How to avoid end of year burnout

by Bronte Holding

The end of the year can feel like a sprint: deadlines, holiday plans, social events, work projects, and everything else in between. It’s easy to push yourself too hard, and before you know it… hello, burnout. 😅

The good news? A few simple strategies can help you finish the year strong without sacrificing your energy, motivation, or sanity.

1. Prioritise your energy, not your to do list 

Burnout often happens when we treat every task as equally urgent. Instead, focus on what truly matters:

  • Identify your non-negotiables for work, study, fitness, and personal life.

  • Let go of the low-impact tasks that drain energy without real payoff.

  • Remember: saying no is a form of self-care.

2. Schedule recovery time 

Rest isn’t a reward - it’s part of the plan. Without breaks, your productivity, fitness, and mood all suffer.

  • Block out downtime on your calendar, just like you would a meeting.

  • Include activities that recharge you: stretching, walking, journaling, or a proper night’s sleep.

  • Short, intentional breaks throughout the day can prevent exhaustion from building up.

3. Set realistic expectations 

The pressure to “finish the year perfectly” is a fast-track to burnout.

  • Instead of trying to do everything at once, break big goals into smaller, achievable steps.

  • Focus on progress, not perfection - even small wins count.

  • Celebrate what you have accomplished, rather than dwelling on what’s left.

4. Keep your fitness simple and sustainable 

Your workouts shouldn’t add stress - they should relieve it.

  • Swap overly long sessions for shorter, high-impact workouts.

  • Mix in movement that you actually enjoy, like dancing, hiking, or a fun class.

  • Consistency beats intensity: showing up regularly, even for less time, keeps your body and mind in check.

5. Mind your mindset

Stress and burnout often start in the brain. Be intentional about your mental energy:

  • Practice daily check-ins: “How am I feeling? What do I need?”

  • Reduce social media or comparison triggers if they add pressure.

  • Use journaling, meditation, or simple gratitude lists to reset your focus.

Final Thought

Burnout doesn’t just sneak up - it’s often the result of ignoring your body, mind, and priorities over an extended period of time. Ending the year strong isn’t about doing more, it’s about doing what matters better.

Take a deep breath, slow down when you need to, and remember: finishing well > finishing fast.

P.S. We are bringing back our I’m Busy Challenge from last year (a favourite among our members!) to help you survive the end of year chaos and stay on track with your fitness goals. Quick + effective workouts, weekly themes and tasks to keep you motivated, accountability from our community + coaches, and a $400 prize up for grabs! Head to our website to learn more + secure your spot today (it’s free for members!). 

Love TWS coach Bronte x 

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