5 Ways to Set Yourself Up for a Burnout-Proof Year

Jan 8

If you’re a working professional, or stay at home parent, or any other type of adult human, you’ve probably heard of the term “burnout.” But what is it?

Burnout isn’t just “being tired” but rather a full body-and-mind experience that leaves you feeling emotionally drained, mentally foggy, and physically run down. It often shows up when the balance between what’s being asked of you and the resources you have to give is completely unbalanced. While burnout is often associated with workplace stress, it can also stem from other overwhelming stressors like school, parenting, or caretaking responsibilities. Burnout isn’t a diagnosable medical condition, but it is a syndrome — a pattern of behaviors and feelings driven by chronic stress. It often starts with external stressors (like demanding workloads or lack of support), which snowball into feelings of exhaustion, detachment, and reduced capacity.

Symptoms of burnout can hit in all areas of your life. Maybe you’re snapping at your partner over the dishwasher (again), crying in the car for no reason, or feeling like even getting out of bed is asking too much. You might notice you’re always exhausted, even after a full night’s sleep, or struggling to focus on the simplest tasks. Physically, burnout can cause headaches, digestive issues, muscle tension, or even that weird chest tightness that makes you wonder if it’s time to Google "early signs of a heart attack." (Spoiler: It’s probably stress, but maybe call your doctor anyway.) Mentally, it can feel like you’re detached, cynical, or numb. It becomes easy not to care about things you normally would value.

Sounds fun, right? 😬

Here are FIVE actionable ways to set yourself up for a burnout-proof year:

1. Understand your burnout cues.

Burnout is gradual, which makes it tricky to catch before it escalates. That’s why it’s so important to understand your personal warning signs and cues. The sooner you notice them, the sooner you can intervene.

Here are some common signs of burnout to watch out for:

Feeling physically or emotionally exhausted, even after resting
Trouble sleeping or constant lethargy
Isolating from others or being excessively cynical
Persistent feelings of anxiety, self-doubt, or overwhelm
A sense of restlessness, detachment, or lack of purpose
Losing motivation, especially for tasks that used to excite you
Frequent irritability, snapping at others, or a growing sense of dread

Take a moment to reflect: Which of these resonate with you? Recognizing these cues early can be a game-changer to prevent getting to a breaking point.

2. Strive for balance.

Let’s bring in some baked goods to this discussion. If your life were a pie, each slice would represent a different area: career, health, relationships, hobbies, community, and maybe spirituality if that applies to you. Ideally, these slices should be relatively balanced, depending on your personal priorities. But when burnout strikes, you may find that one slice — like work — is taking up the majority of the pie, leaving little room for other crucial areas.

Burnout-proofing your year means regularly checking in with yourself to make sure your "life pie" isn’t lopsided. Ask yourself:

Am I giving enough time to relationships and hobbies that bring me joy?
Am I neglecting my physical health (like exercise, sleep, or nutrition)?
Do I feel connected to a sense of purpose outside of work?

Finding balance doesn’t mean everything has to be equal all the time (and trust me, it won’t ever be). But if one area is consistently overshadowing the others, and not in a good way, it’s worth re-evaluating where you’re spending your energy.

For further reflection on your personal life pie, get a FREE copy of my Wheel of Life Reflection Journal here!

3. Focus on what you can control.

Burnout often feels overwhelming because we’re hyper-focused on external factors we can’t change — an overbearing boss, looming deadlines, or unexpected challenges. While we can’t always control these external factors, we can control how we respond to them.

Start by asking yourself: What do I have control over here? Then, shift your energy toward things you can influence, such as:

Time management: Break big tasks into smaller, more manageable steps.
Emotional regulation: Use grounding and mindfulness techniques to regulate your nervous system before responding to a situation.
Self-talk: Replace critical inner dialogue with more compassionate, encouraging thoughts.
Boundaries: Advocate for yourself by setting limits (more on this below).

When you focus on what’s within your locus of control, you’re likely to feel more empowered and less helpless.

4. Set boundaries.

Boundaries are a cornerstone of burnout prevention, but they can feel intimidating to set, especially if you’re used to being the "yes" person. The truth is, boundaries aren’t about pushing people away; they’re about protecting your time, energy, and mental health so you can show up fully for what matters most. Sometimes, saying “yes” to others means saying “no” to ourselves. Over time, that’s a one-way ticket to burnout.

Here are a few examples of boundaries that can create a stopping point before burnout gets out of hand:

At work: Commit to taking your lunch break or logging off at a set time. Don’t answer work-related calls or check messages after that time.
With loved ones: Politely decline activities that drain your energy. Learn how to say “no” gracefully.
With yourself: Limit over-scheduling or over-committing yourself. Reject the perfectionism trap and set realistic expectations for yourself.

Remember that you can be kind and still have boundaries — they aren’t a personal attack on anyone else. Think of boundaries as a way to honor your needs. When you set and enforce them, you create space to recharge and focus on what truly matters.

5. Practice mindfulness.

Mindfulness is a practice that helps bring awareness to the present moment and allows you to become more intentional in how you respond to various situations, including stress and burnout. Practicing mindfulness can help you:

Notice burnout cues earlier
Create intention behind your choices, including time management
Respond thoughtfully to stress, rather than reacting impulsively
Stay grounded when life feels chaotic

To begin practicing mindfulness, try a quick grounding exercise during the workday, or pause and take a few deep breaths before diving into a stressful task. For more ideas on how to incorporate mindfulness, join my FREE 5 Days of Mindfulness Mini-Course here! Mindfulness is a skill, and like any skill, it gets easier with practice. Start small and build from there.

What’s your plan for battling burnout this year? Take a moment to reflect on the strategies above and consider which ones you can start implementing today. Small steps lead to big changes — and this is your year to take them!