Burnout Warning Signs
I burned out hard. Didn't see it coming. Or rather, I saw the signs and ignored them.
Here are the 6 warning signs I missed, what they actually meant, and how to catch them before you crash like I did.
The Crash
It was a Tuesday. I woke up, opened my laptop, stared at my to-do list, and... nothing. Couldn't start. Couldn't focus. Couldn't care.
I'd been running at 110% for 18 months. Remote work made it worse—no commute meant more work hours. No office meant no boundaries.
I thought I was just tired. Turns out, I was burned out.
Warning Sign #1: Sunday Night Dread Got Worse
What I noticed: Used to feel a little anxious Sunday evenings. Started feeling it Saturday afternoons. Then Friday nights.
What I told myself: "Everyone hates Mondays."
What it actually meant: My work stress was bleeding into my entire weekend.
The test I wish I'd done: Track when work anxiety starts each week. If it's creeping earlier and earlier, that's a red flag.
How to fix it: Set a hard boundary. No work thoughts after 6 PM Friday. Use a shutdown ritual—close laptop, change clothes, start weekend mode.
Warning Sign #2: I Stopped Enjoying Things I Used to Love
What I noticed: Stopped playing guitar. Stopped reading. Stopped cooking. Everything felt like effort.
What I told myself: "I'm just busy right now."
What it actually meant: Burnout kills joy first. When hobbies feel like chores, you're running on empty.
The test I wish I'd done: List 5 things I enjoy. Check in monthly: am I still doing them?
How to fix it: Schedule one hobby session per week. Non-negotiable. Treat it like a meeting.
Warning Sign #3: My Sleep Got Weird
What I noticed: Couldn't fall asleep. Woke up at 3 AM thinking about work. Felt exhausted even after 8 hours.
What I told myself: "I'll sleep better once this project is done."
What it actually meant: Chronic stress disrupts sleep. Bad sleep makes stress worse. Vicious cycle.
The test I wish I'd done: Track sleep quality (not just hours). If you're waking up tired for 2+ weeks, something's wrong.
How to fix it: Hard cutoff for work at least 2 hours before bed. No laptop in bedroom. Try a wind-down routine.
Warning Sign #4: I Got Irritable About Everything
What I noticed: Snapped at my partner over small things. Got annoyed by Slack notifications. Every meeting felt like an interruption.
What I told myself: "People are just being annoying today."
What it actually meant: When you're burned out, your patience disappears. Everything feels like too much.
The test I wish I'd done: Ask someone close: "Have I been more irritable lately?" They'll tell you the truth.
How to fix it: Take breaks. Real ones. Not "scroll Twitter for 5 minutes" breaks. Walk outside. Close your eyes. Breathe.
Warning Sign #5: My Productivity Tanked
What I noticed: Tasks that used to take 2 hours now took 6. Couldn't focus. Kept switching between tasks without finishing anything.
What I told myself: "I just need to work harder."
What it actually meant: Burnout destroys focus. Working more hours doesn't help when your brain is fried.
The test I wish I'd done: Track time on tasks. If everything is taking 2-3x longer than usual, you're not lazy—you're burned out.
How to fix it: Work less, not more. Sounds counterintuitive, but rest restores productivity. Take a real day off.
Warning Sign #6: I Stopped Caring About Quality
What I noticed: Used to obsess over details. Started thinking "good enough" for everything. Stopped caring if my work was excellent.
What I told myself: "I'm being more efficient."
What it actually meant: When you stop caring about your work, burnout is advanced. This is the danger zone.
The test I wish I'd done: Ask myself: "Am I proud of what I shipped this week?" If the answer is "I don't care," that's a problem.
How to fix it: This one requires serious intervention. Take time off. Talk to your manager. Something needs to change.
What Happened After I Crashed
I took a week off. Completely offline. No laptop. No Slack. No email.
First two days: felt guilty, anxious, restless.
Day three: slept 12 hours.
Day four: started feeling human again.
Day five: realized how badly I'd been running myself into the ground.
When I came back, I made changes:
- Hard stop at 6 PM (no exceptions)
- No work on weekends (actually enforced it)
- Blocked "focus time" on my calendar (no meetings)
- Started saying no to non-essential projects
- Scheduled weekly check-ins with myself
The System I Use Now
Every Friday, I ask myself 6 questions:
- Did I feel Sunday dread this week? (Yes/No)
- Did I do something I enjoy this week? (Yes/No)
- How's my sleep? (Good/Okay/Bad)
- Have I been irritable? (Yes/No)
- Is my productivity normal? (Yes/No)
- Am I proud of my work this week? (Yes/No)
If I answer "bad" or "no" to 3+ questions, I know I need to course-correct.
The Honest Truth About Burnout
It doesn't happen overnight. It's a slow accumulation of stress, overwork, and ignored warning signs.
You won't notice it until you're deep in it. That's why tracking matters.
And here's the thing nobody tells you: you can't power through burnout. Rest isn't weakness. It's maintenance.
If You're Reading This and Recognizing Yourself
Take it seriously. I didn't, and I lost 3 months to recovery.
This week:
- Answer the 6 questions above
- If 3+ are concerning, take action now
- Tell someone you trust what you're experiencing
This month:
- Schedule real time off (not "working from home" time off)
- Set one non-negotiable boundary
- Start tracking your warning signs
This quarter:
- Evaluate if your current pace is sustainable
- Have an honest conversation with your manager
- Consider what needs to change long-term
The Bottom Line
Burnout is preventable if you catch it early. I didn't. You can.
Watch for the signs. Track them. Act on them.
Your future self will thank you.
