We talk a lot about burnout – and for good reason. Whether you’re juggling a full-time job, side hustle, relationship drama, or just trying to keep your life together without losing your mind, burnout doesn’t always crash in like a tidal wave. Sometimes, it’s the subtle stuff: Waking up exhausted even though you slept, that constant brain fog, or realising you’ve been staring at the same email for 15 minutes and haven’t typed a single word.
And while we’re flooded with quick fixes (‘just take a bubble bath!’), what actually helps isn’t always what’s trending. It’s the small, consistent systems that keep you grounded, especially when your brain is in overdrive.
Here are four habits that have helped me feel more human again. Not hacks. Not perfectly curated wellness rituals. Just practical shifts that support your mind and body, especially when you’re this close to losing it.
The berry smoothie I’ve been making on repeat
I know, it sounds basic, but it’s kind of the point. When your life feels chaotic or your energy is unpredictable, having one simple thing that nourishes your body and takes zero mental effort is gold.
My go-to is frozen berries, banana, oat milk, a scoop of protein, maybe chia seeds or peanut butter. It’s not revolutionary. But it’s something I do for myself most mornings. It wakes me up, fuels me with energy that doesn’t spike and crash and, more than anything, feels like an act of care.
It’s a small system that reminds me: I don’t need to get it all right. I just need to show up. Sometimes we wait for motivation. But the magic is in repetition. Tiny daily rituals that reconnect us to ourselves, even if we’re still in our pajamas, spiralling about deadlines.
Moving your body in a way that feels doable (and yes, even when it’s freezing outside)
I used to treat workouts like a punishment. I’d feel guilty if I didn’t ‘go hard’ at the gym or do the exact number of reps a fitness influencer swore by.
Now? I ask one question: What does my body need today?
That mindset shift changed everything. Because sometimes the answer is an energising Pilates session. But sometimes it’s stretching in my living room for 10 minutes, or just taking a walk on the beach with a podcast.
Movement doesn’t have to be intense to be powerful. It’s not about forcing yourself through it – it’s about reminding your nervous system that you’re safe, supported, and strong. Let go of that unrealistic pressure on yourself.
Especially in winter, when we naturally slow down, it’s helpful to reframe movement as connection, not obligation. Think less ‘I need to burn off stress’, and more ‘I get to show up for myself’.
That’s the kind of movement that sticks. The kind that brings you back to your body, instead of disconnecting you from it.
Reading books that rewire your mindset (and calm your nervous system)
I’ll be honest: I love a good mindset book. Not because I want to live in productivity-optimised robot mode, but because reading helps me slow down, reflect and reframe.
Burnout can feel as if your brain is constantly loud. Reading, for me, turns down the volume.
It’s also one of the few habits that’s both relaxing and energising, especially when the content lifts you up. You’re not just scrolling or zoning out. You’re engaging with new ideas, reminding yourself what’s possible and learning how to support your inner world.
The two books I always recommend:
The Power Is Within You by Louise Hay
A gentle reminder that your thoughts create your reality and you don’t have to believe everything you think. It’s grounding, healing and encourages self-compassion in a way that’s actually actionable.
And
Awaken the Giant Within by Tony Robbins.|
This one’s like a personal trainer for your brain. It’s intense, a bit shouty at times, but also packed with useful mindset shifts. Tony really said: “You’re the problem and the solution” and, honestly, he’s not wrong. It’s giving ‘get your life together’ energy in the best way. Even just 10 minutes of reading before bed or while sipping your coffee can create a rhythm of slowness, the kind that busy, burnt-out brains desperately need. Bonus: it also helps with screen time. Speaking of which…
Rethinking your screen time (and why you might feel drained even when you’re doing ‘nothing’)
If your average screen time looks anything like mine did a few months ago – hello, seven-plus hours, it’s no wonder you feel wiped out at the end of the day, even if you didn’t do anything particularly exhausting.
Endless scrolling might feel passive, but it’s actually overstimulating your brain. You’re consuming hundreds of pieces of content in minutes, comparing your life to strangers, absorbing negativity and confusing your nervous system. The result? You feel drained, not rested. Foggy, not clear. Numb, but somehow also anxious.
I started setting small screen boundaries and it made a huge difference, not just for productivity, but for how I feel.
Try:
– No phone for the first 30 minutes of your morning (give yourself a second to wake up as a human, not a notification).
– Reading or journaling before bed instead of watching a screen (your brain will thank you).
– Replacing one scroll session with a walk or even doing nothing for 10 minutes. Yes, you’re allowed to be bored on the couch.
You don’t have to delete every app or do a full digital detox. Just notice where your energy is leaking and gently close the gaps where your energy keeps slipping through.
What actually helps you bounce back from burnout?
Not more pressure. Not another to-do list disguised as self-care. But small, consistent habits that support your energy, emotions and mindset, even when life is messy.
Because burnout isn’t always about doing too much. Sometimes it’s about not doing enough of what actually restores you. So here’s your reminder:
– A smoothie counts.
– A walk outside counts.
– Reading a few pages counts.
– Shutting your phone off and breathing for five minutes? That absolutely counts.
You don’t need a morning routine with 18 steps. You need a system that meets you where you are and helps you come back to yourself, again and again.
So if you’re feeling behind, heavy, or as if you’re barely keeping it together, you’re not broken. And you don’t need a total life overhaul to start feeling better.
You just need to give yourself permission to pause. To shift gears. To care more about your inner world than your to-do list.
Maybe it’s not about getting everything ‘right’. Maybe it’s about building systems that support the version of you that’s still becoming, the one who gets up, tries again and redefines what balance really means.
And when it all feels too much?
Just remember:
There’s nowhere to go but everywhere.
So take a breath.
Take your time.
And keep going…
even if it’s just one tiny change at a time.
I’m Kelly Ann Ward, writer, podcaster, founder of Kewel (a beach-inspired handmade jewellery brand) and I’m the kind of person who believes an iced matcha and a good book can fix almost anything. I host Chill Out with Kelly Ward, a podcast where we talk life, growth, relationships and everything in between (no fluff, just real conversations). I’m also the author of Bright Days Ahead, my debut book on mindset and navigating hardship with grace, and I run a weekly lifestyle blog called The Ward Method, where wellness meets real life. Whether I’m writing, recording, or just sharing what’s helping me lately, my goal is simple: To make you feel a little less alone and a lot more inspired.
