What does burnout feel like? Riding a motorbike that's on fire while you're on fire, and everything around you is burning—yet you keep telling yourself, "It's fine; I just have to keep riding."

Burnout often causes a lack of motivation and an inability to focus, all while feeling constant pressure to push forward. You may notice changes in your hair, skin state, posture, or sleep patterns.

But cheer up—there's light at the end of the tunnel. Here are eight strategies to help reduce your burnout in 2025.

How To Enter New Year Less Stressed: 8 Tips

You can't quickly overcome burnout because it's the result of long-term mental suppression. But the good news is you have a whole year ahead of you, and that's more than enough time to change your behavior and gradually reignite joy.

You're not on trial, so don't judge yourself. Focus on the facts. If you mention negative experiences, balance them with something positive in another column. Perhaps you've landed a job after a long search or visited new places—great! Take a moment to appreciate all the hard work you did to get through the last year.

Audit Your Energy Budget

Reevaluate your commitments to yourself and others, taking note of what energizes you and what drains you. Then, decide what you're ready to release in the new year, and create a step-by-step plan to let go of those things gradually.

Track Your Emotions And Actions

Meta-awareness is yet another hobby to take with you into 2025. Notice your thoughts, feelings, emotions, and reactions. During the day, pause to ask yourself: What happened? How did I feel? What did I think? What did I do?

This self-discovery process can be easier with a companion like Liven. The Liven app offers tools to build self-awareness, track your emotional states, and understand how your mind works. Liven also features Livie, an AI assistant who helps you break down situations, uncover mixed emotions, and brainstorm the next steps.

Declutter and Simplify

Let go of anything that no longer serves you so you have less to carry. Here's how to simplify your life:

Of course, there will be emptiness, and you won't know how to fill it. But you've just earned some free time. Use it to build a new version of yourself—what will you read? What sport will you try? What hobby will interest you?

Indulge in Self-Care

You don't have to go to great lengths. It's best to start small:

Even if the day gets busy, you can still meditate for 5-10 minutes to relax your mind. 

Talk To Your Support Circle 

It's awesome if you have your pack to stay close with—especially if you're going through a burnout. Can you ask them for support? Share about your burnout and ask them to come up with something to boost your energy. Maybe gather to do something new together?

Take your family out for sightseeing, go to a party with your friends, or connect with new people on meetups, at work, or during group hobby classes. 

Start Saying "No"

How do you say "No" in a way that doesn't hurt other people? Try the following phrases:

If needed, talk to your boss and explain why you won't respond to work messages on weekends. 

Find Time For Hobbies 

Engage in activities you love, whether a creative hobby, reading, or spending time outback. Here are some ideas to explore:

A new hobby shifts your attention away from the daily grind and helps you avoid burnout.