My Burnout Story—And 7 Simple Fixes You Can Use

About Brilliance Brief

Hi friends! If you’re new here, welcome to your go-to source for practical, no-nonsense advice. Every week, I share real-world tips from my years in the C-Suite and now as an entrepreneur. The goal? To help you lead with confidence, grow your career, and live with purpose.

Today at a Glance

• What burnout really is (hint: it’s not just being tired).

• 7 simple fixes to help you recharge and refocus.

• The reset that brought me back from burnout.

Looking for my library of 70+ cheat sheets? It’s here. Enjoy!

[5-min read]

Beat Burnout Before It Beats You

The first half of 2024 was a whirlwind.

I launched a company helping CEOs and thought leaders shine on LinkedIn. Over 600 infographics and viral posts later, I’d worked with many of the largest and fastest-growing creators on the platform.

I also grew this newsletter and my social media to over 450,000 subscribers and followers. Thank you! Your support and engagement mean the world to me.

But by fall, I was running on empty.

On paper, it looked like a dream year. In reality, I ignored the signs: exhaustion, irritability, brain fog.

I was working 24/7, constantly on, and sacrificing everything else.

Sleep became an afterthought. Meals were rushed. Workouts non-existent.

Even family time—the thing I value most—took a backseat.

Burnout hit hard, forcing me to pause and reset.

These past weeks, I’ve reconnected with what matters—my health, my family, and my purpose. That reset taught me invaluable lessons about burnout and how to prevent it.

Let me share what I’ve learned.

What Is Burnout Really?

Burnout isn’t just being tired. It’s a chronic state of stress that affects your energy, mood, and performance.

It’s marked by three main signs:

• Exhaustion – Feeling physically and mentally drained.

• Cynicism – Growing negative or detached from work.

• Ineffectiveness – Struggling to perform at your best.

Burnout creeps in slowly, but its effects are far-reaching—on your health, relationships, and happiness.

7 Simple Fixes to Recharge and Refocus

Here’s what works (backed by research and personal experience):

1. Take Micro-Breaks

• Why It Works: Short breaks reset your focus and reduce stress, helping you avoid mental fatigue.

• Try This: Set meetings to 25 or 50 minutes instead of the default 30 or 60. Use the extra time to stretch, grab a drink, or simply step away from your screen.

2. Guard Your “Golden Hours”

• Why It Works: Your peak energy times are when you can do your most impactful work. Protecting them keeps you productive and less stressed.

• Try This: Block 1–2 hours of uninterrupted focus time on your calendar every day. Turn off notifications and tackle your most important tasks first.

3. Invest in Real Connections

• Why It Works: Quick, meaningful interactions with others boost your mood and provide emotional support.

• Try This: Instead of multitasking during lunch, take 30 minutes to chat with a friend or coworker. If you work remotely, schedule a virtual coffee with someone in your network.

4. Create Tech-Free Zones

• Why It Works: Constant notifications keep your brain in fight-or-flight mode.

• Try This: Use the “Focus” mode on your phone to block notifications for an hour. Even better, take a 15-minute walk outside in nature without your phone.

5. Embrace “Less But Better”

• Why It Works: Doing fewer things well reduces overwhelm and lets you focus on what matters most.

• Try This: Start your day with a “top 3” list. Choose the three tasks that will have the biggest impact and focus on those first. Everything else can wait.

6. Use Movement as Medicine

• Why It Works: Moving your body boosts energy, improves mood, and helps your brain stay sharp.

• Try This: Turn errands into opportunities for movement—take a walking meeting or park farther away. At home, use “exercise snacking.” Walk up and down the stairs twice, do 10 squats or pushups, or stretch during breaks.

7. Build Tiny Self-Care Habits

• Why It Works: Small, consistent habits keep burnout at bay and help you stay grounded.

• Try This: Start or end your day with a simple habit, like writing down 3 things you’re grateful for or taking five deep breaths.

My Reset—and What It Taught Me

Pausing wasn’t easy, but it was necessary. Here’s what I’ve changed:

• Physical Health: I started scheduling 20-minute morning workouts into my calendar, just like meetings. I also began intermittent fasting and swapped quick snacks for balanced meals that keep my energy steady.

• Family First: Weekends are now family-only zones. I leave my phone in another room during meals and focus fully on being present.

• Reevaluating Goals: I asked myself a simple question: “What’s driving real impact?” Then, I trimmed the projects and commitments that didn’t align with my deeper purpose.

These changes didn’t just help me bounce back—they reminded me that success is about the quality of life, not just the numbers.

Your Turn

Burnout can sneak up, but you don’t have to let it take over. Start small:

• Block 30 minutes this week to reflect. Where are you overcommitted?

• Pick one strategy from today’s email to test out. Maybe it’s micro-breaks or setting boundaries around your “golden hours.”

• Stay curious. Ask yourself: “What’s one small change I can make today to feel more energized?”

Burnout doesn’t define you, but how you handle it can.

If today’s email sparked an idea or question, reply and share—I’d love to hear from you.

With gratitude and focus,
Justin