The High Performer’s Guide to Beating Burnout: Exercise, Sleep, and Nutrition Hacks
Burnout comes for everyone. It creeps in as you’re pushing yourself to the limit to achieve your goals leading to overwhelming exhaustion. Over the course of my career I’ve watched this happen to myself, friends, and colleagues many times. Even the most talented and disciplined people can hit a wall. However, there are strategies to help overcome burnout and restore your energy, focus, and passion. Let’s explore how exercise, sleep, and nutrition can help you overcome burnout.
What Causes Burnout in High Performers
Burnout isn’t just about working long hours; it’s about the chronic stress that comes along with it. High performances naturally take on a lot of responsibility in their drive to succeed. This can lead to:
When I was climbing my way up in the performance coaching world, from unpaid internships to leading NBA teams, there were times when I felt overwhelmed and burnt out. One moment stands out: I’d been working long hour days, trying to prove myself. One evening, after a long day I got in my car and just sat there, too drained to drive home. That was my wake-up call—something had to change.
For many high achievers, burnout comes from a combination of:
Are High Performers More Prone to Burnout?
Absolutely. High performers thrive in high-stress environments, but this strength can also be a downfall. The same traits that fuel success, ambition, focus, and resilience, can lead to burnout if there isn’t balance in your life.
High performers often:
How Exercise Can Help Combat Burnout
Exercise is one of the most powerful tools for managing stress and burnout. As someone who’s completed three Half Ironman races and coached athletes at the highest level, I can tell you that physical activity is a game-changer.
Here’s how exercise helps:
Consistency is key. I once worked with a corporate executive who told me he had “no time” to exercise. We started with 10-minute walks during his lunch break and those walks turned into 30-minute jogs, and eventually he completed his first 5K. The transformation in his energy and mood was incredible.
You don’t need to train like a professional athlete, but incorporating 30 minutes of moderate exercise—such as running, weightlifting, or yoga—into your daily routine can make a big difference.
The Impact of Sleep for High Performers
Sleep is the unsung hero of peak performance. Without proper rest, even people who are doing everything else right will eventually face consequences.
Sleep is a priority for high performers, here’s why:
Often the first thing people look to sacrifice is their sleep, but this is actually counterproductive to being a high performer. Aim for 7-9 hours of quality sleep each night. Building a consistent nighttime routine which can include things like disconnecting from screens and engaging in relaxing activities can improve your sleep.
Nutrition for Managing Burnout
You can’t outwork a bad diet. Nutrition plays an important role in energy and stress management. When you’re fueling your body with the right nutrients, you’re better prepared for anything that comes.
Here are some nutrition hacks I recommend:
How Exercise, Sleep, and Nutrition Work Together
Exercise, sleep, and nutrition are all connected. When combined, they create a powerful foundation to help you perform your best.
By combining all three areas, you’ll build a system that supports high performance and reduces the risk of burnout.
Warning Signs That You Need More Support
Sometimes, burnout requires more than lifestyle changes. If you’re experiencing any of the following, it might be time to seek professional support:
Remember, reaching out for help is a sign of strength, not weakness. Whether it’s working with a coach, therapist, or mentor, getting support can make all the difference.
Conclusion: Your Beat Burnout Action Plan
Beating burnout isn’t about making drastic changes overnight; it’s about committing to sustainable habits that support your well-being. Here’s your action plan:
As someone who’s worked in high-stress environments for over a decade, I can promise you this: success doesn’t have to come at the expense of your well-being. By building a routine that prioritizes exercise, sleep, and nutrition, you can climb higher and perform better, without burning out along the way.
By preparing now, you’ll be ready to manage burnout and maintain high performance in your personal and professional life. Stay tuned for the next blog in the Prepare series where we’ll talk about strategies for managing stress.
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