CHRIS DUCKER: Bouncing Back from Burnout

Sep 10, 2025

Chris Ducker, an author and entrepreneur, opens up about his struggle with burnout and adrenal fatigue, stressing that hustling isn't always the solution. He shares how joy-filled practices, like bonsai gardening and birdwatching, can revitalize leaders. Ducker emphasizes self-care as a strategy, not a luxury, and highlights that success should never compromise health or happiness. He advocates for the rejuvenating power of hobbies and the importance of balance, urging listeners to invest in fulfilling personal interests for long-term well-being.

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ANECDOTE

Two Personal Burnouts That Changed Everything

Chris Ducker described two burnouts: one in 2010 and a severe relapse in 2021 that forced a multi-week break from work.
He was diagnosed with depression, anxiety, and phase-three adrenal fatigue and later recovered through lifestyle and medical interventions.

INSIGHT

Burnout Isn’t Only About Long Hours

Burnout doesn’t require extreme overwork; life context and chronic stresses can create it even with reasonable hours.
Ignoring non-work stressors risks missing true causes of exhaustion and adrenal fatigue.

ADVICE

Use Micro Moves And Schedule Self-Care

Do micro moves: schedule small, consistent 1% lifestyle changes that compound into recovery and resilience.
Treat self-care as a business strategy that preserves your capacity to lead long term.

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After experiencing burnout and adrenal fatigue, author and entrepreneur Chris Ducker realized hustling harder wasn’t the answer. He gets candid about burnout, recovery, and why joy-filled practices are essential for leaders who want to last. Two of his favorites: bonsai gardening and birdwatching. He also makes a compelling case for getting outside. It’s a refreshing invitation back to an embodied, sustainable way of life.

Memorable Quotes

“I hadn't necessarily been burning the candle on both ends. But what I had been doing was a little too much of pretty much everything.”
“You don't need to break in order to take a break.”
“Self-care actually is a strategy, and it's a strategy that you can use to your advantage, particularly from a business owner standpoint.”
“Ultimately you're the engine, you're the spark, you're the difference maker. But even engines need a little maintenance.”
“Hobbies, particularly creative hobbies, if you spend a minimum of two hours a week on your hobby, you will be as much as 30% more productive in your work.”
“Any kind of success that costs you your health or your family or your joy isn't really actually success.”
“We want that big win, that big roar. And you only get that by being really consistent and the real game here is patience. It's consistency, it's showing up when it's not sexy, when it's not flashy, it's doing the unsexy work.”

Key Takeaways

Burnout Isn’t Just Overwork. Stress from life, context, and even unsustainable pace can take you down. Your body always keeps the score.
Self-Care Is Strategy. Leaders last when they guard their health and energy—because even engines need maintenance.
Hobbies Heal. Joyful pastimes don’t just prevent burnout; they restore creativity and can boost productivity by up to 30%.
Step Outside. Just 15 minutes in nature can reset your mind and body. Make it nonnegotiable.
Small Shifts, Big Change. Consistent micro moves compound into lasting transformation.

Resources

The Long Haul Leader by Chris Ducker
Youpreneur community

Watch on YouTube at: https://youtu.be/GOLw7Vz4kRA

This episode was produced by Sarah Vorhees Wendel of VW Sound