How to Avoid Burnout: The Year You Finally Prioritize YOU

The Year Everything Changes

It was a Tuesday afternoon, and I was staring at my screen, willing myself to focus. The emails blurred together. My brain felt like it had been wrung out like a dishcloth. I had meetings stacked back-to-back, a child’s school event to attend, and dinner to figure out. My mom had called earlier, needing something - again. I hadn’t had a real lunch, just coffee, and some almonds.

And yet, when another request hit my inbox, I did what I always did - I said yes.

Sound familiar?

For years, I prided myself on being the woman who could do it all. High-powered career? Check. Always there for my family? Of course. Volunteering? Absolutely.

Until my body decided enough was enough.

That was my wake-up call, and if you’re here, I don’t want you to wait until burnout takes over your life. This is the year we do things differently.

Why Burnout Hits High-Achieving Women the Hardest

Burnout isn’t just about long hours. It’s the exhaustion that comes from being everything to everyone, all the time.

For women in finance and technology - perfectionists, overachievers, leaders - burnout doesn’t announce itself. It creeps in, wearing the disguise of “I just need to push through.”

• You wake up tired, no matter how much sleep you get.

• You say yes when you want to say no.

• You feel guilty for resting, as if you’re falling behind.

• You don’t remember the last time you did something just for you.

Burnout isn’t a weakness. It’s a warning sign. And it’s time we listen.

How to Avoid Burnout: Your Self-Care Blueprint for Sustainable Success

Your career matters. Your goals matter. But so do you. Burnout prevention isn’t about stepping back - t’s about stepping forward in a way that actually supports your energy, your ambition, and your life. Here’s how:

1. Identify Your Energy Leaks

Burnout isn’t about working too much - it’s about giving away too much of yourself without replenishing.

Try this: For one week, track where your energy goes. Notice:

• What drains you vs. what fuels you.

• Who leaves you exhausted vs. who lifts you up.

• What obligations feel heavy vs. which ones feel aligned.

Spoiler alert: Your calendar is probably full of things you don’t actually need to be doing.

For more on reclaiming control amidst chaos, read: Taking Control of Your Life When the World is in Chaos

2. Use the “Hell Yes” Filter

Every time someone asks something of you, instead of defaulting to yes, ask:

• Does this align with my top priorities?

• Would I be excited about this if I had zero obligations?

• What’s the cost of saying yes?

If it’s not a hell yes, it’s a no. Period.

Want to master setting boundaries in high-stakes environments? Read my article on LinkedIn: Building Boundaries to Thrive in High-Stakes Careers

3. Redefine Productivity for Burnout Prevention

Your worth isn’t measured by how exhausted you are. More hours don’t mean more impact. What actually matters? Working in alignment with your energy.

Try this:

• Batch meetings into specific time blocks. Stop letting them scatter your entire day.

• Protect deep work hours. Mute notifications, close email, and focus.

• Stop overpreparing. You don’t need three hours to make a slide deck perfect.

4. Five-Minute Burnout Prevention Plan

Think self-care takes hours? It doesn’t. Tiny shifts make a huge impact.

Try this:

• Before your first meeting, take 3 deep breaths.

• Step outside between calls. Fresh air resets your nervous system.

• Close your eyes for 60 seconds at your desk. Let your brain reset.

• Set a hard stop for work. Your laptop can wait - your well-being cannot.

5. How to Stop Burnout Before It Takes Over

Your body is always talking to you. Are you listening?

• Skipping meals or relying on caffeine to function.

• Feeling resentful when people ask for your time.

• Getting sick more often.

• Dreading work you used to love.

These aren’t “just how life is.” They’re signs you need a shift now - before your body forces one.

The Year You Choose YOU

This year let’s make a radical shift: Your success will not come at the expense of your well-being.

No more working yourself into exhaustion. No more being everything to everyone but yourself. No more waiting until burnout takes over.

Brave soul, you are meant to lead, to excel, and to thrive. And if you need support making that happen, my Phoenix Rising Group Coaching Program is designed for ambitious women like you - women ready to succeed without burning out in the process. Our next cohort starts January 14th. If you’re ready to create lasting change, join us.

Because this year, you come first!

 

Suggested Reading:  Check out the Chief Network Article: Why Burnout Is Leading More Women to Redefine Success  

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