How to Defeat Burnout Forever
Steal my 5 part "anti-burnout" routine (introverted entrepreneur and social media creator)
Burnout sucks.
As a content creator and entrepreneur — it’s easy to go 100 MPH chasing the next big milestone.
More followers.
More new clients.
More income streams.
More digital leverage.
But doing this for too long can lead to:
Panic attacks
Sunday scaries
Depression and anxiety
In 2023, I promised myself I’d do whatever it takes to avoid burnout forever.
Out of this came my 5-part “Anti Burnout” routine.
Today I’m sharing it with you.
𝟭. 𝗗𝗼 𝗦𝗼𝗺𝗲𝘁𝗵𝗶𝗻𝗴 𝗬𝗼𝘂 𝗟𝗼𝘃𝗲 𝗘𝘃𝗲𝗿𝘆 𝗗𝗮𝘆
If your week is all work and no play, you’re doing it wrong.
Block time every day for activities that recharge you and give you energy.
Not for money, for yourself.
For me, that looks like:
Reading a book
Listening to podcasts
Going for a morning walk
Journaling in a coffee shop
Whatever feels like "Play" to you, add it to your daily calendar and guard this time.
𝟮. 𝗕𝗲𝘁𝘁𝗲𝗿 𝗣𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵 = 𝗕𝗲𝘁𝘁𝗲𝗿 𝗠𝗲𝗻𝘁𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵
Treat your physical health like the most important meeting in your calendar.
Without your physical health, you can’t perform at the highest level.
Don’t underestimate the power of small habits:
Drink 1L of water first thing in the AM
Block 60-min/day for movement
Get sunlight after waking up
Limit alcohol consumption
Limit sugar consumption
Limit social media
The way to perform at your best in work & have really strong relationships is to prioritize your physical & mental health. More vigor, more focus/presence, more time, more learning, more depth.
— Andrew Huberman, Ph.D.
99% of my burnout episodes have come from neglecting my physical health and focusing solely on my work.
𝟯. 𝗘𝗹𝗶𝗺𝗶𝗻𝗮𝘁𝗲 𝗕𝘂𝗿𝗻𝗼𝘂𝘁 𝗙𝗮𝗰𝘁𝗼𝗿𝘀
What drains your energy?
Start building awareness around things that Give vs Suck your energy.
Often you need to eliminate certain things in life to elevate your overall happiness.
Mindset holding you back
People holding you back
Habits holding you back
Job holding you back
Easier said than done, but you can't improve without removing these barriers.
𝟰. 𝗘𝘀𝘁𝗮𝗯𝗹𝗶𝘀𝗵 𝗔𝗰𝗰𝗼𝘂𝗻𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆
One of the biggest mistakes I made that led to burnout in my career:
Not asking for help.
Accountability is a must for positive habit change that helps you avoid burnout.
Hiring a coach
Joining an online community
Creating a group DM with friends
Don't rely on willpower alone. Tell people about your goals to establish accountability.
Get others with similar goals to join you.
𝟱. 𝗖𝗵𝗮𝗻𝗴𝗲 𝗬𝗼𝘂𝗿 𝗠𝗶𝗻𝗱𝘀𝗲𝘁 𝗔𝗯𝗼𝘂𝘁 𝗪𝗼𝗿𝗸
School programmed me to believe all kinds of B.S. around work that was causing me to burn out.
Work 40-60 hours/week
Sleep when you're dead
More hours = productivity
Every message & email is urgent
Work is supposed to be miserable
“Forty-hour workweeks are a relic of the Industrial Age. Knowledge workers function like athletes: train and sprint, then rest and reassess.”
— Naval Ravikant
Start to question this “old school” way of thinking and develop your own philosophy for work to avoid burning out.
What's your best anti-burnout tip?
Tell me in the comments.
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Loved this and your coffee pics too
Love this guide man, more people should see this!