The Burnout Watch List
(Because sometimes you don’t realize you’re running on empty until you’re already there.)
I used to think burnout was a sudden collapse — a big, dramatic breaking point.
It’s not. It’s a slow leak.
Burnout creeps in quietly. You don’t always notice it happening because you’re still functioning — still showing up, still answering the emails, still managing the chaos. But little by little, your energy drains, your patience thins, and your joy goes missing.
That’s why I started keeping a Burnout Watch List — a running checklist of warning signs that tells me when I’m sliding from “tired” into “too far.” It’s not about weakness. It’s about awareness.
Think of it like a dashboard light. You can ignore it for a while, but eventually, something’s going to give.
Why You Need a Burnout Watch List
Because the goal isn’t to prevent exhaustion forever — that’s impossible. The goal is to catch it early, before it turns into resentment, mistakes, or illness.
Research from the World Health Organization defines burnout as “chronic workplace stress that has not been successfully managed,” showing up as emotional exhaustion, cynicism, and reduced efficacy. That’s science’s way of saying: burnout doesn’t hit you all at once. It builds.
So your job as a leader, parent, teacher, coach — as a human — is to notice when it’s building.
My Burnout Watch List
Here’s what I personally track — and what I’ve learned to take seriously.
☑ Emotional Signs
I stop laughing at things that normally make me laugh.
Small problems feel like personal failures.
Fear of doing something that may not work out adding to one more failure feeling.
I start saying “I’m fine” when I’m absolutely not.
I feel like crying but can’t explain why.
I feel detached from things I usually care deeply about.
I want to yell at those around me.
☑ Physical Signs
I wake up tired even after sleeping.
My shoulders and jaw are constantly tight. I have a headache in my ears.
I crave sugar and caffeine to push through the day.
I get sick right after a big project ends (classic “adrenaline crash”).
My body feels heavy, like it’s moving through mud.
☑ Mental Signs
I reread the same email three times and still don’t absorb it.
Decision fatigue hits hard — even small choices feel impossible.
My focus flickers, and I start doom-scrolling to escape.
I forget simple things — where I put my keys, what I walked into a room for.
☑ Relational Signs
I get irritable with people who don’t deserve it.
I withdraw from friends or family to “save energy.”
I stop asking for help because it feels easier to just do it myself.
I start resenting people who seem rested.
What to Do When You Spot the Signs
Name It Out Loud.
Say it to someone you trust: “I’m on burnout watch.” Naming it breaks the denial loop and invites support.Pause Before You Crash.
Even one real recovery day makes a difference. Cancel something. Take something off your plate. Do it without guilt.Activate Your Dopamine Menu.
Do something small that brings your system back online — walk, journal, music, sunlight, something tactile and grounding.Communicate Your Limits.
Say what you need clearly: “I’m low on capacity right now, can we revisit this tomorrow?” People can’t respect boundaries they don’t know exist.Reevaluate Your System.
Burnout is feedback, not failure. It’s your body telling you the system needs adjusting — maybe that’s workload, expectations, or even how you’re measuring success.
Make It Personal
Everyone’s burnout looks different.
Some people get angry. Some get quiet. Some overwork more to hide it.
Your watch list should fit you.
Grab a notebook and make two columns:
“What burnout looks like for me” and “What helps me reset.”
Keep it where you’ll actually see it — not buried in a notes app you’ll never open again.
You don’t need to wait for the meltdown to make changes.
The power is in catching the drift early.
Pep Talk Callout 💬
You can’t lead well from empty.
Pay attention to your dashboard lights.
Pause before you crash.
The best leaders aren’t the ones who never burn out —
they’re the ones who see it coming and adjust.
