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How to Avoid Burnout with Sustainable High Performance
If you’ve ever wondered how to avoid burnout while still showing up fully for your work, your family, and your goals, you’re in the right place. Burnout doesn’t happen overnight — it builds slowly as expectations rise, responsibilities compound, and seasons shift. And as the year wraps up, many of us begin feeling that subtle mix of exhaustion, pressure, or even guilt for not “doing enough.”
In this episode of It’s About Time, Executive Leadership and Well-Being Coach Larisa Harrington joins me to share a grounded, compassionate approach to sustainable high performance. A 20-year Air Force veteran, Larisa helps high achievers stay aligned with their values, protect their well-being, and lead with purpose — without burning out in the process.
If you’ve been craving more space, clarity, or grounding, this conversation is your invitation to breathe again and step into the next season with intention.
Key Takeaways
• Understand what burnout really looks like for high performers
• Learn how values and vision help you avoid burnout
• Discover the power of a simple morning clarity practice
• Explore why delegating — at home and at work — is essential
• Identify small actions that support sustainable well-being
Meet Larisa Harrington
Larisa Harrington, PCC, C-IAYT, is an Executive Leadership and Well-Being Coach, Consultant, Trainer, and Speaker who supports high-achieving individuals and mission-driven organizations. A 20-year Air Force veteran with deep experience in high-stress environments, she helps leaders sustain high performance, prioritize well-being, and create lasting impact.
Larisa lives in Maryland with her family and enjoys being in nature, powerlifting, and traveling to new places to enjoy gelato and watch the sunrise.
Why High Performers Are More Prone to Burnout
High performers are driven by purpose, excellence, and a deep desire to make a meaningful impact. But those strengths can also become the very things that lead to burnout. Many high achievers carry beliefs like “I should be able to handle this,” or “If I slow down, I’ll fall behind.”
Larisa shares that high performers often:
• Say yes too often and no too seldom
• Take on more than they need to
• Feel responsible for everyone
• Resist receiving help or delegating
• Push through exhaustion instead of resting
Understanding these patterns is the first step in learning how to avoid burnout. Awareness helps us interrupt old habits and make more intentional choices.
How to Avoid Burnout Through Values-Based Living
One of the strongest threads in this episode is the idea of aligning your daily life with your vision and values. When the way you spend your time matches what you truly care about, you feel more grounded and less reactive.
Larisa recommends revisiting your values regularly — not once a year, but often. She walks through a simple practice:
- Identify what matters most.
- Visualize how you want to show up today.
- Notice what feels aligned and what doesn’t.
- Adjust your actions where needed.
This type of values-based clarity helps you stay focused, avoid unnecessary commitments, and make decisions that support your well-being rather than drain it.
Morning Practices That Support Sustainable High Performance
Larisa’s morning routine is simple but powerful — and a practical tool anyone can use to avoid burnout. Before getting out of bed, she spends a few minutes checking in with herself. No journaling. No complicated rituals. Just visualizing and grounding.
This can look like:
• Imagining how you want to show up today
• Connecting to gratitude
• Setting one intention
• Noticing what your body and mind need
You don’t need an hour. You don’t even need ten minutes. A few intentional breaths can shift the tone of your entire day.
How Delegating Helps You Avoid Burnout
Burnout often stems from trying to carry everything alone. Larisa shares her own journey of letting go of perfectionism and accepting help — at home and in her business. One of the most important reframes she offers is this:
Delegation isn’t a sign of weakness. It’s a sign of sustainability.
She encourages high performers to:
• Identify tasks someone else could do more easily
• Notice where perfectionism is driving unnecessary effort
• Practice receiving support without guilt
• Release the belief that “I should be able to do it all”
Letting go doesn’t make you less capable — it makes you more effective.
Small Steps to Recover From Burnout
If you’re already in burnout or on the edge of it, Larisa recommends starting small. Big overhauls often lead to more overwhelm. Instead, consider tiny, doable shifts:
• Drink water before you open your laptop
• Take a five-minute walk between meetings
• Eat breakfast
• Pause for three deep breaths
• Ask for help with one task
• Say no to something misaligned
Burnout recovery isn’t about slowing down forever — it’s about learning to support yourself in small, consistent ways.
Episode Links and Resources
- Larisa’s 20 min Workshop: Mindfulness Techniques to Optimize Productivity & Personal Well-Being
- Connect with Larisa on Facebook
- Connect with Larisa on LinkedIn
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