Overcoming Burnout: Simple Health Strategies for Former Athletes in Business

Because Running a Business Shouldn’t Feel Like Running Suicides

Being a former athlete turned entrepreneur feels like swapping your cleats for dress shoes and realizing they pinch your soul. Instead of training for championships, you’re chasing deadlines, emails, and endless meetings. You went from dunking basketballs to dunking cookies into coffee at midnight, wondering why your body feels like it’s losing the playoffs. Newsflash: burnout is real.

Let’s break it down and tackle burnout like the opponent it is—with health strategies so simple, even your old coach would approve.

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Remember that time in practice when the coach made you run suicides until you saw your lunch again? Burnout is like that, except instead of physical pain, it’s a mental fog so thick you can’t find your car keys—or your motivation.

Here’s the deal: running a business is harder than training for a championship. It’s all-nighters, caffeine overloads, and endless pressure to “crush it.” Your body’s yelling, “Time out!” but your brain’s like, “One more email, then bed!” Spoiler: you never make it to bed before 2 a.m.

Burnout sneaks up on you like an opponent faking left and driving right. Here’s how you know you’re in the danger zone:

You’re Always Tired: No amount of sleep, coffee, or protein shakes seems to help. You’re running on fumes, and it shows.
You’re Forgetful: Forgot your passwords, your to-do list, or why you walked into the kitchen? Yep, burnout.
You’re Grumpy: Snapping at your dog because they barked? Same.
You Dread Work: Remember when business was fun? Burnout steals that joy faster than a sprinter at the starting line.

The good news? You can tackle burnout without doing anything extreme, like a juice cleanse or meditating for hours. These strategies are so easy, you could do them half-asleep (and you probably will).

A. Take the Guilt-Free Timeout 

Athletes rest between games, so why are you grinding 24/7? Block off time to not work. Watch a dumb movie, nap like you’re in recovery mode, or take a walk without your phone. Trust me—your inbox can wait.

B. Refuel Like an Athlete (Minus the Pizza Buffet)

Remember those post-game meals? Replace your caffeine-and-donuts diet with actual fuel. Think:

Protein-packed snacks: Greek yogurt, nuts, protein bars or, even a peanut butter sandwich.
Hydration: Your water intake should be more consistent than your excuses.

C. Move, Even If It’s Just Around Your Desk

Look, no one’s saying you have to hit the gym for two hours. But if your body’s stiffer than your accountant’s jokes, it’s time to move:

Desk stretches: Reach for the sky like you’re about to dunk, then touch your toes like you just missed.
10-minute walks: Pace your office like you’re on a timeout.

D. Laugh It Off

You used to laugh at bad calls during games—now, laugh at the absurdity of your stress. Watch a comedy show or hang out with that one friend who makes everything funny.

E. Create a Power-Up Routine

Athletes warm up before games. Entrepreneurs should too. Try this 5-minute routine every morning:

1. Stretch like you mean it.
2. Write down your game plan (ahem, to-do list).
3. Chug water like it’s halftime.
4. Channel your inner hype man and say, “I got this!”

Q: Can I just power through burnout?

A: Sure, if you want to crash harder than your rookie year when you “tried” snowboarding. Take a break, champ.

Q: Is burnout a sign I’m weak?

A: Absolutely not. Even the greats need rest. You’re human, not a robot.

Q: How do I prevent burnout forever?

A: Balance, my friend. Work hard, rest harder, and hydrate like a pro.