After two years of working, I’ve noticed there are three distinct states that everyone goes through in their career journey: burnout, just getting by, and fulfillment. These aren’t just passing moods; they’re reflections of how we handle work pressures, personal boundaries, and our own growth goals.
Each state has taught me that different approaches are needed to navigate them effectively. From protecting personal time, setting clear goals, to sharing knowledge and seeking feedback to sustain motivation—each strategy has been essential for my own journey. In this post, I’ll share my experiences and the strategies I’ve used not only to get through these stages but to grow sustainably in both work and life.
1. Burnout
This is the worst state ever. I’d been experiencing burnout for almost 3 months after taking the new role. My very first thought in the morning was, “I don’t want to go to work today, shall I take a day off?”
In this mode, weekends simply aren’t enough to recharge. Even on the weekends, instead of unwinding, there’s a creeping anxiety about the week to come, and the work that inevitably awaits. It’s like a weight that hasn’t had time to lift before being pressed back down.
At its lowest point, burnout is so draining that even after taking 1-2 days off (plus the weekend, for a total of four days), the stress still didn’t disappear.
2. Just getting by
You know you’re in this state when you always live for the weekends. Your energy drops to zero on Monday, picks up on Thursday, and peaks on Friday evening.
During the workweek, you don’t feel too stressed, but you don’t feel motivated either. The average energy level is higher than the first state.
Per my observation, this is the most common state among office workers: they can never focus on a task for more than a few minutes, constantly switching between browser tabs, talking bullshit to co-workers, checking their phones, or snacking.
3. Fulfilled
In this state, you can finish your work without being bored by a lack of challenges or stressed from excessive pressure. (The optimal level of difficulty that fuels `Deliberate practice`).
In this state, you’re no longer waiting for the weekends to come, nor fearing the Monday awaits. Your energy level is now more sustainable, with a higher baseline that can peak on any day of the week.
I started experiencing this state after hitting the gym. As my energy level goes up, I can work more, and recharge faster. Though I couldn’t sustain this state all week long, just 3 to 4 days a week is more than enough.
Experiencing all three states is inevitable, even if you’re doing work you love. Some people might rarely experience the “fulfilled” phase, while others may cycle through each state more often.
Having gone through all three states, here’s what I’ve learned about managing each one sustainably.
Deal with burnout
Spend time with your loved ones (family, friends) or for hobbies (music, games, gardening), and most importantly: no work after office hours. If you need to catch up, work OT at the office, not at home. Out of the office, out of work.
One of my friends told me that he just can’t avoid checking email at the end of the day. Even if they’re quick to address, they trap him in the work mindset all day long.
The goal is to remind yourself that you’re not living just to work. You’re more than a programmer, a salesperson, a manager – you’re also a friend, a brother, an aunt, etc. Once you recognize it, work stress becomes lighter.
Just getting by, with a little tactic
It’s often due to a lack of motivation, or goals. Or, perhaps, you get distracted by so many things: your sick daughter at home, the new sales program on Black Friday, doomscrolling social media, etc.
Here’s how I pulled myself out of the swamp of this lull:
1. Set daily and weekly goals
Your manager might set goals for you, but you need personal ones, too.
- Spend an hour a day learning something new.
- If your work is blocking someone else, set the goal to unblock them as soon as possible.
Just do whatever CAN’T BE POSPONED any further.
When your energy is high (Thursday/Friday), set bigger goals:
- Finish today’s work plus part of tomorrow’s work.
- Help a coworker with their tasks.
The goal should be to prepare as much as you can for your following low-energy days. This way, your Monday self can just do 50% of what you did last Friday, and still stay on track.
2. Talk to your manager
If your work lacks challenge or growth prospects, just talk to your manager. Beforehand, think of what you can do differently, or suggest solutions, then ask for their support.
Remember: try to solve issues yourself first, then reach out for help.
Sustain fulfillment.
It’s great being in this state. Unfortunately, nothing lasts forever. However, here are some ways I did to sustain my fulfillment at work once I’ve found it:
1. Celebrate small wins and reflect regularly
It’s easy to get caught up in the day-to-day and forget how far you’ve come. I make sure to write down EVERY task I’ve done in a day: read and give feedback on a document, help my team members resolve a technical issue, prepare tasks for the next sprint, etc. By doing so, I keep myself motivated on days when the energy is low.
2. Share what I’ve learned to others
It’s hard to stay energized in an environment that’s taking your energy away. Mentoring newer team members, hosting knowledge-sharing sessions, or simply supporting colleagues can be incredibly rewarding and reinforce your sense of purpose at work. Help others get through their hard days, and you’re surrounded by many more awesome people, definitely a win-win.
3. Seek Feedback and Stay Adaptable
Check-in with peers or supervisors to see how others perceive your impact. Feedback can help you keep evolving, identify areas for improvement, and even uncover new growth opportunities that haven’t been on your radar. Staying open to change will keep things fresh and help you avoid becoming complacent.
I usually ask my manager for feedback every three months or so. Then the next time, I’ll ask her “These are the things you suggested I improve. Do you see progress? What should I focus on next?”
Having clear measurements not only keeps me on track (focusing on what really matters and contributes to the project’s success as a whole) but also serves as evidence for my next raise. “Hey, compared to the last time, I’ve improved in A, B, and C, and our project has grown by x,y, and z factors”.