Burnout isn’t a badge of honor.
It’s a warning sign your body, brain, and soul
are crying out for balance.
Here’s what most people get wrong:
They try to power through instead of
making small, sustainable changes.
I compiled a list of 42 micro-habits that create
real change.
Think of it as your personal menu
for wellbeing.
Here’s how to make it work for you:
1. Start With Your Body
➟ Drink water first thing each morning
➟ Take the stairs instead of the elevator
➟ Get 7-8 hours of quality sleep every night
💡 Physical energy is the foundation.
Without it, nothing else works.
2. Fuel Your Brain
➟ Read a physical book for 20 minutes
➟ Take breaks every 90 minutes
➟ Schedule focused work blocks
💡 Your mind needs white space to thrive.
Give it room to breathe.
3. Nourish Your Soul
➟ Spend time in nature daily
➟ Practice simple gratitude
➟ Connect with people who lift you up
💡 Soul-care isn’t luxury—it’s necessity.
Create your own combination that fits
your life and schedule.
Remember:
Small changes compound over time.
One tiny shift today can transform
your entire year ahead.
Kenrick Vaz 