1. Start With Self-Awareness

Burnout rarely shows up overnight. It’s a slow leak. The signals are subtle at first: a shorter fuse in meetings, trouble switching off at night, a creeping sense of exhaustion that rest doesn’t fix.

The tipping point is when stress moves from enhancing performance to eroding it. You’re not making clearer decisions under pressure - you’re making faster, more reactive ones. You’re not ‘pushing through’ - you’re fraying at the edges.

If you’re leading others, the stakes are even higher. Your nervous system sets the tone for the team. If you’re dysregulated, exhausted, or disengaged, others feel it - even if they don’t name it.

Start by noticing:

• Are you constantly wired or tired?
• Do you find yourself snapping or numbing out?
• Are the things that used to energise you now draining?

Self-care begins not with action, but awareness. Only by noticing can we respond with intention rather than default.

2. Build Your Regulation Toolbox

Once you’ve recognised you’re running on empty, the next step is to regulate - bring your nervous system back into a state where you can think clearly, connect with others, and make decisions with perspective.

Everyone needs a toolbox of regulation strategies that actually work for them. Not a list from a wellbeing blog, but real tools that bring you back to yourself.

Some that work well for many leaders:

• Breathing practices: Something as simple as a few long, slow exhales can signal safety to your body. Try box breathing or 4-7-8 breathing to calm your system.
  
• Movement: Stress needs somewhere to go. Walks, stretching, or a burst of intense exercise can help metabolise tension.
  
• Nature: Even a 10-minute walk under trees can shift your state - no performance needed.
  
• Reading or music: These can act as intentional transitions between work and rest.
  
• Connection: A five-minute chat with someone who gets you can re-regulate far more effectively than scrolling your phone.

The key here isn’t perfection - it’s knowing what helps you return to a more grounded, resourced version of yourself. You don’t have to feel 100% better to keep leading - you just need enough regulation to widen your window of presence and performance.

3. Move From Emergency Response to Preventative Practice

Too many leaders treat self-care like a fire extinguisher: something you only reach for when it’s all gone wrong. 
But the real power comes when you build it into your cadence before burnout strikes.
That means creating consistent, non-negotiable habits that top up your energy across the week - not just when you crash.

Try:

• Blocking time for reflection or white space between meetings
  
• Protecting part of your weekend for recovery activities (without guilt)
  
• Starting your day with a short practice: breathwork, journaling, a walk
  
• Scheduling movement, social connection, or rest as part of your calendar - not just leftovers

You don’t need a two-week retreat to recover. Often, the difference lies in regular micro-recoveries throughout the day and week. Leadership is a marathon, not a sprint - you can’t run on empty and expect to lead well.

4. Do More of What Tops You Up

There’s no one-size-fits-all for restoration. Some leaders find energy in solitude. Others are recharged by conversation, creativity, or physical activity. The point isn’t to adopt someone else’s self-care routine - it’s to get deeply honest about what actually nourishes you.

Ask yourself:

• What activities make you feel more alive?
  
• Where do you lose track of time in a good way?
  
• What did you love doing before your days were filled with meetings and responsibilities?

Do more of that. Often.

And when guilt shows up - as it often does - remember this: Your capacity to lead is directly linked to your capacity to recover. Taking time to restore yourself isn’t selfish. It’s how you stay sharp, human, and in service to the people you lead.

5. Reframe Rest as Responsibility

Let’s name a common trap: many leaders feel guilty for resting. There's a story - often unspoken - that says “if I’m not working, I’m not delivering.” But the truth is, depleted leaders make worse decisions, model unhealthy norms, and are more likely to burn out or burn bridges.

What if rest wasn’t a luxury, but part of your job description?

A well-regulated leader:

• Makes clearer, more ethical decisions
  
• Responds rather than reacts
  
• Models boundaries that enable team sustainability
  
• Creates cultures where recovery is respected

When you prioritise your own restoration, you don’t just serve yourself - you set a standard for others. You make it safer for your team to do the same.

Final Thought..

Leadership isn’t about always being “on.” It’s about knowing when to step back, reset, and come back with clarity. In a world that rewards hustle, choosing restoration is a quiet act of courage. But it’s also one of the most powerful leadership choices you can make.

So the next time you feel yourself fraying, remember: you don’t have to earn your right to rest.
You just have to start listening - and acting - before burnout speaks louder.