Executive Assistants are the ultimate problem-solvers. We anticipate needs before they arise, ensure everything runs smoothly, observe processes and behaviors throughout our organizations, and handle challenges with a level of adaptability that most professionals can only dream of. But while taking care of everyone else, we often forget to take care of ourselves.
Burnout is real, and I should know. I have experienced burnout first hand and did not realize it’s a silent threat to an EAs career and well-being (or anyone for that matter!). Burnout is not just about working long hours; it’s about chronic stress, emotional exhaustion, and feeling like you’re carrying the weight of the world on your shoulders. The thing about burnout is that it can affect those around you, like your co-workers and your loved ones. You may not recognize it at first, so I want to help you, and share some good news: Burnout is preventable. By recognizing the warning signs, setting boundaries, optimizing workflows, prioritizing self-care, and leaning into your network, you can build a career that is both impactful and sustainable.
Burnout doesn’t happen overnight…it’s a slow build-up of stress and overwhelming experiences. Here are some red flags to watch for:
✔ Constant fatigue, even after a full night’s rest
✔ Feeling emotionally drained or detached from your work
✔ Increased irritability or frustration over minor issues (these can affect your personal life too)
✔ Difficulty concentrating or making decisions (leading to procrastination)
✔ A sense of dread before starting the workday
✔ Physical symptoms like headaches, tension, or trouble sleeping
If you recognize any of these symptoms, it’s time to reassess your workload, set boundaries, and prioritize your well-being.
One of the best ways to determine if burnout is creeping in? Audit how you’re spending your time or conduct a “bandwidth check” with your colleagues.
Lucy Brazier, a globally recognized thought leader in the administrative profession, recently shared a brilliant post emphasizing the importance of tracking your time when “you’re drowning in work” and “heading for burnout.” As she highlights in this LinkedIn post, one of the biggest challenges for EAs is that much of our work is invisible. The reality is, we are not doing busy work, but our workload is substantial.
For a time audit, Lucy recommends tracking everything you do for two weeks: every email, meeting, task, and “quick favor.” This gives you a real, unfiltered look at how much you’re actually taking on. Once you have this data, present it to your executive. Many EAs hesitate to bring up workload concerns because they don’t want to appear incapable or ungrateful, but most executives have no idea how much work lands on our plates. A time audit is indisputable evidence that your workload may not be sustainable.
However, if a time audit isn’t the right fit for your situation, try a bandwidth check instead. As EAs to the Rescue member Shelly Johnson recently shared, her team conducts bandwidth check meetings to assess team priorities and workload. These meetings increase visibility into what everyone is working on and creates an opportunity to re-prioritize workloads before burnout sets in.
When presenting your findings - whether from a time audit or a bandwidth check - frame it as a conversation about efficiency:
“I did a two-week time audit to analyze where my focus is going, and I realized thatI’m spending [X] hours on tasks that could be streamlined, delegated, or automated. I’d love to discuss ways we can optimize these workflows so I can focus on higher-value work.”
This approach highlights your strategic thinking and positions you as a proactive leader rather than someone just complaining about being overwhelmed.
Let’s be honest—EAs are notoriously bad at setting boundaries. We’re wired to be available, responsive, and solutions-oriented. But without boundaries, burnout is inevitable.
✔ Define your work hours and stick to them. If you’re available 24/7, people will treat you like you are the local 7-Eleven (a convenience store chain known for being open 24/7). Set clear working hours and communicate them.
✔ Push back on unnecessary tasks. Just because you can do something doesn’t mean you should. If a request isn’t the best use of your time, advocate for alternative solutions. My new favorite saying is, “I don’t have to. I may want to, but it does not mean I have to”. Boundaries also mean setting them on yourself as well.
✔ Stop over-explaining. You don’t need to justify why you’re saying no. A simple“I don’t have the bandwidth for this right now” is enough.
EAs often treat self-care as an after thought, but your well-being directly impacts your performance. You cannot be an effective assistant if you’re running on empty.
✔ Schedule time for yourself like you would for your executive. Block off breaks, workouts, or mental resets on your calendar - and protect them.
✔ Step away from work mentally. Turn off notifications after hours. That “one last email” will still be there tomorrow.
✔ Use your PTO! Burnout isn’t a badge of honor. Take your time off, and don’t feel guilty about it.
One of the biggest contributors to burnout is chaotic workflows. If you’re constantly putting out fires instead of working proactively, stress becomes your default state.
Some quick fixes:
✔ Batch similar tasks together by creating blocks of time during the week when you will get to them all at once.
✔ Eliminate unnecessary meetings or reduce them from 60 minutes to 30 or 45 minutes.
✔ Automate where possible by looking into automation tools.
✔ Leverage trusted partners like Savoya for executive travel logistics.
One of the biggest contributors to burnout? Feeling like you have to handle everything alone. That’s why networking isn’t just about career growth….it’s about survival. Take the time to get to know other Executive Assistants near you or globally. We have shared experiences and perspectives we can share with one another that might help you get past tough times.
✔ Surround yourself with other EAs or like minded professionals.
✔ Join EA communities like EAs to the Rescue!
✔ Ask for help.
Burnout doesn’t have to be part of the EA job description or even some convoluted badge of honor. Recognize the signs, audit your workload, optimize your workflows, set boundaries, prioritize self-care, and lean into your network for support.
The best EAs don’t just manage chaos; they create balance. You deserve a career that is both impactful and sustainable.
For more information on recognizing burnout:
● Mayo Clinic: “Job burnout: How to spot it and take action”
● WebMD: “Burnout: Symptoms, Risk Factors, Prevention,Treatment”
For strategies on burnout recovery:
● Healthline: “Burnout Recovery: 11 Strategies to Help You Reset”
● Medical News Today: “Preventing burnout: 7 strategies and when to seek help”
For more on the impact of burnout:
● Verywell Health: “12 Signs of Burnout: How to Tell andWhat You Can Do”
● HelpGuide: “Burnout Prevention and Recovery”
About the Author:
Kelly is a proud mother with a deep passion for supporting individuals and families in the neurodivergent community. With over 15 years of experience as an Executive Assistant, Kelly has been recognized for her contributions with accolades such as the Make It Happen Award at Samsung and membership in the National Society of Leadership and Success. Known for her sincere approach, Kelly values building meaningful connections with those who share her commitment to being genuine.
Kelly is also the founder of the global Slack networking group, EAs to the Rescue, a supportive community where administrative business support professionals exchange resources, uplift one another in their careers, and network among peers. When she’s not cultivating connections within the EA community, Kelly enjoys powerlifting and gardening, finding strength and peace in both.
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