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How to Avoid Burnout and Keep Going

How to Avoid Burnout and Keep Going

This is a guest post by Andrew Dumont via andrewdumont.me.

It was my first startup. I was 18 and we had just raised our first realfinancing round – $250,000 from a local angel group. A lot was riding on us, even though the scale seems minuscule in hindsight.

We had just upgraded from a basement to an actual office, and we were on top of the world. Numbers were rising and the team was growing, it felt like we were invincible. We were pushing hard, but it didn’t feel that way. We were fueled by constant adrenaline from the latest press hit and the signing of a big new customer. We didn’t need a break, we felt great. Better than great.

After the highest highs, the good times started to fade. We began burning a lot of cash and couldn’t stay on the path we were headed. The days got longer and the adrenaline bumps were few and far between. A fresh Red Bull only got us so far. The only way out was to push even harder, so we did. We were all topping 80 hour weeks. It just wasn’t sustainable.

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Eventually, I burnt out. Hard.

I remember coming home and curling up into a ball. I was so emotionally and physically exhausted, I couldn’t even move. My productivity was cut to nothing. The next day at the office, I found myself just staring into my computer, for hours. No movement, just staring.

I was shot.


It was a terrible feeling that took me months to shake out of. I guess I was a victim of my own immaturity. In the startup world, we push hard. It’s part of “the hustle” that we so commonly refer to. Thousands of people burn out each week, and I can assure you that number is very highly concentrated in the startup industry. So, how do we avoid it?

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Each person has their own limit, and I was completely oblivious to mine. I love to work, so spending countless hours in an office wasn’t crazy, it was normal. But burnout crept up on me, so I had to find a way to avoid it from happening again.

After much trial and error, I did, and here’s how I did it.

Morning Workouts

I start out each day with a workout. It doesn’t have to be long, and it doesn’t matter what kind of workout it is. Some days I run, other days I lift weights. The method is irrelevant, but doing something active each morning clears my mind and provides a fresh dose of endorphins that puts me in the right physical state for the rest of the day.

An Evening Walk

Evenings were tough for me, I wasn’t sure how to turn it off. Hence, the “Always On” blog title. I would come home and hop on my computer, right after leaving the office. It wasn’t that I needed to, it was habit. I didn’t have closure to my day, so I simply extended it. To help with this, I started going for walks each evening before heading home after work. Not long, just enough to digest the day and clear my mind.

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Fiction Reading

I was never a big fan of fiction. But there’s something about it that helps in avoiding burnout. Allowing your mind to think creatively and wander outside of your everyday routine can be extremely valuable. Each night before bed, I try to read a bit of fiction to remove myself from my traditional business mindset.

A Day A Week

The past few weeks, I felt myself getting close to burnout again, so I instituted a rule for myself. One day a week, work is off limits – answering email, writing a blog post – anything. For one day a week, it’s off limits. I tend to rotate between Saturdays and Sundays, but it’s completely up to your schedule. To ensure that I stick to it, I tend to save errands and personal obligations for the weekend, forcing myself into a schedule without work.

Intellectual Hobbies

I recently bought an espresso machine because I needed to nerd out on something other than work. Roasting coffee beans, playing with the granularity of the grind, steaming the milk, it’s all part of my new intellectual hobby. Whether it’s discovering the science of taking the perfect picture, mastering your golf-swing, or studying the art of roasting an espresso bean, we need intellectual hobbies outside of work to cleanse and stretch the mind.

Small Wins

So much of burnout is mental. In order to avoid physical burnout, you need to show your mind progression for all of the effort that you’re exerting. I’ve found that one way to do this is to set small and easily attainable goals that you can reach each day. This can be parsing down larger goals into smaller chunks or just going though the motion of checking-off completed operational tasks. Anything to show your mind progression towards a finish line can do wonders.

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A Healthy Diet

We all know that we’re supposed to eat well, but it’s especially true when you’re pushing yourself hard. Eating the right food can help extend your runway and give you the needed nutritional energy to stay strong.

Limiting Decisions

After reading this article in Vanity Fair on Obama, there was one piece that stuck out to me. As the author interviewed the president, he said “You’ll see I wear only gray or blue suits. I’m trying to pare down decisions. I don’t want to make decisions about what I’m eating or wearing. Because I have too many other decisions to make.” Making too many decisions about mundane details is a waste of a limited resource: your mental energy. Operationalizing decisions in your life that are less impactful (like the clothes you wear and the fruit you pair with your cereal) allows you to invest that energy elsewhere.

Yearly Unplugs

Finally, a yearly unplug is a must. Especially when you work in technology. Having a set time each year where you can turn off the cell phone and go off the grid is a way for you to hit the ‘reset’ button on your body. I’m still working on extending my yearly unplug to more than four days, but even with that, I feel refreshed when I return.


You’re going to have to read your body to sense when you get close to burnout. Just like driving a car, using these maintenance techniques can help, but it’s up to you to know when to ease off the gas.

My immaturity got the best of me, but I’m hoping this will help you avoid the same fate. I used to feel guilty for pacing myself. I felt that if I wasn’t sprinting all day every day, I was doing myself and my team a disservice. Hitting rock bottom burnout was the only way to make me believe otherwise. Hustle is good, but it can’t be blind.

It’s taken me years to realize that overnight success is fictional. Overnight success comes after years of hard, sustainable work.

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Last Updated on September 20, 2018

7 Powerful Questions To Find Out What You Want To Do With Your Life

7 Powerful Questions To Find Out What You Want To Do With Your Life

What do I want to do with my life? It’s a question all of us think about at one point or another.

For some, the answer comes easily. For others, it takes a lifetime to figure out.

It’s easy to just go through the motions and continue to do what’s comfortable and familiar. But for those of you who seek fulfillment, who want to do more, these questions will help you paint a clearer picture of what you want to do with your life.

1. What are the things I’m most passionate about?

The first step to living a more fulfilling life is to think about the things that you’re passionate about.

What do you love? What fulfills you? What “work” do you do that doesn’t feel like work? Maybe you enjoy writing, maybe you love working with animals or maybe you have a knack for photography.

The point is, figure out what you love doing, then do more of it.

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2. What are my greatest accomplishments in life so far?

Think about your past experiences and the things in your life you’re most proud of.

How did those accomplishments make you feel? Pretty darn good, right? So why not try and emulate those experiences and feelings?

If you ran a marathon once and loved the feeling you had afterwards, start training for another one. If your child grew up to be a star athlete or musician because of your teachings, then be a coach or mentor for other kids.

Continue to do the things that have been most fulfilling for you.

3. If my life had absolutely no limits, what would I choose to have and what would I choose to do?

Here’s a cool exercise: Think about what you would do if you had no limits.

If you had all the money and time in the world, where would you go? What would you do? Who would you spend time with?

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These answers can help you figure out what you want to do with your life. It doesn’t mean you need millions of dollars to be happy though.

What it does mean is answering these questions will help you set goals to reach certain milestones and create a path toward happiness and fulfillment. Which leads to our next question …

4. What are my goals in life?

Goals are a necessary component to set you up for a happy future. So answer these questions:

Once you figure out the answers to each of these, you’ll have a much better idea of what you should do with your life.

5. Whom do I admire most in the world?

Following the path of successful people can set you up for success.

Think about the people you respect and admire most. What are their best qualities? Why do you respect them? What can you learn from them?

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You’re the average of the 5 people you spend the most time with.[1] So don’t waste your time with people who hold you back from achieving your dreams.

Spend more time with happy, successful, optimistic people and you’ll become one of them.

6. What do I not like to do?

An important part of figuring out what you want to do with your life is honestly assessing what you don’t want to do.

What are the things you despise? What bugs you the most about your current job?

Maybe you hate meetings even though you sit through 6 hours of them every day. If that’s the case, find a job where you can work more independently.

The point is, if you want something to change in your life, you need to take action. Which leads to our final question …

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7. How hard am I willing to work to get what I want?

Great accomplishments never come easy. If you want to do great things with your life, you’re going to have to make a great effort. That will probably mean putting in more hours the average person, getting outside your comfort zone and learning as much as you can to achieve as much as you can.

But here’s the cool part: it’s often the journey that is the most fulfilling part. It’s during these seemingly small, insignificant moments that you’ll often find that “aha” moments that helps you answer the question,

“What do I want to do with my life?”

So take the first step toward improving your life. You won’t regret it.

Featured photo credit: Andrew Ly via unsplash.com

Reference

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