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Reset Burnout: Reclaim Your Energy
A 12-week plan designed for exhausted people, not the super-motivated: first you slow down, then you rebuild your energy.
If you’ve been running on empty for months, can’t switch off from work and sleep poorly, this plan tackles work stress from all three angles at once: gentle, progressive movement, energy-stabilising nutrition and mental strategies for setting real boundaries. A registered psychologist reviews your initial screening and approves your pathway, while AI adapts each week to your actual schedule. No streaks, no guilt, and automatic scaling down when you have a tough week.
Plan structure
Phase 1 · Deactivation (weeks 1-4)
The aim here isn’t performance, but reducing activation. Gentle, predictable movement (brisk walks, mobility, breathing), sleep hygiene with a regular wake-up time, cutting out caffeine after lunch and an end-of-day ritual to disconnect. Pushing high intensity in week 1 would just repeat the same mistake.
Phase 2 · Rebuilding (weeks 5-8)
Full-body strength is added twice a week and cardio volume is gradually moved towards the WHO recommendations. In the mental track, you shift from calming to action: resetting expectations and perfectionism, training boundaries and assertiveness. Nutrition focuses on consolidating a Mediterranean-style pattern and regular meals.
Phase 3 · Consolidation and relapse prevention (weeks 9-12)
You gain autonomy: you build your personal plan for early warning signs, a protocol for resuming after a tough week, and discover the minimum effective dose of habits to keep your results after the programme ends.
Support and progress tracking throughout
A registered psychologist checks over your screening and pathway (video calls in weeks 1 and 6), and a coach adapts your physical activity load. In weeks 1, 6 and 12, you repeat validated questionnaires (PSS-14, MBI-GS, PSQI) to see your progress, and track your energy, sleep and switching-off each day in just 30 seconds.
What's included
- 12-week programme in 3 phases: deactivation (lowering physiological arousal), rebuilding (strength, cardio and boundaries) and consolidation with a relapse prevention plan
- Initial screening reviewed by a registered psychologist who approves your pathway or refers you to clinical care if needed, with video calls in weeks 1 and 6
- Short 20-40 minute sessions, active breaks during the day, and 2-3 minute micropractices anchored to your workday—designed for overloaded diaries
- 5-minute end-of-day ritual and weekly skills modules: saying no, negotiating deadlines and setting digital boundaries
- Monitoring with validated Spanish-language questionnaires (PSS-14, MBI-GS and PSQI) in weeks 1, 6 and 12, plus a daily 30-second self-log of energy, sleep and switching off
- Anti-overload design: no streaks or punishments, with an automatic scale-down of workload if you log two bad nights in a row or if your energy drops below 4 out of 10
Benefits
- Start from where you truly are: phase 1 doesn't ask you to perform, but to slow down with walks, breathing and steady sleep schedules
- Tackles the root causes rather than just symptoms: psychological detachment after work, boundaries, assertiveness and perfectionism beliefs—not just relaxation
- Restore day-to-day energy with simple nutrition levers: regular meal times, cutting caffeine in the afternoon, less alcohol on weekdays—no calorie counting or weight talk
- See your own progress curve using validated instruments, rather than just going by feeling a bit better
Recommended for
Your typical week
5-6 days of movement in sessions of 20-45 minutes: 2 days full-body strength (30-35 min, before 19:00), 2-3 days of conversational-paced cardio (brisk walks, easy cycling), 1 mind-body session (gentle yoga or mobility with breathing), and one long, enjoyable activity on the weekend. In between: 3 active breaks of 3 minutes each day, and a daily step target of 7,000-9,000.
3 main meals at regular times in a Mediterranean style: vegetables at lunch and dinner, quality protein, whole grains and pulses, extra virgin olive oil, and oily fish 2-3 times a week. Last coffee before 14:00-15:00, light dinner at least 2 hours before bed, and a goal of 4+ alcohol-free days per week in phases 1 and 2. Twice a week, you note the emotional context of your meals—never calories, never weight.
Each day, one guided formal practice of 10-20 minutes (from breathing to independent practice), 2-3 micropractices of 2-3 minutes woven into your routine, and a 5-minute shutdown ritual: jot down anything pending, close the laptop, and make a physical transition out of work mode. Mondays: 20-25 min cognitive-behavioural session; Wednesdays: skills module with a real-life micro-challenge (saying no, negotiating a deadline); Sundays: 15-minute review of your three core metrics and tweak the week ahead.
Qué puedes esperar
- Monitoring perceived stress with the validated PSS-14 scale in weeks 1, 6 and 12: in programmes like this you can expect a gradual drop in score from phase 2, though progress is individual and results can’t be guaranteed.
- Tracking your rest with daily self-logging and the PSQI index (weeks 1, 6 and 12): you’ll see changes in sleep latency, total rest time and how often you get up at a regular hour, aiming for 5 or more stable nights per week by programme end.
- Weekly logging of work detachment (days with end-of-day ritual done and no email after agreed cut-off) and emotional exhaustion (MBI-GS subscale) so you can see if things are heading in the right direction and adjust if not.
- Monitoring your weekly activity minutes: the aim is to build gradually towards WHO’s recommended range (150-300 minutes of cardio plus 2 strength sessions), starting from your current base, with increases capped at 10% per week.
Who this plan is NOT for
- Anyone with a current diagnosis of depression, anxiety disorder or other mental health condition who is in treatment, unless specifically cleared by their health professional
- People with persistently low mood for more than two weeks, panic attacks, increasing use of alcohol or medication, or thoughts of self-harm: these situations need clinical attention, not just habits coaching
- Anyone with a history of eating disorders not currently under professional care
- Those who need sick leave from work or are already moderate-severe cases: this plan does not replace sick leave or treatment
- People with heart disease, uncontrolled high blood pressure or active injury who have not first consulted a health professional
This plan is a wellbeing and habit-education programme: it is not a medical or psychological treatment, does not diagnose, and does not replace care by a qualified health professional. Professional burnout symptoms (ICD-11, QD85) overlap with those of depression, anxiety disorders, hypothyroidism, anaemia or sleep apnoea, all of which require clinical assessment. If you have persistently low mood for more than two weeks, loss of interest in most things, panic attacks, increasing use of alcohol or medication to sleep or cope, unintentional weight changes, or thoughts of harming yourself, do not use this plan as your only response: speak to your GP, your workplace occupational health team or a registered psychologist or psychiatrist. If you have suicidal thoughts, call 024 (free, 24h) or 112. Before starting the exercise component, consult a health professional if you have cardiovascular disease, uncontrolled hypertension, an active injury, are pregnant, or take medication affecting heart rate, balance or sleep. No part of this plan involves changing prescribed medication. And one hard truth: burnout has organisational causes (workload, autonomy, recognition) that no individual plan can remove; this programme gives you tools and room to recover, it is not a substitute for changes needed in your work environment.
Frequently asked questions
What are the symptoms of burnout and how do I know if I have it?+
The three core features of burnout syndrome are emotional exhaustion, detachment or cynicism towards work, and a sense of ineffectiveness. In real life, it shows up as tiredness that doesn’t go away with rest, trouble sleeping, irritability, difficulty switching off, and changes to eating habits. In onboarding, we use validated Spanish-language questionnaires (PSS-14 and MBI-GS) and a registered professional reviews your answers: it’s not a diagnosis, but it is an honest snapshot of your starting point—and if needed, a referral.
Is burnout the same as depression?+
No, although they look similar and can happen together. Burnout is linked to your work context (as described in the ICD-11), while depression affects all areas of life and needs clinical treatment. Symptoms overlap, which is why this plan includes an initial screening reviewed by a registered psychologist: if you’re showing signs pointing to depression, anxiety or something else, we’ll say so and guide you to professional support—rather than just selling you a plan.
Does this plan replace talking therapy?+
No. This is a wellbeing and habits programme with professional supervision designed as a low-barrier, structured first step. It may be enough for mild workplace stress and can also supplement therapy (check with your therapist). What it doesn’t do is replace clinical treatment for moderate or severe cases: that’s what screening and referral are for.
I’m exhausted and have no energy. Are you really telling me to exercise?+
Yes, but not as you might think. The first four weeks are intensity-free: just walks in your comfort zone, mobility and breathing work, since the aim is to calm your nervous system, not to perform. Strength work comes in phase 2, with short, do-able sessions. If you log two bad nights or your energy drops, the plan automatically reduces that week’s workload instead of pushing you to stick rigidly to it.
How much time will I need each day?+
Between 30 and 60 minutes depending on the day: movement sessions run 20–45 minutes, one mental practice of 10–20, plus micropractices of 2–3 minutes during your day. The whole plan is built for busy schedules, with AI adjusting times and sessions to fit whether you’re on shifts or constantly travelling for work.
What if I have a terrible week and get nothing done?+
There’s no catch-up or penalties. This plan avoids streaks and punishments because overloading yourself is part of the underlying issue. There’s a specific protocol for getting back on track after a bad week: you restart at a slightly lower level, without guilt, and in phase 3 you learn how to make your own early warning plan for future slips.
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