1. Struggle to Sleep? Reclaim Your Evenings With Purpose
When burnout hits, sleep becomes complicated. You hit the pillow, exhausted, but your brain won’t switch off — running through everything you said, did, or forgot. Psychologists call this revenge bedtime procrastination — you stay awake, not because you’re not tired, but because sleep means tomorrow comes sooner.
Try this:
End your day with a simple, relaxing ritual. Read a chapter of a book, journal, or brew a cup of tea — chamomile or valerian are great for calming the nervous system, and peppermint helps relax muscles without drowsiness. Research shows that journaling reduces stress by helping you process your thoughts before bed. These small rituals give you back control — you decide how the day ends.
2. Big Boundaries Too Hard? Start With Micro-Boundaries
The idea of strict boundaries — like shutting off work at 5 p.m.—sounds great, but life doesn’t always allow it. Work can creep in, and burnout follows close behind. That’s where micro-boundaries come in: small, intentional pauses throughout the day that protect your energy.
Try this:
Take two 5-minute breaks today. Step outside, sip your coffee slowly, or just sit still. Personally, I escape the noisy staff room by eating lunch in my car or a park. These small acts remind you that your time belongs to you, even when life feels hectic. Studies show that micro-breaks reduce emotional fatigue and improve focus.
3. Make Movement a Joy, Not a Chore
Dragging yourself to the gym when you’re already running on fumes? Forget it. Yes, movement boosts endorphins, but only when it’s something you actually enjoy. If it feels like a task, it’ll only add to your exhaustion and you likely won’t do it.
Try this:
Put on a playlist and move however feels good. Dance in the kitchen, stretch in your living room or wander around the block. The goal isn’t exercise — it’s just moving without pressure. Even a short walk can break the mental fog and improve your mood.
4. Write a Not-To-Do List
To-do lists are useful, but they can also be overwhelming. When you’re already struggling, a list of 40 tasks feels like a boulder on your back. Sometimes, it’s more helpful to focus on what you won’t do.
Try this:
Today, pick three meaningful tasks to focus on. Then, create a not-to-do list— like avoiding emails after dinner or skipping social media before bed. Not-to-do lists free up your mental space and remind you to protect your energy.
5. Find Something to Laugh About Every Day (Yes, It’s That Important)
Laughter would probably be tip #1 if I could get away with it. It’s not just fun — it’s essential for burnout recovery. Laughter lowers cortisol (the stress hormone) and boosts endorphins, instantly shifting your mood. In fact, I’m planning a future post on why humour is one of the best burnout cures(now active) — because it’s that powerful.
Try this:
Make it a point to laugh every day — watch a silly video, listen to a funny podcast, or scroll through memes. Some days, I laugh at the sheer absurdity of life. It sounds ridiculous, but it works. If you can find humour, even in tough situations, burnout loses its grip—because you’ve shifted the narrative.
6. Enjoy One Small Thing Every Day — Without Guilt
Burnout convinces you that downtime is wasted time. Even when you relax, your brain nags you with thoughts of everything you should be doing. But the truth is, downtime is necessary for recovery.
Try this:
Pick one thing you enjoy every day — whether it’s reading, listening to a podcast or watching trashy TV — and let yourself enjoy it without guilt. Seriously, life’s too heavy to go a whole day without something fun. Research on behavioural activation shows that even small moments of joy improve mood and reduce stress. This is YOU time.
7. Lighten the Emotional Load Before Bed
Burnout isn’t just physical — it’s emotional. And if you carry that stress into bedtime, it’s no wonder you can’t sleep. The brain needs time to process small wins before it can rest properly.
Try this:
At the end of the day, write down three things you did well. They don’t have to be big — “I didn’t throw my laptop out the window” totally counts. This small shift trains your brain to focus on what went right, making it easier to let go of stress and get real rest.
8. Forget Multitasking — Use a Timer Instead
Multitasking feels efficient, but it burns through your energy faster. According to cognitive load theory, switching between tasks makes your brain work harder, not smarter.
Try this:
Set a 20-minute timer and work on just one task at a time. When the timer goes off, take a 5-minute break — stretch, sip some water, or step outside. You’ve probably heard about this — it’s the The Pomodoro Technique. The goal isn’t to cram more into your day — it’s to manage your energy so burnout doesn’t win.
9. Nourish Your Body to Fuel Your Mind
When burnout hits, it’s easy to fall into habits like skipping meals or reaching for junk food. But what you eat plays a huge role in managing stress and maintaining energy levels throughout the day. Your brain needs the right fuel to function properly, especially under pressure.
Try This:
Focus on balanced meals with protein, healthy fats, and complex carbs. Foods rich in omega-3s (like salmon or walnuts) and magnesium (like leafy greens and dark chocolate) can help regulate mood. Don’t skip meals—even a small snack with fruit or nuts can keep energy levels steady. Hydrate, too—sometimes fatigue is just dehydration in disguise.
Final Thoughts
Burnout recovery takes time. It’s about small, consistent actions — a laugh here, a quiet break there — that help you stay afloat. Some days will still feel heavy, but that’s okay. You don’t have to get everything right. Just find what works for you and give yourself permission to rest.
Burnout – The Secret to Solving the Stress Cycle by doctors and identical twins Emily and Amelia Nagoski, is a great resource if you want to understand the science behind burnout.