Self-Help Productivity Career Development

The Cure for Burnout: How to Find Balance and Reclaim Your Life (Summary)

by Emily Ballesteros

You think burnout is just about being overworked and exhausted, right? What if the real, hidden cause is seeing your slacker coworker get praised for doing half the work you do? Or working for a company that preaches 'sustainability' while its actions are anything but green? Burnout isn't just a problem of workload; it's a crisis of fairness and a clash of values.

Burnout Has Six Specific Causes (and Overload is Only One)

Burnout isn't a vague feeling of exhaustion; it stems from a mismatch between you and your job in one of six key areas: workload, control, reward, community, fairness, and values. Identifying your specific mismatch is the first step to solving the problem.

You might have a manageable workload and feel in control of your projects, but still feel completely drained. The culprit could be a 'reward' mismatch. You haven't received a raise or even verbal recognition in two years, making you feel that your effort is invisible and unappreciated, which is a powerful driver of burnout.

You Must Complete the Stress Cycle

Dealing with the source of your stress (like a tight deadline) isn't enough. You also have to deal with the stress itself—the flood of cortisol and adrenaline in your body. To avoid burnout, you must physically complete the stress response cycle to signal to your body that you're safe.

After a tense presentation, your body is still on high alert. To complete the cycle, you need to do something physical. Go for a brisk 20-minute walk, have a deep, belly laugh with a colleague, or even just hug a loved one for 20 seconds. Simply moving on to the next email traps that stress in your body.

Manage Your Energy, Not Just Your Time

A perfectly organized calendar can still lead to burnout if it ignores the flow of your personal energy. The key is to schedule your day around your energy levels, pairing high-energy tasks with your peak focus times and protecting yourself from energy-draining activities.

Instead of scheduling four back-to-back Zoom meetings, which are a notorious energy drain, schedule a 'deep work' block for creative thinking in the morning when you're fresh. After a difficult meeting, schedule a 'fake commute'—a 15-minute walk outside—to reset your energy before tackling the next big thing.

Set 'Teeny Tiny' Boundaries

Setting boundaries doesn't require a dramatic confrontation with your boss. The most effective boundaries are small, consistent, and often automated. These 'teeny tiny' boundaries reclaim a sense of control, which is a powerful antidote to burnout.

Instead of making a grand declaration that you won't answer emails after hours, set up an automatic email responder that turns on at 6:01 PM. It can simply say, 'Thank you for your message. I'm offline for the day and will respond during business hours.' This small, automated action creates a powerful boundary without any personal conflict.

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