Burnout is often framed as doing too much. But from a behavioral science perspective, it has far more to do with how long our attention and nervous systems are asked to stay “on” without recovery.

Behavioral scientist and psychologist Dr. Zelana Montminy studies resilience, focus, and mental fitness in a world built for distraction. In her recent book, Finding Focus, she explores how attention erodes under constant demand and what it takes to reclaim clarity when burnout feels unavoidable.

“Burnout isn’t just about volume,” she says. “It’s about unrelenting cognitive and emotional load without recovery.”

When Focus Disappears, Burnout Isn’t Far Behind

One of the earliest and most overlooked signs of burnout is the loss of focus. Not productivity focus, but the ability to feel fully absorbed in a moment without being pulled away.

“When someone tells me they feel burnt out, the first thing I ask is, ‘When was the last time you felt fully absorbed in something without being pulled away?’” Dr. Montminy says. “If the answer is ‘I can’t remember,’ that tells me a lot.”

Focus, she explains, is not about getting more done. It is about the nervous system’s ability to settle. When that capacity disappears, burnout often follows closely behind.

The Hidden Cost of Constant Switching

Modern life rarely allows attention to rest. We move rapidly between screens, conversations, responsibilities, and roles, often without noticing the toll it takes on the nervous system.

“Constant switching trains the nervous system to stay in a state of low grade alarm,” Dr. Montminy explains. Each transition requires the brain to recalibrate and re engage. Over time, this fragments attention and erodes emotional regulation, leaving people irritable, mentally fatigued, and unable to land anywhere long enough to feel satisfied.

Why Struggling to Concentrate Is Not a Personal Failure

When focus disappears, shame often follows. Many people internalize concentration struggles as laziness or lack of discipline. Dr. Montminy reframes this narrative.

“Attention is biological before it is moral,” she says. “Focus is a nervous system capacity, not a trait.” When someone cannot concentrate, it is often because the brain is protecting them from overload, not because they lack willpower.

Shame, she notes, only makes the problem worse. “When we replace judgment with understanding, attention starts to return.”

Stability Restores Focus Better Than Intensity

One of the most common mistakes people make when trying to reclaim focus is pushing too hard. Many aim for intensity instead of stability, attempting deep concentration before their system is ready or trying to change everything at once.

“Focus comes back through consistency and safety, not pressure,” Dr. Montminy says. Treating focus like a productivity hack rather than a well being issue often leads to more frustration and deeper burnout.

A Simple Way to Ground an Overstimulated Mind

When the mind feels jumpy or overstimulated, grounding the body can help restore a sense of safety. One of Dr. Montminy’s most effective practices is what she calls a sensory anchor.

“Put both feet on the floor, name three things you can feel physically, and slow your exhale slightly longer than your inhale,” she says. “It sounds simple, but it signals safety to the nervous system.”

These small moments of physical grounding give the body something steady to land on, allowing attention to begin reorganizing itself.

Protecting Focus in a World That Demands Responsiveness

For people whose jobs require constant availability, protecting focus does not mean disappearing. It means responding with intention instead of reflex.

“Stop trying to be responsive all the time and start being responsive on purpose,” Dr. Montminy advises. Small boundaries like batching messages, turning off notifications for short windows, or defining clear response times allow the nervous system to recover. “Focus is about creating rhythm instead of reactivity.”

Shrink the Field

When time off is not an option, reducing burnout through focus alone is still possible. The key is narrowing the scope of attention.

“Decide what actually needs your attention today and let the rest be good enough,” Dr. Montminy says. Closing unnecessary tabs, finishing one small task completely before starting another, and allowing moments of completion help restore a sense of control. That sense of control is deeply protective against burnout.

When You Only Have Five Minutes

If there is only energy to try one thing, Dr. Montminy suggests creating one daily moment where attention is not for sale.

“Five minutes. No phone. No multitasking. Just one thing, fully,” she says. That single act reminds the nervous system that presence is still possible. “And that’s where recovery begins.”

Burnout is not a badge of honor. It is information. A signal calling for clarity, care, and protection. Focus, at its core, is not just about attention. It is about what we choose not to let slip away.