Overcoming Mental Barriers
5 Ways to Deal with Burnout When You’re Tired of Trying
You’ve been grinding away, trying to achieve your health goals. You started out strong, full of determination and fire, but now? Now it feels like you’re running on empty. The scale hasn’t budged, the excitement is gone, and every effort feels pointless.
Burnout hits like a wrecking ball, demolishing your motivation and making you question why you even started. But here’s the thing: burnout doesn’t mean you’ve failed. It’s a signal, not a stop sign—a call to shift your strategy, recalibrate, and find your balance again.
Let’s talk about how to deal with burnout, so you can rediscover your energy and get back on track without losing your mind in the process.
1. Pause Without Guilt
Burnout happens when you’re running at full speed without rest. It’s your body and mind saying, “I need a break.”
But let’s be real—when you pause, guilt has a way of creeping in. You might think, If I take a break, I’m being lazy.
Here’s the truth: Rest isn’t laziness. It’s a necessary part of growth. Just like muscles need recovery after a workout, your mind needs time to recharge.
Actionable Tip:
Set a defined rest period. Maybe it’s one week of doing something entirely different—like yoga instead of HIIT—or even focusing on something non-fitness related altogether, like reading or painting. Commit to resting fully and guilt-free.
2. Revisit Your “Why”
Burnout thrives on disconnection. You lose sight of why you started in the first place.
Remember when you began this journey? What was your why? Maybe it was to feel confident in your clothes, to have energy to play with your kids, or to prove to yourself that you’re stronger than you think.
When burnout strikes, it’s time to reconnect with that purpose.
Actionable Tip:
Write your “why” on a sticky note and place it where you’ll see it daily. For an extra boost, use your “why” as the lock screen on your phone. Each time you unlock it, you’ll get a subtle reminder of what’s driving you.
3. Adjust Your Goals
One major cause of burnout? Unrealistic expectations. You want to lose 20 pounds in a month or run a marathon after just a few weeks of training.
When your goals are too lofty, you’re setting yourself up for exhaustion and disappointment.
Instead, focus on small, achievable wins. Progress, no matter how small, builds momentum and keeps you motivated.
Actionable Tip:
Break your big goals into micro-goals. If your goal is to lose 50 pounds, aim for 5 pounds at a time. Celebrate each milestone with something non-food-related, like a new workout outfit or a spa day.
4. Simplify Your Plan
Burnout often comes from trying to juggle too much. If your schedule is packed with meal prepping, intense workouts, work, family, and social obligations, something’s gotta give.
Simplifying doesn’t mean giving up—it means focusing on what matters most.
Actionable Tip:
Pick one or two habits to prioritize. For example, instead of trying to meal prep, count calories, and hit the gym five times a week, focus solely on hitting your daily step count and eating more veggies. Once those habits are solid, add another.
5. Seek Support
Burnout is heavy, but you don’t have to carry it alone. Leaning on others can lighten the load.
Whether it’s an accountability partner, a fitness group, or a coach, having someone in your corner makes a world of difference. They’ll remind you of your progress, help you troubleshoot, and motivate you when you can’t seem to do it for yourself.
Actionable Tip:
Join an online community, such as a Facebook group for people with similar goals. Share your struggles openly. You’ll often find that others have been through the same thing and can offer encouragement and actionable advice.
Bonus: Remember, Burnout Is Temporary
The biggest mistake you can make when you’re burned out is assuming it’s permanent. It’s not. Burnout is just a phase—a signal that something needs to change. By taking intentional steps to address it, you can get back on track stronger than ever.
Final Thoughts:
Burnout doesn’t mean you’re weak, unmotivated, or incapable. It means you’ve been pushing hard, and now it’s time to push smart.
Pause, revisit your “why,” adjust your goals, simplify your plan, and lean on others. These strategies will not only help you overcome burnout but also set you up for long-term success.
Because here’s the truth: The journey to a healthier, happier you isn’t about perfection—it’s about persistence. And you’ve got this.