How Leaders Can Avoid Burnout

Expert Opinion By Amanda Ma, Founder & CEO of Innovate Marketing Group

Burnout isn't just a buzzword--it's a stark reality that many founders, including myself, face daily. As a three-time entrepreneur, I've experienced the crushing weight of long hours, unyielding pressure, and the ceaseless pursuit of perfection. The entrepreneurial grind is relentless, and amidst the chaos, it's alarmingly easy to neglect the most vital asset to your business: yourself. 

In the whirlwind of building and leading a company, we often prioritize everything and everyone else, sidelining our own well-being. But here's the truth: Effective leadership is impossible if you're running on empty. Your team looks to you for direction, motivation, and energy. When you're drained, it doesn't just impair your performance--it seeps into the entire organization, dampening morale and stifling productivity. 

I like the quote "Self-care is not selfish. You cannot serve from an empty vessel," from Eleanor Brown.  

To lead successfully and foster sustainable growth, self-care must be a priority. It's not a luxury; it's a necessity. Here are three ways to ensure you're functioning at your best: 

1. Commit to regular exercise: Physical activity isn't just about staying fit--it's essential for mental clarity and emotional resilience. Incorporating regular exercise into your schedule helps maintain both physical health and mental sharpness, enabling you to tackle challenges head-on.  

During the pandemic I started the habit of walking every morning. I loved it so much I still do it today. I made a commitment to myself because it's important to me. It's one of the rare times in a day that I belong solely to me. Not to my family, my team, my clients--just me. And it's an important one that allows me to be a better version of myself when I do it.  

2. Prioritize rest and recovery: High performance requires adequate rest. Without proper recovery, burnout becomes inevitable. Make sleep and downtime a non-negotiable part of your routine to keep your energy and focus sharp. I am also a big fan of taking time off and vacationing. My motto has always been "work hard, play hard."  

The time off allows me to be a more effective leader and human being in general, since I had time to recalibrate. It's also something I remind and encourage my team to do. Sometimes it can be a weekend, other times it can be longer. I was also recently introduced to a spiritual oasis in Los Angeles that I love, called Peace Labyrinth. Just being on the property relaxes me. My favorite thing to do there is the tea ceremony.  

3. Fuel your body with nutrition: Your diet is directly linked to your overall well-being. Consuming balanced, nutritious meals stabilizes energy levels, improves focus, and keeps you resilient under pressure. I have to be honest--I am not the best at this, but I have been putting more of an effort to do so. Just like I believe producing a great event needs to be intentional, so does this.  

I make an effort to have foods around me that are better for me. Especially as a business owner, there are days when I just grab a quick lunch of fast food because it's most convenient. I have to make a conscious effort to eat healthier and move my body more. I was very inspired by the Netflix show Live to 100: Secrets of the Blue Zones, which shows hot spots in the world where people eat healthier and live longer. It's a combination of community, food choices, and a healthy lifestyle--moving your body more in general. In the modern world, so much of what we do now is in front of a computer; finding ways to move your body has exponential benefits. I recently had a meeting where we walked and talked for two hours--discussing business and moving our body intentionally.  

Remember, a burned-out leader cannot drive growth or spark innovation. By prioritizing self-care, you're not only enhancing your own well-being, but also setting a powerful example for your team. Self-care isn't an indulgence; it's the foundation of successful leadership. 

Photo Credit: Getty Images.