7 Essential Tips to Prevent Burnout and Boost Your Energy Level

Burnout can sneak up on even the most dedicated leaders. I recently shared a video on YouTube titled Why your best organizers are one burnout away from quitting that dives into this issue. But I wanted to share a little more about my personal story here. I also wanted to share more about recognizing burnout signs and offer 7 practical tips to help you reduce burnout and boost your energy every day.

Recognizing the Signs of Burnout: A Personal Story

Burnout - or what I call Zombie Mode - doesn’t always announce itself loudly. For me, it started with small changes: feeling tired even after a full night’s sleep, losing interest in doing things I usually enjoy, headaches and migraines popping up, struggling to focus on positive and productive things throughout the day....

But one day back in 2016, after 8 years of being in an Executive Leadership role at a mission driven organization, I literally started throwing up towards the end of each work day. The first couple of times it happened, I brushed it off as nausea from riding on the Metrorail. But I was a daily Metro user who usually didn't get nausea from riding. So the next few times it happened - that was my wake-up call. It was my body's way of saying "B.I.T.C.H. you can't ignore my needs anymore!!!!!!"

If you notice any of these signs, you’re not alone:

• Constant fatigue that doesn’t improve with rest

• Difficulty concentrating or making decisions

• Feeling detached or cynical about your work

• Repeated negative thoughts about your friends and/or coworkers

• Physical symptoms like headaches, migraines, nausea, or cramped stomach issues

• Loss of motivation and joy in daily activities

  
  

Being self-aware to catch these early signs is crucial. Burnout can lead to quitting your real passion or job if left unchecked. My state of zombie mode burnout was so bad, that I had to give my board a 3-month timeline to figure out my replacement so I could get-the-f-out and figure out what I was gonna do next. I probably should have just taken a sabbatical and gotten an executive coach - but at the time no one made that suggestion or showed me how to get the easy funding to make something like that happen. I was younger then and just didn't know what kind of support I needed or what was even out there for me. Plus, you know, good old institutional racism and underinvestment in Black women's leadership is still a damn thing. But women like you and me never let that stop us. Hindsight is 20/20 though.

But that’s why it’s important to take steps EVERYDAY to protect your energy and well-being - ESPECIALLY FOR SOCIAL JUSTICE LEADERS. You can't be fighting Sith Empire shit out here on an empty tank. C'mon now! You know better than that!

Seven Tips to Reduce Burnout and Boost Your Energy

I developed a framework to help me and other busy women executives CUT THE EXCUSES from taking care of ourselves and RECLAIM OUR TIME like U.S. Representative Maxine Waters would want us all do.

It's called R.E.C.L.A.I.M. It stands for:

READ Daily

EAT healthy

CENTER Yourself

LOVE & Affirm Yourself

ABUNDANCE Action Unapologetically

INTENTIONAL Writing & Reflection

MOVE Your Body!

So let me break it down with crystal clarity for you.

Here are six practical behaviors you can adopt to keep zombie mode at bay and reclaim your God-given, Super Human Energy!

1. Read Daily to Stimulate Your Mind

Taking time to read every day, even for just 15 minutes, can help shift your focus away from stress and recharge your brain. Choose books that inspire, educate, or entertain you. Reading can provide a mental break and spark creativity, which is essential when you feel drained.

I personally have an Audible subscription and a Library Card. The last book I listened to on Audible was Cynthia Erivo's "Simply More" and the last book I got from the library was Tina Knowle's "Matriarch." I started reading Matriarch in physical form, but then got the Audible version because I wanted to hear Tina Knowle's voice as she told her beautiful tapestry of family history. Both of these women are so inspiring. So different. So delightful to listen to. And brimming with wisdom and key lessons on authenticity, resilience, self-love, and self-discovery. So find something to read that inspires you. That makes you laugh. Makes you think. Makes you feel all the feels. And then have a conversation with someone about it....

2. Eat Healthy Food

What you eat directly affects your energy. Focus on balanced meals, especially at breakfast and lunch, to fuel your body properly throughout the day. Don't skip meals or rely on sugary snacks that cause energy crashes .... which I what I used to notoriously do to my own body, causing myself so much stress and depletion. If this is you too, I can't and won't judge you. And I do encourage you to actually block time on your calendar and actually take the time to eat with all your senses. Try integrating at least one of the following into your daily eating routine:

• Whole grains for sustained energy (I have Cliff and Kind bars stored in my house, purse, and office for a quick, easy snack anytime I feel a headache starting to come on.)

• Protein to keep you full and focused (This can be challenging if you're vegan, but can be done with plenty of pre-planning, lentils, beans, and protein powder smoothies!)

• Fruits, berries, and vegetables for vitamins and antioxidants (Get your colors in!)

• Healthy fats like nuts, avocado, salmon which are great for your muscles, joints, and for your brain!! (Eating these feel like like getting a tune up job for my body!)

Taking time to eat mindfully also gives you a moment to pause and reset. I highly recommend reading How To Build A Healthy Brain: Reduce Stress, Anxiety and Depression and Future-Proof Your Brain, by Kimberley Wilson. She gives the scientific breakdown and a huge list of what foods we need to eat to maintain mental and physical health.

3. Center Yourself with Techniques Like Meditation and Breathwork

Daily meditation, breathwork, and a variety of centering exercises can calm your nervous system and reduce stress. Even five minutes of deep breathing can lower cortisol levels and improve your mood. These practices help you stay grounded and present, making it easier to handle challenges without feeling overwhelmed.

I have been practicing somatic awareness and centering for 12 years now. The easiest way for me to center is simply to pay attention to my breath. I like to stand, sit, or lay down for 5-10 minutes, and just listen and feel my breath. The rise and fall of my chest. The coolness of the air entering my nostrils and the warmth exhaling. I like to see how wide I can make myself upon inhale, and experiment with how slow or loud I can make my exhale. It always brings me more into myself.

My favorite way to go more into myself though is through sound bathing. I just got into

sound bathing about 2 years ago, when I attended a

free live sound bath session at the downtown Enoch Pratt Library in Baltimore - a gorgeous, accessible venue for all. After my first one, I was like - YES - MORE OF THIS PLEASE. Soon after that, one of my girlfriends shared a link with me for a Floating Sound bath, which was super intriguing. We went, and I had such a powerful and spiritual experience, that I made it my mission to befriend the magical woman leading the healing. Her name is Cinnamon Brown, and now we collaborate on bringing live, immersive sound bathing sessions to highly stressed executives in public facing leadership roles. Our last session together was in Miami this past summer working with People For The American Way. If you're interested to learn more about how we can bring a sound bath to your next retreat or event, holla at me at nikkimg@nikkimg.com.

4. Love and Affirm Yourself Every Morning

Embracing self-love and incorporating daily affirmations can be a game changer for your mental well-being. When you take even a few seconds to mentally or verbally affirm your love for yourself each day, you not only challenge the negative narratives about yourself that have rooted but also create a powerful buffer against descending into zombie mode.

If the thought of affirming yourself makes you cringe a little bit, I feel you. It used to make me cringe too, so I started off by creating a "Live In Your Light" music playlist of a bunch of songs that spoke to my spirit, and played that playlist every morning while getting ready and through out the work day. My first business mentor, Rebecca Thompson, who had been sustaining $300k in annual revenue as a small business owner, told me to make the playlist. And at the time, I had not figured out how to make that in my own business so I was willing to do whatever she recommended! I am SO glad I took her advice.

After a year of that, I started listening to very specific albums that incorporated affirmations and mantras that were easy for me to repeat out loud myself. Now it's easy for me to look myself in the mirror and sing to myself "I step into my power happily" and "You are a Bad B.I.T.C.H., Yes! You are!" I highly recommend listening to High Frequency Love Music by A Beautiful Chorus and Affirmations for the Grown Ass Woman by Toni Jones to help you get started on your journey.

But if music isn't your route, you can also write down your affirmations in a journal, or make some art out your statements. Some of my clients have created really beautiful and personal artwork while being coached by me. Place your affirmations journal or artwork in a place you see everyday - like your bedside table, bathroom mirror, work desk, etc. Integrating self-love and daily affirmations into your life is more than just a feel-good exercise; it’s a crucial step in reshaping your internal dialogue. By actively replacing negative narratives with positive affirmations, you empower yourself to recognize your true value and build a healthier, more resilient mindset that can withstand the ongoing f*cksh*t of life and prevent yourself from going into full out zombie mode.

5. Take Abundance Action Unapologetically

Shifting to an abundance mindset is crucial in preventing burnout, as it fosters a sense of possibility and growth rather than limitation. The scarcity mindset, a hallmark of operating in "zombie mode," traps individuals and organizations in cycles of fear, where resources seem limited and opportunities scarce. This oh-so-common false perspective can lead to chronic stress and exhaustion, as we feel compelled to constantly fight for survival in a dog-eat-dog capitalist world. But the universe is filled with possibilities and there is more than enough to go around for ALL OF US.

When you adopt an abundance mindset, you empower yourself to ask for what you truly want and need. This includes seeking the necessary resources for your organization, whether it be through added staff, asking for large donations, loans, grants, development and training, etc. By understanding that the universe operates without a budget, you can confidently start requesting what you actually need, including time for rest and rejuvenation, real vacations.... sabbaticals....adjusted working hours....flexible workspaces....higher pay....and more!

6. Intentionally Reflect and Write

   
   

Connecting hand, pen, and paper—or even typing and voice recordings—creates a powerful programming effect on your mind and on your work. Writing down your thoughts, feelings, goals and struggles serves as an emotional and intellectual release, helping you identify stressors, track patterns, and find solutions. This practice encourages self-reflection and prevents negative thoughts from literally getting stuck in your body, leading to physical pain and burnout when left unaddressed.

If journaling feels overwhelming, consider a simpler approach. I engage in a daily gratitude writing practice where I jot down five things I am thankful for. This small act shifts my mindset from stress and scarcity to appreciation and abundance. I also get extra cute with it and let my inner child come out by adding stickers and doodles throughout my journal. I've been growing this practice of mine literally since I was an adolescent. I now have a library of journals of my life to look back through and marvel at my growth. And you already know that material is going to be in my best-selling autobiography one day! But for real, at a minimum, aim to list three to five things you’re grateful for each morning or before bed and notice how this practice ALONE, will have you vibrating higher.

7. Move Your Body, Grrrrl!

In Kimberley Wilson's How To Build a Healthy Brain, she says "Engaging in regular physical activity not only enhances your mood but also plays a crucial role in brain health. Even simple movements like walking or stretching can significantly improve cognitive function and overall well-being."

I mean, I think we all know this via deep wisdom in our DNA, but in this modern capitalist world of overwork and hurry, getting motivated to exercise can be a challenge - at least for me and some of my coaching clients.

I actually hate exercising and it took me up until 2024 to come to peaceful terms with myself about this. Instead of continuing to force myself to suffer through yoga classes I disliked or beating myself up mentally for not maintaining a consistent jogging routine, I got in touch with my inner child. I took a journey back in time to remember what I loved doing as a kid and started incorporating those activities into my daily and weekly routines. I've been an avid city bicyclist now since 2005 and realized that that was enough in and of itself. But I also just started swimming at gyms with indoor pools in 2024. When I am on my bike, I don't feel like I'm working out. I feel like I'm one of the Goonies going on an adventure. When I am swimming, I feel like I'm a mermaid goddess or the fierce Ragga Ragnars who played Gunnhild in Vikings. The best! #IYKYK

But for real for real, any physical activity is a powerful way to boost your energy and steer clear of turning into a slow moving zombie. You really don’t need intense workouts - a daily walk (or roll, if you're on wheels) and a 20 minute full-body stretch can do the job of increasing your blood flow and releasing endorphins. Plus, moving your body helps clear your mind and improve your sleep quality, both essential for maintaining high-functioning energy. Bonus points if you knock out moving your body while meditating or affirming yourself at the same damn time!

Take the Next Step: Assess Your Energy Level

If you want to understand your current energy state better, I invite you to take my Zombie to Superhuman Quiz. This quick assessment helps you identify where you are on the leadership energy spectrum and if executive leadership coaching with me is the right fit for you now. Plus it's just fun to take and the artwork is really cool!

Onward! And thanks for reading again!

Love,

Nikki M.G. The Power Expert