Burnout Map

Burnout isn’t sudden—

It’s silent until it’s not:

Here’s how to spot it early
and stop it before it starts:

⚡ Daily Habits That Help
• Use start + stop rituals to mark your day
• Work with your energy, not against it
• Keep one screen open at a time
• Leave notes for your future self
• Write what you won’t do today
• Say no to small time-stealers
• Take tiny 3-minute breaks

🚩 Burnout Red Flags
• Brain fog
• Snapping fast
• Goals unclear
• Rushed all day
• Tense shoulders
• Overload of inputs
• Not asking for help
• No joy in your work
• Saying yes too often
• Staying up late again
• Ignoring food, water, or rest
• Too many unread messages

The earlier you catch it,
the easier it is to fix.

Use my sheet for the
full Burnout Map—

And keep your energy
before it slips away.

Burnout is easier to prevent
than recover from.

Catch the signs early.

Protect your energy before
it costs you everything.