Committing to a balanced schedule of work and play is one thing if you’re in a nine-to-five that doesn’t exactly spark joy. You can clock your hours, feign interest in your co-worker’s weekend activities, get your job done, and say sayonara as you slide into your extracurriculars and family time.

But what if your job brings you an insane amount of purpose and wild sense of fun? What if you spring out of bed every morning eager to tackle your to-dos, converse with your colleagues and clients, and generate new ideas that you know your audience will love?

The tricky thing about being head over heels for your career is that burnout still happens – you’ve still got to take care of your mental health and well-being. So while feeling productive and joyful in what you do certainly adds to feeling content, the downside is that it’s probably hard for you to know when to take a break and grab some downtime.

This is an internal conversation that Jen Coker, personal trainer, nutritionist, health coach, owner of b5wellness, and mom of two has with herself regularly. “I sometimes spread myself thin and have a hard time saying no because I truly find passion in helping as many people as possible with their health and fitness journeys,” she says. “I also strive to be my healthiest because if I don’t pour into my own cup then I can’t pour into theirs.”

So how does she do it? Read on for her tips.

Jen Coker, 40, is an entrepreneur and mom of two based in Mckinney, Texas. Follow her at @b5wellness

Know the signs

Coker has learned to be sensitive to the signs that she’s pushed too hard. “I’m very passionate about what I do, but that doesn’t mean I don’t get overwhelmed. I know that I’m approaching burnout when I have extreme fatigue and exhaustion, I have negative feelings about going to work, I’m moody towards my family, and I have a hard time finding joy and happiness in things that normally bring me love and light,” she says. “When I experience these symptoms and feelings, I realize I’m pushing too hard and I need to step back and re-evaluate.”

Her short-term strategy

Let’s face it: Sometimes your schedule is packed and you can’t book a week-long vacation to get rejuvenated. Coker has developed some strategies that she can implement the moment she feels burnout approaching, so it doesn’t get out of hand. “When I’m feeling overwhelmed and overworked, I take a day or two to simply slow down,” she says. “That might include clearing my schedule and prioritizing sleep, getting a massage, reading a good book, or taking a weekend trip to decompress and get my mind in a better place. I also make sure I’m prioritizing breathwork and meditation, yoga, praying, and being thankful and grateful for what I do have and for the positivity in my life. Focusing on the good helps me remain calm and prepared.”

Schedule downtime like you schedule the rest of your life.

Ready for a harsh truth? Decompressing doesn’t just happen magically – you have to make space and time for it. That’s why Coker works long-term strategies for relaxation into her schedule. They’re non-negotiable.

“There are a few things that I do to take care of my own health: physically, mentally, and emotionally. Something that’s helped tremendously for me is taking a silent walk each and every morning. I don’t take my phone or headphones with me. I lace up my shoes (and put on tons of layers if it’s cold outside) and I go for a walk, usually for about 30 minutes. During that time, I set my intentions for the day, say some daily affirmations, pray, and just think and process. I tend to come up with some of my best ideas, dreams, and goals during those times,” she says.

Additionally, Coker strength trains four days per week, and implements yoga and swimming once per week. She says while yoga has worked wonders for practicing breathwork and meditation, it’s the act of being disciplined and getting her workouts in that’s helped her to relieve stress, get an endorphin boost, and led her to being a better coach, wife, mother, and friend.

She also schedules plenty of rest and recovery. “I regularly book time in the sauna and hot tub, and do cold plunges,” she says. “I also do not skip rest days. This was an issue for me in the past as I had a hard time taking days off from the gym, but I’ve realized that more isn’t better – better is better. I’ve become way more intentional with the way I care for my body.”

Another tip? Don’t sweat the small stuff. “There are many things we can’t control, but what we can control is how we handle situations. Being mindful of that and not letting every little thing get to me is crucial,” she says.

Her advice for working in a downtime routine of your own.

What we love about Coker’s approach to de-stressing is that none of it has to do with interrupting your work; in fact, her advice is to get even more out of life. To keep achieving success in your career, and to take care of yourself. It’s not an either/or – it’s both.

“Pour into your passion, but make sure you’re providing the best version of you to your work,” she says. “Find your non-negotiables and what brings you joy and peace – then make those things a priority. Do whatever is comfortable and convenient for you, and is something that you will stick with, and make it into a routine. And lastly, don’t be afraid to ask for help: Hire a coach or trainer, confide in your best friends, pay an assistant, and schedule babysitters for regular date nights. Find joy in the journey.”