Burnout: Simple Daily Practices That Make a Big Difference

Burnout is no longer just a buzzword — it’s a real and rising issue across workplaces, families, and communities. According to wellbeing expert and keynote speaker Jase Te Patu, burnout doesn’t arrive overnight — it builds slowly, silently, and often while we’re busy “pushing through.”

Having personally experienced burnout twice, Jase now dedicates his life’s work to helping people and organisations build sustainable wellbeing. As the Founder of Hauora Aotearoa, an award-winning wellbeing disruptor, TED Talk speaker, and national mental health advocate, Jase blends science, lived experience, and Māori-informed practices to deliver tools that actually work in the real world.

Jase shared his top five practical tips for avoiding burnout — simple, human habits that make a powerful difference.

1. Listen to Your Body (It’s Talking to You)

Burnout doesn’t start in your calendar — it starts in your body.

Jase encourages people to tune into their physical signals:

• Tight shoulders

• Neck tension

• Poor sleep

• Frequent blinking

• Constant fatigue

These aren’t random — they’re your body asking for attention. Learning to recognise early warning signs is one of the most powerful burnout prevention tools you have.

Thought leader tip: Prevention beats recovery. The earlier you notice stress, the easier it is to reset.

2. Prioritise Sleep Like Your Life Depends on It (Because It Does)

Jase is firm on this one: 8–9 hours of sleep isn’t a luxury — it’s a necessity.

Quality sleep:

• Lowers cortisol (your stress hormone)

• Resets your nervous system

• Improves focus, mood, and resilience

• Helps prevent long-term burnout

If your productivity relies on caffeine and adrenaline, it’s time for a reset — not another coffee.

3. Take Regular Breaks (Micro-Resets Matter)

Burnout often comes from never stopping.

Jase sets an alarm every 40 minutes to:

• Stand up

• Walk around

• Refill his water bottle

• Step outside

These small, intentional pauses prevent stress from stacking up and keep your energy sustainable throughout the day.

Wellbeing rule: You don’t need a holiday to reset — you need better rhythms.

4. Set Boundaries — And Protect Them

One of the biggest contributors to burnout? Always being “on.”

Jase’s advice:

• Put work tools down — and leave them down.

• Don’t answer calls or emails after hours.

• Protect weekends and evenings.

• Be fully present with your people.

Boundaries aren’t about doing less — they’re about doing what matters well.

5. Pour Into Your Wellbeing Cup — Daily

You can’t pour from an empty cup — and waiting until it’s empty is the fastest path to burnout.

Jase encourages doing one small thing every day that fills you up:

• Walking the dog

• Playing with your kids

• Doing a puzzle

• Sitting outside

• Moving your body

These daily deposits create an overflowing cup — and that’s where sustainable performance lives.

Why Jase Te Patu Is a Sought-After Wellbeing Speaker

With over 32 years in the wellbeing industry, Jase Te Patu is a trusted voice in mental health, leadership, and resilience. A former NZ sportsman, Les Mills presenter, Mental Health First Aid Trainer of Trainers, and Edmund Hillary Fellow, Jase has led national conversations on wellbeing — including spearheading New Zealand’s Mental Health Awareness Week.

As the Founder and CEO of Hauora Aotearoa, Jase delivers Māori-informed, science-backed wellbeing strategies that transform schools, workplaces, and communities across Aotearoa.

His keynote talks and workshops leave audiences:
✔ Energised
✔ Equipped
✔ Empowered
✔ And genuinely changed

Ready to Build Burnout-Proof Teams?

If you’re looking for a powerful keynote speaker, facilitator, or bilingual MC who can inspire meaningful wellbeing change, Jase Te Patu delivers impact that lasts beyond the event.