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    Health & Fitness

    FRIED. The Burnout Podcast

    Your best people aren't lazy. They're burned out. And there's a difference — one that costs you performance, retention, and culture if you can't spot it.

    FRIED: The Burnout Podcast is a top 1% global show with over a million downloads, hosted by keynote speaker and burnout expert Cait Donovan. It's the show for leaders, executives, HR professionals, and high-responsibility humans who want to understand burnout at a systems level — not just survive it personally.

    The core question FRIED keeps asking: Where is the work no longer matching the humans doing it?

    Burnout isn't a motivation problem. It's a mismatch problem. When the fit between people, roles, expectations, and organizational systems breaks down — disengagement builds, resentment festers, and your best people start quietly planning their exit. FRIED helps you see those mismatches before they become crises.

    Each week you'll get expert conversations on workplace burnout, leadership, organizational culture, employee retention, and sustainable high performance — plus solo episodes where Cait breaks down the hidden dynamics driving disengagement in even the highest-performing teams.

    No blame. No fluff. No breathing exercises you didn't ask for.

    Topics covered: burnout prevention, chronic stress, leadership development, workplace culture, employee disengagement, resentment at work, emotional intelligence, nervous system regulation, boundaries, organizational design, psychological safety, and middle management burnout.

    FRIED. Because burnout isn't the price of ambition. It's a signal that something needs to change.

    Advertise

    Copyright: © All works owned and produced by Cait Donovan LLC, 2022

    • Apple Podcasts
    • Google Play
    • Spotify

    Latest Episodes:
    #sarahshares: Afraid you won’t ever feel joy or want to work again? Let Yourself. May 04, 2025
    Show notes

    Sarah Vosen is back for another #sarahshares with a question many of us have quietly wondered: could you be happy if you never wanted to work again? This episode unpacks the deeper story behind that fear: the fight between the part of you that craves freedom and the voice that demands you stay responsible and practical.


    Sharing her own experience, Sarah describes what happened when she finally stopped forcing herself to heal the “right way” and started listening to the rebel inside her. She opens up about letting go of the endless lists of shoulds and trusting herself to choose what actually felt good. How would your life change if you stopped living by rules that were never yours to begin with?


    Sarah also talks about the idea that real recovery often means letting yourself receive help, even when every instinct tells you to stay independent. Are you willing to loosen your grip on doing it all alone? Could accepting support be the thing that changes everything?


    This episode will leave you thinking differently about burnout, healing, and the way you treat the voice inside you that simply wants more joy.


    Episode Breakdown:

    00:00 Introduction

    00:52 Fear of Never Wanting to Work Again

    01:25 Freedom Versus Responsibility

    02:07 Breaking Free from Burnout and Self-Imposed Rules

    05:08 Letting the Inner Rebel Lead

    06:02 Building Trust and Safety with Yourself

    08:00 Accepting Help and Embracing Vulnerability

    09:57 Prioritizing Freedom and Happiness

    11:03 Finding and Honoring Your True Desires

    13:07 Choosing Joy and Contentment


    Links

    Burnout isn’t a personal failure or a lack of resilience. It’s a signal that something in the system, expectations, roles, pace, or support, is out of alignment. Conversations like this one help surface the human experience of burnout, while the broader work continues to explore how organizations can respond more intelligently and sustainably.


    To explore burnout, leadership, and sustainable performance through a workplace and organizational lens, connect with Cait Donovan: https://bit.ly/bookcait

    Learn more about Cait’s speaking work:

    https://www.caitdonovan.com/speaking

    Short on time? Watch this 3-minute reel:

    https://bit.ly/caitdreel2025



    Podcast production and show notes provided by HiveCast.fm


    #straightfromcait: Can't Quit Your Job? Here's How You Recover from Burnout. Apr 27, 2025
    Show notes

    Burnout recovery doesn’t always come with the luxury of stepping away from your job, and Cait Donovan knows that firsthand. In this episode, she speaks directly to those who feel stuck in burnout but still have to show up for work every day.


    Cait offers a starting point: pick one small shift and commit to it for a few weeks. Just one. She lays out two clear paths, depending on how you're feeling right now.


    If you’re angry, the Resentment Journal mini course is your first step. Resentment shows up when you're pouring energy into something that gives little or nothing back. Identifying those moments and adjusting them where you can help you reclaim the energy you need to move forward.


    If you’re not angry but just numb or depleted, Cait recommends rebuilding the basics of self-care. That means responding to your body’s most essential needs: rest, hydration, nourishment, movement. Even something as simple as peeing when you need to (yes, really) can rebuild your ability to listen to your body and regulate emotions.


    Once you’ve started to clear some space, Cait suggests exploring proprioceptive writing to access deeper emotional clarity. Because while burnout follows patterns, your story is your own and so is your recovery.


    Wherever you begin, the message is clear: start small, stay kind to yourself, and don’t wait for the perfect moment to begin healing.


    Episode Breakdown:

    00:00 Introduction

    01:09 How to Recover from Burnout Without Quitting Your Job

    01:33 Step 1: Start with the Resentment Journal

    03:55 Step 2: Foundational Self-Care That Actually Works

    07:05 Rebuilding Awareness Through Small Body Signals

    08:30 Step 3: Try Proprioceptive Writing

    10:06 Two Tools for Burnout Recovery That Work in Any Circumstance


    Links

    https://caitdonovan.com/resentment-journal

    https://www.caitdonovan.com/blog/why-you-need-proprioceptive-writing-even-if-you-ve-never-heard-of-it

    https://pod.link/1469939920/episode/ce0aa3d0c445b69d1c6ad6f3a31d2251


    Connect with Cait:

    Cait Donovan is a keynote speaker, author, and host of FRIED: The Burnout Podcast, specializing in burnout, mis/match, and sustainable performance at work. She partners with corporate leaders, teams, and professional associations through keynotes, workshops, and leadership sessions that treat burnout as data, not failure, to help organizations reduce burnout without blame or shame and build healthier, high performing cultures.


    To bring Cait to your organization or event, book an inquiry call here: https://bit.ly/bookcait

    Learn more about Cait’s speaking work: https://www.caitdonovan.com/speaking

    Short on time? Watch this 3-min video: https://bit.ly/caitdreel2025



    Podcast production and show notes provided by HiveCast.fm


    #sarahshares: Spring is Anger Season. Here's how to not let it worsen your burnout. Apr 20, 2025
    Show notes

    Anger is a message from your body that, if ignored, can quietly fuel burnout.


    This week, Sarah Vosen digs into something most of us don’t talk about enough: why spring often brings a spike in anger, and how that ties directly to burnout. Could your short fuse or simmering resentment have more to do with your body than your circumstances? According to Chinese medicine, the liver and gallbladder take center stage this time of year. When they’re overwhelmed, emotional tension builds.


    Sarah breaks down what that means in real life, and more importantly, what to do about it. She offers five ways to process anger before it turns into something heavier. Some are physical. Some are emotional. All are meant to help you feel more grounded and less reactive.


    If you’ve been feeling off lately but can’t quite explain why, this episode might give you a new lens. What if your anger is trying to move through you? And what would happen if you let it?


    Episode Breakdown

    00:00 Introduction

    00:55 Why Spring Triggers Anger

    01:27 How Chinese Medicine Explains Emotional Shifts

    03:24 Five Ways to Process Anger

    04:06 Move Your Body

    06:16 Express and Release Emotion

    08:03 Ground Yourself

    10:01 Connect with Nature

    15:00 Support Your Liver with Lemon Water and Sleep


    Links

    Burnout isn’t a personal failure or a lack of resilience. It’s a signal that something in the system, expectations, roles, pace, or support, is out of alignment. Conversations like this one help surface the human experience of burnout, while the broader work continues to explore how organizations can respond more intelligently and sustainably.

    

    To explore burnout, leadership, and sustainable performance through a workplace and organizational lens, connect with Cait Donovan: https://bit.ly/bookcait

    Learn more about Cait’s speaking work:

    https://www.caitdonovan.com/speaking

    Short on time? Watch this 3-minute reel:

    https://bit.ly/caitdreel2025



    Podcast production and show notes provided by HiveCast.fm


    #straightfromcait: Struggling After Returning to Work? How to Tell If It’s Burnout or a Bad Job Apr 13, 2025
    Show notes

    You did the healing, took the break, felt better. So why does going back to work feel like a total relapse?


    Cait Donovan tackles a common (and confusing) moment in recovery: feeling like you’re right back where you started after returning to your job. She breaks down how to tell if the workplace is toxic, a bad fit, or simply triggering habits you haven’t had a chance to practice in that environment yet.


    With honesty, Cait shares a three-step process to help you figure out what’s really going on, so you can stop blaming yourself and start responding with more intention and self-respect. This episode is a reminder that burnout recovery isn’t about doing everything perfectly. It’s about learning to live, and work differently, one small step at a time.


    Episode Breakdown:

    00:00 Introduction

    02:12 Why Practicing Recovery Skills at Work Matters

    03:05 How to Identify a Toxic Workplace

    05:13 Toxic vs. Bad Fit: Knowing the Difference

    06:26 What a Bad Fit Can Teach You

    09:05 Why Old Habits Resurface at Work

    12:07 Three Steps to Assess Your Work Situation

    13:32 Final Thoughts and Community Invitation


    Links

    Connect with Cait:

    Cait Donovan is a keynote speaker, author, and host of FRIED: The Burnout Podcast, specializing in burnout, mis/match, and sustainable performance at work. She partners with corporate leaders, teams, and professional associations through keynotes, workshops, and leadership sessions that treat burnout as data, not failure, to help organizations reduce burnout without blame or shame and build healthier, high performing cultures.


    To bring Cait to your organization or event, book an inquiry call here: https://bit.ly/bookcait

    Learn more about Cait’s speaking work: https://www.caitdonovan.com/speaking

    Short on time? Watch this 3-min video: https://bit.ly/caitdreel2025



    Podcast production and show notes provided by HiveCast.fm


    #FRIEDguides: Stop Self-Sabotaging Your Burnout Recovery Apr 06, 2025
    Show notes

    Self-sabotage isn’t a personal flaw. It’s your nervous system doing its best to keep you safe.


    In this whole new episode of #FRIEDguides, Cait Donovan and Sarah Vosen take a closer look at why so many people feel like they’re getting in their own way during burnout recovery. What if those moments where you fall back into old habits aren’t failures, but signals that your body is overwhelmed and reaching for something familiar? What if the behavior you’re judging is actually trying to protect you?


    Cait and Sarah break down how our nervous systems react to change, why recovery often feels messy, and how shame can make everything harder. Instead of trying to push through with force, they talk about how to meet yourself with compassion, curiosity, and a little more patience.


    They also get personal. Cait shares her ongoing relationship with sugar and the deep-rooted comfort it represents. It’s a reminder that coping strategies aren’t always the problem. Sometimes they’re part of the process.


    If you’ve ever wondered why change feels so hard, or why you can’t seem to stick with “good” habits, this conversation will help you see things in a new light. Recovery is a dance. You’re allowed to take small steps, shift directions, and give yourself grace along the way.


    Episode Breakdown:

    00:00 Introduction

    03:04 Why Cait and Sarah Don’t Believe in Self-Sabotage

    05:00 The Nervous System’s Role in Familiar Behaviors

    07:04 Shame, Judgment, and the Myth of Failure

    09:27 Coping Mechanisms and What They’re Really Doing

    10:41 Burnout Recovery as a Non-Linear Process

    13:21 Listening to Your Body and Meeting Yourself with Compassion

    22:05 Redefining Progress and Practicing Gentleness Along the Way


    Links

    Burnout isn’t a personal failure or a lack of resilience. It’s a signal that something in the system, expectations, roles, pace, or support, is out of alignment. Conversations like this one help surface the human experience of burnout, while the broader work continues to explore how organizations can respond more intelligently and sustainably.

    

    To explore burnout, leadership, and sustainable performance through a workplace and organizational lens, connect with Cait Donovan: https://bit.ly/bookcait

    Learn more about Cait’s speaking work:

    https://www.caitdonovan.com/speaking

    Short on time? Watch this 3-minute reel:

    https://bit.ly/caitdreel2025



    Podcast production and show notes provided by HiveCast.fm


    Kim Bolourtchi: How to Be Strategically Unruly & Create the Life You Want Mar 30, 2025
    Show notes

    Most of the rules you’re following were never made with you in mind and could be the reason you’re burned out.


    Cait Donovan sits down with keynote speaker and executive consultant Kim Bolourtchi to talk about what it really means to be Strategically Unruly, and why breaking the right rules might be the key to burnout recovery. Kim shares her story of living a double life as a buttoned-up lawyer and national Latin dance champion, and how a surprising moment in front of the Missouri Supreme Court shattered the divide between who she was and who she thought she had to be.


    Together, Cait and Kim unpack how internalized beliefs and outdated expectations—both personal and cultural—keep people stuck in roles that drain their energy and bury their potential. They explore how resentment can serve as a clue to what you really want, why authenticity isn’t just a buzzword, and how to start making change without burning your entire life down.


    This episode is a reminder that you don’t have to follow rules that were never made for you. Start with one shift. One rule you no longer want to live by. One step toward being more fully yourself.


    Episode Breakdown:

    00:00 Introduction

    02:33 The Concept of Being Strategically Unruly

    08:04 Developing a Framework for Strategic Unruliness

    11:25 Internal vs. External Rules

    13:53 The Impact of Rules on Personal Growth

    16:14 Challenging Rules That Limit Us

    18:09 Deservedness and Burnout

    20:07 Focusing on Rules That Hold You Back

    25:16 Finding and Challenging Your Own Rules

    29:33 Resistance to Breaking Rules

    34:54 Being Honest About Commitment

    37:01 The Importance of Internal Feeling

    39:16 Freeing Up Capacity by Being Authentic


    Links

    Connect with Kim Bolourtchi:

    https://kimbolourtchi.com/

    https://www.linkedin.com/in/kimberly-bolourtchi/


    Connect with Cait:

    Cait Donovan is a keynote speaker, author, and host of FRIED: The Burnout Podcast, specializing in burnout, mis/match, and sustainable performance at work. She partners with corporate leaders, teams, and professional associations through keynotes, workshops, and leadership sessions that treat burnout as data, not failure, to help organizations reduce burnout without blame or shame and build healthier, high performing cultures.


    To bring Cait to your organization or event, book an inquiry call here: https://bit.ly/bookcait

    Learn more about Cait’s speaking work: https://www.caitdonovan.com/speaking

    Short on time? Watch this 3-min video: https://bit.ly/caitdreel2025



    Podcast production and show notes provided by HiveCast.fm


    #FRIEDguides: What To Do When The World Is In Chaos Mar 23, 2025
    Show notes

    Burnout recovery isn’t just about resting more. It’s about finding the energy to live fully, set boundaries that protect your peace, and show up in ways that actually matter.


    When the world feels chaotic, how do you stay committed to your healing? In this #FRIEDguides episode, Cait Donovan and Sarah Vosen dig into the challenges of burnout recovery when external stressors feel overwhelming. They talk about why carving out a space for yourself—one that isn’t flooded with nonstop news and social media noise—isn’t avoidance. It’s survival. Cait shares her own experiences with burnout and the turning point when she realized self-care wasn’t a luxury. It was a necessity.


    The duo also get into the power of community, why individual healing creates a ripple effect, and how recognizing your own limits can actually make you more effective. There’s a sharp distinction between honoring hard emotions and getting stuck in them, and Cait and Sarah break down how to move through them without getting consumed.


    If you’ve ever felt guilty for stepping back, this episode will change how you see it. Taking care of yourself isn’t checking out, but making sure you have the capacity to engage with the world in a way that’s sustainable, meaningful, and real.


    Episode Breakdown:

    00:00 Introduction

    03:00 Coping Strategies for Burnout

    05:01 Maintaining Balance and Center

    06:02 Focusing on Self-Care

    07:05 Community Support in Burnout Recovery

    10:20 Personal Activism and Self-Care

    14:15 Burnout Recovery as Activism

    17:08 Finding Calm in Immediate Environment

    20:00 Allowing Time for Emotions


    Links

    https://open.spotify.com/episode/0WGHqwQAVbZEY1qLC9XyZL?si=f5da7095baa444f2


    Connect with Cait:

    Burnout isn’t a personal failure or a lack of resilience. It’s a signal that something in the system, expectations, roles, pace, or support, is out of alignment. Conversations like this one help surface the human experience of burnout, while the broader work continues to explore how organizations can respond more intelligently and sustainably.

    

    To explore burnout, leadership, and sustainable performance through a workplace and organizational lens, connect with Cait Donovan: https://bit.ly/bookcait

    Learn more about Cait’s speaking work:

    https://www.caitdonovan.com/speaking

    Short on time? Watch this 3-minute reel:

    https://bit.ly/caitdreel2025



    Podcast production and show notes provided by HiveCast.fm


    Genein Letford: A New Take on Improving Focus, Brain Fog, and Overall Brain Health Mar 16, 2025
    Show notes

    Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]


    ​​Your brain craves creativity, and the arts might be the secret weapon against burnout. Genein Letford joins Cait Donovan to break down how music, movement, and self-expression fuel emotional resilience, sharpen thinking, and restore energy. Why does chronic stress shrink key areas of the brain? How can creative outlets like music and movement reverse the damage? And what’s the deal with brain capital, and why should you care?


    From brain breaks to the magic of third places, Genein shares science-backed strategies to help your brain recover and thrive. Whether burnout has dulled your creativity or you’re looking for a fresh way to recharge, Genein and Cait’s discussion might just change how you think about art and your own well-being.


    Episode Breakdown:

    00:00 Introduction

    03:22 The Power of Music on the Brain

    05:59 Brain Structures and Music

    07:22 Music’s Impact on Emotional Intelligence

    10:47 Burnout and Brain Health

    15:54 Self-Awareness and Personal Preferences

    17:21 Understanding Brain Capital

    21:21 Rebuilding Brain Health Post-Burnout

    25:03 Importance of Brain Breaks

    29:00 Third Places for Social Connection

    32:08 The 2-5-7 Strategy for Brain Health

    38:39 Enhancing Focus Through the Arts

    45:25 Social Connection and Neural Synchronization


    Links

    Connect with Cait:

    Cait Donovan is a keynote speaker, author, and host of FRIED: The Burnout Podcast, specializing in burnout, mis/match, and sustainable performance at work. She partners with corporate leaders, teams, and professional associations through keynotes, workshops, and leadership sessions that treat burnout as data, not failure, to help organizations reduce burnout without blame or shame and build healthier, high performing cultures.


    To bring Cait to your organization or event, book an inquiry call here: https://bit.ly/bookcait

    Learn more about Cait’s speaking work: https://www.caitdonovan.com/speaking

    Short on time? Watch this 3-min video: https://bit.ly/caitdreel2025



    Podcast production and show notes provided by HiveCast.fm


    #FRIEDguides: What to Do If You Are a Giver Who Sucks At Taking Mar 09, 2025
    Show notes

    Burnout happens when you give endlessly without allowing yourself to receive.


    Cait Donovan and Sarah Vosen are back for #FRIEDguides to break down why high achievers and caregivers struggle to accept support, energy, and appreciation. If you dismiss compliments, downplay your needs, or feel guilty for resting, you’re not alone. The problem is that without refueling, burnout becomes inevitable.


    The co-hosts introduce the idea of “receivership” and explain how learning to accept, rather than just give, creates balance. Through stories, metaphors, and practical exercises, they offer ways to expand your capacity to receive without guilt. If you want to keep showing up for others, you need to let yourself be fueled too!


    Episode Breakdown:

    00:00 Introduction

    00:57 The Problem with Being a Good Giver

    01:52 The Importance of Receiving and Taking

    02:25 Fueling Yourself Beyond Sleep

    03:48 Secret Indulgence and Shame

    05:05 Reframing Selfishness as “Self-Full”

    07:21 Teaching the Body to Receive

    10:03 The Flow of Energy and Physical Manifestations

    12:49 Description of the Meditation

    15:03 The Importance of Flow in Energy and Life

    18:58 Susceptibility to Burnout Post-Recovery

    19:45 Identifying and Expanding Your Capacity

    21:04 Receiving to Sustain Generosity

    22:39 Increasing Capacity to Receive with Gratitude

    24:17 Closing


    Links

    Burnout isn’t a personal failure or a lack of resilience. It’s a signal that something in the system, expectations, roles, pace, or support, is out of alignment. Conversations like this one help surface the human experience of burnout, while the broader work continues to explore how organizations can respond more intelligently and sustainably.

    

    To explore burnout, leadership, and sustainable performance through a workplace and organizational lens, connect with Cait Donovan: https://bit.ly/bookcait

    Learn more about Cait’s speaking work:

    https://www.caitdonovan.com/speaking

    Short on time? Watch this 3-minute reel:

    https://bit.ly/caitdreel2025


    

    Podcast production and show notes provided by HiveCast.fm


    Anne Marie Anderson: Cultivating Audacity: How to Dismantle Doubt and Let Yourself Win Mar 02, 2025
    Show notes

    Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]


    Burnout doesn’t happen overnight. It creeps in when we ignore the signs, stay stuck in routines that no longer serve us, and let fear call the shots. Anne Marie Anderson knows something about pushing past hesitation, and in this episode, she shares how audacity—taking bold, intentional action—can keep burnout from taking hold.


    A three-time Emmy Award-winning broadcaster and author of “Cultivating Audacity,” Anderson walks through the barriers that keep people from making changes: fear, time, money, and that relentless inner critic. What happens when you stop letting those things dictate your decisions? How do you create space for what actually matters?


    Anderson breaks it down with real-world strategies. She explains why disenchantment is a warning sign, how small acts of courage add up, and why building a strong front row of supporters makes all the difference. If you’ve ever felt stuck but weren’t sure what to do next, this episode is your push to start moving.


    Episode Breakdown:

    00:00 Introduction

    02:26 Connection with Nicole Khalil and the Theme of Boldness

    03:17 Anne Marie’s Background and Career Journey

    05:13 Recognizing Early Signs of Burnout: Disenchantment

    07:04 Taking Risks and Measuring Them

    08:09 Overcoming Barriers: Fear, Time, Money, and Inner Critic

    10:09 Making Friends with Fear

    12:20 Urgent vs. Important: Managing Time

    15:13 Flexibility in Planning and Adjusting

    18:35 Financial Barriers and Money Management

    22:30 Exploring Your Money Story

    24:24 Inner Critic: Identifying and Managing It

    31:30 Childhood Influences and Parental Expectations

    34:05 Over-Engineering Children's Lives and Burnout

    37:24 Cultivating Audacity: Small Steps to Big Changes

    40:06 Building a Supportive Front Row

    41:03 Closing


    Links

    Connect with Anne Marie Anderson:

    https://annemarieanderson.com/

    https://www.instagram.com/annemarieandersontv/

    https://www.linkedin.com/in/anne-marie-anderson-3557ab39/

    https://annemarieanderson.com/freechapter1/


    Connect with Cait:

    Cait Donovan is a keynote speaker, author, and host of FRIED: The Burnout Podcast, specializing in burnout, mis/match, and sustainable performance at work. She partners with corporate leaders, teams, and professional associations through keynotes, workshops, and leadership sessions that treat burnout as data, not failure, to help organizations reduce burnout without blame or shame and build healthier, high performing cultures.


    To bring Cait to your organization or event, book an inquiry call here: https://bit.ly/bookcait

    Learn more about Cait’s speaking work: https://www.caitdonovan.com/speaking

    Short on time? Watch this 3-min video: https://bit.ly/caitdreel2025


    Podcast production and show notes provided by HiveCast.fm


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