How to Break The Burnout Cycle

If you are a go-getter, the following cycle should sound familiar. In an effort to be highly productive and effective, you move from one state of overwhelm to the next. You take on way too much at work, at home, and with your friends. Eventually, it all catches up with you and you take a few days off to relax and refresh. You vow to never do that shit again, but a week later it’s back to the same old hustle. Why? We don’t know when to say when.

Life sets you up to run sprints during a marathon. We all spend our formative years on a semester system that rewards hard work with breaks and upward mobility. After graduation we’re supposed to move from planning 9 weeks at a time to being in it for the long haul, without anyone teaching us how to. We keep sprinting from one project to the next going full out 60+ hours a week. The problem with that is, life is a marathon. Ask any runner, if you run a marathon like a 100-yard dash, you’re asking for death. And that’s what we get, death by burnout. OK, maybe death is a bit tew much but you get what I’m saying.

As someone who lives this life– going from burnout to burnout-I decided to poll my friends on FB and get their tips for managing being a hustler with living a balanced burnout free life. These are not tips from random cousins, these are tips from the entrepreneurs and self-starters I look up to. Meaning, they are qualified to speak on this. Get into these tips and tell me if/how they help you break the burnout cycle.

Prioritize Your Health & Wellbeing

Sleep, exercise, and eating well are crucial to keeping your energy up when life comes at you. Make a habit of putting your physical, mental and emotional wellbeing first. That goes for work, relationships, and family.If you are tired, run-down, and sick you are no good to anyone, including yourself. Oh and stay hydrated sis.

Meditate Not Medicate

I am a firm believer in the power of meditation. Even 5 minutes a day can give you the mental rest and clarity you need to get and stay focused. I am a HUGE fan of Insight Timer for quick, easy guided meditations to get you going. Also, check out the Oprah & Chopra 21-Day Meditation Experience. Oprah & Deepak pick different themes to focus o for 21-days to help you build a meditation practice.

Just Say No!

Learning how and when to say no to adding more to your plate is absolutely necessary. It is also something I suck at. Instead of taking on projects that are passion centered, nourishing, and sustainable, I say yes to stuff that sounds good and will pay me. A few weeks in, I end up crying, stressed, and quitting. So, new rule, if it doesn’t grow me, isn’t passion-centered, or something I can commit time and energy to, I have to pass.

What are some tips you have for breaking the burnout cycle?


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  • Reply
    Phaytea's Pulse
    May 8, 2017 at 4:03 pm

    Lovely read…Someone mentioned i check out meditation..I should probably get to it..Overtime, I’ve learnt to know when to draw the line and say no.

    • mm
      Anastasia Nicole
      May 9, 2017 at 6:12 am

      Meditation is one I use regularly to stay balanced and on track.

  • Reply
    Aica Batoon
    May 8, 2017 at 9:36 pm

    Wow! This will really help a lot. I’ve been having struggle to being back on track again after a very exhausting semester from school. Thank you so much for this! Bookmarked. <3

  • Reply
    May 8, 2017 at 11:43 pm

    My favorite tips for breaking out of the burnout cycle….a) take time in nature and b) work 52 minutes and break for 17. Repeat.

    Love all your tips!!!

    • mm
      Anastasia Nicole
      May 9, 2017 at 6:12 am

      If only work allowed me to take 15-20 minute breaks throughout the day. I agree that taking time in nature is key.

  • Reply
    May 9, 2017 at 7:54 am

    Ahhh if only I had the willpower to stop taking on too much. I’m always taking on new projects and getting stressed because I have too much on all the time.
    Katja xxx

    • mm
      Anastasia Nicole
      May 11, 2017 at 3:56 am

      I do the same thing. For me it’s not about a lack of willpower it’s about not wanting to disappoint people. I had to let that go.

  • Reply
    May 9, 2017 at 8:22 am

    Thanks for these tips, I realize now I really do need to prioritize my health and wellbeing, especially the sleeping and exercising part. I do meditate a lot instead. Great post!

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