I burned out in year two. Then again in year four.

Both times I thought I was fine. Both times my body disagreed.

Here’s what I missed and what finally helped.

The Warning Signs I Ignored

Cynicism creeping in

Started as jokes. “Why do I even bother?” Became actual feelings. Customers were annoyances. Team questions were interruptions.

When you resent the work you chose, that’s a sign.

Physical symptoms

Headaches most days. Couldn’t sleep despite exhaustion. Got sick every time I took a day off.

I blamed bad luck. It was accumulated stress.

Diminishing returns

Working 60 hours but accomplishing less than I used to in 40. Spinning on decisions that should have been easy.

Effort up, output down. Classic burnout math.

Isolation

Stopped seeing friends. Stopped exercise. “Too busy.” Skipped meals. “Too focused.”

I wasn’t too busy. I was too burned out to do anything but work.

Irritability

Snapping at my co-founder. Short with the team. Seeing problems everywhere.

When everyone around you seems incompetent, maybe you’re the variable that changed.

Why I Didn’t Stop

Identity confusion

If I’m not working, who am I?

Founders tie identity to work. We’re our companies. Slowing down feels like failure.

Fear of falling behind

Competitors don’t sleep. The market doesn’t wait. Rest is weakness.

(Spoiler: Competitors also burn out. Markets outlast individuals.)

Nobody telling me to stop

Everyone praised the hustle. “You’re so dedicated.” “I don’t know how you do it.”

They meant well. It enabled worse.

The Crashes

First time: Got sick for three weeks. Couldn’t work at all. Company nearly imploded. Had to delegate out of desperation.

Second time: Couldn’t make decisions. Paralyzed by simple choices. Took a month off. Best thing that ever happened to the business.

Both times, forced rest accomplished more than grinding through ever could have.

What Actually Helped

Weekends off

Non-negotiable now. Saturday and Sunday, no work. Not “just a few emails.” Nothing.

The company survived. Decisions waited. Nobody died.

Sleep as priority

7+ hours. No screens after 9pm. Consistent schedule.

I get more done in 6 focused hours than in 12 tired hours. The math is clear.

Exercise

30 minutes daily. Walking counts. Not negotiable regardless of schedule.

Physical stress release prevents mental stress accumulation.

Therapy

Weekly for six months. Then as needed.

Having someone paid to listen, challenge, and advise. Worth every dollar. Beyond Blue has resources if you’re not sure where to start.

Boundaries with the team

I’m not available 24/7. Emergencies only outside hours. Defined what “emergency” means.

They adapted. They’re more capable now because I’m not rescuing everything.

Quarterly breaks

One week off per quarter. Minimum. Preferably somewhere without reliable internet.

Forced disconnection shows what actually needs you versus what just wants you.

The Mindset Shift

Hustle culture lies.

The stories of founders who “outworked everyone” are survivor bias. For every success story, hundreds of burnouts you never hear about.

Sustainable pace wins over time. Not dramatic. Not sexy. But real.

The founders I know who’ve built lasting companies work reasonable hours. They take vacations. They have lives outside work.

The ones who brag about all-nighters burn out, sell early, or run companies nobody wants to work at.

What I’d Tell Past Me

• Your value isn’t your output
• Rest is not weakness
• The company needs you functional long-term more than it needs you exhausted short-term
• Nobody will tell you to stop. You have to decide.

If You’re Burning Out Now

Check the signs. Be honest.

If you recognize yourself, something needs to change. Not next month. Now.

The work will still be there after you rest. But you won’t be there if you don’t.

Protect yourself. The company depends on it.