The Burnout Doctor

Doctoring burnt out working professionals to manage stress and achieve career success

Proven strategies to prevent and avoid burnout in 2025

Here’s exactly how you can avoid burnout in 2025.

Burnout isn’t new, but its causes and consequences are evolving. With the rise of remote work and hybrid setups, many professionals are grappling with unique challenges that impact their work-life balance. According to the World Health Organization, burnout is a syndrome resulting from chronic workplace stress that has not been successfully managed, often leading to emotional exhaustion, reduced performance, and feelings of detachment.

Burnout is a multifaceted challenge influenced by both workplace factors and individual vulnerabilities. You can create a more positive work environment by addressing the six key drivers of burnout—control, fairness, values, workload, community, and rewards. Equally important is managing personal risks such as stress coping mechanisms, personality traits, neurodiversity, and mental health challenges. Proactive solutions like job crafting, time-blocking, gratitude journaling, and trauma-informed self-care are grounded in neuroscience and psychology, offering practical ways to build resilience and prevent emotional exhaustion. With these strategies, sustainable success and a balanced personal and professional life are within reach.

This guide will explore how to avoid burnout in 2025 by addressing the six work factors that most commonly contribute to it.  You’ll also learn effective strategies to successfully manage your risk of burnout.  Your goal?  To thrive both in your personal life and your professional roles.

About the author

Dr Claire Ashley is a doctor with years of experience helping professionals create positive work environments. Passionate about blending psychology, neuroscience, and practical solutions, she provides engaging online discussions, interactive workshops, and live online sessions to promote sustainable well-being.  Her first book, The Burnout Doctor, is being published internationally on 30th January 2025- pre-order your copy now by clicking here! 

The six work factors that cause burnout and how to manage them to avoid burnout in 2025

Discover the 6 work factors that cause burnout- and how to avoid them in 2025
Discover the 6 work factors that cause burnout- and how to avoid them in 2025

1. Lack of control

Feeling powerless in your current job—from unclear expectations or micromanagement—creates high-stress levels. This lack of autonomy increases the risk of burnout.

Proactive solution to avoid burnout in 2025: Incorporate “job crafting” into your routine. This strategy, backed by studies, involves adjusting how you complete tasks or interact with colleagues to better align with your strengths and values. For example, if you excel at mentoring team members, propose a peer specialist program to HR leaders.

Why it works: Job crafting enhances autonomy, which research shows reduces workplace stress and increases job satisfaction. By reshaping aspects of your role, you feel more empowered and engaged.

2. Unfair treatment at work

When employees perceive favoritism, inconsistent rules, or toxic work environments, their motivation plummets.

Proactive solution: Advocate for open communication and regular check-ins. Suggest using an anonymous engagement tool like Officevibe to gather feedback and promote fairness within your team.

Why it works: Open communication builds trust and ensures fairness by giving all staff members a voice. Regular feedback mechanisms highlight inequities early, improving employee morale and retention rates.

3. Misalignment of values

Working in a role that clashes with your core beliefs or personal goals breeds discontent and chronic stress.

Proactive solution: Identify your “non-negotiables” during a dedicated time of self-reflection. Then, communicate them with HR leaders to ensure your job responsibilities and company culture align with what matters most to you.

Why it works: Aligning personal values with workplace demands reduces cognitive dissonance, a known stressor. When employees work in environments that reflect their core beliefs, they feel more fulfilled and motivated.

4. Excessive workload

An overwhelming workload or constant pressure to meet deadlines leads to emotional exhaustion. 

Proactive solution: Practice time-blocking with a twist inspired by Cal Newport’s “Deep Work.” Dedicate your first two hours each morning to undistracted, high-priority tasks, and reserve afternoons for simpler tasks and regular breaks.

Why it works: Focusing on high-priority tasks during peak productivity hours helps you accomplish more in less time, decreasing the likelihood of emotional exhaustion. This method also ensures you incorporate recovery periods into your day, which combat the effects of long hours.

5. Lack of community

Feeling isolated at work reduces employee morale and increases signs of burnout. Social interactions are crucial for employee engagement and job satisfaction.

Proactive solution: Organize interactive workshops or live online sessions where staff members can collaborate and connect. Hybrid work models also benefit from virtual coffee breaks for informal chats.

Why it works: Building a sense of community boosts employee engagement and satisfaction. Positive social interactions reduce workplace stress and create an environment where team members feel valued.

6. Inadequate rewards

A lack of recognition—whether financial or emotional—leads to disengagement.

Proactive solution: Start a “recognition jar” initiative. Team members write down positive notes about peers’ contributions, which are read aloud during meetings to boost employee satisfaction and morale.

Why it works: Recognition activates the brain’s reward system, increasing dopamine levels and reinforcing positive behaviors. Feeling appreciated enhances job satisfaction and reduces signs of employee burnout.

Managing individual risks to avoid burnout in 2025

Discover how you can manage your stress better to avoid burnout in 2025
Discover how you can manage your stress better to avoid burnout in 2025

1. Coping with stress

Some stress management techniques work better than others, depending on the individual. Chronic stress often stems from poor coping habits.

Proactive solution to avoid burnout in 2025: Try the “5-4-3-2-1 grounding technique” during stressful moments. This mindfulness exercise helps reduce blood pressure and anxiety by focusing on your senses. This technique asks you to focus on 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste.

Why it works: Grounding techniques interrupt spiraling thoughts by engaging your senses, which calms your nervous system and reduces symptoms of chronic stress.

2. Personality type

Perfectionists or individuals with high expectations for themselves often face greater risks of burnout.

Proactive solution: Use “compassionate self-talk.” Remind yourself, “Hard work is enough,” and celebrate small wins with a gratitude journal to combat unrealistic expectations.

Why it works: Self-compassion reduces the pressure of perfectionism and prevents burnout by shifting focus from shortcomings to achievements. Gratitude journaling rewires your brain to focus on positive experiences, fostering resilience.

3. Neurodiversity

Neurodivergent individuals may struggle with rigid workplace norms, increasing workplace stress.

Proactive solution: Request flexible schedules and advocate for inclusive tools and reasonable adjustments, which can help you manage life-work assignments and decrease burnout.

Why it works: Flexibility allows neurodivergent individuals to work during their most productive times, accommodating their unique needs. Tools like Trello provide visual organization, making complex tasks easier to manage.

4. Childhood trauma

Unresolved trauma may amplify symptoms of burnout due to heightened sensitivity to stress.

Proactive solution: Enroll in a trauma-informed online course or connect with mental health providers offering virtual counseling services.

Why it works: Trauma-informed approaches address underlying triggers that exacerbate workplace stress. Therapy and education empower you to manage emotions effectively and prevent burnout.

5. Current mental health problems

Existing issues like anxiety or depression magnify burnout’s impact.

Proactive solution: Dedicate time to regular mental health days outside of work. Use this opportunity to engage in self-care activities like nature walks or virtual therapy sessions. Please also speak to your doctor so that you can manage your current mental health problems effectively.

Why it works: Mental health days provide a break from constant pressure, giving your mind and body a chance to recover. Self-care activities lower stress levels and improve overall well-being.

6. Introversion

Introverts often feel drained by dual roles requiring extensive social interactions. 

Proactive solution: Set boundaries for screen time and social interactions. Schedule “no-meeting afternoons” to recharge without sacrificing employee well-being.

Why it works: Introverts recharge through solitude. Limiting overstimulation during peak energy-draining periods helps maintain their engagement and productivity.

7. Imposter syndrome

Imposter syndrome feeds self-doubt, which can exacerbate workplace stress and burnout.

Proactive solution: Use the “fake it till you make it” strategy with a twist: set small, achievable goals that demonstrate your expertise, building confidence incrementally.

Why it works: Breaking tasks into smaller, manageable steps creates a track record of success, countering feelings of inadequacy. Confidence builds over time as you achieve consistent wins.

8. Perfectionism

Perfectionism can lead to long hours and loss of motivation when outcomes fall short of high expectations.

Proactive solution: Adopt the “80% rule.” Stop tweaking projects once they’re “good enough” to maintain sustainable success and overall performance.

Why it works: The “80% rule” prevents you from overinvesting time and energy in diminishing returns. Letting go of unattainable standards reduces stress while still delivering quality results.

By understanding the psychology and neuroscience behind these solutions, you can integrate them into your daily life with confidence that they will make a difference.

Final thoughts on how to successfully avoid burnout in 2025

Burnout is a common challenge in today’s high-pressure work environments, but the good news is that it’s preventable. You can avoid burnout in 2025 by addressing the six core factors of workplace burnout and managing your risks. By using the solutions presented in this article, you can achieve both long-term success and sustainable well-being.

further reading

  1. Newport, C. (2016). Deep Work: Rules for Focused Success in a Distracted World.
  2. World Health Organization. (2019). Burn-out an “occupational phenomenon”: International Classification of Diseases.

*some of the links in this article may be affiliate

28 email templates to request a meeting with your boss

Take the stress of out writing the perfect email to ask your boss for a meeting with these 28 copy and paste email templates. When it comes to emailing your boss, especially when asking for a meeting, the stakes feel high. Maybe you’re bracing yourself for a tough conversation, or perhaps you’re looking to grow in your role and want to bring up professional development opportunities. Either way, getting that initial email right can set the tone for a productive and positive meeting. A well-crafted email not only reflects your professionalism but also shows that you’re serious about whatever you’re discussing—be it a new idea, a support request, or a career growth opportunity.  

About the author

I’m Dr Claire, and I have over 20 years of clinical training and experience as a doctor.  I am now Headspace’s UK Workplace Mental Health Expert. This is a role where I bring together my passion for workplace wellbeing with my professional interest in burnout and workplace stress.  

I’ve had a lot of difficult conversations during my career, both in person and online.  I have received extensive training on how to communicate effectively, and I have even taught medical students on this very topic.  It can feel intimidating to email your boss to ask for a meeting and it’s a real skill too.  You need to ensure that you can communicate all the necessary information as succinctly as possible, stress the importance of the meeting, as well as spin a positive note. Getting this right can be a real source of stress in the workplace, so I am here to help. 

How this article will help you

In this article, you’ll learn why it’s important to get your email just right.  You’ll also learn best practices for writing a business meeting request email. I’ll also walk you through some problems you might come up against, and how to successfully overcome them.  You will also be able to copy and paste one of 28 meeting request email templates in order to help you create a well-crafted meeting request email.  This is the best way to reduce your workplace stress levels. All you need to do is copy and paste and add a small number of details to make it yours!

Now, let’s dive into how to make these email templates work for you!

Why it’s important to get your email just right

Think of your email as your digital handshake. It’s the first impression and sets up the meeting for success.  You need to be able to produce professional communication that gets across your key points succinctly.  A well-written email to your boss has the power to:

  • Establish clarity: This will help your boss understand what to expect from the meeting, saving both of you time and potential misunderstandings.
  • Showcase professionalism: A thoughtful, polite email can set you apart as someone who takes your job seriously and knows how to communicate effectively.
  • Build confidence: For many, emailing is daunting. You’re already on the path to feeling more in control by nailing this step.
  • Set expectations: With a clear ask, you guide the conversation even before the meeting starts, helping both of you come prepared.

7 best practices for writing an email to ask for a meeting

Be concise and direct

Skip the fluff and get straight to the point. Let them know upfront that you’re looking to meet.  Ensure that you outline the purpose of the meeting upfront. 

Choose your tone wisely

The type of email you send matters. You must use the appropriate tone and voice for your boss.  If you have a friendly boss, keep it warm and conversational. For a more formal boss, aim for a slightly more structured tone.  

Highlight availability

Don’t make your boss work too hard to schedule the meeting. Offer a couple of time options that work for you.  Offer a range of meeting options: you could suggest a virtual meeting, a meeting time on a specific date (if in person), or you could even suggest a phone call. 

Show appreciation

A simple thank you can go a long way. Acknowledge their time and willingness to chat.  

Be specific, yet flexible on details

You don’t have to reveal everything in the email. A simple “I’d like to discuss some current challenges” can suffice for sensitive topics- this is all the relevant information your boss needs. 

Proofread for professionalism

A typo-free email shows you care. Read it over twice, and consider asking a trusted colleague for feedback if you’re feeling extra nervous.  Ensure that you have included all the necessary details to allow for this meeting to happen: all your contact information, a proposed time, and a proposed meeting date.  

Close with confidence

End with a statement that assumes the meeting will happen.  For example, “Thank you for your time. Looking forward to our conversation.”

The 28 email templates at the end of the article take care of all of this for you!

Common worries, and how to overcome them:

“What if my boss thinks I’m asking for something unreasonable?”

Remind yourself that it’s completely okay to ask for a meeting.  They might not have much time, but they will be used to supporting their staff.  You’re showing initiative and a commitment to clear communication. Worst case, your boss might reschedule. 

“What if I sound like I don’t know what I’m doing?”

Use confident language and avoid apologetic phrases. You’re allowed to need clarity or support; this doesn’t make you less competent! 

What if they’re annoyed by my request?”

Frame the email as a collaborative opportunity, mentioning how the meeting could benefit the team or the goals of the department.  

“What if they ask why I want the meeting in the email?”

For sensitive topics, use phrases like “I’d like to discuss a matter that requires privacy.” You’re not obligated to reveal details upfront.

Timing is everything: The best time to send your email

Just like most things in life, timing can make all the difference when reaching out to your boss. By selecting a strategic time to send your email, you’re increasing the chances of a prompt and positive response. Here’s some advice about when to send your effective meeting request email—and what to avoid:

The best days to send

Mid-week days like Tuesday and Wednesday are generally the best days to send an email, as Mondays are often catch-up days and Fridays are wrap-up days. Mid-week emails tend to get more attention and responses because most people are at their most productive and settled into their workflow.

Ideal time of day 

Aim to send your email mid-morning (around 10 a.m.) or mid-afternoon (around 2 p.m.). By mid-morning, your boss has likely had a chance to settle into their day, clear initial priorities, and is now ready for new requests. Mid-afternoon is also a good window as it’s after the post-lunch dip when many people regain their focus.

Avoid Mondays and Fridays

Mondays are often filled with planning meetings and backlogged tasks from the previous week, so emails can get lost in the shuffle. Fridays, especially after noon, can be tricky because people are wrapping up and may not want to take on new requests right before the weekend.

Respect your boss’s style

Some bosses might be early birds, while others are more focused later in the day. If you have a good sense of when your boss is most responsive, try timing your email to that window for a better chance of a timely response.

Avoid sending late at night

We’ve all done this!  But- even if you’re catching up on emails after hours, avoid sending an important message late at night. Sending emails during regular work hours demonstrates that you respect boundaries and that this isn’t a last-minute, urgent issue.  If you’re up late at night it’s a great idea to put some professional boundaries in place to reduce your chances of burning out. 

By following these timing tips, you can maximize your chances of getting a quick response and making a positive impression. 

Are you worried about emailing your boss for a tricky meeting? Save time and reduce stress with 28 copy and paste email templates
Save time and reduce stress with 28 copy and paste email templates

28 ready-to-use email templates for asking your boss for a meeting

Now onto the good stuff!  Feel free to copy and paste the following meeting request email templates.  

You’ll see that each email has also been given a concise subject line, as well as outlining the body of the email. 

Each sample email has been categorized into a specific topic.  The topics are routine check-ins, discussing a personal issue, discussing a work-related issue, requesting support, and discussing professional growth opportunities.  They are further sub-categorized into whether your boss is easy to approach (the “friendly” boss), or not so much (the “formal boss”).  It’s a good idea to read through all of the templates first.  Then choose the one that is the perfect meeting request email for you.  

At the end of the article, you’ll also find some advice about how to write an effective email to follow up too! 

TOPIC: Routine check-in emails:

Friendly Boss

Email 1

Subject Line: Quick check-in?  

Body:  

Hi [Boss’s Name],  

I’d love to check in with you for a quick update on my current projects. Would you be open to meeting on [two potential times]? Thanks for your time!

Email 2 

Subject Line: Checking in and touching base  

Body:  

Hi [Boss’s Name],  

I wanted to touch base briefly to ensure I’m aligned with our team’s goals. Would you be open to a short meeting sometime on [two possible days]? Thanks a lot!

Formal Boss

Email 3 

Subject Line: Request to align on current projects  

Body:  

Dear [Boss’s Name],  

I’d like to confirm that my current tasks align with our team’s objectives and priorities. Could we meet on [specific days/times]? I appreciate your time and support.

Email 4 

Subject Line: Request for routine check-in

Body:  

Dear [Boss’s Name],  

I’d appreciate the opportunity to check in regarding my current projects and overall progress. If possible, could we meet on [provide 2 x options]? Thank you for considering my request.

TOPIC: Discussing a work-related issue

Friendly boss

Email 5

Subject Line: A quick chat about [Project/Issue]  

Body:  

Hey [Boss’s Name],  

I wanted to connect with you about [issue] and discuss some next steps. Could we find a time on [days] for a short meeting?

Email 6

Subject Line: Quick chat about [Project/Issue]  

Body:  

Hi [Boss’s Name],  

I’ve encountered a bit of a snag with [project/issue] and wanted to brainstorm solutions with you. Could we meet sometime on [day/time options]? Thanks so much!

Email 7

Subject Line: Need Your Insight on [Project/Issue]  

Body:  

Hi [Boss’s Name],  

Could we chat about [project/issue]? I think your insight could help move things forward. Let me know if you have time on [days/times]. Thanks so much!

Formal Boss 

Email 8

Subject Line: Seeking your input on [Project/Work-Related Issue]  

Body:  

Dear [Boss’s Name],  

I’ve identified an area in [project/issue] that I believe requires your guidance. If possible, could we arrange a brief meeting at [suggested times]? Thank you for your consideration.

Email 9 

Subject Line: Request for a meeting to resolve [Project/Issue]  

Body:  

Dear [Boss’s Name],  

I’d like to discuss a challenge I’ve encountered in [project/issue] and get your input. Are you available on [two days] to meet? I appreciate your support.

Email 10 

Subject Line: Request to discuss [Work Issue/Project]  

*Body*:  

Dear [Boss’s Name],  

I’d like to arrange a time to discuss [work issue or project] in more detail. Could we possibly meet on [suggested days]? Thank you for your consideration.

TOPIC: Discussing a personal issue

Friendly Boss

Email 11

Subject Line: Request for a Private Conversation  

Body:  

Hi [Boss’s Name],  

I hope you don’t mind me reaching out. I’d like to meet for a brief private conversation. Let me know if you’re available this week. Thank you!

Email 12

Subject Line: Private Conversation Request  

Body:  

Hey [Boss’s Name],  

I’d like to meet briefly to discuss something on my mind. Could we schedule a time on [day options]? Appreciate your understanding!

Email 13

Subject Line: Quick Personal Check-In  

Body:  

Hi [Boss’s Name],  

I hope you don’t mind, but I’d like a quick check-in about a personal matter. Let me know if [suggested times] work for you. Thank you so much for your understanding.

Formal Boss 

Email 14

Subject Line: Request for discreet conversation  

Body:  

Dear [Boss’s Name],  

I’d like to meet to discuss a private matter. If you’re available, would [suggested days] work for you? Thank you for your discretion.

Email 15

Subject Line: Meeting request for personal discussion  

Body:  

Dear [Boss’s Name],  

If possible, I’d appreciate a brief meeting to discuss a personal concern. Would you be open to meeting on [two-time options]? Thank you in advance.

Formal Boss

Email 16

Subject Line: Request for Private Meeting  

Body:  

Dear [Boss’s Name],  

I’d appreciate the chance to meet with you regarding a personal matter. If possible, could we arrange a time this week? Thank you for your understanding.

TOPIC: Requesting support

Friendly Boss

Email 17

Subject Line: Quick support check   

Body:  

Hi [Boss’s Name],  

I’m hoping we could chat briefly about some support I might need on a few projects. Could we connect on [day/time options]? Thanks so much for your time.

Email 18

Subject Line: Need a little extra support

Body:  

Hi [Boss’s Name],  

I could use a bit of support on [project/issue] and thought we could brainstorm together. Let me know if you’re available for a quick chat on [days/times].

Email 19

Subject Line: Help needed on [Project/Task]  

Body:  

Hey [Boss’s Name],  

Could we chat about [project/task]? I could use a little guidance on this. Let me know if there’s a time that works for you. Thanks for your support!

Formal Boss

Email 20 

Subject Line: Request for a meeting to discuss project assistance  

Body:  

Dear [Boss’s Name],  

I’m reaching out to request a brief meeting regarding potential support on [project/issue]. Would [two time options] work? Thank you very much for your time.

Email 21

Subject Line: Meeting request to discuss support options 

Body:  

Dear [Boss’s Name],  

I’d appreciate your guidance on a few areas where additional support may be beneficial. Are you available to meet on [two options]? Thank you for considering my request.

Email 22

Subject Line: Meeting request for project support  

Body:  

Dear [Boss’s Name],  

I’m reaching out to request a meeting to discuss some additional support on a couple of projects. Would it be possible to meet on [two options]? I appreciate your time.

TOPIC: Discussing professional growth and opportunities

Friendly Boss  

Email 23

Subject Line: Chat about growth opportunities? 

Body:  

Hey [Boss’s Name],  

I’d love a chance to chat about some growth opportunities within the team. Let me know if there’s a time that works for you!

Email 24

Subject Line*: Chat about career growth?

Body:  

Hey [Boss’s Name],  

I’ve been thinking about my development within the team and wanted to chat about possible growth opportunities. Let me know if there’s a time that works for you!

Email 25

Subject Line: Quick chat about career path

Body:  

Hi [Boss’s Name],  

Would you be open to a quick conversation about my career trajectory and potential next steps? I’d appreciate your advice. Let me know if [suggested times] work for you!

Formal Boss  

Email 26

Subject Line: Request to discuss professional development

Body:  

Dear [Boss’s Name],  

I’d be grateful for the opportunity to discuss potential growth paths within our department. If you’re available, could we schedule a meeting at your convenience?

Email 27 

Subject Line: Request to discuss development opportunities  

Body:  

Dear [Boss’s Name],  

I’d like to explore potential development paths within our department and gain your input. Could we schedule a meeting at your convenience? Thank you.

Email 28

Subject Line: Request for guidance on career advancement

Body:  

Dear [Boss’s Name],  

I’d appreciate a meeting to discuss potential advancement within the company. Would you be available on [two-time options]? Thank you very much for your time.

Congratulations, you’ve now taken the first step to securing your next meeting with your boss.  But sometimes, even the best-crafted emails don’t get a response. If your boss doesn’t reply, don’t take it personally!  Here’s how to put together the perfect follow-up email: 

Follow-up etiquette: What to do if you don’t hear back

Wait a Few Days

Give it two to three working days before sending a follow-up. This shows patience and respect for your boss’s busy schedule.  You could follow up with a meeting agenda, a calendar invite, or further meeting details.  

Keep the Tone Light and Friendly

A follow-up should be polite, and short, and assume that they simply haven’t had time to respond. You might write something like:  

   – “Hi [Boss’s Name], I wanted to follow up on my previous email about scheduling a quick meeting. Let me know if there’s a convenient time in the next week—thanks so much!”

Be Flexible

If they didn’t respond to your original times, offer flexibility in your follow-up email by saying something like:  

   – “I’m happy to meet whenever works best for you—I can adjust to your availability.”

Consider Alternative Methods

If you still don’t get a response after a follow-up, consider mentioning your request casually in person or during a team meeting. Sometimes a quick, friendly reminder works wonders and shows that you’re proactive.

Be Prepared to Reframe the Request if Necessary

If they’re especially busy or the topic is sensitive, try reframing your request by offering a briefer meeting or clarifying that it won’t take up much of their time.

Following up professionally demonstrates your initiative and commitment without being pushy.

If you found this article helpful, then you might also like to read more about how to reduce workplace stress by improving your productivity and performance- click here.

If you have any questions, feel free to add them to the comments.  I’ll respond to each one directly. 

How to use AI to generate your LinkedIn summary for free

To create a standout LinkedIn bio summary using AI, it’s essential to understand LinkedIn’s impact. It’s a platform where professionals—employees, freelancers, entrepreneurs, and executives—can build a personal brand and connect with the right opportunities.  Your LinkedIn summary is the crucial first impression. It lets you define who you help, how you help them, and the results you deliver. You gain a significant advantage over competitors by structuring your SEO-friendly, clear, and audience-focused bio summary section.  With free AI tools like ChatGPT, Repixify and ContentStudio, you can easily generate a tailored, effective bio that aligns with best practices, giving your profile the power to attract more views and boost your professional growth.

I’m Dr Claire Ashley, and I have crafted an incredible post-burnout career by successfully building a personal brand on LinkedIn.  I’m also a big fan of using AI to help you become more productive and reduce stress at home and at work. If you like this article, then you might want to read this post on Notion pricing plans: your guide to free vs plus.

LinkedIn is a powerhouse for professionals at every stage of their careers.  Whether you’re looking to climb the ladder in your current company, attract high-paying clients, grow your freelance business, or even position yourself for a C-suite role, LinkedIn can help you reach your goals faster.  It can also be used to great effect by job seekers.  

Whatever your professional background and professional journey you’re on- anyone can use LinkedIn to achieve their career goals.  From showcasing your expertise, building a personal brand that opens doors, and making potential connections with future employers, LinkedIn has become essential in today’s professional world.  With nearly 1 billion users globally, having a well-optimized standout LinkedIn profile is your ticket to standing out and getting noticed by the right people—employers, potential clients, or industry peers.  

Fun fact- LinkedIn is the oldest of all the social media platforms! 

What is a LinkedIn summary & why it’s crucial

The LinkedIn summary is the top section of your profile where you introduce yourself, highlight what you bring to the table, and create a memorable impression. This is the section where people decide whether they want to scroll down and learn more about you. Or, they might decide to move on to the next profile.  A well-written bio summary that contains all the relevant keywords to demonstrate your professional experience is essential. It gives you an edge over your competitors. But, furthermore, it can make you unforgettable to people who are looking for someone just like you.

What are keywords? 

Keywords are the specific words or phrases that describe your skills, industry, and professional expertise. They act like “searchable terms” that LinkedIn uses. It allows them to match your profile with what recruiters, potential clients, and industry peers are searching for. Think of them as the bridge between what you offer and what people are actively looking to find. For example, keywords like “data analytics,” “content strategy,” or “financial planning” clearly convey your areas of expertise.  The right keywords boost search visibility, so for the best results, you must use them.  

The more aligned your keywords are with your industry, the more likely you’ll show up when someone searches for a professional profile with your specific skills.   By using targeted keywords, you’re positioning yourself in a great place. You’ll be able to to attract viewers who are specifically looking for someone with your background and skills. For instance, if you’re a digital marketer with SEO expertise, including keywords like “SEO strategy” and “content marketing” will draw attention from companies and clients looking for that exact expertise.

If you’re not sure what keywords to use, start by looking at job postings for roles you’re interested in. Pick out frequently mentioned skills.  Use terms that reflect current trends in your field, which shows you’re staying relevant.  Keyword optimization is crucial to improve your profile’s visibility.  A well-crafted LinkedIn bio must contain industry-specific keywords to help you get the best search results.

The unfair advantage of the perfect LinkedIn bio summary

Nailing your LinkedIn bio summary can feel like a superpower. Why?  It’s a space where you can define exactly who you are, how you help others, and what outcomes you deliver. Done right, your LinkedIn bio summary can skyrocket your profile views. It will increase the time potential clients or recruiters spend reading your profile, and ultimately position you as the go-to person in your field. By aligning your bio with keywords and a structured formula, you’re giving yourself an SEO boost, making it much easier for others to find you.  

How to write a powerful LinkedIn Bio Summary for free using AI

You can write a compelling summary simply and create a great first impression by writing your bio summary unaided.  But- this takes time, and you’re very likely to be short on this!  The good news is that you don’t need to start from scratch when writing a great bio!  You can choose to use an AI-powered tool that can generate an optimized bio that captures your unique strengths.  Essentially- an AI LinkedIn Bio Generator can write your bio for you. 

Thinking of a career move? Your LinkedIn profile must be optimised to give you a competitive edge. Use these 3 free AI tools to write your LI bio summary quickly, so you can get the right eyes on your profile- and the right opportunities!

Free AI tools for writing a good LinkedIn bio summary

Here is a list of free AI tools that will help you write a good LinkedIn summary- so you can make a lasting impression!  

1. ChatGPT – a versatile and free tool (whilst a paid version is available, it’s not needed to write an effective summary)  

2. Repixify – Known for creating a quick, professional summary.

3. ContentStudio – Great for generating personalized and creative LinkedIn bios.

Let’s dive a bit deeper into these three free AI tools, so you can decide which one best suits your needs for crafting the perfect LinkedIn bio summary.

1. ChatGPT

Using ChatGPT (the free version), you can enter prompts to get a head start.  It’s a versatile tool that can generate well-structured, SEO-friendly LinkedIn bios with customized prompts.  It’s particularly helpful if you want to experiment with specific prompts, adjusting tone and content as you go. Because it’s so flexible, ChatGPT is ideal for professionals who need a high degree of personalization and have a clear sense of the keywords and achievements they want to highlight. However, it does require you to guide it more with specific instructions. This is great for those who enjoy a bit of creative control.

Here are some effective prompts you can try.  Feel free to copy and paste into ChatGPT! 

  1. Basic bio structure:
    • “Write a LinkedIn bio summary for [your profession, e.g., ‘a digital marketing expert’] who helps [target audience, e.g., ‘small businesses’] achieve [outcome, e.g., ‘increased online visibility’] by [your method or skill, e.g., ‘optimizing social media strategies’]. Make it SEO-friendly and relatable.”
  2. Highlight specific achievements:
    • “Create a LinkedIn bio for someone with a background in [your field] who has achieved [notable achievements, e.g., ‘doubling client retention rates in two years’] and now focuses on helping [target audience].”
  3. Target C-Suite or leadership level:
    • “Write a LinkedIn bio summary for a C-suite executive who specializes in [your specialty] and leads teams to [achievements or results, e.g., ‘transform underperforming divisions into profitable business units’]. Make it professional, inspiring, and suitable for a high-level audience.

2. Repixify

Repixify specializes in fast, professional bio summaries, and its strength lies in delivering clear, concise profiles in record time. This tool is perfect for people who need a LinkedIn bio summary that’s polished, straightforward, and efficient without much fuss. If you’re pressed for time and looking for a quick, well-optimized bio that still reflects your core strengths and expertise, Repixify is a fantastic choice. It’s also great for those who don’t want to worry about entering too many details. It offers ready-made suggestions that can be quickly tweaked to fit your profile.

3. ContentStudio

Known for its creativity, ContentStudio is a wonderful tool for versatile content marketing and social media management platform. It has a LinkedIn Bio Generator that helps users create professional LinkedIn bios quickly and easily. Key features include a user-friendly interface, customization options for tone and content, and fast generation of bio variations, making it time-efficient. Unlike Repixify and ChatGPT, ContentStudio provides an integrated toolkit specifically for social media, including additional resources like LinkedIn Post and Hashtag Generators. This makes it ideal for users looking for a holistic solution to enhance their LinkedIn profiles and social media presence.

Each tool has its strengths: ChatGPT for high personalization, Repixify for efficiency and clarity, and ContentStudio for additional resources. Depending on your career goals and industry, choosing the right one will help you create a LinkedIn bio summary that’s tailored perfectly to you!

How to use an AI LinkedIn summary generator to create a compelling summary that sounds like you’ve written it

When using artificial intelligence to write a LinkedIn bio, it’s easy to fall into a few common traps or have understandable objections. Let’s look at these mistakes and learn how to sidestep them effectively. Let’s get you to create a LinkedIn summary that’s polished, professional, and truly reflective of you.

“It Doesn’t Sound Like Me”

Mistake: Many users worry that AI-generated bios might appear generic or too “robotic,” failing to capture their authentic voice.

Solution: Customize AI output with personal details. Before finalizing your bio, take the AI’s draft and tweak the language to sound more like you. Add phrases you’d naturally use or specific accomplishments that highlight your personality. Adjust the bio with words and style that feel like you make it authentic.

“It’s Too Vague or Buzzword-Heavy”

Mistake: AI can sometimes rely on overused buzzwords or generate content that feels generic, especially if you don’t guide it with specifics.

Solution: Avoid vague terms like “results-driven” or “dynamic professional” unless tied to clear, concrete outcomes. Use prompts that specify your achievements, unique skills, and measurable results—this will help the AI generate a bio that’s detailed and avoids empty language.

“It Doesn’t Target My Audience”

Mistake: Some bios may feel too broad, which can dilute your impact if they don’t speak directly to your target audience or industry.

Solution: Include audience-specific prompts. For example, instead of “I help clients achieve success,” use “I help healthcare brands improve their ROI by leveraging data insights.” This ensures your bio speaks directly to the people you want to attract and increases the chances they’ll connect with you.

“The AI Can’t Capture My Unique Expertise”

Mistake: AI may not fully understand niche fields or unique expertise, leading to a bio that misses key elements of your work.

Solution: Use detailed prompts and add your specific skills or industry lingo. The more context you give the AI (e.g., naming specific tools, methodologies, or areas of expertise), the more accurate and specialized the bio will be. You can also refine the output by adding a sentence or two that underscores your unique qualifications or experience.

“It’s Too Long or Too Short”

Mistake: An AI-generated bio might either feel too wordy or too brief, missing the sweet spot for LinkedIn’s character limit and readability.

Solution: Aim for conciseness while highlighting key points. Trim excess words that don’t add value and focus on impactful statements. You can also ask the AI to generate a bio within a certain character limit to hit LinkedIn’s preferred length for readability.

By focusing on customization, clarity, audience targeting, and precise prompts, you can avoid these common pitfalls and create a LinkedIn bio that stands out, feels authentic, and effectively showcases your unique skills with all the relevant information needed. 

Final thoughts: 

A LinkedIn bio summary with a touch of personality can help you stand out and feel more approachable to potential employers, clients, or collaborators. Add enough to show who you are, but keep it aligned with your field and professional goals. Think of it as creating a profile that’s not just impressive, but memorable.  With AI assistance, crafting a LinkedIn bio summary that represents you and draws in opportunities has never been easier. So why not give these tools a try and see just how powerful your LinkedIn bio can be?

If you have any questions about how to use LinkedIn to help you achieve your career goals, feel free to ask in the comments. I’ll respond to every one personally.

DISC Personality Types (+ the best careers they match with)

As a working mom, you’re juggling a million things at once: work deadlines, family responsibilities, school pick-ups, and somewhere in between, trying to maintain your sanity.  But did you know that your personality type plays a significant role in how you navigate all this chaos?  One of the most effective ways to understand your strengths and challenges is through the DISC personality assessment.  Working out your DISC personality type helps to identify different personality traits and types, to allow you to deeply understand which careers you are a good fit for.  If you’re considering a career change, then DISC theory will help you identify which careers will be best for you.  Who doesn’t want to end up in the ideal job, and follow the right career path?!

As a mom, you won’t have much time on your hands, so finding the career that is the best fit for your particular personality type quickly and easily is essential.  Read on to find all about the different DISC styles, and then go on to take your very own disc assessment!  

Let’s take a closer look at the DISC profile now.

What is the DISC personality profile?

The DISC model is a simple, powerful tool used to understand human behavior.  It categorizes personality into four distinct types: Dominance (D), Influence (I), Steadiness (S), and Conscientiousness (C). This framework helps people not just to identify their DISC personality types, but more importantly to identify their communication style, work preferences, and key motivators. It’s a game-changer for anyone looking to boost their career.

For working moms, knowing your DISC personality type can be a career lifesaver.  Why?  Because when you know how you’re wired, you can choose a career path that works *with* your natural strengths, not against them.  This awareness helps you make smarter choices about your career, reduces the risk of burnout, and allows you to build a work-life balance that doesn’t make you want to scream into your pillow at night.

Why DISC personality types is better for career choices than other personality tests:

1. Straightforward and practical 

DISC doesn’t overwhelm you with complex labels. It breaks down personalities into four types—Dominance, Influence, Steadiness, and Conscientiousness—each tied directly to how you work and communicate. For working moms, this clarity is key, making it easier to understand what career paths align with your natural strengths.  

2. Provides career-focused insights

Unlike other tests that lean more toward self-reflection or personal relationships, DISC is tailored for the workplace.  It helps you see how your personality impacts decision-making, communication, and stress management—essential for balancing work and family life.

3. Less overwhelming, more focused

Other tests like Myers-Briggs can feel overwhelming with their many types and vague labels.  DISC cuts to the chase, focusing on actionable insights that can immediately help you make better career decisions, without the need for deep analysis.  It’s the optimal personal development tool to help develop your career ideas in an incredibly efficient way. 

4. Supports work-life balance

DISC helps you avoid career mismatches that can lead to burnout. If you’re a “C” type (Conscientious), you won’t thrive in a chaotic environment, just as a “D” (Dominance) won’t enjoy a slow-paced, repetitive role.  Understanding this helps you build a more balanced career and family life.

5. Action-oriented 

Learning your DISC personality type isn’t just about self-awareness; it’s about action.  You can immediately use the insights to negotiate better work conditions, shift responsibilities, or even pivot into a new role that better aligns with your personality.  For working moms, this action-focused approach is a game-changer.

How DISC personality types compares to other personality tests:

– Myers-Briggs: Great for self-reflection but too abstract for specific career advice. DISC offers more immediate, practical insights into work behaviors.

– Enneagram: Useful for understanding motivations but too philosophical for career planning. DISC is simpler and focused on workplace realities.

– StrengthsFinder: Highlights talents but doesn’t address how you handle stress or work as part of a team. DISC connects your personality to real-world job challenges.

Why DISC personality types works for working moms:

DISC’s biggest advantage is its practicality.  It’s easy to understand, directly tied to work behaviors and helps working moms make career choices that align with their strengths and personal needs.  Whether you’re managing a full-time job, negotiating flexible hours, or looking to avoid burnout, DISC offers actionable, relatable guidance to help you thrive in both work and family life.

The 4 DISC personality types explained:

Let’s break down the four DISC personality types and explore how each one relates to career choices.  You’ll also learn five career options for each type—perfect for anyone (but particularly for working moms!).

1. Dominance (D)

If you’re a “D,” you’re the type who likes to take charge.  D- types are assertive, goal-oriented, and love a good challenge.  Efficiency is your middle name, and you’re always looking for the most direct route to achieve your goals.  You’re decisive and thrive under pressure.  

Working moms: Which DISC personality type are you? D- Dominance D- types are assertive, goal-oriented, and love a good challenge. Efficiency is your middle name, and you’re always looking for the most direct route to achieve your goals. You’re decisive and thrive under pressure.
D types

Best Careers for Dominance Types:

– Entrepreneur: You get to be in charge, set your own goals, and create something from scratch.

– CEO or Executive Role: Leading a company or team fits your drive for results and big-picture thinking.

– Project Manager: Organizing people and projects allows you to take control and achieve measurable success.

– Sales Director: High-pressure environments where results matter are your jam.

– Attorney: Strategic thinking and assertiveness make you perfect for advocating and negotiating.

These roles allow you to flex your leadership muscles and make decisions. The D personality has simply the perfect leadership style and you naturally slot into leadership roles!  You love control and responsibility, and these careers give you just that.

2. Influence (I)

If you’re an “I,” you’re the social butterfly of the DISC world.  You thrive in environments where you can persuade, inspire, and connect with others.  You’re charismatic, outgoing, and love building relationships.  You’re fabulous at helping with team building and helping other team members too. 

Working moms: which DISC personality type are you?I- Influence You thrive in environments where you can persuade, inspire, and connect with others. You're charismatic, outgoing, and love building relationships. You're fabulous at helping with team building and helping other team members too.
I types

Best Careers for Influence Types:

– Marketing Specialist:  A creative environment where you can connect with audiences and inspire action suits your persuasive nature.

– Public Relations Manager:  Building relationships with the media and shaping public perceptions plays to your strengths.

– Event Planner:  You love organizing social gatherings and thrive in collaborative, people-oriented environments.

– Salesperson:  Your natural charisma makes you excellent at selling products and ideas.

– Recruitment Consultant: Helping others find their dream job while engaging in meaningful conversations is fulfilling for you.

These roles allow you to use your people skills, creativity, and ability to persuade others.  You’re at your best when you’re connecting with others, and these jobs give you that opportunity.

3. Steadiness (S)

If you’re an “S,” you’re the supportive, loyal, and dependable one.  You prefer harmony over conflict and work well in stable, predictable environments.  Your democratic nature means you are a great listener and thrive in roles where you can support others without too much chaos or change.  

Working moms: which DISC career type are you? S- Steadiness If you're an "S," you're the supportive, loyal, and dependable one. You prefer harmony over conflict and work well in stable, predictable environments. Your democratic nature means you are a great listener and thrive in roles where you can support others without too much chaos or change.
S types

Best Careers for Steadiness Types:

– Human Resources:  You excel at creating a supportive work environment where people feel heard and valued.

– Counselor, therapist or coach:  Your empathy and listening skills make you perfect for helping others work through their problems.

– Teacher: You provide stability, guidance, and care in the classroom, making a lasting impact on young minds.

– Customer Service Representative:  You love helping others and providing solutions calmly and patiently.

– Nurse:  A nurturing role where you provide consistent care fits your steady, compassionate nature.

These jobs allow you to focus on creating a supportive, harmonious work environment where you can help others. You thrive in roles where stability and consistency are key.  

4. Conscientiousness (C)

If you’re a “C,” you’re analytical, detail-oriented, and value precision.  You love working on complex problems and seek out opportunities to apply logic and reason. You prefer working independently and enjoy deep thinking.  C-types also enjoy slower-paced work and small detail.  

Working moms: which career type are you? C- Conscientiousness If you’re a "C," you’re analytical, detail-oriented, and value precision. You love working on complex problems and seek out opportunities to apply logic and reason. You prefer working independently and enjoy deep thinking. C-types also enjoy slower-paced work and small detail.
C types

Best Careers for Conscientiousness Types:

– Data Analyst:  Diving into data and uncovering trends allows you to use your analytical skills.

– Engineer:  Solving technical problems and working on detailed designs is your bread and butter.

– Accountant:  You thrive in roles where accuracy, structure, and attention to detail are critical.

– Research Scientist:  You love working on complex problems, and research allows you to dig deep into the details.

– Software Developer:  Logical thinking, coding, and problem-solving appeal to your analytical mind.

These roles require a high level of detail, precision, and logic.  You’re at your best when you can focus on accuracy and independent work.  You thrive when you can work to high standards. 

What happens when you choose the wrong career for your personality?

Here’s the cold, hard truth: choosing a career that doesn’t align with your DISC personality type can lead to *serious* burnout.  Think about your dominant style, and then reflect on how being in a high-stress environment with a mismatch could be incredibly stressful.  

Imagine being a “C” type, who loves structure and accuracy, stuck in a fast-paced sales role where you have to think on your feet and deal with unpredictable people.  The mismatch between your personality and the demands of your job will leave you feeling stressed, frustrated, and exhausted.  Or, if you’re an “I” type, working in a job that requires sitting in front of a screen with no social interaction could make you feel isolated and demotivated.  Over time, these mismatches can lead to burnout because you’re constantly working against your natural strengths, which drains your energy.  

What to do if your career doesn’t match your personality

If you’ve realized that your personality type might not align with your current career, don’t panic!  There are ways to pivot and make things better:

1. Reassess your role

Can you shift responsibilities at work to better align with your strengths? Maybe you can take on more leadership tasks if you’re a “D” or more collaborative projects if you’re an “I.”

2. Consider a career change

If the mismatch is severe, it might be time to consider a career change.  Start by exploring roles that better suit your DISC type.

3. Set boundaries

If you’re stuck in a role that doesn’t suit your personality, setting clear boundaries can help you manage stress.  Know your limits, and communicate them to your boss or team.

4. Seek professional development

Invest in training or certifications that will help you pivot into a career that better aligns with your DISC type.  This will also make the transition smoother.

5. Talk to a careers coach

Sometimes, an outside perspective can help. A career coach can provide tailored advice on how to transition into a more suitable role without burning out.  Some workplaces will even provide this service for you as part of their employee wellbeing strategy! 

Final thoughts 

Understanding your DISC personality type is a game-changer, especially for working moms who are already stretched thin.  By aligning your career with your personality, you can reduce stress, improve job satisfaction, and create a better work-life balance.  And if you’ve realized you’re in the wrong career?  Don’t worry—it’s never too late to make a change.  You’ve got this, and I’m here to help every step of the way!

When it comes to career choices, especially for working moms, the DISC personality test stands out compared to other personality assessments.  It’s simple, practical, and directly focused on workplace behavior—exactly what busy moms need to make informed decisions about possible careers without wasting time on abstract theories.

Further reading:

There isn’t too much out there on DISC personality types, but I do recommend a read of this blog article for more information!

If you are a working mom and you’ve found this article helpful, then you’ll love this post on Career Advice that Working Moms Should Never Take.

Please let me know in the comments which personality type you are- and whether your current career is a good fit (and if not- what you want to do about it!).

Why you can love your job but still burn out (and need to leave it)

This post will explain exactly why you can love your job, and still burn out. You will also learn why people who work very rewarding jobs still leave even though they still love the work. Let’s dive in!

But before we get started, you might want to recap the workplace factors that cause burnout first. Part one is linked here, and part two here.

The real reasons why people leave jobs that they love

You might think that loving your job would be enough to protect you from burnout when work gets super stressful.  You might also think that loving your job would be enough to stop you from leaving when things get tough.

The truth is that people don’t leave their jobs because they don’t enjoy the work. They also don’t leave because they don’t find the work satisfying. They leave because of these reasons:

The real reasons why people leave their jobs (even if they love them): salary, working conditions, the physical workspace, relationships with colleagues and seniors, policies and rules. Read on to find out which affect you, and what to do next

The things that motivate people to stay in their job include:

The real reasons why people stay in stressful jobs: the work itself, opportunities for advancement, recognition, performance and achievement, job status, responsibility and personal growth
The real reasons why people stay in stressful jobs


Here’s the kicker. The things that motivate you at work (ie. the parts that make you love it) exist on a spectrum completely independently of the things that don’t.

What does this mean? Let’s break it down.

This means is that you can love your job, but still burn out in the presence of the reasons listed above. It also means that both love for your work and dissatisfaction with your work co-exist. That is to say, they are present at the same time.

The things listed above are described in the burnout literature as being like pebbles that grind people down. They can be tolerated, but only in small doses. Over time, the impact of these factors in the context of workplace stress can build up to outweigh the personal satisfaction and value you get from your work, and this can lead to burnout.

Furthermore, when you experience work stress and burnout, you’re more likely to leave your job- even if you love it.

Medicine as an example of a career where you can love the job, but still burn out

Let’s look at medicine as an example. Without a doubt the job itself is incredibly satisfying and rewarding. No doctor finishes a day of work without knowing they have made a positive impact to someone’s life (I know this because I am a doctor of 16 years myself now!).

But, this satisfaction alone is not enough to protect from burnout. It’s also not enough to stop clinicians leaving their jobs even if they love it. They might love spending time with patients, but it’s the working conditions that are driving them away. The list of things that cause doctors to become stressed is long. Things like rota issues, getting a parking space, IT access, getting your annual leave/study leave (in fact, getting any sort of break!), being forced to rotate and move geographical location every few months, very long hours, tough shifts… these are the things that eventually grind clinicians down to the point that they leave healthcare. According to a recent survey carried out by the UK’s medical regulator, 16% of doctors said they had taken hard steps to leave UK practice, compared with 7% in 2021. The reason? Burnout.

The example given above is specific to medicine, but burnout can happen in any job that is rewarding (but still stressful).

This includes jobs such as nursing, teaching, social work, caring, psychology, working for the emergency services and any public sector work. The list is not exhaustive.

What does this mean if you work a stressful job that you love?

Hopefully now you understand why you can love your job, but still burn out. Therefore, you cannot rely on loving your job alone to stop burnout.

It also means that you might end up leaving your job because of stress and burnout. Sadly this can happen even though you still love it.

To help protect yourself against this, here are your next steps:

  1. Familiarise yourself with the work factors that cause burnout (linked above, but you can also click here to get started!). Next, identify the things that are grinding you down at work.
  2. Then, see which pieces of advice, or exercises, linked in the previous post will help you to take control of your stress at work.

If you want to read more about the science behind this, then this article on “The Motivation-Hygiene Theory” is a great place to start.

I’d love to know- is loving your job enough when the work is stressful? What factors have affected your decision to leave a stressful job?

3 easy techniques to help working moms stop feeling stuck in a stressful career

Read on to learn the challenges faced by working moms who feel stuck in their careers due to significant past investments of time, effort, and money. This article explores how the sunk cost fallacy (the tendency to continue in a role because of what’s already been invested) can trap individuals in unfulfilling or high-stress jobs, risking burnout.

The post provides three actionable techniques to overcome this feeling of being “stuck”:

  1. Shifting focus from past investments to future benefits – making career decisions based on current needs and potential growth.
  2. Using SMART goal setting – establishing Specific, Measurable, Achievable, Relevant, and Time-bound goals to move towards fulfilling future outcomes (rather than being tied to past efforts).
  3. Reframing one’s perspective – viewing previous investments as building blocks for future opportunities rather than as constraints.

By implementing these methods, working moms can realign their career paths with their evolving priorities. You will be able to find greater satisfaction in their professional lives.  Whether you look for a new challenge, pushing yourself out of your comfort zone, or whether you decide to stay in your current situation- there is something for everyone to help with career development in this article! 

About the author

I’m Dr Claire, and I help mothers learn how to successfully manage stressful situations at work. I am passionate about helping moms to boost their current career, and plan their next career move.  I know from personal experience just how much hard work it is to successfully juggle the demands of being a mom whilst still doing my best work.  It’s my mission to help moms with their professional development so that they can experience less stress and burnout.  

If you are a working mom who is feeling stuck in your career, then read on!

How often do you say this to yourself?

“I can’t give up my job, I’ve put so much into it”

Perhaps you used to love your job and got a huge amount out of it. Or, maybe your current job needed a lot of time, training, and commitment to get to the position you now hold.

Perhaps your job is causing you significant stress.

Maybe you’re not feeling happy or fulfilled in your work environment and are craving an opportunity to develop new skills. 

Alternatively, you might be worried that you’re at risk of burnout. Working moms are at higher risk than men, or women without children. If you’re not sure if you’re burnt out, then click here to find out.

Do you feel stuck in your career?

First things first, it’s time for some frank honesty. How often do you feel that you are stuck in your career because you feel you have put too much into it to walk away?  

Feeling stuck in your career because you’ve put a lot of time, effort, and money into getting there is a very common experience. It’s particularly common if you work a vocational job or one that carries a lot of personal meaning.  It’s also a very common thing to experience after having kids.  Let’s face it, raising a family whilst continuing your career is stressful. You are expected to work as if you don’t have kids. And if that’s not enough, you also need to mother like you don’t have a job.  

The result is that you end up with little time for yourself, with declining job satisfaction and potential mental health challenges.  But, more than that, your core values and what’s important to you will likely change after having kids.  As a result, you will often question whether it’s the right thing to carry on with your career. So, you might find yourself torn. You might not be sure whether you should continue with a job that you have trained long and hard for. But equally, it might not be serving you in the present moment.

This dilemma can be a tricky one to overcome, but it can be done! 

Later on in this post, you will learn 3 ways that you can achieve this. And, by doing so, you will feel happier and at ease with your career decision-making.  It doesn’t matter what your career goals are.  Whether you’re seeking career advice with a view to a big change with a new job, or simply looking to take small steps to ease things in your current company- this advice is for everyone looking for greater satisfaction at this stage of life.  

Who ends up feeling stuck, stressed, and burnt in their careers?

Any job where you have had to commit time, money and effort into it can make you feel stuck. The classic examples are healthcare, teaching, law, architecture and accounting. But, many other jobs not listed can fit this description too!

When you start feeling stuck in your career, you risk getting into a vicious cycle of continuing to invest money, time, and effort into something that isn’t serving you anymore. The more you invest, the more you feel committed to continuing. The more you commit, the more resources you are likely to put in to follow through on your decision. You end up fixated on your past investments, instead of on your present and future costs and benefits.

As a result, you commit yourself to decisions that are no longer in your best interests.  

This happens all the time in vocational careers because you invest very heavily into your career. That said, it can occur in any career that has required lengthy training, costly exams, and/or professional regulation. 

There is a name for this pattern of thinking, and it’s called the sunk cost fallacy.

What is the sunk cost fallacy?

The sunk cost fallacy is a biased way of thinking that means we follow through on an endeavor or decision if we have already invested time, effort, or money into it. This follow-through happens regardless of whether or not the current costs outweigh the benefits.

Part of the reason why you get sucked into the sunk cost fallacy is because of loss aversion. Loss aversion describes the fact that the impact of losses feels much worse compared to the positive impact of gains. Therefore, you are more likely to avoid losses than to seek out gains.  For instance, you might worry that you won’t have enough money and risk your financial security if you move on from your current position.  But, if you decide to stay in a job that actively harms you just because of past investment, you risk burnout.  

If this is you, then this way of thinking will stop you from moving forward.  Believing that you need to carry on because of what you’ve already invested is completely normal. But, ultimately, it will stop you from making good decisions about your future. 

Stopping feeling stuck in your career doesn’t necessarily mean that you’ll leave the career that you originally intended for yourself (and worked so hard to achieve). Stopping feeling stuck simply means that you will no longer be making decisions about your career based on costs that are not retrievable.  

If you’d like to overcome this way of thinking, here are 3 easy techniques to help you stop feeling stuck in your career:

3 small ways you can stop feeling stuck in your career: 1. focus only on future costs and benefits, 2. Prioritise SMART goal setting, 3. reframe your thinking
3 small ways you can stop feeling stuck in your career

Stop feeling stuck in your career by shifting your thinking from past costs to future benefits

The first step is that you must shift your current thinking from focusing on past investments to focusing solely on any future costs and benefits of a decision. You have to disregard any previous costs from your current decision-making. It doesn’t matter if these costs were financial, time, or otherwise. Whatever it is, it cannot factor into your current decision-making.  Concentrate on the here and now, and the potential future gains. This is hard- but this is how you avoid the sunk cost fallacy.

Example: A burnt-out lawyer who wants to change jobs, but feels stuck in her career

Here’s an example to help you do this exercise! Let’s take a working mom who is a burnt-out lawyer. She’s spent years studying, passing the bar, and working long hours at a firm. Now she’s unhappy, but she feels that switching careers would be a waste of all the effort she’s put in.  She has a lot of negative thoughts about her original career choice, but she also has a fear of change.  This is the sunk cost fallacy in action. She’s focusing on the time and resources already spent rather than what’s best for her future.

The key to overcoming the sunk cost fallacy here is for her to evaluate her situation based on her current needs and future opportunities. For instance, she might explore transitioning into a legal role in a different industry. In this industry, work-life balance and flexibility might be a better fit. By focusing on how a career change could provide more time for her family, personal satisfaction, and professional growth, she can shift her thinking toward future benefits instead of the sunk costs of her current role.

stop feeling stuck in your career by Prioritising SMART goal-setting

You can help overcome the sunk cost fallacy and stop feeling stuck in your career by prioritizing SMART goal setting and concrete actions. SMART goal setting (Specific, Measurable, Achievable, Relevant, and Time-bound) helps overcome the sunk cost fallacy by providing a clear framework to make intentional decisions about the future. It focuses on progress and growth rather than past investments. Your SMART goals will help you to take actionable steps toward your desired outcomes. It will make it easier to move forward rather than staying stuck because of past time, energy, or financial investments.

Here’s how to do this:

Expanded example: A burnt-out lawyer who wants to change jobs, but feels stuck in her career

Let’s return to the example of a lawyer. She’s feeling unfulfilled, overworked, and stuck in her current role, but she’s hesitant to make a career change because of the years of education and experience she’s already invested in. The good news is that by using SMART goals, she can shift her focus away from the past and toward achievable, realistic future outcomes. She starts by setting some short-term goals, as outlined here:

Short-Term Goals (3-6 months):

  • Specific: Explore alternative career paths where her legal skills are valued, but the work-life balance is better.
  • Measurable: Research at least three different industries and apply to five jobs in the healthcare, technology, or nonprofit sectors.
  • Achievable: Set aside one hour every day for research, networking, and updating her resume and LinkedIn profile.
  • Relevant: The goal is aligned with her need for better work-life balance and professional satisfaction.
  • Time-bound: Complete this exploration and initial job applications within the next six months.

By focusing on a short-term goal like this, she’ll break the cycle of the sunk cost fallacy. You can see from the goals that she is shifting her energy from dwelling on past investments, to finding a new career path.

She can set medium and long-term goals in the same way too!

stop feeling stuck in your career by Reframing your thinking

In order to become unstuck in your career, you must reframe your thinking. Stop thinking about the costs you have already spent in creating your career. 

Instead of thinking, “I can’t make changes because I’ve put so much into getting to where I am now, it would be a waste to walk away”, tell yourself, “I am in a great position to make changes because of the investment I have made into my career so far”.

Let’s go back to our burnt-out lawyer to see how she could use reframing to help her stop feeling stuck in her career.

Expanded example: A burnt-out lawyer who wants to change jobs, but feels stuck in her career

Negative Thought:

“I’ve spent so many years studying and working in law. If I leave now, all that effort and time will be wasted.” 

Reframed Positive Thought:

“Years of studying and working in law have given me valuable skills and experience that I can carry into a new role. These skills, like critical thinking, problem-solving, and negotiation, are transferable. They will help me succeed in a field that better aligns with my current needs and future goals.”

How Reframing Helps:

Instead of viewing her past work as a sunk cost that locks her into a career she no longer enjoys, the lawyer reframes it as a foundation for her next step. She acknowledges that her legal experience isn’t wasted—it’s simply part of a journey that can evolve. By reframing this negative thought, she can see the past as something that adds value to her future rather than something that restricts her.

This shift in thinking can be empowering and helps her break free from feeling stuck. It allows her to embrace change with confidence, knowing that the past has contributed to her growth and can still serve her in new ways.

I hope that this has been helpful for all of you who are feeling stuck in your stressful careers! Let me know in the comments which techniques you try, and how it has helped you.

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