Burnout isn’t just about doing too much — it’s about giving more energy than you’re getting back. If you feel drained, unmotivated, or detached, these 3 steps can help you reset and feel human again.
Step 1: Identify Your Energy Leaks
Ask: What drains me the most lately? Tasks? People? Environments?
Make a quick “Energy Audit” — 3 things that drain, 3 things that restore.
💡 Backed by: Emotional energy theory, behavioural economics (decision fatigue)
Step 2: Rebuild Micro-Rituals for Recovery
Reintroduce small restorative moments into your day: 5-minute walks, sun breaks, deep breathing, laughter, music, rest-without-guilt.
💡 Science: Recovery is most effective when it’s regular and meaningful (not just passive).
Step 3: Lower the Pressure — and Reconnect to Meaning
Replace “I have to do this” with “I choose to do this because…” Find purpose in small actions, not just big goals. Burnout heals when meaning returns.
💡 Based on: Self-Determination Theory, ACT therapy, values-based living
More energy. More peace. Less guilt.
Burnout is real — but it’s not permanent. Start small. Start now.