3 Daily Habits to Prevent Burnout, According to a Psychologist

A clinical psychologist shares the everyday practices that help you stay resilient.

Mar. 21, 2026 at 5:02pm

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Burnout isn't just about feeling tired - it's the result of chronic, unmanaged stress that builds over time. According to Dr. Rachel Goldman, a clinical psychologist, preventing burnout doesn't require a major life overhaul, but rather small, sustainable daily habits like pausing throughout the day, creating a 'Not Today' list to set boundaries, and scheduling daily joy and recovery.

Why it matters

Burnout can gradually build over time into a serious health risk, increasing the risk of cardiovascular problems, sleep disruption, and weakened immunity. However, early intervention through proactive habits can help prevent burnout before it becomes overwhelming.

The details

Dr. Goldman emphasizes the importance of 'micro-practices' that protect your energy and promote resilience. These include taking short breaks to pause and reset your nervous system, creating a 'Not Today' list to prioritize tasks and set boundaries, and scheduling daily activities that bring joy and aid in recovery, like listening to music, reading, or taking a walk. She notes that recovery is just as important as productivity, as without it, mental fatigue, irritability, and emotional detachment can continue to build.

  • Dr. Goldman's book 'When Life Happens' was published in 2026.

The players

Dr. Rachel Goldman

A clinical psychologist, author, and speaker who specializes in cognitive behavioral therapy and a holistic approach to health. She is a Clinical Assistant Professor at NYU Grossman School of Medicine and has been featured in publications like TIME, The New York Times, and CNN.

Stefani Sassos

The director of the Good Housekeeping Institute Nutrition & Fitness Lab, a registered dietitian, and certified personal trainer who covers nutrition, fitness, and overall well-being.

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What they’re saying

“If someone could do just one thing tomorrow morning to protect themselves from burnout, it would be to pause.”

— Dr. Rachel Goldman, Clinical Psychologist

“Saying no can mean saying yes to you. We need to be intentional with what we're saying yes to. Protecting your energy through small boundaries prevents chronic stress from building into burnout.”

— Dr. Rachel Goldman, Clinical Psychologist

“Recovery gives our nervous system a chance to reset, refuel, and replenish our energy. Without recovery, mental fatigue, irritability, and emotional detachment continue to build, which are key early signs of burnout.”

— Dr. Rachel Goldman, Clinical Psychologist

What’s next

Dr. Goldman's book 'When Life Happens' is available for purchase, providing more in-depth guidance on managing stress and preventing burnout.

The takeaway

Burnout is a serious health risk, but it can be prevented through proactive daily habits like pausing for mental breaks, setting boundaries, and intentionally scheduling time for joy and recovery. These small, sustainable practices can help protect your energy and build resilience before stress escalates into burnout.