Simple Habits that Helped Me Recover From Burnout and Feel Strong Again
A few years ago, I hit a wall — mentally, physically, and emotionally. I was sleeping poorly, my hormones were out of balance, my blood pressure was high, and even simple daily activities left me feeling drained.
The frustrating part was that I thought I was doing everything right-eating well and exercising everyday, and spending 8 hours in bed each night, even if the sleep wasn’t restful.
Pulling myself out of that downward spiral took time, but rebuilding my health taught me something powerful: wellness doesn’t require a total life overhaul or expensive supplements. It’s built from a few simple, non-negotiable daily habits that I now protect fiercely. These are the ones that helped me feel strong, vibrant, and truly well again.
Body: Nourish and Energize
Walking — I used to think exercise had to be intense to be effective. During burnout, I felt like I didn’t have time for long workouts, so I’d push through HIIT sessions or hard runs - and that physical stress was actually working against me. When I shifted to daily walking, everything changed. I started with 10–20 minutes a day, then slowly built up time and pace. It sounds almost too simple, but gentle walking was the foundation of my recovery.
Move Throughout the Day — Beyond walking, I aim for at least 10,000 steps and avoid sitting for hours. Even short movement breaks add up. A brief walk or a few minutes of pilates after dinner helps stabilize blood sugar and sets me up for better sleep.
Hydration — I start each morning with a tall glass of water and keep a reusable bottle nearby all day. Staying hydrated seems small, but it noticeably affects my energy and focus.
Mind: Calm and Centered
Restful Sleep — My worst burnout phase was also my worst sleep phase. I read all the standard tips, but they didn’t help much until I created a routine that truly worked for me.
Unwinding before bed: The calmer my evenings, the better I sleep. About an hour before bed, I dim the lights, stretch, and watch TV or read something relaxing. This slows my breathing, lowers stress hormones, and signals my body to rest.
Falling back asleep in the middle of the night: Middle-of-the-night wake-ups used to leave me frustrated for hours. The usual breathing or meditation techniques didn’t help because my mind would wander. What did work: listening to an audiobook or calm show on a timer, screen faced down to avoid blue light. Focusing on the story quiets my thoughts, and I’m usually asleep again within 15 minutes.
Mindfulness and Stress Management — Even five minutes of deep breathing, journaling, or meditation makes a difference. Think of it as training your mind like a muscle. If you’re new to it, YouTube has great free options or I especially like the Alo Wellness Club meditation classes.
Environment: Create Space for Wellness
Fresh Air and Sunlight — Spending 10–15 minutes outside, especially in the morning, helps regulate my circadian rhythm, boosts vitamin D, and instantly lifts my mood. Breathe deeply, look up, and let sunlight hit your skin.
Nourishing Food — Food truly fuels both body and mood. Tracking my intake and macros helped me see that even though I was “eating healthy,” I wasn’t balancing my nutrients well. When I started tracking and simplifying my meals, I lost 10 pounds in three months and felt my vitality return.
Now my meals focus on colorful produce, lean proteins, whole grains, nuts, and seeds. The closer food is to its natural state, the more it supports energy and recovery.
✨ Burnout recovery takes time, there’s no quick fix or magic supplement or medication to cure it. But every small, steady step adds up.
Be patient with yourself, move gently, nourish intentionally, and make time to rest. Over a few months, those quiet habits can rebuild your energy and help you feel like yourself again.
Start building these habits today — download the free habit tracker.
If you’d like to check out my favorite products that support these burnout recovery habits, check them out here.