Burnout happens to everyone. It can discourage us or make us better. In 2024, hybrid athlete and mental health advocate Fergus Crawley was overwhelmed by injuries, travel, running a business, relocating, and personal struggles. Rather than throw in the towel against life’s challenges, he took action to right his course and improve his mindset.
In Jan. 2025, Crawley shared his four-step process he believes anyone can use to combat burnout:
Crawley’s 4 Tips to Fix Burnout
- Write down commitments and evaluate their necessity.
- Change is good.
- Be patient — progress takes time.
- Regularly reassess evolving needs and goals.
Below is Crawley’s four-step process to recover from burnout:
1. Awareness: Recognize and Prioritize
The first step is being aware of why you’re burnt out. Crawley suggests documenting your personal and professional commitments and assessing their importance. Journaling objectifies your stressors and helps determine necessities versus obligations.
A study published in the Journal of Occupational Health Psychology found that regularly assessing workload and stress levels helps to recognize early signs of mental exhaustion (1). Crawley recommends the book Buy Back Your Time by Dan Martell, which helped Crawley create a framework for objectifying commitments.
2. Action: Big and Small Changes
Changes, big and small, can contribute to progression and self-realization. For Crawley, that meant:
- Changing environment: Crawley moved from an isolated area to a place closer to friends and everyday conveniences for his mental well-being. Though it wasn’t a concern for Crawley, climate can also affect mental health. (2)
- Reducing commitments: Pausing his podcast, The Modern Mind, and reducing his weekly YouTube uploads allowed Crawley to plan and prepare better.
- Focusing on relationships: “I’ve become bad at being present and available for the important people,” Crawley admitted. He’s scheduling more device-free time with his wife and building stronger friendships.
- Reassessing social habits: Crawley abstains from alcohol for several months and plans more non-alcoholic activities with friends.
- Setting new training goals: Crawley previewed his intent to triathlon in 2025. Having goals can boost motivation, but managing expectations and adjusting if goals aren’t achieved is paramount to a healthy mindset.
3. Patience & Discipline: Stay the Course
“Change doesn’t happen overnight. The only way awareness can lead to action and outcome is patience,” Crawley proclaimed. “Discipline is the strongest form of self-love; [it] reveals your commitment to your dreams.” This may mean sacrificing immediate pleasure for better long-term outcomes. Crawley encourages leaning on others for accountability.
4. Reflection: Reevaluate and Evolve
Ongoing reflection is paramount to awareness of your needs. “We evolve, and what was once important to us may no longer be,” Crawley explained.
Emotional and objective awareness can help prevent pursuits that no longer serve you. Moreover, “Allow patience to unfold and build in time to reflect on the actions you’ve taken.” Crawley shared. “Success is being excited to go to work and excited to come home.”
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References
- Maslach C, Leiter MP. Understanding the burnout experience: recent research and its implications for psychiatry. World Psychiatry. 2016 Jun;15(2):103-11. doi: 10.1002/wps.20311. PMID: 27265691; PMCID: PMC4911781.
- Cianconi P, Betrò S, Janiri L. The Impact of Climate Change on Mental Health: A Systematic Descriptive Review. Front Psychiatry. 2020 Mar 6;11:74. doi: 10.3389/fpsyt.2020.00074. PMID: 32210846; PMCID: PMC7068211.
Featured image: @ferguscrawley on Instagram
