From Burnout to Balance: A Simple Two-Tool Strategy

A couple of years ago, I started feeling the signs of fatigue. I had too many things going on, felt out of sync with my job, and was running out of energy. I was hitting deadlines, but the passion that once fuelled me had vanished. That’s when I realised it wasn’t just about being overworked—I was out of alignment with what truly mattered to me.

Instead of trying the usual “take a break” advice, I turned to two tools that changed everything: Mindfulness Reflection and Values-Based Time Management. Together, they helped me regain balance, and they might just do the same for you.

Part 1: Mindfulness Reflection—Finding the Root Cause

Mindfulness is everywhere these days, but for me, it started with a simple reflection. I asked myself why I was feeling so drained. The answer? It wasn’t the workload—it was the disconnect between my tasks and my values.

Quick Reflection Exercise:

• When did I last feel energised by my work? During a project where I had creative freedom.
• What values were present? Creativity and freedom—two of my core values.
• How did that realisation feel? Like a weight lifted. Now I knew the real problem.

Part 2: Aligning Time with Values—The Practical Fix

Once I understood why I was feeling burnt out, I needed to make changes. Enter Values-Based Time Management. I reviewed how I was spending my time and discovered that most of it had nothing to do with my core values.

Values-Based Time Management Test:

• Step 1: List your top 5 values. Mine are freedom, creativity, knowledge, compassion, and trust.
• Step 2: Check your calendar for the past week. How many activities align with those values?
• Step 3: Spot the misalignments. Once I did this, I started reshuffling my tasks to prioritise the ones that mattered.

The Magic of Combining the Two

The real breakthrough came when I started using both tools together. First, I reflected on whether my tasks aligned with my values. Then, I adjusted my schedule accordingly.

Daily Burnout-Prevention Questions:

• Are today’s tasks aligned with my values?
• Am I present in the moment, or just coasting through?
• What’s one small tweak I can make today to feel more fulfilled?

Wrapping It Up (With a Smile)

Burnout doesn’t hit like a storm—it creeps in when we spend too much time on things that don’t align with who we are. Using these two excercises helped me take back control and restore balance to my day. It’s like fixing a small crack in a boat before it turns into a big problem. No one likes sinking, right?

If burnout is creeping in, start small. Take five minutes to reflect, and then make one small shift to align your time with your values. You’ll be surprised how much of a difference it can make.

P.S. On the photo, it's Volcanos National park in Rwanda.