How to Overcome End-of-Year Burnout by Aligning with Your Values
I used to think end-of-year burnout was just part of the deal. There’s so much to do—how could I possibly find the time to do it all?
And, of course, my ego told me I had to do it all. Because if I didn’t, I would be a “failure,” or I would “let people down.”
Sound familiar?
Yeah, that little voice inside your head can get pretty annoying…
Here’s how it used to play out for me:
“You have to crush those year-end deadlines and hit all your goals—no excuses!”
“Next year won’t plan itself; get everything mapped out now!”
“You can’t miss any gatherings—you’ll disappoint everyone!”
“Go ahead, indulge—it’s the holidays, and you deserve it (even if you feel terrible later).”
I’d hit January feeling more drained than inspired. My battery was fried, and my only solution was to numb out for days.
Can you relate?
If you’re like most people, this isn’t just a holiday problem. Burnout can creep into your life year-round. Nearly 9 in 10 Americans have faced burnout this year, with seasonal stressors making it harder to recharge.
But here’s what I’ve learned: You’re not drained because you’re doing too much. You’re drained because you’re doing too little of what aligns with your values.
The things that light you up connect you to your purpose and make you feel alive—that’s where your energy comes from.
Reconnect with What Matters to Prevent End-of-Year Burnout
It’s easy to get swept up in the “shoulds.” You say yes to things that don’t align with your values—or worse, violate them—just to keep up appearances or meet others’ expectations.
Sometimes, you don’t even realize it’s happening because you’re so busy going, going, going.
This year, let’s do things differently.
? Create Your Drain/Fill List
Grab a piece of paper or download this fillable template. Divide it into two columns: one labeled “Drain” and the other “Fill.”
1️⃣ List What Drains You:
Write down everything that depletes your energy. Think tasks, people, environments, or habits. For example:
- Endless meetings at work
- Small talk at networking events
- Overcommitting to events
2️⃣ List What Fills You:
Write down everything that energizes you and makes you feel good. Again, think tasks, people, environments, or habits. For example:
- Quality time with loved ones
- Long walks in nature
- Creative hobbies or projects
*Note: You may have a 3rd list in the middle for things that are both draining and filling – only you know and can categorize accordingly!
? Connect Your Values
Now take it deeper. Go back through your list and connect each item to your values.
Fills reflect your values being activated.?Booya!
Drains reveal values being violated or ignored.?Wah wahh…
Example:
- ?Fill: Meaningful conversations with friends activate my value of Connection.
- ?Drain: Endless small talk violates my value of Connection.
Unsure about your values? Invest a moment to uncover yours with our free core values quiz.
? Make Your Game Plan
Now that you know what drains and fills you, reflect on how to increase your fills and decrease your drains.
Here’s how you can approach it:
1.?Increase Fills:
Ask yourself:
- Which fills might I lean into more often?
- How might I create space for them in my schedule?
Example: Block time for a favorite activity that recharges you. Maybe that’s weekly hikes, nightly quiet time to read or making a new recipe. Only YOU know what intrinsically fills you up.
2.?Decrease Drains:
Ask yourself:
- Which drains might I eliminate?
- Where might I set boundaries to protect my energy?
Example: Politely decline an invitation to a party if it feels more draining than joyful.
Pro Tip: Start with the low-hanging fruit. Pick a small win, like investing five dedicated minutes each morning doing something that fills you up, and build from there. A lot of change happens with a daily dose of 5 minutes of meditation, reading, or breathwork (to name a few).
Finish the Year with Intention
The end of the year is a perfect time to pause, reflect, and reconnect with what truly matters.
By aligning your energy with your values, you can shift from feeling drained and burned out to ending each day feeling filled and inspired.
So, here’s my invitation to you: Invest in what energizes you, protect yourself from what drains you, and honor your values in everything you do.
Join me on New Year’s Day for a complimentary guided practice to kick off 2025 in alignment. Check out the deets below. ⤵️
P.S.
? Don’t miss an opportunity to reflect and align as we enter a new year! Join my special event, Permission to Be Human in 2025, on Wednesday, January 1st, at 3:33 PM EST.
Together, you’ll reflect on your deeply human experiences from the past year, identify what you want to leave behind in 2024, and set intentions for what you want to carry into the new year.
✨ Give yourself the gift of clarity and self-compassion to start 2025 aligned and empowered.
