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THE QUESTION
I’ve developed an unfortunate habit in my last two jobs. I start off enthusiastically, getting lots of good feedback and generally feeling positive about my efforts. Then, I start overdoing it, taking on more projects than I can handle, working more hours and ignoring other parts of my life. Then, I get burnt out and make careless mistakes that result in me getting put on a performance improvement plan before getting let go. Is this a common cycle? How can I overcome it?
THE FIRST ANSWER
Jivi Saran, chief executive officer and founder, Quantum Business Growth, Vancouver
What you’re describing is actually a fairly common cycle among high-achieving, purpose-driven professionals. People often begin a new role with genuine enthusiasm, clear focus and a commitment to excellence. Because they care deeply about impact and outcomes, they may say yes to every new project and opportunity.
Initially, that feels energizing, but over time, workloads can grow beyond what is sustainable. Boundaries erode, life outside work contracts and eventually exhaustion sets in. As energy and focus decline, mistakes creep in and performance suffers – undermining the very excellence that was originally demonstrated.
This pattern is not usually a sign of weak capability but of unbalanced capacity. Breaking the cycle requires a more strategic approach: setting realistic priorities, establishing non-negotiable recovery time and monitoring energy as closely as deliverables.
For example, you could block a non-negotiable lunch walk to recalibrate mid-day. One client created a “reverse commute” ritual at home, changing shoes and walking three blocks after logging off, as if physically leaving an office, to signal to the nervous system it’s time to recover. Some clients also use a simple “energy journal” at the end of the day – rating their mental, emotional and physical energy on a one-to-10 scale to identify patterns and triggers.
Reframe “over-delivering” and focus on building systems and relationships that multiply results without multiplying hours. Communicating early when capacity is maxed out, negotiating timelines and resisting the impulse to prove oneself through sheer volume of work can also help.
Finally, cultivating mindfulness practices and support networks outside work keeps perspective and renewal at the centre. For instance, a short daily morning meditation, five minutes of box breathing between meetings or a weekly hike with a trusted peer group can provide powerful resets. This shift is not about doing less meaningful work; it is about sustaining the ability to contribute at a high level over the long term. By treating energy as a strategic asset and creating space for recovery, professionals can maintain excellence without burning out or jeopardizing their role.
THE SECOND ANSWER
Laura Hammond, founder and principal consultant, The People People, Ottawa and New York
First, let me just say: you are not alone in this. What you’re describing is a cycle I’ve seen play out for many high performers (myself included). You start strong, get great feedback, then double down by taking on more – until suddenly you’re stretched too thin, burnt out and making mistakes that don’t reflect your true ability. The good news is you’ve already done the hardest part by noticing the pattern. Now it’s about making small shifts that set you up for sustained success.
Set clear boundaries early: Decide what a “normal week” looks like – hours, workload and non-negotiable personal time. Prioritizing fitness, friends, family or passion projects isn’t indulgent; it’s your antidote to burnout.
Get clear on what matters most: Every company has a handful of key priorities. Learn them, then measure your own work against them. When something new comes your way, talk with your manager: “Here’s how this fits with what I’m already doing. If this is the priority, here’s what we can drop or reprioritize.” You’ll align your efforts with business goals without quietly drowning.
Track your time: Simple but powerful. By logging how long recurring tasks and big projects actually take, you’ll build a realistic sense of your capacity – and feel more confident saying “yes” or “not without adjusting something else.”
Do a weekly self-check: Don’t just ask if you feel tired or energized. Ask: Did I move forward on the most important priorities? What took up most of my time? This helps you course-correct early and communicate timeline shifts with clarity.
Redefine feedback: Positive feedback doesn’t mean “do more.” It usually means “keep going.” Go further by asking for postmortem feedback: “Here’s what I think I did well, here’s what I’d do differently. Do you agree?”
The bottom line: Think about the quality of your contributions versus quantity and learn how to make an impact with a reasonable and sustainable level of effort. Our working lives are a marathon, not a sprint and it requires intentional tradeoffs and energy management to achieve long-term success. Good luck.
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