Achieve Your Goals with Hal Elrod
Episode 602: How to Go From Burnout to Balance with Chris Ducker
Date: September 10, 2025
Guest: Chris Ducker, author of The Long Haul Leader
Episode Overview
This episode centers around overcoming burnout and achieving a sustainable work-life balance. Host Hal Elrod interviews his long-time friend and entrepreneur Chris Ducker, whose new book The Long Haul Leader offers practical strategies for working smarter, living better, and achieving lasting success. The discussion blends personal stories, actionable frameworks, and candid advice for anyone feeling overwhelmed, overworked, or stretched thin—whether entrepreneur, employee, or busy parent.
Key Discussion Points & Insights
1. Burnout as a Universal Experience
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Burnout affects everyone—not just entrepreneurs, but anyone juggling work, family, and personal goals (08:11).
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Hal and Chris both share personal stories of health crises (Hal’s cancer, Chris’ adrenal failure) triggered by chronic overwork.
“You do not have to break in order to justify taking a break.”
—Chris Ducker (03:22)
2. The “Life OS” Framework
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Chris introduces the Life Operating System (Life OS)—a four-part framework for balanced living (09:27).
- Impactful Work
- Love & Relationships
- Personal Mastery
- Hobbies
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The surprise importance of hobbies: Engaging in joy-driven activities (like nature walks, photography, gardening, playing basketball) is essential for wellbeing, not a luxury.
“All these things that allow me to be able to completely switch off from day-to-day stresses and be extremely present… That went into the framework.”
—Chris Ducker (11:27) -
Simplicity is key: Chris prefers four core areas over the “Wheel of Life” approach with upwards of ten, which can be overwhelming (15:18).
3. From ‘Hustle’ to Habits
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The danger of hustle culture: Continuous hustle is glorified but unsustainable; it’s crucial to recognize hustle as a season, not a lifestyle (19:41).
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Habits, not hustle, create long-term sustainability. They include health, sleep, nutrition, self-care, and daily rituals.
“Hustle is a season, it's not a lifestyle… It's about getting to the point where we build a life that doesn’t break you over time.”
—Chris Ducker (19:41)“Self-care is not selfish. It's a strategy.”
—Chris Ducker (21:00)
4. The “Stop, Stay, Start” Exercise
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An actionable, recurring exercise for realignment (24:19):
- Stop: List what’s not working—habits, routines, projects—then cease them.
- Stay: Acknowledge what's working and consider incremental improvements (micro-moves).
- Start: Decide what you want to begin—hobbies, projects, habits—and give yourself permission to prioritize them.
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Hal emphasizes using “Stay” to foster self-acknowledgement, not just self-improvement (27:19).
“The very definition of insanity is doing the same thing over and over and over again and expecting something different to happen.”
—Chris Ducker (24:41)“The start column allows you the freedom and… the permission slip to stop procrastinating.”
—Chris Ducker (29:11)
5. Protecting & Recharging Your Energy
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Chris re-emphasizes that energy, not time, is our most valuable commodity (32:41).
- Activities like unplugged nature walks, naps, and solo hobbies “upgrade your batteries” and fuel sustainable performance.
“I don't think time’s our most valuable commodity anymore… Energy is actually our most valuable commodity right now.”
—Chris Ducker (32:41)
6. Permission to Change
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Both agree: Reading and reflecting—especially by doing exercises like “Stop, Stay, Start”—gives permission to make necessary changes, reprioritize, and move toward balance (30:24, 31:30).
“Stop living life on autopilot, and actually take time to identify, evaluate, reassess the life you're living and the life you want to be living.”
—Hal Elrod (30:39)
Notable Quotes & Memorable Moments
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On guilt & self-care:
“Don't you dare feel guilty about the time that you spend shooting hoops... Don't you dare spend time. It's 30 minutes a few times each week...don’t feel guilty about taking time out to work on you and enjoy things on your own.”
—Chris Ducker (28:08) -
On habits vs. hustle:
“It’s not about hustling harder, it’s about lasting longer.”
—Chris Ducker (21:22) -
On permission to change:
“It's amazing that just reading the book and doing the exercises... it's permission… Stop living the life, like, on autopilot, right? And actually take time to identify, evaluate, reassess the life you're living and the life you want to be living.”
—Hal Elrod (30:24, 30:39) -
On the importance of energy:
“Energy is actually our most valuable commodity right now, regardless of what path we are on in life.”
—Chris Ducker (32:41)
Key Timestamps
- 00:02: Introduction and why burnout is ubiquitous
- 03:22: Chris’s advice for guilt over taking time off — “You do not have to break in order to justify taking a break”
- 04:10: Chris shares his personal burnout story and health crisis
- 09:27: Introduction of the Life OS framework and its four essential pillars
- 15:18: Simplicity of Life OS vs. “Wheel of Life” and why fewer priorities are more actionable
- 19:41: Differentiating hustle from healthy, sustainable habits
- 24:19: Step-by-step walkthrough of the Stop, Stay, Start exercise
- 27:19: The importance of using ‘Stay’ for self-acknowledgement, not just improvement
- 32:41: Chris redefines energy as the key resource, not time
- 36:06: How Chris wants to hear readers’ first “aha” moments
- 36:35: Closing gratitude between Hal and Chris
Resources & Further Connection
- Book:
The Long Haul Leader: 10 Strategies to Work Smarter, Live Better and Achieve Lasting Success – Chris Ducker - Find Chris Ducker:
- Instagram: @chrisducker
- Website: chrisducker.com
Final Thought
Whether you’re at risk of burnout or already feeling its weight, the ideas in this episode—especially the practical Life OS and the Stop, Stay, Start exercise—offer both a wake-up call and a permission slip to make bold, positive changes. As Hal concludes: achieving balance isn’t just about preventing collapse; it’s about initiating long-term, joy-filled growth and fulfillment.