If you’re ambitious and driven, chances are you’re no stranger to stress. But when stress becomes chronic and you don’t build in recovery, you’re walking a straight path to burnout.
Let’s be clear: The problem isn’t stress. The problem is stress without recovery.
We’ve normalised pushing through. Working late. Delaying holidays. Telling ourselves we’ll rest “when things calm down.” But without systems that promote recovery, our energy reserves run dry – and when they do, performance drops, health suffers, and burnout becomes inevitable.
In sports science, there’s a concept called supercompensation – the idea that stress followed by recovery = growth. In weightlifting, muscle fibres literally get broken down by training, but when this is followed by an adequate period of recovery, typically 48 hours, the muscle doesn’t just heal, it grows back stronger. But without that rest, you’re not building strength – you’re causing damage.
The same principle applies to your mind and body at work. Stress followed by recovery leads to growth and resilience. Stress without recovery eventually leads to burnout.
So the solution to avoiding burnout is actually quite simple – routines that create rhythmic stress and recovery – the right oscillation between energy expenditure and energy renewal.
And the first step isn’t adding more things to your plate. It’s stopping the patterns that are quietly sabotaging your energy.
Let’s start with 3 common (but costly) mistakes I see high achievers make all the time (and I made myself).
When I was on the burnout continuum, sleep was the last thing I thought about and the first thing I sacrificed. I told myself I was being productive – but in reality, I was draining my capacity to think clearly, regulate my emotions, and perform at my best.
Sleep isn’t optional. It’s foundational.
Without it:
Every client I’ve worked with who reached burnout had poor sleep habits. Don’t let this be the blind spot that undoes your success.
In a recent burnout workshop I ran, a third of the room admitted they don’t take their full leave. One man still had 20 days unused at the end of the year.
Perhaps this sounds familiar to you.
We think: “I can’t step away right now. There’s too much going on.” But does that time ever really come? Rarely. There’s always something. Which means there’s never a perfect time to take a reset – only the time you decide to take one.
Make leave non-negotiable.
I recommend planning a full break (no emails, no “just checking in”) every 8-12 weeks. Think of it as an energy top-up – not a luxury, but a performance strategy.
Burnout is more than just physical exhaustion. It’s emotional depletion.
Positive emotions like joy, connection, love, and laughter fuel your emotional energy – and this directly impacts your focus, creativity, and ability to lead effectively.
One of the fastest ways to recharge emotionally is by spending time with the people you love and who lift you up.
Yet when under mounting work pressure, we often cut time with loved ones first. This is a mistake.
Your relationships aren’t “soft” parts of life. They’re a biological buffer against burnout. Prioritise them and you’ll see the ripple effects everywhere – from your mood to your motivation.
If you’re serious about preventing burnout and performing at your best, start by correcting these three patterns. Because until you stop the energy leaks, no amount of “resilience” or “mindset hacks” will make a lasting difference.
Need some help? Book your FREE discovery call here so we can discuss how I can help you to thrive again.
Check out the next article in this series ‘Burnout Prevention Part 2: The Foundation Most People Skip’ where I share the three core behaviours that help high achievers build sustainable success – without burning out. Read it here.