Understanding Burnout: Fast vs. Slow

When we talk about burnout, we often picture the obvious signs

• working non-stop

• ignoring health

• …sacrificing sleep,

  and then suddenly crashing!

This is what we call fast burnout—it's intense, immediate, and overwhelming.

But there's another kind, a silent killer that sneaks up on you: slow burnout.

This type isn't as dramatic but can be just as damaging and it looks like this:

• losing motivation

• days blurring together

• feeling trapped

• creative blocks

Slow burnout happens in seemingly stable work environments where

• your potential isn't fully tapped

• growth is stalled

• or your work doesn't align with your values.

It's a slow drain of your energy and enthusiasm, leaving you feeling stuck and unfulfilled.

Practical Steps to Combat Burnout

Here's some advice to help prevent both fast and slow burnout:

1. Do Things That Bring You Joy

Whether it's sailing, painting, or hiking, make time for activities that light you up.

Engaging in hobbies or passions outside of work helps recharge your batteries and brings a fresh perspective to your daily grind.

For example, if you love painting, set aside a few hours each week to indulge in your creativity, and DON’T feel bad about it!

2. Start a "Done List”

Keep a list of your accomplishments alongside your to-do list. It can boost your morale and sense of achievement.

Having a “done" list” can boost your morale and sense of achievement.

For instance, after completing a major project at work, jot it down on your "done list" and take a moment to appreciate your hard work. This can help you recognize your progress and stay motivated, especially on days when it feels like you're not getting much done!

3. Have an Honest Conversation with Your Manager (or yourself)

Talk about your aspirations and seek ways to align your tasks with your passions.

If you're feeling unfulfilled at work, schedule a meeting with your manager to discuss your career goals and how your current role can better align with them.

For example, if you’re passionate about marketing but stuck in a purely administrative role, express your interest in taking on marketing projects.

4. Incorporate Meaningful Tasks

Find ways to bring more purpose into your daily work, even if it's in small doses.

Look for tasks that align with your values or contribute to a larger goal you care about.

For instance, if you value sustainability, you could propose a recycling initiative at your workplace.

5. Meditate for 10 Minutes Every Morning

This can help center your mind and reduce stress.

Here are my favorite breathing techniques that you can steal for your meditation.

Box Breathing

Box breathing is a simple technique that can help you manage stress and improve focus. Here's how to do it:

1. Inhale: Breathe in slowly through your nose for a count of four.

2. Hold: Hold your breath for a count of four.

3. Exhale: Slowly exhale through your mouth for a count of four.

4. Hold: Hold your breath again for a count of four.

Repeat this cycle several times.

4-7-8 Breathing

This technique is great for relaxation and can help you fall asleep more easily:

1. Inhale: Breathe in through your nose for a count of four.

2. Hold: Hold your breath for a count of seven.

3. Exhale: Exhale completely through your mouth for a count of eight.

Repeat this four times.

Diaphragmatic Breathing

Also known as belly breathing, this technique engages your diaphragm for a deeper, more efficient breath:

1. Inhale: Place one hand on your chest and the other on your belly. Breathe in deeply through your nose, allowing your belly to rise while keeping your chest relatively still.

2. Exhale: Exhale slowly through your mouth, feeling your belly fall.

Practice this for a few minutes each day.

Sunsama: Your Burnout Solution

Managing tasks and staying organized can play a huge role in avoiding burnout.

This is where Sunsama comes in.

Sunsama helps you plan your workday, track your progress, and ensure you're focusing on what truly matters.

Plan Your Day

Allocate time for your tasks and breaks, ensuring you’re not overwhelmed.

Track Progress

Keep an eye on what you’ve accomplished, which helps maintain motivation and prevents the blur of days.

Balance Work and Life

Integrate your personal tasks and work tasks in one place to maintain a healthy work-life balance.

Remember, you can't pour from an empty cup. Take time to fill yourself up and make sure you're working in a way that's sustainable and fulfilling.

Thanks to Pejman Milani for the original post!

Stay balanced, stay productive! 🌟