Tackling Burnout: Keeping the Spark Alive for Athletes in the Workforce

If there’s one thing athletes know how to do, it’s push through exhaustion. You’ve trained in rainstorms, played through sprained ankles, and finished drills long after the stadium lights went out. But let’s talk about a different kind of exhaustion—the sneaky kind that shows up at your desk job when your morning coffee loses its superpowers and every Zoom call feels like a time loop. Yes, we’re talking about burnout.

Transitioning from the adrenaline rush of sports to the rhythms of a 9-to-5 can feel like a mental tug-of-war. Suddenly, your “team” is more about quarterly goals than championships, and the “off-season” is just two weeks of PTO in December. But here’s the good news: as an athlete, you’ve already mastered many of the tools you need to dodge burnout and stay energized at work. The secret? Channeling that same grit and mindset you brought to the game.

Recognizing When the Tank is Low

Burnout isn’t just being tired; it’s the emotional equivalent of a flat tire. You might feel drained, cynical, or even like you’re running on autopilot. And let’s be real—there’s no way you’re winning the career championship on empty.

The key is spotting the warning signs before they sideline you. Remember those moments in practice when your coach would yell, “You’re not giving 100%!”? (Even though you were very clearly giving 97.5%.) At work, that “97.5%” can look like avoiding tasks, procrastinating, or zoning out in meetings. That’s your mental and physical energy asking for a time-out.

Fueling Up (The Right Way)

Back in your playing days, you had a game-day routine: stretching, carb-loading, maybe blasting an inspiring playlist. Work is no different. It’s all about preparation and recovery.

First, think of your workday like a game. Athletes don’t play 12-hour marathons without breaks, and neither should you. Schedule moments to step away from your computer, stretch, or even take a lap around the office (bonus points if you do it dramatically, clipboard in hand). It’s like a halftime huddle for your brain.

Hydration? Non-negotiable. (Yes, coffee counts, but maybe alternate with actual water.) And don’t forget to refuel—those “working lunches” are a lot more productive when you’re not hangry.

Finding Your Work “Team”

One of the best parts of sports is the camaraderie. You had teammates who cheered for you, challenged you, and maybe pelted you with dodgeballs (affectionately). The workplace can offer that same sense of connection—but only if you invest in building relationships.

Find your work squad. It might be a co-worker who shares your love of spreadsheets (yes, they exist) or someone who’s equally baffled by the break room microwave settings. These connections aren’t just good for morale; they’re your support system when things get stressful.

And hey, don’t be afraid to bring a little of that locker-room spirit to the office. Celebrate wins—big or small—with high-fives, shoutouts, or even a spontaneous desk-side wave. It’s amazing how a little team spirit can reignite your energy.

Keeping the Competitive Edge

As an athlete, you’re wired for goals. Whether it was shaving seconds off your 100-meter dash or perfecting your jump shot, you thrive on progress. The workplace might not have a scoreboard, but it’s up to you to create one.

Set mini-goals for yourself. Maybe it’s learning a new skill, hitting a project deadline early, or finally figuring out how to attach a PDF to an email without panicking. These wins keep you motivated and remind you why you’re in the game.

And let’s not forget about competition—friendly, of course. Channel that fire into being the best version of yourself at work. But remember, you’re not here to compete against your co-workers. You’re playing to level up together.

Knowing When to Sub Out

Every athlete knows that pushing through pain can lead to injury. The same goes for burnout. Sometimes, the best way to stay in the game is to step back and recover.

Don’t underestimate the power of rest days—and we’re not just talking about Saturday mornings on the couch. Use your vacation time. Unplug on weekends. And if you’re really feeling stuck, talk to someone. Whether it’s a mentor, manager, or trusted friend, sharing your struggles can make all the difference.

Remember: even the greatest athletes don’t do it alone.

Staying Energized, Staying Engaged

Burnout doesn’t mean you’re not cut out for the job. It just means you’re human. By treating your career like the sport it is—with training, strategy, and a solid team—you can stay energized and engaged, no matter what challenges come your way.

So, lace up those metaphorical sneakers, hydrate like your life depends on it, and tackle work with the same passion you brought to the field. You’ve got this.