Your work life may look a little something like this: you’re tired, you’ve not slept enough and you’re running on caffeine and adrenaline. Deep down, you know it’s unsustainable. But your career calls and you keep pushing through. And for a while, it works. You’re managing everything – and then, out of nowhere, burnout strikes.

Of course, burnout doesn’t really come out of nowhere – it builds over a long period of time. After weeks, months or even years of overextending yourself at work, you might reach the physical and mental breaking point known as burnout. However, while a lot has been written about the burnout phase itself, we don’t often talk about the phase that comes before.

The phrase ‘burn-on’ was coined by psychotherapist Professor Bert te Wildt. As Ben Austin, co-founder and CEO at Absolute Digital Media, explains, it’s when you’re working long hours, sacrificing sleep and socialising, and giving everything you’ve got to your career. In other words, you are burnt out, but you’re also keeping yourself on. 

We asked Austin to tell us more about how burn-on works, what it looks like and how to avoid ever reaching both the burn-on and the burnout stages in your career.

What exactly is burn-on, anyway?

“The term ‘burn-on’ is a phrase used to describe the preliminary stage of depression leading to the feeling of burnout,” says Austin. “It is a type of work-related stress that can result in emotional illness if not dealt with accordingly.”

Austin explains that, like burnout, burn-on can lead to feelings of constant stress, fatigue and depression because of our workload. However, while people with burnout reach a point where things become unsustainable and they physically and mentally can’t go on, those with burn-on continue to push through.

“Unlike burnout, burn-on is a feeling of being overwhelmed with work hours, tasks and stress, and instead of taking sick leave and time off as anyone with burnout would, you continue to overwork yourself and stress levels remain high,” he tells us. “It is seen as a long-term mental and physical strain rather than exhaustion.”

What are the telltale signs of burn-on to look out for?

According to Austin, there are two main ways to spot burn-on in action:

Being blasé about your workload and stress

“If you’re feeling overwhelmed with your workload and have noticed an increase in stress levels over the last few weeks or months – and you’ve chosen to accept this rather than talk to your team members or boss to discuss a fair and planned routine or schedule – you could be experiencing burn-on without realising,” he warns.

Your social life is suffering

If you are constantly sacrificing your social life for your career or you feel like a social life is impossible, this is another telltale sign.

“If you find yourself lacking plans and excitement compared to normal in your social life then this could be a huge sign of burn -on,” Austin tells us. 

Why is it so important to spot burn-on before it develops into burnout?

Some people are more likely to push through feelings of fatigue and stress, leading to a chronic case of burn-on. However, as Austin explains, burn-on becomes unsustainable. Eventually, you will reach a state of burnout that becomes impossible to ignore.

“It is important to try to spot burn-on before it turns into burnout – ultimately the result of burnout is physical and mental illness and sometimes even a change in job role or company,” he warns. “However, if you are able to spot any signs of burn-on before things get too overwhelming, you may be able to review your issues and discuss these with your manager or other members of staff to decide an alternative way of working.”

10 ways to change your lifestyle to avoid the burn-on phase altogether

In the modern world, where overworking and hustling is so often encouraged, it can be very easy to fall into a state of burn-on without realising it is happening.

Here are Austin’s 10 tips on how to avoid the pre-burnout phase altogether.

• Set clear boundaries – establish clear boundaries between work and personal life by defining specific work hours and stick to them, ensuring you avoid checking emails or working during off-hours if not specified.
• Prioritise tasks – make a to-do list and prioritise tasks. Focus on completing the most important and urgent tasks first and then delegate or postpone less important tasks for a later time. A good way to do this is by using your Outlook calendar or any diary-format tools.
• Take regular breaks – it’s important to break up your workday with short, regular breaks. Try to use techniques like the pomodoro technique (work for 25 minutes, then take a five-minute break) to stay focused and refreshed and can therefore boost productivity.
• Seek support – if you’re feeling overwhelmed, talk to your supervisor, colleagues or HR department about your workload and concerns. Seeking collaboration and support can make a significant difference and help your colleagues understand how you feel, and hopefully see where they can help.
• Break tasks into smaller steps – large projects can feel daunting sometimes. Try breaking them into smaller, manageable steps to prevent feeling overwhelmed, taking each step as it comes.
• Celebrate achievements – ensure you acknowledge and celebrate your accomplishments, no matter how small. This is a great positive reinforcement that can help boost your motivation and overall reduce stress.
• Switch off after work – disconnect from work-related devices and platforms after your workday ends in order to give yourself time to recharge and engage in non-work activities, such as hobbies and other interests.
• Regular exercise and healthy diet – it goes without saying that regular physical activity and a balanced diet contribute to your overall energy levels and resilience to stress, therefore introducing exercise into your daily routine, even as small as a brisk walk, can help reduce stress levels and a clearer mind.
• Stay organised – keep your workspace organised to minimise clutter and create a more conducive environment for focused work.
• Take holidays – use your holiday allocation to completely disconnect from work and recharge. It’s important to take breaks and is essential for long-term sustainability.

A candle can’t keep burning forever – eventually, it’ll go out. Burn-on is the silent sister of burnout. In fact, it often sneaks up on you in the weeks and months before you reach a state of burnout that becomes unsustainable. So, if you feel yourself pushing your career to the limits, remember to take a step back and bring the same balance into your work life – because we can’t keep burning on forever.

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