Burnout isn’t just about working too much. It’s also about working in the wrong ways. Here are five things to stop doing now to reclaim your energy and focus.
Burnout isn’t just about working too much. It’s also about working in the wrong ways. Here are five things to stop doing now to reclaim your energy and focus.
Modern Mentor is hosted by Rachel Cooke. A transcript is available at Simplecast.
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Hey, it’s Rachel Cooke, your Modern Mentor! I’m the founder of Lead Above Noise, where we help leaders activate performance and engagement without burning out. Whether it’s bootcamps, keynotes, or Pulse Checks, we help teams achieve meaningful change. If that’s what your organization needs, reach out!
So, let’s talk about burnout. “Cause folks, it’s 2025, and somehow the whole overwhelmed and exhausted thing remains on trend.
Actually, it’s more than just working too much. Sure overwork can do it - but so can boredom. Loneliness. Uncertainty or confusion. It’s not just driven by one thing. So maybe unsurprisingly, its solution also isn’t just doing or changing one thing.
There are lots of small acts we can take to reduce or dial back burnout.
If you’re starting the year already feeling drained—or just want to avoid getting there—this episode is for you. Today, I’m sharing five things we need to all practice saying ‘no’ to if we want to keep those demons at bay.
I’m gonna kick off with some tough love here. Sorry not sorry, here it comes.
If you’re overwhelmed by back-to-back meetings, and you’re doing any complaining about it, then it’s time for you to take the reins. And to stop waiting for the meeting culture to change.
Meeting overload comes up in nearly 100% of my Activation bootcamps. And I continue to hear participants say things like….
Friends, it’s time to start changing how we interact with meetings.
Now, if there really is an expectation you be at every meeting you’re invited to, am I suggesting you just suddenly stop showing up? Of course not.
But I am suggesting you start asking questions. Pushing back. And also asking yourself not just “am I free during that window?” but rather “what’s the cost of my going to that meeting, and what am I not doing or thinking about as a resultresults of that lost time?”
If someone else on your team will be at that meeting, send them and let themsend let them catch you up afterwards so neither of you miss anything. Maybe you trade off. Take turns.
If you’re not sure if you’ll be called on, ask the host ahead of time. “What are the objectives of this meeting?” “What decisions are we making?” And “how, specifically, can I contribute?”
If it’s not a valuable use of your time, then ask if it would be OK for you to take a pass.
Burnout isn’t necessarily about the volume of meetings; but how many you’re in without meaningfully contributing to; or how many other things are piling up because you can’t find a minute to get them done.
We’ve been conditioned to think “I’m so busy” as a response to “How are you?” is cool. But again. Tough love incoming…not only is it uncool. It’s often a signal of your need to prioritize.
We need, collectively, to let go of this assumption that being busy means you’re so in demand and being un-busy signals no one wants your time or attention.
We need to rebrand it all such that being comfortably (but not overwhelmingly) busy is the way to be. It says “hey, people want me. And also I’m disciplined about where I spend my precious time, energy and attention.”
And next time someone answers you with an “I’m so busy,” try lobbing back a “bummer. Let me know if I can help you prioritize.”
How much do you hate the waiting in limbo that happens when you’re waiting for someone else to give you information or make a decision?
When this situation hits, just know you’re not a victim. More often than not, in my experience, the person holding up doesn’t even realize it. They aren’t withholding. They just are so busy with their own stuff, they don’t realize you’re waiting on them.
This waiting creates frustration which can totally trigger burnout.
So take action.
When you’re lacking clarity, start asking better questions. Instead of asking yourself “When will I get that report?” try “What are the key details I need to move forward, and who can help me get them?” Or if you’re unsure about a goal, don’t wait for it to be handed to you—ask your boss for a quick conversation to align priorities. Proactive questioning isn’t just efficient—it shows leadership and initiative.
This one’s big. How often do you find yourself saying yes to requests without pausing to think about their urgency, relevance, or alignment with your goals? It’s so easy to get caught up in people-pleasing or wanting to be a team player.
But here’s the thing: Every yes is a no to something else. Before you agree to take something on, pause and ask yourself: “Is this urgent? Is it relevant to my priorities? Does it align with my job or goals?”
But here’s the kicker. Your answer doesn’t have to be “no.” It might be something instead like…
Rebrand the no. You’ll thank me for this one.
Burnout thrives when we try to do everything ourselves. Asking for help—whether it’s advice, collaboration, or just an extra set of hands—isn’t a weakness. It’s a strategy.
Think about the last time you felt overwhelmed. Was there someone who could’ve helped but you didn’t ask? Maybe you thought it would take too long to explain, or you didn’t want to bother them. But here’s the truth: Most people are happy to help, and asking for support builds trust and strengthens relationships. So next time you’re in over your head, reach out. You’ll lighten your load and build a stronger team in the process.
So, there you have it. If you’re feeling burned out, it’s time to stop doing the things that drain your energy and focus. Stop going to unnecessary meetings. Stop using “I’m so busy” as a flex. Stop waiting for clarity—ask better questions. Stop saying yes to everything, and stop failing to ask for help.
If your team could use a reset this year—maybe a keynote or a Pulse Check to kick things off—let’s talk. You can find me at LeadAboveNoisecom.. And if you’re loving the show, don’t forget to follow Modern Mentor on Apple Podcasts, Spotify, or wherever you listen.
Thanks so much for listening, and have a successful week ahead!
Modern Mentor is a Quick and Dirty Tips podcast. It’s audio-engineered by Dan Feirabend. Our Director of Podcasts is Brannan Goetschius. Our Podcast and Advertising Operations Specialist is Morgan Christianson. Our Digital Operations Specialist is Holly Hutchings. Our Marketing and Publicity Associate is Davina Tomlin. Our Marketing Contractor is Nathaniel Hoopes.