Recognize that burnout is often driven by systemic issues like lack of fairness, poor relationships, or transgressed values, not just hard work, to avoid misplacing blame and solely focusing on individual fixes.
Identify and challenge mindsets like the ‘hero complex,’ ‘busyness as a badge of honor,’ or viewing burnout as a weakness, as these increase burnout likelihood and prevent effective coping.
Define ‘having it all,’ your desired life, and your personal definition of impact and success, rather than adopting external perspectives, to create a fulfilling life that aligns with your values.
Learn the phases of burnout and enlist a trusted person (a ‘diving buddy’) in your life or workplace to help monitor for signs, as self-diagnosis is often difficult.
If experiencing moral injury or values transgression at work, find an outlet (e.g., mindfulness practice, expression) to process these feelings, avoiding suppression to prevent further burnout.
Practice ’titrating’ attention during conversations by shifting focus between your internal experience (physical, emotional, cognitive) and external observations of others (physical cues, emotional state, concepts expressed) to enhance understanding and response.
Strategically plan how, when, and what to say when speaking up, seeking feedback from mentors and experienced individuals, and emphasizing positive intention rather than just critique.
Prioritize fundamental self-care: ensure adequate sleep, regular exercise, healthy eating (without fanaticism), consistent meditation, strong community ties, and exposure to nature, as these are crucial for resilience.
Listen to your body’s signals (e.g., tiredness) and respond with short breaks or enjoyable activities instead of powering through, as your body is a reliable barometer for your well-being.
Reprogram negative inner dialogue by stepping away from tasks, noticing self-critical spirals, and replacing them with self-compassionate, task-focused affirmations to foster a healthier mindset.
Identify sources of frustration, values transgression, and lack of agency, then shift focus to what you can influence and control to avoid feeling stuck and overwhelmed.
If in a toxic work environment that can’t be changed and quitting isn’t feasible, start strategically exploring other potential environments and taking steps to understand your choices for the future.
If external change is impossible, double down on internal work: focus on mindset, find joy outside of work, in spaces between tasks, or in relationships within the workplace.
Combine study and practice to work several parts of the mind at once, integrating wisdom from experts into deeper parts of your mind and body through application.
Differentiate burnout from anxiety/depression by observing if feelings are situational (work-related, worsening at the start of the week) or across the board, especially if you are prone to anxiety/depression.
Reflect on relentless busyness in all life components (work, parenting, social media) and consider a ‘reset’ to do days and family differently, as forced pauses can offer valuable perspective.
Acknowledge that your current tools (e.g., meditation) might not be sufficient for solving burnout, and be open to seeking additional solutions beyond individual practice.
Be aware that an overabundance of purpose can lead to self-sacrifice and workaholism, especially in mission-driven fields, making it a precipitant for burnout.
Decide if your current situation is ’not worth it’ and be willing to make significant changes, even if terrifying, to escape an unsustainable path for your well-being.
Recognize that by doing less, you can sometimes achieve a larger, more meaningful impact, challenging the notion that more effort always equals more success.
Initiate curious discussions within the home about the distribution of caregiving and housework, asking ‘what are we doing here?’ and ‘how do we feel about what we’re doing?’ to ensure fairness and reduce strain.
Inquire about workplace flexibility, adjusted targets, and performance metrics, and advocate for them if they are not in place, as these adjustments can significantly impact burnout.
Engage with peers or mentors to triage frustrations, prioritize actionable items, and strategize advocacy within your team or organization, avoiding futile efforts against immovable obstacles.
When addressing important issues, seek mentor feedback and use mindfulness to create space and understanding, ensuring you respond proactively rather than reactively or defensively.
Deliberately choose which battles to fight, considering what’s worth it and acceptable consequences, recognizing that inaction also has a cost on your well-being.
If in a senior position, act as an upstander for those with less power by being transparent about personal challenges (e.g., childcare needs) and calling out inequities.
As a team, work to understand each other’s ’tuning triggers’ and openly discuss them (e.g., punctuality) to improve collaboration and create a psychologically safe environment.
Foster belonging and inclusion in group settings by intentionally changing communication dynamics, such as using a round robin format to ensure less vocal individuals contribute.
Men should initiate dialogue by asking women in their lives how they can be helpful regarding burnout and workplace challenges, opening a space for support.
Men should examine the distribution of home tasks, focusing not just on who does more, but who feels drained by their responsibilities, to ensure equitable and sustainable arrangements.
Understand what truly drains your partner and what would be most helpful to them, and acknowledge systemic frustrations women face (e.g., pay gap, visibility) to offer informed support.
Engage in open conversations with close contacts about frustrations and challenges to gain perspective, validate experiences, and receive support.
Pay attention to coping strategies that involve repeatedly throwing yourself back into work when stressed or anxious, as this can be a sign of unhelpful, burnout-inducing patterns.
Pay close attention to subtle health components like sleep and community, as neglecting them can lead to gradual burnout, making you like ’the frog in the pot’.
If you tend to view busyness as a badge of honor, consciously observe how often you express pride in being busy, as this mindset contributes to burnout.
Avoid long-term stagnation by actively exploring future choices and discussing them with others, even if immediate change isn’t possible, to foster a sense of agency.
Download the 10% Happier app for free to access a library of guided meditations and apply lessons learned from the podcast to your daily life.
Visit Skylight’s website for resources on resilience, burnout, self-awareness, community, autonomy, and advocacy at the team and organizational level.
Connect with Leah Weiss via her personal website (LeahWeissPhD.com) or email to share experiences or ask questions, as she welcomes engagement from listeners.
Read Leah Weiss’s book ‘How We Work, Live Your Purpose, Reclaim Your Sanity, and Embrace the Daily Grind’ for insights on purpose, sanity, and managing daily work.
Read ‘The Little Book of Bhavana’ for daily strategies focused on building resilience.