Burnout recovery plan

Honest one-sentence: how depleted am I?

Week 1 — sleep first.

• Fixed wake time daily
• Phone out of bedroom
• Caffeine cutoff 8+ hours before bed
• Morning outdoor light within 30 min of waking

Week 2 — recovery time.

• One full day off (not productive at home — actually off)
• One weekly 90-minute recovery block, calendar-protected
• Read a paper book before bed instead of screens

One commitment I'll renegotiate or end this fortnight.

One person I'll be honest with about how I'm doing.

Red flags to act on.

• Persistent low mood / thoughts of self-harm
• Physical symptoms that don't resolve with rest
• Reliance on substances to function
• Increasing social withdrawal

If any are present, please contact a qualified mental-health professional or crisis service.