Small changes 🌱 to prevent burnout

Welcome to Quick Confidence! This weekly letter delivers a spritz of stories, tips and actions that will build your confidence and power. Each tip bolsters confidence in your body, mind, and relationships so you can lead yourself and others to greatness. Quick Confidence is also a book! Get your copy to carry confidence wherever you go. 

You know that feeling when even the smallest task feels monumental? Your mind feels foggy, your motivation vanishes like smoke, and every decision, email, or meeting is like a weight you’re carrying uphill.

Be careful ⚠️ because these signs may be burnout creeping in.

When I’ve been on the verge of burnout, it didn’t matter that I was working on something I love. Promoting my books has been a dream come true, but even dreams have a cost. I’ve caught myself in that burnout zone more than once, and it’s a tough place to be. Burnout drains your energy, messes with your focus, and leaves you feeling completely depleted.

I know I’m not alone. Research shows 59% of U.S. workers experience burnout, and for Gen Z, it’s even higher—over 70% report serious burnout symptoms!

But here’s the thing: burnout doesn’t just impact your work—it chips away at your confidence too. It’s nearly impossible to feel self-assured when you’re dealing with the pressure to overachieve, physical strain, uncertainty, or a lack of work-life balance—or some combination of all of the above. How can you feel creative, capable, or empowered when you’re emotionally and physically running on empty? 😣 

It’s time to break the cycle by prioritizing rest and recharging. And while we’d all love a week-long tropical escape, most of us need practical, accessible solutions we can integrate into our everyday lives. So, I’m offering strategies that are easy to implement and can help you feel more balanced, restored, and in control.

Quick Confidence Tips to Prevent and Overcome Burnout

1. Mindset: Identify your personal burnout signals. Everyone experiences burnout differently. For some, it's when accomplishments feel hollow. For others, it's creeping cynicism or exhaustion. For me, the telltale sign is mental fog. When my schedule is so packed that I start forgetting things or feel perpetually late, it's a clear red flag. Sound familiar? Reflect on what your warning signs are, and then ask yourself: What small changes can I make today to alleviate this stress? Recognizing these signals early can help you course-correct before you hit rock bottom.
2. Embodied: Envision your ideal, energy-boosting day. This builds perfectly on the first tip, but instead of reacting to burnout, this is about proactively preventing it. Ask yourself: What activities make me feel truly energized and alive? For me, it’s having buffer time during my day between meetings—to stretch, breathe, and connect with a friend. Those small resets remind me I’m human and refill my tank. What about you? Maybe it’s quiet, creative time, a short nap, or taking on 10% less each day. When you know what an energy-boosting day looks like for you, it becomes much easier to intentionally build those habits into your daily routine, stopping burnout in its tracks.
3. Interpersonal: Plan monthly “microvacations.” Vacations don’t have to mean expensive flights or maxed-out credit cards. A friend of mine learned this the hard way after an impulse trip to Cancun left her feeling relaxed…until the bills rolled in. Now, she creates vacation-like moments closer to home—exploring a new town, indulging in a spa day, or going all-out on a memorable dinner. And research shows “small” is better: 87% of workers say long weekends reduce stress more effectively than extended vacations anyway. Still too much? Create that spa day at home with candles and music, host a themed movie night, or simply unplug for an afternoon to read or daydream. What small break could you plan this month to recharge and re-center?

Burnout doesn’t have to control your life. You can regain your balance by paying attention to your body’s signals, creating space for rest and joy, and weaving in rejuvenating experiences. Even small shifts can yield big results – helping you feel more grounded, capable, and yes, confident.

If you’re struggling with severe burnout that feels unshakable, consider reaching out for professional support. Burnout isn’t a personal failing, and help is available—whether it’s therapy, coaching, or workplace accommodations.

To all my overworked readers out there, I challenge you to carve out one energy-boosting moment for yourself this week. The winter holidays (which I hope you get or can take off) might be a prime opportunity. One the other hand, the holidays can also be busy with plans or fraught with family dynamics.

So consider making it a priority to take a quiet walk, practice your creative outlet, or plan a low-stakes adventure with a favorite person. The key is to start small, and notice how it makes you feel.

What are your telltale signs of burnout? And what’s one strategy you’ll try this week to prevent it? Drop your thoughts in the comments before you sign off for the holidays– I’d love to know how you’re recharging.

Speaking of the holidays, I'll be offline for most of the next few weeks to spend time with family. I'll be back in January with quick confidence!

My book, Quick Confidence: Be Authentic, Boost Connections, and Make Bold Bets on Yourself, is an essential guide for professionals at any career stage who want to build their presence and confidence. Inside, you’ll uncover the 9 most common “confidence blockers” and learn practical strategies to overcome them. You’ll also discover how to conquer intimidation, use silence strategically, and adopt mental and physical practices to reinforce your confident persona—and so much more!

If you’re ready to boost your confidence, update your self-image, and improve your well-being in a fun, lasting way, order your copy of Quick Confidence today!