**Type:** Insight **Growth Stage**: <font color="#00b050">evergreen</font> **Last Tended**: 2024-10-29 **Topics**: #burnout #mindfulness #highperformance #SelfAwareness #restandrecovery --- >[!Directors Commentary] >*I had been exploring the idea of categorising what 'condition' I might be in as an indicator when to plan in cycles of rest and recovery - and what the signals for such conditions might be. When reflecting more deeply about this - it was clear (and I knew it at the time, to an extent) thatI had pushed myself a bit too far the previous week and strayed into burnout territory. Through awareness, luckily, I was able to correct - leaving behind a dip in performance or 'micro-burnout'* **Did I Experience a Micro-Burnout Last Week?** Tomorrow, I’ll be sharing my 5am Club experience again. Over the last few months, early mornings have helped me reclaim time, focus on deep work, and energise personal projects. But I’ve learned that staying in peak performance constantly isn’t realistic. Recently, I experienced what you might call a ‘micro-burnout’. It served as a reminder that even the most consistent habits require rest and recalibration. Lately, I encountered a mix of increased responsibilities and time-sensitive commitments. Even with structured routines, certain periods stretch us too thin. I realised immediately that I’d taken on one task too many, but it wasn’t until days later that I felt the full impact. Subtle signs began to emerge: • **Lethargy** – feeling unusually tired, even needing naps. • **Unhealthy choices** – slipping into poor diet choices that left me sluggish. • **Physical discomfort** – aches and pains creeping back in. • **Missed exercise** – not feeling up for my usual fitness routine. • **Late rising** – missing my regular 5am start and falling behind. • **Stalled creativity** – struggling to make progress on personal goals and ideas. **Recognising and Responding to Dips in Performance** Spotting early signs is crucial, but it’s rarely straightforward. Is that nap because I’m overworked, or am I tired because I missed my workout or didn’t sleep enough? The excuses can creep in, creating a subtle but compounding shift towards burnout. Fortunately, keeping up my journalling and reflection practices gave me the self-awareness needed to intervene early. Micro-burnouts invite us to embrace balance. While discipline and routine are vital, jumping back in at 100% may not be feasible. Here’s how I recalibrated: • **Reflect** – Evaluating what I need to regain focus, energy, and enthusiasm • **Adjust My Routine** – Allowing for extra rest and lighter tasks. • **Reset Small Habits** – Taking small steps back into healthier routines without expecting perfection. High performance is often thought of as constant forward motion, but real progress also involves knowing when to pull back and what to say no to. Recognising the early signs of a ‘micro-burnout’—like fatigue and slipping habits—allows us to step back and make adjustments before reaching full burnout. Staying self-aware and having a flexible mindset can help maintain sustainable, long-term performance. #BurnoutPrevention #HighPerformance #SelfAwareness #Routine #Mindfulness #WellbeingAtWork #5amClub #PersonalGrowth ## Open Questions & Implications - How do I put in place checks for those 'signals of my condition' and react faster to avoid any burnout at all? --- *This is a living document in my Digital Garden. It grows and evolves with my thinking and represents my personal thoughts and opinions, and is not part of my work at IBM. However, it is part of my desire to contribute a broader conversation on how we 'get things done' - exploring the impact of tools and techniques aligned to my mission to help individuals and organisations create the settings for sustained growth.* ## Growth Log - 2024-10-29: Published on https://www.linkedin.com/posts/chrisjmoreton_burnoutprevention-highperformance-selfawareness-activity-7257103224782876672-S_23?utm_source=share&utm_medium=member_desktop