I was in a slump, so I went to Perth. Walking around, watching quokkas, and just taking it easy gave me a boost. I thought travel was the perfect remedy for my slump.
After a while, I hit another slump. So I went to Thailand but it didn’t help. That’s when I realized slumps aren’t all the same. They have different causes, and they need different cures.
Reflecting on this, I believe career slumps fall into three categories: burnout, lethargy, and monotony. Each has distinct causes and symptoms, which means the approach to overcoming them also differs.
Burnout | Energy Depletion. Prioritize Rest.
Burnout happens when you’ve completely exhausted yourself—when all your energy is drained, and you’ve given everything you have. Passionate people who take ownership of their work often find themselves burning out.
We often hear that a career is a marathon, not a sprint. Sprints require intense focus and speed, using up all your strength in a short burst. Sprinters barely have time to breathe, which makes sprinting an anaerobic exercise. A marathon, on the other hand, is all about pacing. It’s about managing your energy, conserving strength, and staying steady over a long period.
But in reality, careers sometimes require us to sprint. We push hard for deadlines, launches, or big projects—and we end up burned out afterward. When that happens, it’s important to slow down, catch your breath, and recharge. If you’re burned out, take a step back, rest, and ask for help.
I once worked with a team member who burned out. What she did well was recognizing it early and talking to her manager and colleagues. She let them know what she could handle and where she needed help. The team stepped in, supported her, and after some time to recover, she came back stronger and ready to support others.
The key here is not to blame yourself. Burnout isn’t a sign of failure—it’s a sign that you’ve been giving your all. Instead of being hard on yourself, focus on finding balance again. You’ll bounce back when you’re ready.
Lethargy | Motivation Depletion. Find Meaning.
Lethargy is when your drive disappears. I’ve felt this when drowning in meaningless tasks or when constant direction changes made my work feel pointless. Even when I had energy, I couldn’t channel it effectively, which led to frustration and stagnation. Eventually, I lost motivation and didn’t feel like doing anything at all.
Lethargy often stems from feeling like you don’t have control over your work—that you can’t do what you want, in the way you want. When this happens, it’s important to create an environment where you can work on things that matter to you. If possible, propose changes at work—adjust your tasks, shift your focus, or take on projects that genuinely matter to you. If that’s not an option, start something on the side that fuels your sense of purpose. Even a small passion project can reignite your motivation. Finding purpose is key.
Another tip: Stick to a routine on purpose. Lethargy can be sneaky; the longer it lingers, the harder it is to shake. Establishing a consistent daily rhythm—whether it’s exercise, journaling, or structured work habits—helps rebuild momentum and clarity.
Monotony | Loss of Enjoyment. Seek Stimulation.
Monotony creeps in when work starts feeling repetitive, predictable, or uninspiring. This is often when people start considering a job change.
In such moments, seeking stimulation and creating change is crucial. Engage your senses—sight, sound, taste, touch, and smell. Visit inspiring places, expose yourself to new ideas, and gather fresh perspectives. Try working from a different environment or meeting people in completely different fields. Conversations with new perspectives can be incredibly refreshing.
Joseph Campbell once said, “Follow your bliss, and the universe will open doors where there were only walls.”
Enjoyment fuels productivity. Create your personal joy database—a collection of places, people, foods, music, objects, and activities that bring you happiness and inspiration. Keep them within reach, and make space for regular moments of joy. When you do, overcoming slumps becomes so much easier.