Early signals: catching burnout before it escalates

Early signals can be subtle: sleep that doesn’t restore energy, shorter patience, increased mistakes, and a growing sense of dread before work. You might also notice more caffeine, more doom‑scrolling, and less desire to connect.

Signals across domains

• Body: Morning fatigue, headaches, muscle tension, frequent colds.
• Emotions: Irritability, flatness, feeling unusually sensitive or numb.
• Thinking: Trouble focusing, forgetting small steps, slower decisions.
• Behavior: Procrastination, avoidance, more time “working” with less output.

Two‑week experiment

1. Reduce non‑essential commitments by 10–20% and batch meetings.
2. Add one 20–30 minute recovery block daily (walk, stretch, quiet time).
3. Set a consistent sleep window and a 45‑minute wind‑down off‑screen.
4. Check in weekly: What helped most? Keep the helpful, drop the rest.

When to seek extra support

If you notice persistent sadness, hopelessness, or anxiety, or if burnout is harming safety or relationships, talk with a health professional. Reaching out early is a strength.

Small changes compound. Early action is gentler than late intervention.