You may notice:
• Constant tiredness
• Feeling emotionally drained
• Losing patience easily
• Dreading work or responsibilities
• Feeling like you have nothing left to give
Many people think:
“Maybe I’m just weak.”
“Others can handle this. Why can’t I?”
Here’s the truth:
Burnout is not laziness.
It’s what happens when your nervous system has been in survival mode for too long.
Rest alone doesn’t fix burnout.
Regulation and boundaries do.
Let’s start there.
The Low-Battery Rule
What this helps with
• Burnout
• Emotional exhaustion
• Guilt around resting
• Feeling “empty”
Why this works
When your phone battery is low, you don’t judge it.
You reduce usage and recharge it.
Your brain works the same way.
Burnout happens when you keep demanding performance from an exhausted system.
How to do it
Ask yourself once a day:
“What battery level am I at right now?”
• If below 40% → no extra tasks
• If below 20% → rest is non-negotiable
This may mean:
• Saying no
• Doing the bare minimum
• Resting without guilt
Rest is not a reward.
It’s maintenance.
One Boundary a Day
What this helps with
• People-pleasing
• Overcommitment
• Emotional overload
Why this works
Burnout often comes from too many yeses, not too much work.
Each small boundary tells your nervous system:
“I’m safe. I don’t have to overextend.”
How to do it
Practice one small boundary daily.
Examples:
• “I can’t take this up right now.”
• “Let me get back to you.”
• Not replying immediately
• Leaving one task unfinished
Boundaries don’t need explanations.
They need consistency.
Something Important to Remember
Burnout doesn’t mean you don’t care.
It means you’ve been caring without recovery.
Healing burnout is about:
• Slowing down
• Reducing load
• Letting your system reset
This takes time.
And that’s okay.
Signs You’re Improving
• Slightly more energy
• Less irritability
• Feeling less resentful
• Wanting to engage again
These are real wins.