#245 | Mini-Workshop: Avoiding Burnout

You know that feeling when your calendar is packed, your to-do list is getting longer, and your brain has approximately 47 tabs open? You’re still getting things done, technically, but everything feels just a little harder than it should. You’re tired even after sleeping, jumping between tasks, and wondering how you somehow ended up with even more on your plate. Here’s the thing: burnout doesn’t always arrive with a big, dramatic crash. Sometimes, it sneaks in through all the little things. One extra commitment here, one “sure, I can handle that” there, and suddenly, you’re running on fumes. The earlier you recognize those warning signs, the more room you have to make a change before everything feels overwhelming.

What To Do When Your To-do List Is Too Long

Sometimes, the problem isn’t just how much work you have. It’s how much you’re trying to keep track of in your head. Think about all the things taking up mental space right now. Work assignments, family plans, a project waiting on someone else’s approval, that email you need to send, and the appointment you keep forgetting to schedule. Even when these things aren’t on your official to-do list, they’re still taking up room in your brain. So, what’s the fix? Start with a pause. Seriously! Step outside, move to another room, or grab a notebook and give yourself a minute to breathe. Then ask yourself: How did I get here? Write down everything that’s on your mind, including those half-finished tasks and things you keep reminding yourself not to forget. Don’t worry about organizing it just yet. The goal is to get it all out of your head so you can actually see what you’re working with. Sometimes, simply making the invisible mental load visible is the first step toward feeling a little more in control.

Not Everything on Your List Is Yours to Do

Once everything is out of your head and on paper, it’s time for a little task triage. Here’s a question worth asking: What can only I do? Not everything on your list needs your personal attention. Some tasks can be delegated, some are waiting on someone else, and some might not need to happen at all. But when everything lives in one giant to-do list, it’s easy to treat every item like it’s equally urgent and entirely your responsibility. Try splitting your list into four simple categories: To Do, Waiting/In Progress, Delegated, and Done. That “Waiting” category is especially helpful for all those things you’ve already set in motion but can’t move forward yourself. Maybe you’re waiting for feedback, a callback, or a confirmation. You don’t need to keep mentally chasing those tasks just because they aren’t finished yet. And while you’re at it, take a look at your calendar and commitments. Are you saying yes because something genuinely matters, or because you want to prove you’re dependable, capable, or the person who can always be counted on? Ask yourself who you’re trying to prove yourself to and what that person actually values. You might discover that some of the things eating up your time aren’t even moving you toward your real goals.

How To Ask For Help When You’re Burntout

Let’s talk about delegation. Because asking for help can feel surprisingly difficult, especially when you’re used to being the person who figures everything out. But here’s a little secret: people are often happy to help when they know exactly what you need. A vague “Can you help me with this?” can leave someone guessing, which creates more work for both of you and more stress. A clear request makes it much easier for someone to step in. When you ask for help, include four things: what you need, when you need it, where the finished work should go, and how someone can reach you with questions. Instead of simply asking someone to handle a task, give them the details they need to get it done. And remember, a deadline should be specific. “Tuesday” might sound clear enough, but Tuesday morning before your meeting and Tuesday evening are two very different things! One more thing: be thoughtful about when you send those requests. If something can wait until morning, let it wait. Clear communication should make things easier for everyone, not leave your teammates feeling like they need to be available around the clock. You don’t have to wait until you’re completely overwhelmed to ask for support. In fact, asking earlier can help prevent that overwhelmed feeling from taking over in the first place.

Start Small and Set Aside Time To Get Clear

If you’re already feeling stretched thin, you don’t need to completely reorganize your life by Monday morning. Start small. Set aside a little time each week to check in with yourself and your commitments. Sunday afternoon might work well, or you can choose a time that fits your schedule. Look at what’s coming up, identify what only you can do, delegate what you can, and move anything that’s waiting on someone else into its own category. Then take a closer look at the things you’ve said yes to. Are they helping you reach your goals? Are they genuinely important, or are you taking them on because saying no feels uncomfortable? The goal isn’t to say no to everything or become the person who never helps anyone. It’s to be more intentional about where your time and energy go. Burnout can be sneaky, but you have more options when you catch it early. Pay attention to the signs, clear some space in your head, ask for help when you need it, and give yourself permission to let a few things go. Because you don’t have to do everything to do a good job. And sometimes, the most productive thing you can do is take a breath, look at your list, and decide what actually needs you.

Timestamps:

03:49 The Power of the Pause and Self-Check-Ins

05:59 Managing Overcommitment and Setting Boundaries

11:50 Effective Communication and Clear Deadlines

16:12 The Importance of Regular Self-Reflection

19:45 Proactive Strategies to Prevent Burnout

24:11 The Role of Guilt and Trust in Asking for Help

28:09 Templates and Scripts for Assistance Requests

31:47 Avoiding Stressful Last-Minute Tasks

35:51 The Benefits of Scheduled ‘Me Time’ and Breaks

39:52 Adapting Strategies Over Time and Self-Knowledge

Links:

Tips For Avoiding Burnout

Scripts from slides to ask for help:

1. “I’m experiencing overwhelm and burnout. I said yes to one too many things and I’m hoping you can help me. Can you please ____ by ____?”
   
2. “I’m overwhelmed and I need help getting back to equilibrium. The good news is, I’ve identified exactly what’s overwhelming me. Would you be up for helping me?”
   
3. “Thanks for agreeing to help!
   
   I need XYZ done by ABC date and XYZ time. I usually do this by first doing X, followed by Y and then if I need to Z. But I’ll take any help I can get if you want to do it another way.
   
   Text me on my cell XXX-YYYY if you need me. I’m around all day today and tomorrow but leave the following day for a work trip!”

If You Enjoyed Today’s Episode:

1.) You should check out this episode, From Burnt Out To Lit Up With Daisy Auger-Dominguez

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