How to Recover from Burnout: The Best Burnout Recovery Tips

I’ll Tell You All About the Best Burnout Recovery Tips

Burnout is tough. It can make you feel tired, stressed, and like nothing is fun anymore. I’ve been there too, and I want you to know you’re not alone.

The good news is, there are simple ways to start feeling better, little by little.

In this post, I’m going to share easy tips that showed me how to recover from burnout. These are things you can try at your own pace.

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1. Sleep 7-9 Hours Every Night with a Strict Bedtime and Wake Time

Getting good sleep is one of the best ways to heal from burnout. I learned that having the same bedtime and wake-up time every day helps my body get used to a rhythm. When you do this, your sleep feels deeper and more refreshing. Try setting an alarm for when to go to bed, not just when to wake up. This way, your body knows when it’s time to rest. You can start by picking a bedtime that lets you sleep for at least 7 hours and stick to it, even on weekends.

2. Do 30 Minutes of Gentle Exercise 3-5 Times per Week

Moving your body gently helps your mind feel better too. When I walk or do yoga, I notice I feel calmer and more relaxed afterward. You don’t have to push hard—just easy exercise that feels good. Try to do it most days of the week, even if it’s just a slow walk outside. Exercise helps your body make chemicals that fight stress. If you feel tired, remember, gentle is good. It’s about caring for yourself, not being perfect.

3. Eat Whole Foods and Avoid Processed Junk

Eating real, healthy food gives your body the fuel it needs to recover. When I eat fresh veggies, fruits, and lean meats, I notice I have more energy and feel clearer in my mind. Processed junk food, like chips and candy, might taste good but can make you feel tired or foggy. Try adding more colorful veggies to your meals, and cut back on snacks with lots of sugar or salt. Eating well is like giving your body a hug from the inside.

4. Drink at Least 8 Cups of Water Daily

Water is super simple but powerful. I remind myself to drink water often because it helps my brain work better and keeps my energy up. When I forget, I get headaches or feel sluggish. Try carrying a water bottle with you or set reminders on your phone. Drinking water also helps your body flush out stress. If plain water feels boring, add a slice of lemon or cucumber for some taste.

5. Take 5-Minute Breaks Every Hour during Work

Sitting too long makes me feel stiff and tired. Taking a little break every hour is like a quick reset button. When you stand up, stretch, and take a few deep breaths, your body feels looser and your mind feels fresher. Even a 5-minute break can stop stress from building up. I like to look out a window or step outside for a moment. Try setting a timer to remind you—it really helps!

6. Turn Off Work Notifications after Office Hours to Create Work-Life Boundaries

When my phone buzzes with work stuff after hours, I feel like I can’t relax. Turning off those notifications helps me keep work and rest separate. You deserve time to just be you without thinking about tasks or emails. Try setting your phone to “Do Not Disturb” or turning off apps when work is done. This simple habit gave me back my evenings and helped me recharge better.

7. Meditate Using Guided Apps for 10 Minutes Daily

Meditation feels strange at first, but it’s a great way to calm a busy mind. I use apps like Headspace to guide me, and it only takes 10 minutes a day. You don’t have to “empty your mind,” just listen and breathe. Meditation teaches you to notice stress without getting stuck in it. Doing this daily made me feel more peaceful and less overwhelmed. Try sitting quietly and following the voice on the app—you might like it more than you expect.

8. Write a Daily Journal Entry Focused on What’s Causing Stress and What You’re Grateful For

Writing things down helps me understand my feelings better. When I write about what stresses me, it feels less scary. Then, writing about what I’m thankful for reminds me there’s good stuff too. This mix helps me feel balanced and hopeful. Try to write a little every day—even just a few sentences. It’s like talking to a friend who listens and never judges.

9. Book One Therapy Session or Mental Health Check-in within the Next Month

Talking to a professional helped me see my burnout in a new way. Therapy isn’t just for when things are very bad—it’s a place to learn tools and get support. If you feel stuck, booking a session can be a good step. Even one visit can give you fresh ideas and relief. If therapy feels big, try a mental health check-in or a chat with a counselor. You deserve help, and it’s okay to ask for it.

10. Say No to at Least One Extra Social or Work Commitment per Week to Reduce Overload

I used to say yes to everything, and it made me feel tired and stressed. Saying no can feel hard, but it gives you space to breathe. Try picking one thing each week to skip or say no to. You don’t have to explain a lot—just being honest about needing rest is enough. Saying no doesn’t make you a bad person; it’s you taking care of yourself. You’ll feel lighter and more in control.

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11. Spend 20 Minutes outside in Natural Light Every Day

Being outside helps me feel calmer and happier. Natural light wakes up my brain and gives me fresh air. I try to spend at least 20 minutes outside every day, even if it’s just sitting on my balcony. If you can walk in a park or garden, that’s even better. Nature has a way of slowing down busy thoughts. Try it and notice how your mood changes.

12. Accept That Burnout Is a Real and Valid Condition—Give Yourself Permission to Rest without Guilt

One big lesson I learned is that burnout is real, and it’s okay to feel this way. Sometimes I felt guilty for needing rest, but I realized that my body and mind were just tired. Saying, “It’s okay to rest” helped me relax. You deserve that permission too. When you accept this, it’s easier to take breaks without feeling bad. Rest is not lazy—it’s healing.

13. Identify and Challenge Negative Thoughts like “I’m Not Good Enough” or “I Must Keep Pushing”

Negative thoughts can keep you stuck in burnout. When I catch myself thinking “I’m not enough,” I try to stop and ask, “Is this really true?” Often, it’s just my stress talking. How to recover from burnout? Try writing down these thoughts and then writing a kinder, more real response next to them. This little trick helped me feel stronger inside. You can practice this too—your mind deserves kindness.

14. Create a Designated “Rest Zone” at Home with Calming Items

I made a small corner in my home just for resting. It has a soft blanket, some candles, and a few plants. When I sit there, I feel calm and safe. You can make your own rest zone anywhere—your bed, a chair, or a cozy spot by a window. Having a special place helps your brain know it’s time to slow down. Try adding things that make you feel peaceful and happy.

15. Remove Unnecessary Clutter from Your Workspace to Clear Your Mind

Messy desks made me feel more stressed. When I cleaned my workspace, I felt calmer and could focus better. Try putting away things you don’t need or that distract you. A clear space helps your mind feel clearer too. You don’t have to be perfect—just tidy enough to feel good. Even small changes can make a big difference in how you work.

16. Focus On What You Can Control, and Try to Let Go of What You Can’t

I remind myself that some things just aren’t up to me. Trying to control everything only makes me tired and worried. Instead, I think about what I can do today and let the rest go for now. This doesn’t mean giving up, but choosing where to put your energy. You can practice this by making a list of what’s in your control and what isn’t. It helps reduce stress and feel more peaceful.

17. Have a Daily “Digital Detox” Hour with No Screens, Preferably before Bed

Screens can keep my brain buzzing when I’m trying to relax. I started having one hour every day with no phone, tablet, or computer, especially before bed. This helps me feel sleepy and calm. You can use this time to read a book, stretch, or just sit quietly. It’s like giving your brain a break from all the noise. Try it and see if you sleep better.

18. Practice 3 Deep Breaths or Box Breathing during Stressful Moments

When I feel stressed, I stop and take slow, deep breaths. Box breathing is a helpful way: breathe in for 4 seconds, hold for 4, out for 4, hold for 4. It sounds simple, but it calms my heart and mind fast. You can do this anywhere, anytime. It’s like pressing a reset button for your stress. Try it next time you feel tense—you might be surprised how much better you feel.

19. Set 1-2 Small, Realistic Goals Each Day and Celebrate Their Completion

Burnout can make big tasks feel impossible. I started setting just one or two small goals each day, like finishing an email or taking a walk. When I finish them, I give myself a little cheer or treat. This helped me feel like I was moving forward, even if slowly. You can do the same—small wins add up and make a big difference in your mood.

20. Use Affirmations Like “I Am Allowed to Rest” or “This Feeling Will Pass” Each Morning

Starting my day with kind words helps me feel stronger. I say things like “I am allowed to rest” or “This will get better” out loud or in my head. It reminds me to be gentle with myself. To learn how to recover from burnout, you can make your own affirmations or find ones that feel right. Saying them every morning sets a positive tone for the day ahead.

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21. Avoid Caffeine after 2 PM and Heavy Meals 3 Hours before Bedtime

I noticed that caffeine late in the day made it hard to sleep. I also avoid big, heavy meals before bed because they make me restless. Try having your last coffee or tea early in the afternoon. For dinner, eat lighter foods if possible. These small changes helped my sleep feel deeper and more restful, which is key for beating burnout.

22. Establish a Calming Pre-sleep Ritual: Dim Lights, Read a Physical Book, or Listen to Soothing Music

I have a bedtime routine that helps me wind down. I dim the lights, read a real book, or listen to soft music. This signals to my brain that it’s time to sleep. You can try turning off bright lights and screens at least 30 minutes before bed. Doing the same calming things every night makes it easier to fall asleep. Find what relaxes you and make it your own ritual.

23. Use Blackout Curtains and a White Noise Machine or App for Better Sleep Environment

Sometimes, outside noise or light wakes me up or makes it hard to sleep. Blackout curtains keep the room dark, and white noise apps cover up sounds that bother me. If your room isn’t quiet or dark enough, these can help a lot. You don’t need fancy equipment—there are free apps and inexpensive curtains. A quiet, dark room helped me get deeper sleep and feel more rested.

24. Schedule at Least One Full Day off Work without Checking Emails or Doing Tasks Every Week

I found that taking a full day off each week, with no work at all, gave me space to breathe and reset. I turn off emails and don’t think about tasks. It can be hard to do at first, but it really helps stop burnout from getting worse. You deserve a real break where work is not part of your day. Try picking a day and protecting it as your day to rest fully.

25. Track Mood and Energy Levels Daily to Identify Triggers and Progress

I keep a simple journal where I note how I feel and how much energy I have. This helped me see patterns, like what makes me tired or stressed. When you notice these triggers, you can plan to avoid or handle them better. Tracking also shows your progress, even when it feels slow. It’s like having a map of your feelings that helps you take better care of yourself.

26. Remind Yourself Recovery Takes Time; Progress Isn’t Linear, so Be Patient with Setbacks

I had to learn that healing doesn’t happen in a straight line. Some days are good, some days are hard. That’s normal. Being patient and kind with yourself during setbacks helps you keep going. You’re not failing—you’re recovering. I say to myself, “This is okay, and I will get better.” You can do the same. It’s a process, not a race.

27. How to Recover from Burnout? Practice Progressive Muscle Relaxation before Sleep

Before bed, I try tightening and then relaxing each muscle group in my body, from my head down to my toes. This practice helps me feel calm and notice where I hold tension. It’s a gentle way to tell your body to relax. You can do this lying in bed or sitting comfortably. It made falling asleep easier for me and helped my mind slow down.

28. Limit Alcohol Intake to Occasional and Moderate Amounts

Alcohol can seem like it helps you relax, but too much makes sleep worse and can increase stress. I try to drink only sometimes and keep it moderate. This helped me feel clearer and more rested. If you drink, try to notice how it affects your mood and sleep. Cutting back a little might help your burnout recovery a lot.

29. Focus On “One Thing at a Time” — Avoid Multitasking during Work or Chores

Doing many things at once made me feel scattered and tired. I started focusing on just one task at a time, giving it my full attention. This helped me finish things better and feel less overwhelmed. When your mind isn’t jumping around, you feel calmer. Try picking one thing to do and finish it before moving on to the next.

30. Practice Mental “Detachment” by Scheduling Worry Times Instead of Ruminating All Day

Sometimes, I catch myself worrying all day long. Instead, I set a special “worry time” for 10-15 minutes where I let myself think about problems. After that, I try to let go until the next worry time. This helped me stop feeling stuck in stress. You can try writing down worries and saving them for your worry time. It’s a way to give your brain a rest.

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What’s Your Advice on How to Recover from Burnout?