My dad always said, “Stress can make you sick.” And he was right. We usually feel stressed when we’re afraid. Afraid things won’t work out, that we’ll fail, or that someone will disappoint us. The trouble is, our brains can take those fears and make them feel real, sending stress signals throughout our body. It’s no wonder we end up feeling anxious, exhausted, and like we’re falling behind.
But the truth is you can’t do your best work when you’re burnt out. That’s why I want to encourage you to learn this simple but powerful habit: break before you burnout.
In today’s world, life has never been so easy, comfortable, and accessible. And yet, we’re more overwhelmed than ever. Our bodies don’t know the difference between running from a bear and running late for a meeting. The stress response is the same. So it’s up to us to slow down, take care of ourselves, and make space for rest, especially when we’re busy.
Sunrise – Start with Stillness
Start your morning with presence, not pressure. Before you reach for your phone, take a few deep breaths. Notice how your body feels, how your mind is doing, and give thanks for something – another day of breath, your bed, someone you love. If you must check your phone early, stick to just what’s essential (like your calendar or messages). Give your brain a gentle start.
Fuel – Eat to Support Your Energy
A good day starts with good fuel. Reach for high-protein, healthy-fat foods instead of processed carbs that lead to a crash and impaired digestion. On the fly, this can include: boiled eggs, avocado, and sausage. Meal prep something simple like a crustless quiche to make mornings easier. And don’t forget water. Pack a big water bottle so you’re never caught thirsty.
Prioritize – One Thing at a Time
If your to-do list is overwhelming, choose just one task to finish first. Start with what matters most. Finishing one thing leaves you feeling accomplished and helps build momentum for the rest of the day.
Outdoors – Let Nature Reset You
Stepping outside, even for a few minutes, can calm your nervous system. Whether it’s sunshine on your skin or birds chirping nearby, nature helps us reset. Try to eat lunch outside, go for a short walk, or simply sit and breathe. Bonus: walking barefoot on grass can even help reduce inflammation.
Sunset – Induce Quality Rest
Busy weeks can disrupt sleep, but staying on a consistent schedule helps. Try to go to bed and wake up around the same time each day. Consistency helps your body know when to release sleep and wake hormones.
Create a bedtime routine that tells your body it’s time to relax. Turn off bright lights, stop checking emails, and do something that calms your body and mind; stretch beside your bed, read a few pages of a book, or take slow, deep breaths. These small actions communicate to your nervous system that it’s time to sleep.
For My Mom, and for You
This post is inspired by my amazing mom, who works two jobs and manages an endless list of responsibilities. I see how much she gives, and how often she runs on empty. No one deserves to live in constant burnout.
You deserve rest. You deserve peace. And you don’t have to earn a break, you just need to take one.
Take care of yourself. Your future self will thank you.