Eight ways to avoid burnout, according to a study into Neil Agius

A psychological report into ultra-endurance swimmer Neil Agius’s latest challenge provides insights into how the former Olympian achieved the feat, while offering helpful strategies to help workers avoid burnout.

Tips on how to deal with stress and cultivate a sense of purpose, coupled with tactics to manage fatigue and workplace relationships, are among the lessons that can be drawn from Agius’s experiences. 

Research for the report took place in September, when Agius completed seven laps of Gozo in seven days, swimming a staggering 294km over the course of the week.

The study was carried out by MOVE – The Sports and Exercise Medicine Centre aimed at better understanding psychological performance under pressure. It suggests social connections and acceptance of sleep deprivation were vital in helping him complete the feat.

Meanwhile, Agius’s attention span, which the report noted meets the criteria for ADHD, was radically improved while in the water, “a finding with significant implications for understanding neurodivergence and optimal performance environments”.

But how can Agius’ unusual experiences be translated into our everyday lives? And what lessons can be learned?

1. Train your mind-body connection

The athlete had to swim for long hours on minimal rest and researchers found his “acceptance of sleep deprivation improved his physiological recovery”.

The report said this demonstrated “clear mind-body connection under pressure”.

The mind-body connection refers to the connection between mental processes and physical health. The report suggested that routines that include “downtime, reflection and self-care, not only after burnout” can be beneficial.

2. Take breaks – especially when stressed

Pointing to a mid-week bout of extreme fatigue during the Gozo7 challenge, which the athlete remedied with extra rest, researchers said that “long work projects benefit from planned breaks, lighter days or ‘recovery sprints’ to prevent overload and maintain focus”.

Researchers said Agius had encountered a “predictable midweek stress peak”, with his subsequent recovery suggesting natural rhythms can be anticipated and managed strategically.

In short, anticipate tough times ahead and plan accordingly.

3. Ask yourself why it matters

Agius’s consistency throughout the seven days was no mean feat but the study found his “purpose-driven” motivation helped sustain him when his energy reserves were at their lowest.

Offering takeaways for the general population, researchers said confidence and a sense of meaning help reduce stress, advocating workers to “regularly reconnect with why your work matters” and celebrate victories along the way.

4. Turn to your colleagues

Researchers stressed that the support Agius received from his partner and his community throughout the challenge was “strongly linked” to his recovery and emotional stability throughout the swim. 

The findings “encourage connection and open communication in the workplace”, the report said, noting that, peer support, teamwork and empathy can offset stress more effectively than solitary endurance.

5. Protect sleep

By day six, Agius was in trouble, battling ulcers and chafing, and with pain reaching such high levels he was unable to lift one arm fully. But the next day things were more manageable. Why?

Seven hours sleep that night “dramatically improved” the former Olympian’s mood, the report said, pointing to clearer thinking and more manageable stress levels the following day.

The takeaway? In the researchers’ words: Protect sleep routines, especially during high-pressure periods. They noted that even short breaks during the day can lift one’s spirits and refresh the mind.

6. Practise ‘radical acceptance’ 

The study noted that Agius’ attitude to stress helped him push through; it said his “radical acceptance of discomfort... protected against catastrophic thinking”.

Researchers said the athlete’s approach suggests that how people interpret stress can help them to better cope with its effects: “Viewing challenges as opportunities for growth fosters a ‘challenge state’ rather than a threat response.”

7. Stay interested

Noting Agius’s “ADHD-like symptoms”, researchers observed he “demonstrates longstanding difficulties with sustained attention, particularly in contexts that lack clear meaning or purpose”.

In the water, however, that all changed. While swimming, Agius “can sustain focus for prolonged periods through visualisation, mindfulness and breathwork”.

Crucially, his attention span difficulties were more pronounced in less meaningful tasks, “while remaining exceptionally sharp during purposeful swimming activities”, suggesting an important link between the things we are passionate about, and our ability to focus on them.

8. Practise self-belief 

Agius’s performance “exemplified how clarity of purpose, emotional regulation and self-belief can push human limits far beyond perceived boundaries”.

Nonetheless, the authors noted that while Agius “exudes confidence” in sports, “there may be an ongoing internal need to prove his worth in other areas of life”.

“Working toward radical self-acceptance – being content with himself beyond external validation – could strengthen his overall psychological resilience,” researchers said, perhaps offering some form of solace for those who hold themselves to very high standards.

The study was carried out by a team of researchers led by psychiatrist Nigel Camilleri and phycologist Arianne Bonello. Researchers carried out interviews and cognitive testing of Agius throughout the project.