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Habits to break burnout

Updated: Feb 24, 2021

How do we break the cycle of burnout?

To kick off the blog, here’s a quick quiz:

On a scale of 1-10 (1 being zero, 10 being perfect), how would you rate the following right now?

  1. Sleep

  2. Eat

  3. Move

  4. Connect

  5. Play

  6. Reflect

  7. Unplug

Did you know that 74% of UK adults surveyed in 2018 felt overwhelmingly stressed? Yet, stress isn’t considered serious, despite its detrimental effects.

So… what is burnout?

From a physiological perspective, burnout can show in: fatigue, insomnia, brain fog, joint pains, weight gain, prolonged fight of flight responses.

The burnout causes are: blood sugar dysregulation, inflammation, perceived stress and disrupted circadian rhythm.

To help with burnout, here’s a few suggestions:

  1. Address the 4 root causes above

  2. Eat a blood sugar balancing diet

  3. Re-educate the circadian rhythm – daylight exposure, eat within a certain window (for example, eat no later than 7pm), reduce blue light exposure after dark

  4. Investigate the root cause of inflammation

  5. Identify stressors and ways of reducing them


Our time excuses – managing time is crucial, we all have the same 24 hours, what are your priorities?

‘Excuses always replace progress’ – Ralph Waldo

When you build a strong mindset, the body will follow.

Don’t look back and think if only I had prioritised my health…

Your work will always be there, your health may not be.

10 of the most adopted habits of successful people:

  1. Organisation in their life & work

  2. Relaxation & rest

  3. Take intentional action

  4. Personal care

  5. Positive attitude

  6. Communication & connection

  7. Humble

  8. Rising early

  9. Boundaries

  10. Self-discipline & focus

Here’s a video on burnout from Kiki:


We need regular rest, our mind, body and spirit.

Health is a state of mind…

Wellness is the state of living a healthy lifestyle – 7 days a week, 365 days a year. This will lead to a healthy and fulfilling life.

Busy is a choice.

Stress is a choice.

Joy is a choice.

Peace is a choice.


It’s a step by step process, a journey to be enjoyed and to be proud of.


Routine is key to success and wellness day-to-day.

It helps to feel in control, prioritise, set yourself up for the day and switch off at the end of the day.

Your weekly routine should include meal planning, life admin, goals and habits.

Your monthly routine should include goal setting and reflection, schedule in time to focus on this.

These routines should align with values.

The creation of new habits are essential, change has to happen to step forward and out of a state of burnout.


Write these questions down and answer them from the heart:

  1. How do I want to feel?

  2. What is my intention?

I will choose…

Instead of…

We hope this quick guide to burnout has been useful.

If you want some more tailored support, click here to book in a free chat!

Don’t live your life burnt out, your health and happiness is paramount.

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