3 Essential Habits That Can Help Prevent Burnout, By A Psychologist

Forbes

3 days ago

If pushing through is your default, you might be closer to burnout than you think. Here are three ... More habits you need to learn to avoid getting to that point. getty
The realization that you're experiencing burnout may not always be obvious. It may not even show up all at once.
Burnout can often build quietly through subtle shifts in your energy, your mood or your ability to care about things that once felt important. It doesn't always happen overnight or after a single bad day. It's the result of prolonged and unmanaged stress.
You'll likely notice it when you're constantly pushing forward without enough rest. People often reach this point because of the belief that if they just keep giving their all, they'll eventually get where they want to be. But what you may not realize is that not giving yourself the break you need, not drawing boundaries or not knowing when to stop doesn't actually maximize your productivity.
In fact, it can do just the opposite. The very effort to keep going often becomes the reason you can't go on.
When you constantly override your body's signals for rest or treat exhaustion like a challenge to push through rather than a cue to pause, your mind and body slowly begin to shut down. In this process, you stop focusing on your growth and well-being, and instead, focus on simply not collapsing.
This is why it's so important to recognize the early signs and take intentional steps to prevent burnout before it fully takes hold.
Here are three habits that can help you prevent burnout.
The journey toward burnout often begins with good intentions. You say you want to show up more, be more helpful, be more reliable or maybe you just want to achieve more, so you start taking on more responsibilities. While this may seem harmless, in the long run, this constant overextension can lead to exhaustion and burnout.
Setting boundaries by learning to say no is one of the most powerful ways to prevent burnout. It allows you to discern what truly deserves your time and energy, whether professionally or in personal relationships. This habit helps you protect your mental and emotional bandwidth.
A study published in the Japan Journal of Nursing Science aimed to understand the relationship between assertiveness and burnout among nurse managers working in Japanese university hospitals.
To study this, researchers analyzed self-reported responses from over 170 nurse managers. They found that participants with lower assertiveness scores were much more likely to experience burnout.
This suggests that assertiveness, including the ability to set boundaries and say no, is a key protective factor against burnout, especially in high-stress professional environments.
While setting boundaries may feel uncomfortable or even selfish at first, it is absolutely necessary for your well-being and for protecting your own energy. You can start small.
A simple habit of checking in with yourself before committing to something can make a world of difference. You can ask yourself, 'Do I truly have the time or energy for this?' If the answer is no, try saying, 'I'm at capacity right now, but I appreciate you thinking of me,' or simply, 'I'd love to help, but I need to prioritize something else at the moment.'
Sometimes, the most compassionate thing you can do for yourself is to know when to pause and simply say, 'Not right now.'
Remember that you are not withdrawing from life but engaging with it more fully by honoring your limits. 2. Taking Micro‑Breaks To Recharge
Taking a pause, contrary to what we're often made to believe, is quite necessary for you to perform at your best capacity. This holds true especially in high-demand environments. The absence of recovery can slowly wear you down.
A 2025 study published in Psychological Reports aimed to explore the complex relationship between workload (as a job demand), micro-breaks (as behavioral resources) and psychological capital (PsyCap; as a personal resource).
Researchers wanted to understand their impact together on end-of-day well-being in fast-paced work environments.
Employees provided data across five consecutive workdays, from Monday to Friday. This data captured real-time insights into their experiences. The findings revealed that micro-breaks were significantly associated with lower levels of fatigue and higher levels of vigor by the end of the day.
However, the effects varied depending on the type of break taken, such as non-work-related breaks (like walking, relaxing or informal chats), which seemed to have a more positive effect on well-being compared to work-related micro-breaks.
Researchers also found that even individuals with high psychological resilience can still benefit from regular pauses.
This highlights the importance of integrating micro-breaks into daily routines as an effective strategy for preserving energy and improving overall well-being.
Start treating short pauses as part of your workflow rather than seeing them as an interruption to your routine.
A five-minute walk, a moment to breathe or stepping away from your screen between tasks can fuel your ability to stay engaged and mentally sharp. 3. Choosing Active Recovery Over Passive Escape
After a long and draining day, it's tempting to reach for what feels easiest, which may usually be resorting to a tv screen, a scroll or a slump on the bed.
While this kind of mindless downtime isn't inherently bad and sometimes is even necessary, it doesn't always rejuvenate you in the way you truly need.
There's a difference between shutting off and truly recharging. Passive rest can help you decompress in the moment.
However, when it becomes your default way of recovering, it often leaves you feeling just as drained the next day. This is where active recovery comes in.
Research published in Personnel Review aimed to better understand how different types of psychological recovery experiences after work impact employee well-being and fatigue. The researchers specifically examined four types of recovery experiences: Psychological detachment (mentally switching off from work) Relaxation (calming activities) Mastery (engaging in learning or challenging hobbies) Control (having autonomy over one's free time)
The researchers surveyed 290 hospital nursing staff using well-established psychological scales. They analyzed the data to explore how these recovery experiences relate to personal characteristics and well-being outcomes.
The findings revealed that certain personal factors influenced which recovery strategies people used. Higher work intensity was linked to less psychological detachment and relaxation, which indicated that people under more pressure find it harder to unwind.
On the other hand, passion for work was shown to be positively related to engaging in mastery and control experiences during downtime.
Another interesting finding was that those who engaged more in recovery experiences, especially mastery and relaxation, reported better psychological well-being and lower intention to quit their jobs.
This clearly suggests that how people spend their time after work has a powerful effect on their well-being.
These findings show that how you choose to rest matters, and engaging in activities that replenish your energy can act as a protective buffer against burnout.
Adding nourishing experiences into your routine can go a long way in helping you recover, and not just disconnect.
This does not mean that you need to force productivity or creativity.
You can make a change in your routine by swapping even a few minutes of passive scrolling for something that engages or uplifts you, like painting, reading or learning something small. This way of resting and decompressing will leave you more replenished for the next day.
The core idea behind all these habits is to eventually help you become more intentional with your effort and energy. You do not have to focus on pulling back or dimming your drive, but you should definitely make sure that your conviction and energy have enough fuel to last.
That may never be possible if you keep putting in energy toward your goals without stopping to recharge.
When you begin to treat your energy as a resource worth protecting, you will start to move with clarity and strength. This helps make the shift from surviving your days to deliberately shaping them.
It's worth remembering that a sustainable life is built on thoughtful input while making choices that make showing up tomorrow possible, again and again.
Are you truly present in your day, or is the habit of pushing through quietly costing you more than you know? Take the science-backed Mindful Attention Awareness Scale to find out.