12 Questions to Ask Yourself to Avoid Burnout

In today’s world of hustle culture, it is easy to experience burnout. For many of us, we have more than one ball to juggle. As someone who works across healthcare, I have seen what happens when burnout takes hold. In honour of Stress Awareness Month, here are my 12 questions to reflective on to not only avoid burnout but excel while accomplishing your goals. 

1) What are my values?
Knowing your values is something we rarely sit down and ask ourselves. Wellbeing starts with asking what is important to us. What are our likes and dislikes? See this as your navigation and roadmap to wellbeing.

2) What are my boundaries? What are clear “nos”?
Linked to the above point of values is knowing what your boundaries are. What are the things that are clear “nos”? Perhaps it is refusing to take work home or refusing to skip a lunch break — only you know what feels ‘right.’ Remember, you do not have to explain your boundaries to anyone but yourself, no is a complete sentence. I have seen many times where a lack of boundaries can lead to frustration and resentment. However, I am mindful that setting boundaries is an entire process with many strategies and needs an entire blog in itself!

3) What’s on your list for today?
Making a checklist, allocating time, and allocating breaks allows us to ‘master’ our environment, giving us leeway for possible diversions throughout the day. If possible, put a star next to one task as your non-negotiable or MIT (‘Most Important Task’). There are entire books written on time management, however, very few on ‘energy management.’ Based on what the task is, align your tasks with what you know would feel best for you, without leading to avoidance or procrastination. Forbes Magazine last year in 2025 dedicated an entire article to energy management, an area so often neglected in wellbeing and productivity.

4) What are the signs of burnout?
While not a diagnosable mental health problem in the UK, the ICD (International Classification of Diseases) has recognised workplace burnout as a real phenomenon. In the same way you would know that you have a broken leg, what are some signs of burnout? The main ones are extreme fatigue, increased cynicism or negativity towards the job, decreased professional performance, irritability, and social withdrawal. As soon as you feel yourself going towards these, stop, take note and take action.

5) What is your daily luxury?
When prices are sky-high, it is still crucial to have a ‘daily luxury.’ For some, it might be making that cup of freshly brewed coffee from your favourite brand (or matcha), or even drinking from your favourite mug or cup that only you drink from. Having this small treat allows us to consciously give ourselves some ‘me’ time. I often drink cacao (not cocoa) with mixed spice as a self-care pick-me-up in the morning, giving me soothing caffeine without the unwanted side effects.

6) How do you incorporate mindfulness into your day?
Mindfulness is an ancient psychological practice — the act of purposely focusing your attention on the present moment and accepting it without judgement. Or, quite simply, as I like to say, engaging the five senses. When driving or sitting on the bus or train (hopefully with a nice view), what can you see, taste, smell, feel, and hear? What are your emotions and thoughts when doing this? Research has shown that regular mindfulness activity improves wellbeing. It is essentially about taking your thoughts captive and being ‘okay’ with what is around you.

7) What is your morning routine?
No, you don’t have to wake up at 3am — avoid what social media tells you and view it with the same filters they use! Does your morning routine align with your goals and your vision of yourself? Carve out some time, whether it is 5–10 minutes, to do breathwork, read, journal, or write three things you are grateful for. I start my day with prayer, breathwork, gratitude, and drinking warm water, often adding lemon a couple of times a week.

8) What is your empowerment playlist?
Whether it is music with words, music without lyrics, prayers, binaural beats, or ‘stories for sleeping’ (which is my new discovery), sounds can influence how you feel. Create a playlist for your environment, tailoring it to your goals — whether it is for the car, work, gym, or rest. This allows you to have an environment that is curated by you and for you, centring you. You are your most important person!

9) What does your 5–9 look like?
Yes, you read that right — 5–9, not 9–5. Essentially, how do we unwind or use the hours outside of work? If you do shift work, you can adjust this question to your days off. Do you have a hobby or passion that helps you feel rejuvenated? Do you exercise or go to the steam room? Are you giving back to your local community or a charity? If not, why not try one? However, I am aware that there are certain periods where ‘rest’ can be particularly difficult, e.g. new parents, working overtime, long commutes, or caring for a loved one.

10) What does your environment look like?
Get rid of the clutter and truly own your space. Personalise it — whether it is a special pen, mug, or keyboard. Clutter, even when we are not fully aware of it, can impact our cognitive load and make us feel unintentionally fatigued, as our subconscious sees it as unfinished work. Whether it is decluttering that pen pot, drawer, email inbox, or contacts list — do it.

11) What are you snacking on?
So much of how we feel is based on what we are drinking and eating. Ensure you are consuming plenty of nutritious foods that energise you from within and do not cause you to crash after a few hours. Before snacking, focus on drinking of plenty of water and healthy teas and drinks, before snacking. Try to aim to drink so much fluid you are not waiting for Angiotensin II (the hormone that tells our brain we are thirsty) that we need a sip of water. When snacking, focus on healthy ones, such as dark chocolate (at least 70%), nuts, fruits and vegetables (and the occasional packet of crisps and sweets). Remember, stabilising blood sugars is not just about physical health but mental clarity and energy management that we can sustain throughout the day.

12) What excites you?
And more importantly, are you doing it? From experience, there have been times when I was not excited by what I was doing, and the environment was not conducive to my wellbeing. By doing what excites you, you are crafting a tailor-fit human experience that you are in control of. If you want to go the extra mile, create a vision board as a reminder of what excites you. Asking what excites you is essentially asking yourself what is important to you.

Written by Health & Social Care tutor Abtar Miah.

If you’re ready to prioritise your wellbeing and build practical, lasting skills, we offer a range of Health and Social Care courses designed to support both personal and professional development. Our Foundations of Wellbeing and Level 1 Mental Wellbeing courses provide the tools, knowledge, and confidence to help you manage stress, prevent burnout, and thrive in your day-to-day life or career.

Whether you’re working in care, considering a new path, or simply looking to invest in yourself, our courses are tailored to be supportive, accessible, and impactful. Speak to a member of our Centre Support Team by calling us on 01708 434955 or emailing enquiries-adultcollege@havering.gov.uk

If you are concerned about your mental health, it’s important to speak to someone you trust or contact your GP. You can also reach out to NHS 111 for advice and support.