Burnout Feels Big—Here’s How to Focus on What’s in Your Power

Let’s be honest—burnout isn’t just about being tired. If it were, a weekend binge of Netflix and naps would fix it.

Instead, burnout can feel like a tidal wave... massive, overwhelming, and impossible to stop. You're exhausted, your motivation's in the gutter, and you feel like you can't do anything right.

Burnout feels big because it is.

And while burnout may be driven by big forces like your workplace culture or systemic pressures, you don't have to tackle them all at once. You can focus on your layers of influence to make meaningful change.

These layers are your starting points for recovering from burnout and building a life that's resistant to it in the future.

The Five Layers of Influence

I know you can't change everything driving your burnout, but you can influence certain areas of your life. That's where these layers of influence come in.

Here's how they break down:

• You – Your habits, mindset, and personal well-being. What you can control: Setting boundaries, prioritizing rest, aligning your actions with your values, and addressing unhelpful thought patterns.
• Your Support – The relationships and networks around you. What you can control: Choosing to lean on supportive people, setting limits with those who drain you, and building a network of allies, mentors, or coaches.
• Your Work – The tasks, responsibilities, and expectations you manage. What you can control: Advocating for clearer priorities, delegating tasks, and focusing on work that aligns with your strengths and goals.
• Your Workplace – The organizational culture, systems, and leadership. What you can control: Identifying areas where you can influence change, advocating for better policies, and choosing how you engage with workplace dynamics.
• Your Context – The broader circumstances shaping your life. What you can control: Reframing your mindset about external pressures, adjusting your expectations, and seeking resources to navigate challenges more effectively.

Each of these layers ties directly to the 5 Cs driving burnout™—Conditions, Culture, Convictions, Choices, and Capacity.

For instance, if unmanageable conditions are driving burnout, you might focus on what you can control in your role and work (e.g., renegotiating deadlines) or you (e.g., managing your energy more intentionally).

The key is recognizing where your influence lies within each layer.

By focusing on what you can control, instead of what you can't, you're taking a proactive approach moving forward.

Burnout recovery is about reclaiming your power in the places that matter most, not about fixing everything overnight.

Putting the Layers to Work

It's one thing to understand these layers of influence, but how do you actually use them?

The power of this framework lies in its flexibility.

Instead of feeling paralyzed by the enormity of burnout, you can use the layers to identify specific areas where you have the most control right now and start there.

Here's how to put these layers to work in your life:

• Assess the Situation: Take stock of your burnout drivers. Are unmanageable conditions wearing you down? Is a toxic workplace culture zapping your energy? Or are personal convictions—like perfectionism—pushing you to overextend yourself?
• Identify Your Entry Point: Once you know what’s driving your burnout, ask yourself: Which layer feels like the best place to start? If you’re completely drained, begin with you—focusing on rest and boundaries. If workplace chaos is a big factor, look at how you engage with your role and work or your support system for relief.
• Take a Single Action: Burnout recovery isn’t about doing everything—it’s about doing something. Choose one action within your layer of focus and commit to it. For example: In your workplace, push back on a deadline that feels unrealistic.
• Build Momentum: Burnout doesn’t disappear overnight, but every small win builds momentum. As you work through one layer, you might find that another layer naturally shifts—like dominos falling into place.

Think of these layers as tools to help you untangle burnout. Some layers, like you and your support, might feel easier to address right away. Others, like your workplace or your context, might take longer to influence. That's okay.

What matters is recognizing that recovery is a process of regaining control where you can.

Next week, we'll dig into the first layer: You. Because when you focus on improving your habits, mindset, and energy, you're strengthening the foundation for everything else.