How to Avoid Burnout: A Simple 7-Point Game Plan

How to avoid burnout.

A simple 7-point game plan: pic.twitter.com/9hQVwydLUl

— Justin Welsh (@thejustinwelsh) April 8, 2023

In 2018, I burned out as the CRO at a high-growth startup.

It led to a massive panic attack, but eventually pushed me to design a more intentional life.

However, I almost burned out again in 2020 as a creator.

Here are 7 things I did to prevent it:

— Justin Welsh (@thejustinwelsh) April 8, 2023

Take breaks all day:

Schedule regular breaks throughout the day to rest and recharge.

Avoid back-to-back meetings and try to take 15 or 30-minute breaks between tasks.

This is a common schedule for me, with room for flexibility and creativity. pic.twitter.com/lDr3STffL6

— Justin Welsh (@thejustinwelsh) April 8, 2023

Exercise in the morning:

I walk 90 minutes or use gym equipment for 60-90 minutes every morning.

It provides incubator time, helps me stay fit, and sets a positive tone for the day.

It's also a great way to stay creative.

I get more ideas on walks than at any other time!

— Justin Welsh (@thejustinwelsh) April 8, 2023

Set rigid boundaries:

I hired a Virtual Assistant to scrutinize requests for my time.

Reducing meetings and commitments allowed for more self-care and family time.

Learn to say "NO" more often.

— Justin Welsh (@thejustinwelsh) April 8, 2023

Get enough sleep:

In my 40s, I need 8 hours of sleep.

Good rest is crucial for avoiding burnout.

I use the 4-7-8 technique to fall asleep in under 15 minutes.

— Justin Welsh (@thejustinwelsh) April 8, 2023

Seek support:

Connect with friends, family, and colleagues for emotional support.

Find peers on a similar journey and form a Slack or Discord group for accountability and encouragement.

I recently hired an Entrepreneur's Therapist. Best decision I've made.

— Justin Welsh (@thejustinwelsh) April 8, 2023

Take time for yourself:

Cultivate hobbies outside of work.

I read, learn Spanish, and cook to spend less time on the computer.

My wife and I have recently started attending weekend cooking classes together.

It's great for getting off of the computer.

— Justin Welsh (@thejustinwelsh) April 8, 2023

Prioritize tasks:

Focus on the 20% of work that truly moves the needle.

Eliminate, simplify, automate, or delegate everything else.

Remember, your energy is currency, spend it wisely.

— Justin Welsh (@thejustinwelsh) April 8, 2023

There aren't many "hacks" or "tricks" for avoiding burnout.

It's mostly doing the little things as best as you can.

1. Take breaks
2. Exercise in the AM
3. Set rigid boundaries
4. Get enough sleep
5. Seek support
6. Find hobbies
7. Prioritize tasks

This is what works for me.

— Justin Welsh (@thejustinwelsh) April 8, 2023

If you find content like this helpful, then:

1. Give me a follow → @thejustinwelsh.

2. Drop a "like" on this thread and RT'ing the first Tweet (below). https://t.co/PFByLh0Uf7

— Justin Welsh (@thejustinwelsh) April 8, 2023