Small Steps After Burnout: A 30-Day Gentle Recovery Plan

Small Steps After Burnout: A 30-Day Gentle Recovery Plan

A gentle 30-day plan to recover from burnout with rest, boundaries, and micro-habits.

Burnout is a slow erosion, and recovery is gentle rebuilding. This 30-day plan is compassionate, practical, and paced for real life.

Weekly Focus

Week 1 — Rest & Baseline: Reduce obligations by 30%. Sleep priority, 10-minute walks.
Week 2 — Boundaries & Routine: Practice saying no; tiny morning routine (5 min).
Week 3 — Reconnect: One small social contact, creative time (15 min).
Week 4 — Strengthen: Add gentle cardio, plan one meaningful goal next month.

Pick 1–2 each day: 10-minute walk, 5-minute breath, single healthy meal, journal one sentence.

Why it works: Small, sustainable changes rebuild capacity without pressure.

CTA: Commit to Week 1 tasks today. Save this plan and check progress weekly. For more support, see When to Ask for Professional Help.