Burnout: Why You Feel Like a Fried Circuit (And How to Fix It)

Burnout is more than just being tired. It’s a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress. And despite what hustle culture wants you to believe, burnout is not a badge of honour. It’s a flashing red warning light that your current way of working isn’t sustainable.

So, how do you stop burnout from turning you into a walking zombie? The key is understanding the type of burnout you’re dealing with—because, as it turns out, burnout isn’t one-size-fits-all. Let’s break it down.

1. Overexertion Burnout: When You're Doing Too Much

What It Feels Like:

Your to-do list is longer than your lifespan, and your idea of a break is switching from one task to another. You convince yourself that if I just push through this week, things will slow down. Spoiler: They won’t.

The Main Causes:

  • Unmanageable workload – Too much, too fast.
  • Lack of control – You feel like a hamster on a wheel someone else is spinning.

How to Fix It:

✔ Learn to say no. Not everything needs your immediate attention. Protect your energy like it’s a limited resource—because it is.
✔ Prioritise ruthlessly. Do less but do it better. If it’s not essential, ditch it.
✔ Rest is not a reward—it’s fuel. Build in proper breaks before you hit a wall. 


2. Depletion Burnout: When You’re Running on Fumes

What It Feels Like:

You’re keeping up with the work, but something feels…off. You're mentally exhausted, even when you’re not that busy. Everything feels like too much effort, and your motivation is flatlining.

The Main Causes:

  • Not enough recovery time – Your breaks are just doomscrolling on your phone.
  • Lack of movement or sleep – Caffeine-fuelled survival mode isn’t the same as being well-rested.

How to Fix It:

✔ Recharge properly. Endlessly scrolling social media, aka “rotting on the sofa”, isn’t a refreshing break—sleeping, exercising, and stepping outside are.
✔ Move your body. Exercise isn’t just for looking good; it’s for feeling good. Endorphins make you happy. Happy people don’t get depletion burnout (or, as Elle in Legally Blonde says, shoot their husbands).
✔ Take real breaks. Go for a walk, do some breathwork, or just stare out the window like an old philosopher. Let your brain breathe.

3. Under-Challenged Burnout: When Your Brain is Screaming for Stimulation

What It Feels Like:

You’re going through the motions, but nothing excites you. Your job is so predictable that you could do it in your sleep—and, honestly, some days, you basically are. You’re not overwhelmed; you’re underwhelmed.

The Main Causes:

  • Lack of meaning – Your work doesn’t feel valuable or impactful.
  • Monotony – You’re stuck doing the same repetitive tasks without variety or growth opportunities.

How to Fix It:

✔ Seek challenges. Ask for new responsibilities, take on a side project, or learn something new. If your job won’t push you, push yourself.
✔ Find meaning. Even if your tasks feel dull, focus on the bigger picture—who benefits from your work? What problem are you solving?
✔ Reframe your perspective. Maybe your job isn’t thrilling, but does it give you financial security, flexibility, or the freedom to pursue passions outside of work? Sometimes, that’s enough.

4. Neglect Burnout: When You Feel Like Your Work Doesn’t Matter

What It Feels Like:

You feel invisible, like no matter what you do, nothing changes. You’re stuck in a cycle of low motivation and high frustration, and honestly? You’re starting to care less and less.

The Main Causes:

  • Lack of recognition – Your hard work goes unnoticed, making you feel like a cog in the machine.
  • Unfair treatment – Office politics, bias, or a toxic work culture are draining you.
  • Unclear expectations – You’re not sure what success looks like in your role, leading to constant second-guessing.

How to Fix It:

✔ Ask for clarity. If you’re unsure of your role or tasks, ask your manager for clear expectations.
✔ Speak up for yourself. If you’re not getting the recognition you deserve, advocate for your own work—sometimes, people genuinely don’t notice unless you tell them.
✔ Build a support system. Find colleagues who uplift and support you. Work can be frustrating, but it’s easier when you have allies.

🚨 Neglect burnout thrives in toxic environments. If you’ve tried everything and things still aren’t improving, it might be time to reassess your workplace.

Beating Burnout: The “Conserve, Recharge, Align” Approach

Ali Abdaal suggests that overcoming burnout isn’t about working less—it’s about working better. His framework?

✔ Conserve – Cut back on unnecessary commitments. Work smarter, not harder.
✔ Recharge – Take real breaks. Sleep. Move. Breathe.
✔ Align – Make sure your work connects with your values. If it doesn’t, tweak what you can—or start planning for something better.

Final Thoughts: Burnout Isn’t Inevitable

Burnout isn’t a productivity tax you have to pay. It’s a sign that your work-life balance is out of sync. Whether you're overworked, under-stimulated, drained, or just disconnected from what truly matters, the key is awareness and action.

So, check in with yourself. Which burnout type sounds familiar? What small step can you take today—whether it’s setting a boundary, going for a walk, or reassessing what truly drives you?

Remember: You don’t have to push through. You just have to adjust.

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