What Signs to Pay Attention To If You Want to Avoid Burnout

One of the most common questions I get is: What are the early warning signs that happen BEFORE burnout so that people can avoid it? Often, I explain to people that answering this question can be futile because most people who end up burnt out don’t notice the warning signs (there’s a whole biological explanation for why if you want it!). Also, most people who burn out aren’t listening to podcasts or reading books about burnout until after it happens to them because, well, it’s not relevant to them until it is.

The next problem I have is that everyone who answers these questions gives a series of symptoms that are symptoms of people who are ALREADY burnt out. Massive irritability, drops in energy levels, issues sleeping, inability to complete work, cynicism and more.

But what happens BEFORE those things arise? What are the tiny red flags that were just barely waving in the wind?

Disenchantment - This is often the first, subtle clue. Tasks that once felt exciting or fulfilling start to feel mundane or meaningless. You may not feel exhausted yet, but you might notice yourself asking, “What’s the point?” or daydreaming about different work, a new role, or an escape.

People who DON’T burn out usually use this as a sign to change jobs, go learn something new, etc.

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Detachment – Early on, this might show up as skipping optional meetings or avoiding certain conversations. You’re not totally checked out, but there’s a growing distance between you and your work, your colleagues, or even your purpose.

People who don’t burn out use this as a sign to check in and see what’s really wrong. It might be time for some therapy, or maybe you need a thyroid check - either way, if you’re not burnout prone you’re probably taking action here.

Quiet resentment – Instead of full-blown frustration, you may catch yourself feeling quietly irritated or short-tempered, particularly with small inconveniences. This could be aimed at colleagues, your boss, or even just the processes around you.

Resentment is my favorite emotion and having it frequently is a sign of impending burnout. People who don’t burn out use resentment as a chance to up their self care and shift some boundaries that are out of alignment.

Overcompensating – Before the energy crash comes the overdrive. You might find yourself saying yes to everything, working longer hours, trying harder to prove your worth, doing more at home—while secretly feeling more insecure or inadequate.

If you have a natural internal high BPF (burnout protection factor), you’ll notice when you’re pushing too much and often seek out help through friends, partners, colleagues, or your boss. Talking it out often reveals a change that can be made to get things back on track.

Loss of joy in non-work life – One of the sneakiest early signs is when your outside-of-work interests start to feel less appealing. Social plans, hobbies, or self-care routines get deprioritized—not because you don’t care about them, but because they feel like too much work for what you’re currently getting out of them.

This is a sign of lack of growth and excitement which might mean you need to try a new hobby, find a new friend or renew an old one, eat at a new restaurant, anything to break up the routine and allow yourself to follow the breadcrumbs of whatever interests you next.

What I love about exploring these early signs is that they’re often brushed off or explained away. But the truth is, these tiny red flags are the very moments when change is still easiest. You’re not in the pit of burnout, things are just meh. That’s the time to take action—whether it’s setting boundaries, realigning priorities, or seeking support.

What would you add to this list? What tiny red flags have you noticed in yourself or your team? Let’s start a conversation—you might just help someone who normally wouldn’t notice catch themselves before burning out.?