Burnout is intense for a Dev with un-diagnosed ADHD. I was always in reactive high energy mode for four years as a developer, became the guy they pulled in when there was a problem because I could see solutions that where not obvious faster than my peers or the senior devs. When I burned out I crashed hard, developed anxiety around working in office buildings, still have a hard time getting into coding after four years.
I did not know I had ADHD until earlier this year, now my burn out makes sense as to why it was so intense.
Please practice self care, establish boundaries with work, and fight against the stupid notion that to be a developer you have to give up friends, family, and put in 100 hour work weeks followed by 40+ hours of "Learning/Personal project time" outside the office.

I see "Breakfast", "Exercise" and "Going to sleep" in your daily schedule. You were clearly not working hard enough!
< / irony >

I am in the industry for 15 years now. I had my share of burnouts, too. My 2c:

1. Force yourself to take breaks often. Uncomfortably often. Use your willpower to stop working; not to continue working.
   Deep diving into a task for a couple of uninterrupted hours feels like you're in the flow and super productive, but trust me on this: Taking breaks does not break your flow; on the contrary, intensifies it. Plus, it induces the "time compression" phenomenon. Look it up.
   I have been using Pomodoro (25min work + 5min forced break) since I discovered this, and it was the best thing ever, until I experienced Mob Programming and had only 4 minutes to type or talk!
   Anyway. Force yourself to take frequent breaks. Thank me later.

2. Force yourself to stop working at the end of your work day. For me it's 17:30.
   It doesn't matter if you started late today.
   It doesn't matter if you were not productive today.
   It doesn't matter if today was all meetings and discussions and you couldn't code as much as you wanted.
   It doesn't matter if you're in the flow and just gotta finish this thing in 10 seconds. (Tomorrow you'll need another hour of work for refactoring that crap anyway.)
   It even doesn't matter if you still have to commit+push. (You should have done it earlier. A whole night full with the fear of your disk dying along with today's work shall teach you this lesson.)
   Once the work time is up, drop that keyboard. No excuses.

3. Burnout is not limited to your work life. If you're going through difficulties in other areas of your life, you'll be significantly more vulnerable to burnout.
   Avoid taking on big responsibilities if you're in such a situation. And GET HELP. NOW. Don't wait until burnout; it's takes MONTHS to YEARS to fully recover if you allow it to happen.
   On the flip side, if you're supported by your life outside your work then you'll be stronger and more resilient then you'd imagine.
   Wanna succeed at work? Wanna impress your colleagues and superiors? Wanna be that beast who delivers the MVP for that startup single-handedly in record time? Then have at least one hobby that you do better than average. Socialize regularly. Get physically and mentally fit. Participate in collaborative efforts for things that have nothing to do with software, even take days off for them because you want to achieve stuff with those people in your social circles.
   Now, you will surely have to put all of these on hold for delivering that MVP, but you'll do it with the condition of running back to them right after the deadline AND you'll make it crystal clear that you making these sacrifices is exceptional and should not be considered as the norm.

I really like the message of this post. It's basically a message of goodwill to all and saying "Look after yourself."

To add from my experience, I would say that conditions like burnout are part of the process of growing older and wiser to discover what your values really are.

As a youngster we're often taught about the concepts of 'professionalism'. We're spoon-fed stories of 'success' where CEOs wake up at 4am every day to work all through their lives. What's not often told are the stories of grief, as the 55 year old watches their children leave home having hardly shared a moment of their childhood. The stories of disillusion as people rise the ranks of their corporate setting to discover the pointlessness of it all. Stories of people plodding through their existence to pay the mortgage watching time pass by as their dreams fade away. The sacrifices that people make in the name of 'success'.

It takes a person a long time to know who they are and what they want. One person's idea of success is not the same as another's. I think burnout is sometimes just a step along the road of discovering what's really important in life, and what 'successful' really means for you.

Boundaries are so important. Sadly not all workplaces believe that their people are human. I have been at places where they wanted me to skip the birth of my child for a release; where I had to explain that 108 hour work weeks are a cause of staff turnover. Sales and leadership teams that deny your humanity do not deserve your loyalty. Your client is not a god. No one is on their death bed wishing they had looked at more pull requests.

I once had a conversation with an HR lead that said upon hearing my complaint of burnout that, "I was not cut out for the industry". This was preceded by a conversation with sales in which I was told, "You just burn out the dev, and get a new one. Thats how it works." I was smoking ashes at that point. There was no support from the top except, "Just stick around! We'll figure out a solution later!" after a months long death march on a project. My level of burnout left no f*cks for their answer. My resume was already sent before he had stopped me in the hallway.

I wish this were a one off event. A tech senior VP at the same company once told me that if I was getting out of shape due to overtime, that I should just "Buy bigger pants". I lasted 8 months. My predecessor lasted 8 months. The guy who came after me....lasted about 8 months. Agency life for developers can be toxic. We are told to have boundaries, but if no one respects them it is very tricky to either keep those boundaries or the job.

I wish that scenario were a one off, but our industry is plagued by the notion that developers are disposable and best hired when young. Something has to give, and that something can't just be on the developer. Many workplaces in Canada rely on legislation passed during the Y2K scare, that overtime is unpaid on IT. This has lead to some rather toxic environments for developers. That loophole needs to be closed, and we need to stop competing on who can destroy themselves more to get the work done.

I've had severe forms of burnout almost two times in my career: the first one was very bad and the second one almost happened; I had the good idea to quit and unplug myself from coding for a while.

I wrote a whole article about that if somebody is interested.

tl;dr:

• Stress related to your work can push you from mild to severe form of burnout.
• Burnout can manifest itself via a mix of cynicism, a lack of accomplishments, a feeling of exhaustion, an obsession regarding your job, and negative emotions.
• The causes of a burnout are multiple too. Do you overwork? Do you feel a lack of control and autonomy in your job? Is the company culture nurture open communication and experiments?
• To prevent yourself going further on the Burnout Road, you should try to explain to your managers that the work environment needs to change. Trying to “fix” an employee’s burnout won’t save his colleagues, and it won’t improve the company culture.
• Rely on your family and your social interactions to escape the Burnout Road. Strong social bounds are the best medicine against chronic stress.

Wooooow this quite a post. I don't know what to applaud more if the content of it or the way it was structured...

👏👏👏

I would add as an antidote to have clearly defined routines and try to be a little bit better everyday.

The mistake that most of us make is pushing ourselves to more work, even when our mind and body says NO. Good article highlighting the importance of taking self-care. 👍👏👏

Reality of every CodeNewbie developer this days...
But we have to differentiate between hardwork and burn out our self...
Nicely explained and some recommended preventios..
Great article!!!👏

This week I have been getting 4 hours of sleep and I go to work everyday at 8. I however don't feel any burn out, I feel as if I was built for this, to me, coding is not work, it's a way of life, without it, there is nothing more, just emptiness.

I honestly think i am experiencing it right now or atleast at the verge of it. Thanks for this brother!

Nicely explained.. it would help people s a lot

Amazing i was not knowing that this all happened because of these work schedule, will look over it. Nicely explained 👏🏻👏🏻👏🏻👏🏻

Great Article Nirbhay !!!

Whoa, way too many memes for my taste :D but good article! Thanks!

This article fell like a glove. Thanks!