Burnout

Spot the warning signs early:

Burnout has a way of sneaking up on people.

Especially those who don’t realize that more than half of employees report experiencing it at work.

Use this sheet to:
↳Identify the signs of burnout before it’s too late
↳And take deliberate and proven steps to prevent it


11 Burnout Signs:

1. Exhaustion
Ex: You wake up tired after 8 hours of sleep

2. Overwhelm
Ex: You stare at emails but can’t start replying

3. Numbness
Ex: You scroll for hours but feel nothing

4. Dread
Ex: You feel a pit in your stomach every Sunday night

5. Irritability
Ex: You feel rage when someone adds a meeting

6. Procrastination
Ex: You delay work until the last minute, every time

7. Withdrawal
Ex: You avoid small talk at work entirely

8. Brain fog
Ex: You forget things seconds after hearing them

9. Cynicism
Ex: You assume every message from your boss is bad news

10. Sickness
Ex: You get frequent colds, headaches, or stomach issues

11. Escape fantasies
Ex: You daydream about quitting without a plan


11 Burnout Shields:

1. Digital Rest
Ex: Take a real lunch break without your phone

2. Sleep
Ex: Go to bed 30 minutes earlier for a week

3. Boundaries
Ex: Turn off Slack or email after 6pm

4. Movement
Ex: Walk outside for 15 minutes before work

5. Connection
Ex: Call a friend just to catch up – not to vent

6. Nature
Ex: Eat breakfast outside or near a window

7. Play
Ex: Try a hobby just for fun, like doodling or puzzles

8. Mindfulness
Ex: Do a 5-minute breathing exercise after meetings

9. Delegation
Ex: Ask a teammate to take a task off your plate

10. Saying No
Ex: Decline a meeting that doesn’t need you

11. Breaks
Ex: Step away from your desk for at least 10 minutes


Have you experienced burnout before?