Win at Work Without Burning Out: 7 Micro-Shifts That Stick

I’ve been wondering how many of us are trying to hold our mental, emotional, and physical health while working. If that question feels tender, you’re not alone. We’re juggling jobs, parenting, bills, errands, workouts, dreams, and relationships—and it’s a lot. I see you.

In addition to my community and communications work, I’m an eight-year Hatha yoga instructor focused on trauma-informed practice. I’ve watched work rhythms shape people’s health—and I’ve said the lines, too: “One day I’ll get help.” “I have to prove myself.” “I’ll sleep when I’m dead.” If that sounds familiar, this is your gentle nudge to put health first so you can keep doing the work you care about without burning out.

Below are small, practical shifts that help.

1) Do a five-breath reset (right now).In through your nose, out through your mouth—five slow cycles. Notice thoughts. Notice your jaw, neck, shoulders, hands. Tension or racing thoughts = you’re past your boundary. That’s a signal to pause, break, or plan time off. Do a quick weekly and monthly self-review.

2) Take real mental-health days.If you wake up off-center, communicate that and take a day. Check your HR policy or ask your manager how mental-health time is handled. If your company doesn’t offer it, advocate for adding it (you can share resources). Your brain is part of your body.

3) Be honest with your manager (to the extent you’re comfortable).People can’t support what they can’t see—especially in remote roles. Share what you’re navigating and co-create boundaries or adjustments. You do not have to disclose everything; share only what helps you do your job sustainably.

4) Ask for help—it’s competence, not weakness.Every human gets overwhelmed. You’re more than your role: parent, partner, friend, caretaker, person with a life. Asking for help is courageous and contagious; it gives others permission to do the same.

5) Build micro-breaks and real rest.Across your day/week/month: short walks, a stretch, a timer-bound scroll, a 10-minute quiet break. Plan vacations—even staycations—so your nervous system can reset. Rest is fuel, not a reward.

6) Detach after hours.Pick a shutdown time. Close the laptop. Log out of work apps on your phone. If you have a home office, shut the door. Protect your weekends if you have them. Boundaries are what make you effective tomorrow.

7) Give yourself grace.Existing takes energy. If today you ate, hydrated, and did what was required—that’s a win. Celebrate sustainable days, not perfect ones.

I wrote this for you and for me—a reminder to practice rest, honesty, and grace. We can have good days and hard days and still be worthy of care. Let’s normalize the truth: humans need breaks, mental-health days, and support.