7 Avoidable Habits Burning Out High Performers

Read time: 5 minutes

Avoid burnout and reclaim your focus and energy by eliminating 7 toxic habits that sabotage your success and well-being—before they drain you completely.

The path to excellence is paved with good habits, not self-destruction.

Yet, many of us unknowingly sabotage our own success through harmful daily practices.

Do you really want to look back in 10 years and realise you spent your prime years stressed, exhausted, and missing out on life?

I've been there: juggling a PhD and running a videography business, saying yes to everything that came my way. On paper, I was crushing it. In reality? Everything felt like a chore. I was so busy I had no time for what truly mattered, leaving me feeling completely empty.

It was only when I recognised and eliminated these destructive habits that things began to change. By cutting out these harmful practices, you'll finally feel in control of your day, sleep better at night, and have the energy to tackle big projects without burning out.

How many of these 7 burnout-inducing habits are hiding in your daily routine?

1. Chasing shiny objects

Ever feel like you're always busy, but never getting anywhere? That's the shiny object syndrome. It's a common trap for high performers who jump at every new opportunity.

You might think being open to everything is smart. But here's the real problem: you haven't defined your destination. Without a clear goal, you can't tell if an opportunity moves you forward or backward. So, you keep jumping from one thing to the next—following trends, influencers, or advice from people who don’t know your priorities. You’re busy, no doubt. But are you making an impact? This aimless chase leads to wasted potential and a gnawing sense of regret.

The solution? Define your destination first. Then, evaluate each opportunity against that goal. This way, you'll avoid aimlessness and make progress that actually matters.

But even with a clear goal, you might still fall into another trap that leaves you feeling constantly rushed and unsatisfied.

2. Mistaking urgent for important tasks

The urgent vs. important trap is a common pitfall for high performers who think they need to do it all.

When everything's urgent, nothing's truly important. You end up spread too thin, always racing against the clock. This constant rush leads to stress, exhaustion, and a nagging feeling that you're missing out on what really matters.

The solution? Focus on prioritisation. Did you know 'priorities' didn't exist before 1940. The word priority stems from the Latin prioritas, meaning “first in rank or order”. There can only be one first thing—one priority. So, consider: What’s the ONE pivotal thing I can do today that will make everything easier? Write it down. That's your North Star for the next 24 hours. By focusing on what's most important, not just what's shouting the loudest, you'll make meaningful progress AND reduce stress.

But mastering priority is just the start. Another silent killer awaits in our daily routines.

3. Excessive daily screen time

Think your phone is just a harmless distraction? It's not. It's a silent thief, stealing more than 3 hours of your day, every day.

You might think you're just staying connected or taking a quick break. But let's be real: how often does a "quick check" turn into an hour-long scroll? It's not just time you're losing. It's opportunities to grow, learn new skills, or genuinely relax.

Behind every screen tap lies an opportunity cost. What are you trading for digital comfort? Your personal goals? Your peace of mind? Your real-life relationships?

Here's the fix: Do a full Digital Reset. Take a break from all non-essential technology. Use those freed-up hours for high-quality leisure. Learn that skill you've been putting off, read ancient philosophy, or try a new hobby. Spend real, undistracted time with your loved ones. Get out in nature. Make music. Remember all those things you used to enjoy before your phone became an extension of your hand? It's time to rediscover them.

As you reclaim your time, beware. Another enemy to your success is already at work.

4. Ignoring stress

Stress isn't just part of the job — it's a silent performance killer. Many high achievers wear their stress like a badge of honour, but it's actually a ticking time bomb.

You might think powering through stress shows dedication. But here's the reality: ignoring stress doesn't make you stronger — it makes you vulnerable. Your body and mind can only take so much. Persistent stress leads to burnout, emotional overwhelm, and a host of health problems.

So ask yourself: Is your "dedication" actually slow self-destruction? Is pushing through stress worth ruining your health and your marriage? How much of your life will you sacrifice before you realise the cost?

The key to mastering stress is finding your stress sweet spot. Start by tracking your stress levels and performance daily. Notice when you feel challenged but not overwhelmed — that's your target. Then, actively manage your stress. If you're under-stressed, take on a new challenge. If you're over-stressed, use techniques such as NSDR, mindfulness or breathwork to bring stress down. Adjust your workload and habits until you consistently hit that performance peak.

Now even if you start managing your stress, there’s another habit that may be pushing you towards burnout before you even realise it.

5. Chronic Multitasking

Multitasking isn't a superpower — it's a productivity myth. For high performers, it's a sneaky habit that's actually slowing you down and ramping up your stress.

You might think you're getting more done by juggling multiple tasks. But here's the kicker: every time you switch tasks, your brain pays a price. It's called the "switch cost effect," and it's killing your focus. Research shows the average person switches tasks every 3 minutes. After each switch, it takes over 23 minutes to fully refocus. Do the math — that's a lot of wasted time and mental energy. You're not working faster; you're just feeling more frazzled.

The fix? Embrace single-tasking. Block out focused work periods tailored to your rhythm—be it 25 or 55 minutes—followed by short, rejuvenating breaks. During these breaks, do something completely different: do push ups, practice meditations, or pluck some weeds in your garden. Find your ideal work-break balance. This personalised "Pomodoro" approach will boost your productivity and reduce stress, leaving you amazed at how much more you accomplish.

But even if you master single-tasking, there's another sneaky habit that might be sabotaging your productivity from the moment you wake up.

6. Always working

"Always working” isn't a badge of honour. It's a fast track to burnout. For high performers, the inability to disconnect is silently eroding your mental and physical health.

You might think being constantly available shows dedication. But here's the harsh truth: your mind needs downtime to perform at its peak. When you're always connected — checking emails at dinner, taking calls on weekends, working through vacations — you're not giving your brain a chance to rest and recover. It's like running a machine 24/7 without maintenance. Sure, you might feel productive in the short term, but you're heading for a major breakdown.

The solution? Treat yourself like a high-performance car. Even F1 racers need pit stops. Set clear boundaries between work and personal time. Implement a "work curfew": a set time each day when you stop all work-related activities and communications. Use vacation time to actually vacate. Remember, recovery isn't a luxury — it's essential for sustained high performance.

Think you've conquered all productivity killers? Brace yourself. The last habit might shock you—and it's lurking in your browser history.

7. Watching porn

I bet you didn’t see this coming. But for high performers, it's a hidden trap that can sabotage both personal and professional life. And it's more common than you might think: a recent study showed that nearly 6 out of every 10 men aged 30-49 watched pornographic content in the past month alone.

You might think it's a harmless way to unwind after a long day. But here's the problem: your brain doesn't know the difference between pixels and real life. Each viewing gives you a hit of dopamine, and over time, your brain starts craving more. Regular activities become less satisfying. Relationships suffer as real-life intimacy can't compete with the exaggerated scenarios you've been watching. It's not just about the time wasted — it's about the gradual erosion of your ability to connect with others and find joy in everyday life.

Here's how to break free:

1. Recognise the impact – understand how it affects your brain and relationships.
2. Find healthier stress-relief alternatives — exercise, meditation, journaling, the Physiological Sigh.
3. Seek support if needed — don't hesitate to talk to a professional or join a support group.

By addressing this habit, you'll not only improve your relationships but also rediscover the richness of real-life experiences.

Final thought

Imagine this: 10 years from now, you're looking back at your life. Are you proud of how you spent your time? Or are you left with the hollow feeling that you were constantly busy but never fulfilled?

You have a choice. Keep chasing distractions, indulging in short-term escapes that drain your focus and erode your relationships, mistaking urgency for importance. Or, start cutting out these toxic habits that slowly sabotage your performance, health, and happiness.

Success isn’t about doing more. It’s about doing less. Removing what’s trivial will automatically give you more time to spent on what really matters.

Redefine your priorities, protect your energy, and live intentionally. Your future self is watching—and they’re counting on you to make the right moves today.

To making a difference,

Dr Yannick