Burnout is one of the biggest threats to employee retention today. In fact, it’s not salary or promotions that cause employees to walk away—it’s burnout. This growing issue is affecting productivity, engagement, and overall workplace morale.
Workplace burnout can be very challenging and hard to combat, particularly when there are inevitable and ongoing stressors — both at work and at home. The best you can do is support your team with these eight easy-to-implement tips that will boost energy, alleviate stress, and, most importantly, beat feelings of workplace burnout.
In this blog post, we’ll walk you through 8 actionable tips that can help your team manage stress and avoid burnout, all while improving engagement and retention.
8 Tips to help employees beat workplace burnout
1. Encourage your team to get quality sleep
Sleep and burnout are tightly linked, and poor sleep can significantly impact both mental and physical health. Sleep disturbances contribute to chronic fatigue, heightened stress, and diminished productivity. Without sufficient rest, employees may struggle with concentration, low energy, poor decision-making, and reduced creativity.
To help combat these effects, encourage your team to prioritize 7-9 hours of sleep each night. Additionally, foster an environment that promotes healthy sleep habits—consider offering resources like sleep challenges, workshops, or guides that encourage healthier routines and better sleep hygiene.
2. Promote healthy eating habits
Eating a nutrient-rich diet is one of the most effective ways to combat burnout. A balanced diet, full of colorful fruits and veggies, lean proteins, and healthy fats, supports brain health, boosts energy, and reduces stress—ultimately improving employee performance and productivity. To encourage these habits, fill your office or kitchen with wholesome snacks, and bring healthy options to meetings and events.
Examples of workplace-friendly snacks:
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Fresh fruit and veggies
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Greek yogurt (or non-dairy alternatives)
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Raw trail mix
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Gluten-free rice cakes
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Smoothie stations or pre-made smoothies
Make healthy eating fun by sharing recipes in your newsletters or hosting office challenges like "no added sugar" week. Not only will this promote well-being, but it’ll also inspire employees to make lasting changes.
3. Encourage Mindful Minutes & Movement Breaks
Taking short breaks every 1–2 hours isn’t just a good habit—it’s essential for avoiding employee burnout. Research shows that stepping away from your desk for just a few minutes can reduce stress, improve focus, and restore mental energy.
Empower your team to pause for a quick walk, stretch, or meditation session. Normalize break-taking by leading by example and sharing reminders that breaks boost performance—not hinder it. Try posting a weekly calendar invite for a collective “mindful moment” to create structure around it.
4. Start Meetings With a 5-Minute Meditation
Incorporating short meditations into the workday—especially at the beginning of meetings—can create a powerful reset. Mindfulness practices are proven to reduce stress, sharpen focus, and build emotional resilience.
Invite your team to participate in a 5-minute guided meditation or begin with a silent moment of intention-setting. Whether remote or in-person, a few mindful minutes can set the tone for a more focused, connected, and balanced workday.
5. Take a Walk—Yes, During Work
Walking isn’t just good for your physical health—it also lifts your mood, increases creativity, and reduces mental fatigue. Even a 10-minute stroll around the block or during a call can be enough to feel refreshed.
Encourage walking meetings, or suggest taking a lap before settling into a brainstorming session. When possible, give your team time and flexibility to step outside for breaks—sunshine and movement go a long way in preventing burnout.
To set your company up for success, integrate movement into the workday with these ideas:
- When possible, allow for walking meetings instead of sit-down talks
- If a stationary meeting is necessary, encourage team members to take a brief walk before the meeting to get their blood flowing and brain firing
- Give employees adequate time to take their coffee or lunch break outdoors
6. Bring Yoga Into the Workday
Yoga is one of the most accessible and research-backed ways to combat burnout. It’s been shown to lower cortisol levels, reduce anxiety, and improve sleep and focus.
No need for a full 60-minute class—even 10–15 minutes can be transformational.
Share gentle desk-friendly stretches (like shoulder rolls or seated spinal twists), or invite your team to explore our At Work Yoga collection in the FitOn Health app.
Encourage them to take a moment to move their bodies, especially during high-stress days.
7. Stock Stress-Soothing Coffee Swaps
While caffeine might feel like a quick fix for low energy, too much can exacerbate anxiety and leave in-office employees feeling more frazzled than focused.
Balance things out by offering stress-friendly alternatives like:
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Matcha (rich in L-theanine for calm focus)
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Herbal teas (like chamomile or peppermint)
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Adaptogenic beverages or low-caffeine coffee blends
Providing these options can give your team a gentler energy boost without the burnout crash.
8. Offer Work-From-Home Flexibility
Sometimes, burnout is about more than just tasks—it’s the environment. Giving employees the option to work remotely—even part-time—can help break up the monotony, restore autonomy, and improve work-life balance.
Encourage your team to take remote days when they need a change of pace or extra focus. Even small shifts like this show your trust and investment in their well-being—and that can go a long way in reducing stress and improving retention.
Burnout doesn’t have to be the norm. Grab our free guide and discover practical ways to recharge, refocus, and reclaim your employees' well-being.
