Burnout Proof | Build a Business, Life + Career Without Burnout

Ellyn Schinke | Burnout Coach, Consultant, and Speaker
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Welcome to the Burnout-Proof Podcast, where ambition meets alignment. Hosted by Ellyn Schinke, former scientist turned #1 burnout coach on Google, this show is your go-to for building burnout-proof success. Whether you’re a corporate go-getter, solopreneur, or thriving entrepreneur, discover how to overhaul your mindset, systems, and self-care so you can do epic shit—and feel good doing it. 🎙 Learn more at coachellyn.com/podcast

  1. 1D AGO

    Burnout-Proof Shutdown: The End-of-Day Routine That Actually Sticks

    Every entrepreneur obsesses over morning routines — but the real reason you can't shut your brain off at night is because you never built an end-of-day shutdown routine that actually works. In this episode of The Burnout Proof Podcast, we break down the warm-up vs. cooldown framework and shares the athlete analogy that makes a shutdown routine finally click for solopreneurs and business owners. You'll learn how to build a burnout-proof evening wind-down that adapts to your current season — whether you're in a heavy push, regular rhythm, or recovery mode. If you're a solopreneur who's tired of staying mentally clocked in after hours, this episode gives you the system to protect your energy, prevent entrepreneur burnout, and actually stop working when the workday is done. In this episode you'll learn: Why your morning routine can't save you without an end-of-day shutdownThe athlete recovery analogy that reframes how entrepreneurs should wind downA 4-step shutdown structure you can steal and use tonightHow to adjust your routine based on your current business seasonKey takeaways Your morning routine is your on-ramp. Your end-of-day shutdown is your off-ramp.“Slamming the brakes” at the end of the day keeps you wired, restless, and mentally clocked in.Athletes recover on purpose (stretch, shake-out, ice bath, trainer). Your shutdown is that recovery protocol.Your shutdown should change by season: regular, heavy push, and recovery days.The goal is a system, not a perfect routine.The shutdown structure (steal this) Brain dump (capture loose threads)Review tomorrow’s game plan (stop planning at night)Close loops (or write the exact restart point)Cooldown activity (journal, walk, stretch, screen-free)If this hit, come tell Ellyn what season you’re in right now: heavy push, regular, or recovery.And let's connect in my community here!

    14 min

  2. 3D AGO

    Build Momentum in Small Pockets of Time (Without Burning Out)

    Most marketing advice assumes you have uninterrupted workdays, endless mental bandwidth, and the nervous system of a robot. If you’re building a business in small pockets of time, that advice is not just unhelpful. It is a fast track to burnout. In this episode, I’m joined by Olivia Radcliffe, bestselling author of Hold My Juice Box and founder of The Bluebell Group. Olivia is a business and marketing coach for mom entrepreneurs and other time-strapped business owners who are juggling clients, caregiving, and cold coffee. We talk about what burnout actually looks like in real life, how to build momentum when your schedule is chaos, and why your best marketing move might be simplifying your systems instead of adding another platform. You’ll hear us unpack the “little frictions” that quietly drain capacity, the difference between chasing and magnetic messaging, and the simple prioritization filter Olivia uses to decide what’s worth doing when you only have 20 minutes. In this episode, we cover: The sneaky burnout signs nobody posts about (including the emotional reactivity red flags)Why "simplify your life" is a real burnout proof strategy not a cute quoteHow to build mometnum when you're working in tiny pockets of timeThe "Revenue Today vs. Revenue Tomorrow vs. Everything Else" framework, which I LOVE and have used since this conversation!How to capture shiny ideas without derailing your day (especially for neurodivergent brains)Using AI and automation to reduce load, not create a more complicated tech stackEnergy awareness, cycle tracking, and planning work around real capacity Connect with Olivia: Here's the full show notes page on my website. Follow Olivia: ⁠ Website | Instagram | LinkedIn | Substack | 10 ChatGPT Uses for Mompreneurs | Join Olivia’s Cold Coffee Club Skool Community >> Burnout-proof next step: Take The Burnout Quiz: https://www.coachellyn.com/quiz And if you’re ready to build the systems that make your business lighter (not louder), explore: Systems School: https://www.coachellyn.com/systems Burnout-Proof Business: https://www.coachellyn.com/bpb And with that, stay relentless, achiever.

    45 min

  3. FEB 17

    Single Girl Hustle: When Your Life Doesn’t Force You to Log Off (& That’s Why You’re Burned Out)

    If you live alone, do not have kids, or do not have built-in “log off” moments, your work can expand forever. And that is exactly how high-achievers quietly burn out. In this episode of The Burnout Proof Podcast, Ellyn breaks down why burnout prevention looks different when you do not have structural interruption. No partner waiting for you at 5pm. No school pickup. No shared calendar. Just you, your ambition, and a nervous system that was not built for endless output. We'll talk: Why “work-life balance” advice fails when your life does not naturally interrupt your workThe hidden risk of ambition with unlimited space to runHow to build intentional friction so your systems protect your future selfWhat containment actually looks like in real life (hard stops, social anchors, movement commitments, and calendar boundaries)If you are a high-achieving business owner, coach, or consultant who keeps overextending because nobody is forcing you to stop, this episode is your wake-up call. Join the Mindset Meets Systems Challenge (Feb 16–20): come get the mindset shifts and the systems that make boundaries real. Go to coachellyn.com/challenge. Join my email list here. Join the Skool community here!

    14 min

  4. FEB 10

    I Don’t Know If I Have ADHD — But I Do Know This...

    Stayed up until 2AM. Woke up at 9:20. Opened your laptop to Google one thing and suddenly it's noon—and your brain is screaming that the day is over. Sound familiar? In this raw, unfiltered episode, Ellyn shares what happened when a simple Google search turned into a full ADHD research spiral (complete with sheet changing, laundry folding, and creating a 12th AI persona). But here's the thing: she wasn't wasting time. She was learning, organizing, regulating, and structuring—just not linearly. This episode digs into the messy truth of being high-functioning when your brain doesn't work the way you think it should. Whether you have an ADHD diagnosis, suspect you might, or just know your brain operates differently—this one's for you. Key Quotes "Self-awareness is data. Not vibes, not drama. Data." "You can compensate so well that your impairment looks like high performance, especially under chronic pressure." "The real question isn't 'Do I have the label?' The real question is: Am I honoring what I know about myself?" "My Notion dashboards are not aesthetic hobbies. They are scaffolding for my life." "Self-awareness without implementation is frustration. Self-awareness with implementation? That's power." "You don't need a clinical stamp of approval to trust what you already know about yourself. You just need to stop apologizing for it." Resources Mentioned Mindset Meets Systems Challenge → coachellyn.com/challengeSunday CEO Diaries (email list) → coachellyn.com/listFree Skool Community → Join for more burnout-proof strategies

    19 min

  5. FEB 3

    Is Your Tech Secretly Killing Your Nervous System? (My $3,000 Tech Bill)

    If you’ve been telling yourself “I just need to be more consistent,” this episode is your reality check: a lot of what we call a mindset problem is actually a systems and infrastructure problem. After getting hit with an unplanned $3,000 tech bill, I realized my stress was not coming from my business. It was coming from friction I had been tolerating for way too long. Glitchy hardware, broken ports, janky workarounds, and daily troubleshooting were quietly draining my nervous system. In this episode, we unpack how tech friction turns into procrastination, avoidance, reactivity, and the shame spiral of “what is wrong with me.” And we land on the Sunday CEO truth: if your system only works when you babysit it, it’s not a system. It’s a stress hobby. In This Episode, We Cover: Why “I can’t be consistent” is often a nervous system response, not a character flawHow tech friction creates burnout fuel, even when everything “technically still works”The hidden cost of constant workarounds: time loss plus emotional recoveryThe line you need to remember: if your system needs babysitting, it isn’t a systemA tiny audit question that will instantly show you what is draining you mostThe Key Quote: “If your system only works when you babysit it, it’s not a system. It’s a stress hobby.” Tiny Action Steps: Answer this honestly: What’s the most annoying “it technically still works” thing you’ve been tolerating in your business or life? Then ask: What is that costing you in nervous system energy? Links + Resources Mindset Meets Systems Challenge (Feb 16–20): https://www.coachellyn.com/challengeBurnout-Proof Business: https://coachellyn.com/bpbThe Burnout Quiz: https://www.coachellyn.com/quizListener Question: What’s one piece of “digital duct tape” you’ve been relying on that you know is making everything harder?

    16 min

  6. JAN 27

    If the State of the World is Burning You Out…

    Does the state of the world ever feel like it's burning you out? The last few years have been heavy—and right now feels especially dystopian. In this raw, unfiltered episode, I'm talking about what we actually need when everything feels like it's falling apart: systems that carry the weight when we can't. This isn't a tactical how-to episode. It's a behind-the-scenes look at why systems aren't just about productivity—they're self-care infrastructure. I'm sharing the exact systems that have held me through processing heavy emotions, taking a public political stand, and navigating the chaos of building a business while the world feels like it's on fire. In This Episode: Why emotional burnout is different (and what to do about it)The reframe that changed everything: systems as self-care, not productivity hacks7 specific systems that have supported my mental, emotional, and physical health when the world is heavyHow to let your systems hold you when you can't hold yourselfWhy "f**k perfect" is the most important mindset right now Key Timestamps: 04:46 - What emotional burnout actually is (and why it's so insidious) 10:02 - The reframe: systems become self-care 13:12 - Morning routines that regulate your nervous system 15:43 - How systems let you fall into autopilot when you need to 17:37 - Why we build systems in the first place Resources Mentioned: Daily Check-In & Check-Out pages (Notion templates)Habit Tracker systemWeekly Review processFinance Hub for reducing uncertaintyCEO Schedule for removing decision fatigueJoin the Mindset Meets Systems Challenge: Ready to build systems that actually support you—not just your productivity? Join the free Mindset Meets Systems challenge in February and learn how to create infrastructure that holds your business (and your humanity) when the world feels heavy. 👉 Join the challenge here Connect with Ellyn: Website: coachellyn.com Burnout-Proof Business: coachellyn.com/bpb Take the Burnout Quiz: coachellyn.com/quiz Instagram: [@coachellyn] If this episode resonated with you: Follow the show on Spotify or Apple PodcastsLeave a 5-star review on Apple PodcastsShare this episode with a friend who needs to hear itDM me on Instagram and let me know what landed Episode Keywords: burnout prevention, emotional burnout, systems for entrepreneurs, self-care for solopreneurs, sustainable business systems, stress management entrepreneurs, nervous system regulation, business infrastructure, work-life integration, burnout recovery

    17 min

  7. JAN 20

    The Data Behind Burnout: Cortisol, Gut Health & Why Your Nervous System Is Sabotaging Your Business with Jessica van Antoine

    You're doing everything right—boundaries, meditation, systems—but you still feel exhausted, irritable, and like you're operating at 70% capacity. What if the problem isn't your mindset or your schedule... but physical imbalances you don't even know exist? In this episode, I sit down with Jessica Van Antoine, founder of Phoenix Functional Health and functional health practitioner who specializes in working with female entrepreneurs. Jessica comes at burnout from an angle most coaches completely miss: the physical data—food sensitivities, gut health, cortisol patterns, and mineral imbalances—that shows you why your body is running on fumes even when you're "doing all the right things." Jessica shares her own burnout story (working 90 hours a week at a wellness center while literally taking up smoking just to get a break), the moment she realized self-care alone wasn't enough, and how functional lab testing changed everything. We dive into the tests most service providers have never heard of, what your body is trying to tell you, and why your body is actually your business's most important asset. If you're the kind of Sunday CEO who's tried everything and still doesn't feel like you should—this episode is your permission slip to get the data. Key Timestamps 00:00 - Welcome to the Burnout-Proof Podcast 02:12 - Jessica's burnout story: 90-hour weeks and smoking to take breaks 08:02 - The first test that changed everything: food sensitivities 15:33 - Leaky gut explained (and how to heal it) 24:31 - The Hair Tissue Mineral Analysis (HTMA) and burnout markers 34:09 - The Dutch Test: cortisol, hormones, and your body's stress response 40:26 - Why stress fundamentally changes how your body works 45:23 - Jessica's toolkit: massage, osteopathy, acupuncture, and functional testing 50:09 - Why your body is your business's most important asset About Jessica Van Antoine Jessica Van Antoine is the founder of Phoenix Functional Health and has been in the health and wellness industry since 2009. She's a former massage therapist, yoga teacher, and wellness educator who evolved into functional health practice after her own burnout breakdown showed her that self-care alone wasn't enough. Jessica now works specifically with female entrepreneurs to address the physical imbalances—food sensitivities, gut health, cortisol dysregulation, and mineral deficiencies—that keep high-achievers operating at reduced capacity. Connect with Jessica: Website: phoenixfunctionalhealth.comInstagram: @phoenixfunctionalhealthLinkedIn: Jessica Van Antoine Resources Mentioned: Adrenal Mocktail Ebook (remineralize your body) - on Website4-Week Home Detox Guide (room-by-room chemical audit) - ⁠on Website⁠Food Sensitivity TestingGI Map (gut microbiome stool test)Hair Tissue Mineral Analysis (HTMA)Dutch Test (cortisol and hormone testing)Functional lab testing vs. standard bloodwork Join the Conversation This episode is packed with resources on Jessica, functional health testing, and how to actually fix what's broken in your body—not just band-aid it with more self-care hacks. Join us inside the free Skool community where I've dropped links to all of Jessica's resources and testing options, my breakdown of which tests to start with, plus my brand new Notion Tip of the Week series for service providers who want their business systems to actually support them. Search "Coach Ellyn Skool community" or check the show notes for the direct link.

    54 min

  8. JAN 13

    The 3-Question New Years Reset (No Overhaul Required)

    In this episode, Ellyn breaks down why your systems don't need a complete overhaul—they just need a strategic reset. She shares her three-question framework for identifying what's actually working, what's creating friction, and what ease could look like in your business. Plus, she walks through a real example of how she simplified her weekly review process to take 15 minutes instead of 45. WHAT YOU'LL LEARN: The Build, Use, Tweak Framework: How to approach system maintenance as an ongoing practice, not a one-time eventThe 3-Question System Reset: A simple audit process to identify what's working, what's cluttered, and where you can create easeReal-World Example: How Ellyn simplified her weekly review by embedding her Notion databases directly into the templateThe Power of Romanticizing System Maintenance: Why making your systems work feel sacred helps you stay consistentHow to Prioritize System Updates: Create a 6-month calendar with one small system update per week KEY QUOTES "You're not removing value, you're removing friction." "System maintenance and system improvement is not a one-time event, it is ongoing." "If your systems feel like a drag, you're not going to do it. But if they feel sacred and cozy, you're going to actually do it." THE 3-QUESTION RESET What's actually working right now? Identify the systems, tools, and processes that are serving you wellWhat feels cluttered and overwhelming? Pinpoint where friction exists in your current setupWhat would ease look like this quarter? (Or: What's creating friction right now?) Envision what a simplified version could be Notion - The systems platform Ellyn uses for her business infrastructure Sunday CEO Diaries - Ellyn's email newsletter for burnout-proof strategies Free Monday Morning Notion Tips: Weekly live streams in Ellyn's free Skool community⁠ NEXT STEPS: Ready to simplify your systems? Start by answering the three questions from this episode. Pick ONE priority and ONE system to focus on first. Then create your 6-month calendar with one small system update per week. Want more support? Join Ellyn's free Skool community for weekly Monday morning Notion tips, or subscribe to the Sunday CEO Diaries. CONNECT WITH ELLYN Website: coachellyn.com Email List: coachellyn.com/list Ellyn's free Skool community⁠ This episode is part of the Systems pillar of Ellyn's Sustainable Success Framework.

    20 min
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Welcome to the Burnout-Proof Podcast, where ambition meets alignment. Hosted by Ellyn Schinke, former scientist turned #1 burnout coach on Google, this show is your go-to for building burnout-proof success. Whether you’re a corporate go-getter, solopreneur, or thriving entrepreneur, discover how to overhaul your mindset, systems, and self-care so you can do epic shit—and feel good doing it. 🎙 Learn more at coachellyn.com/podcast

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