Follow up post to Burnout: The Slow Death You Don’t See Coming.

As promised, this is my plan for coming back from burnout stronger than before. This is a three-phase, six-week plan I created based on my own personal experience with burnout. I’ve been here enough times, and now I want to build habits that make my return (to burnout) less likely.

If you find this useful, please take it, customize it for your life, and use it!

Evan’s Burnout Plan

Phase 1: Stabilize (Week 1-2)

Focus on immediate relief and foundational adjustments.

1. Identify and Reduce Stressors

• Work: Delegate non-essential tasks or pause projects that aren’t urgent. Focus only on critical priorities.
• Environment: Eliminate distractions in my workspace and make it a place that energizes me.
• Time Audit: Identify where my energy is going and cut out unnecessary commitments.

2. Set Clear Boundaries

• Work only during set hours; no late-night work.
• Take breaks every 90 minutes to recharge, even if it’s just 5 minutes away from the screen.

3. Get Quality Rest

• Sleep Routine: Go to bed and wake up at the same time daily. Aim for 7–8 hours of sleep.
• Avoid stimulants (caffeine, screens) two hours before bed.

4. Nourish My Body

• Stay hydrated—keep water within reach all day.
• Incorporate nutrient-dense foods: fresh fruits, vegetables, lean proteins, and whole grains.
• Avoid heavy, processed, or sugary foods, which sap energy.

Phase 2: Rebuild (Week 3-4)

Restore balance, rebuild energy, and focus on things that bring joy.

1. Physical Activity

• Start small: Go for a 10-minute walk daily or do light yoga.
• Gradually increase intensity as my energy improves (consider swimming or weightlifting).

2. Mental Recovery

• Schedule 15 minutes of mindfulness or meditation daily. Apps like Calm or Insight Timer might help.
• Journal at the end of the day to reflect on positive moments or achievements.

3. Reconnect with Passion

• Revisit hobbies or activities I enjoy (e.g., scuba diving, playing music, welding, etc.).
• Set aside an hour a week for these interests to shift my mind from work-related stress.

4. Build Connection

• Spend time with supportive friends or family.
• Join communities or groups that inspire me (local music groups, diving groups, etc.).

Phase 3: Realign (Week 5-6 and beyond)

Bring lasting structure to my life to prevent burnout in the future.

1. Energy Budgeting

• Work in sprints (90 minutes of focused work followed by a 15–20 minute break).
• Prioritize the tasks that align with my mission and values (e.g., “Fix the Broken Industry”).

2. Purpose-Driven Goals

• Revisit why I do what I do. Tie daily tasks to my larger mission (e.g., Project Broken Mirror, CvCISO Program, etc.).
• Break large goals into manageable steps and celebrate progress.

3. Maintain Physical and Emotional Health

• Stick to my weight-loss plan and maintain a balanced, sustainable diet.
• Keep fitness fun and varied to stay motivated.
• Schedule regular check-ins with myself (monthly or quarterly) to reassess my energy levels and priorities.

4. Simplify and Automate

• Use tools or systems to streamline recurring tasks.
• Delegate wherever possible to free up my energy for higher-value work.

Quick Energy Boosters

Use these when I’m feeling drained:

• Power Nap: 15–20 minutes.
• Breathing Exercise: Take 3-5 minutes for deep belly breathing.
• Change My Environment: Step outside, take a short walk, or shift locations.

Indicators of Progress

• Feeling more refreshed after sleep.
• Having moments of genuine excitement or joy about a project or activity.
• Gradually increasing my stamina and mental clarity.
• Regularly doing activities I love without feeling guilty or drained.

This plan is tailored to my life. I’ve built a strong career by tackling challenges head-on, but burnout requires self-compassion and pacing. Start small and be consistent—I’ve got this!