Bounce Back from Burnout: Your 6-Step Plan (Chock FULL of resources)

Burnout is everywhere, whether you’re working inside the home, outside the home, or trying to juggle both. It leaves you stuck in a draining cycle of exhaustion, frustration, and overwhelm. To make it worse, hustle culture glorifies overworking, and social media creates the illusion that everyone else is effortlessly doing more. I’ve been there myself, and I know how heavy it can feel. That’s why I’m sharing 6 simple steps you can start today to say goodbye to burnout and hello to a more energized you!

I’m guessing if you’re here, you know what burnout is: that feeling that you’re completely drained and overwhelmed, like you’ve given all you’ve got and still can’t keep up. It’s the result of constantly pushing yourself too hard, with little time to rest or recharge. You may feel tired all the time, lose interest in things you used to enjoy, and struggle to find motivation. But burnout doesn’t just affect the workplace. The same feelings can surface at home. Do you find yourself reactive or cranky? Waking up exhausted? Feeling weighed down by motherhood, work, or both? Overstimulated and under-stimulated all at the same time?

Common ways women experience burnout include:

• Fatigue
• Lack of drive
• Brain fog
• Anxiety
• Feeling “on edge”
• “Mom rage”
• A constant sense of mental overdrive
• Physical ailments like chronic headaches, muscle tension, GI problems, etc.

If you can identify with these, here are 6 practical steps to help you bounce back from burnout-

1. Prioritize Rest and Recovery

Your body and mind need downtime to recharge and maintain resilience. You simply cannot gain clarity or find solutions when you’re in fight or flight.

How to do it:

• Schedule intentional rest, whether it’s daily quiet time, a short walk, or unplugging from screens before bed.
• Develop habits like good sleep hygiene or mindfulness practices (PAUSE app)
• Start small: Find one tiny habit that feels restorative and commit to it—one stretch, one glass of water, one minute of deep breathing, or one encouraging thought.

As James Clear, author of Atomic Habits, says, small consistent actions can lead to transformative change over time.

2. Set Clear Boundaries

Burnout often stems from overcommitment and the inability (or refusal) to say no. The truth is you have limits. You cannot say yes to everything (sometimes even good things) and still be a functioning human being. Time, rhythms, and seasons exist for a reason, and we thrive when align our calendar with periods of rest.

How to do it:

• Create non-negotiable work hours or personal time—and honor them as if they were appointments with someone else.
• Say no to tasks or roles that don’t align with your priorities or strengths.

Saying no might disappoint others, but knowing your limits allows you to show up fully where it matters most.

“Remember that if you don’t prioritize your life, someone else will. Essentialism is not about how to get more things done; it’s about how to get the right things done.” Greg McKeown

3. Connect with Meaningful Relationships

Strong social support buffers stress and increases emotional well-being.

How to do it:

• Spend time with people who uplift and energize you.
• Choose one friend to reach out to, check in with, and connect meaningfully.
• Limit interactions with relationships that consistently drain your emotional energy.

We’re designed for connection, yet many women feel isolated and lonely. Prioritize building authentic relationships and set healthy boundaries with social media to avoid comparison traps.

4. Focus on Your Strengths

Operating in your strengths gives you energy and a sense of flow, helping reduce the mental and emotional strain of burnout.

How to do it:

• Identify your strengths using a tool like CliftonStrengths or Working Genius (2 of my faves!), or by reflecting on tasks that make you feel alive and engaged. It’s all too easy to “lose” yourself in the role of mothering or work. Identifying your God-given strengths helps you re-align your work and home life with who you were designed to be.
• Have a conversation with your spouse about both of your strengths when it comes to managing the home, especially if both of you work outside the home (Check out Fair Play to help balance responsibilities.)

Instead of focusing on fixing weaknesses, lean into your gifts. While there’s always room for improvement, addressing weaknesses during a season of burnout can drain you even more. Investing your energy in your strengths will have a compound effect.

5. Manage Your Mind

Burnout often comes with unhelpful thought patterns, like perfectionism or feeling like you’re not doing enough. These thoughts keep you stuck cycles of anxiety or overwhelm, making it even harder than it already is.

How to do it:

• Notice Burnout Thoughts like, “I have to do it all,” “I’m failing,” “There’s never enough time,” or “I should be able to handle this on my own.”
• Replace them with more helpful, compassionate thoughts, such as:
  • “This is hard, but I can make small changes that help.”
  • “I can focus on one thing at a time”
  • “I’m not alone.”
  • “I’m exactly the mom my kids need.”
  • “This is temporary.”
  • “What do I need to let go of?”
  • “My worth isn’t defined by my productivity”
  • “I love showing up for what truly matters most”
  • “I’m becoming my best self for my people and my work”

Focus on thoughts like these will give you perspective, agency, and hope. When you shift your thoughts, you reduce stress and create space for solutions.

6. Reignite Your Passion by Naming Your Desire

When was the last time you allowed yourself to dream? Reconnecting with your desires and passions can bring you back to life, helping you step into the fullest version of who you were created to be. Even writing down just one dream can spark a renewed sense of purpose and energy.

How to do it:

• Write down one dream or desire—big or small—that comes to mind. Don’t overthink it; simply let yourself imagine and capture what inspires you!

Conclusion

If you’ve been struggling with burnout, you don’t have to stay stuck there. Try out one of these steps and see what shifts for you. If you do, please let me know what’s helpful!

If you need more support, I specialize in helping women like you shift from burnout to balance, so you can show up as your best self at work and at home. Ready to make a change? Let’s work together to manage your mind, prioritize your well-being, and create a path forward that feels sustainable. Schedule a free consultation to get started.