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Burnout isn’t just being tired. It’s that slow, creeping exhaustion that builds when you’ve been running on empty for way too long. And according to clinical psychologist Dr. Rachel Goldman, it’s usually the result of chronic stress that never gets a chance to settle.
The early signs can be sneaky. Maybe you’re more irritable than usual. Maybe your brain feels foggy. Maybe everything just feels like… a lot. The good news is that you don’t need a full life makeover to feel better. Dr. Goldman recommends simple “micro-practices” that help your mind and body reset throughout the day.
Here are three you can start right now.
1. Take tiny pauses throughout your day
This one sounds almost too simple, but it works. Dr. Goldman says if you only try one thing tomorrow, make it this: pause.
A pause can be 30 seconds of breathing, a quick stretch, or stepping away from your screen. These little breaks tell your nervous system it’s safe to slow down. They also help you check in with yourself instead of running on autopilot.
Try things like: • Walking away from your desk for five minutes • Taking a lap around the block • Closing your eyes and taking a few deep breaths between tasks
These micro-breaks aren’t just about relaxing. They help prevent the buildup of stress that eventually turns into burnout.
2. Make a “Not Today” list
If your to-do list feels like it’s judging you, this one’s for you.
A “Not Today” list is exactly what it sounds like. Look at your tasks and move anything that isn’t urgent to a separate list. It’s a gentle reminder that you don’t have to do everything right now.
Pair this with small boundaries like: • Turning off work email after a certain hour • Silencing notifications when you need to focus • Saying no when your plate is already full
Dr. Goldman puts it perfectly: saying no is often saying yes to yourself.
3. Add one small moment of joy
Burnout prevention isn’t just about managing stress. It’s about refilling your tank.
Find one tiny thing each day that brings you joy and isn’t tied to productivity. It doesn’t have to be big or fancy. Think: • Listening to a favorite song • Reading a few pages of a book • Calling a friend • Taking a short walk
These moments help your mind reset and your energy return. Without them, irritability and emotional fatigue tend to pile up.
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