Feeling Burnt Out? Your Brain Needs a Reset

I know burnout firsthand. For over a year, I pushed through exhaustion, ignoring the signs that my body and brain needed to recover. The result? Stress stacking—where stress doesn’t just disappear but builds up over time, making it harder to reset. (More on this in an upcoming article!)

And I’m not alone. Burnout is at an all-time high:

• A 2023 report from Gallup found that 76% of employees experience burnout at least sometimes.

• The World Health Organization (WHO) has classified burnout as an occupational phenomenon, citing chronic workplace stress that hasn’t been successfully managed.

• Studies show that burnout shrinks the prefrontal cortex, impairing decision-making and increasing emotional exhaustion.

Burnout isn’t just about feeling tired—it’s a neurological state where chronic stress rewires your brain, making it harder to focus, stay motivated, or feel joy. But the good news? Your brain is neuroplastic, meaning it can rewire and recover with the right interventions.

In just 5 minutes a day, you can start shifting your brain out of burnout mode and back into clarity, energy, and balance. Here’s how:

Step 1: Reboot Your Nervous System (1 Minute)

🔥 Why? Burnout keeps your brain in fight-or-flight mode, making it harder to think clearly or relax. Resetting your nervous system lowers cortisol, helping you regain control.

🌀 Try This:

🔹 Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. Repeat 4 times.

🔹 Vagus Nerve Stimulation: Humming, gargling, or splashing cold water on your face activates the body’s natural relaxation system.

Step 2: Break the Overwhelm Loop (2 Minutes)

🔥 Why? Burnout makes the prefrontal cortex (your decision-making center) shut down, making everything feel overwhelming. A quick brain dump creates clarity and reduces mental fatigue.

📝 Try This:

🔹 Brain Dump Exercise: Write down everything weighing on your mind—no filter, no judgment.

🔹 Sort It: Ask yourself: What’s urgent? What can wait? What’s not mine to handle?

🔹 Choose One Focus: Instead of multitasking, pick one task to move forward today.

Step 3: Rebuild Your Energy (2 Minutes)

🔥 Why? Burnout drains your brain’s dopamine (motivation fuel) and makes everything feel like a chore. You need micro-wins to rebuild momentum.

⚡ Try This:

🔹 Micro-Actions: Pick a tiny win—send one email, take a short walk, or drink a glass of water. Small actions rebuild motivation.

🔹 Intentional Joy: Your brain needs a dopamine boost—listen to a favourite song, stretch, or do something fun for 30 seconds.

🔹 Reframe Your Wins: Instead of "I still have so much to do," say, "I’m making progress."

Bonus: Keep Your Brain Out of Burnout Mode

✅ Set Micro-Boundaries: Say no to unnecessary stressors.

✅ Move Every Hour: Small movements reduce cortisol.

✅ End Your Day With a Win: Reflect on one positive moment—no matter how small.

🚀 Want more neuroscience-backed tools to prevent burnout? 💡 Join our email list for weekly brain hacks:[click here]💬 Pass on if this helped🤝 Need deeper support? Let’s talk. Reach out for coaching or a strategy session to take back control of your energy and career: 1:1 Coaching | Work Wobble