Seven habits to prevent executive burnout

In the world of high-stakes leadership, stress is often treated as the cost of doing business. But behind the boardroom doors, even the most accomplished executives are quietly battling fatigue, anxiety and burnout.
Vedant Agrawal sees it every day. A psychologist based in Los Altos, California – and President of the Bay Area Psychological Association – he works with CEOs, founders and senior leaders grappling with the mental and physical toll of executive life. With an MBA and a clinical PhD, Agrawal understands the pressure from both sides.

"High-level executives often don’t have the luxury of frequent breaks," he says. "They are in a position where they can become burned out in an environment where mistakes are costly."
But burnout doesn’t begin with a breakdown. It starts with overlooked basics – interrupted sleep, a skipped lunch and too many tabs open – until performance and clarity begin to unravel.
The good news? It’s reversible. Drawing on his years of cross-disciplinary work in business and psychology, Agrawal advocates for what he calls ‘basic optimizations’: small, science-backed habits that dramatically shift how executives think, feel and lead.
Here are the seven recommendations he offers to every leader he works with.

Prioritize sleep like profit depends on it
According to the CDC, staying awake for 17 hours impairs performance to the same level as a blood alcohol concentration of 0.05 percent. Yet for busy leaders, sleep is often the first sacrifice.
"Would you make important decisions that impact people’s lives while you’re intoxicated?" Agrawal asks. "Sleep is not optional – it’s foundational."
He recommends 7.5–8 hours of actual sleep per night (which often means 8–8.5 hours in bed) and, more importantly, maintaining consistent sleep and wake times. A stable sleep rhythm helps regulate mood, energy and cognitive performance.
Get serious about light hygiene
Your screen might also be sabotaging your sleep and motivation.
"Our devices have a powerful effect on our motivation and reward system," Agrawal explains. "When it’s constantly triggered, anxiety, depression and low motivation are the effects."
To protect your brain’s natural rhythms, stop using devices at least 30 minutes before bed. Better yet, schedule a ‘tech detox’ day at least once a month.
On the flip side, daylight is your best friend.
"Getting at least 30 minutes of direct sunlight in your eyes, especially in the morning, is more effective than caffeine," he says.
Research backs this up: early light exposure regulates your circadian rhythm and improves focus throughout the day.
Move in microbursts
Even brief bouts of movement make a difference.
"Regular exercise is more effective at staving off anxiety and depression than most psychiatric medicine," Agrawal notes. "Even walking regularly improves glucose metabolism, mood and longevity."
While gym sessions may not fit into every schedule, he suggests building small bursts into your day: take the stairs, walk during calls or do a quick set of squats between meetings.
"Even five minutes is a foundation that can be built on," he says.
Fuel your brain with real food
For leaders constantly on the move, nutrition often falls to convenience.
"When on the go, it is easy to miss meals and then succumb to cravings," he explains.
But those choices can spike blood sugar, affect mood regulation and lead to mental crashes. His advice: don’t aim for perfection – just better. Swap chips for nuts or a piece of fruit. Prioritize protein, fiber and color.
"Try to have half your plate dedicated to colorful fruits, vegetables or a salad. Even making this change for one meal can make a difference," he insists.
Respect your mental capacity
Most adults can only sustain attention for between 34 and 48 minutes. Yet, meetings often stretch far beyond that.
"Long meetings often result in people getting distracted or shifting their focus to catch a break," Agrawal says.
That’s why he encourages leaders to cap meetings at 50 minutes and build in intentional breaks – not just for others, but for themselves.
Mental breaks don’t need to mean meditation.
"You can do a small art project or take a short walk. Even a restroom break counts. Just as long as your mind has a chance to defocus for a short period of time," he adds.
Stop multitasking – it doesn’t work
Only two percent of people can effectively process multiple streams of information at once. For everyone else, multitasking results in poorer focus, more stress and lower-quality output.
"As much as catching up on emails in a non-critical meeting may be tempting, and as much as we think that working lunches save time, these are ineffective strategies and will likely lead to less than optimal brain functioning," Agrawal explains.
Instead, block out time for tasks. Respond to emails during designated windows. Eat mindfully, not in front of your inbox. Focus improves when you train your brain to do one thing at a time.
Build human connection into your routine
Loneliness at the top isn’t just a cliché; it’s a mental health risk.
"Finding community – friends, family, colleagues, even hobby groups – is key to wellbeing," Agrawal says.
Research published in Harvard Business Review has found that strong social connections in the workplace correlate with better job performance, engagement and lower stress levels.
Whether it’s a five-minute call to a partner, a catch-up with a friend or simply showing up to a professional association meeting, connection matters.
"Small strategies can yield great results and still fit into a leader’s busy schedule," he says.
The one habit that changes everything
Asked to share the single most important mindset shift for leaders, Agrawal doesn’t hesitate: "The quality of leadership is determined by the quality of the relationships you create."
He encourages executives to truly see their teams – not just for what they do, but for who they are.
"A team that believes in you and themselves is likely to succeed despite adverse circumstances," he points out.
In leadership, mental clarity and emotional stamina are often what separate thriving organizations from teetering ones. Agrawal’s approach reminds us that resilience isn’t a personality trait; it’s a practice. And it starts with simple, repeatable habits that are easy to ignore – but powerful when done well.