I’m going to be completely honest with you.
Burnout doesn’t just magically go away because you’ve read this ebook, done the inner work, prioritised your wellness, or (in my case) become a health coach.
Even now, after years of healing from it and currently helping other women do the same, I still have to hold myself to the same standard.
I still have to work at not slipping back into bad habits where I’m saying yes to too much, loading up on sugar to push through, and forgetting that I’m not a machine.
It all comes down to 5 non-negotiables—the things I do daily to keep my mind, body and soul in check.
They’re not hacks or quick fixes. They’re simple (but powerful) habits that I come back to daily. Not because I’m some ultra-disciplined wellness girlie who has it all together, but because without them, I’d fall back into unhealthy patterns.
So while it might seem like I’ve got it all together, I’m not afraid to admit that I don’t. I’m still figuring it out, too.
But these 5 rituals? They’re what keep me grounded, sane, and burnout-free every single day.
P.S. If you’re new here, hey! I’m Thalia. I help 9-to-5 girlies recover from burnout and transform their draining AF job into a magnetic career they love. Every week(ish), I share content on burnout recovery, self-development, finding joy, and career growth. Subscribe here so you never miss a debrief.
How habits help you avoid burnout
You know those weeks where everything just feels like a lot?
Your calendar’s packed with back-to-back meetings, deadlines are piling up, your inbox is a mess, and there’s that one project you’ve been meaning to start for weeks. You’re trying to keep up with your workouts, reply to messages, actually eat lunch, and somehow also get enough sleep, meditate, stay social, drink enough water, and live your best life?
That used to be my everyday.
When I worked in the fashion industry, I had no routine, especially in the mornings, and it showed. I’d snooze my alarm, skip breakfast, and dive straight into work before I’d even had a chance to breathe. I was burnt out, irritable, and always one meltdown away from losing it.
Looking back, I can see how much that chaotic way of living was draining me. But I kept telling myself, “It’s just a busy season, I’ll push through.” Except that season never ended.
It wasn’t until I left my job and finally had space to slow down that I started building healthy habits. Not as a productivity hack, but as a way of guiding myself softly through the day.
Because that’s the thing—habits don’t have to be long or complicated. They just need to support you. Even the smallest ones can shift how you show up and move through the day.
Habits help you:
- Take the pressure off decision-making, so you’re not constantly wondering, “What should I be doing right now?”
- Create structure in your day (even when everything feels messy)
- Regulate your nervous system and bring a sense of calm
- Slow down and pause, so you’re not rushing from one thing to the next
- Check in with yourself before things get too overwhelming
- Make self-care feel doable, not like another thing on your to-do list
- Shift out of survival mode and into something more sustainable
- Remember that you’re allowed to take care of yourself every day, not just when you’re at breaking point
Prefer to watch and listen? I’ve got you!
Hit play on my latest YouTube video where I share the 3 non-negotiable habits keeping me sane right now as I navigate a busy season and burnout.
The 5 daily habits I swear by to avoid burnout
These habits are the foundation of how I take care of myself.
Especially when everything else feels messy or full-on. They’re nothing fancy—just small things I do consistently that make all the difference.
Sure, they’re only one piece of the puzzle, but they’re what hold me together.
So… if you’re trying to create your own burnout-free routine, start here and build habits that feel good long-term.
It’s not about instant gratification here. I’m talking about choosing the ones that leave you feeling calmer, clearer, or even just a little more like yourself.
I encourage you to save this post so you can come back to it whenever you need to.
1 | Journaling and practising gratitude
Journaling is the thing I come back to again and again. Especially when my mind feels messy or I’m stuck in a loop of overthinking.
It gives me space to slow down, make sense of what’s going on in my head, and just be for a moment.
Some days, I brain dump for 30 minutes and fill 10 pages.
Other days, it’s a list of small wins or things I’m grateful for.
This is the exact journal I use to check in with myself and clear some mental space when things get messy.
I love The Five Minute Journal as it’s simple, low-effort, and not overwhelming, which, let’s be honest, is key when you’re already feeling a little burnt out.
I usually keep it on my bedside table and write first thing in the morning before I reach for my phone. It helps me start the day with intention, rather than with anxiety.
P.S. If you purchase The Five Minute Journal using this link, you get a cheeky 10% off. You’re welcome.
2 | Reading
There was a time when my mornings felt really hard, especially when I was stuck in a job that drained me. I needed something—anything—to look forward to when I woke up.
That thing became reading.
Fiction gave me a way to escape. Something to hold my attention that didn’t involve emails, work stress, or my endless to-do list.
I’d reach for psychological thrillers, fantasy, or anything with a storyline that pulled me out of my own head. Think Harry Potter, not productivity books.
Even now, I still read most mornings. Not because I’m trying to “optimise my morning routine,” but because it makes me feel calm, focused, and connected to something that’s just for me.
It’s helped me:
- Ease anxious thoughts before the day starts
- Tap into creativity (especially when I’m feeling stuck)
- Focus without reaching straight for my phone
- Actually look forward to my mornings
This is the exact ritual I use to unplug without zoning out because reading is not a passive activity. It’s a worthwhile hobby that reminds me that life doesn’t have to be all hustle and heavy thoughts.
P.S. I now use a Kindle Paperwhite for all of my reading, and I must admit, it has changed my life. (Literally.)
3 | Moving my body with yoga
When I was deep in my toxic job era, I pushed myself hard—running, spin classes, anything intense.
It wasn’t about feeling better. It was about releasing anger and trying to cope with the stress. And honestly, it felt more like punishment than self-care.
Now, things look very different.
Yoga is my go-to.
It’s slow, grounding, and actually helps me feel better, not just exhausted. I started small, with 10 minutes on the mat in my living room, and slowly built it up over time.
Now I commit to 60-minute classes either in the morning or evening, depending on my day.
It’s not about ticking a box. It’s a habit I choose because it helps me feel calm, clear, and more connected to myself.
P.S. Thanks to my digital nomad lifestyle, I get to practice yoga at the dreamiest of studios. To find your ideal location, get ClassPass.
4 | Sticking to a shutdown routine
One of the biggest shifts in avoiding burnout was learning how to switch off properly—not just closing my laptop, but actually giving my brain permission to stop working.
This all came down to building a shutdown routine.
A shutdown routine can help switch your brain off from work mode, calm the mind and ease you into the evening. Mine is about 10 minutes and looks a little like this:
- Moving unfinished tasks to the next day
- Writing down my main focus for the next day
- Acknowledging my wins from the day (no matter how small)
- Switching Momentum Plus to “Balance Mode”
That last ritual is the thing that helps it all stick.
Momentum Plus is the only digital tool I actually use (besides Notion). It has a setting called Balance Mode, which lets you hide productivity features during your downtime, so you’re not tempted to check your to-do list at 9 pm or “just finish one more thing.”
I’ve set it up to start winding down my day around 6:30 pm. When the screen changes and the little prompt pops up, it’s my cue to stop, tidy up any loose ends, and shut down gently.
It’s simple, but it works. And it’s helped me protect my evenings, feel more in control of my time, and actually enjoy the hours outside of work.
P.S. If you use this link, you can get a cheeky 10% off your Momentum Membership.
5 | Drinking a coconut
This one sounds a bit random, I know, but hear me out.
Drinking a coconut has become a daily ritual that helps me slow down and take a proper break. It’s not really about the coconut itself (although the health benefits and hydration are a plus)—it’s about the break it creates.
Most days, it looks like popping to my favourite coffee shop, grabbing a fresh coconut and sitting outside while I drink it. No phone, no distractions. I just let myself be for at least 10 minutes.
It’s become my go-to reset in the middle of a busy day. A reminder to step away from the laptop, go outside, and breathe.
P.S. Wanna fuel my coconut addiction? You can buy me one here.
Bonus | My 3-Part Anti-Burnout Framework
This is the exact method that helped me move away from a demanding career, beat burnout, and build a life that actually feels good.
Here’s how it works:
- Alignment: When you’re clear on the stuff you actually care about, you can start making decisions that align with the life you actually want, not the one you’re coasting through.
- Mindset: Breaking through limiting beliefs, strengthening self-worth, and building ‘no fucks given’ resilience ensures burnout doesn’t keep coming back.
- Self-care: Habits, hobbies, boundaries, and rest aren’t just a nice-to-have, they’re the non-negotiables to a healthier, happier and better you.
I avoid burnout by checking in with these 3 pillars every single day. It’s how I make sure I’m living true to myself, thinking clearly, and actually taking care of my needs.
P.S. This framework is the backbone of everything I do—every blog post, every coaching session, every resource I create. It’s designed to get you unstuck, in flow, and thriving in every area of your life. And I’m breaking it down inside Stay & Slay™️ (the book I wrote).
How to build habits that actually help with burnout
When I was burnt out, the idea of building new habits felt like another thing to do.
But once I stripped it back and made it simple, it became something that actually supported me without adding more pressure or feeling like a chore.
Here’s what helped:
1 | Start small
Don’t overdo it. Pick one habit that feels doable even on your worst day. That way, you’re not relying on motivation—you’re building trust with yourself. For me, it started with writing down three things I was grateful for in the morning. That’s it.
2 | Make it feel good
If it feels like a punishment, your body’s going to resist it. But if it feels grounding, calming, or even a little enjoyable, you’re way more likely to come back to it. Think less “perfect morning routine,” more “what would actually feel nice right now?”
3 | Attach it to something you already do
This made a big difference for me. I stacked new habits onto things that were already part of my day, like journaling after a yoga session, or reading while my brekkie was cooking.
4 | Track how it makes you feel
Forget the checklists or sticking to a habit for the sake of it. What matters is how the habit impacts your mood, your energy, and your stress levels. If something makes you feel calmer or more in control—even just a little—that’s a win. If it doesn’t, then that might be your sign to ditch it.
5 | Let it evolve
Burnout recovery isn’t straightforward, and neither is habit-building. Some things that helped in the beginning stopped working later on, and that’s okay. If something starts to feel like a chore, it might be time to adjust it or swap it out. That’s not failing—it’s listening.
Final thoughts
You don’t need a 4-hr morning routine or a perfectly curated life to avoid burnout.
And despite popular opinion, you also don’t need to take another vacation or even quit your job.
You just need a few small things that work for you. Things that feel good in your mind, body, and soul, and help you show up for yourself even when life gets messy.
These are mine. And yours will look completely different.
So if you’re in that space right now, where everything feels too much, this is your permission slip to start small.
Choose one thing that makes you feel good, and do it every single day like your life depends on it.
Because let’s be real, it kinda does.
You’ve got this.
Thalia xx
