Burned Out? It’s Time to Learn How to Slow Down and Rest

Feeling burned out? The reality is burning the candle from both ends won’t guarantee success, but it does guarantee profit—for someone else. Burnout is a business opportunity. You purchase the caffeine fix for the long work hours or the pricey skincare for stress-induced breakouts. It’s a vicious cycle—you run on the hamster wheel of achievement, you invest in the things to keep you going, and then you stay burned out.  

We live in a society that profits off burnout and keeps us dysregulated. “People are making money off you being busted and disgusted; they’re not making money off you being stable and balanced,” says Bria Jones, host of Because I Love You. “There are things put in place to keep you off track. It ain’t getting better, so we just have to get smarter.”

In a recent episode of the show, Jones exposes how our capitalistic society has manipulated and conflated our sense of worth with our ability to produce results. When your identity becomes dependent on what you do, you’re bound to burn out. It’s time to stop pouring from an empty cup and start questioning who benefits when you’re too tired to function. 

Create dopamine boundaries. 

When people hear the word “dopamine,” they think of the “happy hormone.” Research provides a more complete picture—dopamine is a hormone in the brain and body that creates a sense of reward and motivates you to repeat behaviors that lead to positive outcomes. 

Social media is designed to trigger dopamine, and the platforms know exactly what they’re doing. The anticipation of likes, comments, and shares isn’t accidental; it’s a direct play on your brain’s reward system. That’s why features like Meta’s Like button, Instagram’s heart button, and X’s repost function exist—they keep users engaged by activating dopamine responses linked to validation and anticipation. “When you are staying alert and anticipating something, you can’t relax,” Jones says.

To set dopamine boundaries, Jones refrains from checking her phone first thing in the morning. She prefers a slow morning watching the sunrise in her backyard. She also likes to take a break from her phone and leave the house without it. 

“Whether or not people are trying to get in touch with me, I feel less anxiety not needing to know if they are,” she explains. “I’ll just text anyone of importance and let them know I don’t have my phone and to contact my husband if it’s urgent, but it’s probably not that urgent.”

Trade time instead of money.

One powerful way to break out of hyper-independence and build genuine community? Exchanging time and resources. Jones is a big fan of the babysitting swap, especially with her married friends who have kids. On some weekends, she and her husband will watch their friends’ children, and on another night, those same friends return the favor. It’s a simple but impactful way to create mutual support and strengthen relationships.

“It’s about having more community in your life and building more of a village for your family and friends,” Jones explains. “Everyone is so ‘me’ centered these days, but humans thrive on community.” 

Potlucks are another way to exchange resources and build community. Having a shared meal with friends and family not only saves time, but it’s also more fun. Clothing swaps are another way to switch up your wardrobe without breaking the bank. “Instead of going to shop online, go through your friend’s closet and exchange outfits,” Jones recommends. 

Pay more attention to what you consume online. 

There’s a lot of biased news out there; Jones wants you to get information online without getting played. “A lot of people will play on your emotions, especially fear and anger,” she says. “Rage bait is built to make you mad and get certain content creators in your algorithm.”

If a content creator or media source is making you feel bad, learn to pause and think. Jones encourages you to consider what words they use, what images they show, and even what music or sound effects they include. “Open your third eye and use discernment when you scroll,” she adds. “These people are playing with your nervous system; you’re letting people have too much access to your emotions and feelings.”

For every monetary goal, establish a goal that is purely joy-centered.

As an entrepreneur, Jones sets quarterly goals for her business, but she has learned that money does not equal happiness. That’s where goal setting comes in. For example, one of her monetary goals was to own a home. Now that she does, one of her regular goals is to host dinners for family and friends at her home.

It’s okay to want more money, but Jones encourages you to ask why that is. Set goals around joy, peace, and happiness. “Think past those materialistic goals because you will hit them and feel so empty,” she explains. “You continue to move the goal post when you don’t have a deeper meaning for your goals or understand why you want things. Be more intentional.”

Stop glamorizing busyness. 

Remember the “boss babe” trend from the 2010s? Jones has a visceral reaction to the phrase. While being a boss babe isn’t necessarily bad, the movement behind it glamorizes hustle culture and burnout. “Anything that promotes hustle culture right now, just go ahead and unsubscribe from it,” Jones laughs. “Just say no.” 

If you have spare time, the power is that you get to dictate how you will spend it. “I get to spend my time in ways that fill my cup versus constantly pouring out and being validated by being busy,” Jones reveals, even as someone who used to pride herself on being busy. 

It’s important to find balance. That means making time for work, play, hustle, and rest. Find what fills your cup and spend your time doing more of that.

Read Next

• You Can Care For Your Elderly Parents Without Burning Out—Or Breaking Down
• 5 Tips For Reversing Your 2025 Burnout
• Dr. Tiffany Moon on When High Achievement Leads to Burnout