The “Red Flag” Log: How High Achievers Can Spot Burnout Before It Takes Over
When high performance becomes survival mode, burnout becomes inevitable. But what if you could spot the warning signs early—before the crash?
Burnout doesn’t just show up one day and announce itself. It creeps in through quiet warning signs—subtle shifts in your energy, mindset, and behavior that are easy to overlook when your default mode is “just push through it.” That’s why one of the most important tools I recommend to clients recovering from chronic stress and burnout is a Red Flag Log.
This is not about being hyper-vigilant or pathologizing every bad day. It's about developing awareness and discernment—learning to recognize the early signals that your body and brain are sliding back into burnout territory.
Because if you’ve lived in survival mode for years, your internal GPS might still be calibrated toward dysfunction. A Red Flag Log helps you reprogram that navigation system.
Why You Need a Burnout Radar
Many high achievers don’t recognize burnout until they hit the wall. They’re wired for output, conditioned to override their own limits, and rewarded for doing so.
But burnout doesn’t happen overnight. According to research, there are 12 progressive stages—starting with the compulsion to prove yourself, and ending in full mental and physical collapse. By the time you're breaking down, you're already in Stage 10, 11, or 12 of burnout. The spiral started way earlier.
The good news?
You don’t have to wait until it gets that bad again. You can catch burnout at Stage 3 or 4—if you know what to look for. If you’ve been through burnout before (or are in recovery now), your number one job is to learn your unique red flags so you can intervene earlier next time.
A Red Flag Log is your burnout radar—a daily or weekly check-in to notice when things are subtly “off.”
Common Red Flags: What to Watch For
Every person’s signals will be slightly different. But here are the most common early-stage burnout indicators I track with my clients:
Irritability or short temper
Brain fog or difficulty focusing
Cravings for sugar, caffeine, or alcohol
Sleep disruption (difficulty falling asleep or staying asleep)
Increased muscle tension, clenched jaw, or headaches
Loss of motivation or “Sunday Scaries” creeping into mid-week
Social withdrawal or ghosting people you usually enjoy
Feeling overstimulated and under-resourced at the same time
Doom-scrolling or checking your email compulsively
Decision fatigue, even for small things
These might seem minor in isolation. But over time, they compound—especially if your nervous system is already dysregulated.
How to Start a Red Flag Log
This doesn’t need to be complicated. Choose a tracking method that works for you—Google Sheet, Notes app, paper journal, or even a voice memo.
Here’s what to track:
1. Date + Context
What’s going on today? Any major events, meetings, deadlines, or stressors?
2. Physical signs
Notice energy levels, tension, sleep quality, appetite, or physical pain.
3. Mental/emotional patterns
Are you more anxious, snappy, numb, forgetful, or avoidant?
4. Behavior shifts
What are you craving, avoiding, or doing more/less of?
5. Patterns
At the end of the week, what trends are showing up?
When do your red flags spike?
Are they linked to certain people, situations, or times of day?
Bonus: Use the 12 Stages of Burnout as a Compass
Many of my high-achieving clients find it helpful to see where they are in the 12-stage model of burnout by psychologists Herbert Freudenberger and Gail North. These stages include:
The compulsion to prove oneself
Working harder
Neglecting needs
Displacement of conflict
Revision of values
Denial of emerging problems
Withdrawal
Odd behavioral changes
Depersonalization
Inner emptiness
Depression
Burnout syndrome (mental/physical collapse)
As you log your red flags, you’ll start to see where you tend to hover—or fall into. This is key for repatterning your burnout response and establishing a new normal.
What to Do With Your Red Flag Data
This is where insight becomes action.
Your Red Flag Log isn’t just a journaling exercise—it’s a strategic self-leadership tool. Once you see the signals, you can start making micro-adjustments to regulate stress before it escalates:
Cancel, delegate, or reschedule unnecessary commitments.
Step away from screens, social media, or stimulus overload.
Prioritize movement, nature, food, and rest—even in small ways.
Communicate boundaries, even if it’s just: “I’m not available for that right now.”
Reconnect with something that brings you peace, joy, or meaning.
Most importantly: don’t wait for a full breakdown to earn your rest.
Final Thoughts
Burnout recovery isn’t a one time fix. It’s an ongoing process of awareness, boundaries, and nervous system regulation. The Red Flag Log helps you track that process—so you don’t lose yourself in high-achiever autopilot again.
If you're in recovery or want to prevent burnout before it takes hold, this kind of tracking is more than just helpful—it’s necessary. Because when you've lived with chronic stress for years, it takes conscious work to build a new normal.
And it starts with learning to pay attention.
Need Help? Burnout doesn’t always look like collapse.
Sometimes it looks like doing everything right… and still feeling awful.
You don’t need more grit. You need a new game plan.
💡 Let’s rebuild your energy—without burning you out in the process. Book your free 20-minute consult today.
Article References
The sources cited in the article:
Forbes."3 Ways Burnout is Destroying Social Connections - And How to Repair Them." Forbes - 3 Ways Burnout is Destroying Social Connections
Forbes. “Am I Burned Out? How to Recognize the 12 Stages of Burnout.” Forbes - 12 Stages of Burnout
WebMD. “Compassion Fatigue: Symptoms to Look For.” WebMD - Compassion Fatigue: Symptoms to Look For
Fast Company (FC). "How to Spot Red Flags of Burnout in Yourself and Coworkers." FC - How to Spot Red Flags of Burnout
Psychology Today (PT). “Tracking Burnout: Measuring Your Path to Recovery” PT - Tracking Burnout: Measuring Your Path to Recovery
