Balanced Academic

We often picture burnout as the big crash – ugly crying in the work bathroom, binge-watching TV to hide from a flood of emails, lying in bed because even caffeine can’t wake you.

But here’s the thing: burnout rarely starts with a crash.

It sneaks in quietly, disguised as “I’m fine… just a little tired” and “things will calm down soon.”

The earlier you spot it, the easier it is to turn things around.

Here are 7 subtle signs you’re heading toward burnout – and how to hit reset before your flame fizzles out.

1. You’re constantly playing catch up.

That feeling that your to-do list is always one step ahead of you? It’s not just poor time management – it’s a sign your workload has outpaced your recovery time.

How to get ahead of it?

Stop staring at your entire to-do list every day, especially first thing in the morning. Instead, make a “Big 3” list: three realistic tasks you can finish today, plus a “bonus” checkbox for anything extra you get done. The result? You’ll finish more days feeling accomplished rather than defeated – and train your brain to prioritize meaningfully without the guilt spiral.

2. You can’t remember the last time you felt excited about your work.

Burnout dulls enthusiasm – even for the things you usually love.

How to get your spark back?

Schedule a 30-minute “joy task” every week – something you want to do, not just need to do. Maybe you’ve been itching to explore a new area of research or finally start that personal development course that’s been calling your name. It should still feel purposeful, but it’s for your own growth or interest or joy – not just to tick a box for someone else.

3. You’re grumpy.

Snapping at tiny inconveniences? Rolling your eyes at things you’d usually brush off?That’s usually your brain’s way of saying “I’m maxed out.”

How to reset your mood?

Take a short sensory break – step outside, stretch, change your environment – to help reset your nervous system. If you find it hard to pause (like me), build breaks right into your workflow as a necessary buffer against burnout. I swear by Pomodoro timers and actually blocking breaks into my schedule. It gives you something to look forward to, makes rest feel productive, and keeps your energy from tanking before the day’s even halfway through.

4. Everything feels harder than it should.

Burnout makes every task feel like running a marathon.

How to lighten the load?

Break tasks into micro-tasks. If your list says “write introduction”, rewrite it as: outline lit review strategy -> start lit review -> map intro flow -> draft opening paragraph -> summarize research on X/Y/Z -> draft study aims -> etc. Micro-tasks feel more doable, give you a dopamine hit with each checkmark, and build momentum instead of dread.

5. You’ve been skipping your “non-negotiables.”

Meals, sleep, movement, hobbies, time with people you love – when these start dropping off your schedule, burnout isn’t far behind.

How to get back into your rhythm?

Choose one non-negotiable and commit to it for the next three days. Schedule it like you would a meeting. Protect it. Even a single pillar of self-care can help stabilize your energy and mood.

6. You’re numbing out more than usual.

Doom-scrolling. Background-TV-zoning. Mindless snacking. These are short-term coping tools your brain grabs when it’s overloaded – but they don’t actually restore you.

How to nourish instead of numb?

The next time you find yourself constantly picking up your phone and zoning out, pause. Ask yourself: “What would feel nourishing right now?” Swap a numb break with a nourish break – like a quick walk, calling a friend, or reading a chapter of a book you love. Your brain will thank you.

7. You keep saying, “After this week, things will calm down.”

If you’ve been saying this for months… it’s not just a busy week – it’s a busy life.

How to slow things down?

Don’t wait for “someday.” Schedule a half-day off right now. Or even better – a full day. Lighten an afternoon. Block out a meeting-free morning. Immediate boundaries stop the burnout clock before it runs down.

The bottom line:

Burnout isn’t just about working too much – it’s also about recovering too little. You don’t have to wait until you’re completely drained to make a change. Small, intentional resets and boundaries can keep you from ever reaching the full crash.

Your turn! Drop your favourite burnout-busting tip in the comments below so we can all try it out.