8 Simple Ways to Recover from Burnout Without Overwhelming Yourself

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We’ve talked about lazy girl self-care, 5-minute self-care hacks, and how to practice mindfulness without meditating for hours. But what happens when you’re so physically and emotionally drained that even self-care feels like another thing on your to-do list? Today’ we’re talking about how to recover from burnout.

Burnout isn’t just being tired. It’s the kind of exhaustion that makes everything feel overwhelming. You wake up exhausted, simple tasks feel impossible, and even the things you used to enjoy seem like too much effort.

Maybe you’re a stay-at-home mom with no time to yourself, a student during exams or just someone who’s hit a wall. Either way, burnout doesn’t mean you’re failing—it just means you need to reset.

This is for you if you need a self-care routine but don’t have the energy to start one.

If you need a break but can’t take a full-on self-care day. If you’re running on empty and wondering how to get back to feeling like yourself.

Here’s how to recover from burnout, one tiny step at a time.

1. Give Yourself Permission to Do Less

If you’re burnt out, your brain is probably telling you to do more to catch up. Maybe the house is a mess, emails are piling up, or your to-do list is out of control.

But here’s the truth—pushing harder won’t fix burnout.

Let yourself do the bare minimum for a bit. Focus on what’s essential, and let everything else wait.

If all you can do today is drink water, eat something, and put on clean clothes, that’s enough.

Lazy Girl Tip: Lower your standards for a few days. Survival mode is still progress.

2. Hydration, Food, and Rest Come First

Burnout recovery starts with the basics. When your body is depleted, your brain can’t function properly, so start with what you need physically.

• Drink some water. Hydration = Energy
• Eat something with actual nutrients, even if it’s just toast and peanut butter
• Get some sleep, even if it means going to bed embarrassingly early. My bedtime is currently 8pm (life with a 13-month old!)

If your energy is low, try an electrolyte drink or a protein-packed snack to help your body recover faster..

3. Find a “Bare Minimum” Self-Care Routine

If your usual self-care routine feels overwhelming, scale it way down. You don’t need a full skincare routine or an hour of meditation—just the smallest, easiest version of self-care you can manage.

• Skincare: Cleanser, moisturiser, SPF. Everything else is optional
• Movement: Stretch while lying in bed, or do a 5-minute walk around the house
• Shower: A quick, hot shower reset works wonders for mental exhaustion
• Dopamine boost: A feel-good playlist, funny tiktok, or your favourite comfort show

Lazy Girl Tip: A shower steamer turns your basic shower into a mini spa moment with zero effort.

4. Take a Full Sensory Reset

Burnout often means sensory overload—too many screens, too much noise, too much everything. A sensory reset helps calm your nervous system so you can think clearly again.

• Reduce screen time even if it’s just a 10-minute break from your phone
• Lower the noise—Put on ASMR videos, white noise, or soft music
• Change your environment—Step outside, open a window, or switch rooms
• Use scent to relax—Try lavender essential oil or a scented pillow spray

Lazy girl tip: If you’re feeling overstimulated, a weighted sleep mask helps block everything out for a mini reset.

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5. Do Something That Requires Zero Brainpower

When you’re burnt out, decision fatigue is real. Your brain is too exhausted to process even simple things, so take a break from thinking and do something mindless.

• Colour in an adult colouring book – I’m a big fan of bold colouring books like this one and a good set of alcohol markers makes colouring in feel SUPER satisfying.
• Scroll vision board photos for positive energy
• Watch comfort TV—no new plots, just familiar vibes (Vampire Diaries or Gilmore girls are personal faves)
• Do a 5-minute brain dump in your notes app to clear your head

Lazy Girl Tip: Romanticise the little things.

6. Move Your Body—Gently

I know. When you’re exhausted, exercise is the last thing you want to do. But movement actually helps with burnout by reducing stress hormones and boosting dopamine and serotonin.

The key is to keep it low-effort.

• Lie in bed and do gentle stretches
• Walk for five minutes—just enough to breathe fresh air
• Do a lazy girl workout (like stepping side to side while watching netflix)

Lazy Girl Tip: Bala bangles add resistance to basic movements so you can get a workout without actually working out.

7. Break the “I Should Be Productive” Mindset

To recover from burnout, you need rest, not productivity. But if you’re the type who feels guilty for taking a break, remind yourself:

• You don’t need to “earn” rest.
• Doing less for a few days won’t ruin your progress.
• Healing is productive.

If your brain won’t let go of productivity guilt, reframe your thinking. Instead of “I’m wasting time”, tell yourself “I’m recharging so I can function better later.”

Lazy Girl Tip: Schedule self-care time like a meeting so you actually take it seriously.

8. Plan a Slow, Gentle Reset

Once you feel a little better, do a slow reset to bring yourself back to life—no pressure, just small things to help you feel like yourself again.

• A sunday reset to refresh your space
• Meal prepping simple, easy foods so future you has one less thing to worry about
• Updating your self-care vision board for motivation
• Choosing one self-care habit to bring back into your routine

Lazy Girl Tip: Don’t try to fix everything at once. Burnout recovery is a gradual process, not a quick fix.

Final Thoughts: Recovery Takes Time, And That’s Okay

If you’re burnt out, you’re not failing—you’re just running on empty. The goal isn’t to bounce back overnight. It’s to slow down, take care of yourself, and give your body and mind time to heal.

So take a deep breath, drink some water, and do one small thing to help yourself today. That’s enough. You’ll soon be able to recover from burnout.

Next up: How to make exercise feel like self-care (not a punishment)—because movement should feel good, not like torture.

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