The Reset with Cat Burton

Feeling exhausted since the clocks went back? Here's why so many of us get tired in autumn and winter, and some simple ways to boost your energy.If you're more tired than usual as the days get shorter, darker and colder, you're not alone. I've been feeling it too and so have my friends and clients. In this video I explain why this time of year drains us and share practical tips to help you through it.IN THIS EPISODE- Why we feel so tired as autumn turns to winter- Why autumn is the natural time to slow down (and why modern life makes it speed up)- How year-end deadlines and Christmas pressure pile on- Get daylight: why 5 minutes outside helps, even on a grey day- Vitamin D and winter: what UK health advice says- How to get cosy and rest without guilt- How to work with your energy, not against it- How to make your own list of energisers and energy drainsWORK WITH MEFeeling worn down, overwhelmed or worried about burnout? I'm a burnout coach working with people in all kinds of roles. Sessions are online. Book a free, confidential intro call: https://www.catburton.co.uk/coachingBurnout and wellbeing workshops for your team or organisation: https://www.catburton.co.uk/organisationsI'm a burnout coach, not a medical professional. This video shares my own experience and general advice, not medical advice. If you've been feeling low or exhausted for weeks, or you're worried about your health, please speak to your GP. If you need someone to talk to right now, Samaritans are available on 116 123 (UK and Ireland).#WinterTiredness #BurnoutCoach #Wellbeing #burnout #exhaustion Hosted on Acast. See acast.com/privacy for more information.

Burnout coaching with me: https://www.catburton.co.uk/ If you're a startup founder, solo founder or small business owner who is exhausted but can't switch off, you're not alone. I'm Cat, a burnout coach and former co-founder, CTO and CPO of a games and AI startup. My third burnout ended with me resigning from my own company. In this video I share the story of my 3 burnouts and the tools I wish I learned sooner.This longer episode is based on a workshop I gave at an event in Edinburgh. I discuss why founders burn out, the warning signs and share practical tools to prevent or recover from burnout. All from the perspective of a founder who has burned out three times.In this episode:- Why founders are so prone to burnout (identity, no off switch, your team's livelihoods, financial risk, hustle culture)- My three burnouts and the moment I knew I had to step away- Founder burnout symptoms and early warning signs- How to stop negative self-talk- Founder burnout recovery: where to start- How to identify and prioritise your stressors (with a simple scoring method)- A time and energy audit- Founder tools: delegation, handover docs and planning rest around fundraising and launches- One thing to try this weekBurnout Stressors Score Card (Google Worksheet): https://docs.google.com/spreadsheets/d/11Pwjds7c5NrDxjRBMjSVKUIR3wxjmuVwppJRkQ5hBVI/edit?usp=sharingKnow someone who prefers reading? There’s an written version of this episode on my blog: https://www.catburton.co.uk/blog/founder-burnout-how-to-prevent-it-and-recover Chapters:00:00 Founder Burnout - How to prevent it and recover02:18 What is burnout?03:03 Why founders are prone to burnout12:22 The story of my three burnouts (symptoms, causes & recovery time)12:57 My first burnout15:36 My Second Burnout21:11 When to keep going, and when to step away23:50 How my ADHD diagnosis changed my view on burnout25:30 Founder burnout statistics27:22 The symptoms of burnout in founders29:40 Negative self-talk31:51 The early warning signs of burnout36:16 What happens if burnout is left untreated?37:31 Burnout recovery for founders39:05 Identifying and prioritising stressors44:42 Time and energy audit54:10 Founder specific tools for burnout prevention56:48 The building blocks of sustainable success56:48 One thing to try this week57:18 Further help with founder burnoutReferences:Seth Godin, The Dip: https://link.amazon/B0iwFJB8ehttps://sifted.eu/articles/founders-mental-health-2025 https://www.balderton.com/founder-well-being/founder-survey/ My own conversations with hundreds of foundersBen Hunt-Davis: Will it make the boat go faster? https://link.amazon/B0hHgZX91Episode on phone addiction: https://youtu.be/ue0E-T1JWMcEpisode on cutting out caffeine: https://youtu.be/sTNaPWwuraAEpisode on my ADHD diagnosis: https://youtu.be/z_nRFaMke2wWork with meStruggling with burnout, or worried you're heading there? I coach founders, leaders and anyone running on empty. Sessions are online (UK, Europe, US and beyond) and in person in Edinburgh. Book a free, confidential intro call: https://www.catburton.co.uk/ VCs, investors and incubators: I run burnout prevention and recovery workshops for founder communities. Details: https://www.catburton.co.uk/organisations.I'm a burnout coach, not a medical professional. This video shares my own experience and general advice. If you're worried about your health, please talk to your GP.#burnout #founderburnout #selfemployed #smallbusinessowner #startupfounder Hosted on Acast. See acast.com/privacy for more information.

If you're exhausted, people-pleasing or questioning if you're building a life you actually want, this video could save you years of stress. I spent 20 years climbing the career ladder, became a founder and CTO and burned out three times. I faced a cancer diagnosis before I finally questioned what I was chasing. These are the 7 life lessons I wish I'd learned decades earlier.00:00 Success and happiness aren't what we've been told00:49 1: Life is too short to waste on the wrong things01:50 2: Nothing is worth burning out over03:12 3: Being busy is not a badge of honour03:45 4: Stop outsourcing your definition of success04:55 5: People pleasing and masking06:20 6: Rest is not a reward07:29 7: It's never too late to change directionAbout CatHi, I’m Cat Burton, a burnout coach. I spent years burning out while building startups, leading teams and shipping games and tech to millions of users. Now I share the tools and lessons I wish someone had told me years ago.- Burnout coaching with me: https://www.catburton.co.uk/DisclaimerI am not a licensed therapist, doctor, accountant or lawyer. I'm sharing my personal experience in the hope it helps if you're going through something similar. If you're worried about your health or wellbeing, please seek professional support.#burnout #lifelessons #wellbeing Hosted on Acast. See acast.com/privacy for more information.

Wired but tired and can’t sleep? I cut out caffeine for 30 days and share what happened to my sleep and energy, plus why tapering beats going cold turkey.I was having 2-3 flat whites a day and black tea every afternoon, which put me well over the recommended 400mg a day. In this video I break down how much caffeine is in your coffee, tea and even “decaf”, what my withdrawal felt like (it was way worse than I expected) and how caffeine can mask the fatigue signals that warn you you’re heading for burnout.If you’re powering through on coffee, constantly tired, or struggling to switch off at night, this might help you decide whether it’s worth looking at your own caffeine habits.References & Links:What is burnout? https://youtu.be/3xiWY3MOXsIHow my sobriety journey changed my wellbeing: https://youtu.be/2Q0FWOZ8BYIChapters:00:00 The caffeine experiment begins00:41 Why did I cut out caffeine?01:15 How much caffeine is in our drinks, and how much is too much?04:05 What did caffeine withdrawal feel like?06:04 What changed after I cut out caffeine?08:01 Is caffeine linked to burnout?09:28 What surprised me about the process?10:33 One month later: what do I do now?About CatHey, I’m Cat Burton. I’m a burnout & wellbeing coach. I spent years burning out while building startups, leading teams and shipping products to millions of users. Now I share the tools and lessons I wish someone told me years ago.Burnout & Wellbeing Coaching: https://www.catburton.co.uk/LinkedIn: https://www.linkedin.com/in/catburton/DisclaimerI am not a licensed therapist, doctor, accountant or lawyer. I’m sharing my personal insights and my journey in the hopes it might help you if you’re going through something similar. If you have concerns about your health, speak to a doctor before making big changes to your caffeine intake.#caffeinefree #burnout #wellbeing Hosted on Acast. See acast.com/privacy for more information.

AI burnout is a hot topic. If you're struggling with feeling like you get more done yet are busier than ever, find yourself setting alarms for when your AI credits reset, or struggling with how AI is changing leadership…I’m going to give you some coping strategies to help you understand those stressors.Chapters00:00 Understanding AI Burnout and Productivity Trap01:43 Stressor: The Productivity Trap06:01 The Dangers of Tokenmaxxing11:20 The Price of Tokens and Its Implications18:35 The Impact of AI on Leadership and our wellbeingReferences & Links- Video: What is Burnout? https://www.youtube.com/watch?v=3xiWY3MOXsI&t=3s- Blog Post: AI Burnout (All content and stats from this full miniseries): https://www.catburton.co.uk/blog/impact-of-ai-on-burnout- Is AI Profitable Yet? https://isaiprofitable.com/- Enshittification by Cory Doctorow - https://link.amazon/B0ds1ObPHAI Burnout Mini-SeriesPart 1: Work, Skills and Planning - https://youtu.be/Zse_zl8J9zUPart 2: Copyright, Ethics & Environment - https://youtu.be/jABjtYgX5SEPart 3: Productivity + Impact on Leadership - https://youtu.be/Tb7o_oNFS4YAbout CatHey, I’m Cat Burton. I'm a burnout coach for founders and leaders. I spent years burning out while building startups, leading teams and shipping products to millions of users. Now I share the tools and lessons I've learned to help others on their burnout journeys.Got a topic you'd love me to cover? Leave a comment below or message me directly. You can find me on:My website: https://www.catburton.co.uk/ LinkedIn: https://www.linkedin.com/in/catburton/ Work with me1:1 burnout & wellbeing coaching: https://www.catburton.co.uk/coachingSupport for organisations: https://www.catburton.co.uk/organisations This podcast is also available on audio platforms, just look for The Reset with Cat BurtonDisclaimerI am not a licensed therapist, doctor, accountant or lawyer. I’m sharing my personal insights and my journey in the hopes it might help you if you’re going through something similar. Hosted on Acast. See acast.com/privacy for more information.

If you're struggling with the guilt of using a technology that has such a big environmental impact, worrying about the copyright issues, fretting about this AI bubble we keep hearing about, or concerned about data privacy…I’m going to give you some coping strategies to help you handle those stressors.Chapters00:00 Understanding AI Burnout: Ethical, Environmental, and Economic Concerns01:58 Copyright concerns08:56 The Environmental Impact of AI14:50 Psychological Safety in AI Workplaces19:03 Data Privacy in the AI Era22:52 Navigating the AI Bubble and Economic Uncertainty27:21 Wrap up and next stepsReferences & Links- Video - What is Burnout: https://www.youtube.com/watch?v=3xiWY3MOXsI- Blog Post: AI Burnout (All content and stats from this full miniseries): https://www.catburton.co.uk/blog/impact-of-ai-on-burnout- Duck Duck Go (No AI) Search: http://noai.duckduckgo.com/AI Burnout Mini-SeriesPart 1: Work, Skills and Planning - https://youtu.be/Zse_zl8J9zUPart 2: Copyright, Ethics & Environment - https://youtu.be/jABjtYgX5SEPart 3: The Productivity Trap + Impact on Leadership [coming soon]About CatHey, I’m Cat Burton. I'm a burnout coach for founders and leaders. I spent years burning out while building startups, leading teams and shipping products to millions of users. Now I share the tools and lessons I've learned to help others on their burnout journeys.Got a topic you'd love me to cover? Leave a comment below or message me directly. You can find me on:My website: https://www.catburton.co.uk/ LinkedIn: https://www.linkedin.com/in/catburton/ Work with me1:1 burnout & wellbeing coaching: https://www.catburton.co.uk/coachingSupport for organisations: https://www.catburton.co.uk/organisations This podcast is also available on audio platforms, just look for The Reset with Cat BurtonDisclaimerI am not a licensed therapist, doctor, accountant or lawyer. I’m sharing my personal insights and my journey in the hopes it might help you if you’re going through something similar. Hosted on Acast. See acast.com/privacy for more information.

AI burnout is real. If you're struggling to keep up with the pace of change, finding yourself constantly context-switching between AI-driven tasks, or just exhausted trying to figure out where AI fits into how you work…this video will give you some coping strategies to help you handle those stressors.Chapters00:00 Introduction to AI Burnout01:56 Understanding Burnout03:50 The Impact of AI on Burnout05:30 Stressor 1: Only the Hard Stuff is Left13:08 Stressor 2: Multitasking and Context Switching16:34 Stressor 3: Pace and Planning in AI19:27 Planning when AI and technology is changing rapidly23:08 Conclusion and Next StepsReferences & Links- Video: What is Burnout? https://www.youtube.com/watch?v=3xiWY3MOXsI- Blog Post: AI Burnout (All content and stats from this full mini-series): https://www.catburton.co.uk/blog/impact-of-ai-on-burnoutAI Burnout Mini-SeriesPart 1: Work, Skills and Planning - https://youtu.be/Zse_zl8J9zUPart 2: Copyright, Ethics & Environment [coming soon]Part 3: The Productivity Trap + Impact on Leadership [coming soon]About CatHey, I’m Cat Burton. I'm a burnout & wellbeing coach for founders and leaders. I spent years burning out while building startups, leading teams and shipping products to millions of users. Now I share the tools and lessons I've learned to help others on their burnout journeys.Got a topic you'd love me to cover? Leave a comment below or message me directly. You can find me on:My website: https://www.catburton.co.uk/ LinkedIn: https://www.linkedin.com/in/catburton/ Work with me1:1 burnout & wellbeing coaching: https://www.catburton.co.uk/coachingSupport for organisations: https://www.catburton.co.uk/organisations This podcast is also available on audio platforms, just look for The Reset with Cat BurtonDisclaimerI am not a licensed therapist, doctor, accountant or lawyer. I’m sharing my personal insights and my journey in the hopes it might help you if you’re going through something similar. Hosted on Acast. See acast.com/privacy for more information.

How does burnout happen? Burnout coach Cat Burton explains why burnout builds gradually from stress compounding over weeks, months, or even years. She guides you through how to spot the day-to-day stressors that slowly push you toward burnout.Cat shares her own experience of identifying the hidden, background stressors behind her three burnouts, and explains why ambitious, capable people are often most at risk.You’ll find practical first steps for burnout prevention before you hit breaking point.References & Links:15 Common Symptoms of Burnout: https://youtu.be/6J12ZC3atJIPhone addiction and our devices’ impact on burnout: https://youtu.be/ue0E-T1JWMcChapters:00:00 Understanding Burnout: The Gradual Build-Up01:10 Stress as the main cause of burnout02:14 Example stressors - the big things03:07 Example stressors - the small things that compound over time04:24 Preventing burnout by identifying resolving your own personal stressors05:15 Why burnout often impacts ambitious, conscientious and capable people06:04 Validation and a lack of appreciation07:04 The impact of phones and notifications08:19 The stressors we can't control: the economy, AI, the news...08:52 Building stress resilience09:19 Stop pretending "I'm fine"09:42 Strategies for lowering your stress levels and preventing burnout10:20 How a coach or therapist can help you with burnout prevention and recoveryAbout CatHey, I’m Cat Burton. I'm a burnout coach for founders and leaders. I spent years burning out while building startups, leading teams and shipping products to millions of users. Now I share the tools and lessons I've learned to help others on their burnout journeys.Got a topic you'd love me to cover? Leave a comment below or message me directly.You can find me on:My website: https://www.catburton.co.uk/ LinkedIn: https://www.linkedin.com/in/catburton/ Work with me1:1 burnout coaching: https://www.catburton.co.uk/coachingBurnout support for organisations: https://www.catburton.co.uk/organisations This podcast is available on:YouTube: https://www.youtube.com/@cat-burton Spotify: https://open.spotify.com/show/6ZPydclnNOdTjbkhP4TxBt Apple Podcasts: https://podcasts.apple.com/us/podcast/the-reset-with-cat-burton/id1826399527 …and wherever you find your audio podcastsDisclaimerI am not a licensed therapist, doctor, accountant or lawyer. I’m sharing my personal insights and my journey in the hopes it might help you if you’re going through something similar. Hosted on Acast. See acast.com/privacy for more information.

Recognising the most common burnout symptoms is the first step toward recovery. Here are 15 warning signs to watch out for.As a burnout coach, I often see the same patterns come up in my coaching sessions, talks, and my own experiences. In this episode, I walk through 15 frequently reported indicators, ranging from physical symptoms like sleep disruption and headaches to emotional shifts. Understanding these signs of burnout early can help you start a conversation before your situation escalates further. We also look at the mental exhaustion that often accompanies this state, such as brain fog and decision fatigue.Whether you are identifying these patterns in yourself or someone you care about, my goal is to provide insight into what is happening and why. Recognising these symptoms is an essential part of the journey toward sustainable burnout recovery.Subscribe for insights on navigating professional and personal wellbeing, and let me know in the comments if there is a specific topic you would like me to cover next.References & Links:What Is burnout? https://youtu.be/3xiWY3MOXsI?si=xy4wzMVClGYrHVL9How to make difficult decisions: https://youtu.be/DiS4imd5_U4Phone addiction and our devices’ impact on burnout: https://youtu.be/ue0E-T1JWMcChapters:0:00 Recognising the Early Signs of Burnout0:39 Physical Red Flags You Should Not Ignore6:18 When Your Mind Starts to Feel Foggy11:29 The Emotional Toll of Chronic Stress17:16 Practical Steps Toward RecoveryAbout CatHey, I’m Cat Burton. I'm a burnout coach for founders and leaders. I spent years burning out while building startups, leading teams and shipping products to millions of users. Now I share the tools and lessons I've learned to help others on their burnout journeys. Got a topic you'd love me to cover? Leave a comment below or message me directly.You can find me on:My website: https://www.catburton.co.uk/LinkedIn: https://www.linkedin.com/in/catburton/Work with me1:1 burnout coaching: https://www.catburton.co.uk/coachingBurnout support for organisations: https://www.catburton.co.uk/organisationsThis podcast is available on:YouTube: https://www.youtube.com/@cat-burtonSpotify: https://open.spotify.com/show/6ZPydclnNOdTjbkhP4TxBtApple Podcasts: https://podcasts.apple.com/us/podcast/the-reset-with-cat-burton/id1826399527…and wherever you find your audio podcastsDisclaimerI am not a licensed therapist, doctor, accountant or lawyer. I’m sharing my personal insights and my journey in the hopes it might help you if you’re going through something similar. Hosted on Acast. See acast.com/privacy for more information.

What is burnout and how do you know if that's what you're experiencing? I break down what burnout actually is, the three types of exhaustion (mental, emotional, physical), common burnout symptoms, and why the World Health Organisation classifies it as an occupational phenomenon, not a medical condition.Drawing on my own experience of three major burnouts as a founder and C-suite exec, I explain what burnout feels like from the inside. I share some of the early warning signs to watch for and why understanding burnout is the first step to recovering from it.Chapters00:00 Understanding burnout00:42 What is burnout?01:22 Mental exhaustion - brain fog, struggling to focus and lack of motivation02:06 Emotional exhaustion - overwhelm, disconnection, low mood and more02:54 Physical exhaustion - getting sick or not have the energy to move04:02 Everyone's journey with burnout is unique. The most common symptoms05:21 The house of cards - Why you might be worried to stop or slow down06:17 The World Health Organisation's definition of occupational burnout07:31 There are many different types of burnout, it's not just about work08:00 Recognising the symptoms and warning signs of burnout08:58 The risks of untreated burnout09:44 Burnout recovery and prevention strategiesReferences & LinksIntroduction to Burnout Blog Post: https://www.catburton.co.uk/blog/an-introduction-to-burnout WHO Occupational Burnout Classification: https://www.who.int/news-room/detail/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases About CatHey, I’m Cat Burton. I'm a burnout coach for founders and leaders. I spent years burning out while building startups, leading teams and shipping products to millions of users. Now I share the tools and lessons I've learned to help others on their burnout journeys. Got a topic you'd love me to cover? Leave a comment or message me directly.You can find me on:My website: https://www.catburton.co.uk/ LinkedIn: https://www.linkedin.com/in/catburton/ Work with me1:1 burnout coaching: https://www.catburton.co.uk/coachingBurnout support for organisations: https://www.catburton.co.uk/organisations DisclaimerI am not a licensed therapist, doctor, accountant or lawyer. I’m sharing my personal insights and my journey in the hopes it might help you if you’re going through something similar. Hosted on Acast. See acast.com/privacy for more information.