If you’ve been feeling on the edge of mental exhaustion—or if you’re inching dangerously close—know that you’re definitely not alone.
Burnout has become so common in our hyperconnected, always-on world that it almost feels like a rite of passage. In a recent survey by Skillsoft, a whopping 39% of respondents said “burnout and exhaustion” was the top challenge they had in 2024.
The good news is, it’s not inevitable. In fact, there are a few daily habits many of us engage in without realizing how much they contribute to that fried, stressed-out feeling.
Today, we explore five of these habits you might want to say goodbye to if you want to keep mental burnout at bay.
1. Always saying “yes”
How often do we agree to something, yet immediately regret it once we see our calendars filling up?
I know I’ve done that more times than I can count.
Back in my digital marketing days, it felt like every project needed my attention right away. I’d say “yes” to new clients even when my workload was already maxed out. If I didn’t, I worried I might miss out on future opportunities or damage a relationship.
But I gradually learned that I was putting everyone else’s priorities above my own capacity. I’d lose sleep, get irritable, and, ironically, end up delivering subpar results because I was spread too thin.
Best-selling author Greg McKeown said, “If you don’t prioritize your life, someone else will.” That quote hits me every time. If we don’t set boundaries and learn to say “no” (or at least “not now”), we end up functioning on other people’s schedules.
Learning to say “no” is a skill, and it’s not as harsh or confrontational as it sounds. Think of it instead as saying “yes” to yourself and your well-being.
And trust me, the more you practice it, the easier it becomes.
2. Multitasking
I’ve mentioned this before, but multitasking is one of the biggest myths in modern-day life. Why it still shows up on job descriptions and LinkedIn skill lists, I don’t know. For years, we’ve been led to believe that juggling multiple tasks at once makes us ultra-productive. But experts have noted that multitasking can reduce productivity by up to 40%.
Let that sink in: you lose almost half of your efficiency when you try to do two or three things at the same time. You might think you’re rocking it—responding to emails while talking on the phone and scanning a spreadsheet—but chances are you’re only giving partial attention to each task, and each one takes longer to complete (often with more mistakes). This scattered approach can also increase stress levels, because your brain never truly focuses on one thing.
Instead, consider focusing intensely on a single task for a set period before moving on to the next. Many people find techniques like the Pomodoro method (working in short, focused bursts) surprisingly effective. Not only will you get more done in less time, but you’ll also preserve your mental energy for what truly matters.
3. Overworking
Nowadays, we glorify hustle so much. “Be the hardest worker in the room,” they say. Work 60, 70, or even 80 hours a week—week in, week out—to get ahead.
But there’s a line between dedication and destructive overworking.
When I was immersed in digital marketing, I went through a phase where I wouldn’t give myself a real day off. The phone was always buzzing with new emails and time-sensitive ads that needed tweaking, and I felt like I had to be available 24/7. But the truth is I wasn’t getting as much done as I thought, and my health was at risk.
Reserach seems to back this up: a Stanford study found that those who work more than 55 hours a week get no more done than those who work 70+. Let’s rephrase that because it’s huge: beyond 55 hours, your productivity basically flatlines. Your brain and body can only handle so much before efficiency nosedives.
I learned this the hard way, so I reined in my overworking tendencies with a hard stop. At a certain time in the evening, I’d close my laptop and be done—no checking email on my phone either.
I also discovered something called Parkinson’s Law, which states that work expands to fill the time available for its completion. If you give yourself a strict cutoff, you become more focused during the hours you do work, because there’s a clear boundary.
Whether you set your cutoff at 5 p.m., 6 p.m., or 7 p.m. is up to you—whatever aligns with your life. But having that limit, even if it feels artificial at first, trains you to get critical things done before the day is over.
You might even realize how much time you were wasting just puttering around, checking social media, or staring blankly at your to-do list.
4. Neglecting self-care
Not overworking is one thing, but what do you do with that “extra” time when you clock out or put your phone on silent mode? It’s not just about avoiding work; it’s about actively doing something that recharges your batteries.
As noted by experts like those at Psych Central, a lack of self-care can result in “feeling ‘burnout’” and even “worsening mental health symptoms like depression or anxiety.”
Self-care isn’t just a trendy buzzword or something reserved for spa days and fancy retreats. It can be as simple as taking a walk in your neighborhood, practicing a few minutes of meditation, journaling about your day, or cooking up a favorite meal with a podcast playing in the background.
For me, the best forms of self-care are early-morning hikes and tasting new coffee blends—two small joys that keep me balanced. For you, it might be something else entirely—painting, baking, gardening, or even calling an old friend. The key is making it a regular priority in your schedule, not treating it like an afterthought or luxury.
If you’re unsure where to begin, start by identifying what makes you feel genuinely alive and relaxed. Then, block out time for those activities, just as you would a doctor’s appointment or a work meeting. If you can routinely commit to that, you’re already on the path to beating burnout.
5. Neglecting sleep
Finally, let’s talk about the one area so many of us overlook: sleep.
We’re told from a young age to get eight hours a night, yet many of us treat that recommendation like it’s optional. I used to be guilty of grabbing five or six hours and calling it a night, only to wake up groggy, cranky, and heavily reliant on caffeine. Over time, this daily sleep deficit accumulates into one giant wave of exhaustion—and that wave can crash when you least expect it.
I’ve read research suggesting that chronic sleep deprivation can lead to everything from impaired cognitive function to a weakened immune system. If you’re operating on less-than-ideal sleep, you’re basically starting each day with less bandwidth. You’re more likely to make mistakes, snap at people over small things, and feel worn out by noon. It’s no wonder that consistent poor sleep is a fast track to burnout.
Maybe you’re not a “morning person” by nature, or maybe you have a hectic family schedule. There’s no one-size-fits-all approach. But small changes—like turning off electronics a bit earlier, investing in room-darkening shades, or reading a book before bed instead of scrolling social media—can collectively improve your sleep.
Better rest means better mental health, and better mental health is your first line of defense against burnout.
Putting it all together
Burnout doesn’t happen overnight. It’s usually the result of small daily habits—like always saying “yes,” trying to do too many things at once, pushing yourself to the edge with grueling work hours, skipping self-care, and treating sleep as an afterthought.
When these things pile up, our minds and bodies throw in the towel.
The flipside is that burnout prevention can also come from small, consistent steps. Saying “no” when you’re at capacity. Staying focused on one thing at a time. Setting boundaries around your work schedule. Making self-care a non-negotiable part of your day. And, of course, getting enough sleep to recharge.
Take it one day at a time, and see how much better you feel. You’ve got this.
