Burnout Recovery Checklist

You are exhausted, the work no longer feels worth it, and you suspect it is more than a bad week. This checklist gives you a structured way to name what is happening and start recovering without having to figure out the plan while depleted.

It begins with a burnout assessment covering exhaustion, cynicism and detachment, and reduced effectiveness. Next comes a first-72-hours triage page with a basic needs audit and an emergency comfort list, followed by a 30-day recovery plan divided into four weeks: survive, stabilize, rebuild and sustain.

There is also a boundary-setting worksheet with a current boundary audit, scripts to fill in and practise out loud, and a guilt check. A weekly check-in page and a filled-in example show how to track your progress from week to week.