Ep. 165 - Micro-Burnout: The Hidden Exhaustion You Might Be Ignoring

Are you feeling drained but can't quite explain why? In this episode, we dive into micro-burnout—the subtle, daily energy leaks that sneak up on us when we’re constantly “on” but never truly recharging. From constant decision-making to background stress and over-commitment, these tiny taps on our mental and emotional reserves add up. If you've been stuck in go-mode and forgot what it feels like to genuinely enjoy life, this one’s for you. Let’s flip the script and find ways to refuel that don’t require a vacation. 

Transcript

Recently, my conversations seem to center on everyone sharing their plans, trips, camps, and a lot of listing of the doing... but I’m not hearing much around the delicious laziness of not doing.

Yes, I know it can feel like a luxury to rest when our individual and collective world has heavy layers to it. But those layers? They're still going to be there when we come back from a little cognitive siesta. The challenge is that we're not burned out, but we are a little crispy around the edges.

The challenge is that we're not burned out, but we are a little crispy around the edges.

I mean, we're still functioning, but the spark is either missing or a little lackluster.

The Bottom Line on Top of this episode is that burnout doesn’t always come in a blaze. Sometimes it builds up in barely noticeable ways — and the antidote might just be micro-doses of frivolous fun.

Let’s look at the idea of micro-burnout from a physiological perspective. This isn't a dramatic crash and burn type of experience. It's more that sneaky kind that shows up as just low motivation or kind of ongoing fatigue even after you've slept, or the “tired but wired” evenings. Oh my gosh, I'll admit I've had a few of these recently where I'm yawning at 6pm but I'm still up at midnight and for no good reason.

This ties back to balancing a busy brain in a world that is constantly pulling at our attention and our energy. So in this episode, we're going to name a little bit of what's happening, share some science, and offer a few low lift ways that we might be able to recharge.

Micro burnout happens when the tiny little drains add up, like the online meetings that don't seem to end, the refreshing and growing to do lists, having no energy to plan or cook meals, and just the general brain fog of forgetting details or even basics like why did I come in this room again?

Scientifically speaking though, we’re talking about:

• Ego depletion — your brain uses energy every time you're resisting, deciding, regulating, and eventually the tank starts to run low.
• Emotional labor — especially in roles where you’re expected to be “on” even when you’re not feeling it (that can be a professional role, but also personal ones). Your friend's therapist, the parent who always plans, and the one who makes all the decisions.
• Cognitive overload — It's not just doing too much, it's thinking too much about it (like how your brain gives you a full laundry list when you're trying to sit down or even go to sleep).

It's not about falling apart. It's more this slow leak of emotional and physical fuel. And it's often easy to miss. Because if you're a high functioning human, and you are, you overlook the smaller signs because you're still producing, you're still posting, you're still parenting or partnering, friending, texting, RSVPing.

We think, “I’m not falling apart, so I must be fine.”

But micro-burnout shows up in subtle but specific ways:

• It's when you need a pep talk just to open your laptop or get out of bed.
• It's when you find yourself snapping at someone for something small that's not even related to them.
• It's when you're having increased procrastination or that “I just can't today” energy.
• Or that secret relief when plans or meetings cancel so you don't have to show up and be On.

Your system is telling you it’s overwhelmed — even if your calendar keeps you moving forward.

And here’s a little bit deeper into the science:

• Decision fatigue: this relates to each choice you make and how that just chips away over the course of the day, sometimes the hour, at your cognitive stamina. It explains why even minor decisions (like what to wear, and what to eat) feels monumental by the time you get to the end of the day.
• Attentional narrowing: that's when stress starts to accumulate and your brain hones in on what feels urgent all the time. And you know what never seems to make it to the urgent list? Fun. Rest. Relaxation. 
• Sensory processing sensitivity: In some cases, constant stimulation — like background noise, clutter (digital or otherwise) and even those unread notifications — contributes to cumulative cognitive overload.

Okay, so what helps?

• Micro- breaks of even 60 seconds when you close your eyes. Or maybe just walk outside into the fresh air or just doing some deep breathing–give the executive functioning part of your brain a quick commercial break.
• You can put task boundaries in place that help your brain reset by changing the type of energy that you're using. Like shifting from a mental to a physical task. Like going for a short walk after doing a batch of emails, getting up and unloading the dishwasher once you've been on a call. It helps break monotony and reset your attention span.
• Finally, your brain has a built-in feedback loop called interoception. It helps you notice small body signals before they become big problems. So tiny check-ins like do I need some water? Gosh, am I clenching my jaw? Those are very important to help you stop a crash before it starts.

It’s important to remember that resilience doesn’t mean never getting tired. It means knowing how to refuel and recharge before there’s nothing left to give.

That’s what micro-recovery is all about - small, intentional resets that give your brain a breather like when you stand in the sun long enough to actually feel yourself getting warm, or watching something that makes you actually laugh out loud, not just hit the LOL emoji, and maybe listening to one of those sing along songs that you always enjoy when it comes on.

It’s the consistency of action here that matters most.

• So think about where you can add a daily dose of joy. Yeah, that seems a little corny. But set a reminder. Literal, mental and do one small thing that's just for delight. Like eating a fruit popsicle. Maybe light a candle by your desk when you're back to back in something. Or stop and watch the neighborhood squirrel just being ridiculous. It's those tiny pleasures that have a ripple effect on your brain.
• Another idea is for the next few weeks, turn your digital devices into a slideshow. Most technology will have a slideshow or photo shuffle feature, and you can choose to have specific or even random options that pop up and rotate and remind you of who you are outside of deadlines. 
• And your nervous system–It really loves texture. Keep something nearby that feels good to you, like a favorite sweatshirt, a pillow that you can put in your chair, maybe fuzzy socks, or even a cold can of sparkling water. Touch is one of the fastest ways to downshift your stress response.
• And finally, it is strategic to be silly. Playfulness is a cognitive reset button. It sparks actual dopamine, it lowers cortisol, which is your stress hormone, and it reminds your brain that it's okay to exhale. So put a sticker on your water bottle or scroll for animal videos with zero guilt. I am personally a sucker for baby goats. I don't know why, I love them. 

So here’s the takeaway:
 Micro-burnout doesn’t always wave a flag — sometimes it just whispers.

Don’t wait for a breakdown to take a break.
Start noticing those subtle signals and meet them with small, rebellious acts of joy.

And why not?
If you’re going to carry the weight of the world around, at least carry a little confetti in your pocket.

So until next time, take time to take good care. That should always be on the to-do list.