Personal note:
I didn’t realise I was burned out until my mornings started feeling like Mondays, even on Saturdays. The hobbies I used to love? Meh. The playlists I had on repeat? Skipped through every song. Even coffee lost its magic (which honestly should’ve been my first red flag).
The only thing that started cracking through the numbness? Sitting down with a pen and paper and letting my brain spill out in all its messy, unfiltered glory. No “Dear Diary” intros. No self-censoring. Just a safe place to dump the chaos, spot what was draining me, and slowly piece myself back together.
Why Burnout Feels Like This
Burnout isn’t just about being tired—it’s a layered state of physical, emotional, and mental depletion. The World Health Organization defines it as a result of chronic stress that hasn’t been successfully managed. But it’s not just work that can tip you over the edge uni deadlines, endless caretaking, emotional labour, overstimulation, even “fun” projects that turn into 24/7 commitments can all lead there.
Symptoms can include:
- Constant fatigue that doesn’t improve with rest
- Reduced creativity and problem-solving ability
- Feeling detached from your work, relationships, or self
- Irritability or impatience over small things
- That flatline “nothing feels good” feeling
Burnout isn’t just about being tired it’s a full-body, full-brain shutdown. The World Health Organization defines it as a result of chronic stress that hasn’t been successfully managed especially in work environments but honestly, it hits just as hard when you’re juggling uni, caregiving, or emotional overload from daily life.
Source: WHO – Burn-out an occupational phenomenon
Even Harvard Business Review puts it bluntly: burnout isn’t a personal failure it’s often a response to broken systems, unrealistic expectations, and environments that don’t support recovery. That hit.
Source: HBR – Burnout is about your workplace, not your people
Journaling can’t erase all the causes of burnout, but it can be a low-pressure, private way to:
- Notice the patterns that led you here
- Create micro-changes that restore energy
- Reconnect with what makes you feel human again
If you’re brand new to journaling or struggle with consistency, start with our Mindful AF Journal Practice Hub for beginner-friendly prompts that don’t require an aesthetic spread or perfect handwriting.
The 6-Step Burnout Recovery Framework (with Journaling at the Core)
Step 1 – Admit You’re Burned Out (Without Judging Yourself)
Burnout isn’t a weakness. It’s your body and brain hitting the brakes because they’ve been running on empty for too long.
Your first step is acknowledging it without guilt. This is where journaling comes in not to “fix” you instantly, but to document what’s going on right now.
Journal prompts for Step 1:
- “The three signs that made me realise I’m burned out are…”
- “If burnout could speak, it would tell me…”
- “The one thing I need to hear right now is…”
Why it matters: Naming it turns an overwhelming blur into something you can actually work with. This is your baseline.
Step 2 – Brain Dump the Chaos
Burnout creates mental traffic jams unfinished tasks, conversations, and worries all trying to push through at once. The fastest relief comes from getting it out of your head and onto paper.
How to do it:
- Set a timer for 10 minutes
- Write everything that’s in your head tasks, rants, fears, to-dos, random song lyrics—without editing
- Don’t re-read right away. This isn’t for analysis yet it’s to clear mental clutter
Prompt starter: “Right now, my brain is saying…”
Pro tip: If the thought “I should be doing something more productive” pops up while you’re brain dumping… that’s a sign you really need it.
Step 3 – Spot the Energy Leaks
Burnout often isn’t caused by one big event—it’s the slow drip of energy leaks over time. Your journal can help you track these.
Try this for a week:
Draw two columns: “Gave Me Energy” and “Drained My Energy.” At the end of each day, jot down at least one thing in each.
Prompt examples:
- “Today I felt energised when…”
- “I felt drained when…”
- “This drain was/wasn’t worth it because…”
After a week, re-read and highlight patterns. Are the same people, tasks, or habits popping up? That’s where change needs to start.
Step 4 – Create a “Not-To-Do” List
We’re obsessed with to-do lists, but burnout recovery often comes from cutting commitments, not adding more. A “Not-To-Do” list is your permission slip to stop doing things that drain you or don’t matter right now.
In your journal, write a heading: “I am officially not doing…” and list 5–10 items. They can be as big as “checking work email after 6 PM” or as small as “folding laundry immediately after drying.”
Examples:
- Saying yes to every invite
- Opening social media first thing in the morning
- Skipping lunch to “get more done”
Read more about this kind of boundary work in Glow-Up With Boundaries.
Step 5 – Add Micro-Moments of Joy
Burnout recovery isn’t all about removing stress it’s also about reintroducing little sparks of joy. Your journal can be your moodboard for this.
Ideas to jot down:
- A list of five-minute feel-good rituals (watching the clouds, making a playlist, stretching)
- A “comfort menu” you can turn to on bad days things that are easy and low-pressure but still lift you up
- Tracking when you actually did these things and how you felt afterwards
Prompt to try: “One small thing I can do today to feel more like myself is…”
Step 6 – Reflect and Reset Weekly
Burnout recovery is slow. That’s okay. The goal isn’t to write yourself into instantly feeling amazing it’s to use your journal as a checkpoint each week.
End-of-week reflection prompts:
- What’s one thing that felt easier this week?
- Where did I feel a spark of energy or interest?
- What’s one thing I can release or delegate next week?
- Am I saying “yes” to things I actually want?
Why this matters: Reflection stops you from slipping back into autopilot. Even tiny wins matter here.
Bonus Burnout Prompts for When You’re Stuck
- “If I could delete one responsibility with zero consequences, it would be…”
- “My body feels like…”
- “I wish someone would just tell me…”
- “The smallest change that would make a big difference right now is…”
- “The last time I felt fully rested was…”
A Note on Seeking Support
Journaling is a powerful self-awareness tool, but if your burnout is severe affecting your physical health, work, or relationships it’s worth talking to a therapist, counsellor, or trusted support network. External perspective + internal reflection is a strong combo.
Gentle Reminder
Your journal isn’t judging you. It’s not looking for perfect grammar, neat pages, or “inspiring” entries. It’s just holding space while you take your energy back, one page at a time.
💬 Need to Talk to Someone?
Burnout can feel isolating, but you’re not alone. If journaling’s not enough or you’re feeling overwhelmed, here are some free, confidential support options:
Australia
Lifeline: 13 11 14 – 24/7 crisis support and suicide prevention
Beyond Blue: 1300 22 4636 – Mental health support for anxiety, depression, and burnout
Kids Helpline (5–25 yrs): 1800 55 1800 – Free, private, 24/7 counselling
Headspace: headspace.org.au – Youth mental health services
United States
988 Suicide & Crisis Lifeline: Dial 988 – 24/7 support
Crisis Text Line: Text HOME to 741741 – Free support via SMS
National Alliance on Mental Illness (NAMI): 1-800-950-NAMI (6264)
United Kingdom
Samaritans: 116 123 – 24/7 support for anyone in emotional distress
Mind: 0300 123 3393 – Mental health info, advocacy, and support
Shout Crisis Text Line: Text SHOUT to 85258
Canada
Talk Suicide Canada: 1-833-456-4566 – 24/7 crisis line
Kids Help Phone: 1-800-668-6868 or text CONNECT to 686868
