Traditional theories teach us that burnout is caused by working too many hours or enduring too much stress, but that’s a gross oversimplification of the matter. Not every person feels overwhelmed at the thought of delving into an inbox 96 new emails deep, and some people actually rely on pressure at work to perform at a high level.

There’s also no one-size-fits-all cure for burnout: Some people reach for junk food when stressed, while others may find themselves unable to sleep properly. At 99U, we’ve long explored the best strategies for coping with, treating, and preventing burnout. Here are 11 of our favorites to help you create your own escape plan:

1. Figure out which kind of burnout you have.

2. Cut down and start saying “no.”

3.  Give up on getting motivated.

4.  Treat the disease, not the symptoms.

5.  Make downtime a daily ritual.

6.  Stop being a perfectionist; start satisficing.

7.  Track your progress every day.

8.  Change location often.

9.  Don’t overload what downtime you do get.

10. Write yourself fan mail.

11. Break projects into bite-sized pieces.