Is All-or-Nothing Thinking Pushing You to Burnout?

On this episode

We often see things in black and white, as though we’re either strong or struggling, caring for others or protecting ourselves, or being all-in or all-out. This way of thinking pushes us to overextend ourselves, sacrifice our needs, and avoid setting boundaries. It leads to stress, guilt, and burnout because we feel like there’s no middle ground.

But two things can be true at once. We can care for others and care for ourselves. We can be competent and make mistakes. We can set boundaries and still be team players.

To start, we need to name the binary traps we fall into. Reframe them with more balanced perspectives. For example, instead of thinking “If I set boundaries, I’m selfish”, reframe it as “Setting boundaries protects my ability to care long term”. Practice using language that allows for complexity, like “and” instead of “or”. Recognise that necessary care and setting limits are professional responsibilities, not selfish acts.

Burnout gets worse when we normalise overworking and avoid boundaries. Our physical and mental health suffers, our relationships strain, and eventually, we have to step away entirely because we’ve pushed ourselves too far.

Try this: notice where you’re stuck in “either-or” thinking. Replace it with “both-and” thinking. For example, tell yourself “I care, and I need rest”. Practice reframing one binary thought this week and see how it changes your mindset.