It was 9:32 AM on a Wednesday when I could barely keep my head up.
It was 2020, the third year of my business, just before the madness that would shut down the world.
That morning, I had got out of bed and proceeded to get ready for my workday. But my head was pounding.
This was a migraine and not the “drink water and lie down” kind. This was the knock-you-out, nauseating, can’t-lift-your-head kind. I’d get temporary relief only when lying perfectly still — until the next wave of pain and nausea hit. I was having these kinds of migraines at least once a month.
I went to the optometrist. Maybe I needed glasses again? She said my eyes were fine. A doctor later told me it was likely hormonal.
So I accepted it. This was just how my body worked now. Right?
I had a Zoom call — pitching a new client — when the nausea hit. My head was pounding, my throat tightened, and I had no words left to give. What followed wasn’t just messy. It was a wake-up call.
Burnout had been whispering to me for months. That morning, it screamed.
Speed feels good — until it doesn’t.
In nearly a decade of running businesses and managing multiple projects, I’ve realized something: stress is like a tollbooth we check into on the highway to declining mental health, poor sleep, and a compromised immune system.
And it’s not just anecdotal.
According to the World Health Organization, burnout is now recognized as an occupational phenomenon, defined by feelings of energy depletion, increased mental distance from one’s job, and reduced professional efficacy. In fact, chronic stress — when left unchecked — can increase the risk of heart disease, stroke, and even shorten your lifespan by up to 2.8 years, as reported by the American Psychological Association (APA).
A 2023 Harvard Business Review article revealed that burnout not only impairs workplace performance but also spills over into our personal lives, straining relationships, increasing substance use, and leading to disengagement and depression.
Burnout doesn’t just affect how we show up at work — it erodes how we show up in life. And yet, we wear hustle like a badge of honor. We silence our needs. We feel guilty for taking breaks.
But here’s the truth: sustainable success isn’t about sprinting — it’s about staying in the game.
You can only ignore your body for so long before it hands you a bill. I learned that the hard way.
Here are some tools that won’t just help you avoid burnout. They’ll amplify your clarity, creativity, and resilience. You can build success that doesn’t cost your sanity:
1. Rest Isn’t Optional, It’s Operational
The most productive month of my year? January. Why? Because the holiday season forced me to stop. Stepping away led to clearer decisions, better ideas, and actual joy.
Studies cited in Harvard Business Review show that even short periods of rest, like long weekends or vacation breaks, can improve cognition, lower stress, and boost productivity by 15–20%. You’re not falling behind, you’re fueling forward.
2. Morning Momentum Sets the Tone
High performers don’t just have goals — they have rituals. A strong morning routine (sunlight, movement, hydration, gratitude) creates clarity and steadiness. It’s not about being perfect. It’s about showing up for yourself before you show up for everyone else.
According to research published in Harvard Business Review, morning routines help reduce cognitive overload and decision fatigue, improving focus and productivity throughout the day. Another Forbes article highlights how rituals like morning sunlight and movement are linked to better emotional regulation and energy levels. In fact, people who establish a consistent morning practice report 25% greater feelings of control and reduced stress by midday.
3. Reframe the Guilt of Time Off
Taking time off used to make me anxious. Until I realized that guilt was just old programming. Now, I plan for it. Even on work trips, I carve out time for joy, rest, and reconnection. Because time off isn’t a reward, it’s part of the plan.
Data from the American Psychological Association confirms that regular vacation time is associated with reduced stress, improved mood, and increased resilience. One 2022 study found that employees who took just three days off returned with 80% improved sleep and significantly lower cortisol levels. And yet, over 55% of Americans leave vacation days unused — often due to guilt or fear of falling behind. Let’s change that.
4. Show Up for Yourself Daily
The hardest thing to do — and the most powerful — is to keep showing up, even when it’s inconvenient. Even when the inner critic is loud. Every morning, the choice begins with a single act: do I snooze, or do I show up? The ripple effect is real.
Consistency isn’t glamorous, but it’s transformative. HBR reports that individuals who engage in daily self-care rituals — such as journaling, planning, or even short mindfulness exercises — experience up to 23% fewer stress-related symptoms and are significantly more adaptable to challenges. Daily habits don’t need to be long. They just need to be yours. And practiced.
If you’ve been sprinting, consider this your permission slip to slow down.
Because speed may impress, but sustainability wins.
