Aurum
Download

Burnout Recovery Plan

Spotting burnout honestly, cutting load and agreeing time off, rebuilding energy and motivation in stages, and the boundaries and early warning signs that stop it coming back, for knowledge workers, managers and founders.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Burnout Recovery Plan, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information to help you look after your own wellbeing. It is not medical or psychological advice and does not replace a doctor, therapist or counsellor. If you are in crisis, in danger or thinking about harming yourself, contact your local emergency number or a crisis line now.

What it installs.

1

Pillar

1

Area

50

Projects

182

Starter tasks

🧘 Mental & Emotional Wellbeing

Burnout Recovery Plan

Recognising burnout, negotiating time or workload changes, and rebuilding energy and motivation over weeks and months.

  1. Honest burnout self-check across three signs
  2. Doctor's appointment to discuss burnout symptoms
  3. Two-week energy and working hours baseline
  4. First seventy-two hours stop-doing list
  5. Choosing between sick leave, holiday and reduced hours
  6. Telling your manager or co-founder you are burnt out
  7. Mapping the six workplace drivers behind your burnout
  8. Three-person support circle for the recovery months
  9. Floor routine for the worst days
  10. Map of the recovery phases ahead
  11. Friday energy ledger of drains and gains
  12. Hard stop and shutdown ritual for the working day
  13. Monthly burnout score
  14. Monday workload triage with your manager
  15. Out-of-hours notification and inbox rules
  16. Quarterly meeting load audit
  17. Weekly menu of recovery experiences
  18. Gentle movement while energy is low
  19. Monthly check-in with a trusted friend
  20. Standard reply for new requests
  21. Telling burnout apart from depression
  22. Saying no and renegotiating deadlines in practice
  23. Delegation for overloaded specialists
  24. Planning weeks at seventy percent capacity
  25. Rebuilding concentration with short focus blocks
  26. Reading list on burnout and recovery
  27. Pacing energy to avoid boom and bust
  28. Values check to rebuild motivation
  29. Written workload reduction proposal
  30. Job crafting toward energising work
  31. Stay, change role or leave decision
  32. Money check before reduced hours or a break
  33. Sharing out home load during recovery
  34. Small finishable projects to restart motivation
  35. Resetting the always-available reputation
  36. Choosing coaching, therapy or occupational health
  37. First fortnight back after burnout leave
  38. A holiday planned for real detachment
  39. Three-month recovery review
  40. Six-month check on lasting changes
  41. Workload conversation before the annual appraisal
  42. Recovering from burnout while leading a team
  43. Spotting burnout early in your team
  44. Founder burnout conversation with co-founders and board
  45. A company that runs a week without the founder
  46. Burnout alongside caring responsibilities
  47. Remote work boundaries in a home office
  48. Personal relapse prevention plan
  49. Planning a sabbatical or career break
  50. Checking a new role for burnout risk before accepting

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Honest burnout self-check across three signs

Exhaustion, growing cynicism about work and a sense that nothing you do is effective are the three signs most researchers use to describe burnout, and people usually notice only the first. Scoring yourself on all three, with examples from the last month, tells you how far things have gone and gives you something concrete to show a doctor or manager instead of saying you are just tired.

First tasks

  • Score yourself from 0 to 10 on exhaustion, cynicism and effectiveness
  • Write two examples from the last month for each of the three signs
  • List any physical symptoms and roughly when they started
  • Note the month you first felt things slipping

Doctor's appointment to discuss burnout symptoms

Burnout shares symptoms with depression, anaemia, thyroid problems, sleep apnoea and long infections, and some of those are quick to test for. An appointment booked with your self-check in hand rules out the physical causes, gets a professional view on whether this is burnout or something that needs other treatment, and opens the door to a fit note if you need time off.

First tasks

  • Book an appointment with your doctor about exhaustion and burnout
  • Prepare a one-page summary of symptoms, hours and how long it has lasted
  • Ask whether any blood tests or mood screening would help
  • Write down what the doctor recommended before the end of the day

Two-week energy and working hours baseline

Memory is unreliable when you are depleted, so most people underestimate the hours they work and overestimate how much they rest. Logging actual hours, sleep and an evening energy score for fourteen days produces numbers you can use in conversations with your doctor and manager, and a starting point to measure recovery against.

First tasks

  • Create an energy and hours log from the metrics log template
  • Record start, finish, breaks, sleep and evening energy for fourteen days
  • Add up weekly hours and the average energy score
  • Annotate the three lowest-energy days with what happened

Make it yours.

Install Burnout Recovery Plan, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.