On this epsiode, burnout expert Cait Donovan explains why burnout isn’t about overwork. It’s a pile-up of mismatches. Learn the signs, the brain science and what leaders can do. I came across a stat recently that stopped me: 83% of workers reported some level of burnout going into 2026. That’s this year. Most of us blame long hours or chronic stress, and for years so did I. I overwork (you all know that), and whenever I felt exhausted, I assumed I was failing. Then my friend Cait Donovan told me, “It’s actually not that. It’s a mismatch problem.” I told her, “Girl, I need to have you on the podcast.” Cait hosts FRIED, a top 1% podcast with over a million downloads, and she wrote the new book Mismatch: Why Good People Burn Out in Good Organizations. In this epsiode we're diving into why burnout isn’t a personal failure and isn’t simply an overwork problem. We talk about how to tell normal tiredness from real burnout, what a 2025 brain-imaging study found in burnt-out brains, and how childhood patterns like perfectionism and people-pleasing set us up for burnout. We also cover the one emotion that signals a mismatch every time. As a clinical exercise physiologist, I added what chronic fight-or-flight does to our long-term health, and I asked Cait the question I keep hearing from the executives I work with: what should leaders actually be looking for? I took notes while editing this one, and I think you’ll want to as well. In this episode, you’ll learn: 1. How can I tell if I’m burnt out or just having a bad week? Look at whether rest still works. Feeling tired by Friday and refreshed by Monday is normal. Cait explains that burnout is when your recovery no longer works: a weekend, a vacation or even a sabbatical doesn’t restore your energy. 2. If burnout isn’t caused by overwork, what causes it? According to Cait, burnout comes from a series of mismatches that compound over time. They show up across six areas of life: workplace, family, culture, environment, health, and personal traits and coping habits. No single mismatch causes burnout. They pile up slowly until something breaks. 3. Why do so many high achievers miss the signs of burnout? Patterns like perfectionism, people-pleasing and hyper-independence often develop in childhood. They can weaken interoception, which is your ability to notice what’s happening inside your body. As Cait puts it, “Your brain wasn’t designed to notice.” Recovery starts with the basics: pee when you need to pee, rest when you’re tired and eat when you’re hungry. 4. What is the biggest warning sign of burnout at work? Resentment. Cait says it signals a mismatch every time, whether the cause is structural, relational or personal. Leaders can spot it on their teams through passive-aggressive comments, growing negativity and short “as per my last email” replies. 5. Can burnout be prevented, and what should I aim for instead? Cait doesn’t fully believe in burnout prevention. The people who need it most often can’t feel the warning signs, so they assume the advice is for someone else. She recommends aiming for a “75% match” instead of a perfect life: fix the mismatches you can, so you have enough energy to handle the ones you can’t. Time Markers 00:00 Burnout Starts With Accumulating Mismatches 00:19 Why Burnout Is a Growing Workplace Issue 01:37 Meet Cait Donovan, Burnout Expert 03:24 Why Rest May No Longer Work 06:20 Understanding Burnout and Recovery 09:08 The WHO Definition of Burnout 11:30 Burnout Research and the Brain 17:00 Chronic Stress and Fight-or-Flight 20:00 Why Burnout Is More Than a Workplace Problem 22:32 Childhood Patterns and Burnout 26:48 Perfectionism, People-Pleasing and Hyper-Independence 29:00 When Coping Habits Become Self-Neglect 33:00 Emotional Awareness and Burnout Recovery 37:00 Self-Compassion and Recovery 39:00 The Six Areas of Mismatch 46:01 What Leaders Should Look for in Their Teams 48:04 Resentment: A Warning Sign of Mismatch 52:00 Recognizing Resentment at Work 56:52 Why Burnout Prevention Can Miss the Point 1:00:00 Working With Mismatches You Cannot Immediately Change 1:03:20 Final Takeaways and Closing About my guest I’ve known Cait Donovan since I was a guest on her podcast in early 2023, when my first book, Unhunched, came out. It was a full-circle moment to have her on my show this time. Cait is a burnout expert, keynote speaker and host of FRIED: The Burnout Podcast, a top 1% show with over a million downloads. She wrote The Bouncebackability Factor and the new book Mismatch: Why Good People Burn Out in Good Organizations. As a speaker myself, I can tell you her 4,100 five-star keynote reviews and 99% approval rating are no small feat. She practiced as an acupuncturist for about 15 years and holds a degree in biobehavioral health. Organizations call her when they’re ready to fix the real causes of burnout. Resources mentioned in this pod: 📘 Mismatch: Why Good People Burn Out in Good Organizations by Cait Donovan, out October 27: [caitdonovan.com/mismatch]🎧 FRIED: The Burnout Podcast📗 The Bouncebackability Factor by Cait Donovan📊 DHR Global, Workforce Trends Report🧠 World Health Organization’s definition of burnout (May 2019)🔬 Maslach Burnout Inventory💛 Kristin Neff’s work on self-compassion📕 Unhunched, my first bookOther books on this topic The Burnout Solution by Sharon Grossman The Burnout Epidemic by Jennifer Moss Enjoyed this episode? If this conversation changed how you think about burnout the way it changed how I think about it, please share it with a colleague or a leader who needs to hear it. You don’t have to do this alone. We’re all in it together. Subscribe to 9 to 5 Wellness so you don’t miss an episode, and if you leave me a ⭐⭐⭐⭐⭐ review, it helps more busy professionals find the show. 🔗 Connect with me: [aeshatahir.com] | LinkedIn | 9to5wellness.com Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟 My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/
