Feeling overwhelmed, exhausted, or emotionally drained? Burnout happens to the best of us (yes, even you, Wonder Woman). This checklist is here to help you pause, reset, and take simple, effective steps toward feeling like yourself again. Use it whenever you need a quick energy boost or a reality check on your well-being.
1. Pause and Check-In:
Take a moment to breathe. (Yes, right now. Inhale… exhale… there you go.) Notice if your mind is stuck rehashing the past or stressing about the future. Give yourself 2 minutes to land in the present. Use your senses—what do you see, hear, feel? Check in with your body and any thoughts trying to steal the spotlight. How are you really doing?
2. Hydrate and Nourish:
Stress isn’t just in your head—it camps out in your body too. Be kind to your system: drink some water (go ahead, I’ll wait) and grab something nourishing. Keep a reusable water bottle and healthy snacks within reach. Your future self will thank you.
3. Move Your Body:
Stress loves to set up shop in your muscles. The antidote? Move! Not as punishment, but as a release. Dance around your kitchen, stretch like a sleepy cat, go for a walk, or ride your bike to the store. Whatever feels good to you—that’s the magic.
4. Create Mental Space:
That mental to-do list running on repeat? Time to give it a home outside your head. Jot it down, make a list, brain dump into a notebook—whatever works. This helps you organize your thoughts, prioritize what matters, and let the rest chill for a bit.
5. Reconnect with Purpose:
Are your priorities reflecting your values, or are they just items on a never-ending checklist? Ask yourself: Why am I doing this? What’s the purpose? When your actions align with what truly matters to you, everything feels a little less heavy.
6. Set Boundaries:
Boundaries aren’t walls; they’re doors with locks you control. Once your priorities are clear, it’s easier to manage expectations—yours and everyone else’s. Create a schedule that feels doable and say “no” (politely, firmly, with love) to things that don’t fit. Remember: “No” is a full sentence.
Bonus Reset Tip:
Pick one thing from this list and do it right now. Seriously. Tiny actions create big shifts when done consistently.
Ready for deeper support?
If burnout feels like your default setting, it doesn’t have to be. My 12-week coaching program is designed to help you reclaim your energy, reset your mindset, and build lasting resilience. Reach out—I’d love to support you!
