How to Avoid Burnout: 5 Relatable Steps That Actually Work
Intro: When Burnout Looks Chill AF
The audacity of my therapist to tell me I was exhibiting all the signs of burnout 😤. I knew what burnout felt like—and it didn’t look like me being all floja (lazy), binge-watching shows and napping in between emails. I was convinced I was having a full-on perimenopause moment (and honestly, that still might be true—I’ll ask my bestie ChatGPT tomorrow just in case👀).
This is why I always include a disclaimer to seek professional medical advice. Because let’s be real—people have called me the “most sober stoner” they know. I’m that chill. I vibe to island and reggae music, meditate, sage the house, burn incense, have crystals and zen spaces everywhere. I’ve been sober for over 3 years—no alcohol, no gummies, no green grass, no nothing.
And yet… burnout snuck in.
Turns out, my therapist was right. 😩
You're not lazy. You're not “deprimida (depressed)” like my abuela used to say anytime I wanted to stay home instead of hitting up happy hour. You're just overloaded.
Maybe perimenopause is playing backup vocals in this mess—but the lead singer? That’s burnout. And yes, I’ll be bringing that up at my next session.
Step 1: Recognize the Signs Early
Burnout doesn't always show up screaming—it sometimes shows up in silence. In disinterest. In a deep “meh” that you can’t shake.
👀 What to Look For:
Physical signs:
We carry stress in our necks, stomachs, shoulders, hips, and jaws.
✨ Are you constantly rubbing your neck or shoulders?
✨ Is your jaw tight? Are you clenching without noticing?
✨ Ever get “bubble guts” from anxiety?
✨ Did you know we store trauma in our hips?
Emotional signs:
😭 Are you crying more than usual?
😤 Snapping at people for little things?
😐 Feeling emotionally numb or disconnected?
Behavioral clues:
Procrastinating more than usual
Avoiding responsibilities
Cancelling social plans
Binge-watching or doom-scrolling
Ignoring texts or emails
Skipping routines or self-care habits
Losing interest in things you normally enjoy
🔄 Past Me vs. Burned Out Me Now:
Burnout Then
Sleep? What sleep? I was running on fumes.
I took naps all day and still didn’t feel rested. Hello, savasana.
I lived on fried food and called it foodie culture.
I skipped meals. Ate snacks. It was... functional. Not joyful.
60+ hour workweeks, including weekends and vacations.
Burnout Now
I did the bare minimum and scrolled my way through it.
My neck was my stress barometer—it hurt constantly.
No new pains. Just the usual ones I’ve learned to ignore.
💡 Tip: Check in with your body and your habits.
Your body will whisper before it screams. If something feels off, don’t brush it off.
Step 2: Set Boundaries With Yourself
Not just with people—but with your calendar, your phone, and your automatic “yes.” 🙃
I have to confess… the past two months? I wasn’t writing anything down.
And if you know me, you know I normally have things triple logged—on my wall calendar, in my paper planner, and on Outlook. (Yes, I need it everywhere. Judge me all you want, I can take it LOL)
But this time, I got lazy. I just started saying yes to every invite, every event, every opportunity—without checking my schedule. And guess what?
When I finally sat down to organize myself, I realized I had double-booked multiple times. Cue the guilt-ridden texts letting people know I couldn’t make it after all. 🙈
In the veteran community, it feels like everything happens on the same day.
Take my birthday this year—April 12 (best day ever, obviously 🎉). I swore I’d do nothing but celebrate me. But that same morning was the Pat Tillman Run. That night? VetFest in Surprise, Arizona. Plus a couple other events. I can’t remember the other Veteran events that day, but I attended NONE of them and stayed committed to celebrating me.
I made the tough call: I chose joy. I went to a baseball game instead so I could snag a bobblehead of my favorite Diamondbacks player. ⚾ And I don’t regret it one bit.
Here’s the truth:
You can’t do it all.
You shouldn’t do it all.
Sometimes, the most powerful boundary is choosing none of the above.
✨ “Try This” Tip: Say one “no” per week—minimum. And cap your commitments at two per week (or month) if you’re in your burnout recovery era. More than that? It’s a recipe for chaos, not connection.
Step 3: Schedule Joy Like a Boss
Not just rest—joy. The fun, the laughter, the recharge. 💃🏽
During this chill burnout era, I was resting. Napping? Check. Sleeping in? Check. But joy? That was missing. So I pulled the ultimate self-care flex: I scheduled a spontaneous daycation with my little family.
We hit up a resort, I sipped a mock-piña colada (which the server called a smoothie, but whatever 😏), devoured some bomb chicken nachos, floated in the lazy river, and actually relaxed. No rushing. No guilt. Just presence.
We got there at 11 a.m. and stayed ‘til the pool closed at 5. My husband even said, “This feels like a cruise—minus the drink package.” And he was right. It was exactly what I needed—straight from my therapist’s mouth to my calendar.
Bonus Tip: Schedule joy with the same commitment you give to meetings. Put it on your calendar. Make it non-negotiable.
Question for You: What’s one thing you did recently that made you feel genuinely happy?
Step 4: Stop Associating Success with Sacrifice
“Tienes que hacer sacrificios…”
(You have to make sacrifices…)
How many times have we heard that one? 🙄
It’s ingrained in us. Our parents, grandparents, ancestors—they had to hustle and grind to survive. But here we are, generations later, still thinking the only way to succeed is to burn ourselves out.
Here’s the truth:
✅ You don’t need to say yes to everything.
✅ You don’t have to be the first one at work and the last one to leave.
✅ You don’t have to give up your health, your peace, or your sanity to be successful.
I’m done sacrificing my joy and calling it productivity. I can work hard and still protect my boundaries, my peace, my whole damn nervous system. Forget hustle culture and the "rise and grind" lies.
Success should feel like alignment—not exhaustion.
Step 5: Replan Your Life with Intention
You’re not lazy. You’re not a mess. You’re just overdue for a reset.
And that starts with intention—putting yourself first (without guilt), choosing peace over pressure, and designing a life that actually supports your whole self. 💛
Here’s what I’m doing differently after my chill burnout:
⏰ Time Blocking Like a Boss
Game. Freakin’. Changer.
I block everything—even breaks—into my calendar. I’ve got 15-minute recharge blocks, mandatory 30-minute lunch, and no meetings on Fridays (unless it's Oprah calling, then maybe). Fridays are for catching up, admin tasks, and not being in back-to-back Zoom fatigue.
➡️ Want to learn how to time block like a goal-getter? Check out this blog on time management.
🙅♀️ Fewer Events, More Alignment
I’m done overcommitting.
If it’s not aligned, I’m not attending. With two six-month leadership programs on my plate, I’ve realized my weekends are sacred. Rest is part of the plan. If an event isn’t a “hell yes,” it’s a “no, thank you.”
✨ Need a Kickstart?
Grab your FREE Fuel Your Week Starter Kit – it’s your weekly reset cheat sheet.
Let’s ditch chaos and step into clarity. ➡️ Get it here.
💬 Wrap-Up: You’re Not Failing—You’re Feeling
You’re not behind. You’re not broken.
You’re just feeling it all—and that’s proof you’re still in the game.
“You’re not weak. You’re waking up.” ← That is strength.
“It’s okay to pause.” ← That’s the move.
Want more support?
📖 Grab a copy of my book Get It Together (Without Losing Your Mind)—it’s full of stories and strategies to help you reclaim your time, energy, and purpose.
📬 Ready for a weekly reset that keeps it real, raw, and empowering? Subscribe to the Fuel Your Week newsletter.
👉🏼 Buy the book - Subscribe to the Newsletter - or fuel me with some cafecito
Disclaimer:
I am not a doctor, psychologist, or licensed therapist. Everything I share is based on my personal experiences and should not be considered professional advice. For personalized guidance, always consult a licensed medical or mental health professional—yes, a real one, not "Dr. Google" or the comment section of social media.
If you're in crisis, please call 911 or reach out to the 988 Lifeline for immediate support. You're not alone, and real help is available.
