Ever dragged yourself into the office with a fever or cold, just because you were worried about how taking an MC might look? As a serial over-thinker, I’ve definitely been guilty of this. The thought first struck me after reading a recent article in the Straits Times, and it made me wonder how many others do the same—versus how many have clear boundaries they’d never cross.
So I did a poll on our fortnightly newsletter, Pocket Change, and guess what? 77.7% of respondents admitted to working while sick to avoid seeming dispensable. This crazy-high number highlights a common pressure in today’s workplaces: the belief that you must always be “on”, even at the expense of your health, to succeed.
The good news is that it doesn’t have to be this way. You can be an absolute rockstar in your career without burning the candle at both ends or sacrificing your well-being. In this practical guide, we’ll explore the mindsets and habits that help professionals thrive at work and stay sane and healthy. Grab a coffee (or herbal tea if you’re feeling under the weather) and let’s dive in.
Balance Over Burnout: A Practical Guide to Thriving at Work
- Avoiding the “Always On” trap
- Know your limits and set boundaries
- Work smart, not just hard
- Self-care is part of the job
- Speak up and set expectations
- In conclusion
The “Always On” trap: It’s time to stop the MC guilt
There’s a (really stupid) unspoken rule in many workplaces that if you’re not bedridden, you should be at work. This is as if taking a sick day signals weakness or lack of commitment. This “tough it out” culture pressures people to show up no matter what, to “prove their dedication”.
Let’s cut the performative BS though. Coming to work when you’re ill isn’t the badge of honour it’s cracked up to be. Working while sick can actually hurt more than it helps. When you’re sick, you’re not operating at 100%. You’re bound to be tired, foggy-headed, and maybe a bit cranky.
So the hours you grind out aren’t exactly your best work. Even worse, you might be generously sharing your germs with coworkers (who won’t be giving you any awards when they all catch your bug!).
So, how do we escape the “Always On” trap?
- Block off sick days in your calendar like meetings. If you’re unwell, treat your recovery time with the same importance as a critical call. Mark it in your calendar so both you and your team acknowledge the time is protected.
- Prep a simple “out sick” message in advance. Having a quick template like “Hey, I’m feeling under the weather today and will be taking the day to rest and recover. Let me know if anything urgent comes up” makes it easier to hit send without overthinking or guilt-tripping yourself into working.
And if you worry about looking “weak,” consider this: powering through when you’re unwell could actually delay your recovery and lead to worse performance. There’s strength in knowing when to step back. Successful professionals manage their energy wisely—and that includes healing up when sick.
Know your limits and set boundaries
Ever catch yourself answering emails at midnight or eating lunch hunched over your keyboard (again)?
In the early career hustle, it’s easy to slip into the mindset that more is always better—more hours, more availability, more “Yes, I’ll handle that.” But constantly being on-call for work can quickly turn into burnout central.
In a recent survey done by HR Brew, 66% of millennials said they feel moderate to high burnout and one of the biggest reasons behind that is the lack of work-life balance in many workplaces. If you never set boundaries, work can (and will) expand to fill all your time.
Setting boundaries is not about slacking off; it’s about making sure you can bring your A-game when it counts. Think of it this way: you wouldn’t run 24/7 without sleep because eventually you’d crash. Work is the same. You definitely need downtime to recharge.
By drawing some lines, you actually protect your long-term productivity and enthusiasm. Here are a few boundary-setting hacks:
Define your “off” hours
Pick a reasonable end to your workday and (barring emergencies) stick to it. If your day ends at 6:30pm, avoid checking work email at 11pm. The world will not come crashing down if you check it only in the morning.
Block off “mandated” vacation days early
You can’t stash your annual leave in a savings account and earn interest on it, so use it. At the start of each year, I make a rough (and flexible) plan for when I’d like to take time off. I talk it through with my partner or friends, then block those periods in my calendar well in advance.
Even if nothing is booked yet, this acts as a visual reminder that I’ve set that time aside to disconnect and recharge. And when I start to feel burnout creeping in, I don’t wait for it to escalate. I take a day off. Recovering from pre-burnout takes way less time and energy than bouncing back from full-on burnout.
Learn to say “no” (nicely)
You don’t have to accept every request. If you’re swamped, it’s okay to say, “I’d love to help, but I’m at capacity right now. Can we re-prioritise or get someone else to assist?” This shows you’re thoughtful about commitments, not that you’re uncooperative.
By setting boundaries, you’re sending a signal that you respect your own time and energy, and others will follow your lead.
It might feel uncomfortable at first (especially if you’re used to being the “always yes” person), but trust me, your future self will thank you. You’ll perform better during work hours because you’re not exhausted and resentful. Plus, having a life outside of work actually makes you more interesting and well-rounded—which can open doors in your career through improved creativity and better relationships.
Work smart, not just hard
We’ve all heard the old saying “work smarter, not harder,” but what does it actually mean?
Picture two employees: Alice works 12-hour days, skips breaks, and brags about her grind. Bob works a solid 8 hours, takes short breaks to recharge, and prioritises like a pro. Who do you think produces better results? Honestly, it’s probably Bob.
Simply clocking endless hours isn’t a sustainable recipe for success. Strategy and efficiency win every time.
Don’t just take my word for it. Research from Stanford found that productivity plummets after about 50 hours a week, and extra hours beyond that often achieve little to nothing. In fact, people working 70 hours got no more done than those working 55 hours. So those marathon weeks you think are proving your dedication might actually be a waste of energy.
Instead of burning the midnight oil every night, focus on being more efficient:
Prioritise your priorities
Tackle high-impact tasks first when your energy is fresh. Don’t spend an hour perfecting something that isn’t important and get to big tasks when your brain power is exhausted. Identify what truly moves the needle and work on those first. Or alternatively, clear work that doesn’t require much thinking first, and then spend the bulk of your mental energy on the more important tasks at hand.
Embrace single-tasking
To me, multitasking mostly means doing multiple things poorly instead of one thing well. Ideally, you’d give your full attention to a single task, complete it efficiently, then move on. But let’s be real: you can’t always control distractions, especially when you’re pulled in several different directions within a single hour.
My strategy? When new tasks pop up while I’m in the middle of something, I quickly jot them down and return to them only after finishing my current task. This way, I avoid breaking my flow and don’t waste time trying to regain my train of thought.
Take recharge breaks
It sounds counterintuitive, but short breaks (a quick walk, stretch, or a coffee run) can boost your focus. Your brain is not a machine; it needs a breather to work at its best. Even a walk to the office pantry and staring at nothing for like 2-3 minutes helps.
Leverage tools and teamwork
Use productivity tools (AI, to-do apps, calendars, automation) to streamline routine stuff. And don’t be afraid to delegate or ask teammates for help when appropriate. Working smart means not trying to do everything solo.
The key mindset here is quality over quantity. You’re being paid to produce results and ideas, not to run yourself ragged. When you work efficiently, you’ll often find you get more done in a focused 8-hour day than in a scattered 12-hour one.
Plus, by going home (or logging off) at a reasonable hour, you’ll have time to rest—coming back tomorrow ready to crush it again. That’s a win-win for you and your employer.
So drop the “always grinding” badge of honor and replace it with a new badge: “working smarter and living smarter.” It’s what will truly drive your career forward, without driving you into the ground.
Self-care is part of the job
Repeat after me: Self-care is not selfish.
It’s easy to fall into the trap of thinking, “I have to sacrifice my health to get ahead.” I’ve seen people do this. It sometimes starts off well, but it always ends badly.
In reality, neglecting your well-being will undermine your success. When you’re chronically stressed, sleep-deprived, or out of shape, you’re not going to be performing at your best.
On the flip side, taking care of your mental and physical health can have lasting effects on your career performance. You’ll have more energy, clearer thinking, and better resilience to handle challenges.
Here are some self-care fundamentals that personally work for me:
Prioritise sleep
This one I really struggle with. Especially on those days when I only get home from work around 8 or 9 pm. There’s always that urge to stay up late and reclaim a few precious hours for yourself before waking up to do it all over again.
Trust me, I totally get it. But it’s crucial to remind yourself that recharging your energy is essential. Aim for a healthy amount of sleep to stay sharp, positive, and productive at work. No matter how tempting it is to stay up, make sure you consistently get those 7 hours of rest—plan your bedtime accordingly.
Stay active
You don’t need to live at the gym to see the benefits of regular exercise. Even quick sessions like brisk walks or yoga can do wonders for your stress levels and focus.
I can personally attest to this. Recently, I’ve built a habit of hitting the gym for about 1.5 hours, three times a week. Now, I understand—not everyone has the time or energy for frequent or lengthy workouts. But even shorter, less frequent sessions can significantly boost your mental and physical health. I always say one is better than none.
Before starting this routine, I used to wake up every morning feeling drained and unmotivated. Adding consistent exercise into my schedule has completely flipped that around. These days, I shake off morning fatigue quickly and arrive at work feeling refreshed and ready to tackle tasks efficiently.
Plus, there’s an added mental boost when you start noticing yourself becoming stronger and healthier. These micro-wins accumulate, positively impacting your mindset and helping you show up as your best self at work.
Mind your mind
Protect your mental space. Whether it’s meditation, journaling, chilling with a good book, or hanging out with friends or a loved one, you need at least one way to decompress. If you’re feeling overwhelmed or down, consider talking to someone, a friend, mentor, or even a professional.
Many workplaces now offer Employee Assistance Programs for counselling; using them is not a weakness but a wise move. It’s easier said than done, I know but there’s no harm in trying.
Don’t skip meals or hydration
It might sound basic, but how often do you get so caught up in work that you skip lunch entirely? Your brain needs fuel to function at its best. Keeping healthy snacks nearby and drinking enough water can make a huge difference—after all, being hangry at 3 pm won’t help anyone’s career.
One thing I genuinely appreciate about working at MoneySmart is how around noon, everyone gathers each other up and heads out for lunch together. During this hour, we just crack jokes, talk about life, and completely disconnect from work.
Personally, this mid-day break significantly boosts my productivity and mood for the rest of the afternoon.
The main point: Your health routines are as important to your success as your work routines. No one has ever said on their deathbed, “I wish I had taken care of myself less.” So go ahead and invest in you. It will pay dividends in your career and your happiness.
Speak up and set expectations
Ever hesitate to tell your boss you’re overwhelmed because you worry you’ll seem incompetent? Or bite your tongue instead of asking a question, fearing you’ll look foolish?
Here’s a secret: Communicating openly is a sign of strength, not weakness. In fact, the most effective employees and leaders are usually great at managing expectations and asking for help when needed.
If your workload is becoming unmanageable, or a deadline is unrealistic, it’s far better to discuss it than to silently drown. Trying to be a hero who handles everything alone often leads to mistakes, burnout, or missed deadlines—the very outcomes you wanted to avoid.
By speaking up, you give your team a chance to prioritise or find solutions before things go off the rails.
Here are some ways you can set limits or ask for help, and maintain your professionalism:
| Scenario | What to Say | Why It Works |
| You’re juggling too much | “I can absolutely get [Task X] done by Friday, but with [Project Y] added in, I’m concerned about both timelines. Which one should take priority?” | Shows you’re proactive and solutions-focused, not avoiding work, just seeking direction. |
| You need support/help | “Would it make sense for me to collaborate with [Colleague’s Name] on this so we can meet expectations on time?” | Signals teamwork and initiative rather than dumping the task. |
| You need more time | “I want to make sure this is up to standard. Would it be okay if I took one extra day to polish it?” | Frames the request around quality, not delay. |
| You foresee a bottleneck | “I’m flagging early that [Issue or Task] may slip due to [Reason]. Is there space to adjust or bring in support?” | Gives your manager a chance to act before it becomes a fire. |
| You’re near burnout | “I’ve been running at full speed lately and I’m starting to feel it. Could we discuss workload or possible reprioritisation for the week?” | Honest, calm, and shows self-awareness before burnout becomes a problem. |
Most reasonable bosses will respect your honesty and foresight. And if you happen to have one of those old-school managers who thinks asking for help is weak, that’s a culture problem, not a you problem. In the long run, overloading yourself and silently suffering helps no one—it will only lead to lower-quality work and possibly health issues.
By communicating, you’re actually demonstrating professionalism and commitment to doing good work. It might feel uncomfortable at first, but it builds trust. Good colleagues and bosses will learn that when you say you’ve got something, you do, and when you need clarity or backup, you’re wise enough to speak up.
That’s the kind of reputation that makes for a long, successful career.
In conclusion, work will always be around, but you won’t
Sounds morbid, but it really isn’t. It’s reality. Your career is important, yes—but so is your life.
No one looks back and wishes they had spent more nights in the office or answered more emails in bed. It’s easy to get tunnel vision and see your current job or project as the be-all-end-all.
It’s important to remember that a job is just one part of you, not the whole you.
So go ahead and chase those promotions, excel in your projects, build that awesome career—just don’t do it at the expense of yourself. Set goals not just for work achievements, but for personal ones (like learning a hobby, staying healthy, spending time with loved ones). In the grand scheme, a balanced, fulfilling life will fuel your career success, not hinder it. You’ll bring energy, creativity, and confidence to work when you know you’re more than your job.
Found this article useful? Share it with your friends and family!
About the author
Having been writing for a little over 10 years, KC has flexed his pen in a variety of industries—think automotive, fitness, entertainment, and finance. He’s ultimately on a mission to prove that any topic, no matter how serious, can be made fun.
Off-duty? It’s all about food, drinks, parties, and gaming marathons.
Related Articles
I Don’t Want to Advance in My Career—is That Bad?