Running on Fumes: How to Recognize Burnout Before It Takes You Down
Have you ever felt like you’re showing up, but not really there? You stare at an email draft for five minutes, reread the same sentence three times, and somehow still manage to hit “send” on the wrong attachment. You’re pushing through, but the gears are grinding, and everything feels harder than it should be.
Congratulations—you’re running on fumes.
I know this feeling intimately. As a solopreneur, I’ve climbed the solo mountain, pivoting between CEO, CMO, CFO, CIO—all in the same day. One minute, I’m strategizing a major business decision; the next, I’m troubleshooting a tech issue, managing client expectations, handling finances, and somehow still finding time to check in with family and friends. The weight of wearing all the hats is exhilarating, but it’s also exhausting in ways I never imagined.
I’ve sent out proposals with typos. Missed meetings I meant to reschedule. Drafted responses in my head but never actually hit “send.” And the scariest part? I didn’t notice how deep I was in the fog until I saw it reflected back in my work.
We live in a world that rewards “grit” and “pushing through,” but let’s be real—exhaustion doesn’t equal excellence. When you’re running on empty, you’re not operating at your best. You’re making more mistakes, less impact, and burning yourself out in the process.
How to Know When You’re Running on Fumes
Burnout doesn’t arrive with a flashing neon sign—it sneaks in quietly. It starts with little things, like:
🔹 Your brain is buffering. You keep rereading the same email but can’t absorb it.
🔹 You snap at someone over something small. Everything feels irritating.
🔹 You start making careless mistakes. Wrong attachments, missed deadlines, forgotten details.
🔹 You avoid things you normally enjoy. Even your favorite hobbies feel like a chore.
🔹 You feel foggy, sluggish, and unmotivated. Your body is telling you it’s done.
And in winter? It’s worse. Less sunlight. Less vitamin D. Fewer outdoor workouts. More exhaustion creeping in. The grind gets heavier when everything else feels just a little more sluggish.
The HALT Principle: Your Early Warning System
There’s a simple way to check in with yourself before you crash—it’s called HALT:
🔹 Hungry: Low blood sugar = low patience. Eat something nutritious.
🔹 Angry: Are you upset about something unresolved? Address it.
🔹 Late (or lonely): Rushing everywhere? Feeling disconnected? Slow down and reach out.
🔹 Tired: Sleep-deprived? Overcommitted? It’s time to rest.
I wish I had learned to HALT before I found myself staring blankly at my laptop, struggling to remember what I was supposed to be doing. Before I spent an entire meeting nodding along while my mind was elsewhere. Before I realized that just because I could keep pushing, didn’t mean I should.
When any of these are out of balance, your decision-making suffers. Your patience runs thin. Your work quality dips. And suddenly, you’re sending emails to the wrong people and feeling like a zombie in meetings. That’s when you go from hero to zero.
The Fix? Stop Before You Crash
Recognizing burnout isn’t weakness—it’s self-awareness. I used to think taking a break meant falling behind. Now I know that not taking a break is what actually sets you back.
If you’re feeling drained, check in with yourself. Where are you on the HALT scale? Have you eaten? Are you carrying frustration? Have you been racing through the day, feeling disconnected? Have you been ignoring the exhaustion in your body? Your work, your decisions, and your relationships reflect your energy.
The world doesn’t need a burnt-out version of you. It needs the sharp, energized, fully present you.
So next time you feel yourself running on fumes, don’t push harder. Pause. Reset. Recharge. Then get back to being the hero.
Because the line between hero and zero isn’t talent—it’s energy. Know when to refuel.
