Caio Amaral

GOTO 2019 • An Engineer's Guide To Burnout And How To Hack It • Tim Duckett - YouTube


Burnout is a serious condition lead by a constantly stress period.


  • Emotional Exhaustion I don’t give a shit anymore, I can’t be bothered
  • Detached Attitude I don’t care, whatever
  • Low sense of achievement Doesn’t matter what I do, whatever

Leads To

  • Poor Performance
  • Gateway to Anxiety and Depression


Side Effects

  • Acute Physical Crises Unpleasant to do things
  • Chronic Physical Crises Long term physical side effects
  • Psychological & Social Disruptions


  • Neocortex
  • Mammalian
  • Reptilian

Reptilian Brain

  • Freeze
  • Flight
  • Fight
  • Reproduce

In cases of stress the Reptilian Brain enhances senses, making you potentially oversensitive to interpreting people’s signals talk and behavior making you overreact and depressed.

How to get out of a Burnout?

  • how burned out am I?
  • What’s Causing It?
  • What can I do to fix it?

Quick Hacks

[Maslach Burnout Inventory]( - Emotional Exhaus
Sleep at least 8 Hours

Sleep deprivation is a prohibited torture

Psychological Hacks


Labeling an emotion has been proven to reduce the impact. It engages the executive brain and disrupts the emotion’s intensity

Describe an emotion in a word or two


Technique to expose different options of paths

Describe the situation from someone else’s point of view

Passive → Active

Future → Past


Used by hostile interrogators.

3 Control Questions

  1. What can’t I control?
  2. What am I trying to control? Influence Circle
  3. What are the things that I could control, but I’m not controlling right now? Circle of control

Controlling the Sympathetic Nervous System (Box Breathing)

  1. Breath out all the way.
  2. Hold your breath for 4 seconds.
  3. Breathe In through the nose over 4 seconds
  4. Repeat 15 times.

The concentration of carbon dioxide in your blood will increase, dumping down the sympathetic nervous system.