Hey Creative Badass,

Did you see the eclipse? 🌗

I bloody love the universe. I watch Universe Docs daily and have one of those trippy Nebula lights.

Did I get to gaze upon the 40-year wonder? Did I heck!

It was raining, cloudy and miserable in London. 

But something else has obscured my life, business, and energy, so let’s talk about it.

(Sorry, sun and moon, I’ll give you your moment in another 40 years.)

A total eclipse of me ‘art…

What do you do when you’ve spent your whole life wishing for what you have now?

But you find yourself so exhausted from climbing the entrepreneurial mountain that you have so little energy left to enjoy it.

That, my friends, is burnout 🔥

And creative burnout is one of those unique flavours that feels extra spicy.

Billie Eilish recently spoke about reaching that creative block where you feel all your best work is behind you. It can be debilitating enough to send you into a downward spiral, causing you to question your worth.

Thankfully, Greta Gerwig called Billie and asked her to write and record a song for last year’s Barbie movie. The rest is history; we now have an extra masterpiece to ponder existence to, and Eilish has her second Oscar.

So, check the survival guide below if you feel that creative spark ain’t sparkling and you’re not as bejewelled as you once were.

Nope, this issue isn’t jam-packed with ways to make your brand hook eyeballs 👀

But frankly, if your mind, body, and soul are sizzled to death, there’s very little point to any of it.

Tips for Recognising Burnout

Someone on LinkedIn told me back in November that I didn’t have burnout because their friends had experienced it, and they couldn’t even get out of bed.

Bold of them to assume I have even left my bed since handing my PhD in.

“What makes them qualified to make that assumption?” - My therapist said.

As it happens, burnout looks and feels different for everyone. Stigmatising what it should be rather than recognising what it can be doesn’t help a sausage.

Here are some signs you might be burning more candles than Yankee:

1. Persistent Fatigue 😴

Constantly feeling physically and emotionally exhausted even after resting is a significant sign. Your body tells you it's overwhelmed, and it's crucial to listen.

2. Lack of Motivation 🫠

When your passion project or business no longer excites you, and you find it hard to find the motivation that once drove you, it may indicate burnout. This isn't just a temporary lack of inspiration but a deeper, chronic disconnection from your work.

3. Frustration and Cynicism 🤨

Finding yourself more cynical or pessimistic than usual, especially about your work or the people you work with, is a red flag. It's when the glass always seems half empty, and nothing seems to bring joy.

4. Decreased Performance 🙃

A noticeable drop in productivity and quality of your work can be a sign. When tasks that were once easy now seem impossible, everything takes longer to complete.

5. Physical Symptoms 🤒

Chronic headaches, muscle pain, sleep disturbances, and changes in appetite can all be physical manifestations of burnout.

Tips for Managing Burnout 🎬

If you feel like a deflated whoopie cushion, please don’t ignore it.

For all my neurodiverse folks out there, we’ll cycle through seasons of burnout more frequently and blame ourselves for constantly failing.

News flash: We’re not. 

But when we spot the signs, it’s time to switch the narrative and twist that plot.

Sometimes, burnout is necessary. A lot of the time, it’s not.

We have a saying at Sonder that very little constitutes an emergency.

By this, we mean that we work in marketing, not at Seattle Grace Hospital, where it’s a beautiful day to save lives.

When it comes to our health, mental and physical, you can bet tools will get flung out of the window to ensure time for rest.

Hustle all you want, but a burned-out mind and body cannot produce great work.

I’m willing to die on that hill.

1. Recognise Your Limits:

Understanding and accepting your physical and emotional limits is crucial. Pushing beyond them occasionally is okay, but making it a habit invites burnout. Stop being a control hog and do as David Ogilvy suggested: 

“Hire people who are better than you are, then leave them to get on with it.”

2. Maintain a Work-Life Balance:

Ensure that your work does not consume ALL your time and energy. Balance is essential; make time for relationships, hobbies, and relaxation. Heavens forefend you spend your evenings watching alien conspiracies to switch off instead of sending emails (Shout out to The Why Files for consistently banging content!). 

3. Set Realistic Goals:

Aim high, but be realistic in your goal setting. Unattainable goals can lead to constant feelings of failure and frustration, contributing to burnout. One per cent improvement daily is enough, but sometimes, you won’t manage that. Be gentle but firm with yourself.

4. Cultivate a Supportive Network:

Build relationships with fellow creatives and business owners who can offer insights, share burdens, and provide emotional support. I accredit most of my business success to those who have become my Avengers over the past two years. I know they’ll be there at the drop of a hat in my hour of need, and they know I’ll do the same for them.

5. Continuous Learning:

Invest in your personal and professional growth. Learning new skills and improving your knowledge base can reignite your passion and give you a fresh perspective on your work. On Sunday, I visited the Lightroom in Kings Cross to watch The Moonwalkers and find new avenues for inspiration. Humans can achieve remarkable things when we’re in the right space (no pun intended). 

Burnout is not just an individual issue but often a symptom of broader systemic problems in the workplace or industry. 

By recognising the signs early, taking steps to manage your well-being, and setting up systems to avoid future burnout, you can maintain your passion and drive for your creative and entrepreneurial endeavours.

The A-List ✨

Things we love + think you’ll love too.

The Waking Up App (Not an ad!)

Sam Harris is a genius, and his approach to meditation is thought-provoking, calming, and practical for busy minds. 

Capture More, Consume Less (Kind of an ad, but not rly!)

Start capturing the joyful, smaller moments in your day. You don’t need to post it anywhere; use the exercise to start noticing more and take a social media detox.

Need a creative boost or a helping hand?

Reply to this newsletter & we’ll be right by your side.

Catch you next episode! ✌️

Demi & Hannah

Sonder Script | Creative Agency 🎬

PS. Sorry if this week’s episode sucked - I feel mentally drained, but I wanted to share because maybe some of you are feeling the same.

We will be back with an action-packed episode next Tuesday!