Avoiding Burnout
How Getting a Dog Taught Me to Escape the Burnout Cycle and Reclaim My Life
For as long as I can remember, my dad went into his office seven days a week. He would come home for dinner, relax a bit, watch the news, and head back for a couple of hours. On weekends, he’d leave late in the morning and return in the early evening, or earlier if there was a social gathering. He retired a couple of months ago from academia and still works on his own projects, hoping to be published or to conduct research for fun.
Seeing this my entire life instilled a strong work ethic in me. But what I’ve realized as I’ve joined the working world is that while I love to be challenged and learn new things, I don’t want to live to work. My dad truly enjoys his craft, and that is enough to drive him every single day.
It took me a long time to realize that in previous roles, I was on a cycle of burnout. I experienced this in college as well—staying up late for nights, cramming for tests, and then crashing hard afterward. I would simply not have the energy or desire to do anything outside of working or thinking about work.
When I got my first dog a little over four years ago, that’s when I started to see the hamster wheel I had been on. Kai was a puppy when I first got him, which I didn’t realize at the time meant having a 24/7 responsibility. I was forced to learn how to balance my life.
Plus, I found myself wanting to spend more time with him—on walks, pup cup runs, and lazy Sunday afternoons. So I made changes to help myself stay productive at work while still feeling like I could go home and be active instead of sitting in front of the TV all evening. Here’s what worked for me to avoid burnout, reduce stress, and have more overall energy:
1. Eating healthier
There’s nothing like having a sweet treat or a bag of potato chips when you’re grinding away. Stress eating may give you a temporary mood boost, but we know it’s not great for your body. I started meal prepping and keeping healthy snacks—like fruit and carrots with hummus—in my office.
2. Getting regular sleep
A while back, my motto was, “I’ll sleep when I’m dead.” I love sleep, but I only recently started prioritizing it. To get a solid 7–8 hours, I set a consistent bedtime, even on weekends. On days when I don’t get enough sleep, I go to bed earlier the next night or take naps so my body can recover.
3. Take lunch away from the desk
I see many coworkers who are guilty of this as well—eating in front of the computer while multitasking during “downtime.” It gives a false sense of productivity. My energy levels and mental focus would drop significantly in the afternoon. Taking an actual break—whether walking around the building or sitting in the cafeteria—helped me disengage and reset so I could finish the afternoon strong.
4. Set clear boundaries
Having work emails on your personal device is convenient, but it also becomes a distraction outside of working hours. The urge to respond to emails in the evenings and on weekends was strong, so I turned off email notifications and stopped checking them when I wasn’t working.
5. Use your PTO
Taking time off for a staycation or simply to rest never crossed my mind in the past. Nowadays, I usually take a day or two before a holiday to make the most of my breaks. I return from these breaks feeling refreshed and energized.
These are the key changes I’ve made to avoid burnout at work. Do you have any tips that have helped you avoid burnout? Or was there a moment when you realized you no longer wanted to be part of that hamster wheel? I would love to hear from you!
Feel free to connect with me on LinkedIn: Anjana Paul, MBA | LinkedIn
