5 Signs You’re More Burnt Out Than You Realize and What To Do About It

I know what it feels like to push through the day even when I am running on fumes. In schools, there is always one more meeting, one more parent call, or one more student who needs support. I have caught myself saying “I’ll rest later” or “I’ll get through this week first,” only to find that later never comes. Burnout does not arrive in one dramatic moment. It builds little by little until the exhaustion feels normal.

Here are five signals that you may be more burnt out than you think, with ways to begin shifting out of it.

1. You wake up tired even after a full night of sleep

When you are giving your all to students and staff each day, sleep should feel restorative. If you still wake up drained, your body is telling you it has not truly recovered. Protecting rest is essential. Short breaks during the day, even a quiet moment between classes or before the next meeting, can begin to help your system reset.

2. Simple tasks feel heavier than they should

A quick email to a parent or finishing a progress note feels overwhelming. You put it off because your mind cannot find the space to begin. Start with the smallest action, like opening the gradebook or drafting a greeting. In a school environment full of constant demands, small steps forward make the workload more manageable.

3. You feel distant from the parts of your work you used to love

The joy of teaching, leading a team meeting, or watching a student succeed feels less powerful than it used to. That loss of connection is a major sign of burnout. Reclaiming even five minutes for something that reminds you why you chose education, such as mentoring a student or stepping into a classroom, can help bring back a sense of purpose. Be sure to find joy each day. One of my favorite resources is The Book of Joy: Lasting Happiness in a Changing World by the Dalai Lama and Archbishop Desmond Tutu. Their reflections remind us that joy is not about perfect circumstances, but about perspective and presence, a lesson that resonates deeply in the work we do in schools.

4. Your patience feels shorter than it used to

The energy it takes to redirect a student, answer a colleague’s question, or sit through another meeting feels harder to summon. You notice yourself becoming more easily frustrated in situations where you once had more calm. This does not mean you care any less. It means your system is running low. Giving yourself space to pause and center before responding can change the tone of an interaction and ease the weight you are carrying.

5. You are living in survival mode

Each day feels like a blur of bells, responsibilities, and deadlines. You keep moving but not forward. Creativity, problem-solving, and joy are replaced by simply getting through. Asking yourself what thriving would look like in your role, even in a small way, can create a new direction. It might be leaving on time once a week, carving out a visit to a classroom that inspires you, or protecting time for a meaningful project.

Why this matters for women leaders in education

On Shattering the Glass Ceiling I write often about how the well-being of leaders ripples outward. When principals, teachers, and school leaders are cared for and supported, entire school communities thrive. Burnout is not a weakness. It is a signal that the pace and structure around you are unsustainable. Recognizing the signs is the first step toward creating change that allows both leaders and students to flourish.

I also believe that practices like mindfulness help us find space to breathe when the day feels overwhelming. One of my favorites is a body scan meditation. It reminds me to pay attention to my body in a way I normally only do when something is wrong. The grounding that comes from noticing my breath and the simple sensations of stillness is powerful. This body scan meditation has been especially meaningful to me, and I have even started using similar two or three-minute techniques with my administrative team at the beginning of our weekly meetings. These small shifts matter. They are not just about individual well-being, but about shaping a healthier, more sustainable culture for everyone in education.