I used to think burnout was a sign of weakness.
Now I see it as a signal.
A signal that something needs to change.
The pattern I missed
For years, I pushed through when I should have rested.
I thought: “Strong people don’t burn out.”
I thought: “If I just work harder, I’ll get through this.”
I was wrong.
What burnout actually is
Burnout isn’t a single event.
It’s a slow erosion.
It happens when:
- You consistently work beyond your capacity
- You don’t recover between work cycles
- You ignore your body’s signals
- You believe your worth is tied to your productivity
It feels like:
- Constant exhaustion that sleep doesn’t fix
- Cynicism about work that used to excite you
- Difficulty focusing or making decisions
- A sense of being hollowed out
The baselines I let slip
Over time, I let my baselines slide:
Sleep:
- Went from 7-8 hours to 5-6 hours
- Thought I could “catch up” on weekends
- But sleep debt doesn’t work that way
Breaks:
- Worked through lunch
- Skipped walks
- Thought breaks were “wasted time”
Boundaries:
- Said yes to everything
- Checked email late at night
- Believed I was always “on”
Nutrition:
- Ate whatever was fast
- Skipped meals
- Didn’t prioritize fueling my body
Movement:
- Sat for 8-10 hours straight
- Thought exercise was optional
- Didn’t realize how much it affects energy
These weren’t dramatic changes.
They were tiny compromises, repeated daily.
The realization
I hit a wall.
I couldn’t focus.
I couldn’t create.
I couldn’t even think clearly.
That’s when I realized:
“I’m not weak. I’m depleted.”
Rebuilding baselines
Now, I’m rebuilding my baselines, one by one.
Sleep:
- Aiming for 7-8 hours consistently
- No screens 1 hour before bed
- Creating a wind-down routine
Breaks:
- 10-minute walk every 2 hours
- Lunch away from my desk
- Short breaks throughout the day
Boundaries:
- No email after 6 PM
- Turning off notifications
- Protecting my evenings and weekends
Nutrition:
- Planning meals
- Staying hydrated
- Eating real food, not just fuel
Movement:
- Daily walks
- Stretching
- Finding movement I enjoy
These aren’t luxuries.
They’re requirements.
The shift in thinking
I used to think: “I’ll rest when the work is done.”
Now I think: “I need to rest to do the work.”
That shift changed everything.
Why baselines matter
Baselines are the foundation of sustainable work.
Without them, you’re building on sand.
With them, you have:
- More energy
- Better focus
- More creativity
- Greater resilience
- Sustainable progress
The long-term perspective
Burnout isn’t a sprint.
It’s a marathon run at sprint speed.
Sustainable work isn’t about working harder.
It’s about working smarter, with energy that lasts.
A kinder approach
I’m learning to be kinder to myself.
To recognize that rest is productive.
That boundaries are healthy.
That my worth isn’t tied to my output.
And that’s a lesson worth learning.