Avoiding the road to burnout

For many police officers, the drive to overachieve feels like a badge of honor. The hustle and grind of doing more than the bare minimum is embedded in law enforcement culture — work hard, go above and beyond your peers and prove your worth every day. Excellence isn’t just encouraged; it’s expected.

Neuroscience sheds light on why we often seek overachievement, but there are hidden dangers that can set officers on the fast path to burnout. The pitfalls of consistently doing more, including “performance punishment,” are worth understanding before it’s too late.

The officers who double-check their work, follow procedures and never say no get leaned on the hardest.

Overachievement and the trap of performance punishment

In some departments, high-performing officers aren’t rewarded with support — they’re given more work. This phenomenon, known as “performance punishment,” occurs when supervisors consistently lean on top performers to shoulder extra responsibilities and compensate for others’ shortcomings. When workloads are unfairly distributed, this not only strains the most capable officers but also fosters resentment and burnout within the ranks.

And this problem isn’t unique to policing, but in law enforcement, it’s even more intense.

Picture this: You’re finally home after a long shift, trying to unwind, when your sergeant calls. “Hate to bother you, but I need a report fixed ASAP, and you’re the only one I trust to get it right.” Since COVID-19, with the expectation of some remote work lingering, these after-hours requests seem more common than ever.

For a moment, it feels good — like you’re the go-to officer, the reliable one, the one they count on. So you fire up your laptop and start making corrections. But as you’re fixing someone else’s sloppy work, it hits you: the officers who turned in incomplete, half-baked reports are already off duty, enjoying their night. They’re not worrying about deadlines or scrutiny — you are.

That brief sense of pride quickly fades, replaced by tension, frustration and the creeping feeling that you’re being taken for granted. Your brain, in response, starts pumping out cortisol, the stress hormone that clouds judgment, disrupts sleep and wears you down over time. What initially felt like an honor now feels like an obligation.

In law enforcement, this cycle plays out constantly. The officers who double-check their work, follow procedures and never say no get leaned on the hardest. The expectation isn’t just to meet the standard — it’s to exceed it, day after day. And when that’s rewarded with an even heavier workload instead of meaningful recognition or support, it’s a straight path to burnout.

The role of overtime

Another factor fueling overachievement — and ultimately burnout — is the lure of overtime pay. For many officers, taking on extra shifts or extended hours is seen as an easy way to boost income. With rising costs of living, supporting families or saving for the future, overtime can feel like a necessary lifeline.

But this financial incentive often leads officers to say yes when they should be saying no. The temptation of extra pay can overshadow the physical and emotional cost of those extra hours. Sleep deprivation, chronic stress and missed time with family all add up, leaving officers more vulnerable to burnout.

While the short-term financial gain is appealing, the long-term consequences — both personal and professional — can’t be ignored. Overtime pay shouldn’t come at the cost of your well-being.

The costs of chronic overachievement

The evidence is clear — unchecked overachievement doesn’t just take a toll on individuals; it weakens entire teams. What starts as dedication can quickly spiral into diminished performance, strained relationships and long-term burnout.

• Cognitive decline: Your brain isn’t built for nonstop performance. Without adequate rest, your ability to process information, make sound decisions and respond under pressure starts to deteriorate. The very skills that make you an effective officer suffer when overachievement goes unchecked.
• Emotional exhaustion: The brain thrives on genuine recognition and connection. When hard work is met with more work instead of appreciation or support, it leads to frustration, cynicism and emotional detachment — damaging both morale and job satisfaction.
• Loss of control: Overachievers often feel trapped in a cycle of relentless expectations.
  Saying no feels like failure, yet saying yes becomes unsustainable. This lack of control over workload fuels stress, resentment and eventual burnout.
• Strained relationships: Long hours and chronic stress make it harder to be present for family and friends. Over time, relationships suffer, leaving officers isolated. Ironically, work can then become the default “safe space,” reinforcing the cycle of overcommitment at the expense of personal well-being.

Sustained overachievement isn’t a measure of dedication — it’s a warning sign. Without balance, it can cost you far more than a little extra effort.

Breaking free: Understanding your brain’s needs

By aligning your habits with how your brain functions best, you can sustain high performance without sacrificing your well-being. Here’s how:

• Prioritize rest and recovery: Your brain needs downtime to recharge and process information effectively. Schedule rest, hobbies and moments of calm just as you would a shift or training session. Lean on friends and colleagues to keep you accountable — sometimes, you need someone to remind you that taking a break isn’t slacking, it’s essential maintenance.
• Focus on what matters: When your workload feels overwhelming, pause and ask, “What’s the most impactful thing I can do right now?” Focusing on high-priority tasks reduces cognitive overload and gives you a sense of control. Not everything is urgent, and not everything requires your direct attention.
• Cultivate psychological safety:
  A strong team culture is one where officers can openly discuss workload challenges without fear of judgment. Speak up when you’re stretched too thin, and encourage an environment where asking for help is seen as a sign of teamwork, not weakness.
• Seek meaningful recognition: True recognition isn’t just about being given more to do — it’s about being valued for what you already contribute. Look for supervisors and peers who acknowledge your work in ways that reinforce positive behaviors, not just pile on extra responsibility.
• Balance achievement with autonomy: High achievers thrive when they have control over their workload. Set clear boundaries that allow you to give your best without burning out and — especially if you have some influence in your department — advocate for sustainable expectations.

Your brain isn’t designed to run at full capacity all the time. Protecting your well-being doesn’t mean caring less — it means ensuring you’ll still be at your best when it matters most.

A culture shift: Supporting high performers

Burnout is a systemic challenge that departments must address. The officers who go above and beyond are often the backbone of a team, but without proper support, they’re also at the most risk of burning out. Leaders need to create environments that recognize the risks of overachievement and actively work to prevent its consequences.

Supervisors can support their teams by:

• Distributing workloads equitably: High performers shouldn’t be penalized with extra work just because they’re more capable. Responsibilities should be shared fairly, with appropriate support and training, ensuring no single officer carries an unsustainable burden.
• Celebrating contributions meaningfully: Recognition should reinforce effort, not add pressure. A simple acknowledgment of good work — without immediately following it with another task — goes a long way in keeping morale high.
• Encouraging balance: Departments must — absolutely must — promote policies that prioritize officer wellness, including mental health resources, reasonable scheduling and regular check-ins that focus on well-being, not just performance.

The drive to excel is a powerful motivator for law enforcement professionals. But excellence shouldn’t come at a cost. By understanding how your brain works, setting boundaries and advocating for a supportive culture, you can achieve long-term success without burning out.

Overachievement may feel like a badge of honor, but resilience, balance and longevity in your career are true measures of success.