The following article is written by Jessica Gibbs CFP®, Vice President and Partner at Monument Wealth Management - a Wednesday Women partner. You can read more about Jessica's experience at the end of the article.
Earlier this year, I had a baby. I was sitting on my porch with my two-month-old son, thinking about all the to-do’s that come with raising a tiny human, and thought: "We should do a podcast episode about burnout." (I know, I know, what could have prompted that idea?!)
High-performing individuals experience burnout at multiple points in their life (not just sleep-deprived new parents). And while I think we can all picture what extreme burnout looks and feels like, are we paying enough attention to the sneaky EARLY signs that we're losing our balance. The subtle symptoms compound if you're not paying attention.
Fueled by a desire to help the many execs I have seen dealing with this issue, the podcast episode I dreamed up on the porch ended up happening. On the show, I spoke with Rachel Boehm, NBC-HWC, PhD Candidate on Monument Wealth Management’s OFF THE WALL podcast. Rachel is a burnout coach for executives and business owners, and consults with organizations looking to support their workforce. She shared her tips on how to achieve your personal and professional goals without running on empty.
In the high-stakes world of business leadership and management, burnout has become all too common. The constant drive for success can lead to intense stress and exhaustion, which not only jeopardizes productivity, but personal and financial well-being. To maintain peak performance, it's important to have solid strategies in place for managing and preventing burnout. Here are some of the top insights from the episode.
Recognizing Burnout in Yourself and Others
Burnout often subtly and progressively creeps up on you, making both self-awareness and awareness of others important. This is especially important for high achievers who are leading teams and initiatives at work.
Being Self Aware
Have you ever found yourself pulling away from hobbies or relationships and constantly feeling “busy” without any real joy? These can be early indicators of burnout. Pay attention to shifts in mood and behavior such as increased irritability, emotional detachment, or a noticeable drop in enthusiasm for activities you once enjoyed. Other signs include chronic exhaustion or feeling like you’re spending more on health and wellness just to "undo" the impacts of stress.
Looking Out for Your Team
This has become a new must-have skill as a leader. You can support yourself and your organization by staying mindful of your team’s physical and mental health. Notice any drop in performance, quirky behavior changes, or lack of enthusiasm? These can be signs that someone’s nearing burnout. By catching these early, you can step in with support and maybe even prevent the dreaded burnout before it makes a full appearance and negatively impacts the company.
Strategies to Fight Burnout
1. Reframe Self-Care as Performance Recovery
Self-care is frequently misconstrued as a luxury or an indulgence rather than a necessity. For high achievers, viewing self-care through the lens of performance recovery can shift this perspective. Just as athletes require recovery time to optimize their performance, professionals need to prioritize recovery to sustain their effectiveness. As Rachel says,
“There’s no such thing as over-training, there’s only under-recovery."
Actionable Steps:
Set Clear Boundaries: Establish firm work hours and stick to them. Resist the urge to check email or answer work calls during your personal time to create a clear divide between work and leisure.
Prioritize Sleep: I know, easier said than done. But getting quality sleep each night is worth it. A well-rested mind and body will help you tackle the tasks at hand with efficiency and effectiveness when you show up for work the next day.
Schedule Regular Breaks: Sprinkle short breaks throughout your day to recharge your mind and body. Simple activities like stretching, taking a walk, or practicing mindfulness can work wonders to refresh your focus and boost your energy.
2. Adopt a Balanced Approach to Goal Setting
Setting goals is essential for progress, but it’s important to align them with your current capacity and resources. Align your goals with what you can realistically handle right now to avoid frustration or burnout.
Actionable Steps:
Assess Readiness: Before committing to a new goal or project, evaluate your current workload and stress levels. Ask yourself: “Is this actually something I can get done right now?” Setting goals that fit within your current limits will keep you on track without overloading your plate.
Break Down Goals: Instead of taking on a massive goal, break it into smaller, manageable tasks. This approach helps in tracking progress and reduces the overwhelming feeling that often comes with big objectives. Ask yourself: “On my busiest day, how much can I really do?”
Create a Holistic Plan: A comprehensive approach involves weeding out the background noise and distractions to help you pursue your social, occupational, personal, and financial goals. Prioritize your physical health and carve out time for activities that boost YOUR personal growth and happiness. You don’t need to put yourself first, but don’t put yourself last. When you take care of yourself, you’ll accomplish your goals with a lot more energy and enthusiasm.
3. Implement Structured Accountability
Accountability is a powerful tool for maintaining focus and achieving goals. Have a system in place to monitor progress and stay committed to your personalized goal strategy and plan. A supportive team can be a game changer in your journey—we all need a little extra nudge every now and then.
Actionable Steps:
Build Your Team of Support: Find people who can help you map out and set your professional and personal goals. Create a team of advisors to help you reach your long-term goals and provide relief during overwhelming times. Schedule regular check-ins with your coach, team, or accountability partner to review progress, make necessary adjustments, and keep you on track.
Engage a Wealth Advisor: Personal and financial goals are intertwined. Consider hiring a wealth manager if you haven’t already. They can help you get clear on how you can use money as a tool to get you where you want to go and hold you accountable to making consistent progress on your plan, while also taking a load off of your plate. Make sure to find someone who is working with people like you and understands how to navigate equity compensation and stock options (if that’s relevant to you), cash flow and tax planning, risk management, and the like.
Consider a Burnout or Executive Coach: Engage with a coach or mentor who can offer guidance, feedback, and support. They can help you navigate challenges, set realistic goals, and stay on track. As Rachel puts it, coaches are like lighthouses that “broaden the horizon, help you reorient yourself and figure out where it is you want to go and the better path to get there.”
4. Incorporate Micro-Breaks into Your Routine
Micro-breaks are 30 second to five-minute intentional pauses in your day that can significantly enhance productivity and reduce stress. Implementing micro-breaks into your workday allows you to reposition to conquer other tasks and proactively manage your energy.
Actionable Steps:
Schedule Micro-Breaks: Plan to carve out little breaks during your workday. Use this time to step away from your desk, stretch, play a video game, or grab some coffee with a coworker.
Engage in Mindfulness: Use your breaks to clear your head with some mindful techniques. Try a quick meditation, focused breathing or mindful walking, which can give your brain the recess it needs to help you come back more focused.
Avoid Distractions: To make the most of your micro-breaks, eliminate the noise and distractions you face during the workday. This could look like working in a quiet area or turning off the unnecessary notifications from your phone.
5. Trust Yourself and Your Team
Many high achievers don’t realize they’re burned out until weeks, months or years have passed. Managing and preventing burnout is a complex challenge that requires a self-aware, proactive, and strategic approach.
Self-care doesn’t mean doing it by yourself. By leaning on your inner circle, coaches, and advisors, you can continue your personal and professional growth instead of being held back by burnout.
Coaches and advisors can help you build personalized strategies that match your own wants and needs and keep you accountable as you execute them. They’re there to help clarify your path, reduce overwhelm, and guide you through the uncertainty. With the right support, you can turn the challenge of burnout into an opportunity for growth and renewal.
Interested in a burnout coach? I encourage you to connect with Rachel on LinkedIn. She specializes in helping leaders and organizations achieve sustainable peak performance and become burnout-proof.
Interested in a wealth advisor to help manage your financial wellbeing? High-achieving founders and executives are who Monument Wealth Management works with. Connect with me on LinkedIn or email at jessica.gibbs@monumentwm.com.
Note: Monument Wealth Management is a Registered Investment Advisor. PLEASE SEE IMPORTANT DISCLOSURE INFORMATION at www.monumentwealthmanagement.com/disclosures
About the author: Jessica Gibbs is a Private Wealth Advisor, CERTIFIED FINANCIAL PLANNER™, philanthropic advisor, host of the OFF THE WALL podcast, speaker, and dedicated mom of two boys. She has received several industry recognitions by Forbes including being ranked as a Top Next-Gen Best-in-State Financial Advisor (2017, 2019, 2023) and as a Top Female Financial Advisor in Virginia (2023). She’s been interviewed by numerous publications including Forbes, Barron’s Advisor Podcast and Investment News.
Prior to joining Monument, Jessica worked on the development team at the Brookings Institution. She also completed a two-year leadership and business management program with the Ensemble Practice G2 Leadership Institute and earned her Certificate in Financial Planning from Georgetown University. Jessica loves working with clients in all areas of Private Wealth Design, but especially when it comes to estate planning techniques, transferring wealth and values to future generations, and helping clients achieve their philanthropic goals. “As an advisor, I always want to be helpful—to not just answer clients’ questions, but to add value, think of creative ideas, and be a good listener. I particularly want to ensure women feel empowered and engaged in their own wealth planning and vision for their future.”