4 Effective Strategies for Preventing Burnout at Work
Burnout is not a personal failure. It is the predictable result of sustained pressure without adequate recovery. For leaders and professionals carrying responsibility, preventing burnout requires intentional habits that protect energy, focus, and decision-making capacity.
These strategies are not about slowing ambition or lowering expectations. They are practical ways to sustain performance over time. When applied consistently, they reinforce the principles outlined in burnout prevention for leaders under pressure, where burnout is treated as a systems issue rather than an individual weakness.
1. Prioritize Sleep and Recovery to Sustain Leadership Performance
Sleep is the foundation of physical and mental health. Without it, your cognitive abilities and immune system suffer. Studies show that individuals who sleep fewer than 7 hours a night are significantly more prone to burnout. In fact, the W.H.O. has considered labelling less than 7 hours a night as a carcinogen. If you get less than 6 hours a night, your brain does not have time to detoxify, which can lead to dementia and Alzheimer’s.
- Make sleep a priority. Turn off blue light in your bedroom, move computers and devices to another room and don’t sleep with your cellphone next to your head.
- Create a bedtime routine: Stop watching tv or scrolling on your phone at least an hour before bed. Opt for calming activities like reading or meditating.
- Make sure your bedroom is cool and dark.
- Incorporate naps: Power naps of 20-30 minutes during the day can boost productivity and alertness without disrupting your nightly sleep cycle. Some US workplaces have incorporated nap rooms into their break areas.
Pro Tip: Use a white noise machine to create a restful environment for better sleep.
2. Drink More Water
80% of North Americans are dehydrated. Dehydration can lead to headaches, back pain, muscle cramps, kidney stones and more. A 5% in your hydration can lead to a 25-30% drop in energy. Instead of reaching for a candy bar at 2 or 3 pm, drink more water.
- ½ Your Body Weight: Drink ½ your body weigh in ounces in pure, filtered water every day. This will help your digestion, too.
- Water before caffeine: Drink at least 8 ounces of water in the morning before you have that cup of coffee. We lose water throughout the night in our sleep. Caffeine dehydrates you further. So for every cup of coffee, tea or soda, drink a glass of water.
Pro Tip: Use a glass or metal water bottle instead of plastic so you don’t add more plastic to your body. Never drink out of a plastic water bottle that has been left out in the sun.
3. Exercise is the #1 Panacea
Every major stress expert in the world will tell you that exercise isn’t just good for your body; it’s a stress-relief powerhouse. It revitalizes the body, clears out toxins, improves flexibility and stamina. Physical activity releases endorphins, which combat stress and improve your mood. Over 60& of Americans do not get enough exercise, but you can find a way to exercise that works for you.
- Incorporate micro-movements: Even brief activities like stretching or a short walk can reduce tension. Aim for 10 minutes twice a day.
- Practice desk yoga: Simple poses can alleviate physical strain and refocus your mind. Try a quick seated twist or neck stretch to ease tension. Longer periods of yoga are
excellent for flexibility and strength-building. - Get an accountability partner. You are much more likely to exercise if you have a
friend who will encourage and gently remind you to get moving. It’s better for both of you. - Incorporate weight lifting into your workout. Even small weights can make a big difference to your routine and strength.
Pro Tip: Just 30 minutes of exercise four times a week can reduce the risk of heart disease and improve mental clarity.
4. Eat for Energy
What you eat has a direct impact on your energy levels and stress resilience. The American diet is loaded with processed foods filled with all sorts of chemicals and additives. Instead, opt for whole foods which will fuel your body and mind:
- Walnuts and leafy greens: Packed with B vitamins, they support adrenal health and energy production.
- Omega-3-rich foods: Wild caught salmon, flaxseed, and walnuts enhance mood and reduce inflammation.
- Antioxidant-rich produce: Brightly colored fruits and vegetables help your body combat the oxidative stress linked to burnout. Aim for a rainbow of colors.
Pro Tip: Start your day with a healthy smoothie that combines spinach, banana, blueberries and almond milk for a nutrient-rich energy boost. Add in collagen peptides for healthy skin, protein powder for energy, and MCT oil for your brain.
Burnout Prevention Requires More Than Willpower
Preventing burnout is not about doing more self-care on top of an already overloaded schedule. It requires designing recovery, boundaries, and focus into how work is done.
©2025 Snowden McFall. All Rights Reserved. No reprints without permission.
The most important thing to remember during this difficult time is to not let fear take over. When we react rather than respond, we make poor decisions that often backfire. When we approach a crisis from a place of preparation and confidence, we are much better equipped to deal with whatever comes our way.
Imagine being a homeless teenager on the streets and no supplies. Your food stamps don’t cover them. Appalled and empathetic, Jan Healing created a non-profit called 
irit, and our ability to overcome. It shows us that our hard work has been worthwhile, and that we do, indeed, make a difference.
and Vanessa Tussey co-founded Read USA Inc. years ago to address this very issue. I had the privilege of volunteering this week at school book fairs where each child receives 3 free books to own! Donations are made from the community (we raised over $165,000) to pay for the books. Amazingly, this only costs 
For more stress tips, consider 