S7 Ep10: Leading Without Burning Out — What to Know Before It’s Too Late

Welcome back to Your Path to Career Success, the podcast that helps you build the skills, confidence, and strategy to thrive in your career.

 In this 15-minute episode, we’re shining a light on a challenge many leaders face behind the scenes — burnout. Whether you’re stepping into leadership for the first time or have been leading for years, this conversation will help you recognise the early warning signs and build habits that protect your energy, so you can lead sustainably without sacrificing your health or happiness.

 Because the truth is, leadership isn’t about doing more — it’s about doing the right things sustainably. And protecting your energy is one of the most powerful leadership skills you can build.

 What You’ll Learn in This Episode:
• Why Leaders Are at Higher Risk of Burnout – Understand why leadership roles come with hidden emotional labour and stress that can quietly drain your energy.
• The Early Signs You Shouldn’t Ignore – Learn to spot the subtle whispers of burnout before they escalate into bigger health and performance issues.
• How to Shift from Overload to Ownership – Real stories and mindset shifts that show you’re not failing — you’re overloading, and there’s a way back.
• 5 Burnout-Proof Leadership Habits – Practical, actionable strategies to help you set boundaries, protect your energy, and model healthier leadership for your team.
• Why Your Energy Is Your Most Important Leadership Asset – Discover how managing your energy helps you show up stronger for your team, your company, and yourself.

 What next?
A big thank you for tuning in to Your Path To Career Success – where your dreams and your career intertwine!

🦉 Book a free discovery call to explore how my Unlock Your Career Potential coaching programme can support your leadership goals.
🦉 If this episode resonated with you, subscribe, leave a review, and share it with someone ready to lead with intention.
🦉 Interested in working with me 1-2-1? Book a slot here: https://calendly.com/thecareerowl.
🦉 You can also connect with me over on LinkedIn for more career strategy and leadership insights.

 Stay tuned for more episodes focused on helping you unlock your full leadership potential!

 Useful Resources:
🎧 Further Listening & Reading
• Book: The Burnout Epidemic by Jennifer Moss — An insightful guide to understanding and preventing burnout in the workplace.
• Podcast: Dare to Lead with Brené Brown — Especially episodes on boundaries, courage, and sustainable leadership.
• Article: Burnout Has Become the Boss’s Problem — Harvard Business Review – A must-read for leaders looking to create healthier team cultures.

🧠 Coaching Tools You Might Love
 • My Unlock Your Career Potential Coaching Programme — Dive deeper into sustainable leadership, career strategy, and energy management with tailored 1-2-1 support.

Transcript

Welcome back to Your Path to Career Success, the podcast that helps you build the skills, confidence, and strategies to thrive in your career.

I’m your host, Kathryn — and if you’re tuning in because you’re stepping into leadership, or already leading and trying to grow without losing yourself in the process — you’re in the right place.

Today we’re tackling a challenge that so many leaders quietly struggle with: burnout.
 
 

It’s something I see time and time again when working with professionals who’ve worked so hard to build their careers… only to find themselves feeling drained, detached, and questioning if this is really success.

As the writer Anne Lamott says, "Almost everything will work again if you unplug it for a few minutes, including you."
 
 

But so often, we leave ourselves plugged in 24/7, until it’s too late.

So in this episode, I’ll share with you:

• Why leaders are at higher risk of burnout
• The early signs you really don’t want to ignore
• And 5 powerful habits that can help you lead without burning out — so your career success doesn’t come at the cost of your health or happiness.

Before we jump in, grab your favourite beverage, find a comfy spot, and get ready to map out your leadership path with those lightbulb moments.

Segment 1: Why Leaders Are at Higher Risk

Let’s start with the why. Why is it that people in leadership — or those working so hard to become leaders — seem to get hit the hardest by burnout?

Here’s the thing: leadership doesn’t just drain your time. It drains your energy.
 
 

And it does it in ways that can be invisible until you hit a wall.

Every decision you make, every conversation where you need to be “on,” every time you show up for your team when you’re tired — that’s emotional labour.
 
 

It’s energy leaving you, even when no one else sees it.

As leadership coach Simon Sinek says, "Leadership is not about being in charge. It’s about taking care of those in your charge."
 
 

But let me ask you… who’s taking care of you?

Quick story here: A client I worked with, let’s call her Sarah, had just landed her first big leadership role. She was over the moon — this was her dream job, and she was determined to prove herself.

But six months in? She was exhausted. Not just tired — I mean, bone-deep exhaustion that even sleep couldn’t fix.
 Why? Because she had slipped into a pattern I see so often. She was trying to be everything to everyone:

• Fixing every little problem herself because she didn’t want to let anyone down.
• Saying yes to every request because she thought that’s what good leaders do.
• And answering emails at 11pm, on weekends, even on holiday — just to keep up.

She believed that over-functioning was the price of success.
 
 

And looking back, I can see that I’ve experienced burnout myself in a number of roles — because I’m very heart-led, and I didn’t want to let people down. I kept putting others first, above my own well-being, and honestly, above my health too.

But here’s the truth no one tells you early in your leadership journey:
 
 

Good leadership isn’t about doing more — it’s about doing the right things sustainably.

Because if you’re running on empty, you can’t show up at your best for anyone:

• Not your team, who need your guidance.
• Not your company, who depend on your judgement.
• And not yourself, who deserves a career and a life that feels good.

And let’s be honest — leadership roles often come with higher exposure to stress:

• You’re navigating competing priorities.
• You’re mediating conflicts.
• You’re absorbing the pressure from above and below.

That cumulative load? That’s why leaders are so prone to burnout.
 
 

And it’s why learning to manage your energy isn’t a luxury — it’s survival.

Tip #1: Start seeing your energy as your most important leadership asset.
 
 

Protect it the way you’d protect your company’s top client — with boundaries, care, and regular check-ins. Because when your energy is strong, your leadership is strong.

Segment 2: Early Warning Signs You Shouldn’t Ignore

Let’s get really honest now — because burnout doesn’t crash through the door shouting.
 
 

It doesn’t start with you keeling over from exhaustion one day.
 
 

No — burnout whispers.

It starts small, in ways that are easy to brush off or explain away. But those little signals? They add up.
 
 

Here’s what to watch for:

• You’re always tired, even after weekends — you take time off, but the fog never really lifts. You wake up tired, go to bed tired.
• Work starts feeling heavy. Tasks you once enjoyed start feeling like chores. That spark you had? It starts to dim.
• You’re snappier, more irritable — even outside of work. You find yourself losing patience more easily, snapping at loved ones over small things.
• And your body? It’s trying to get your attention too — headaches, tight shoulders, poor sleep, stomach issues. That low-level tension that never quite goes away.

There’s a quote by Brené Brown I love here: "If you don’t make time to be well, you’ll be forced to make time to be sick."
 
 

And that’s exactly what happens if we ignore these whispers.

In fact, one client I recently supported her — let’s call her Emma (not her real name).
 She told me she always thought she was just “bad at handling pressure.” She’d tell herself, “Other people seem to cope — why can’t I?”
 
 

Turns out, she wasn’t weak or incapable — she was deep into burnout and didn’t even realise it.
 
 

She said listening to that episode was her wake-up call — it helped her finally connect the dots between her exhaustion, her stress, and her declining health.
 
 

And from there, she could start to take action.

So let me say this clearly, for anyone listening who’s wondering if this might be them:
 
 

You’re not failing — you’re likely overloading. And your body and mind are trying to tell you.

Tip #2: Build in a weekly self-check-in — make it as non-negotiable as a meeting with your boss.
 
 

Ask yourself:

• How’s my energy right now?
• What’s feeling heavy or draining?
• And — equally important — what’s still lighting me up?

Because small, regular reflection is one of the best ways to catch burnout early — before it escalates into something bigger and harder to reverse.

Segment 3: 5 Burnout-Proof Leadership Habits

Alright, let’s talk solutions — because career success should not equal self-sacrifice.
 
 

Leadership isn’t about running yourself into the ground; it’s about showing up as your best, sustainably.

Here are 5 practical habits to burnout-proof your leadership — not overnight, but through small, powerful shifts:

1. Set hard edges around your time.
There’s a saying: "The work will expand to fill the time you give it." And it’s painfully true — especially in leadership, where there’s always more you could do.
 
 

Decide when you’re done for the day — and honour that finish line like it’s a meeting with your CEO.
 
 

I had a client once who literally started setting a phone alarm at 6pm to remind herself: “You’re done for today. Step away.”
 
 

Simple — but it was a game changer for her.

2. Lead with boundaries, not burnout.
Your team watches you more closely than you realise. If you’re emailing at midnight or skipping breaks, they’ll think that’s what success looks like.
 
 

There’s a leader I know — let’s call him James — who started writing “Sent next morning” on late-night emails so his team knew he wasn’t expecting instant replies.
 
 

And you know what? It shifted his whole team’s culture. Suddenly, people felt permission to unplug without guilt.
 
 

As the saying goes: “What you allow is what will continue.”

3. Get comfortable saying “not now.”
Every “yes” costs you energy. So you need to protect your bandwidth like it’s gold.
 
 

Practice phrases like:
 "I’d love to help, but I can’t give it my full focus right now. Let’s revisit next week."
Or:
"That’s a great idea — let’s schedule time to give it the attention it deserves."
 
 

Notice — it’s not about shutting people down. It’s about keeping your commitments aligned with your energy and priorities.
 
 

Because a burnt-out leader saying “yes” to everything ends up delivering less overall.

4. Weekly check-ins with yourself.
Schedule 10 minutes — I like Friday afternoons — to ask:

• What drained me this week?
• What gave me energy?
• What will I change next week?

This is how you lead yourself first — so you can lead others well.
 
 

Think of it like regular maintenance for your leadership engine. Skip it too many times, and things start to break down.

5. Build recovery into your calendar.
Top performers don’t just work hard — they recover hard too.
 
 

Think about pro athletes — they train, but they also sleep, fuel their bodies, and rest intentionally.
 
 

Why should leadership be any different?

I once worked with someone who actually scheduled their recovery — real lunch breaks, blocked-out thinking time, even "white space" days with no meetings.
At first, it felt indulgent. But guess what? Their creativity soared. Their decision-making improved.
 
 

And their team started doing the same.

Book that time off. Take that lunch break. Step away to recharge — and know that’s not slacking, it’s smart leadership.

Here’s your practical next step:
 Tip #3: Start small. Pick one habit from this list to try this week.
Because burnout prevention isn’t about one big overhaul — it’s built on tiny, consistent steps that add up over time.

As James Clear says in Atomic Habits:
"You do not rise to the level of your goals. You fall to the level of your systems."
 
 

And these habits? They’re your new systems for sustainable success.

Segment 4: Preventing Burnout in Your Team

And here’s something many leaders miss: preventing burnout isn’t just about you — it’s about the culture you create.
 
 

As a leader, you set the tone. Your actions, your choices, and your priorities — they send a message to your team every single day.

If you glorify late nights, constant busyness, and the “always on” mentality, guess what? Your team will mirror that. They’ll feel that pressure too.
 
 

But if you shift the narrative? If you celebrate sustainable wins, if you normalise rest, and if you have real, open conversations about workload — that’s when you build a team that thrives for the long haul.

There’s a beautiful African proverb that really captures this:
 “If you want to go fast, go alone. If you want to go far, go together.”

Burnout culture is all about going fast — rushing to meet deadlines at the expense of well-being. But true leadership? True leadership is about going far — together, as a cohesive, resilient team. It’s not about being the hero who’s burned out but still pushing through. It’s about empowering your people to perform sustainably.

Let me share a story here.

I worked with a manager named Tom, who noticed his team starting to get snappy and disengaged. 

When he dug into it, he found out they were struggling, but nobody was speaking up. Why? Because Tom had unintentionally built a culture where “busy” was a badge of honour. The more you worked, the more you were seen as dedicated.
 
 

When he realised this, he made a huge shift. He started talking openly about burnout — he normalised taking breaks, not checking emails after hours, and asking for help when needed. He even started to block time in his own schedule for “uninterrupted focus” and recovery.
 
 

The results? Not only did his team’s energy improve, but their productivity soared too — because they didn’t feel like they had to burn themselves out to be successful.

Tip #4: Start small. This week, ask your team in a 1:1:
"How’s your energy lately? Is there anything draining you that we could shift?"

This is a simple question, but one that can completely change the game.
 
 

Opening that door and creating a space for real, honest conversation about energy levels and burnout can make all the difference. It makes it safer for your team to be honest with you, and that’s where real leadership starts.
 
 

When they know you have their back, they’ll be more likely to prioritise their own well-being — and by extension, they’ll perform at their best in the long term.

Closing & Takeaways
Let’s quickly recap everything we covered:

1️. Leadership Is Energy-Intensive — Protect Yours First
Leadership isn’t just about time management — it’s about energy management. Every decision, every conversation, and every moment you show up for your team requires emotional and mental energy. Protect your energy like you would your most valuable asset. Without it, you can’t lead sustainably.

2️. Recognise the Early Signs of Burnout
Burnout doesn’t hit all at once — it sneaks in with small, subtle signs like fatigue, irritability, and physical symptoms. Catching these early is key. Do a weekly self-check-in, asking yourself, “How’s my energy? What’s draining me? What’s lighting me up?” This simple practice can help prevent burnout before it spirals.

3️. Implement Burnout-Proof Leadership Habits
Success doesn’t need to come at the expense of your health. Set hard boundaries around your time, lead by example with healthy work habits, get comfortable saying “not now,” and make recovery a priority. These are the habits that protect you and your team from burnout while maintaining peak performance.

4️. Build a Culture That Prioritizes Well-Being
Preventing burnout isn’t just about you — it’s about the culture you create. Be the leader who normalises rest, celebrates sustainable wins, and encourages open conversations about workload and well-being. As the saying goes: “If you want to go far, go together.” Build a team that can go far by leading with empathy, care, and balance.

5️. Lead Yourself First
Ultimately, you can’t lead others effectively if you’re running on empty. Prioritise your own well-being and energy, and lead by example. Your team will follow suit when they see you taking care of yourself and setting healthy boundaries.

These strategies don’t just help you avoid burnout — they enable you to lead with energy, passion, and sustainability. By protecting your own well-being, creating a supportive team culture, and leading by example, you set the stage for long-term success, both for yourself and your team.

Your challenge this week:
Pick one burnout-proof habit from today’s episode. Maybe it’s setting a hard stop time. Maybe it’s that Friday self-check-in.

 And I’d love to hear — send me a message or share on LinkedIn what you’re committing to this week.

If this resonated with you, please share it with a friend or colleague who might be quietly struggling. 

Sometimes, hearing they’re not alone is exactly what they need.

If you found today’s episode valuable, hit that subscribe button, leave a review, and share it with your network. You can also connect with me on LinkedIn—just search Kathryn Hall, The Career Owl.

Thank you so much for listening to Your Path to Career Success.
 
 

Take care of your energy, take care of your team, and keep leading — not at the cost of yourself, but in a way that sustains you.