It’s a daily reminder that wellness doesn’t have to be complicated or expensive—it just needs to be intentional.

Kimberly KubalekKimberly Kubalek
CEO/Founder, Mexico Newcomers

Avoid Content Consumption Upon Waking

Honestly, the change was so small it felt almost trivial at first: I stopped consuming content in the first 30 minutes of my day. No emails. No news. No podcasts. Not even “productive” ones. Just silence, movement, and maybe my own half-formed thoughts.

For context: I used to roll out of bed and immediately start downloading the world. Twitter scroll. Slack pings. Calendar check. It felt like I was preparing for battle. But over time, I realized: I wasn’t choosing how my day started. Everyone else was.

Now, I give myself a quiet runway. I might stretch, scribble out three sentences in a notebook, or just sit with my coffee and stare at the wall. No stimulation. No input. Just space.

And surprisingly? That one adjustment created a domino effect. My brain stopped feeling like it was 10 tabs deep by 9 a.m. I became less reactive, less exhausted by noon, and much more grounded by the time real work started.

It’s like giving your nervous system a chance to wake up on its own terms. We’re so obsessed with productivity hacks and energy drinks—but sometimes the solution isn’t adding more. It’s subtracting just enough noise to hear yourself think.

Derek PankaewDerek Pankaew
CEO & Founder, Listening(dot)com

Commit to Morning Stretching Routine

One small change that made a huge difference in my daily routine was committing to a 10-minute morning stretch. I’m not talking about a full yoga session, just stretching my arms, legs, and back right when I get up. In the past, I’d rush into my day, and by mid-afternoon, I’d hit a wall of fatigue. But adding this simple habit gave me a boost of energy that lasted far beyond just the morning. It was like my body got a wake-up call that made me feel more alive throughout the day.

Stretching helped reset my body, reduce tension, and even boosted my focus. When I didn’t stretch, I’d notice a creeping stiffness that would distract me during meetings or slow me down. That little act of loosening up meant I moved through my tasks more efficiently. I didn’t realize how much a few minutes of intentional movement could counteract the burnout from sitting at a desk all day.

Now, even on my busiest days, I feel a bit more grounded. This change has kept me from reaching the point where I’m running on fumes by the end of the week. That 10 minutes helps my body and mind stay sharp, making everything else in my day more manageable.

What this means for you: small, consistent actions like stretching or taking breaks could be the key to keeping your energy up and burnout at bay.

Taryn PumphreyTaryn Pumphrey
President, Ledger Lift

Embrace Early-Rise Philosophy for Calm Mornings

Diving straight into my routine, adopting the habit of an “early-rise philosophy” revolutionized my mornings. Shunning the snooze button, I found the day embraced me before chaos ensued. The solitude allowed a meditative space, creating a mental sanctuary amidst the daily hustle. The quietude amplified focus and set a calm tone, almost like orchestrating the symphony of my day before the world tuned in. Seemingly small, this tweak fostered a clarity that resonated throughout, transforming the mundane into purposeful moments.

Travis LindemoenTravis Lindemoen
President and Founder, Underdog

Establish Firm Work-Hour Boundaries

My daily routine that had a surprisingly positive impact on my energy levels and burnout was setting a firm boundary around my work hours. I used to work late into the evening, thinking I was being productive, but it left me feeling drained and overwhelmed. By dedicating time to unwind after work, whether it’s a walk or just relaxing with a book, I’ve noticed a huge shift. I’m more energized during the day, less stressed, and my creativity flows more freely. As a business owner, I know how easy it is to push yourself too hard, especially when you’re passionate about what you’re doing. But giving myself that time to recharge has been key in preventing burnout. This small shift has made me more present and focused during work hours, ultimately helping me stay on top of my business and personal life without feeling overwhelmed.

Laura KosmorskyLaura Kosmorsky
Co-Founder, Tied Sunwear

Incorporate Focused Morning Planning Sessions

The single change in my morning routine that has significantly improved my productivity for the day is incorporating a focused planning session. This might sound simple, but it has made a world of difference in my day-to-day operations at Festoon House.

Every morning, after I finish my coffee and breakfast, I sit down with my planner and plan out my day. I make a list of the tasks that need to be completed, prioritize them based on urgency and importance, and assign specific time slots for each task. This helps me visualize my day and gives me a clear roadmap to follow.

This planning session not only organizes my day but also helps me stay focused. By knowing exactly what needs to be done and when, I can avoid distractions and stay on track. It also reduces the mental load of having to remember everything, freeing up cognitive resources for more important tasks.

Moreover, this routine has improved my decision-making process. When unexpected situations arise, I can quickly assess their impact on my schedule and make necessary adjustments. This flexibility is crucial in the dynamic world of entrepreneurship.

Matt LittleMatt Little
Owner & Managing Director, Festoon House