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Burnout to Baseline

Move from depleted, scattered, and overextended to a workable baseline. Not back to peak; back to operating. The order is sleep first, recovery time second, honest renegotiation third, attention rebuild fourth.

12 lessons ~8 hoursSelf-pacedProgress saved locally

Who this is for

Adults whose tank is empty after a hard quarter, year, or decade — caregivers, founders, parents of small children, people on the wrong side of a crisis, anyone whose work has eaten everything else.

The sequence

  1. tool

    Burnout risk check

    Start here. Honest baseline.

    10 min

7-day quickstart

0/7 ticked
  1. Day 1 — Run the burnout risk check. Write down the score; circle the lowest signal.
  2. Day 2 — Move your phone charger out of the bedroom. Tonight.
  3. Day 3 — Lock a fixed wake time within ±30 minutes for the next week.
  4. Day 4 — Cancel one non-essential commitment. Tell the person honestly.
  5. Day 5 — Schedule one full day off this week. Protect it.
  6. Day 6 — Have one conversation about how you actually are with someone you trust.
  7. Day 7 — Re-run the burnout check. Notice what moved.

30-day plan

Week 1

Sleep first

0/4 ticked
  • Fixed wake time daily.
  • Outdoor morning light within 30 min of waking.
  • Caffeine cutoff 8+ hours before bed.
  • Phone out of the bedroom.

Week 2

Recovery time

0/4 ticked
  • One full day off, protected.
  • One weekly recovery block (90+ minutes) in the calendar.
  • Reduce one non-essential commitment.
  • Read one paper book for 30 minutes nightly instead of screens.

Week 3

Honest renegotiation

0/3 ticked
  • Identify one commitment that's eating you and rework or end it.
  • Have one honest conversation about capacity with someone you owe time to.
  • Set one boundary you'll actually hold.

Week 4

Attention rebuild

0/4 ticked
  • Run the attention audit; remove three distractions.
  • Block one daily 60-90 minute deep-work session.
  • Re-run the burnout check; compare to day 1.
  • Decide what stays in life and what doesn't.

Completion checklist

0/5 ticked
  • Burnout risk score lower than day 1.
  • Fixed wake time held for 21 of 30 days.
  • One commitment reduced or ended.
  • One protected weekly recovery block running.
  • One boundary set and held for at least two weeks.