The other day, I was talking with a tech executive who was clearly at her breaking point. She'd been pushing hard for months, and the signs of burnout were unmistakable - constant fatigue, growing cynicism, and that feeling that nothing she did really mattered anymore.
But here's the thing: while reversing burnout completely takes time, you can start shifting your trajectory in as little as 48 hours. I've seen it happen countless times with my clients.
Let's dive into three science-backed techniques that can help you start escaping burnout's grip this weekend.
1. Reset Your Sleep Pattern (First 24 Hours)
Here's what most people get wrong about burnout - they try to power through with more coffee and less rest. But that's like trying to put out a fire with gasoline.
The fastest way to begin shifting your state is by resetting your sleep pattern. Here's how:
- Start your shutdown routine at 7:30 PM
- Put your phone on silent and place it in another room
- Dim all lights in your house
- Get in bed by 9:00 PM
- Wake up naturally (no alarm if possible)
This isn't just about getting more sleep - it's about giving your parasympathetic nervous system the reset it desperately needs.
2. Implement Strategic Breathing (Hours 24-36)
When we're burned out, we're constantly in a state of fight-or-flight. One of the fastest ways to shift out of this state is through specific breathing patterns.
Here's the exact technique to use:
Morning: 6-2-X breathing
- Breathe in for 6 seconds
- Hold for 2 seconds
- Explosive exhale (this will wake you up and energize you)
Afternoon: 4-7-8 breathing
- Breathe in for 4 seconds
- Hold for 7 seconds
- Exhale slowly for 8 seconds
- Do this especially during meetings to maintain energy
Evening: 6-4-12 breathing
- Breathe in for 6 seconds
- Hold for 4 seconds
- Exhale slowly for 12 seconds
- Perfect for transitioning into your evening routine
3. Reclaim Your Time (Hours 36-48)
The final piece of this quick escape plan involves taking back control of your schedule. Most burned-out leaders I work with have completely lost their calendar margins.
Here's what to do:
- Block off 30% of your calendar as "unavailable"
- Move all meetings to afternoon hours (preserve mornings for deep work)
- Set meetings to 25 minutes instead of 30
- Decline any non-critical meetings for the next week
The Bottom Line
Will these three steps completely cure your burnout? No - that takes more time and a comprehensive approach. But they will help you start shifting out of that dangerous burned-out state and give you some immediate relief.
The key is to implement all three steps in order. Don't cherry-pick - each builds on the previous one to help reset your system.
Remember, burnout isn't just about being tired. It's about your relationship with your environment and your future outlook. These steps help you begin repairing both.
Ready to develop a complete strategy for sustainable high performance without burnout? Let's talk. I help leaders like you build systems that prevent burnout while maximizing impact.
Book a call with me at meet.drdegnan.com and let's create your personalized burnout prevention blueprint.
Until next time,
Dr. Degnan
P.S. If you found this helpful, share it with a colleague who might be struggling. Sometimes the simplest act of reaching out can make all the difference.