Burnout sneaks up on us, doesn’t it? One day, you’re inspired and motivated. Then, slowly but surely, the work that used to Ignite Your SPARK now drains you. And yet, there’s no magic solution to burnout—only real steps that help us rediscover meaning and purpose.
Let me tell you, I’ve been there. During the last stretch of my corporate career, I felt a weariness I couldn’t shake. Exhaustion crept in, fueled by a nagging voice whispering that my work wasn’t “enough.” And that’s where burnout usually begins—when we feel disconnected, overextended, and, frankly, undervalued. Whether you’re in the corporate world, academia, or anywhere in between, burnout has a way of gnawing at even the strongest of us.
Understanding Burnout: What It Is and Why It Happens
Burnout, as the World Health Organization describes, is an occupational syndrome. It’s what happens when workplace stress builds up over time, leaving you feeling depleted, cynical about your work, and not quite as effective as you once were. But burnout isn’t just about long hours; it’s about the emotional toll of feeling like what you’re doing doesn’t quite match up with what matters to you.
My burnout crept in when I realised my work, while intellectually stimulating, felt disconnected from the things I valued most: contributing to real-world solutions. Suddenly, I was questioning everything. Why was I here? Was this endless grind really worth it?
For me, that experience has become a guidepost. Today, I help others identify and tackle burnout by emphasising clarity, connection, and small, meaningful steps. So, if you’re feeling burnt out, let’s dive into how you can turn things around.
1. The Power of Aligning Work with What Matters
One of the most vital steps to combat burnout is finding alignment between your work, your goals, and your values. When your role feels out of sync with what truly matters to you, it’s almost inevitable that fatigue and frustration will follow.
Ask yourself: What problems do I care most about solving? How does my work connect to them? Finding that thread of meaning in what you do—even if it’s just one aspect of your job—can be transformative. And if the answers aren’t clear, start by looking at what truly matters to you. Sometimes, realigning our perspective on our current role can shift how we feel about it.
There’s a famous line about purpose from Viktor Frankl, “Those who have a ‘why’ to live, can bear with almost any ‘how.’” I learned the power of this when I went from a career that felt like a daily struggle to one where I could see the impact of my work directly. Purpose makes the grind feel worth it; without it, every small task becomes a burden.
2. Recognising Burnout’s Causes Beyond “Overwork”
Many people think burnout stems solely from working too many hours. But in reality, burnout can just as easily come from not knowing where you stand or how to gauge success.
Imagine this: you’re doing a task without clear goals or a tangible outcome. It’s like navigating a dark forest without a map. This lack of direction breeds anxiety and self-doubt. Am I doing this right? Does anyone even notice? Talk to your manager or mentor and clarify what it means to be successful in your role. Clear targets, constructive feedback, and a defined purpose can help ground you, making it easier to sidestep the burnout trap.
One thing I often suggest is setting a “win condition” for each project. That’s a fancy way of saying, “What needs to happen for me to feel I’ve done a good job?” A clear goalpost is not only motivating but validating—it can keep those burnout blues at bay.
3. Cultivating a Support Network
The scientific literature consistently emphasises that social support is one of the most effective buffers against burnout. And trust me, having a network of people who truly understand what you’re facing is a game-changer. Whether it’s friends, family, or colleagues, supportive people can help you brainstorm solutions, offer perspective, and remind you that you’re not alone.
You may need a mentor, a coach, or a community group to lean on. Don’t shy away from getting this support. And, if a coach is a step you’re considering, find someone that resonates with you. Even career-focused groups can provide a safe place to share challenges and solutions. You’d be amazed how much talking to someone can lift that invisible weight off your shoulders.
4. Defining and Guarding Your Boundaries
In many cases, burnout comes from blurred boundaries between work and personal life. Are you checking emails late into the evening? Do you take calls during family dinners? Over time, this habit of constant availability erodes any sense of personal space and rejuvenation. Start setting some clear boundaries.
Define one or two “sacred” periods in your day or week—times when you’re absolutely off-duty. Communicate these times to those around you if needed. Sometimes, the simple act of not responding to work demands at certain times can give you a deep sense of control and freedom. For me, it’s family dinner—no interruptions, no emails, just a space to breathe and connect with my loved ones.
5. Getting Back to Basics: Sleep, Exercise, and Enjoyment
It might sound elementary, but basic self-care practices are essential. Sleep, movement, and doing things that bring you joy can act as pillars in your day, preventing burnout from taking root. Studies consistently show that sleep improves emotional resilience, while regular exercise boosts mental health and productivity. And let’s not overlook the power of simply having fun. Making room for hobbies or moments that make you smile can give you something to look forward to.
One of the best things I did for myself was prioritising small, joyful rituals. Morning chai at the beach, an evening walk, a phone call with a friend—it doesn’t have to be grand or time-consuming. These little things add up, and they’re what keep you grounded when work starts to feel overwhelming.
6. Managing High Standards and Setting Realistic Goals
For those of us who are ambitious, burnout often comes from setting standards that are a bit too high—or maybe even a lot too high. You know who you are! We want to excel, to make a difference, to deliver work we’re proud of. But sometimes, this drive turns into an unrelenting pressure to do more, be more, and produce more.
Give yourself permission to set more attainable goals. Think in terms of increments. Each task doesn’t have to be a moonshot. For instance, instead of “finish the project,” make your goal “make progress on this section.” You’ll feel a sense of accomplishment without the weight of perfectionism.
7. Embracing the Long Game: The Power of Small Changes Over Time
Changing the conditions that lead to burnout doesn’t usually happen overnight. Burnout is often rooted in the environment, structures, and roles we’re placed in, and systemic shifts take time. While small changes won’t erase burnout in a day, they do add up to real improvements.
Consider the habits that have the biggest impact on your day-to-day life. Could you shift your commute, take a short midday walk, or schedule a regular check-in with your manager? When you layer these small changes over time, they start to become powerful anchors, grounding you in a routine that feels more balanced and intentional.
After years of trying to “muscle through,” I’ve found that it’s the little, manageable adjustments that last. This approach is much more sustainable than a sudden overhaul. When it comes to burnout, think marathon, not sprint.
Reclaiming Your Spark
Burnout doesn’t mean the end of your career or your drive; it’s a sign that something’s out of sync. Your body and mind are telling you to reassess, realign, and reclaim the things that bring you joy and purpose. Listen to that call, and don’t be afraid to take small steps forward.
And here’s a final thought I’ll leave you with: life is too short for work to drain you of your joy. Yes, work is challenging—it’s called work for a reason—but it should also fill you with pride, a sense of purpose, and, on the good days, a bit of joy. When it doesn’t, it’s time to make changes, however small. Remember, each day is an opportunity to shift in a direction that feels right for you. Let that be your guide back to a more fulfilling, joyful career and life.
If this has been useful for you I’d love you to share it with your friends or anyone else you think may find it useful.
Your Coach
Stephanie
Ready to Ignite Your SPARK?
As a Certified High Performance and Imposter Syndrome Informed Coach, I’m here to support you on this transformative journey. Whether it’s in your career, health, or relationships, my coaching programs are designed to help you achieve heightened and sustained levels of performance and potential. Are you ready to embrace these inner shifts then let’s embark on this journey together!
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