Is it Burnout or Just Context Switching Fatigue?
Ever finish your workday feeling completely spent—but not exactly sure why? I know I have and this is a very common feeling that so many people experience, yet we rarely discuss it.
I recently came across a Reddit thread about work exhaustion, and the comments stopped me in my scroll. Dozens of people shared how drained they felt—not from hating their jobs, but from constantly bouncing between tasks. And what struck me most? How little support there is for this kind of overwhelm. So many folks mentioned how they were shamed or even blamed for feeling this way. They were accused of not being qualified, having poor time management, and a slew of other false narratives.
This struck a chord with me because it reminded me that we really need to normalize these types of conversations in the workplace and also equip people with the proper terms, tools, and resources. When I experienced my burnout journey, it went unchecked for so long because of the shame and stigma behind the word, and raising my hand for real help at work. So when I hear that folks aren't burned out and love their jobs, just hate being pulled in so many directions, I knew it was time to talk about burnout's cousin: context switching fatigue.
If you’re tired but still care about your work… if you can’t seem to focus no matter how long your to-do list gets… if you're wondering whether you need a new job or just a nap—this one’s for you.
What Even Is Burnout?
Let’s start with a definition. According to the American Psychological Association, burnout is a form of chronic workplace stress that hasn’t been successfully managed. It shows up as:
Emotional exhaustion
Detachment or cynicism
Decline in performance or motivation
Negative impact on your mental health and personal life
Burnout builds slowly. It’s not just about a hard week—it’s about weeks, months, or even years of operating in survival mode. You don’t just feel tired—you feel hopeless, unmotivated, or like nothing you do matters anymore. And while burnout affects anyone, ambitious women are especially vulnerable, particularly those who try to do everything for everyone.
So, What Is Context Switching Fatigue?
Context switching fatigue occurs when your brain is required to toggle between too many different tasks or unrelated tasks throughout the day.
Say you’re deep into writing a report, and a Slack message pops up. You respond, then check your email notifications, and before you know it, you’re scanning a spreadsheet for a different project. Then your phone buzzes with a personal reminder. You finally return to your original task, but… it’s harder now. You're slower. You’ve lost your flow state.
That mental sluggishness is caused by attention residue—your brain still clinging to the previous task. And the more context switches you make, the harder it becomes to complete tasks, think clearly, or feel energized.
According to researchers at Stanford University, even brief switches come with a measurable cognitive cost. It takes time (and cognitive resources) to reorient. And the more you do it, the less efficient and productive you become.
Burnout vs. Context Switching Fatigue: How to Tell the Difference
While they can feel similar, there are key differences:
Burnout often looks like:
Chronic emotional and physical exhaustion
A sense that everything feels pointless or hopeless
Low motivation and declining job satisfaction
Negative impact on your mental health and personal life
The need for extended time off or a major change to recover
Context switching fatigue often looks like:
Feeling mentally scattered or foggy
Struggling to complete tasks or stay focused
Enjoying your work but feeling constantly behind
Fatigue that improves after focused work or short breaks
A strong desire for systems, boundaries, or fewer interruptions
If you’re not sure which one best fits your situation, ask yourself:
Do I still enjoy the important work I do?
Am I just overwhelmed by constant distractions?
Do I feel better after a focused session or does nothing seem to help?
If you still love your work but can’t seem to focus or finish things, you might not be burned out—you might just be tired of doing too many different things in a day.
Why Ambitious Women Are Especially Affected
This isn’t just a standard workplace issue—it’s a women who are doing a lot of different things for a lot of different people issue too.
If you’re:
Managing multiple projects, teams, or stakeholders
Jumping between administrative tasks, meetings, and deep thinking
Handling repetitive tasks at work and decision fatigue at home
Answering instant messages while cooking dinner or shuttling kids around
…then you’re experiencing frequent context switches. Probably more than your brain can recover from. All of which are impacting your mental load, mood, and ability to progress on the things that matter most to you.
Frequent context switching can be the catalyst for burnout. That was my reality. I was in a constant state of multitasking and stress. I never took the time to address it until it was too little, too late. But don’t be like me, don’t wait until you’re waking up in tears before you address it. Recognize the signs and take action.
The Hidden Costs of Context Switching
Research in cognitive psychology has consistently shown the downsides:
Cognitive overload and decreased quality of your work
Less productive time and more mistakes
Increased recovery time after every switch
Loss of mental energy for the things that matter
These aren’t just personal annoyances—they have a significant impact on your ability to do your best work, maintain job satisfaction, and feel good about your day. I know when I experience context switching I find myself questioning my abilities and worth. I spiral a bit and really have to put my tools from therapy into play so I can shift my perspective and not let one hectic day define who I am.
How to Reduce Context Switching Fatigue
You don’t need to overhaul your entire daily routine—just start with these small shifts:
1. Time Block Similar Tasks
Group similar tasks (like writing, emailing, or errands) into specific blocks of time. This reduces the switch cost and helps you stay in one mental mode longer. If you have a project management system you can organize your list in this way by adding tags for the types of tasks or creating sections/boards to track similar tasks together.
2. Protect Your Deep Work Windows
Use time blocks during your peak energy hours to focus on your most important tasks. Mute Slack messages and email notifications during these windows.
3. Take Intentional Short Breaks
Even a 5-minute walk or break between projects can reset your brain and improve cognitive function. This is why I am such a huge fan of the pomodoro method and timer. It ensures that after 25 minutes of focus, you get a 5-minute break, and the more blocks you do back to back, the longer the breaks get.
4. Use Project Management Tools
If you’re juggling multiple priorities (especially as a project manager or team lead), tools like Asana or Trello can help you track specific tasks, reduce cognitive load, and collaborate more clearly with team members. If you're new to these tools and looking for help setting them up, let's chat! Right now, I'm offering a $300 discount to anyone who books my custom Asana Build service before the end of August.
5. Limit Unnecessary Interruptions
Say no to last-minute meetings when possible. Use asynchronous communication ( emails or comments via your project management system) for status updates and minor questions.
What If It’s Actually Burnout?
If none of the above helps and your exhaustion feels emotional and all-consuming, it might be time to look deeper.
Start with support—whether it’s therapy, coaching, or just a trusted friend. For me, I decided therapy was the best solution because of how my burnout impacted my self-worth. I also turned to this book and found it super helpful. I also have a family friend who experienced a similar burnout journey and is the author of this book, which is another excellent resource. If reading is too much, take a moment to evaluate what’s no longer working. Are you consistently sacrificing your mental health and personal life for work? Are you stuck in survival mode?
Sometimes the first step isn’t another tool—it’s permission to rest and reassess. The world glorifies multitasking. However, the human brain was designed for single task focus, not endless pings, pivots, and pivots from pivots.
So if you feel like you’re working all day but never making progress, it’s not because you’re lazy. It’s because your brain is overloaded by context switches, new information, and the cost of switching between too many priorities. You deserve better results and more peace. And sometimes, the way forward isn’t doing more—it’s doing way less and focusing on one thing at a time.
If this is a foreign concept to you, stick around because that's all we talk about here at Savvy Sloth Strategies. Moving at a pace that is manageable and ultimately makes you feel successful without the overwhelm and burnout that traditionally come with society’s standards of success and productivity. Subscribe to our newsletter for more tips on how to make this more of your norm.
