Burnout among project managers is more than occasional stress or fatigue; it is a silent epidemic that is quietly undermining health, performance, and satisfaction at work.

Let’s reframe it as something that can be transformed into better balance, without sacrificing ambition or results.

Video presentation link is included at the end of this article.

The Scope and Cost of Burnout

Just to highlight how widespread burnout has become. Let’s start with some alarming statistics that should serve as a wake-up call for managers, and hopefully shed light on the urgency of addressing this issue.

76% of employees report experiencing burnout at least occasionally.
25% say they report it regularly.
Burned-out workers are 63% more likely to take sick leave.
Globally, burnout is estimated to cost organizations around one trillion dollars each year.

Project managers are particularly exposed. About 50% of Project Managers report burnout, placing them among the highest-risk roles in surveys.

Unrealistic timelines, scope creep, and constant pressure to deliver on ever-tighter schedules are key stressors, and burnout can personally cost an individual the equivalent of roughly 34% of their salary through lost productivity and associated impacts.

How Burnout Shows Up for Project Managers

Many professionals describe themselves as “just stressed,” “overwhelmed,” or “tired,” when they are actually in burnout—stuck in a cycle where work feels like a constant drain rather than a meaningful challenge.

Ask yourself, are you THRIVING or simply just SURVIVING?

Warning signs include:

chronic fatigue
disengagement from colleagues and even family
high frustration in meetings
creativity blocks that make it harder to solve problems or think strategically.

Underneath these symptoms often lie an unchecked drive to achieve, perfectionism, and boundary issues that lead to saying “yes” to every request and project.

Project managers also carry an invisible load: simultaneously managing people, projects, pressure, and family responsibilities while maintaining a professional façade that hides internal depletion.

What are the Benefits of Burnout Prevention?

Some of the benefits of having people who are NOT Burnt out include:

Improved Mental Health and Productivity
Stronger Collaboration and Communication
Higher Retention and Engagement
Better Decision, culture, and financial outcomes

Beyond Time Management: Managing Energy

A core message of the workshop is that energy management is more powerful than time management for preventing burnout.

People are NOT Machines.

They have fluctuating energy, whether they are morning people, afternoon types, or night owls, and honoring these rhythms is essential. So that leads us to the next big question.

When is the ideal time to do all of the different tasks on my Todo List?

The practical guidance is to align work with energy patterns.

Here are a few examples:

Strategic, creative, brain-intensive tasks should be scheduled during peak-energy periods
Administrative tasks like email and routine updates can be moved to mid-day dips.
Collaborative meetings, mentoring, and brainstorming can fit naturally into afternoon revivals.
The end of the day is ideal for reviewing accomplishments, planning, and incorporating brief restorative practices.
Tracking energy for a week and intentionally matching key tasks to higher-energy windows can significantly reduce exhaustion. Even with stacked standups and recurring meetings.

The “Stop Doing” List and Everyday Restoration

To counter the overload that feeds burnout, let’s introduce the idea of a “stop doing” list as more powerful than an overgrown to-do list.

What are some of your energy drains?

Energy Drains are tasks, habits, and even patterns of overcommitment that consume effort without adding genuine value.

Common culprits include:

unnecessary meetings
excessive email checking
manual updates that could be streamlined with tools or shared processes
MANY more.

Once you know what these energy drains are, you can move onto the next step.

The “3D” strategy.

Here you are deciding whether to delete, delegate, or digitize/automate each one of your energy drains.

Because project managers are often “meeting-bound,” one solution can be micro-restoration practices that fit into the cracks of the day.

These can be as simple as a 60-second breathing exercise (inhaling for four counts, holding for four, and exhaling for six), brief stretches at the desk, a quick walk, or a posture reset to counteract hours hunched over a laptop.

Short practices, repeated throughout the day, can feel like taking an hour-long break in terms of mental reset, even for those who worry they “can’t meditate” or stop their thoughts

More Key Strategies to Combat Burnout

1. Flexible Work Arrangements:

Allowing for flexibility in work hours and locations can boost morale and efficiency.

2. Mindfulness and Wellness Programs:

Implementing wellness initiatives that encourage mindfulness practices can refresh and refocus teams.

3. Frequent Check-Ins:

Regular one-on-one meetings help managers connect with team members on a personal level, understanding their needs and workloads better.

4. Recognizing and Celebrating Achievements:

Celebrating small victories fosters a sense of accomplishment and motivation.

Redefining Success for the Long Run

We invite project managers to redefine what success looks like in roles where budget, timelines, and stakeholder expectations are intense.

True success is framed as a combination of accomplishment and wellbeing, where outcomes matter more than raw hours and rest is seen as an essential part of sustained performance rather than its opposite.

It might be time to start looking at your career as a marathon, not endless sprints, and to choose one small change—such as an energy-tracking experiment, a new “stop doing” item, or a daily micro-restoration practice—to implement in the coming week.

A free “burnout-proof PM toolkit,” reflecting the strategies shared is attached from the session.

Project Management Symposium

Like this presentation?

You should join us at this year’s Project Management Symposium.
Visit our Website HERE to learn more!

Project Management Programs

Are you looking to expand your project management skills?

With more than 50 courses and 17 professional certifications, our programs are built by industry experts and UMD faculty to address real-world challenges in today’s workplaces.

Some of our most popular certifications include:

- Agile Project Management – Navigate complex projects with adaptive frameworks.
- Construction Management – Strengthen your management expertise in construction projects.
- Artificial Intelligence in Government Procurement – Unlock the power of artificial intelligence to revolutionize government procurement.
- Project Management Professional (PMP) Exam Prep Training – Prepare for the PMP exam with confidence.

>>> Click Here to Learn More