Ways to Overcome Exhaustion and Cognitive Exhaustion
In the fast-paced world we live in today, a study from 2021 suggests that many people are experiencing deep-down, soul-weary tiredness due to a relentless lifestyle [1]. This feeling is often characterised by burnout, a state where one carries the weight of the world even when tasks are completed, and can sometimes lead to survival mode, where the focus is solely on getting through each day [1].
But there's hope. More than 1.5 million people are using AI-powered tools to help manage their mental health, habits, and happiness [2]. It's a reminder that even machines need downtime, and humans should not be expected to be any different.
According to a report, 90% of users experience positive changes in just 2 weeks when using these AI-powered tools [2]. Recognizing that it's not necessary to be constantly "on" can help combat burnout. Transforming one's life can begin with the acceptance that it's okay not to be okay all the time.
A website offers solid advice and a potential rescue plan for those caught in the burnout swirl. The key strategies include daily personal practices, recognizing burnout early, and workplace and social environment support.
Daily personal practices can help manage stress, improve mood and energy, and promote better sleep. These practices include 10 minutes of guided meditation or breathwork, 30 minutes of light movement like walking, yoga, or dancing, journaling or brain-dumping anxieties for 5 minutes, committing to 7–9 hours of restful sleep, limiting screen time, especially one screen-free hour before bed, saying “no” to low-priority tasks, silencing phone notifications for an hour daily, and setting firm boundaries on work tasks [3].
Recognizing burnout early is crucial. Creating a personal checklist to spot early burnout signs like changes in sleep quality, social withdrawal, or lowered motivation enables timely resets with micro-interventions like short breaks or mindfulness [3].
Workplace and social environment support play a significant role in combating burnout. Employers encouraging mental health day-offs helps mitigate burnout. Training managers to understand mental health dynamics and peer pressure that affect millennials supports early identification and destigmatization of burnout [2]. Embedding mental health metrics into workplace wellness programs improves care and normalization of mental health conversations [2]. Encouraging taking vacations and breaks, and avoiding excessive work communication during non-work hours, particularly benefits younger workers who multitask heavily with digital media like Gen Z [5].
Gen Z and millennials face unique challenges that exacerbate burnout risk. They tend to be "wellness maximalists," seeking comprehensive well-being solutions. So, incorporating wellness practices that feel personally meaningful rather than burdensome can boost adherence and effectiveness [4].
In summary, combating burnout for Gen Z and millennial women requires a blend of individual self-care habits and systemic workplace changes tailored to their lifestyle and stressors, with emphasis on manageable daily routines and supportive work cultures that recognize and treat mental health proactively. This combined approach is supported by recent expert guidance and organizational best practices as of mid-2025 [1][2][3][4][5].
Reclaiming your days and addressing burnout is vital for well-being and sanity. Small changes can make a big difference in combating burnout and reclaiming one's days.
- Incorporating daily personal practices, such as meditation, exercise, and reduced screen time, can help manage stress, improve mood, and promote better sleep, contributing to overall mental health and personal growth.
- Recognizing the early signs of burnout, like changes in sleep quality or lowered motivation, and taking timely micro-interventions like short breaks or mindfulness can help combat burnout effectively.
- Encouraging workplace and social environment support, including mental health day-offs, training for managers, and embedding mental health metrics into workplace wellness programs, play a significant role in mitigating burnout and normalizing mental health conversations.
- For Gen Z and millennials, wellness practices that feel personally meaningful and are not burdensome can boost adherence and effectiveness, as they tend to be "wellness maximalists" seeking comprehensive well-being solutions.
