You’re in your 20s.
You’re not supposed to feel exhausted all the time.
Yet suddenly, more and more young Indians are saying the same thing:
“I’m tired… and I don’t even know why.”
So, why are so many young Indians feeling burnt out in their 20s? Let’s break it down.
📉 The Hustle Culture Pressure
The pressure starts early.
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Get good grades
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Crack competitive exams
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Get a high-paying job
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Build a side hustle
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Invest early
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Travel
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Stay fit
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Be socially active
Somehow, by 25, you’re expected to have life sorted.
Social media makes it worse. Every scroll shows someone buying a house, launching a startup, or vacationing in Bali. Comparison becomes constant. And silent.
Burnout isn’t just physical. It’s mental overload.
☕ Coffee Is Not Energy, It’s Borrowed Time
India’s coffee consumption has increased steadily over the years, especially among urban youth.
Two cups turn into four.
Late nights turn into everyday routine.
Caffeine gives temporary alertness, but it also:
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Disturbs sleep cycle
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Increases anxiety
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Raises stress hormones
When sleep quality drops, your brain never truly resets. Over weeks and months, that becomes chronic fatigue.
You’re not lazy. You’re chemically exhausted.
📱 Digital Overstimulation
The average young adult spends several hours daily on screens.
Reels. News. WhatsApp. LinkedIn. Emails. Netflix.
Your brain rarely rests.
Constant dopamine spikes from scrolling reduce your attention span and increase mental fatigue. Even when you’re lying in bed, your brain is still processing information.
This is called “cognitive overload.”
And it’s real.
🧬 Hidden Vitamin Deficiencies
Here’s something most people ignore.
A large percentage of Indians have Vitamin D and B12 deficiency.
Symptoms include:
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Constant fatigue
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Brain fog
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Low mood
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Body weakness
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Poor concentration
Vitamin D deficiency is extremely common due to indoor lifestyle.
Vitamin B12 deficiency is common among vegetarians.
Sometimes burnout isn’t emotional. It’s nutritional.
💼 Work Stress Without Emotional Support
Earlier generations had slower career timelines. Today, competition is intense.
Deadlines. Targets. Layoff fears. Career switches.
Many young professionals don’t openly talk about stress. They suppress it. Over time, stress turns into exhaustion.
Burnout is not just “working too much.”
It’s working without recovery.
🛌 The Sleep Crisis
Late-night scrolling + early morning alarms = chronic sleep debt.
Even losing 1–2 hours of sleep daily can affect:
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Mood stability
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Decision making
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Memory
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Energy levels
Sleep is not a luxury. It’s biological maintenance.
🧠 So What Can Be Done?
Burnout recovery is not dramatic. It’s structured.
Small changes matter:
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Reduce caffeine after 4 PM
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Get 15–20 minutes of sunlight daily
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Check Vitamin D & B12 levels
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Schedule digital detox hours
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Protect 7–8 hours of sleep
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Move your body regularly
Burnout isn’t weakness. It’s your body asking for balance.
🇮🇳 The Bigger Picture
India’s youth is ambitious. That’s powerful.
But ambition without rest becomes self-destruction.
The conversation around burnout is increasing because more young Indians are finally admitting it.
And that’s a good start.
Maybe the real flex in your 20s isn’t hustling 24/7.
Maybe it’s building success without burning yourself out.
Are you feeling burnt out too, or is it just the pressure of “figuring life out”? Drop your thoughts below — let’s talk about it.
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