Millennials and Burnout: Why We’re Exhausted and How to Reclaim Our Energy

Burnout has become a defining challenge for millennials. Between managing demanding work schedules, coordinating family calendars, and juggling the chaos of raising kids, it often feels like we’re running on fumes. We’re called the "burnout generation" for a reason. The combination of constant connectivity, economic pressures, and the relentless pace of modern life has created the perfect storm for exhaustion. But why is burnout hitting our generation so hard, and more importantly, how can we get our energy back?

Why Are Millennials Burning Out?

For millennials, burnout is more than just working long hours. Anne Helen Petersen, author of "Can’t Even: How Millennials Became the Burnout Generation," explains that we were raised with the belief that hard work would automatically lead to success. Yet, many of us are grappling with student debt, soaring housing costs, and jobs that expect us to be "on" 24/7.

Beyond that, there’s the added challenge of balancing personal responsibilities. Many of us are not just managing careers but also coordinating busy family schedules—parent-teacher meetings, soccer practice, birthday parties—on top of the day-to-day demands of caring for kids. For those of us caring for aging parents, there’s even more to juggle. It’s a constant balancing act that leaves little room for rest.

Personally, I’ve felt the strain of balancing work with raising a very active toddler while managing the endless stream of household admin and caring for aging family members. Throw a pandemic into the mix, and burnout became almost inevitable.

What Does Burnout Feel Like?

Burnout isn’t just feeling tired after a busy week—it’s a deeper, more chronic sense of exhaustion. Christina Maslach, a leader in burnout research, describes burnout as having three main components:

1. Emotional exhaustion: You feel completely depleted.
2. Detachment: You start feeling distant from work, friends, or even family.
3. Reduced sense of accomplishment: No matter how much you do, it never feels like enough.

I remember in late 2020, I was feeling all three. I was constantly irritated, struggled to focus on work, and even small tasks felt overwhelming. Despite getting enough sleep, I was always tired. What I didn’t realize then was that I was burning out.

Early Signs to Watch For

Burnout often creeps up slowly, and it’s easy to overlook the early signs. Here are some things to look out for:

• Constant fatigue: You’re always tired, even after a full night’s sleep.
• Irritability: Small things trigger big emotional responses.
• Lack of motivation: The things that used to energize you now feel like a chore.
• Feeling disconnected: You start to feel detached from work, family, or social life.

I didn’t recognize these signs right away, but once I did, it was clear I needed to make some changes.

How to Reclaim Your Energy

While burnout can feel overwhelming, there are ways to regain control. Here’s what I’ve found helpful, along with advice from experts:

1. Set Boundaries: Damon Zahariades, in "The Art of Saying No," emphasizes the importance of setting boundaries to avoid burnout. Without clear limits, work and life blur together. For me, setting a hard stop at 5 PM was crucial. After that, it was family time, no exceptions. This allowed me to create space for myself and my family, without the constant pull of work.
2. Get Outside: Spending time outdoors has been shown to reduce stress, and Florence Williams, in "The Nature Fix," highlights the positive impact nature can have on mental health. Every weekend, my husband and I would strap our toddler on our backs and head out to hike in the Rockies. It was the perfect way to step away from the chaos of work and home life.
3. Share Responsibilities: Arianna Huffington in "Thrive" talks about the importance of sharing the load. In our household, my husband and I split childcare and housework as evenly as possible. We also had to navigate the demands of caring for aging parents, which made dividing responsibilities even more essential.
4. Prioritize Connection: As Susan Pinker points out in "The Village Effect," human connection is critical for our mental health. During the pandemic, that meant getting creative—whether it was Zoom hangouts with friends or socially distanced walks with family. Staying connected helped me feel less isolated and more supported.
5. Real Self-Care: Self-care isn’t just about treating yourself; it’s about breaking the stress cycle. Dr. Emily Nagoski in "Burnout: The Secret to Unlocking the Stress Cycle," emphasizes that true self-care involves addressing the root of your stress. For me, that meant making time for things that restored my energy—like hiking, journaling, and creative projects that made me feel more grounded.

Moving Forward

Burnout is something we can’t keep ignoring. For many millennials, it’s become part of daily life, but it doesn’t have to be. By recognizing the signs and taking intentional steps to set boundaries, share responsibilities, and prioritize connection, we can start to reclaim our energy.

If you’re feeling overwhelmed, remember—you’re not alone. It’s okay to hit pause, ask for help, and make space for your well-being. Because at the end of the day, none of us should have to sacrifice our happiness and health just to keep up with the demands of modern life.