The 6 Archetypes of Burnout and How To Identify Which One You Are

PSA: Burnout isn’t one-size-fits-all. *Pretends to be shocked*

It can show up in so many different ways.

Sometimes it looks like:

• Putting things off for so long that even the smallest task feels like a big deal
• Scrolling on your phone so much that it becomes your personality
• Saying yes to everything and everyone but yourself
• Spending the whole weekend in bed telling yourself it’s rest, but never actually feeling recharged
• Filling every second of your day with work, workouts, and to-dos because slowing down feels impossible
• Doing the bare minimum to get by because you’ve got nothing left to give

We’re all wired differently, so burnout is going to show up differently for each of us.

And to be honest, that’s why random productivity hacks from TikTok don’t work. You can’t just copy and paste someone else’s solution onto your own anti-burnout routine.

I’ve learnt this the hard way.

At different times in my life, I’ve been every single one of these burnout archetypes. The procrastinator, the doom scroller, the yes girl… all of them. Sometimes all in the same week.

Once I started paying attention to how burnout was showing up for me, it suddenly got so much easier to navigate and do something about it.

So, let me break down each type of burnout girlie to help you figure out which one sounds most like you and how you can turn it around.

P.S. If you’re new here, hey! I’m Thalia. I help burnt-out girlies in their 30s unf*ck their life through 1:1 coaching and self-paced tools. Every week(ish), I share content on burnout recovery, self-development, finding joy, and career growth. Subscribe here so you never miss a debrief.

Prefer to watch and listen? I’ve got you!

Hit play on my latest YouTube video, where I walk you through the different ways burnout shows up depending on your personality and how you can start turning things around.

It’s honest, it’s practical, and if you’re deep in a meltdown, it might be exactly what you need to hear.

The Procrastinator

You’ve got the to-do list, the reminders, maybe even that colour-coded planner you swore would change your life.

But somehow, the hours slip away and instead of ticking things off, everything just keeps getting pushed to tomorrow… then the next day… and yep, the one after that.

I know this one all too well.

When I was burning out hard (and didn’t even realise it yet), I’d sit at my desk staring at my inbox, telling myself I’d start in five minutes. Of course, those five minutes turned into an hour. Then three.

By lunchtime, I’d wasted the whole morning scrolling through The Daily Mail or buying clothes I didn’t need on ASOS. Realising my mistake, I’d then have to cram all my work into the afternoon just to leave at a decent time.

Back then, I thought procrastination was me being lazy or undisciplined. But it wasn’t. Procrastination was just my way of coping with the stress and overwhelm from a toxic boss and demanding workload.

My brain was so drained that even the easiest task felt impossible, so I’d avoid it. Then I’d feel guilty. Then I’d avoid it even more because now it felt ten times bigger than it actually was.

That cycle in itself was exhausting AF.

What finally helped me turn things around was stripping everything right back to basics and making tasks feel doable again.

Are you the Procrastinator? Red flags to look out for:

• Pushing things to “tomorrow”… over and over again
• Dreading going into work and starting your never-ending to-do list
• Struggling with the Sunday Scaries or Monday Blues
• Lack of motivation and drive
• Avoiding decisions and waiting for things to magically sort themselves out
• Living in constant guilt because you know you’re behind

Try this instead:

• Make it ridiculously simple: Create an SOP (aka standard operating procedure) for any task that overwhelms you. Don’t just write “finish report” — break it down into the smallest steps like “open doc,” “add title,” “write first sentence,” etc. Basically, give yourself step-by-step instructions
• Start with the easiest tasks first: The total opposite to eat the frog
• Work in sprints: 25 minutes max, then stop
• Plan the night before: End your day with your top 3 tasks written down so you don’t start already stressed
• Done is better than perfect: If you’re a chronic procrastinator, perfectionism is usually in the mix. I dive into this more in Stay & Slay, which has step-by-step tools to help you finally stop playing catch-up

The Doom Scroller

You know the drill…

When life feels overwhelming, I bet your default move is to grab your phone. You tell yourself you’re just checking one quick message, but before you know it, you’ve lost 45 minutes to TikTok, Instagram, or whatever rabbit hole the algorithm dragged you down.

When I was working in fashion, doom scrolling was basically my bedtime routine. I’d tell myself I was winding down after a long day, except it wasn’t really winding down. I’d lie there scrolling till 2 or 3 am, then drag myself out of bed four hours later once my alarm went off, feeling like a zombie.

The problem with scrolling is that it’s easy.

When you’re exhausted, journaling takes effort, going for a walk takes effort, even just sitting alone with your thoughts takes effort. But scrolling requires zero energy and brain power. It’s just mindless.

The thing is, scrolling for hours never actually gives you the rest you’re craving. You just end up more tired, more disconnected, and honestly feeling pretty shit about yourself.

What made the difference for me wasn’t some big “digital detox” or deleting apps completely. I know myself too well for that; I’d just redownload them a week later.

Instead, I swapped the habit for things that actually helped me rest that didn’t require loads of energy.

Are you the Doom Scroller? Red flags to look out for:

• Picking up your phone for “a minute” and losing hours to TikTok or Instagram
• Feeling distracted even when you’re with friends or family
• Staying up late scrolling and losing sleep because of it
• Using your phone to zone out instead of actually resting
• Never feeling recharged, no matter how much downtime you give yourself

Try this instead:

• Put your phone out of reach for two minutes: Literally just two minutes when you get home after work. That’s it.
• Fill the gap with something offline: Make tea, stretch, water your plants, whatever, etc
• Keep your bed a no-scroll zone: Charge your phone across the room. You’ll sleep better, promise
• Replace scrolling with something that feels good: I started keeping my Kindle by my bed so I reach for that instead
• Have a feel-good list: Write down quick, low-effort things you enjoy: puzzles, calling a friend, doodling, going for a 10-minute walk, etc. Next time you want to scroll, pick one

The Yes Girl

This one’s for all my people pleasers out there. You’re the go-to girl, the “sure, I’ll help!” girl, the one who says yes before your coworker has even finished asking the question.

When you’re not burnt out, being a Yes Girl can actually be one of your best qualities. You’re dependable, you’re supportive, and people know they can trust you.

But once burnout creeps in, that same trait turns on you. You keep saying yes when every part of you wants to scream no, and then you end up drained, resentful, and wondering why you have zero time for yourself.

Back in my 9-to-5 era, I was the ultimate Yes Girl. I’d say yes to every last-minute request, every after-work drink, every weekend plan when all I wanted was to lie horizontal. I said yes, not because I wanted to, but because I felt like saying no meant I was letting people down.

But here’s the truth: saying yes doesn’t make you more valuable. It just makes you more exhausted.

The biggest shift for me was learning to pause.

Even just a two-second pause before replying gave me enough space to check in with myself and decide if I actually wanted to say yes, or if I was just defaulting out of habit.

Are you the Yes Girl? Red flags to look out for:

• Saying yes out of habit or obligation, not excitement
• Running on empty because you’re always showing up for everyone else
• Feeling guilty or anxious for wanting to say no
• Resenting plans or projects you agreed to but don’t have energy for
• Lying awake, replaying conversations or worrying about others

Try this instead:

• Pause before answering: You don’t owe anyone an instant yes; you can just say, “Can I get back to you?”
• Check in with your values: Is this yes moving you closer to what you care about, or just draining you?
• Practice no in private: Say it out loud when you’re alone. It makes it less scary when you try it IRL
• Use softer language if that helps: “I don’t have capacity right now” works better than a blunt no
• Steal my scripts: If you really struggle, use these copy-and-paste email templates for pushing back on requests without feeling guilty

The Bed Rotter

Ah, the sweet, sweet comfort of bed rotting. You tell yourself it’s “self-care,” but really you’re just lying horizontal, scrolling, snacking, maybe napping, and repeating.

Listen, I get it. I’ve been there more times than I can count.

After I burnt out from working in fashion, my weekends basically looked like me in bed with Netflix, my phone, pizza, and zero desire to leave the house. I told myself I was resting, but honestly, it never helped me feel any better. Monday would roll around, and I was still drained AF.

Sure, there’s nothing wrong with lying in bed sometimes. I love a duvet day as much as the next girl. But if your bed has become the only place you want to be, that’s when it starts to pull you further away from the things that actually make you feel alive.

And the longer you do it, the less energy you have, and the harder it is to do anything else.

What helped me wasn’t forcing myself to jump out of bed and seize the day. It was finding one small (tiny, tiny) thing to do that wasn’t lying down. Something that reminded me I still had energy to do more than rot in bed.

Are you the Bed Rotter? Red flags to look out for:

• Sleeping a lot but still waking up exhausted AF
• Cancelling plans because even the fun stuff feels like too much
• Ignoring messages, emails, or calls because you can’t deal
• Spending whole weekends in bed with Netflix, snacks, and scrolling
• Calling it “rest” but never actually feeling rested

Try this instead:

• Set a mini goal: Read one chapter of a book, write three lines in a journal, or cook something easy
• Do a 10-minute reset: Tidy your room, light a candle, open the curtains, etc.
• Move your body gently: It doesn’t have to be a full-blown workout, stretching, yoga, or even walking around the corner still counts
• Create a 5–9 routine: Evenings aren’t just for rotting. Instead of another Netflix binge, swap in a hobby, gratitude journaling, or a bath
• Make downtime intentional: I go deeper into this in Stay & Slay, where I share habits that actually recharge you instead of leaving you feeling even more meh

The Overachiever

If the Bed Rotter is one end of the scale, the Overachiever is the complete opposite.

You don’t stop. Ever. Your calendar is stacked, your to-do list never ends, and even your downtime somehow turns into “productive” time.

That was me when I first started building my coaching business.

I thought if I just worked harder, longer, faster, then I’d finally feel accomplished. Spoiler: I didn’t. I just ended up tired, irritable, and constantly on edge.

When you’re not burnt out, overachieving can look like a strength. You’re reliable, on top of things, and people know you’ll get it done.

But when burnout hits, overachieving turns into a trap. Nothing feels good enough. You push through exhaustion, stress over details that don’t matter, and never actually rest because your brain is always thinking about the next thing.

And the kicker? Overachieving is often the thing that causes your burnout in the first place. (Oh, the irony!)

What finally helped me was lowering the bar and letting “good enough” be enough. Because the truth is, chasing perfection or cramming your day with busywork isn’t what makes you valuable. You’re already enough without proving it through productivity.

Are you the Overachiever? Red flags to look out for:

• Taking on too much, even when you’re at your limit
• Feeling like you’re never doing enough, no matter how much you tick off
• Obsessing over details that don’t matter
• Feeling guilty if you’re not being productive
• Ignoring the red flags and pushing through without fully resting

Try this instead:

• Detach your worth from your output: Yes — do the mindset work
• Decide what “good enough” looks like: Write it down before you start, then stop when you reach it
• Take breaks throughout the day: Even if it’s just a quick 3 minutes to stretch while at your desk
• Say no unless it’s a hell yes: If it doesn’t align with your goals, it’s not worth your energy
• Lean on tools if you need them: Use these ready-to-go scripts for pushing back on deadlines and requests, so you’re not carrying it all yourself

The Quiet Quitter

You’re not walking out of the office with a box of your stuff to R.E.S.P.E.C.T playing in the background.

This is quieter than that.

You’re still showing up, still doing the job, but you’ve basically checked out. You do what you need to do, the basics, nothing extra, and switch off the second the day ends.

I went through this a month before I left my job to go travelling. I was so over living and working in London that I just wanted to protect my time, not overextend, not give more than I had. So I coasted. I did the bare minimum, got through the day on autopilot, came home, zoned out, went to bed, repeat.

It felt like I was existing rather than actually living.

At first, quiet quitting can look like balance. You’re protecting your energy, setting boundaries, not giving more than you need to, which isn’t a bad thing.

But when you stay in that space too long, it starts to feel empty. Work doesn’t inspire you, your spark’s gone, and even fun stuff feels meh. You’re not burnt out in the obvious sense, but you’re not lit up either.

What helped me was letting go of the pressure to have it all figured out.

I started small. Like really small. I started to find things that brought me joy and reminded me that my spark was still in there somewhere. And bit by bit, that’s what got me feeling inspired again.

Are you the Quiet Quitter? Red flags to look out for:

• Losing interest in things you used to care about
• Lack of motivation and drive — you’re basically doing the bare minimum
• Zero energy or zest for life, like nothing excites you anymore
• No longer caring about your job, goals, responsibilities, etc.
• Feeling numb and disconnected from your career, friends, and yourself

Try this instead:

• Start small: Write down the little things that make you feel 1% better each day
• Follow the sparks: If something feels fun or easy, do more of it
• Be intentional with your mornings: Do one thing you actually want to do before diving into work
• Go at your own pace: Forget chasing a big passion project, focus on little things that slowly bring you back to life
• Get support if you’re stuck: I share practical ways to reconnect with what lights you up in Stay & Slay, so you can stop coasting and actually feel alive again

Which burnout girlie are you?

Reading through these, you probably noticed a bit of yourself in one or maybe a mix of a few.

Burnout doesn’t play by the rules. Some weeks you’re procrastinating, other weeks you’re bed rotting or quietly quitting.

That’s exactly why I created this quick quiz, so you don’t have to sit there guessing.

It tells you which burnout archetype you are in under 3 mins, gives you a personalised breakdown, and shares simple tips that actually make sense for where you’re at.

So whether you’re a Yes Girl, an Overachiever, or a Doom Scroller, you’ll get an insane amount of clarity and the next steps to finally start feeling like yourself again.

Take the quiz and meet your burnout girlie — she’s waiting for you to turn it around.

Final thoughts

Hitting burnout isn’t always obvious. We expect it to be loud and messy, but most of the time it’s hidden in everyday habits we brush off as normal.

I’m talking about the late nights scrolling on your phone, the constant yes’s when you’re already exhausted, the to-do list you keep avoiding, the weekends you spend hiding under the covers and the way you pack your schedule with more, more, more. Or that empty feeling of going through the motions, not really caring either way.

That’s all burnout, too.

Figuring out how it’s showing up for you is the first step. Because once you know your burnout archetype, you can stop beating yourself up for not being “ambitious enough”, “motivated enough” or “disciplined enough.”

It’s not about hustling harder either; it’s about finally doing what works for you.

Your burnout archetype isn’t forever. It’s just where you’re at right now. And the good news is, you can 100% turn things around. You can go from dragging yourself through the day to actually loving every second of it.

If you haven’t already, go take the quiz and find out which burnout girlie you are. The sooner you know, the sooner you can start making those shifts.

You’ve got this.

Thalia xx