From Physio to Engineer: My 75-Hour Workweek, No Burnout Playbook (Happy New Year 2025!)

Three years ago, if you’d told me I could juggle 70–75 hours a week as a physiotherapist and practice owner, software engineer, startup founder, and manage a portfolio of ventures—whilst raising three kids, running 25km a week, meditating daily, playing weekly tennis, skiing on weekends, and still enjoying the occasional doughnut, KFC Wicked Wings, or glass of wine with my wife over a trashy Netflix show—I’d have laughed. Yet here I am, not just surviving but thriving. I feel healthier, calmer, and more balanced than ever, and these ventures have played a key role in making this demanding period sustainable. And yes, I do prefer to eventually double down on one role where I can fully leverage all my skills, but I know that timing is everything, and patience is key for the stars to align. This playbook reflects a personal experiment over the years, and I fully expect these strategies to change and evolve as I do.

As we approach 2025, many of us are reflecting and setting intentions. For those navigating a mid-life career change, this reflection is especially significant. My transition from physiotherapy to software engineering, alongside managing a portfolio of ventures, was a major shift, demanding sustainable strategies to balance learning a new field, maintaining my existing work, and prioritising family. This isn't about “hustle culture”; it’s about building a fulfilling life, even amidst change. This playbook shares the evidence-based tools and strategies that helped me thrive—and I hope they inspire you on your own journey. Wishing you a happy and healthy 2025!

Disclaimer: Please note that the information provided in this playbook is based on my personal experiences and should not be considered medical or professional advice. It is essential to consult with qualified healthcare professionals or experts before making any decisions related to your health, fitness, or career.

1. Sleep: My Secret Weapon for Learning and Focus

During my transition, my brain was in overdrive, absorbing new programming languages, methodologies, and a whole new way of thinking. Sacrificing sleep was simply not an option. My focus, mood, and ability to learn new concepts depended on it. Seven hours nightly became non-negotiable, enforced by my trusty bedtime alarm. This ensured I was mentally sharp for coding challenges, late-night study sessions, and juggling everything else.

2. Mindful Moments: My Daily Mental Reset

Twice-daily meditation (20 minutes morning and evening) plus 10 minutes of evening journaling became essential. Journaling was a quick daily reflection: what went well in my studies/work, key learnings (especially crucial when debugging!), and adjustments for the next day. This helped process challenges, celebrate wins, and maintain a sense of progress, even on tough days.

3. Efficient Fitness: Staying Grounded and Energised

Maintaining physical health was key to managing stress and mental demands. 25km of running weekly, two 30-40 minute strength training sessions (focusing on compound lifts), and weekly tennis provided balance. Short walks between study blocks were crucial for clearing my head and boosting circulation. Strength training, in particular, helped maintain energy and resilience during long study hours and counteracted the effects of increased screen time.

4. Balanced Nutrition: Fuelling Brain and Body for Peak Performance

During my transition, I prioritised protein (around 1g per pound of body weight) to support brain function and muscle recovery. Balanced meals with lean proteins, healthy fats, and complex carbs provided sustained energy. I still enjoyed occasional indulgences (doughnuts, KFC, wine with family)—because balance is key, not deprivation.

5. Strategic Supplements: Targeted Support for an Active Lifestyle

My supplement routine was simple: whey protein for convenience, creatine for mental and physical energy (especially during intense study periods), omega-3s for anti-inflammatory benefits, vitamin D3 for overall health, and a multivitamin as a safety net.

6. Intentional Recovery: Protecting My Most Valuable Asset

Short walks, 10-20 minute power naps after mentally taxing sessions, ski weekends with family (in the winter season), and date nights with my wife were non-negotiable. These weren't luxuries; they were essential for preventing burnout and maintaining long-term consistency. These breaks allowed me to return refreshed and refocused.

7. Ruthless Delegation: Essential at Home & Work

One of the most crucial strategies for managing a demanding workload and maintaining balance was learning to delegate ruthlessly. This applied both at work (delegating tasks to colleagues or outsourcing where possible) and, crucially, at home. I'm fortunate that my wife is incredibly organised and keeps everything running smoothly. This allows me to focus on my professional pursuits knowing that things are well-managed on the home front. This is not about being lazy, but about being effective and recognising the strengths of those around you.

8. Family First: Prioritising What Truly Matters

I blocked out specific time for family: tennis with my son, unplugged time with my kids (phones and screens away). My wife’s excellent management of the household (as mentioned above) freed up time for quality family moments—essential for stability and connection during a demanding period.

Conclusion: Invest in Your Recovery for Sustainable Success

Navigating a mid-life career change is a marathon, not a sprint. These sustainable strategies helped me manage the demands of learning a new career, maintain my well-being, and prioritise family. My key takeaway: invest in your recovery. It’s not wasted time; it’s the foundation for everything else. By prioritising sleep, mindfulness, downtime, and effective delegation, you’ll be better equipped to handle challenges and reap the rewards of your transition.

As you look ahead to 2025, consider how you can implement these strategies. What small changes can you make to prioritise your well-being and create a more sustainable and fulfilling life?

Wishing you a happy, healthy, and successful 2025!