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Dealing with Burnout and Getting Back on Track



So you've set your goals and your motivation is high. You've got all this momentum and are knocking things off your list. Then...you miss a day. Maybe you go out to dinner with a friend or you completely forget to do that thing you thought was so important. Soon a few days (weeks) go past and you're off the rails and everything is in shambles. Soon you're questioning if this goal is worth it.

If, like me, this causes you to abandon your goals as quickly as you set them then let's work towards a reset. If you follow me on Instagram you may have seen my Sunday Resets. Each yearly milestone (a change in season, new month or birthday) I would be geared for success. I had the mindset, I had the motivation, I'd bought the things I needed and I was ready to go! 

After a while this motivation would disappear and I would find myself in the drive thru getting a large sundae to deal with the fact I'm exhausted and disheartened. This downward spiral of motivation could last for weeks and I'd miss out on valuable time that I could have devoted to hitting the targets I had set for myself.

So I started the Sunday Reset. It's easy to get caught up in all the things going wrong or that you still haven't achieved. Dwelling on this gets you no where. With the Sunday (or whatever day you choose) Reset I'm going to show you how to reboost your motivation and get some momentum.


First: write out everything that stressing you out/frustrating you/upsetting you


If you're like me, getting things down on paper (or into a word doc) is much better than everything being cramped in your head. You can't solve an issue if you can't see clearly what the issue is.

For example: is work stressing you out? What about work is stressing you out? Be specific and as detailed as possible.

When you're able to see all your problems down in one place you can start moving towards making strategies to fix it, rather than wasting all your energy worrying and catastrophising.

Second: write out everything you need to do to transition smoothly into the next week.


Did you run out of money because you spent it all buying lunch? Were you late to work because you realised 20 minutes before you had to leave that your outfit was actually in the dirty clothes basket? Was dinner this week mediocre at best because you didn't have the ingredients you wanted?

Sounds like a pretty shitty week. You're not alone though, we've all been there.

What could you do on your Reset day to make sure the next week (or the remainder of this week) is as simple as possible.

Could you:

  • Meal prep
  • Do your laundry
  • Pick out your outfits
  • Go grocery shopping
  • Deep clean your apartment
  • Spend quality time with your kids because the upcoming week is going to be hectic

I love having a simmer pot of lemon and cinnamon on the stove while I clean

Third: action!


Ed Mylett explained on his podcast, The Ed Mylett Show, that he breaks his days up into three mini days.

6am - 12pm - day one
12pm - 6pm - day two
6pm - 12am - day three

I've been following this trend on my weekends and it has made a huge difference.

6am - 12pm - day one - personal
12pm - 6pm - day two - goals
6pm - 12am - day three - relax

6am - 12pm - Day One - Personal
I wake up at 6am and once my husband goes to work I do everything that I can to set myself up for that following week.

Tasks include:

  • Washing my hair (ladies with an afro you know how time consuming this is)
  • Deep clean my apartment
  • Play with my puppy (this is to ensure he naps during day two)
  • Meal prep
  • Organise time with family/friends
  • Go through mine and my husband's calendar for the upcoming week

The sub Meal Prep Sunday is great for inspiration.
12pm - 6pm - Day Two - Goals
This is where I start ticking off the activities I need to do to keep my goals on track.

Tasks include:

  • Writing a blog post
  • Taking photos for Instagram
  • Writing a short story
  • Studying
  • Making a stop motion clip
  • Studying Spanish
  • Studying Dutch
  • Going over my finances

6pm - 12am - Day Three - Relax
Now that I've set myself up for the upcoming week and worked towards my goal I like to relax.

Tasks include:

  • Reading in a bubble bath
  • Binging Netflix
  • Binging 90's B grade movies on Disney +
  • Meditate
  • Walking my puppy and hanging out in the field
  • Colouring in
  • Watercolour painting

We're so lucky to have a beautiful view from our local dog park.

All three stages of the Sunday Reset are essential. Dealing with the things that are stressing you out means you've allocated time to work through it, rather than just constantly worrying. When we organise our lives we're more motivated and less stressed out. When we work towards our goals we experience success, even if we haven't hit a major milestone. When we allow ourselves time to relax we give our bodies and brain a chance to recalibrate. No one can pour from an empty cup.

I really hope the Sunday Reset works for you and please let me know down below how you go! Also be sure to connect with me on Instagram @breathe.syd !

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