Burnout - Practice Sheet

01 · Ready reckoner

The wiser way to meet burnout

Four moves, in order. The whole practice on a single glance - return to it when you’re running on empty.

1

Name it honestly

Say the actual word - to yourself, to someone you trust. Naming it accurately is the first act of caring for it.

2

Subtract before you add

Resist fixing burnout with more. One meeting cancelled outright is worth ten optimisations.

3

Protect the recovery

Treat sleep, screen-free time and slow meals as load-bearing, not optional. Recovery is the precondition, not the reward.

4

Reconnect with why you began

Ask gently why you started this. Sometimes the way back is remembering - sometimes it’s admitting it has changed.

“Why did I begin this?”

02 · Regulate first

In the moment

When intensity spikes, the thinking brain goes offline. Reset the body first - then the four steps above become possible.

When everything is too much

Slowing Down

Take the very next thing you do, walking to the kitchen, opening your laptop, and do it at half speed. Notice the pace of your body, and let it set the pace of your mind.

Restless, speedy energy feeds on busyness. Slowing the body is the one place you can interrupt it directly, even when the thoughts will not slow yet. From here, ask what you can put down, even for an hour.

03 · Go deeper

Try this

A practice for when you have a few minutes to yourself.

Equanimity, with Anywhere Yoga

Practise meeting the day’s demands with an even, unforced steadiness, wishing yourself ease as you would a friend who is worn out. Pair it with Anywhere Yoga to shake loose the depletion the body is holding. Together they rebuild a pace you can sustain.

04 · Reflect

Journal it

Three questions. Write into them by hand on the printed sheet, or type below - your words save on this device.

What is quietly draining me that I’ve been calling “just tired”?

What restores me - and when did I last protect it?

What is one thing I can remove, reduce, or renegotiate this week?