7 Signs You’re Burning Out (and How to Manage It)

Burnout doesn’t happen overnight—it creeps up on us. Recognizing the signs can help us get back on track before it takes a toll on our well-being. Here are 7 common signs of burnout and practical steps to manage each one:

You’re more reliant on caffeine ☕️

Sign: Craving that second (or third) coffee just to get through the day?
Manage: This need for caffeine might be your body asking for more rest. Try prioritizing a minimum of 8 hours of sleep, and on quieter days, let yourself sleep in. Quality rest does more than caffeine ever could!

Small tasks feel like a mountain 🏔️

Sign: Even simple to-dos feel overwhelming or exhausting.
Manage: Break tasks into smaller, manageable chunks. Celebrate small wins along the way, and don’t hesitate to delegate when possible. Setting achievable daily goals can help you rebuild momentum.

You’re constantly tired, even after sleeping 😴

Sign: Waking up without feeling refreshed, no matter how much you sleep?
Manage: Assess your sleep quality, not just quantity. Avoid screens at least an hour before bed, and try calming activities like reading or meditation to improve your rest.

You find yourself procrastinating more ⏳

Sign: Putting off tasks, even ones you used to enjoy, more than usual?
Manage: Reconnect with your motivation. Reflect on what you love about your work, and focus on one task at a time. Sometimes, starting with a small, easy win can help overcome inertia.

You’re easily irritated 😤

Sign: Finding it hard to keep your patience?
Manage: This could be a sign you need more “me time.” Take regular breaks throughout the day for mindfulness or short walks. Even a few minutes of breathing exercises can help you reset.

Your productivity is dropping 📉

Sign: You’re working the same hours but getting less done.
Manage: Consider using techniques like Pomodoro to create focused work intervals with planned breaks. Structure can help rebuild your efficiency and give you time to recharge.

You’re disengaged from your goals and passions 💔

Sign: Feeling like you’re just going through the motions without fulfillment?
Manage: Take time to reflect on your “why.” Revisit your goals, and consider re-aligning your current tasks with your long-term aspirations. Sometimes, small changes to your routine can reignite your passion.