How to Avoid Burnout in Work, Business and Life

Back in 2018, I burned out in my executive role at a high-growth startup in Los Angeles.

It culminated in a massive panic attack on December 16th, 2018.

That day was one of the worst days of my life but it led me to pursue a much more intentional life and career over the last 4 years.

But, back in 2019 and 2020, I ran the risk of burning out for a second time.

Here are 7 things I did to reground myself, and how you can keep from burning out too.

7 simple ways to avoid burnout

1. Take breaks all day
2. Exercise in the morning
3. Set rigid boundaries
4. Get enough sleep
5. Seek support
6. Take time for yourself
7. Prioritize your tasks

1. Take breaks all day

The first thing I did back in 2019 was installed break periods in my calendar. My goal was to make sure that I took breaks throughout the day to rest and recharge.

Nowadays, I book 15 or 30-minute breaks in between all writing sessions and meetings I have on my calendar.

This helps prevent staring at the computer screen for 8 hours in a row which gives me anxiety.

If you haven’t already, please make sure you don’t book back-to-back meetings, if possible, to avoid burning out.

2. Exercise in the morning

Each morning, I walk with my wife for 90 minutes or use the treadmill or elliptical machine at my local gym for 60-90 minutes.

Not only does this give me much-needed “incubator” time (where ideas randomly pop into my head) but it also helps me stay trim and have high energy.

For me, exercise in the morning sets the right tone for the day and helps me make healthier choices as the day goes by.

If you can find the time, bake in 30-60 minutes in the morning to start your day off right.

3. Set rigid boundaries

One of the easiest ways to burn out is to be a people pleaser, and that’s who I am by nature.

So, I hired a Virtual Assistant to scrutinize each "ask" for my time and to be very stingy with it.

By reducing the number of meetings, podcasts, etc, I’ve been able to spend more time on self-care and with my family.

Check out Zirtual, Upwork, or Fiverr to hire a good Virtual Assistant if you’re feeling overwhelmed.

If you’re looking for ways to say “NO” to more things, check out this great resource from Pat Walls called, How to Say No.

“Balance is not better time management, but better boundary management. Balance means making choices and enjoying those choices.” — Betsy Jacobson

4. Get enough sleep

Ever since 2020 I've been going to sleep around 9:30p or 10:00p and getting up around 6:00a.

When I was 30 I could work on 6 hours of sleep, but in my 40s, I need the whole 8.

Good sleep is arguably the most important part (for me) of avoiding burnout.

I use a technique called 4-7-8 to get to sleep each night in less than 15 minutes. I highly recommend checking it out.

“The wise rest at least as hard as they work.” — Mokokoma Mokhonoana

5. Seek support

Don't be afraid to seek support from friends, family, and colleagues.

Being a Solopreneur or Entrepreneur is really difficult.

You need family and friends you can be open and transparent with, and you need a smart group of peers to help you realize when you're pushing too hard.

Find a few peers that are on a similar journey as you, and form a Slack or Discord group to hold each other accountable, and for that much-needed support.

6. Take time for yourself

Back in 2018 and 2019, I had no hobbies.

It was just work, work, work.

Now, I read, signed up for a Spanish tutor on Preply, and cook on a regular basis. I love investing time in things that require no (or little) time on the computer.

7. Prioritize your tasks

What's actually important for you to get done for your business?

Like, extremely important?

Be honest with yourself and eliminate, simplify, automate, and delegate everything outside of the 20% of work that truly moves the needle. This is key for avoiding burnout and still getting work done efficiently.

“Your energy is currency. Spend it well.” — Adrienne Bosh

And that’s it.

I hope you find issues like this helpful. I’ve realized that outside of the strategic and tactical elements of Solopreneurship, there is a huge mindset and energy problem that needed to be addressed.

So, I hope to do more of that this year.

Have a wonderful Saturday.