Have you ever felt like you’re running on fumes, but there’s still more to do? You’re not alone.
A recent report found that 95% of nonprofit leaders worry about burnout—which means nearly ALL of us feel the weight of this work. (Email me if you DO NOT feel overwhelmed – I want to know your secret!)
Burnout isn’t just about feeling tired—it’s about being drained, uninspired and overwhelmed. But the good news? Making small adjustments – 10 minutes at at time – can help manage it.
Feeling drained can happen to anyone, but it doesn’t have to be the norm. A few small changes, done consistently, can help you reclaim your energy and stay inspired. Try one of these 3 simple strategies:
1. Try the 4-7-8 Breathing Technique
This is personally one of my go-to’s for sure.
Breathing exercises have been used for thousands of years to relieve stress, and for good reason — they are timeless!
One of the easiest and fastest methods is the 4-7-8 technique.
📝 Try this: Set a timer for 5-10 minutes, play calming music and focus only on your breathing.
- Inhale through your nose for 4 seconds
- Hold your breath for 7 seconds
- Slowly exhale through your mouth for 8 seconds
- Repeat 5 times
2. Take Micro-Breaks
Sitting for hours at a time drains your focus. Short, intentional breaks can actually make you more productive and help prevent day-to-day burnout.
📝 Try this: Set a timer to remind yourself to step away from your screen.
- Try a 10-minute break every hour or a 2-minute reset every 30 minutes—find what works for you!
- Use breaks to stretch, get fresh air, or do something you enjoy. Research shows that people who take breaks to do something they like report higher job satisfaction and lower burnout levels.
- If you MUST LOOK at your phones… don’t doomscroll. Get yourself over to some funny videos (It’s hilarious dog antics for me! 🤣). Your phone is access to stressful news but it’s also access to humor. Follow social accounts that make you smile instead of cringe.
3. Celebrate Your Social Impact Wins
A few years ago I was really feeling the stress. 😱 I decided to take out some sticky notes and spend a few minutes just writing down all of the little victories me and my team had over the past few weeks. I put them up on my wall and admired them.
I’ve gotta say, it really helped!
Nonprofit work is fast-paced, and there is always more to do. But taking a moment to acknowledge progress, big or small wins, can help reframe your mindset, boost morale, and reduce burnout.
📝 Try this: Track moments of impact throughout the year in a journal (or sticky notes!). On tough days, revisit it for motivation!
- Take 10 minutes to reflect on a recent success—big or small.
- Write down one impact story that reminds you why your work matters.
- Share a win with your team, board, or supporters to spread encouragement.
- Look back at the positive feedback from donors, volunteers, or the community.
How do YOU manage overwhelm in this work? Hit reply and let me know your technique for staying energized. I’d love to hear what works for you!
