There was a time, about 12 years ago, when I was completely burned out. I mean absolutely fried. I was working nonstop, trying to help everyone, push through the exhaustion and keep a smile on my face. I said no to no one. My job was closing deals, training with high energy, meetings nonstop. The hustle was real, but so was the exhaustion. I would wake up tired, wired at night, brain that wouldn't shut off, and chasing productivity without fueling the most important system in my life: me. I was still going to the gym, but there was a missing piece, and a huge one.
What I didn't realize then was that I had completely disconnected from myself. I knew how to perform. I didn't know how to recover. I kept telling myself I'd rest when things slowed down, but things never slowed down because I was the one setting the pace. And the pace was destroying me. I looked fine on the outside. Inside, I was running on empty and pretending it wasn't showing.
It wasn't sustainable. And it showed when Friday would come and by the end of the day, I was too tired to spend time with friends or family. It felt like I was sprinting in sand. I literally made no time for friends, for socializing, but all my time went to late nights at the office (yes as late as 10PM) teaching classes until 10PM, arriving home at 11:30 to midnight. Running on caffeine and fumes. That was the wake-up call. I needed to make a big shift. I needed to learn to say "no" and create stronger boundaries. My schedule reflected everyone else's priorities, except for mine.
The moment I got honest about that, everything started to shift. Not overnight. But slowly, deliberately, I began protecting myself the same way I had been protecting everyone else's time and energy. I started treating my health like the full-time job it actually is.
Today, my schedule reflects a totally different priority: sleep and health come first, before any meeting, deal, or deadline.
I schedule them like I schedule client calls, except with more intention. You will not find me on a Zoom past 8PM. You will not catch me skipping my recovery protocols. Why? Because I've learned that when I'm rested, I'm not just more clear and present, I'm unstoppable.
This isn't just for high performers, leaders, or people with major responsibilities. Whether you're navigating a busy corporate job, married and managing a household, or a parent juggling small children, your energy is your currency! It is EVERYTHING. And the good news? You don't have to fix everything overnight. You just have to start. I see people trying to do everything; just focus on one or two small things.
My Top 3 Tips to Prioritize Sleep and Prevent Burnout
1. Schedule It Like a Nonnegotiable
Every night, I have a hard stop. I treat my wind down like I treat my most important client. That means lights dim by 7 to 8PM, no phone in the bedroom, and a calming routine. Start a few minutes earlier than usual. Protect that time. Let people know, "This is my time." The world will adjust.
You need to teach those around you what your boundaries are. If you don't, no one will set them for you. You can let people know what time is best to reach you, but you must overcommunicate it so others understand. If you go back on your word and start falling into people pleasing and making adjustments, people will see that your boundaries are not that strong. If you are a leader, make sure you demonstrate that your people are important. That an email response at 11PM isn't as important as their well-being and that you appreciate them. I've watched and experienced leaders who tell their teams that they value their personal time, while they are emailing their team after 10PM and on weekends or while their team is on vacation. Use the "schedule send" function or reach out to their backups. Communication is key.
I did this for years, trust me. Then I'd find myself on a 9PM client or supervisor call and be so wound up by the time I wanted to sleep, it would take hours to fall asleep. If you find yourself answering and prioritizing everyone else's needs over your own, ask yourself why. Am I doing this because I truly need to, or am I doing this because I will disappoint someone else at my own expense?
Spoiler alert: most people are not going to be disappointed. We just assume a "no" means that they will be. No doesn't mean not ever, it just means not right now. You must prioritize what's important, and when I first start working with clients, most of them are putting every single person in front of their own work priorities and needs. At the end of the day, they feel they have accomplished nothing. Why? Because the unexpected email or "fire drill" became their priority by choice. My clients who prioritize their boundaries and health first show up in ways that others cannot. Their energy is higher, they are more productive, less tired, and they think more clearly.
The ones I see who struggle the most are the ones who think that health is on the backburner and something to be addressed at a later date, when there is "more time." And there never is.
2. Create a Routine
Don't substitute supplements for a good routine, but do add magnesium. It helps calm the nervous system, supports deeper sleep, and regulates stress. Creating a few small habits before bed will create a cue for your brain and body to relax. Reading a book, pouring a cup of hot tea, turning the lights down when the sun goes down... this helps regulate melatonin production naturally, which blue light impacts negatively. If you are working in bright lights after 7PM, consider a pair of blue blocking or red shade glasses. https://amzn.to/4qhmix6 Sleep is not optional and it's not a badge of honor to get less. Harvard Health had a study that those who slept less than 6 hours per night had a 30% increase in dementia risk.
Children thrive on routine, and for some reason as adults we think we can skip it. For parents or anyone feeling stretched thin, this is a small shift with a massive impact. Talk to your doctor (if you are on other medications) but consider it your new nighttime ritual.
Here's what I want you to understand: you don't need a perfect routine. You need a consistent one. Even three small anchors in your evening, lights down, phone away, something calming, tell your nervous system it is safe to slow down. That signal alone is more powerful than most people give it credit for. Feel free to DM me for my magnesium favorites.
3. Use Health as a Filter, Not a Bonus
If something interferes with your health or sleep, it's a hard "no" for me. I'll move meetings, change travel times (I will pay more for a reasonable flight and to avoid the severe energy impact of red-eye flights), or even decline opportunities if they disrupt my recovery. It's not selfish, it's selfless. People get the better version of me!
Of course I'll make exceptions, but not often. Only if it's an absolute emergency. If you work different or later hours, find the time that makes sense for you. Start by choosing one area: a regular sleep time, 7+ hours of sleep, no TV or laptop in the bedroom. Focus on consistency over intensity.
When I started honoring sleep and health, everything changed. My focus sharpened, my creativity exploded, and my consistent output was higher than I ever thought imaginable. I could show up fully for others without draining myself. I didn't harbor resentment because I was saying yes too much. I was showing up fully present and excited.
If you're in a season where sleep feels impossible... maybe your baby or toddler is waking up three times a night, you may have aging parents you are caring for or special needs children, demands coming from every area in your life, you could be a single parent, working two jobs, or drowning in back to back Zoom calls... just know this: you don't need perfect, you just need progress. If you genuinely think you might have a sleep issue, go see someone. This is more important than any meeting you'll ever have. Stop ignoring your needs and start putting the oxygen mask on yourself before you do for others.
Pick one habit to master. Then stack from there. You deserve vitality, not just survival. Survival is not sustainable.
What's one small shift you can make this week to protect your health like it's your most important meeting?
I'd truly love to know what boundary or new ritual you're creating. If you want to find out if you are in or approaching burnout, take the Burnout quiz (Link in comments)
You're worth it!!!
Radia
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