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.

Understanding ADHD burnout symptoms and recovery in women

Here’s why you need to be aware of the ADHD burnout cycle. There is a new generation – particularly of adult women – being diagnosed with Attention Deficit Hyperactivity Disorder (ADHD). These women typically have not been diagnosed in early life because they have been able to mask their symptoms sufficiently. Or, perhaps because they presented in a different way than expected.

Many adult women, especially working moms, are receiving ADHD diagnoses later in life. This is a reality that comes as both a revelation and a relief.  For years, these women may have struggled through daily life. Meeting work demands, managing family responsibilities, and navigating social interactions, all the while feeling like they’re falling short. Understanding why so many women with ADHD are diagnosed later in life is key. It requires looking at how symptoms manifest differently in females, the societal expectations placed on women, and the challenges associated with “masking” ADHD traits.  The result, for many, is burnout, and in particular, rapid ADHD burnout cycles.

Why do ADHD diagnoses come later for women?

ADHD is a neurodevelopmental condition that affects executive functioning, attention, and impulsivity. ADHD has traditionally been studied in boys, and the symptoms associated with it (like hyperactivity and impulsiveness) are often more visible and disruptive.  Research shows that ADHD in girls and women often presents differently.  

Women are more likely to experience inattentive symptoms like forgetfulness, disorganization, and difficulty focusing on daily tasks. These symptoms can be less obvious and are often mistakenly attributed to personality quirks or stress rather than a neurodevelopmental condition. This gendered misunderstanding of ADHD symptoms is a significant reason why many women go undiagnosed until adulthood.

ADHD in adulthood might look like this: 

having difficulty finishing projects once the challenging parts have been done; 

having difficulty organizing tasks and getting things in order; 

forgetting appointments and obligations; 

avoiding or delaying tasks that require a lot of thought; 

needing to fidget or do something with the hands or feet when in meetings or having to sit still for long periods; 

feeling overly active and compelled to move; 

making careless mistakes when working on a tedious or repetitive task or piece of work; 

having difficulty concentrating on what people say; 

regularly losing items such as keys, wallets or phones; 

lack of motivation;

sleep problems;

being distracted by activity and noise; 

having difficulty relaxing and unwinding; 

sensitive dysphoria;

poor time management;

talking a lot in social situations, interrupting other people, finishing off other people’s sentences; 

finding it hard to wait your turn in situations where this is expected or required. 

The role of masking and burnout

As adults, many women adapt by “masking” their symptoms.  Masking is consciously or unconsciously hiding behaviors and working overtime to meet societal expectations. This masking involves compensatory strategies like working extra hours, hyper-focusing on specific tasks, and maintaining an external appearance of control.  While these strategies help women get through the day, they also lead to chronic stress, mental exhaustion, and a cycle of burnout symptoms. Over time, the emotional dysregulation that is often part of ADHD becomes harder to hide. This ultimately leads to emotional exhaustion, frustration, and the need for professional help.

Masking ADHD symptoms isn’t just exhausting; it creates a vicious cycle.  Women with undiagnosed ADHD often feel overwhelmed by the unique challenges of daily life, experiencing ADHD burnout symptoms like fatigue, mental fog, and emotional exhaustion.  Constantly “keeping it together” for others or working extra hours to stay organized drains cognitive and emotional resources.  Over time, this burnout amplifies ADHD symptoms, making it even harder to manage daily tasks.

For working moms, life stressors like balancing work and family responsibilities, managing household schedules, and handling social interactions add layers of stress.  Events like a career transition, the birth of a child, or relationship changes can “unmask” ADHD symptoms.  These pivotal moments increase the pressure to manage everything flawlessly. It makes it impossible to keep up with the masking behaviors that were once used to cope. The chronic stress of these situations exacerbates emotional dysregulation and ADHD symptoms, pushing women toward a tipping point where they seek a diagnosis.

The link between ADHD and increased burnout risk

Living with undiagnosed ADHD often leads to a cycle of chronic stress and burnout.  Women with ADHD tend to internalize their struggles, believing they should be able to manage like everyone else.  This self-imposed pressure leads to guilt, emotional exhaustion, and feelings of inadequacy. This only worsens as they struggle to keep up with the demands of daily lives. There is evidence to suggest that ADHD is linked to burnout. This association may be particularly relevant for women who are diagnosed later in life. 

ADHD burnout symptoms are particularly challenging for working moms who are already stretched thin. Women with undiagnosed ADHD face higher risks of emotional dysregulation, including mood swings and heightened anxiety.  When ADHD is masked or ignored, these symptoms worsen, leading to burnout and impacting physical and mental health.  This burnout often compounds feelings of self-blame, adding yet another layer of emotional strain to an already overwhelming experience.

You can see from the list of symptoms above that people with undiagnosed ADHD are likely to struggle with some important aspects of work. In particular, difficulties with time management, organizational skills, and stress management at work lead to a higher rate of burnout in those with ADHD. 

Regardless of biological sex or gender, for people with ADHD, burnout is normally caused by unmanaged symptoms. However, workplace stressors (particularly tight deadlines and a heavy workload requiring concentration) and unhealthy coping mechanisms (like avoidance and social withdrawal) are also factors.  Masking can be very stressful, too, and certainly can factor into the development of burnout. 

What ADHD burnout looks like:

For people with ADHD, especially undiagnosed adults, the burnout cycle is a frequent and challenging experience.  In addition, the risk of burnout is much higher in ADHD than in those who are neurotypical.  ADHD burnout goes beyond the typical exhaustion. It includes both mental and physical fatigue, emotional dysregulation, and significant challenges in managing daily tasks.  The cycle often begins with high levels of motivation and overcommitment, driven by a desire to “prove oneself” or compensate for perceived shortcomings. However, without adequate rest and boundaries, this can lead to periods of extreme fatigue, decreased productivity, and eventually, burnout.

ADHD symptoms make it hard to commit and follow through on work tasks. This then leads to an accumulation of stress and adoption of unhealthy coping techniques (such as avoidance, procrastination, and self-medication). This then leads to withdrawal (quitting, giving up on tasks, and withdrawing socially), before going back to feeling overwhelmed and stressed.  

Workplace pressures mean that people with ADHD take significantly more stress-related days off sick than those who do not have ADHD.

Common symptoms in the ADHD burnout cycle include:

The ADHD burnout cycle
  1. High motivation and overcommitment – This initial phase includes a high drive to take on more responsibilities and projects.
  2. Accumulating mental and physical exhaustion – The continuous effort leads to fatigue.
  3. Emotional dysregulation – Symptoms such as anxiety and mood swings start to surface.
  4. Difficulty with daily tasks – Basic tasks feel overwhelming, leading to procrastination and feelings of being stuck.
  5. Social withdrawal – Individuals may start avoiding social interactions, and feeling emotionally drained.
  6. Burnout – Complete exhaustion, both mentally and physically, where managing any responsibility feels unmanageable.

This cycle feeds into itself. Burnout often leads back to the first stage when energy temporarily returns, restarting the process. 

How to successfully manage the ADHD burnout cycle

Quite shockingly, there is very little work done on how to successfully manage burnout in ADHD (just three studies known at the time of writing!).  

The difficulty with this lack of scientific work and evidence-based advice means that when there is an information vacuum, it gets filled with advice that doesn’t necessarily work or isn’t always helpful. 

Work stressors are a factor in the ADHD burnout cycle, but fundamentally the cycle is driven by the ADHD itself.  Therefore, concentrating on neurotypical burnout recovery measures alone will not be enough to break the ADHD burnout cycle alone.  There are some extra things to be aware of that will need your attention to successfully break the cycle of ADHD burnout. 

Managing  ADHD symptoms will form a key part of the recovery process.  Unmanaged, the symptoms of ADHD can make it very difficult to focus, sit still, and complete tasks on time. Regardless of whether you manage this with medication, therapy, or changes to your routine or work habits, it’s important to reduce the negative impact of these symptoms on your work to help manage burnout. 

Procrastination and avoidance can also factor into ADHD burnout because these cause stress by creating a backlog of tasks. Impulsivity can lead to not finishing work tasks and taking on too much. Taking on too many responsibilities and tasks is a common pitfall of people with ADHD, who tend to have a lot of energy, motivation, and optimism about how much they can do. Unfortunately, they may not be realistic with themselves or others about how much they can do or how quickly they can accomplish their goals. 

ADHD masking can also be exhausting. Not only does it contribute to ADHD burnout directly in itself, but it can also affect relationships and expectations from employers and co-workers. 

With these difficulties in mind, let’s move on to discover 8 proven strategies to help break the recurrent and exhausting cycle of ADHD burnout.

8 powerful strategies to help break the cycle of ADHD burnout: 

1. Get a ADHD diagnosis and learn to understand your neurodivergent brain!  Depending on where you live, this can be tricky, as waiting lists can be long.  But, if your symptoms are significant then having a diagnosis can be a real game changer.  

2. Consider ADHD medication – mediation will help to control ADHD control symptoms and minimize their impact on your burnout risk.  You don’t need to take medication every day if you don’t want or need to.  A lot of people take medication on work, university, or school days when they need to focus or quieten down their brains.  Any decision to take medication must be based on understanding the risks and benefits. Please speak to your doctor if you think this would be helpful for you. 

3. Access specialist support from an ADHD-trained therapist (CBT or DBT) or ADHD coach – Having the right tools to manage ADHD symptoms outside of medication is really important.  Dialectical behavior therapy (DBT) and Cognitive Behavioural Therapy (CBT) are both evidence based in the management of ADHD.

The skills learned with these types of therapy are pretty much everything you need to know to successfully break the ADHD burnout cycle!  However, while CBT is recommended to help control ADHD symptoms, not everyone with ADHD feels it is helpful for them. If if this is you then you’re certainly not alone.  DBT, or ADHD coaching might be the better approach in this instance.

In the UK, you can access funding for ADHD coaching through the Access to Work program. 

4. Get help to learn self-compassion and self-acceptance skills- a very common experience with ADHD burnout is guilt and shame.  Learning to treat yourself with kindness through coaching, therapy or a support group is helpful.

6. Unmask your ADHD – masking is exhausting. Let the mask drop. Be honest about your ADHD with yourself and the people around you, and let them help you! It’ll feel a much lighter burden to carry when you do this. 

7. Request appropriate reasonable adjustments from your employer, to help ease the impact of your ADHD symptoms on your work life and subsequent stress levels. For instance, open-plan offices can cause sensory overwhelm in ADHD, which then leads to decreased work performance.  Your employer would give you reasonable adjustments to help manage this. For instance, you could have the option of having your own office, but if that’s not possible, try noise-canceling headphones instead. Alternatively, your employer could also provide a quiet and private decompression space.

8. Practice mindfulness. Regular mindfulness exercises reduce inattentiveness, hyperactivity, and impulsivity in people with ADHD. Mindfulness also has a secondary benefit in reducing stress and preventing burnout. If meditating isn’t your thing, then doing flow/meditative activities such as yoga and Tai Chi are just as beneficial. 

Final thoughts on understanding ADHD burnout: symptoms and recovery 

ADHD in women, particularly working moms, comes with unique challenges and stressors that can lead to mental and emotional exhaustion. Undiagnosed ADHD often traps women in a cycle of masking and burnout, intensified by life’s ever-growing demands. But recognizing these challenges is the first step to change. With an accurate diagnosis, professional support, and self-compassion, women can find ways to manage ADHD in daily life, easing the chronic stress that once felt insurmountable. The journey isn’t easy, but with the right support and tools, it’s possible to reclaim balance, joy, and self-acceptance.

If you’re a working mom, please sign up for my email newsletter The Phoenix. The link is below.

Navigating fertility problems at work: why it’s so stressful, and how to manage it

Struggling with fertility issues is emotionally exhausting enough without the added stress of navigating it in the workplace. Women, men, non-binary folks and LGBTQIA+ couples who are dealing with fertility problems often face unique challenges at work. Many of these challenges make your journey even more difficult. In addition, not only do these challenges increase stress, but they also make burnout more likely.

If you think you might be burning out, then this quiz will help you to this out- and tell you your essential next steps.

Let’s break down the key issues that those with fertility problems face in the workplace and, crucially, how you can tackle each one in a way that’s practical for work, and compassionate for you.

10 Challenges for folks with Fertility Problems at work (and Why They Increase Stress)

  1. Lack of flexibility for medical appointments
    Fertility treatments often require frequent, time-sensitive medical appointments. Without workplace flexibility, you may struggle to fit these appointments into your schedule. This then leads to stress and worry about job security (see case study on ​Action for Children).
  2. Unsupportive work cultures
    Many workplaces don’t have policies in place to support employees dealing with fertility issues. This can lead to you feeling isolated or guilty for needing time off​.
  3. Fear of discrimination
    You may fear that disclosing fertility struggles could result in discrimination or missed career opportunities. This then leads to additional stress and pressure to keep your issues hidden​.
  4. Mental and emotional strain
    Fertility problems can be emotionally draining, affecting concentration, productivity, and overall mental well-being at work. Many people feel pressured to perform at their usual level, despite the emotional toll. You bring your whole self to work- it’s impossible to leave your fertility struggles at the work front door.
  5. High cost of fertility treatments
    For those paying out of pocket, fertility treatments can be financially crippling, adding a significant burden on top of the stresses of work. This financial strain increases burnout risk as you juggle both expenses and workplace demands.
  6. Lack of access to benefits
    While some companies offer fertility treatment coverage, it’s not the norm. Employees without such benefits feel unsupported, especially when their workplace provides no guidance or assistance with accessing fertility resources. (FYI- The F Word At Work podcast has some great advice for busy HR, DE&I and wellbeing leads to support their employees with fertility issues).
  7. Stigma around fertility struggles
    Talking openly about fertility issues is still taboo in many workplaces, leaving you to suffer in silence. The stigma can stop you from seeking support or requesting necessary accommodations.
  8. The pressure of time
    Fertility treatments are often a race against time. The pressure to balance work responsibilities with this ticking clock can be overwhelming. This stress amplifies when treatments are unsuccessful, as they often are- IVF success rates range from 32% for women under the age of 35, to 4% for women aged over 44.
  9. Colleagues’ unawareness and insensitive comments
    Fertility struggles are invisible, and colleagues may unknowingly make insensitive comments about parenthood, adding to emotional strain. “When are you going to have a baby?” can feel like salt in the wound when you’re going through fertility investigation and treatment.
  10. Fear of job insecurity
    You are likely to worry that taking time off for fertility treatments will be seen as a lack of commitment to their job, especially if your workplace lacks clear policies around this issue. This fear can lead to burnout as you push yourself to keep up.

How These Issues Lead to Burnout

Fertility problems are a deeply personal and emotional challenge. When layered with the additional pressures of work, they create a perfect storm for burnout. The constant balancing act between attending medical appointments, managing the emotional rollercoaster of treatments, and performing at work can leave you feeling depleted and overwhelmed.

Burnout is the result of chronic stress. When work becomes another arena where fertility struggles must be managed in silence, the emotional toll can become too much to bear. Without support, you might find yourself battling feelings of shame, fear, and inadequacy—leading to both mental and physical exhaustion.

Let’s move on to think about practical solutions to help!

10 Practical Solutions to Help Navigate Fertility Issues at Work

Fertility problems? Here's how to manage your stress and avoid burnout at work as you navigate your fertility journey
Fertility problems? Here’s how to manage your stress and avoid burnout at work as you navigate your fertility journey
  1. Flexible work arrangements
    If possible, request a flexible work schedule that allows time for medical appointments without penalizing your productivity. This could include flex-time, remote work, or making up hours later in the week.
  2. Confidential conversations with HR
    Consider having a confidential conversation with HR to explore what options and accommodations are available to you. Many companies have policies around medical leave that you may not be aware of.
  3. Utilize Employee Assistance Programs (EAPs)
    Some workplaces offer Employee Assistance Programs that provide confidential counseling, including mental health support for fertility-related stress. Take advantage of these resources if they’re available.
  4. Request a reduced workload
    If your job allows, consider asking for a reduced workload or temporary job-share arrangement during periods of intensive treatment. This can help manage your stress while maintaining your professional responsibilities. Your occupational health department (if you have one) will be able to help with this.
  5. Access to fertility benefits
    Check with your HR department to see if your company offers fertility treatment coverage or wellness benefits. If not, inquire about external resources or advocacy groups that might provide assistance.
  6. Join a support network
    Whether online or in person, joining a fertility support group can be a game-changer. Knowing you’re not alone and sharing your experiences with others in the same boat can make a huge difference. But, use these resources with care. If you find the distress of others too much, or if seeing others celebrate their pregnancies cuts too deeply, be prepared to step away.
  7. Create boundaries around work stress
    Fertility struggles are all-consuming, and burnout happens faster when you’re pushing yourself to be perfect at work. Set boundaries by letting go of tasks that are non-essential or requesting extensions on deadlines.
  8. Educate your boss without oversharing
    You don’t need to disclose all the details, but it’s okay to let your manager know that you’re dealing with a medical issue that requires flexibility. A simple heads-up can pave the way for a more understanding and supportive work environment. See below for a suggested email template that you can copy and paste to send to your boss.
  9. Prioritise rest and recovery
    Fertility treatments can be emotionally and physically exhausting, so it’s important to factor in rest and recovery where possible . Instead of pushing through non-stop, try scheduling moments of downtime during your work day. Whether that’s taking a short walk, doing a quick mindfulness exercise, or allowing yourself a proper lunch break. These small moments of rest can help prevent burnout and maintain your emotional well-being, without needing to take extended time off.
  10. Focus on self-care outside of work
    Your journey doesn’t stop when you leave the office. Prioritize self-care practices that help reduce stress, like meditation, therapy, or simply taking time to rest and relax.

Email Outline for Requesting Time Off for Fertility Appointments

Here’s an outline of how you can draft an email to your boss when requesting time off for medical appointments related to fertility treatments. Feel free to copy and paste with your edits as you see fit:

Subject: Request for Flexible Time Off for Medical Appointments

Dear [Boss’s Name],

I hope this email finds you well. I’m writing to let you know that I’m currently undergoing medical treatment that requires several upcoming appointments, and I will need some flexibility in my schedule to attend these. The times and dates required for these appointments are:

[list dates, if known]

I am fully committed to meeting my work responsibilities and will ensure that any missed time is made up accordingly. If needed, I’d be happy to discuss how we can best manage this during the treatment period.

Thank you for your understanding and support. Please let me know if you’d like to discuss this further.

Kind regards,
[Your Name]

Final Thoughts on successfully navigating fertility problems at work

Navigating fertility struggles is hard enough without the additional weight of workplace stress. But, by creating a plan that includes practical solutions and healthy boundaries, you can reduce the chances of burnout and take better care of yourself. Everyone’s journey is different, but you don’t have to walk it alone. Seek support, set boundaries, and remember that your well-being matters just as much as your work performance.

6 powerful ways to help working moms overcome burnout

Hey there, mama! Today’s post focuses on the factors that cause burnout at work. You’ll learn exactly how and why you’re disproportionately at risk as a mom, and then you’ll learn 6 powerful ways to help working moms overcome burnout.

Burnout isn’t just about feeling tired, it’s complete physical, emotional, and mental exhaustion. And let’s be honest: as a working mom, burnout hits differently.

The size and scale of the problem for working moms to overcome burnout

It’s no secret that working moms are at a higher risk of burnout, and the stats back it up. First, 86% of working moms report feeling exhausted by balancing work and family responsibilities (according to a study by Motherly in 2021). If that wasn’t enough, research from the Institute for Women’s Policy Research found that working mothers are 28% more likely to experience burnout compared to fathers. And get this—according to a report by McKinsey & LeanIn.org, one in three working moms is considering downshifting her career or leaving the workforce altogether due to burnout (click here to read more). When you’re carrying the mental load of both work and home, it’s no wonder the burnout rate is through the roof!

In two previous posts, you learned about the six work factors that can cause burnout. If you haven’t already familiarised yourself with these six work factors, please click here to read part one, and here to read part two. Now, for those of you balancing work and family life, these factors often go into overdrive. Working moms are more at risk of burnout than working dads and women without children. So, let’s start by understanding how these six factors hit working moms harder than most. Then you’ll get some practical, mom-tested advice on how to tackle each one head-on! Read on to find out how working moms can overcome burnout!

The Six Work Factors That Cause stress at work (And Why They’re Harder for Working moms)

the 6 factors that cause burnout in working moms: lack of control at home and work, lack of reward, values mismatch, lack of community, not being treated fairly, heavy workload
The 6 factors that cause burnout in working moms
  1. Control
    Ah, control—remember that?! When was the last time you felt in control of anything? For working mums, control over your workday is often laughable. Between a 9 a.m. meeting, a sick kid at home, and the last-minute school project, “control” becomes a myth. In burnout, lack of control at work is a risk factor for burnout. But, for moms you’re much more likely to find it hard to find control at work- and at home.
  2. Reward
    Being adequately rewarded for the work you do is protective against burnout. It doesn’t necessarily have to be financial reward here- opportunities for positive feedback, professional development, and doing rewarding work also help protect against burnout. The trouble is that moms work hard both at home and at the office. Whilst the labour at home is rewarding, it’s also unpaid. Your hard work is often unappreciated by your loved ones (or at least, they might not vocalise their gratitude!). When’s the last time someone handed you a trophy for surviving the day? Or a pay raise for juggling ten things at once? For working moms, the feeling of being under-rewarded is magnified because you’re constantly giving without much in return.
  3. Values mismatch
    Having a kid, like any major life event, changes what’s important to you. You want to be a present parent, but your boss wants you to be available 24/7. That clash in values—between being a good parent and a good employee—leaves working moms feeling like they’re always failing somewhere. This values mismatch puts working moms at disproportionate burnout risk.
  4. Community
    A supportive community means everything when it comes to effective burnout prevention. But- whether it’s your workplace community or your ‘village’ at home, feeling isolated is really common among working moms. You might be surrounded by people, but who really understands your daily challenges? If you don’t have a village, then you’ll be at risk of burnout.
  5. Fairness
    If you’re not treated fairly at work by your employer, then the stress it causes can factor into the development of burnout. But the workplace isn’t just the only place where moms feel unfairly treated. Ever notice how you’re doing the same work as everyone else but with added mental load? “Fair” can feel like a foreign concept when you’re balancing unpaid household labor on top of your job. (click here to read more about how women take on more of the domestic load, and how it can cause burnout).
  6. Workload
    Oh boy, where do we even start? Your workload is like an all-you-can-eat buffet that just never ends, with side orders of school pick-ups, laundry, and dinner-making. Not only does a heavy workload in your job risk burnout, for working moms, the workload both at home and at work can feel an impossible juggle.

Tackling These Factors: Practical, Real-World Solutions for Working moms to overcome burnout

1. Control: how to regain it (yes, really!)

As a working mom, you can’t control everything, but you can focus on the little things. Control doesn’t have to mean re-organizing your entire life—it can be as simple as setting small boundaries. Here’s the cool thing about control in burnout prevention: simply believing you have control over your work and life is enough to prevent burnout (this is because those that believe this then go on to make changes that reduce burnout!).

Three things you can do:

  • Time blocking: Allocate specific time slots for work, family, and you. And yes, that you time is mandatory.
  • Delegate at work and home: Get comfortable with asking for help, whether it’s a team member at work or your partner at home. This is tough but essential to get a handle on your stress levels.
  • Say no more often: Boundaries are your best friend. Practice saying no to those extra requests that push you to the limit. It’s a form of self-care!

2. Reward: finding it where you can

If you’re not getting rewards from your boss (hello, pay gap), it’s time to create your own sense of accomplishment.

Three things you can do:

  • Celebrate your wins: Small victories deserve recognition. Did you manage to cook dinner AND make that deadline? Treat yourself to your favorite snack or a 30-minute Netflix binge.
  • Find meaning in your work:  If possible, focus on the tasks that make you feel good. Even if it’s just 20% of your day, doing something that energizes you makes a big difference.
  • Create mini-rewards:  Set small goals and reward yourself. Finished the laundry pile? Take a bubble bath. Got through your inbox? Have a dance party with your kids.

3. Values mismatch: making it work

When your personal values don’t align with your workplace, it can feel like an uphill battle. But instead of switching jobs, try creating alignment where you can. If you’re not sure what your values are, start with this list here.

Three things you can do:

  • Find overlap: Identify the common ground between your values and your job. If you value flexibility, negotiate for it—maybe not today, but it’s worth a try!
  • Be vocal: Don’t be afraid to communicate your needs and values to your employer. Sometimes, it takes a conversation to shift expectations.
  • Own your personal mission: Whether at work or home, make your values clear to yourself and others. Even if it’s just saying, “I prioritize family dinners,” own it unapologetically. Remember, you don’t need to explain your priorities to anyone else.

4. Community: building your village

You need your people—both at work and at home. Building a community that understands the struggle can take some work, but please do prioritise this. It will make such a difference to how you feel about your work and life.

Three things you can do:

  • Join a values- aligned mom group: Whether online or in-person, find a group of moms who get it. Sharing struggles and wins can make a world of difference. Just make sure that the group you’re going to join shares your values. If you’re ruthlessly practical then you won’t find the support you need in a crunchy mama group!
  • Leverage work relationships:  If possible, form a support system at work with colleagues who also juggle similar responsibilities.
  • Outsource help: It’s okay to get help where you can, whether it’s a cleaner, babysitter, or meal delivery service. You can’t do it all, and that’s okay.

5. Fairness: level the playing field

Let’s face it, working moms often take on more than their fair share. Tackling fairness starts with acknowledging the imbalance and taking steps to fix it. Just FYI, the advice below is optional. Tackling an unfair work culture is tough when you’re already stressed and feeling vulnerable. You don’t have to take on more if you don’t want to.

Three things you can do:

  • Speak up: Advocate for fairness at work and at home. If you’re doing more than your share, it’s time to have that tough conversation—whether with your boss or your family.
  • Track your time:  Keep a log of how much time you spend on work vs. household tasks. This can help you (and others) see where the imbalance lies.
  • Outsource when possible: Yes, we’re back to outsourcing. Whether it’s hiring someone to help with household chores or delegating more at work, reducing your load can help create fairness.

6. Workload: simplifying the chaos

When you’re juggling ten balls at once, it’s no wonder burnout hits hard. Reducing your workload might sound impossible, but there are ways to make it more manageable.

Three things you can do:

  • Prioritize ruthlessly:  What’s urgent, and what can wait? Learn to be okay with letting the non-essential tasks slide. Read this post on how you can use my reworked Mom version of the Eisenhower Matrix!
  • Batch tasks:  Group similar tasks together to make them more efficient. This works for both work and home—think meal prepping or knocking out emails in one go.
  • Take breaks:  I know, breaks feel like a luxury, but they’re crucial. Set a timer for 5-minute breathers during your workday and resist the urge to fill that time with something “productive.” Make a lovely coffee and savor it. Or, perhaps you could take a moment to get some fresh air? It all adds up.

Final Thoughts for working moms to overcome burnout

Working moms face burnout on a whole different level! But, with some self-awareness and practical steps, you can start taking control (yes, even if it’s just a little) and feel more in charge of your life again. Remember, you’re already doing an amazing job. So here’s to keeping it real, staying strong, and giving yourself a little more grace every day! You’ve absolutely got this.

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Career advice that working moms should never take

Here is all the career advice that working moms should never take.

The majority of the bad career advice given generally comes from a good place and is well intentioned. But, so many people don’t understand just how challenging it is to be a working mom.

The unfortunate truth is that working moms can’t have it all. And, if you try to have it all eventually something has to give. Sadly, this normally ends up being your mental health. Working moms are more at risk of burnout than men (regardless of their parental status), and women that aren’t parents. If you are worried that you might be burning out then please do this quiz and follow the next step advice to start to feel better immediately.

When you become a working mom, it feels like the entire career advice rulebook gets thrown out the window. Suddenly, the things that were simple before—networking, career growth, balancing work and life—seem like they were written for someone who has endless time and zero dependents. So, let’s dive into ten pieces of classic career advice, why they don’t work for moms, and what to do instead.

Warning: I’m sprinkling this with some real talk!

Career advice that working moms should never take: the top 10 pieces of classic career advice (and what to do instead)

1. “Just work harder.” (aka hustle culture)

Why it doesn’t work:  Ah, yes, hustle culture. As if you’re not already juggling work deadlines, school pick-ups, and remembering which kid needs to bring in a cake for the school sale tomorrow. For moms, “hustling” harder simply just means “more stress”. There’s only so much you can run on coffee and nerves alone.

What to do instead: Don’t do more, do less—strategically. Focus on a few key work tasks that have the highest impact, and then be ruthless about your boundaries. Outsource or delegate where possible (yes, even housework counts).

To help you identify which tasks to leave, and which to delegate, then the Eisenhower Matrix is a super helpful too to help you! You can read more about how you can use the Eisenhower Matrix to tackle your to-do list here.

How to use the Eisenhower Matrix to conquer your to-do list.
How to use the Eisenhower Matrix to conquer your to-do list.

(side note: I really think that the Eisenhower Matrix is well overdue a working mom makeover. Watch this space!)

2. “You need to be available 24/7 to succeed.”

Why it doesn’t work: You’re already available 24/7—to your kids. The thought of also being available to your job, colleagues, and clients at all hours is enough to make you cry into your third cup of cold tea.

What to do instead:  Lean into your boundaries. Set clear working hours, communicate them, and stick to them like they’re written in stone. Set these expectations early too —both for your employer and your family. You’ll earn respect by being firm about your time, and, surprisingly, things will still get done even if you’re not always on call.

3. “Network, network, network!”

Why it doesn’t work: Yes, let’s just pop off to a networking event after a full day of work- when in reality you need to sprint to nursery to pick up your toddler up last (again). Sure, that’s easy!

What to do instead: Use your time wisely. Instead of traditional networking events, leverage online platforms like LinkedIn. Send a meaningful message to a connection while melting at their swimming lessons, or join a relevant Facebook group where you can participate on your own time. Networking doesn’t have to mean cocktail hours—it can happen from your sofa while your kids watch cartoons (also- screen time is fine. Do whatever it takes!).

4. “Just say yes to every opportunity!”

Why it doesn’t work: Saying “yes” to everything when you’re a mom is like willingly walking into quicksand. There’s only so much “yes” to go around before you feel overwhelmed, overcommitted, and burned out.

What to do instead: Channel your inner toddler and learn the power of “no.” Politely decline opportunities that don’t align with your goals or values. And when you do say yes, make sure it’s to something that genuinely excites you or furthers your career in a way that’s worth your limited energy. It’s about being strategic about what you say yes to!

Halfway through! Keep reading to learn classic career advice for working moms that you should never take

5. “You just need to be more productive.”

Why it doesn’t work: The old “be more productive” mantra, as if you’re a factory churning out mountains of plastic tat. The truth is, when you’re balancing the emotional, mental, and physical load of both work and family, there are days when just surviving feels like an accomplishment.

What to do instead: Redefine productivity. It’s not about doing more in less time—it’s about doing the right things in the time you have. Focus on three key tasks a day. If you nail those, you’re winning, even if the laundry remains a monument to your procrastination (as mine does!!)

6. “You need to climb the corporate ladder.”

Why it doesn’t work: Climbing a ladder requires two hands and two feet. Let’s be real, for you one hand is usually holding a baby, and the other is answering work emails whilst simultaneously trying to drink a cold coffee and shovel a late lunch into your mouth.

What to do instead: Forget the ladder. Focus on building a career lattice instead—a flexible, non-linear path that allows you to shift horizontally, take breaks, or even step back when needed. Career progression doesn’t have to be a straight line, especially when you’re navigating the beautifully messy world of motherhood.

7. “Stay late at the office to show you’re committed.”

Why it doesn’t work: Staying late is a no-go when you have a daycare pick-up deadline that’s more rigid than the Queen’s Guard. Commitment has been treated the same as visibility for far too long.

What to do instead: Work smart, not long. Use your time at work wisely and avoid the office “stay late” trap. Deliver results within your working hours, and if possible, explore flexible working arrangements. Commitment isn’t measured by hours, it’s measured by impact. At least, it should be. If your employer isn’t being sensitive to your new normal, it might be time to look for a job elsewhere.

8. “You should always aim for a promotion.”

Why it doesn’t work: Promotions often come with more responsibility, longer hours, and more stress. For many mums, the goal isn’t always about climbing higher—it’s about finding balance and keeping everything (mostly) intact.

What to do instead: Redefine what “success” means to you. After having kids what success means to you will almost inevitably change. You might still want to climb the ladder- in which case, go for it! For others, it’s about creating a sustainable work-life rhythm that allows for career fulfilment and family time. Aim for roles that align with your values and offer the flexibility you need.

9. “Make your personal life secondary to your career.”

Why it doesn’t work: For working moms, the personal and professional are forever intertwined. No one lives in a vacuum, and there are days when your kid’s school play is more important than a client presentation. And that’s OK.

What to do instead: Embrace integration over separation. Let go of the idea that your personal and professional lives are in competition. Some days your career will take the spotlight, other days it’ll be your family, and that’s perfectly fine. Balance is a moving target. Also- it’s ok to not be be achieving 100% in every single aspect of your life.

10. “Never take a break or gap in your career.”

Why it doesn’t work: Life doesn’t always unfold the way you hoped, or planned. Whether it’s for maternity leave, caregiving, or mental health, there are times when a break is necessary, not a career killer.

What to do instead: Take the break if you need it. Be kind to yourself. So many women have returned from career breaks stronger, more focused, and with a clearer sense of purpose. You can always pick up where you left off, and there’s no shame in pausing to recalibrate.

Traditional career advice just wasn’t built with the complexities of working motherhood in mind. And, while some of it might seem helpful in theory, it often falls flat in the face of real-life responsibilities. But, don’t despair—you’re doing an incredible job. By reworking the rules to fit your life, you’ll find your own path to success, fulfilment, and maybe even a little bit of peace.

If you enjoyed this post on classic career advice for working moms, then you’ll love my email newsletter, the Phoenix. And let me know in the comments which piece of advice was your favourite!

Who burns out? Find out the 9 things that are putting you at risk NOW

Who burns out? This is a great question to ask. You can take a group of people, put them all under the same stress at work, and some will burn out and some won’t.

Now, burnout occurs because of prolonged and unsuccessfully managed stress at work. It is, by definition, a workplace problem. Both the cause and the solution to burnout are making changes at work. If you aren’t already familiar with the 6 workplace factors that directly cause burnout, then you can read more about them here.

But, similar to other health problems, there will be some people that are more at risk of developing burnout compared to others. Knowing if you are at increased risk is powerful, because it means you can be proactive about protecting yourself. What it doesn’t mean, however, is that you are to blame if you do end up burning out, because burnout occurs because of unmanageable stress. Even the most resilient people have breaking points.

Who burns out? Why burnout is like a physical health problem

To help you to understand how you might be at an increased chance of burning out, let’s compare burnout to a physical health problem. For this example, lung cancer is a useful problem to compare to. You will already be familiar with the disease, and how it is caused. As most people already know, the cause of lung cancer in the overwhelming majority of cases is smoking.

However, not everyone that smokes will develop lung cancer. Some people will be protected from it due to other factors, such as their genetics, or their environment.

The same is true in burnout. Work factors leading to burnout is similar to how smoking leads to lung cancer. Not everyone that experiences stress at work will burn out, because some people are more protected from it than others.

Let’s go on to talk now about the 9 things that mean you are more likely to burn out when you are stressed at work.

Remember that these are risk factors and not direct causes of burnout! The direct cause is work stress, and so working on your risk factors alone in the context of huge stress at work will not be sufficient to protect you. True burnout prevention requires a multi-factorial approach that tackles the root cause and does not blame the individual that then ends up burning out. 

Who burns out? The 9 things that put you at risk outside of work stress- and why

There are 9 things that mean you are more likely to burn out. It’s important to know what they are, so that you can be empowered to manage your work stress better!

The 9 things that are putting you at risk of burnout (that aren't work stress): Imposter Syndrome, perfectionism, people pleasing, your childhood, trauma, other mental health problems, coping skills and neurodiversity
The 9 things that put you at risk of burnout

1. Imposter syndrome 

Imposter Syndrome is the feeling of being a fraud, and that you don’t deserve your achievements despite being a very high achiever. It increases the risk of burnout by causing the following: overwork, procrastination, avoidance of work, perfectionism and comparison.

2. Perfectionism 

Perfectionism fuels burnout by making you take on too much work, and by worsening emotional exhaustion.

3. People pleasing 

People pleasing puts you at risk from burnout by causing low self esteem and self worth, which then leads to poor professional boundaries. Ultimately, the people pleaser inadvertently takes on too much at work in an attempt to help everyone around them.

4. Personality type

Being an introvert in an extroverted role without enough time to recharge your social batteries causes burnout by causing emotional exhaustion. Type A personalities are also at risk, as they tend to manage stress by avoiding it (see below on coping skills!).

5. Your childhood 

Mixed messages about achievement in childhood means you are more likely to burn out as an adult. Any trauma experienced in childhood also increases burnout risk. This is because brain changes in burnout are very similar to the changes after trauma.

6. Trauma in adulthood 

Traumatic events as an adult cause changes to the brain that are very similar to the burnt out brain.

7. Pre-existing mental health problems 

Burnout isn’t always linked with mental health problems, However, if you already have a mental health problem such as depression or anxiety, then you will be at increased risk of burnout. The reasons for this are multiple.

8. Coping skills 

Most people that end up in full-blown burnout will have used coping strategies to soothe how they feel about the stress, and to manage their own emotions. People that are protected against burnout tend to cope with stress by tackling the root cause (i.e. the stressor itself). This is important, because tackling the root cause means you are making changes to the stressor itself, and therefore reducing its impact.

9. Neurodiversity 

Those with ADHD and ASD in particular experience rapid burnout cycles. These cycles are driven by the effects, and the stress of being neurodivergent in a neurotypical world.

So, now you know who burns out when things get stressful at work.

Who burns out? Now you’ve identified the things that might predispose you to burnout, what can you do about it?

If you have realised that you have one of more of the things that put you into an at-risk group for burnout, then happily there are things that you can to protect yourself.

The first is to tackle your work stress.

The second is to put things in place to help reduce the effects of the risk factors on your ability to cope with stress. This might look like having coaching or therapy to reduce the impact of imposter syndrome on how you cope with work stress. It could mean having support measures put in place to help you if you have ADHD- things like being able to wear noise cancelling ear phones in noisy office environments. Or, it might mean seeing your doctor for help with depression, anxiety or PTSD.

I go into these risk factors in much more detail in my upcoming book The Burnout Doctor! Released on Jan 30th 2025, it is available to pre-order from Amazon UK here.

Improve confidence returning to work after maternity leave

Here is how working moms can improve their confidence when going back to work after maternity leave.

After having a baby, so many things come together to reduce confidence in the workplace. 

Your colleagues think you have been off work leisurely meeting your mom friends for coffee, having lazy lunches, snapping pictures of your aesthetically pleasing child (who never cries), and then enjoying a relaxing evening with your partner.  Yes, having a baby is wonderful, but on the flip side, new mothers know that the truth is sleepless nights, depleted energy levels, and a ton of mom guilt.  Then you need to navigate how to step your new role as a working parent when you return to work- and this is very challenging even for those with a great support network.   

How maternity leave reduces your confidence before you return to work:

How having a baby reduces your confidence at work: reduced confidence worrying about work, reduced confidence in how you feel in yourself, reduced confidence because of fatigue and physical changes
How having a baby reduces your confidence at work

Reduced confidence worrying about work

Career anxiety – “What if I’ve fallen so far behind that I’ll never catch up? I can’t shake the fear that I’m no longer good enough. What if my colleagues have outgrown me while I’ve been away? Worse, what if they don’t think I’m committed anymore?”.  Taking a career break with mat leave compounds loss of confidence.

Judgment from others – “There’s this constant fear that I’m being judged — by my colleagues, boss, and even other mums. If I leave work early to pick up my baby, people will think I’m not serious about my career. If I stay late, I feel like I’m failing as a mother. No matter what I do, it feels like I’m doing it wrong. The weight of their silent judgment is crushing me. I just want to be enough, but I’m terrified I’ll never be.”.  New parents really struggle with a lack of confidence when having an honest conversation with team members.  

Breastfeeding and returning to work– “I’m still breastfeeding, and going back to work feels overwhelming. How will I keep up with pumping, the schedule, and the worry about milk supply? I feel torn between doing what’s best for my baby and meeting the demands of work.”. Breastfeeding is hard work even when you’re still on leave.  Returning to work means a new routine, and keeping breastfeeding going is one of the biggest challenges in a successful return to work. 

Financial stress – “We need my income to survive, but I’m terrified I won’t be able to handle it all. The cost of childcare is crippling, and I can’t help but think, is this even worth it?”.  The majority of new moms will be in a similar situation. 

Reduced confidence in how you feel about yourself

Identity crisis – “”I don’t even know who I am anymore. I used to be confident in my work, but now I feel like I’m a stranger in my own life. I’m a mum, but I’m also supposed to be this career woman. How can I be both when I don’t even recognize myself?”  Your new identity as a mom with a new baby is tough to navigate even outside of the pressures of work. 

Relationship strain– “How can we keep this together when we’re both so exhausted and stretched thin?”  This is also a concern when your partner returns to work after their parental leave. 

Guilt and self-doubt – “I feel like a failure as a mum for leaving my baby. But I also feel I’m not being able to give 100% at work. What if I’m making the wrong choice? What if I’m letting everyone down, including myself?”.  Mom guilt is so real! 

Loneliness and isolation – “”Everyone else seems to have it all figured out, but I’m drowning, and no one even notices. It’s like I’ve disappeared, both at work and at home. I don’t know how to reach out or ask for help.”  Having a supportive community is key to the maintenance of good mental health. 

Reduced confidence because of fatigue and physical changes

Physical exhaustion – “I feel like I’m running on fumes. The thought of adding a full workday on top of this exhaustion makes me want to cry. How am I supposed to be productive when I can barely keep my eyes open?”.  Sleep deprivation can lead to reduced performance at work, and thereby confidence issues. 

Body image struggles – “I hate how I look. My body has changed so much. I can’t stand the thought of facing people at work who remember the ‘old’ me. I don’t feel like I belong in my own skin anymore.”  You might not have the body you thought or hoped you would at the end of maternity leave, which can have a negative impact on confidence. 

Recovering from a difficult birth experience– “I can’t escape the memories of my birth. No one understands how traumatic it was. Now I’m supposed to just go back to ‘normal’ as if nothing happened, but inside, I feel broken. How do I heal and work at the same time?”.  Unresolved birth trauma can have a significant impact on confidence levels as you navigate your return to work.

How working moms can improve their confidence

Motherhood deeply impacts self-esteem and identity. It is difficult to keep your confidence at work when there is constant worry about the need to be visible. It is a constant struggle feeling that you always have to go the extra mile just to keep your foot on the career ladder. Maternity leave means that the motherhood gap leaves you fighting to regain your authority and progress in your career. No wonder so many women take career breaks or switch to more flexible jobs after having a baby (with the associated drop in income). 

A lot of the solutions presented in the mainstream to improve confidence tend to be very superficial.  If it was easy to improve confidence we’d all do it in a heartbeat.  

You’re a busy working mom looking after a baby who needs you physically and emotionally still, so it’s hard to prioritize yourself. Here are 2 techniques that you can use as a working mom to improve your confidence at work when you return after maternity leave. 

2 ways you can regain your confidence at work after having a baby: change how you think and feel about yourself. 2. make space for difficult thoughts, and then take action regardless. Read on to see examples of exactly how you can do this, in order to feel more confident at work
2 ways to regain your confidence at work after having a baby

Improve your confidence on returning to work after maternity leave with your thoughts

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Cognitive Behavioural Therapy- based exercises are great at getting you to consciously notice your critical thoughts that will be sapping your confidence, and then to help reframe them. They are relatively accessible, so this is a great way for working moms to improve confidence. 

A great place to start is this worksheet, entitled “Catching Your Critic”. This worksheet will help you to identify your critical thoughts. Once you have done this, the next step is to work out what your thoughts help you to do. Finally, you assess what they hold you back from.

Once you have identified your critical thoughts, the next step is to challenge them and question whether they are true. You can do this inside your head, or by writing them down. Ask yourself questions, such as: is it true that you always mess up? Are you saying you never do anything right?  What evidence do you have that people think you are messing up?

It can be difficult to get started on this type of exercise. Here is a worked example to help!

A worked example of a working mom improving their confidence using this technique: Emma

Scenario: Emma has just returned to her job in marketing after six months of her first maternity leave. She feels overwhelmed and constantly questions her abilities. She is convinced that she’s no longer capable of doing her job well.

Critical Thought: “I’m not good enough at this anymore. I can’t keep up like I used to, and everyone at work can see that I’m failing.”

Step 1: Catching Your Critic 

Emma identifies her critical thought: “I’m not good enough, and I’m failing“.  She recognizes that this thought is chipping away at her confidence and making her feel anxious about her return to work.

Step 2: Challenging the Thought 

Emma starts to question the validity of this thought. She asks herself:

  • Is it true that I’m not good enough anymore?
    No, I haven’t even been back long enough to gauge how I’m performing. I’m still adjusting.
  • Do I always fail at work?
    No, I’ve been successful in this role before maternity leave. I’ve handled difficult projects and been praised for my work.
  • What evidence do I have that people think I’m failing?
    I haven’t received any negative feedback since returning. My manager said they’re glad to have me back.
Step 3: Reframing the Thought 

Emma reframes her critical thought: “I’m still getting used to balancing work and motherhood, and it’s okay to take time to adjust. I’ve been successful before, and I can be again.”

This CBT-based process helps Emma recognize that her self-doubt is based on distorted thinking. By challenging those thoughts, she’s able to rebuild her confidence step by step.

Now, over to you to try! Remember that therapy is like physio for the brain- you need to practice it regularly to see the benefits! Don’t get down if it doesn’t work immediately. Keep plugging away and you will notice the changes with time.

Improve your confidence on returning to work after maternity leave with your actions

Working moms can improve their confidence by using this technique with or without the one listed above. This technique is quite a big thing to do especially if your confidence is rock bottom. It challenges you to feel the fear and go ahead with doing the thing you’re not confident to do regardless . It helps, especially when you start small and then build up the fear factor over time.

This particular technique is based on the principles of Acceptance and Commitment Therapy. I highly recommend the book “The Happiness Trap” by Russ Harris if you’d like to learn more about this type of life-changing therapy (aff link).

A worked example of a working mom improving confidence using this technique: Meera

Scenario:
Meera has gone back to her job as a project manager after maternity leave, but she’s been holding back from speaking up in meetings for a long time. She doubts whether her ideas are as good as they used to be. Meera keeps thinking, “What if I’m not good enough?”. As a result, she avoids contributing, even though her role needs her to step up and share.

Step 1: Accept the difficult thoughts

Meera notices that her fears and doubts are getting in the way. She admits that she’s scared of being judged or saying something wrong. Instead of fighting those thoughts, she acknowledges them gently: “I’m feeling nervous about speaking up, and that’s okay.” She allows the fear to be there without letting it control her.

Meera can also practice a technique called defusion here. 

Defusion: Creating Distance from Unhelpful Thoughts

Here’s a great technique for working moms to improve confidence at work. It’s called defusion, and it’s all about creating space between you and your thoughts. Often, when we experience self-doubt, it feels like those thoughts are the absolute truth — like “I’m not good enough” or “I’ll mess everything up” — but defusion teaches us that thoughts are just thoughts, not facts.

When you are hooked by your thoughts, they feel like they completely control us. Defusion helps you to step back and look at those thoughts from a distance. It means that you will be able to see them for what they are: just words or ideas passing through our mind. By doing this, you can stop letting those thoughts define you, or stop you from taking action.

How Defusion Works:

  • Notice the thought: First, recognize that you’re having an unhelpful thought. For example, “I’m going to fail.”
  • Label it: Instead of believing it’s true, say to yourself, “I’m having the thought that I’m going to fail.” This creates some distance between you and the thought.
  • Next step: Add “I am noticing” to your thought. Now you are saying to yourself, “I am noticing that I am having the thought that I am going to fail”.
  • Observe without judgment: Let the thought just be there without trying to fight it or push it away. Remind yourself that a thought doesn’t have to be true just because it pops into your head.

By using defusion, you can allow your difficult thoughts to be present without letting them hold you back. It’s about acknowledging that those thoughts exist, but they don’t have to control your actions.

Step 2: Focus on what matters

Meera takes a moment to think about what’s important to her. She values being a leader and working with others. She knows that speaking up is part of who she wants to be at work. Even though she feels scared, she reminds herself that contributing to the team matters to her.

(just FYI- if you’re not sure what your values are, or how they can cause you to feel stressed or burnt out, click here!)

Step 3: Take action, even with the fear

Meera knows that her fear won’t just disappear, so she decides to speak up in the next meeting anyway. She tells herself, “It’s okay to be nervous, but I’m going to share my ideas because they matter”.  During the meeting, she feels her heart race, but she takes a deep breath and says what’s on her mind.

Step 4: Reflect on how it went

After the meeting, Meera realizes that it wasn’t as scary as she thought. People listened to her, and no one judged her harshly. She feels proud of herself for doing something she was afraid of, and she recognizes that she can keep taking these small steps (go Meera!!). 

Step 5: Build on your success

Meera knows that confidence will come over time, so she decides to keep practicing. Next time, she’ll aim to speak up a little sooner or on a bigger topic. Each step forward will help her feel more comfortable and confident.

By being kind to herself and taking small, brave steps, Meera is learning that it’s okay to feel fear and still do what’s important. She doesn’t need to wait until she’s completely confident — she can start now, with compassion and patience.

A bonus tip

Doing this is very challenging. In the example above, Meera finds her voice during a meeting. But, if you’re newly back to work this might be too difficult to do straight away. If you’re finding it hard to get started, here’s where to begin. Pick a small action you can take today that pushes you out of your comfort zone slightly.  Do it, then reflect on how you feel. Rinse and repeat, and challenge yourself more over time.  This will help to build up your confidence.

I hope this is helpful for those of you who are finding it difficult to get the confidence to go for it!  You now know the 2 best ways for working moms to improve their confidence in returning to work after maternity leave.  Use these techniques when you step into work mode.  Whilst returning to work will feel like an incredibly steep learning curve, you will be able to successfully overcome negative thoughts from your first day back.  Using these personal development techniques is a golden opportunity to make your work life work for you!

Please let me know if you have any questions by commenting below. I’m more than happy to personally respond to every one!

21 powerful journaling prompts to overcome stress and reclaim control for working moms

Read on to find 21 journaling prompts for working moms to overcome stress and reclaim control.

How to use the journaling prompts:

The first 7 prompts are for busy moms that are new to journaling. If this is you, then these prompts have been specifically designed to be simple and accessible. The idea is that you can be gently introduced to the practice. Or, perhaps you simply just don’t have the bandwidth to process a more complex journal prompt today. On the days when you have limited capacity, but you still want to benefit from the calming effects of journaling, the beginner prompts are perfect.

The next 7 prompts are for moms that have already done a bit of journaling or creative writing. They are slightly more challenging prompts. These prompts encourage more self-reflection, thereby offering deeper insights into your wellbeing.

The final 7 prompts are for those moms that already have an established journaling practice, and are ready to take things to the next level! These prompts invite moms to engage in profound self-reflection and critical thinking, pushing you to explore deeper layers of your stress and wellbeing.

Feel free to pick whichever prompts appeal the most to you. Alternatively, regardless of your confidence or experience with journaling, you could start with the beginner prompts and work your way through!

First, here’s some advice about how you can build a journaling practice into your busy schedule. The frequency of journaling really does depend on individual preferences and what you hope to achieve. There is no amount or duration of journaling that matters- every little helps! However, for busy working moms, here are some recommendations:

How to get started with a regular journaling practice if you are a working mom

How to get started with journaling if you are a working mom, read on...

1. Start Small: 2-3 Times a Week

  • If you’re new to journaling or have a packed schedule, start by doing it between 2-3 times per week. This approach keeps the practice manageable while still allowing you to experience the benefits of reflection and stress relief. Schedule your journaling at a time when it fits best with your lifestyle. If you’re not sure when you have the time, just take a look at your screen time report! Trust me, you do have the time.
"I don't have time to journal" Schedule your journaling at a time when it fits best with your lifestyle. If you're not sure when you have the time, just take a look at your screen time report! Trust me, you do have the time. You simply need to prioritse it.
Check your screen time report if you think you don’t have 5 minutes a day to journal!
  • This strategy will help stop journaling from becoming overwhelming, and allows for consistency without feeling like an additional chore.

2. Daily Journaling (5-10 Minutes a Day)

  • For those looking to build a routine, a few minutes of journaling each day can become a mindful practice. This doesn’t have to be long or hard work. Everyone can take 5-10 minutes each evening or morning to journal.
  • Daily journaling can help you stay more connected to your emotions, track progress, and manage stress more effectively on an ongoing basis. Doing this regularly at the same time each day will help to establish a journaling habit. Habit building is a far more effective method of getting into a regular journaling practice than relying on motivation alone.

3. As Needed

  • Some moms may find it helpful to journal in response to specific stressors or emotions. Journaling in this way gives you a flexible, stress-relief outlet without feeling the pressure to write on a set schedule. When I was going through burnout recovery, I journaled regularly on the advice of my therapist. Now that I am recovered, I journal as and when I feel I need to!
  • This method allows you to use journaling as a tool for emotional release and clarity whenever you feel overwhelmed, or need space to process a challenge.
How to get started with journaling as a working mom: start small, 5-10 minutes a day, as needed.
How to get started with journaling as a working mom

Ultimately, the key is consistency rather than frequency. Whether you journal daily or a few times a week, the most important thing is to make the habit work for you and your schedule.

James Clear, author of Atomic Habits, has some brilliant advice about how to make journaling a regular habit in this article. He suggests starting to journal by writing a prompt at the top of a page with 31 lines below it. You then write a single sentence for the next 31 days (ie. for a full month). As he says, “once the month is complete, you can look back on 31 beautiful journal entries. The entire experience is designed to make journaling so easy that you can’t help but do it each day”.

Let’s get to the good stuff then! Below are 21 powerful journaling prompts to help working moms to overcome stress, and regain control.

Beginner journaling prompts for working moms to overcome stress and reclaim control. 

What made you smile today?

  • Reflect on a small moment of joy or something positive from your day.

Write one thing you’re proud of this week

  • Acknowledge a small win, no matter how small it might seem.

Identify three things you are grateful for today?

  • Gratitude helps refocus on positive aspects of life. The biggest benefits of gratitude come from narrative writing (that’s writing stories), but lists are a simple and accessible way to get started!

What is one small act of self-care you can do for yourself this week?

  • Think of an achievable, simple way to care for yourself. Here are some ideas in case you are struggling for inspiration: go for a walk, arrange to meet a friend, do a YouTube yoga class, read the book you’ve been putting off starting, listen to your favourite music on loud, watch an old feel-good favourite TV show on repeat

What are you looking forward to tomorrow?

  • Focus on something positive in the very near future.

Who was kind to you today?

  • Reflect on a gesture of kindness and how it made you feel.

What is one thing you can let go of today?

  • Consider something small you’re holding onto that you can release to reduce stress.

Intermediate journaling prompts for working moms to overcome stress and reclaim control. 

What are the top three sources of stress in your life right now, and how do you usually respond to them?

  • First, Identify stressors. Next, document your reactions. Go one step deeper (if you like!) and write down an alternative way that you can respond to these stressors the next time they occur.

How can you make time for self-care in a busy schedule? What does self-care look like for you?

  • Think critically about your routine and how to integrate more care for yourself. Challenge your ideas about what self care really is.

What would a ‘perfect’ day look like for you? How can you incorporate small elements of that ideal day into your daily life?

  • This prompt is about how to bring more joy into your routine. How can you enhance your day with small changes – and really savour it these changes mindfully?

What does feeling ‘in control’ of your life mean to you? When was the last time you felt that way?

  • Reflect on the concept of control and when you last experienced it. What did it feel like to experience?

How do you react when things don’t go as planned? What helps you stay grounded during these times?

  • Write down your usual response to the unexpected.

Who in your life supports you the most, and how can you lean on them when you need help?

  • Identify your support network and how to use it effectively. This is a very useful prompt for those of you that find it hard to ask for help.

How can you set better boundaries in your personal or professional life to protect your time and energy?

  • Explore boundary-setting and its impact on wellbeing. If you’re not sure where your boundaries lie, follow the resentment!

Advanced journaling prompts for working moms to overcome stress and reclaim control. 

What underlying beliefs or values may be contributing to your current stress levels?

  • Dive deep into the root causes of stress and how your mindset might contribute to it. If you’re finding it hard, think about your upbringing and what was important to your parents. Alternatively, identify your values using this list.

Reflect on a time when you felt completely overwhelmed. What did you learn from that experience, and how could you handle a similar situation differently now?

  • Look at a past challenge- and the growth that came from it.

What does balance mean to you, and how does it show up (or not show up) in your life?

  • Consider the concept of balance in depth and how it aligns with your life’s priorities.

How have your stress levels changed over the last few years, especially with motherhood? How has your perception of ‘success’ or ‘achievement’ shifted?

  • Reflect on your long-term changes in stress and life goals. This one is a big prompt and will need longer than 5 minutes to get stuck into it properly.
Keep going! These prompts are designed to be more complex!

Are there areas of your life where you are being too hard on yourself? How can you practice more self-compassion?

  • Explore your inner critic and ways to be gentler with yourself. Can you explore ways to challenge your inner critic?

What are some personal narratives or stories you tell yourself that may no longer serve you? How can you reframe them to promote a healthier mindset?

  • We tell ourselves stories about our past (and our future) all the time! This prompt will help you to challenge internal stories and reframe them for better wellbeing.

Imagine yourself five years from now, looking back at your current life. What advice would your future self give you about managing stress and maintaining balance?

  • This prompt moves you to future-thinking, in order to gain perspective on the present.
These 21 powerful journaling prompts will help you to progressively deepen your self-awareness and reclaim control over your stress levels. Developing a regular journaling practice will ultimately help you build a calmer and more balanced life. Even better, all you need is a pen and paper, and 5 minutes a day to get started!

If you enjoyed this post, then check out this article, which outlines 3 techniques to use in order to stop feeling stuck in your career.

The 6 work factors that cause burnout, and how you can successfully stop them now- part 2

Welcome to part 2 of the 6 work factors that cause burnout. If you work a stressful job, or if you are feeling burnt out then knowing the root cause of your stress is essential. Only then can you start to truly tackle burnout. There are 6 work factors that cause burnout. Burnout is caused by a problem with just one or more of these factors. That’s right, just one.

As there is too much to cover in a single post, the 6 work factors that cause burnout are split into 2 parts. Part one covers control, reward and values. You can read part one by clicking here. You might also enjoy reading the Harvard Business Review’s take on the 6 work factors too- click here for more.

Let’s crack on with part 2, which covers the remaining 3 work factors that cause burnout. This will help you to understand how and why they cause burnout. Following on from this, you will also learn how you can effectively tackle them! 

Burnout workplace factor 4: Community

The 6 work factors that cause burnout: community
The 6 work factors that cause burnout: community

It will probably come as no surprise to learn the being part of a healthy and supportive team at work greatly helps in protecting against burnout.  Achieving this can be as simple as evaluating how your teams function and making small, evidence-based changes. Whilst these suggestions might seem obvious and small (some of them really are low hanging fruit), but their impact is significant.

Equally, if there is a toxic work culture where people are not supportive of each other, then burnout will be common.

How to build better teams to prevent burnout:

Take a look at these effective, simple, and scientifically proven strategies for preventing burnout by building a better team. Incredibly, these strategies are easy to implement, but have huge benefits in creating good communities at work.

Socialising with colleagues outside of work

Providing positive social support, such as sharing and celebrating successes within the team

Expressing gratitude within teams

Simple changes like the ones mentioned above can significantly strengthen your community and protect against burnout.

Step One:

Take a moment to reflect. What small changes could you make in your work team make to improve socialising, provide positive support, and express gratitude?  

Step Two:

Next- consider how this could be achieved. Read on to get some inspiration!

How you can feel less isolated at work:

Here are 3 things you can do today to make a difference!

3 small changes you can make at work to feel less isolated (and reduce your chances of burnout)- 1. organise a team lunch or coffee break, 2. start a kudos board, 3. express gratitude in meetings. Read on..
3 small changes you can make at work to feel less isolated

Organise a Team Lunch or Coffee Break:

Invite your colleagues to join you for lunch or a coffee break. This provides an opportunity to socialise and build stronger relationships outside of the usual work environment. Even a virtual coffee break can foster connection if working remotely.

Start a “Kudos” Board:

Create a physical or digital “kudos” board where team members can post notes of appreciation for each other’s contributions and successes. This simple act of recognising and celebrating achievements can boost morale and provide positive social support.

Express Gratitude in Meetings:

Begin team meetings by taking a few minutes to express gratitude. Each team member can share something they are grateful for or acknowledge a colleague’s help. This practice can create a positive atmosphere and strengthen team bonds.

Implementing these small, practical actions can help build a supportive community and reduce the risk of burnout.

Burnout workplace factor 5: Fairness

The 6 work factors that cause burnout: 5- fairness
The 6 work factors that cause burnout: 5- fairness

When employees are treated fairly, everyone wins, and it’s a very effective tool in protecting individuals from burnout. Yet, in some companies it feels like treating employees fairly is very difficult to achieve. 

A fundamental part of creating a safe and fair working culture is being able to create an environment where employees can raise concerns in a way that doesn’t jeopardise their safety at work. There are lots of ways that this can be achieved, such as tackling incivility on an organisational level and building a culture of psychological safety. If you’re not familiar with this term, psychological safety simply means being able to raise concerns and the ability to feed back without fear of negative consequences.  

This is a difficult work factor to manage successfully as an individual. If you feel that you are not being treated fairly at work, ask yourself if you feel that you are safe to ask for change- and if not, perhaps now’s the time to think about moving on. 

What to do if you’re not being treated fairly at work:

Here are 4 practical pieces of advice which are perfect if you are stressed, burnt out, and feel that you are not being treated fairly at work:

4 ways to successfully raise issues of unfairness at work (and reduce your chances of burnout) 1. document everything, 2. find allies, 3 get outside help, 4. evaluate your career options
4 ways to successfully raise issues of unfairness at work
  1. Document everything

Keep a detailed record of instances where you feel you are not being treated fairly.  Note dates, times, people involved, and specific details of each incident, but keep it factual rather than opinion (even if you are justifiably upset).  This documentation can be invaluable if you decide to raise your concerns formally or seek external support.

  1. Find allies

Connect with trusted colleagues, a mentor, or a supportive supervisor to share your experiences and seek advice. Having allies within the organisation can provide emotional support and might help amplify your concerns to management. Additionally, consider reaching out to your company’s human resources department or employee assistance programs (if available).

  1. Get help from outside your organisation

If you find that internal avenues for addressing fairness issues are ineffective or unsafe, consider seeking external advice. This could include consulting with a union, a legal advisor, or a professional organisation related to your field.  ACAS is a useful place to start if you are UK based. 

  1. Evaluate your career options

Even if it feels against your ethical or moral compass, sometimes the fight just isn’t worth it. Consider whether it might be time to look for a new job where the work culture aligns better with your values and where you feel fairly treated.

Burnout workplace factor 6: Workload

the 6 work factors that cause burnout: 6 workload
the 6 work factors that cause burnout: 6 workload

To prevent burnout, it’s essential that your workload matches your skill level, knowledge base, seniority, job description, career plan, and life stage. Your capacity for workload is often influenced by factors outside of work.  For instance, bereavement or illness can temporarily reduce your capacity for your workload. It’s crucially important that your employer is responsive and sympathetic to this.

It is essential that you feel pleasantly stretched and challenged by your workload, rather than persistently overwhelmed and unable to manage. In burnout, workload becomes problematic when it is either too much, or too complex for your skills and knowledge.

It’s okay to face an increased workload temporarily. For example, in retail, the holiday season can be extremely busy, but once the season ends, the workload lightens, allowing for recovery.  Burnout occurs when the pressure is sustained over a long period.

Productivity hacks and time-management skills can only go so far if your workload is persistently overwhelming. Employers must take responsibility for adjusting expectations and making reasonable accommodations. When workload issues contribute to burnout, generally speaking individual coping strategies alone are not enough.

Common Workload Problems and Solutions

Here are some common workload problems and possible solutions:

Problem 1: You are frequently interrupted during your work, leading to difficulty completing tasks and increased stress.

Solution: Discuss with your manager the possibility of setting designated quiet times or implementing a “do not disturb” policy during critical work periods.  Put this time in your diary.  Perhaps consider working in a quiet area in the office, if this is possib;e, or changing your online status to be unavailable and turning off your Slack notifications temporarily.  This can help you focus and manage your workload more effectively.

Problem 2: You are regularly assigned urgent tasks with unrealistic deadlines, causing constant stress and overtime.

Solution: Keep a detailed record of these urgent tasks and their deadlines. Present this information to your manager and discuss setting more realistic deadlines or delegating some tasks to other team members to balance the workload.

Problem 3: You are handling administrative tasks that take up a significant portion of your time, detracting from your primary responsibilities.

Solution: Request administrative support or suggest the implementation of more efficient processes or tools. This can help free up your time to focus on your core responsibilities and reduce stress.

How to raise workload problems in a way that brings about changes:

Whatever your workload problem is, it can be very difficult to raise this issue with your boss.  Here are some top tips for doing this well:

1. Prepare and document your case

  1. Keep a detailed record of your tasks, the time each takes, and any overtime or missed deadlines. This helps illustrate the extent of your workload.
  2. Clearly outline the main problems you’re facing, such as excessive hours, unrealistic deadlines, or tasks outside your job description.
  3. Think of potential solutions beforehand, such as redistributing tasks, extending deadlines, or hiring additional help. Presenting solutions shows that you’re proactive and committed to finding a resolution, and this is more likely to be received well than being presented with a list of problems alone. 
What do you do when you realise your work is too stressful? you start here.
What do you do when you realise your work is too stressful? you start here.

2. Schedule a dedicated meeting

  1. Ask for a dedicated time to discuss your workload, rather than bringing it up in passing. This ensures your boss is prepared to give you their full attention.
  2. Try to schedule the meeting during a calm period rather than a busy or stressful time for your boss. This increases the chances of a thoughtful and productive discussion.
  3. Let your boss know the purpose of the meeting in advance, so they understand the importance and can come prepared.  This also means that you will worry less about telling them the issue for the first time face to face.

3. Communicate effectively 

  1. Clearly explain how the workload is affecting your performance and well-being. Use specific examples from your documentation to illustrate your points.
  2. Approach the conversation calmly and professionally. Focus on finding constructive solutions rather than just expressing frustration.
  3. Express your commitment to your role and your desire to find a workable solution. Emphasise that you’re seeking a balanced workload to maintain high performance and job satisfaction.  

These steps can help ensure your concerns are taken seriously and lead to effective changes that will reduce any burnout you are experiencing. 

As always, if you have any questions feel free to ask in the comments. If you’re a working mom then you’ll love my email newsletter, the Phoenix. Sign up below.

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