First Steps to Stress & Burn-out Recover Pt 2

Key Mindset Shifts for Lasting Change

* Burnout isn’t a badge of honor – rest is productive.
* Small, consistent changes matter more than drastic shifts.
*Your happiness is a priority, not an afterthought.

Short-Term (1-4 Weeks)

✅ Energy Audit (1 hr/week):

• Write down what drains you and what energizes you.

• Remove or minimize 1-2 energy-draining activities.

✅ Morning & Evening Rituals (Daily - 10 min):

• Start mornings with gratitude, stretching, or light movement.

• End days with reading, reflection, or a short meditation.

✅ Movement & Exercise (3-4x/week, 20-30 min):

• Gentle yoga, walking, or strength training.

• Avoid over-exercising if exhausted.

✅ Declutter Your Mind & Space (Weekly - 30 min):

• Organize your workspace/home.

• Reduce social media/news consumption.

✅ Joy Practice (Weekly - 1 hr):

• Schedule something that excites you (hobby, nature, social time).

✅ Self-Compassion Check-in (Weekly - 15 min):

• Are you treating yourself with kindness?

• Adjust self-talk to be more supportive, not critical.

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Long-Term (1-6 Months)

✅ Redefine Your Priorities (1 hr/month):

• What do you want more of in life?

• What are your core values, and are you living in alignment with them?

✅ Work-Life Balance Reset (Monthly Review - 1 hr):

• Reduce or delegate unnecessary work.

• Adjust your schedule to protect personal time.

✅ Build a Resilience Toolbox (Ongoing):

• Meditation, breathing techniques, journaling, music, creative expression, nature walks, etc.

✅ Upgrade Your Environment (Quarterly):

• Surround yourself with positive, supportive people.

• Make physical and digital spaces calm & inspiring.

✅ Align Career & Life Goals (Quarterly Review):

• Is your work fulfilling?

• If not, what small steps can you take toward something more meaningful?

✅ Regular Digital Detox (Quarterly - 1-2 days):

• Take a weekend off screens/social media to reset.

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