12 Weeks Burnout Recovery Program – Restore, Recharge, Reignite

Centred around scientific strategies for real change.

Theme: “Rediscovering Balance and Self”

Week 1: Understanding Burnout

  • Science: Stress cycle (Nagoski sisters), allostatic load.

  • Focus: Awareness of physical, emotional, and mental exhaustion.

  • Worksheet: Burnout Symptoms Checklist, Daily Energy Log.

Week 2: Identity & Values in Midlife

  • Science: Values-based living (ACT Therapy).

  • Focus: Reconnecting with who you are beyond roles.

  • Worksheet: Values Clarification, Roles & Identity Mapping.

Week 3: Emotional Regulation & Self-Compassion

  • Science: Polyvagal theory, Kristen Neff's self-compassion research.

  • Focus: Building internal resilience

  • Worksheet: Self-Compassion Journal, Nervous System Reset Practices.

Week 4: Boundaries & Saying No

  • Science: Boundary-setting as a protective factor against stress.

  • Focus: Guilt-free boundary setting.

  • Worksheet: Scripts for Saying No, Boundary Audit.

Week 5: The Invisible Load

  • Science: Cognitive load, mental fatigue.

  • Focus: Delegation, shared responsibilities.

  • Worksheet: Mental Load Mapping, Task Delegation Plan.

Week 6: Sleep, Rest & Recovery

  • Science: Sleep hygiene, circadian rhythms.

  • Focus: Creating a rest-centered routine.

  • Worksheet: Rest Audit, Personalized Sleep Plan.

Week 7: Nutrition & Mood

  • Science: Blood sugar regulation, gut-brain axis.

  • Focus: Food that fuels versus drains.

  • Worksheet: Mood-Food Tracker, Blood Sugar Balancing Basics.

Week 8: Movement & Somatic Practices

  • Science: Movement for emotional release (yoga, walking, dance).

  • Focus: Gentle, joyful movement.

  • Worksheet: Movement Menu, Somatic Check-In Guide.

Week 9: Time Management for Nervous System Health

  • Science: Time-blocking, energy management.

  • Focus: Reclaiming your time.

  • Worksheet: Energy-Based Scheduling Template.

Week 10: Meaningful Connections

  • Science: Social connection and resilience.

  • Focus: Rebuilding a support system.

  • Worksheet: Connection Inventory, Relationship Nourishment Plan.

Week 11: Creating Sustainable Rhythms

  • Science: Habit formation (BJ Fogg, James Clear).

  • Focus: Rhythms > routines.

  • Worksheet: Habit Stacking Plan, Weekly Rhythm Tracker.

Week 12: Integration & Forward Planning

  • Focus: Review, celebrate wins, plan for maintenance.

  • Worksheet: 30-Day Recovery Maintenance Plan, Reflections & Gratitude.

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