Gen Z and Millennial Burnout: Why Young Workers Feel So Fried
Last updated: 1 December 2025
If you’re in your 20s or 30s and you’re already exhausted by work, you’re not weak – you’re running into a system that quietly burns through young energy.
Gen Z and millennials consistently report some of the highest levels of burnout. This guide looks at why, how it shows up, and what you can do if you’re already feeling fried.
Why younger workers feel so fried
- Money pressure – housing, study and basic costs keep rising.
- Precarious work – short contracts, internships, gig work.
- Always‑on tech – notifications from work and social 24/7.
- Values clash – wanting meaningful work, getting busywork.
How burnout shows up for Gen Z & millennials
- “Quiet quitting” as self‑protection, not laziness.
- Job‑hopping in search of a culture that isn’t chaotic.
- Anxiety, imposter feelings and Sunday dread.
- Switching between “I must overachieve” and “I want to disappear”.
What actually helps (beyond bubble baths)
For burnout, the heavy hitters are boundaries, not candles:
- Turn off work notifications after a set time each night.
- Stop saying yes to unpaid, invisible labour where you can.
- Have at least one friend you can be brutally honest with.
- Keep hobbies or communities that aren’t about performance.
If you’re already deep in burnout
Crying before work, feeling numb most of the time or wishing you’d get sick so you can rest are serious signs. Talk to a GP, counsellor or trusted adult. Ask about options like time off, reduced hours or changing teams.
Using Fried as a tiny daily check‑in
Fried can be the smallest possible mental health action on a bad day: open app, pick 2–5 minutes, try one reset. It’s built for people who feel overwhelmed by big wellness programs but know they can’t keep going like this.
Tags: Gen Z burnout Millennial burnout Young workers Always online