Preventing Burnout
Burnout doesn’t happen overnight—it builds gradually through the school year and can accumulate over multiple years. Understanding the warning signs and implementing prevention strategies early is much more effective than trying to recover from full burnout. Here are some checklists to help you recognize patterns, check in with yourself regularly, and build sustainable practices that prevent burnout before it takes hold.
Early Warning Signs
Academic Year Burnout Pattern
- September: Excitement and high energy
- October-November: Reality sets in, stress increases
- December: Exhaustion before winter break
- January: Post-holiday blues and overwhelm
- February-March: The “long slog” – lowest motivation
- April-May: Final push exhaustion
Monthly Burnout Check-In Rate each area from 1-5 (1 = struggling, 5 = thriving):
- Energy levels: ___
- Job satisfaction: ___
- Relationship with students: ___
- Work-life balance: ___
- Physical health: ___
- Emotional wellbeing: ___
If your total is under 20, implement immediate self-care interventions
Burnout Prevention Strategies
Build Micro-Recoveries Into Each Day
- 2-minute breathing exercises between classes
- Listen to one favorite song during prep period
- Eat lunch away from your classroom twice per week
- Take a brief walk around the building
- Connect with one colleague who makes you laugh
Weekly Restoration Activities
- One evening completely school-free
- Physical activity you enjoy (not just exercise for fitness)
- Time in nature, even if brief
- Creative activity unrelated to work
- Social connection with non-teacher friends
Monthly Perspective Practices
- Review student growth and positive moments
- Reflect on why you chose teaching
- Celebrate small victories
- Connect with mentor or trusted colleague
- Engage in professional development that inspires you
Energy Management Over Time Management
High Energy Tasks (Do when you feel best)
- Creative lesson planning
- Difficult conversations
- Learning new skills
- Grading complex assignments
Medium Energy Tasks
- Routine grading
- Classroom organization
- Email responses
- Making copies
Low Energy Tasks (Save for tired times)
- Filing paperwork
- Cleaning classroom
- Simple data entry
- Reviewing familiar materials
