Every tech professional knows that burnout is a real risk, even if your current role isn’t fast-paced: increasing responsibility, constant connectivity, and pressures to deliver innovations and revenue can all slowly (or quickly) result in the symptoms of burnout, which include low energy, irritability, frequent illness, and more. Whether you’re new to the tech industry or have decades of experience, you’re equally vulnerable to burnout’s insidious effects.

If you’ve done a little bit of research, you know there are some key ways to avoid burnout, including:

• Getting more sleep.
• Getting more exercise.
• Negotiating for a more balanced schedule.
• Reducing your workload.
• Practicing mindfulness.

That’s all well and good, but how do you actually broach a conversation about burnout with your manager and team members? What are the best ways to discuss adjusting schedules and taking some responsibilities off your proverbial plate? Let’s jump in!

Design a Strategy

Like anything else in life, it helps to head into a discussion with a solid plan. Here are some things to consider if you’re seeking better work-life balance and a change in responsibilities:

• Know Your Worth: Be confident in your value to the company. Document your achievements, positive feedback, and contributions to key projects. By refamiliarizing your manager with your achievements, you’ll build up the capital necessary to push for change.
• Identify Your Needs: Define what "work-life balance" means to you. Do you crave flexible hours? Remote work options? Clearer boundaries between work and personal life? In short, what will make you feel more “whole”?
• Research Company Policies: Familiarize yourself with existing flexible work arrangements, leave policies, and employee support resources.
• Adjust Your Focus: Frame your concerns constructively. Emphasize the benefits of improved work-life balance for both you and the company; a well-rested and mentally comfortable employee is more likely to deliver results.

Launch a Conversation

It’s best to have a conversation like this in person, as opposed to over email or text. Here are some tips that could help yield a positive outcome:

• Schedule a dedicated meeting: Give your manager time to prepare and show you value their input. When you schedule, be very clear that you want to discuss scheduling and work-life balance.
• Start with Appreciation: Acknowledge their support and express your commitment to your work.
• Be Specific: Share concrete examples of how your workload or schedule are impacting your well-being and productivity.
• Propose Solutions:  Come prepared with specific ideas, like flexible hours, remote workdays, or project delegation options.
• Focus on Collaboration: Frame the discussion as a collaborative effort to find solutions that benefit both you and the team.
• Set Clear Expectations: Once an agreement is reached, document it clearly to avoid misunderstandings.

Keep Things Positive

If you can approach this conversation with the right mindset, you’ll win the day:

• Be Honest and Transparent: Express your needs authentically. Avoid negativity or blame, even if your manager is the one responsible for dumping too much work on you.
• Focus on the Impact: Highlight how your challenges affect your work performance and overall well-being.
• Be Assertive, But Avoid Aggression: Clearly state your desires, but be respectful and open to compromise.
• Active Listening is Key: Pay attention to your manager's perspective and concerns.
• So is Flexibility: Solutions may not be immediate. Express your willingness to work together on a gradual plan.

Remember: when it comes to burnout, it’s always best to be proactive. Managers know that a healthy, engaged employee is a valuable asset to any tech company, so don’t be afraid to communicate what you need. And if you're struggling, don't hesitate to seek professional help: a therapist can provide invaluable tools and support for managing stress and achieving a sustainable work-life balance.