It’s been two months since I returned to work from my eight-week leave of absence. Reflecting on both my mental and physical wellbeing, I can truly see how burnout recovery and returning to work has reshaped me.
Gentle Mornings, Better Days
I’ve been able to stay consistent with my new morning routine (except that first week in September, haha). It’s made such a difference in how my day unfolds. I can see it in my son as well—his new school year began the same day I went back to work. With his hybrid schedule this year, he’s been able to meet his health needs. I can’t believe how effortless our mornings have been—less hustle for both of us.
Morning Routine for Burnout Recovery: Affirmations, Meditation, and Stretching
Mentally, I’ve felt calm, clear-headed, and ready for the day. This is a direct result of being able to wake up with ease. After my alarm goes off, I play affirmations I recorded in my own voice, set to a peaceful meditative tune. It’s just five minutes, but so impactful—the feeling of gratitude is nearly immediate.
If I wake up earlier, I’ll listen to a 20 – 30 minute guided meditation. This helps me stay grounded as I move into my morning stretches. Within minutes, my body feels awake and alert.
Stretching usually lasts around 10 to 15 minutes, depending on how my body feels. Some mornings I focus more on my back or hips if I sense tightness. I love that I’m finally in tune with what my body needs instead of rushing through it.
Walking With Intention: Healthy Habits That Support Recovery
Most days, I set off on a walk right after stretching. I fill up my 30oz Stanley tumbler with water and electrolytes (my favorite is Ultima Replenisher), grab my earbuds and visor, and head out the door. My pace has improved—what used to take 40–45 minutes now takes 35–40. I’ve also been focusing on walking heel-to-toe, which seems to strengthen my shins and calves.
I’ve noticed some front knee pain with deep bends like lunges or squats. It may stem from leg press exercises I did over 20 years ago, or from compensating for my gait. Back in high school, I trained myself to walk with my feet slightly turned out to avoid walking pigeon-toed—it wasn’t a cure, unfortunately. I’m curious to see if strengthening my calves and shins will help reduce the knee pain.
Off the Path and Into Nature: Mindfulness and Healing
There’s a dirt path alongside the road, but I love veering into the open desert where I feel one with nature. I’m not the only one who goes off the path—there are footprints and bicycle tracks, but also tracks from birds, javelina, and other desert animals. I enjoy the scenery, noticing the various plants, trees, and mountains in the distance —while keeping an eye out for signs of wildlife. It’s part meditation, part exercise.
Each day, I thank the universe for these moments. The sunlight is the perfect finishing touch—I get my dose of vitamin D and an instant lift in my mood.
Energy That Lasts: Overcoming Burnout at Work With Daily Practices
After my walk, I take a cool shower within a few minutes of getting home, it helps my body reset and regulate my nervous system. I’m grateful that I now have less joint pain and body aches, which I credit to all the movement in that first hour after waking up.
Once I’m refreshed, I take time for skincare, journal, and prepare for work before taking my son to school. I wish I had discovered this rhythm sooner, but I needed the break to redefine what preparing for the day meant.
Redefining My Reality: Life After Burnout
I can’t imagine returning to the old routine: waking up, saying goodbye to my son, and sitting at my desk within 20 minutes of opening my eyes. I was still waking up while booting my computer and taking calls for the first hour.
My sleep used to be terrible—four to five hours with multiple wakings, a result of stress, overwhelm, low iron and burnout. It became a vicious cycle, and I kept telling myself that the best thing I could do was sleep until the last minute. But I wasn’t actually resting; I was just surviving.
Now, I finally feel like I’m living again. The changes I’ve made have shifted not just my days but my entire perspective on life—it’s the best gift I’ve given myself.
An Invitation to You
I share this because I never realized how much I needed a buffer in the morning. The first hour of my day shapes everything that follows. Start small—five minutes of affirmations, a short stretch, or a walk outside. Even a tiny shift can ripple through your day in ways you might not expect.
For me, this new rhythm has been healing. For you, it could be the beginning of something just as powerful.
