Step Off the Treadmill of Burnout

Ever feel like you’re sprinting on a treadmill, in a room with no windows? The treadmill’s speed creeps up minute by minute, and you’re pouring every ounce of energy just to keep up. Your lungs burn, your muscles scream, and the room feels tighter with every breath. You keep running, thinking if you just push a little harder, you’ll finally get ahead... but the truth is, you’re not going anywhere.

This is the reality of burnout.

Burnout isn’t just exhaustion—it’s the relentless cycle of doing, pushing, and grinding without ever feeling like you're making headway. It disguises itself as productivity, ambition, or "just getting through," but it robs us of our joy, peace, and purpose. The good news? We don’t have to stay on this treadmill. We can press "stop," step off, and choose a different path—one that values rest as much as hustle and purpose overpressure.

I know a little bit about this. To be fully transparent, I know a lot about this. From the literal treadmill to the metaphorical symbolization of the treadmill, I’ve been pounding away from both aspects for years with little results to show from them. This is the epitome of going in circles. It’s circling Atlanta on 285 over and over and never getting off an exit. 

Talk about frustration!

Statistically, I do not have the numbers to showcase how common burnout is, especially for women, but what I will say is that every woman that I know and have known has been subject to burnout at some point or another. It’s so easy to grow accustomed to this lifestyle of relentless burnout by convincing ourselves that it’s only “temporary.” If we just keep pushing, keep our heads in the game, and don’t quit we’ll eventually get ahead, get a break. The truth I’ve come to learn is that stepping off the treadmill before burnout is the key. There’s nothing wrong with ambition and productivity, Sis, but not taking rest and breaks leads to burnout and can be very wrong for our mental and physical health. Without sound mental and physical health, we are going to lack in our effectiveness in our lives. Which will beget even more stress. 

It’s time to wake up and pay attention to how our mindset and our habits breed burnout activity. Let’s commit to no longer settling for surviving as our way of life. Let’s get intentional.

Recognizing the Signs of Burnout

First, we have to recognize when we’re stuck on that relentless treadmill. Burnout doesn’t always scream at us; sometimes it whispers. It can look like waking up tired after a full night's sleep, feeling increasingly irritated by small things, or losing motivation for things that once brought us joy. It’s the nagging sense that no matter how much we do, it’s never enough. Sound familiar?

Signs to Watch For:

- Chronic Exhaustion: Not just tiredness, but deep, bone-weary fatigue that doesn’t go away after a weekend of rest.

- Emotional Drain: Feeling detached, cynical, or emotionally overwhelmed.

- Physical Symptoms: Headaches, muscle tension, and even getting sick more often are red flags.

- Decreased Productivity: When everything feels like a chore, and you find yourself procrastinating or constantly distracted.

Recognizing these signs is the first step to stepping off the treadmill before it’s too late.

The Power of Pausing: Intentional Rest

It might seem counterintuitive, but sometimes the most strategic thing you can do is… nothing. Yes, you heard me right. There is power in the pause. We often think rest is a reward for hard work, but it’s actually a prerequisite for sustainable productivity. Pausing allows us to reset, recharge, and refocus our energies where they matter most. This doesn’t mean quitting; it means strategically stopping to ensure you have what you need to keep going.

Here are some ways to build intentional rest into your life:

- Micro-Breaks: Take 5-10 minutes every hour to breathe, stretch, or simply close your eyes. These micro-pauses help prevent the buildup of stress.

- Daily Check-Ins: Ask yourself daily, “How am I feeling today? What do I need to feel more balanced?” Honor those answers.

- Sacred Self-Care Time: Schedule time in your calendar like you would an important meeting—whether it’s for a walk in nature, journaling, or just a quiet cup of tea.

Setting and Protecting Boundaries

Remember last week’s talk about “Walking the Balancing Beam of Boundaries”? Let’s go deeper. Setting boundaries is not just about saying “no” to others; it’s about saying “yes” to yourself. Yes to your peace, yes to your health, and yes to your right to rest. 

Here’s how to start:

- Identify What Drains You: What tasks, commitments, or even people leave you feeling depleted? Get clear on what these are.

- Set Clear Limits: Communicate your boundaries clearly and unapologetically. For example, “I’m not available for calls after 7 PM,” or “I need to focus on my project, so I can’t take on additional work this week.”

- Create Space for ‘No’: Learn to say no without explanation or guilt. Saying no creates space for the things that truly matter and nourish you.

Embracing the Power of Recharge: Fill Your Cup First

To keep moving forward in life, your cup needs to be full. That’s the beauty of recharging—whether it’s through spiritual practices, creativity, physical activity, or simply doing nothing at all. Remember, self-care isn’t selfish; it’s necessary. A well-rested you is a powerful you, ready to make boss moves from a place of strength, not struggle.

Practical Tips to Recharge:

- Find Your Non-Negotiables: Identify 2-3 activities that fill your cup and make them non-negotiable. Whether it’s morning prayer, evening walks, or reading a good book, commit to them.

- Plan for Downtime: Just like we plan for meetings or events, plan your downtime. Schedule it, honor it, and protect it.

- Practice Digital Detox: Turn off screens for an hour or two daily. Disconnect to reconnect with yourself.

Stepping off the treadmill isn’t about quitting; it’s about choosing a path that aligns with your peace and purpose. It’s about breaking the cycle of burnout before it breaks you. Let’s commit to pressing “stop” more often—to pausing, reflecting, and recharging.

Take a moment right now to reflect: What’s one thing you can do today to step off your treadmill? Share your thoughts in the comments or join the conversation in our community. Let’s build a life that feels as good on the inside as it looks on the outside. Because, Sis, it’s not just about surviving; it’s about thriving.

Join us in the Global Women’s Transformation Community for a sisterhood that will help support your commitment to a healthier and more intentional you.