Tips to Combat Work Exhaustion

High performance isn't about enduring fatigue. It’s about engineering energy. I get asked constantly: "How do you perform complex revision surgeries, run the Indiana Orthopedic Institute as CEO, travel 25 weeks a year, and raise six kids?" The assumption is that I’m just "grinding" or caffeine-dependent. The reality is that it's engineering. If you treat your physiology like a rental car, it will break down under pressure. If you treat it like a high-performance machine, you can safely push the limits of output. When 60+ hour weeks are the baseline requirement for your goals, standard advice doesn't apply. Survival isn't enough; you need sustainable, elite cognition. Harvard Business Review reports that more than 50% of professionals experience burnout, driven largely by chronic stress, poor recovery, and constant cognitive overload. When long hours are non-negotiable, standard productivity advice stops working. Survival is not the goal. Sustained, elite focus is. High Performance Is an Energy System... These 6 Principles Make the Difference: 1/ Protect Your Cognitive Peak ↳ Decision quality drops before speed does ↳ Peak hours are reserved for surgery and strategy ↳ Low value work never touches peak brain time 2/ Train the Body for Endurance ↳ Daily movement, mobility, and strength matter ↳ Better mitochondrial efficiency means better mental stamina ↳ Physical training supports cognitive output 3/ Eat for Stability, Not Stimulation ↳ Protein forward, low sugar meals ↳ Fewer insulin spikes means fewer crashes ↳ Steady fuel equals steady focus 4/ Use Strategic Recovery ↳ No long naps required ↳ Breathing drills, stillness, and short walks reset the nervous system ↳ Think pit stop, not shutdown 5/ Eliminate Energy Leaks ↳ Energy is finite ↳ Meetings, distractions, and trivial decisions drain it ↳ Focus multiplies output 6/ Respect Circadian Discipline ↳ Consistent sleep and wake times matter ↳ Predictability strengthens hormonal balance ↳ Quality of rest beats quantity This isn’t about glorifying exhaustion. It’s about respecting the physiological demands of leadership. Burnout isn’t caused by working hard. It’s caused by working hard without a system. Are you building high performance systems? I wrote an article about this in my newsletter called The Incision Point. You can access it here: https://buff.ly/oLEaTrK -—————— ♻️ Repost to help your network grow 🔔 Follow Michael Meneghini, MD for more

Burnout isn't just being tired. 1 in 4 high-performers experience it before age 40. It's your body forcing you to stop before you break completely. Here's what burnout actually is (& how to prevent it before it destroys your performance): 1. What burnout actually is Burnout is chronic physical and emotional exhaustion caused by prolonged stress. It's not just a bad week. It's weeks or months of: • Feeling drained even after rest • Cynicism toward work you used to enjoy • Reduced performance despite working harder Your body is literally forcing you to slow down. 2. Why high-performers are most at risk Burnout happens when you: • Ignore your body's warning signals • Sacrifice sleep and recovery consistently • Work without sustainable boundaries • Treat stress as a badge of honor 3. The early warning signs Before full burnout hits, your body sends signals: • Loss of motivation for activities you usually enjoy • Waking up tired despite adequate sleep • Increased irritability over small things • Getting sick more often 4. The burnout cycle Stress → Poor sleep → Worse performance → More stress → Less recovery time → Chronic exhaustion Most people try to solve this by working harder. That's like trying to put out a fire with gasoline. Here’s how to actually prevent it: 1) Set non-negotiable boundaries • Same bedtime every night (yes, even during busy seasons) • One complete day off weekly (no work emails) • Regular meals that aren't eaten at your desk You need to set boundaries with your work. 2) Build recovery into your schedule Don't wait until you're burned out to prioritize recovery. • Schedule downtime like you schedule meetings • Use vacation days for actual rest, not just different work • Practice stress management daily, not just when overwhelmed 3) The energy audit Track what gives you energy vs. what drains it for one week. Energy givers: • Quality sleep • Good food • Movement • Meaningful work Energy drains: • Toxic people • Decision fatigue • Poor boundaries • Constant notifications Maximize the givers. Minimize the drains. 4) Exercise and nutrition are non-negotiable When you're stressed, exercise and good food are the first things to go. That's backwards. Stress is exactly when you need them most. • 20 minutes of movement daily (even just walking) • Protein at every meal to stabilize blood sugar • Real food over processed junk Your body can't handle stress without proper fuel and recovery. 5. What to do if you're already burned out Stop trying to power through it. That's what got you here. • Prioritize sleep above everything else • Say no to non-essential commitments • Focus on basic needs: food, water, movement, rest • Consider professional help if symptoms persist Recovery takes time. Be patient with the process. Any questions? Drop them below. & Follow me for more content like this

We wear many hats in our roles - leading meetings, handling crises, planning ahead, and ensuring alignment. However, it's essential to acknowledge the toll these responsibilities can take on our mental well-being. Brain fatigue is a common challenge many of us face. 📍The persistent tiredness, the need to re-read emails multiple times, and the struggle with decisions that would typically be straightforward - if these experiences resonate with you, know that you're not alone. Ignoring brain fatigue can significantly impact productivity, clarity, and overall team performance. Here are some practical strategies based on experience to safeguard your mental energy: 1️⃣ Take intentional breaks: Allocate 15–30 minutes between tasks and honor these breaks. 2️⃣ Delegate strategically: Empower your team members and avoid shouldering all responsibilities alone. 3️⃣ Establish clear boundaries: Saying "no" when necessary preserves your focus and capacity. 4️⃣ Schedule thinking time: Dedicate regular slots for strategic thinking, not just troubleshooting. 5️⃣ Review meeting effectiveness: If a meeting isn't adding value, consider eliminating it. 6️⃣ Develop a shutdown ritual: Signal the end of work to your brain and allow it to recharge. 7️⃣ Normalize discussions on mental fatigue: When leaders openly address these issues, it encourages others to do the same. Remember, experiencing mental fatigue isn't a sign of failure; it's valuable feedback. Safeguarding your mental well-being is crucial as your brain is your most valuable asset. Prioritize breaks to prevent burnout - your leadership effectiveness isn't measured by the hours worked but by the clarity you bring. Great project managers prioritize intentionality over busyness. Let's lead from a place of strength, not exhaustion 💪🏽 For more insights on project management excellence and high performance, follow me, Benjamina Mbah Acha. 📌 What's one small step you'll take today to protect your mental energy? Share in the comments

Dear Team, Have you ever heard of “the runner’s wall”? It’s that moment in a marathon when the runner’s legs feel like they’ve turned to lead. Their body is screaming to stop, but their willpower pushes them forward. They wobble, stumble, and sometimes cross the finish line dangerously close to collapse. The same thing can happen at work. It happens to me. When you push through long hours, skip breaks, or ignore signs of fatigue, you’re not being “tough” — you’re running straight into your own wall. And in our line of work, that can lead to mistakes, lapses in judgment, and serious incidents. What Burnout Looks Like: -Trouble focusing or forgetting simple tasks -Irritability or short temper with co-workers -Feeling tired even after sleeping -Going through the motions but not feeling engaged -Physical signs like headaches, tension, or dizziness These are your body’s warning lights. Ignoring them is like ignoring a low-fuel light on a jobsite vehicle — eventually, something shuts down. Tips & Tricks to Prevent Burnout: 1. Pace Yourself: Just like a marathon runner, steady effort wins the race. Take breaks, rotate tasks when possible, and manage your workload in realistic chunks. 2. Hydrate and Refuel: Dehydration and poor nutrition amplify fatigue. Drink water regularly, and eat balanced meals instead of skipping lunch or relying on energy drinks. 3. Rest Means Recovery: A good night’s sleep restores more than your energy — it rebuilds focus, balance, and emotional control. Set boundaries to protect your rest. 4. Talk About It: If you’re overloaded, speak up. Let your supervisor or safety lead know. Addressing stress early prevents burnout from turning into an incident. 5. Support Your Team: Keep an eye out for your coworkers. If you see someone “wobbling toward the finish line,” step in and help them reset. Safety is a team effort, not a solo race. Remember: You can’t pour from an empty cup, and you can’t work safely on empty energy. Burnout doesn’t just affect performance — it affects judgment, reaction time, and your ability to spot hazards. P.S.: Recognizing your limits is a strength, not a weakness. Slow down, recharge, and come back stronger. The goal isn’t to limp across the finish line — it’s to cross safely and ready for the next race. "Safety Takes Time, so Take the Time for Safety" Dwayne

Are you struggling in an under-resourced #workplace? Inadequate staffing has been cited as one of the biggest stressors in today's business world. As employees struggle to manage the job responsibilities of 2 or 3 people, exhaustion happens first. Long working hours, with little to no downtime, leads to mental and physical fatigue. In the long term, it’s the pressure to continue to meet high expectations, even though the workload is unmanageable, that causes #burnout. At this stage, employees either collapse or quit. As employees we know working like this is harmful and not sustainable, but we keep going. The fears of: ❗️ disapproval and judgement  ❗️ missing out on a promotion  ❗️ being seen as weak, imperfect or a poor performer  ❗️ letting people down ❗️ being indispensable ❗️ conflict or confrontation ❗️ rejection or job loss make us soldier on. The hope of change fuels us to keep going. But eventually, even that won't save us from burning out. If you’re in an under-resourced environment and struggling with your workload, standing up for your physical, emotional and mental needs is crucial. Otherwise, burnout will ensue. Take charge of what you can: ✅ Reduce overwhelm by creating a list of most critical/time-sensitive tasks and focus on those first. Break down larger tasks into smaller, manageable mini-goals. ✅ Block time for specific tasks, including breaks - eliminate distractions, and learn how to say “no” to additional workload and people (you can also say “I can’t do it now but I can do it *state time* or “colleague” can help you…) ✅ Communicate challenges and ask for guidance, tools and techniques from managers, mentors, HR, colleagues ✅ Learn/model influencing, selling and negotiating skills to increase your chances of making your needs heard and getting the resources or support you need ✅ Clarify your boundaries, communicate them and stand by them ✅ Seek professional help to work on what's stopping you from setting boundaries e.g. people pleasing, fears of saying no, perfectionism, FOMO, fear of job loss ✅ Update CV, LinkedIn profile, nurture your network, upskill to create psychological safety that if you lost your job, you’d find another one Sometimes the under-resourced state is temporary - and it's doing the best you can with the resources you have until the storm blows over. But if this is ongoing or permanent, and your employer isn’t willing to give you what you need to perform at your best, you must ask yourself: 1) What are you really doing this for? And 2) Is it worth it? What other advice would you give to anyone working in an under-resourced environment right now? #workstress #overworked #mentalhealth

Do you feel unmotivated to take action of any kind? Do you no longer find joy in hobbies or spending time with loved ones? These could be symptoms of burnout, indicating you may be overworking and feeling mentally and physically drained. According to research by Deloitte: 77% of professionals experience burnout in their current jobs. As alarming as this statistic is, the real issue lies in the fact that many of us don't even recognize the signs until it's far too late. Throughout my career, I can recall several instances where in hindsight I experienced burnout. While from the outside I was succeeding in my career, on the inside I was struggling with my mindset, feelings and relationships. I was fortunate to have a strong support network (both professional and personal) that supported me through these struggles. This personal experience made me realize the importance of normalizing speaking about this topic and educating myself and others on prevention and management strategies. To get some practical insights and tips on this topic, I reached out to my friend Dora Vanourek. Dora is a Burnout Coach for Tech Professionals, a LinkedIn Top Voice on Resiliency, and a Senior Consulting Services leader at IBM. Here are 5 invaluable tips she shared on preventing and managing burnout: 1. Recognize Early Signs of Burnout: Burnout does not happen overnight - instead, it slowly creeps in. Watch out for early signs such as exhaustion, emotional overwhelm, disrupted sleep, changes in eating habits, disconnect from social life, reduced motivation and self-care, physical ailments, and reduced performance. 2. Understand and Address Root Causes: Long hours might seem to cause burnout, but they're often just a symptom of deeper issues. Common root causes include feeling undervalued, working in a toxic team environment, lack of autonomy in how you work, perceived unfairness, and a mismatch between job requirements and your values. Addressing these core issues is essential. 3. Engage in Activities: Find an activity that energizes you and helps you disconnect from your work. Aim for at least 15 minutes on most days. Anything you enjoy will be beneficial: walk, exercise, creative hobbies, dancing to favorite songs, gardening, meditation, etc. 4. Incorporate Meaningful Tasks in Your Work: All jobs have less enjoyable tasks. Research shows that you are less likely to burn out if at least 20% of your work is meaningful. An example is mentoring or coaching someone, developing new ideas or developing a training course for others. Everyone finds meaning in different tasks - reflect and find yours. 5. Ask for help: You are never alone. Reach out to a friend or professional. Your company might have employee assistance programs, or point you to available help in your country. Looking for additional insights on the topic? Follow Dora here on LinkedIn. She posts daily on the topics of  burnout, careers, mindset, coaching, and leadership.

I was laying on my bed and I couldn’t move. I felt paralyzed, like my brain and body were malfunctioning. It was the third day of horrible sleep, apathy, a low mood, and complete disinterest in work. At first, I thought I was getting depressed again. I could feel the shock of fear spread throughout my body. Then I paused and took a deep breaths. I realized I had been working 15-hour days for the past two weeks without giving my brain a chance to recover. I was burnt out. The hardest part? I did it to myself. I run my own business. I choose my hours. And I still pushed myself too far. Now imagine those who don’t have that choice. Many companies create toxic cultures that demand more without offering recovery. In fact, 82% of employees in tech experience burnout. (CharlieHR) So I made a change: – Took two days off to reset – Got a therapist to help with the mental load – Capped my work hours Peak performance is an endurance race, not a sprint. If you’re burned out, here are a few things that helped me: 1️⃣ Speak up early. Talk to someone you trust before it spirals. 2️⃣ Schedule micro-recovery. Even 10 to 15 minutes of real breaks between deep work helps. 3️⃣ Track your energy. Not just your hours. Know what drains you and what fuels you. 4️⃣ Prioritize sleep. Like your next promotion depends on it. Because it does. 5️⃣ Set boundaries. A hard stop time is non-negotiable. 6️⃣ Ask for help. You don’t have to carry it alone. To sum it up… You wouldn’t expect your phone to run on 1%, so why expect that from yourself? Rest isn’t a reward. It’s a requirement. For more tips on #burnout, overcoming a #toxicworkplace, and achieving #PeakPerformance, follow Alex Wisch.

Scope. Schedule. Self-care. Let’s get something straight: You are not a machine. You are not a robot. You are a project manager. And even you need recovery time. In a world that worships hustle, it’s easy to wear exhaustion like an achievement. But here’s the truth: The best PMs don’t just plan deliverables. They plan for sustainability. That means: → Building realistic timelines, not heroic ones. → Taking breaks before burnout becomes a breakdown. → Delegating with intention. → Saying “no” without guilt. → Protecting your energy like you protect your project scope. You don’t win by running on empty. You win by knowing when to pause, reflect, and reset. So the next time you feel the pressure to power through, remember this: Rest isn’t a weakness. It’s wisdom. And it’s part of the process. Project managers: take care of the project, but don’t forget to take care of the person running it.

You are not tired. You are mentally scattered. Because you never actually ended the workday. You close your laptop. But your brain is still open for business. You keep thinking about the next email, the unfinished task, the thing you forgot to write down. That’s not rest. That’s low-grade anxiety in disguise. No wonder you wake up exhausted. You never shut down. Let’s change that. Here’s a simple Shutdown Ritual to help you feel done for the day/week. 💡 Purpose The workday doesn’t truly end when you stop working. It ends when your mind can let go. The Shutdown Ritual is designed to → help you clear your thoughts, → prepare for tomorrow, and → signal your brain that it’s time to relax and recharge. Doing this consistently helps you ↳ wind down faster, ↳ sleep better, and ↳ start the next day feeling focused and ready. 🛠 Daily Shutdown Ritual 1️⃣ Capture Loose Ends Spend 5 minutes doing a quick brain dump of any unfinished tasks, loose ideas, or follow-ups. Use your task manager or notes app. Don’t worry about organizing, just get it out of your head. 2️⃣ Set Up Tomorrow Review your priorities for the next day. Adjust if necessary. Make sure no more than three main tasks are on your list. Leave quick notes on where to start in the morning. 3️⃣ Reflect and Release → Celebrate small wins: Jot down one thing you accomplished today. → Acknowledge challenges: Write down one thing that didn’t go as planned and how you’ll address it. → Close work tabs: Shut down your computer and physically move away from your workspace. 4️⃣ Signal the End Have a closing activity that signals the end of the workday: 🥾 A short walk 💨 Breathing exercise 🫖 A cup of tea Say a phrase to yourself: “Work is done, I can relax now.” 📝 Weekly Shutdown Ritual (Weekend Wrap-Up) The end of the week is a chance to zoom out and reflect on broader progress. 1️⃣ Weekly Reflection (part of the weekly check-in) - What went well this week? - What could have gone better? - What are the key lessons learned? 2️⃣ Wrap Up Loose Ends Look at your weekly three priorities. Did you complete them? Make a note of any unfinished business to carry forward. 3️⃣ Set Up Next Week → Draft your top three priorities for next week. → Identify any potential challenges or high-effort tasks. → Plan for when to start each key task. 4️⃣ Mental Reset Physically clean up your workspace. Do a ritual that marks the weekend: - A mindful activity like journaling or meditating - Engaging in a non-work hobby Acknowledge your effort: Remind yourself: “I did enough this week. I can rest.” 🚀 Make It a Habit Start with a simple version of the ritual. Add more steps as you get comfortable. Be consistent. Even a 5-minute version works. Allow yourself to truly shut down. No peeking at emails after the ritual. 📌 Bookmark this post for later, or give it a 💡 or a ❤️. PS: Check out my profile to learn more about Introvert OS. Follow me for daily tips.

In toxic work cultures, burnout is normalized. 10 years from now, the only people who will remember you worked late is your family. Burnout is dangerous because it steals the energy you need for tomorrow, to get through today. You're draining your future self to power your current self. Burnout sacrifices your well-being for short-term gains. It happens when you work too hard for too long without taking care of yourself. Burnout happens when you're physically and emotionally exhausted. You might feel: 1. Sad for no reason 2. Tired all the time 3. Frustrated easily 4. Not excited 5. Anxious 10 Rules for Avoiding Burnout and Protecting Your Focus: 1) Learn to Say "No": Don't overextend yourself – know your limits and politely decline additional tasks. Set clear limits on your work hours and stick to them. Don't let work take over your life. 2) Use Your Time Off Use your vacation days and sick days when you need them. They're there for a reason! Taking time off can help you return to work feeling refreshed and ready to go. 3) Practice Time Management: Effective time management is key to preventing burnout. Prioritize your tasks based on their urgency and importance, and use tools like calendars and to-do lists to stay organized. Avoid multitasking, as it can lead to decreased productivity and increased stress levels. 4) Practice Relaxation Techniques Relaxation techniques like deep breathing, meditation, and yoga can help reduce stress. Find a technique that works for you and make it a regular part of your routine. 5) Embrace a Growth Mindset: A growth mindset will help you view challenges as opportunities for growth, rather than sources of stress. 6) Take Regular Breaks: A short walk, quick stretch, power nap, or meditation can make a big difference. Your brain needs these little rest periods to stay sharp. 7) Get Quality Sleep: Aim for 7-9 hours of restful sleep each night. Recharge your mind, body and soul. 8) Eat Healthier: What you eat affects how you feel. Fuel your body with nutritious and healthy foods. 9) Stay Active: Regular exercise boosts energy levels and improves mood. 10) Relax and Unwind: Make time for hobbies, meditation, or other stress-relieving activities. ♻️ Too many people suffer with burnout, help them by sharing this!