The Complete Rest Plan: Healing Burnout Through Intentional Recovery
In my time recovering from my own burnout, and my time as a burnout recovery coach, I've witnessed a common pattern: high-achieving people push themselves to the breaking point before acknowledging they need rest. By then, because they're often deep in burnout territory—exhausted, foggy, and struggling to function — their judgement on just how much and what kind of rest is… off, at best.
Take me for example. I hit smack into a burnout wall at the end of 2020 after working 7 days a week since day 1 of the pandemic as a deployed staffer to our governor’s office — on top of my pre-COVID job. My rest? I went down to… just 1 full time job (!!).
No surprise that the bit of relief I felt was fleeting and ended in more burnout, this time of the values-crash-up-empathy variety. Without rest (again), I jumped into a new job that felt better but was not aligned with who I was, how I could deeply and authentically give back.
I wasn’t making great decisions because burnout blinded me to it, made me think I was “fine”, “better” which I definitely wasn’t. I couldn’t see what was happening, who I really was, what I really needed and valued (especially since it was different than anything modeled in my fishpond of a work community.
Because of those burnout-induced blindspots, I had a series of the same jobs with different names (actually some of them had the same name — I was the Director of Analytics three different times #jokesonme).
And then I figured it out — how to rest, and why to rest. What to DO with the rest.
Here’s the great news: it doesn’t have to be complicated, but a structured, intentional rest plan can begin the healing process. This isn't about a single bubble bath or weekend off. True recovery requires temporarily restructuring your life to give your nervous system the break it desperately needs, and pulling what works from this temporary period into the rest of your life.
Rest will become a way of life when you’re in burnout recovery — and it starts here.
Why You Need a Rest Plan (Not Just "Self-Care")
If you're reading this, you may be experiencing any of the symptoms of burnout, including:
Persistent exhaustion that sleep doesn't fix
Difficulty focusing or remembering things
Emotional numbness or heightened irritability
Physical symptoms like headaches, digestive issues, or pain
A sense that you're "going through the motions" in your life
All the above may co-occur with, and exacerbate the symptoms of, clinical depression. Burnout and depression can look similar, though they are distinct. If you suspect you may be both burned out AND depressed, I’d recommend working with a therapist along with treating your burnout.
Standard advice—sleep more, exercise, eat well—falls flat because burnout isn't just tiredness. It’s not just “stress” either. It's a state of chronic unprocessed stress where your nervous system is perpetually activated. Recovery requires temporarily but significantly lowering your demands and creating space for genuine rest across three dimensions:
Physical rest: Allowing your body to recover
Emotional rest: Processing feelings you've been suppressing
Cognitive rest: Giving your mind a break from decision-making and problem-solving
The Truth About Recovery: It Often Gets Worse Before It Gets Better
Here's what many burnout recovery resources won't tell you: when you finally slow down, everything you've been pushing away comes flooding back. This isn't a sign of failure—it's actually a necessary part of healing.
But if you’re not prepared when it hits, you may quit the rest altogether and walk yourself deeper into burnout.
During the first few days or weeks of intentional rest, you may experience:
Increased fatigue: Yes, amazingly, you might feel even more tired as tour body finally registers just how exhausted it is
Emotional waves: Anger, grief, guilt, and shame often surface when you stop keeping busy
Beware the biggest Rest Plan Ruiner: Guilt for Resting. It doesn’t matter how much time off you take, if you are beset by guilt the whole time, it won’t feel very restful.
Try this: “I feel guilty for resting while other people are covering for me, or while my family takes care of itself without me. This is hard, I’m new to resting without guilt and it’ll take some time to learn. But, the unrested me was struggling to be helpful and show up the way I want to show up. The only way I can actually help other people and contribute fully is to fill my tank back up.”
Physical sensations: Aches, pains, and discomfort that your stress hormones were masking
Resistance: Your inner critic questioning whether you "deserve" or "need" this rest
These reactions are normal and temporary. They represent your system processing what it hasn't had space to address. With proper support and self-compassion, these initial difficulties give way to genuine recovery.
Creating Your Rest Plan: T-Shirt Sized Options
Let's explore concrete ways to create space for rest, from small daily practices to major life adjustments. Choose the size that matches your current burnout severity and life circumstances.
Before you begin: Almost all of these practices, and especially the ones that really feel restful, rely on healthy boundaries — or at least a willingness to explore improving your boundaries. Read this post for more detail on why boundaries are at the heart of recovery, right from the first step (rest).
XS: Micro-Rest Practices (When You Can't Change Much Yet)
Even if you can't immediately reduce your responsibilities, these practices can begin shifting your nervous system:
Handoff, delegate, or drop 1 new thing each day. What doesn’t need you? What can someone else take on (even your kid and those lunches)
3 sentence self-compassion to counter negative self-talk: This is a big one, because the tension and stress (and exhaustion) you feel in your body grows when our inner critic, internalized parent or demanding boss takes the mic. Gently counter the voice (emphasis on gentle; inner critic’ing your inner critic will, I promise you, not work) with
(1) I’m having a hard time right now or This is hard.
(2) Lots of people experience burnout, I’m not alone.
(3) What do my body and heart need to feel or hear right now? [hint, if the answer is head-based, it’s not a real need; self-compassion needs come from the body and heart]
One-minute vacations: Set a timer for 60 seconds of complete stillness and deep breathing
Sensory and somatic breaks: Step outside (outside + change of scene is big) for three deep breaths or place your hand on your heart for 30 seconds, hug yourself, or, if you need something more subtle — hands on thighs; slide palms against each other, etc. Scientifically, the physical sensation of skin on sin (even your own on your own!) sends safety and calming signals to the body.
"No" practice: Identify one small request to decline each day
Tech boundaries: Create 30-minute phone-free periods at the start and end of your day
Micro-movement: Two-minute stretch breaks every hour
While these practices help, be honest about whether your burnout requires more substantial intervention.
S: Weekend Recovery Protocol
If you can protect a full weekend, make it like you have the flu (because you sort of do)
Digital detox: Turn off notifications and limit device use to essentials only
Sleep restoration: Alert the troops: you are going to bed early this weekend, the devices are in a different room (accountability helps), and allow yourself to wake naturally. If “naturally” is 3am because you’re so tired you’re actually wired and jacked up on cortisol and worries, go back to the self-compassion bullet in XS and gently counter any inner critic or worry voices. Meditate and rest your brain for as long as possible. When the sun rises, let it hit your eyeballs, reduce caffeine that day, and try again.
Meal simplification: Prepare simple, nourishing meals ahead or order healthy delivery
Nature immersion: Spend at least 30 minutes outdoors each day
Obligation clearing: Cancel non-essential weekend commitments
Feeling check-ins: Set three 10-minute timers throughout the day to ask "What am I feeling right now?" and simply note your emotions.
M: The Two-Week Reset
For moderate burnout, consider a two-week period of significant demand reduction:
Reduced work hours: Request flexible hours, use PTO, or temporarily scale back to 75% time
Delegation audit: List all your responsibilities and identify what can be delegated or postponed
Help recruitment: Ask family members to take on specific tasks, hire temporary help, or exchange services with friends
Social media sabbatical: Delete apps from your phone for the two-week period
Daily rest blocks: Schedule two 30-minute periods each day for complete rest
Feeling journal: Spend 15 minutes each morning or evening writing without censoring
Movement without goals: Replace intense workouts with gentle walking, stretching, or yoga
L: The Month of Restoration
For serious burnout symptoms, especially cognitive fog and physical exhaustion:
Medical support: Consult with healthcare providers about your symptoms and options
Leave of absence: Consider short-term disability, FMLA, or negotiated leave from work
Home help system: Hire cleaning services, meal delivery, childcare help, or ask family for substantial support
Expectation communication: Clearly inform people in your life about your limited availability
Daily rest schedule: Create a simple daily structure with multiple rest periods
Nature therapy: Spend extended time outdoors daily
Bodywork: Schedule massage, acupuncture, or other physical support
Professional support: Work with a therapist, burnout coach, or support group
XL: The Sabbatical Approach
For severe burnout requiring major intervention:
Extended leave: Take 3+ months away from work if possible
Living simplification: Consider temporarily moving in with supportive family or having someone stay with you
Financial planning: Work with financial advisors to make extended rest feasible
Complete obligation reduction: Step back from all non-essential responsibilities
Medical team: Assemble healthcare providers who understand burnout
Daily healing practices: Develop a gentle routine focused entirely on recovery
Weekly professional support: Regular sessions with therapists and coaches
What to Do During Your Rest Time
Creating space is only the first step. Here's how to use your rest time effectively:
Physical Rest Practices
Sleep rehabilitation: Prioritize consistent sleep times without alarms when possible. Sunlight for 15’ when you first wake up. Low caffeine, sugar, alcohol.
Restorative movement: Gentle yoga, tai chi, or walking without performance goals. For more on the best exercise for burnout, see the FAQs on this article on burnout recovery
Body scanning: Daily practice of bringing awareness to physical sensations
Sensory comfort: Soft textures, soothing sounds, pleasant scents, and nourishing foods
Nature connection: Time outdoors without devices or goals
Emotional Rest Practices
Self-compassion practice: Using Dr. Kristin Neff's three components:
Mindfulness: Notice feelings without judgment
Common humanity: Remember you're not alone in suffering
Self-kindness: Speak to yourself as you would a dear friend
Permission statements: "I give myself permission to rest. Rest is productive. My worth is not tied to my productivity."
Feeling identification: Practice naming emotions specifically using expanded emotion vocabulary
Gentle journaling: Write without judgment about what surfaces during rest
Compassionate boundary setting: Phrases like "I care about you AND I need to care for myself right now"
Cognitive Rest Practices
Decision reduction: Simplify meals, outfits, and daily choices. Delegate what you can (push your comfort zone here)
Information fasting: Limit news, social media, and non-essential input
Mind dumping: Transfer your mental load to paper lists that can wait
Single-tasking: Do one thing at a time with full attention
Worry scheduling: Designate 15 minutes daily for worrying, postpone concerns until then
Managing the Difficult Feelings That Emerge
When you rest, challenging emotions often surface. Here's how to handle the most common ones:
Guilt and Shame About Resting
Many high-achievers, especially women, have internalized messages that rest is lazy or selfish. When these feelings arise:
Recognize them: "I'm feeling guilty about resting. This is a conditioned response, not truth."
Question the source: "Where did I learn that constant productivity was required?"
Reframe rest as productive: "I'm literally rebuilding my brain and body right now."
Create guilt-response cards: Write statements countering specific guilt thoughts to read when triggered.
Anger at Systems and Circumstances
Burnout often stems from unsustainable expectations and lack of support. When anger emerges:
Validate it: Anger is a normal response to injustice and boundary violations
Channel it safely: Journal, movement, or speaking with a supportive listener
Distinguish between feeling and acting: You can feel angry without harmful actions
Identify future boundaries: How might this anger inform healthier limits going forward?
Grief for Lost Time and Opportunities
Burnout often comes with mourning what could have been if you hadn't become depleted. When grief appears:
Allow the sadness: Cry if needed, acknowledge the losses
Practice both/and thinking: "I regret pushing myself so hard AND I'm creating a different future"
Write a compassionate letter: From your future self to your current self about this healing time
Create small ceremonies: Mark your transitions and honor your journey
Lowering Standards Temporarily (Without Sacrificing What's Truly Important)
During recovery, perfectionism must take a backseat. Here's how to lower standards strategically:
Minimum viable parenting: Focus on connection, safety, and basic needs rather than enrichment activities or perfectly balanced meals
Good enough housekeeping: Identify the few areas that affect wellbeing (perhaps clear pathways and clean dishes) and let the rest go
Work boundaries: Communicate clearly about reduced capacity and negotiate priorities
Mantra: "This is temporary": Remember that recovery enables future thriving
Creating a Support Team
Burnout recovery is difficult alone. Consider assembling:
A point person who can take over some responsibilities
Friends who understand your need for space (and won't take it personally)
Professionals who can help with specific aspects (housekeeping, childcare, meal prep)
Healthcare providers who recognize burnout
Fellow travelers who are also prioritizing their wellbeing
After the Rest Period: Transitioning to Sustainable Living
As you begin to feel better, resist the urge to return to previous patterns. Instead:
Gradually reintroduce activities, evaluating each for its effect on your wellbeing
Maintain core rest practices as non-negotiable parts of your routine
Document your burnout symptoms and recovery journey to recognize early warning signs
Create a personalized "early intervention" plan for future stress periods
Regularly reassess your commitments against your values and capacity
When It's Hard to Do Alone
Burnout recovery is challenging because the very condition impairs the skills needed to heal:
Burnout affects decision-making, making it harder to plan recovery
Burnout distorts perception, convincing you to "try harder" when you need rest
Burnout isolates, making it difficult to ask for help
If you're struggling to implement a rest plan on your own, that's not a personal failure—it's a predictable effect of burnout itself.
Ready to Truly Recover?
Creating and maintaining a rest plan often requires support. As someone who has navigated burnout personally and guided hundreds of clients through recovery, I understand the challenges of this journey.
If you're ready to create a personalized rest plan with accountability and guidance, I invite you to schedule a discovery call. Together, we'll assess your burnout level, identify your biggest recovery obstacles, and determine if my coaching approach aligns with your needs.
Remember: Reaching out isn't weakness—it's strategic. The path through burnout is rarely a straight line, and having a guide can make the difference between temporary relief and lasting transformation.
Book your discovery call today and take the first step toward not just surviving, but truly thriving.
