Welcome to The Happier Newsletter, a weekly newsletter where I provide actionable ideas to help you build a happier, healthier, and more meaningful life.
What’s On Today
- The 3 Types Of Burnout
- Manage Your Energy, Not Your Time
- The Brain's Three "Gears"
- 3 Things I’m Grateful For This Week
The 3 Types Of Burnout
Burnout. It’s a word we hear all too often, yet many of us don’t fully understand its layers or how to effectively prevent it.
In the book ‘Feel Good Productivity’, Ali Abdaal identifies three distinct types of burnout: Depletion Burnout, Misalignment Burnout, and Overexertion Burnout.
Each has unique causes and solutions, and understanding them is the first step to living a happier, healthier, and more meaningful life.
1. Depletion Burnout
This type of burnout stems from overworking and a lack of rest. Think of it as running your body and mind into the ground without giving them a chance to recharge. The symptoms include physical exhaustion, brain fog, and a lack of motivation.
When I’ve felt completely drained in the past, I’ve noticed that the simplest things often make the biggest difference. Prioritising rest is a non-negotiable for me now. I schedule blocks of time to do nothing—yes, nothing—and I treat these periods as seriously as a meeting or a deadline. I also try to stick to a solid sleep routine, aiming for 7–8 hours of quality sleep each night. It’s not always easy, especially with a 3 month year old, but I remind myself that productivity starts with energy, and energy requires rest.
Another thing I’ve started doing is practicing mindful breaks. When I work, I use techniques like the Pomodoro Method to build in regular intervals of rest. Even a 5-minute pause to stretch, breathe, or simply step outside can do wonders for my focus and energy levels.
2. Misalignment Burnout
This type of burnout is trickier. It happens when your work or daily activities feel out of sync with your values or goals. I’ve felt this deeply at times—when I was busy but not fulfilled, productive but not purposeful.
Whenever I sense this happening, I sit down and reassess what I’m doing and why. Is this project aligned with my long-term goals? Does this task serve the kind of life I want to build? Asking these questions has helped me realign my focus and let go of things that don’t truly matter.
I’ve also learned to say no more often. This one’s tough, especially if you’re a people pleaser like me, but I’ve come to realise that saying yes to everything is a fast track to burnout. Saying no allows me to protect my energy for the things that really matter.
When misalignment feels unavoidable, I try to find small ways to connect my work to something meaningful. For example, if I’m stuck in a task I don’t particularly enjoy, I remind myself how it contributes to a larger goal I care about. It’s not always perfect, but it helps me stay grounded.
3. Overexertion Burnout
This kind of burnout sneaks up on me when I push myself too hard, often in pursuit of perfection. I used to think that going the extra mile was always a good thing, but I’ve learned the hard way that there’s a limit—and crossing it can lead to burnout.
To prevent overexertion, I’ve started setting clearer boundaries. For instance, I no longer work late into the night unless it’s absolutely necessary. I’ve also embraced the idea that not everything needs to be done to perfection. Some things just need to be done.
Asking for help has been another game-changer for me. For the longest time, I thought I had to do everything myself. But leaning on others—whether it’s delegating tasks at work or asking for support at home—has made a world of difference. It’s a reminder that we don’t have to carry the weight of the world alone.
I’ve found that being aware of these three types, and by implementing these strategies when I feel myself slipping into burnout, I’ve been able to find my way back to balance. What about you? Which type of burnout resonates with you most? I’d love to hear your thoughts and experiences.
Manage Your Energy, Not Your Time
An important mindset shift: burnout doesn’t stem from overworking; it stems from working on the wrong things with the wrong people.
When you pour your time and energy into tasks that feel meaningless or collaborate with people who drain your enthusiasm, it’s a recipe for exhaustion.
Think about it: you can work long hours on something you deeply care about, surrounded by people who inspire and energise you, and still feel fulfilled at the end of the day. On the other hand, even a short day spent on work that feels pointless or with colleagues who add stress to your life can leave you feeling completely burnt out.
This is why managing your energy is far more important than simply managing your time. Time is a finite resource, but energy is renewable—if you know how to nurture it.
Focus on work that aligns with your values and brings you a sense of purpose. Surround yourself with people who challenge and uplift you. Learn to recognise when you’re working on tasks that deplete your energy and set boundaries to protect your well-being.
The Brain's Three "Gears"
Despite the shift from physical to knowledge-based work, many workplaces still prioritise quantity over quality, leading to stress, burnout, and a disconnection between mind and body.
But what if the key to better performance and wellbeing lies not in how much we do, but in the quality of how we work—our focus, when we do our most intense tasks, and how we recover?
A recent podcast by Dr Rangan Chatterjee, called Feel Better Live More, explored the concept of mental "gears" and how aligning our work with these natural rhythms can protect our mental health and boost productivity.
- Gear One: The relaxed state, where your mind and body rejuvenate through light activity, daydreaming, or nature walks.
- Gear Two: The focus state, where your attention is sharp, allowing you to engage deeply with creative or problem-solving tasks.
- Gear Three: The hyper-vigilant state, where stress and pressure dominate, often leading to poor-quality work and mental fatigue.
The goal? Spend more time in gear one and gear two, and reduce the time spent in gear three.
One Way You Can Apply This
After 90 minutes of focused work (gear two), take a meaningful break (gear one). Step outside for a walk, look at something in the distance, or engage in a short breathing exercise to shift into gear one. Avoid overstimulating activities like scrolling through social media, which can keep you stuck in gear three.
One Question to Ask
What rhythms are you creating in your day? Can you structure your schedule to flow naturally between intense focus (gear two) and restorative breaks (gear one)?
By becoming intentional about how we shift through our mental gears, we can align our work with our natural rhythms, reducing stress and unlocking our peak creativity.
3 Things I’m Grateful For This Week
- That I have the opportunity to run for the Ronald McDonald House Charities next year
- That I’m able to plan amazing holidays
- That I have a supporting, loving wife
What are you grateful for this week?
