4 strategies introverts can use to prevent burnout
Here’s how introverts can build a strong personal brand both online and offline and still stay sane.
Goldie Chan
Have you ever
felt like your brain was one of those viral egg experiments, cracked
open and sizzling on a bare sidewalk that was truly, much too hot? You
may have been experiencing signs of burnout (and dehydration). As an
introverted professional, I’ve been there as well, many times in my
career. Over the years, I’ve developed healthy reflective coping methods
to recharge my batteries and prevent (or at least combat) that intense
feeling of overwhelm.
As
a LinkedIn Top Voice and a very public keynote speaker who’s learned to
grow in the spotlight on my own terms, I’m not the best at pretending
to be an extrovert for any extended period of time—it’s too tiring!
Instead, I’ve found success by setting clear boundaries both online and
offline, especially with growing my personal brand. It’s how I stay true
to my brand and avoid the dreaded burnout. And guess what? You can do
the same. You’ve probably tried a few personal branding tips that didn’t work as well for you as an introvert, because they possibly felt too “extroverted” for your style.
Here are my real-life strategies grounded in my own experience and ones that I feature in my new book “Personal Branding for Introverts.” These are the ideas that let me recharge properly while building a real, lasting brand.
Overcoming Overwhelm With Boundaries
As
an introvert, you’re likely to think more deeply and be more
overwhelmed during events, big meetings or conferences, and that takes a
lot of energy. Performing personal branding steps like making content,
networking, or being active online can be really tiring for you (and
me).
Setting
boundaries is the ultimate learned superpower for an introvert to
combat the drowning feeling of being overwhelmed both in your daily life
and at big events like conferences. It allows you to decide when and
how you interact with others, which helps keep your mental health in
check and allows you to show up as the best version of yourself at work.
When you allow the people and activities that give you energy into your
sphere and avoid the ones that take it away, you can create a brand
that is easier to maintain in the long run. Let’s go over four ways to
think about boundaries as an introvert.
1. Establish Clear Boundaries Between Work and Personal Life
While organizing my own work week, I think of this quote by Stephen Covey: “The key is not to prioritize what’s on your schedule, but to schedule your priorities.”
Focus on what is the most important work task for your week and use an
energy-first approach to encourage your own balance and focus. Consider
the following strategies:
- Match Work Hours with Your Energy: Prioritize the
times of day when your energy and focus are highest. For example, if you
are wide awake and alert in the morning, try scheduling meetings
between 9 a.m. and 12 p.m. rather than later in the day. These morning
(or afternoon) hours are your core focus times and should be protected. - Designate Time for Focused Work: Save specific
blocks of time for your best uninterrupted, quiet work. Lessen the
general distractions around you by limiting your email inbox and message
time. - Create A Habit For Your Work Day End: Start an
ongoing ritual or task that marks the end of your work hours. This might
include taking a comforting walk, writing in your journal or blog, or
simply turning off your social or Slack notifications for a bit. These
cues help reinforce the boundary between work and personal time,
allowing your mind to transition and recharge.
2. Rethink your Endless Meetings
Ever
hear of the office saying “This could have been an email?” Not every
meeting needs an in-person chat. If you’re able (and allowed to) express
your thoughts in an email or message, do that. Fewer live meetings
means more energy for focused work. Group similar meetings together on
the same day or days if possible so there’s less distractions. That way,
the rest of your schedule stays more open and quiet.
Also,
leave time between meetings. At least 15 minutes and a quick walk
outside or inside the office will help you reset. Back-to-back calls can
wear you down quickly and harm your focus.
3. Strategically Manage Your Digital Energy
I’ve
watched many introverted professionals experience burnout from
attempting to maintain a constant presence across multiple platforms.
Focusing your energy on one or two channels leads to being able to
deep-dive more into those spaces, and introverts excel in being thorough
thinkers.
Try these energy-saving tactics:
- Pick One Platform: Focus your energy on one or two
social media platforms where your target audience is active. This
platform should also be where you feel comfortable and capable of
maintaining a presence that won’t fizzle out in a month. - Batch Content Creation: Create a “bank” of posts by
setting aside dedicated time once a week or month to write, record, or
design your content.This method lowers the pressure to be constantly
working on new ideas and allows you breathing room for more thoughtful,
consistent content creation. - Determine Your Response Times: Find and segment out
specific time blocks for responding to all of your messages or comments
across social media platforms, such as 30 minutes every Tuesday at
11am. It’s helpful to do this so you’re less distracted by a ton of
notifications at work. As your audience grows over time, this method
will help you maintain balance and sustainability.
4. Prioritize Rest and Recharging
Throughout
the day, I intentionally give myself short breaks. A walk to feel the
sunlight and get some vitamin D. A few deep breaths away from sitting in
front of my screens. These pauses allow me to reset mentally and clear
my head.. I treat alone time as part of my daily rhythm. Reading.
Writing. Walking. Or just sitting quietly. These deliberate time pauses
replenishes my energy while keeping me grounded.
Persistent
fatigue, lessened focus or the need to hide from everyone (social
anxiety, anyone?) can be a clear and early indicator of burnout at work.
Instead of ignoring these signals, consider them thoughtful invitations
from your body to begin to slow down and rest before you fully burn
out.
Establishing and maintaining boundaries is crucial to growing
a personal brand as an introvert and will stop overwhelm and burnout
before they spiral out of control. Boundaries are wonderful tools that
enable your brand to grow consistently and in a healthy way. You do not
need to be everywhere online or offline or constantly available.
Instead, focus your energy and attention on being present during
specific blocks of time that you choose. Your audience will recognize
the intentionality—and so will you.
Adapted
from Personal Branding for Introverts. Copyright © 2025 by Goldie Chan.
Available from Basic Venture, an imprint of Hachette Book Group, Inc.
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