3 Ways to Prevent Workplace Burnout (From Hustle Culture)
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Are you exhausted… but pushing through anyway?
Maybe you're working harder than ever, but still feeling like it's not enough. You’re skipping breaks, checking emails late at night and weekends, and telling yourself you’ll rest when things “calm down”, but they never do.
In my coaching practice, I’m seeing a worrying trend. More and more people are either completely burnt out or careening towards it like a freight train.
They’re running on fumes, feeling guilty for taking a lunch break, working late and at weekends, and measuring their self-worth by how full their diary is. Sound familiar?
We’ve been sold the idea that success only comes to those who hustle hard. That being “always on” is a badge of honour. That if you’re not exhausted, you’re not doing enough.
But let’s be honest, this kind of thinking is toxic. It’s not only wrecking our mental and physical health, but also our relationships, creativity, and performance.
In this article, I’m breaking down the truth about hustle culture, why it’s so dangerous, and most importantly, what you can do to protect yourself.
In the extended YouTube version of this article, I also discuss:
What is hustle culture?
Where did it originate?
The impact on organisations
An additional FIVE strategies for avoiding burnout
The Impact of Hustle Culture on Individuals
1. Burnout
This is the big one. Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It doesn’t just happen overnight. It builds slowly. The signs often include:
Constant fatigue, even after rest
Cynicism or detachment from work
Reduced performance
Anxiety or depression
Physical symptoms like headaches, digestive issues, lower back or hip problems, or sleep issues
Inability to concentrate, brain fog, forgetfulness
What’s heartbreaking is that many people don’t realise they’re burned out until they hit a wall. Sometimes that wall is a panic attack, illness, or complete emotional collapse.
2. Loss of Identity
When your entire sense of self is tied up in your job title or how productive you are, you can quickly lose touch with who you really are.
Hobbies, relationships, and downtime get pushed aside. You become a human doing instead of a human being.
You are operating like a zombie. My clients often describe it as being disconnected. Like the lights are on but no one’s home. Just going through the motions and getting through each day doing the bare minimum.
3. Damaged Relationships
Hustle culture doesn’t just affect individuals. It affects families and communities. If you're constantly working, something’s got to give. Often, it’s quality time with partners, children, friends, and even yourself.
In my 20 years of experience in HR, followed by 16 years of coaching, I can tell you that what’s going on at work always leaks into your home life and vice versa. Trying to pretend otherwise… well, you’re kidding yourself.
There’s always an impact.
3 Strategies for Beating Burnout
1. Challenge Your Beliefs About Work
Many of us were raised with the belief that hard work equals virtue. That being busy means being important. That slowing down is lazy. These messages run deep and are often left unquestioned.
Start by asking yourself:
“What do I believe about work and success?”
“Who taught me those beliefs?”
“Are they actually true or helpful for me now?”
It’s helpful to journal your answers to these questions. Writing things down often gives you a very different perspective.
You might be surprised at how much you’re unconsciously carrying. Awareness is the first step to change.
2. Set Boundaries (and Stick to Them)
This is one of the most powerful tools you have. Boundaries protect your time, energy, and mental health. But I get it. Setting them can feel uncomfortable, especially in a culture that rewards overwork.
Start small:
Block out time in your diary for lunch or a short walk – I often discuss the benefits of a 15-minute walk. You don’t have to do 10,000 steps to make a significant difference to your nervous system.
Switch off email, Teams and other notifications after a set time, e.g. 6.00 pm
Set expectations with colleagues and your manager around your availability
Say no to extra work when your plate is already full
Remember:
Boundaries aren’t selfish. They’re a sign of self-respect.
People who respect themselves tend to be more respected by others.
3. Listen to Your Body
Your body is always giving you signals. But if you’re stuck in hustle mode, it’s easy to ignore them. Early warning signs of burnout include:
Feeling wired but tired and unable to sleep – waking up still exhausted
Frequent illness, headaches, lower back or hip pain that can’t be explained, stomach issues
Snapping at people over small things, inability to manage your emotions
Difficulty concentrating, brain fog, forgetfulness
Treat rest like a recovery tool, not something you earn after collapsing. If you listen to your body when it whispers, you won’t have to hear it scream.
To help your body cope with the pressure, it’s critical to get the five daily basics right:
Sleep
Exercise
Daylight exposure
Nutritious food
Drink at least 2 litres of water every day
If you’re not getting these five basics right, you can’t possibly expect to be well, even without the added pressure of an excessive workload!
The Wrap-up
We need to stop glorifying exhaustion and 24/7 access. Of course, we do have to work hard to get the lives we want. I’ve never met anyone who achieved success in their career who didn’t. But that doesn’t mean working to the point of burnout.
Being busy is not a badge of honour. Hustle culture doesn’t make us stronger. It wears us down. Take it from someone who has lived it and coached many people going through it.
If we want to thrive as individuals and as organisations, we need a new model of success—one built on sustainability, balance, and humanity.
That starts with each of us saying, “I choose a different way.”
Because you can be ambitious and well-rested.
You can be successful and have a life.
You can work with purpose without working yourself into the ground.
It’s time to change the record.
You can’t thrive in an environment that constantly demands you sacrifice your health, relationships, and sense of self for the sake of productivity. Hustle culture is not sustainable, and it’s not something to aspire to.
It’s okay to want more for your life. More peace. More balance. More you.
Even if it feels uncomfortable at first, every step you take to unplug from the hustle narrative is a step toward long-term wellbeing and happiness. Your worth is not defined by your output.
Remember:
You are allowed to rest. You are allowed to slow down. You are allowed to work in a way that supports your whole life, not just your job.
It’s not always easy, but it is necessary, and you don’t have to do it all at once. Start where you are, take one step at a time, and trust that you’re allowed to choose a different way.
What Next?
Again, in the extended YouTube version of this article, I also discuss:
What is hustle culture?
Where did it originate?
The impact on organisations
An additional FIVE strategies for preventing burnout
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As always, thanks for your support.
great topics and great points