A Burnout Recovery Plan You Can Actually Follow

Burnout is not just "being tired." It's a full-system overload: cognitive fatigue, emotional flattening, and reduced sense of control. Recovery requires structure, not random self-care.

Common Recovery Mistakes

• Going from 0 to 100 with a perfect wellness routine
• Trying to fix burnout with one weekend off
• Avoiding boundaries because "everything is urgent"

A 4-Layer Burnout Recovery Protocol

Layer 1: Stabilize your baseline (3-5 days) - Sleep window within the same 60-minute range - One daily no-phone block (20 minutes) - One non-negotiable meal break

Layer 2: Reduce cognitive load - Use a "Must / Should / Later" list - Cap daily must-dos at 3 - Replace open loops with calendar blocks

Layer 3: Restore agency - Finish one tiny task before checking messages - Use a 2-minute reset between meetings - End day with one written win

Layer 4: Protect future capacity - Set response-time expectations with others - Add one recurring recovery block weekly - Remove one unnecessary commitment

Signs You’re Rebuilding

• You decide faster
• You procrastinate less on basic tasks
• You feel less dread before work blocks

Where Daily Hype Fits

When burnout makes everything feel heavy, short action prompts work better than long protocols. Start with: - Burnout Recovery - Energy - Setting Boundaries

Burnout recovery is not about doing more. It's about doing fewer things with a steadier nervous system.

Protect capacity first. Performance follows.