Reignite Your Spark: A No-Nonsense Approach to Beating Burnout

Burnout is sneaky. It doesn’t hit like a freight train – it creeps in like a slow leak, draining energy, confidence, and motivation until you’re running on fumes. The World Health Organization calls it a syndrome brought on by chronic workplace stress that hasn’t been successfully managed. Sound familiar?

There’s no quick fix. Some people take years to fully recover. But the good news is that you don’t have to wait until you’re deep in the burnout pit to take action. You can stop the slide now.

Here’s a simple but powerful exercise to get back in control: update your résumé – but not for the reason you think.

What is Burnout, Really?

Before diving into the solution, let’s talk about what burnout actually looks like. Burnout isn’t just feeling tired or overworked – it’s a full-scale depletion of your mental and emotional reserves. It’s chronic stress that goes unchecked, leading to disengagement, exhaustion, and even physical symptoms like headaches and insomnia.

The Journal of Occupational Health Psychology identifies burnout as a combination of three main symptoms:

• Emotional exhaustion – Feeling completely drained, with no energy left to give.
• Depersonalization – Developing a cynical, detached attitude toward work.
• Reduced personal accomplishment – Feeling ineffective, like nothing you do matters.

According to a recent Gallup study, 76% of employees experience burnout at least sometimes, with 28% feeling burned out “very often” or “always.” It’s not just about working long hours—it’s about working long hours without purpose or progress. (Source)

If any of this sounds familiar, it’s time to take back control.

Step 1: Update Your Résumé with Last Year’s Accomplishments

No, this isn’t about job hunting. This is about seeing yourself clearly.

Forget the one- or two-page rule. Write down every accomplishment – big, small, personal, professional. Delivered a killer presentation? Nailed a difficult project? Mentored a junior colleague? It all counts.

Pay attention to your self-talk while you do this. If you’re rolling your eyes at your own achievements, stop it. If a friend told you these wins, would you downplay them? Treat yourself with the same respect you’d give someone you admire.

Why does this work? A study in the Journal of Occupational and Environmental Medicine found that people who regularly reflect on their accomplishments experience lower levels of emotional exhaustion. Updating your résumé forces you to focus on what’s going right instead of what’s draining you. (Source)

Step 2: Update Your Résumé for the End of This Year

Blank slate. What do you want to be able to write a year from now? What projects will you have led? What skills will you have developed? Where will your career be?

Take control of your narrative. If you don’t define where you’re going, someone else will do it for you. And let’s be honest, that “someone” might not have your best interests in mind.

People who regularly update their résumés tend to be more intentional about their career choices. Even if you don’t share it with your boss (though a great one would help you make it happen), knowing your own roadmap is powerful.

Beyond the Résumé: Practical Steps to Prevent Burnout

While updating your résumé is a great exercise in reflection and planning, it’s not the only way to fight burnout. Let’s talk about some other strategies to help you reclaim your energy and motivation.

Set Boundaries – And Stick to Them

Burnout thrives in environments where work bleeds into every aspect of life. Set clear boundaries. This might mean shutting down your laptop at a consistent time, saying no to unnecessary meetings, or scheduling focused work periods in your calendar.

A study from Harvard Business Review found that employees who enforce work-life boundaries report higher job satisfaction and lower stress levels. It’s not just about working less—it’s about working smarter and protecting your time. (Source)

Prioritize Recovery Activities

Rest isn’t just for the weak—it’s essential for high performance. Recovery isn’t just about taking a vacation (though that helps); it’s about daily habits that replenish your mental and physical energy.

• Physical activity: Even moderate exercise has been shown to reduce burnout symptoms.
• Social connection: Talking to supportive colleagues, friends, or mentors can provide fresh perspective.
• Mindfulness and reflection: Journaling, meditation, or even just quiet walks can help clear your head.

Reconnect with Purpose

When you’re deep in burnout, work can feel meaningless. But purpose is a powerful antidote.

• What aspects of your work do you find fulfilling?
• What impact are you making, even in small ways?
• How can you align your role more closely with what matters to you?

According to research in Psychological Science, people who feel a sense of purpose in their work are more resilient to stress and burnout. If your job feels pointless, maybe it’s time for a shift—either in mindset or in role. (Source)

Why This Works

Burnout happens when you feel stuck, undervalued, and out of control. This exercise tackles all three:

• Stuck? You’re setting your sights forward.
• Undervalued? You’re proving your own worth—on paper.
• Out of control? You’re taking the wheel.

And if you’re already feeling that burnout creeping in? Start now. Burnout recovery takes time, and you don’t want to wait until it’s urgent.

Final Thought: Take Yourself Seriously

You wouldn’t ignore the check engine light in your car, so don’t ignore the warning signs in your career. Take a walk, update your résumé, and take yourself seriously. You’ve got more control than you think.

Your future self will thank you.