Do you know where your leaks are?

Have you ever finished a workday, slumped onto your couch, and felt utterly depleted? It’s a bone-deep exhaustion that has little to do with physical labour. You scroll through your day, trying to pinpoint the cause, but nothing stands out—it was just another Tuesday. This is the quiet danger of burnout. It doesn’t arrive like a sudden storm; it’s a slow leak, a steady drip-drip-drip of your energy, motivation, and passion. The critical question isn’t "if" you're tired, but "do you know where your leaks are?"🤔

What Exactly Is a Burnout Trigger?

Let’s get personal for a moment. Think of your energy as a reservoir. Some activities fill it up, while others drain it. Burnout triggers are those specific, often recurring, situations, tasks, or interactions that act like open spigots on your personal reservoir. They are the consistent culprits that leave you feeling exhausted, cynical, and detached from your work.

These triggers are deeply unique to you. For your colleague, a day packed with collaborative brainstorming might be exhilarating. For you, it might feel like running a marathon with no finish line. For me, it used to be ambiguous feedback; I’d spend hours turning a vague comment over in my mind, the overthinking leaving me completely drained. For you, it might be the pressure to have your camera on for eight straight hours of video calls, the constant demand to perform "on stage," or the mental weight of a project with constantly shifting goalposts. These aren't just "bad parts of the job" - they are your specific, identifiable sources of depletion.

Why This Is Your Ultimate Wellness Superpower?

Identifying your triggers is the most profound act of proactive wellness you can engage in. It’s the difference between constantly patching holes in a sinking boat and learning how to navigate away from the rocks altogether. When you simply cope with exhaustion, you're always one step behind. When you identify your triggers, you move into the driver’s seat. 

👀You Shift from Reactive to Proactive: 

Instead of recovering from burnout, you start designing a work life that helps prevent it. You’re no longer a victim of your calendar but the architect of your day. 

⏰You Manage Energy, Not Just Time: 

We all get the same 24 hours, but we don't all have the same energy reserves. By understanding what drains you, you can strategically build recovery and replenishment into your day, making you more effective and creative when it counts. 

💢You Set Boundaries with Purpose: 

Saying "no" can be difficult. But saying, "I need 30 minutes of quiet focus time after that client call to do my best work on this proposal" is a powerful, strategic statement. Knowing your triggers gives you the data and the confidence to set boundaries that protect your well-being and performance.

How to Find Your Leaks: An Actionable Guide

So, how do you find these elusive drains on your energy? It requires a bit of detective work, but the clues are all there. You just need to know how to look for them.

🗓Perform an 'Energy Audit

For one week, become a meticulous accountant of your energy. Don’t just track your time; track your vitality. Grab a notebook or use a simple notes app on your phone. 

• At three or four points throughout the day (e.g., mid-morning, after lunch, end of day), quickly jot down what you were just doing and categorize it as 'energy-giving' (energizing, inspiring), 'energy-draining' (depleting, frustrating), or 'neutral'. 

• At the end of the week, look at your log. The patterns will be undeniable. You’ll see exactly which meetings, tasks, or people consistently land in the 'draining' column. This isn't judgment; it's data.

👂Listen to Your Body's Data

Your body is your most honest consultant, and it’s constantly sending you signals. The problem is, we’re often too busy to listen. This week, tune in. 

• Do you notice a familiar tension headache forming right before your weekly one-on-one? 

• Does your stomach clench every time you get an email from a particular stakeholder? 

• Do you find yourself holding your breath while working on a specific report?

These physical cues - a tight jaw, shallow breathing, insomnia, a craving for comfort food - are your body’s early warning system, pointing directly at a trigger.

👉Download our Wellness Journal Template to journal your wellness. We have curated various templates specially for you.

💁Create Your 'If-Then' Scenarios

Once you’ve identified a trigger, you can create a plan. This isn’t about avoiding the trigger entirely - that’s not always possible. It’s about consciously managing its impact. The 'If-Then' model is a powerful way to do this. For example, 

• IF I have been in video calls for 3 straight hours, THEN I will block 15 minutes in my calendar to walk outside and look at something other than a screen.

• IF I have to work on the monthly budget report (a known drainer), THEN I will do it first thing in the morning when my energy is highest.

• IF I receive ambiguous feedback, THEN I will wait 10 minutes and then politely ask for specific examples instead of stewing in anxiety.

What's one surprising 'energy-draining' task you've identified this month? Let's share and learn from each other.

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