Burnout-Proof Your Career: 5 Things I Wish I Did Sooner

Habits to prevent burnout in veterinary medicine

Healing from burnout is hard… really hard. I know firsthand how difficult it can be to come back from the edge of burnout. When you’re already exhausted (mentally, physically, and emotionally) it feels impossible to add anything else to your plate.

Treating burnout is kind of like treating heartworm. It can be painful, complicated, and expensive, especially in terms of your mental and physical health. But what if you could use a dose of prevention to stop burnout before it even starts?

I believe that burnout can be prevented with sustainable, regular habits. You don’t need a six-week sabbatical or the “perfect job” to protect yourself from burnout (although those things can help).

Here are five habits that can help stop burnout in its tracks—before it takes hold.

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Habit 1: Insert Breaks into Your Routine

Hot take: If you don’t have a real lunch break and are expected to eat “on the go” between appointments, that needs to change.

Even in emergency medicine, you need protected time each day for a real meal and a mental reset. Ideally, this should be a dedicated 30-minute block in your schedule where you are not expected to multitask.

Breaks give your body and brain a moment to reset. How many of us have worked a full day only to realize we’re starving, lightheaded, and haven’t peed since morning? You’re human. You need a moment for basic needs, and more than that… you need a moment to just breathe.

I also recommend building in “mini-breaks” during the day. Even just 3 to 5 minutes to drink some water, step outside, stretch, or listen to music can help calm your nervous system, lower cortisol, and reduce stress. Try not to use these moments for “catching up” unless absolutely necessary. Use them to simply check in with yourself and reset.

In addition to daily breaks, give yourself a true break every week. Many religions have a day of rest, and even if you’re not religious, the idea of a sabbath still holds value. Too often, our days off are packed with errands, social obligations, or catching up on more work. Try to carve out one day—or even half a day—each week to rest. Sleep in, read a book, do something creative, or spend time with loved ones. Let it be your time.

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Habit 2: Create Routine—In and Out of the Clinic

Routines are a powerful tool. They signal to your brain what to expect and help regulate your energy throughout the day. Good routines take care of you without requiring constant willpower. Think of them as support systems built into your day.

At home, develop a morning and evening routine that supports your wellness. Maybe that includes drinking a glass of water first thing, doing a few stretches, journaling, or taking your supplements. At night, you might choose to wind down with a book, turn off screens early, or do breathwork before bed. The key is to create small rituals that help you feel grounded.

At work, talk to your team about building consistency into your schedule. Even in a fast-paced environment, having a predictable rhythm helps reduce decision fatigue. Maybe that means starting the day with a brief team huddle, blocking off time for charting, or setting up a “catch-up” hour near the end of the day to return calls and wrap up. Some clinics even cluster certain appointment types at set times to improve flow and reduce stress. The more predictable your day, the more mental space you’ll have for patient care.

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Habit 3: Set and Respect Boundaries

This is a big one, and probably the hardest to implement. If you want to prevent burnout, you must protect your time and energy. That means setting boundaries and sticking to them.

Leave work on time whenever possible. Don’t take charts or cases home with you unless absolutely necessary. Avoid checking your clinic email or messenger notifications when you’re off the clock. Turn off notifications (or put your phone AWAY!) if you need to.

Learn to say “no” when your plate is already full. This doesn’t make you lazy or unhelpful… it makes you human. Boundaries protect your capacity and allow you to show up as your best self for the patients and people who truly need you.

If you’re in leadership, model these boundaries for your team. If you’re an associate, speak openly with your colleagues and supervisors about what support and structure help you thrive. Remember: boundaries are not walls. They’re guidelines that keep you safe and well.

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Habit 4: Build a Support System

While it’s important to have friends and connections outside of veterinary medicine, it also helps to have people inside the profession who truly understand what you’re going through.

For me, that’s a group text with three of my best friends from vet school. We talk about everything: difficult cases, family, funny client stories, and daily struggles. Our chat even has a silly name inspired by a 2000s rap song, which brings me joy every time I open it.

Your support system might include coworkers, mentors, online groups, or structured programs. Some great options include:

• Facebook groups for veterinary professionals
• VIN and alumni networks
• Peer support programs like MentorVet
• In-person or virtual mentorship groups

You don’t need to go through burnout (or prevent it) alone. Surround yourself with people who will remind you of your worth, your progress, and your power.

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Habit 5: Cultivate Hobbies and Wellness Practices

Hobbies are not a luxury. They are a mental health tool. Whether it’s martial arts (my personal favorite), yoga, crafting, gardening, or taking a class through your local library, having a hobby reminds you that you are more than your job.

If your whole identity revolves around being a veterinarian, it can be devastating when things go wrong at work. But when you invest in your whole self (your creativity, your physical health, your relationships) you become more resilient. Hobbies also provide joy, social connection, and a healthy outlet for stress.

Start small. Revisit something you loved before vet school. Try something new just for fun. You don’t have to be good at it. You just have to enjoy it.

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Final Thoughts: Start Now, Not Later

I encourage you to start building these habits as early in your veterinary career as possible. But if you’re already deep into your career, know that it’s never too late to start. Choose one habit to begin with and build from there.

Talk with your coworkers, leadership, and family about how they can support you as you make these changes. You don’t have to do it alone.

Need help preventing or recovering from burnout? That’s what I’m here for.

Email me at DrKatieHogan@KatieHoganDVM.com or visit my Coaching Services page to learn how coaching can help you develop sustainable habits, improve your wellness, and reclaim joy in your career and your life.

What habits have helped you heal from and PREVENT burnout? Comment on this post and let me know!