Men, Burned Out and Running on Empty? Here’s How to Keep Going When You’re Exhausted The Exhausted Man’s Playbook for Showing Up Anyway

Look… I didn’t want to write this.

Not because I don’t care. Not because I’m lazy. Because I’m tired as hell. Like… wrung out. Shot. Done.

And I know I’m not the only one.

If you’re reading this and thinking, “Bro, I’m barely functioning today,”—welcome. You’re not crazy. You’re not broken. You’re just in the middle of a storm that doesn’t let up just because you’re low on gas.

But you’re still showing up, aren’t you? Still trying. Still grinding. Still trying to be the man, the dad, the rock, the “you good?” for everybody else.

So let’s talk about that. Let’s talk about what to do when you’re burned out, running on empty, and the world’s still expecting you to carry the damn weight.

🚨 You’re Not Failing...You’re Fried

Here’s the truth: doing the real work...the emotional labor, the healing, the parenting, the sobriety, the building from scratch...that shit is exhausting.

And not in the “I need a nap” way. I mean soul tired. Like someone unplugged your charger and fed it to the dog kind of tired.

This doesn’t mean you’re weak. This means you’ve been doing the damn work.

🧠 Signs You’re Cooked (Just in Case You’re Still Pretending You’re Not)

• You snap at the people you love… and then feel guilty as hell.

• You zone out and forget what day it is (or just stop caring).

• You daydream about disappearing for a while...like just poof, gone.

• You either feel everything at once or absolutely nothing at all.

That’s not you being crazy. That’s burnout. And most men have no idea they’re even in it until they crash.

🛠 Okay, But Now What? What Do You Do When You’ve Got Nothing Left?

1. Quit Acting Like Rest is Weakness

You wouldn’t run your car on “E” and expect it to win races, would you? So why are you doing that with your body and your brain?

Rest. Your. Damn. Self.

This isn’t quitting. This isn’t losing. This is strategy. This is what keeps you from spiraling.

Sit down. Breathe. Do nothing for 5 minutes. If your brain starts telling you you’re lazy...congratulations, you just met your inner critic. Tell him to shut up and keep breathing.

2. Get Around Other Men

I get it. Isolation feels easier. Nobody can judge you if you don’t let anybody in, right?

Except... that’s a fast track to self-destruction.

Like my guy Philip Folsom says:

“Come back to the pack. The lone wolf starves.”

You weren’t built to carry this stuff alone. And if you think you’re the only one who feels like this—you’re not. That’s why I built Fathership. Because I needed a place to not be okay for a minute without getting looked at like I was crazy.

3. You’re Not a Damn Robot

Stop expecting yourself to run 24/7 without breaking down.

You’re a man...not a machine. And if your body or your mind is telling you enough, it’s time to listen.

Say “no” more. Say “not today” without guilt. Let some plates fall. The world won’t end.

4. Win Small. Like, Really Small.

Brush your teeth. Drink some water. Text your kid “I love you.”

That’s it. That’s enough today.

Don’t wait for the perfect comeback moment. Start with one inch of movement. Stack little wins and keep crawling forward.

🔥 Remember Your Why

Look, I don’t keep going because I’m some hero. I keep going because I’ve got a grandson watching me. Because there’s a man out there who might read this and say, “Okay… maybe I’ll stick around another day.”

That’s my why.

Yours might be your kid. Your partner. Your past self. Your future self. That scared little boy inside you who just wants someone to tell him it’s gonna be okay.

This is why we don’t quit.

💣 Final Word: Being Tired Doesn’t Mean You’re Done

If you’re reading this and you’re on the verge of burnout—or already face down in it—let me tell you something:

You’re allowed to be tired. Hell, you should be tired if you’ve been doing the work.

But don’t disappear. Don’t check out .Don’t give up.

Take a breath. Rebuild. Come back swinging.

We need men like you. Not perfect. Not polished. Just real. Just trying.

Not today. Not ever.

—Todd Thomas Founder,

🧾 Work Cited

Folsom, P. (2023). Come back to the pack. The lone wolf starves. Sacred Sons.