Curve Burn Out Recipe (Hydration + Movement + Sunlight) (10 minutes)

This recipe helps you climb out of burnout (and prevent it from creeping back in) by rebuilding capacity with tiny, repeatable basics—especially when you feel depleted, foggy, or like you’re running on fumes.

Disclaimer:
This recipe is provided for educational and informational purposes only and is not medical advice, mental health treatment, diagnosis, therapy, or a substitute for professional care. Emotional embodiment practices may bring up strong feelings, memories, sensations, and/or physical reactions. You are voluntarily participating and are solely responsible for your own emotional, physical, and medical safety, decisions, and actions. Go at your own pace. Stop at any time. Take breaks when needed. If you feel overwhelmed, pause and ground yourself: feel your feet on the floor, place a hand on your heart, and breathe slowly. These practices are intended to help you move emotion through your body—not to reenact harm and not to discharge emotions onto others. Always listen to your body first. If you are in crisis or at risk of harming yourself or others, stop and seek immediate help in your area. READ FULL DISCLAIMER BEFORE YOU START IF YOU HAVEN'T ALREADY:HERE​

Use this when

When you feel depleted—tired-but-wired, emotionally flat, or like your capacity is low—and you can tell you’re heading toward burnout (or you’re already there).

Ingredients

• 10 minutes total (even 2–4 minutes helps).

• Water (glass or water bottle).

• Movement option (walk, stretch, shake-out, gentle mobility).

• Sunlight (outside light or bright window).

• Optional: a timer, a warm layer, a snack.

Safety

If you’re dizzy, faint, chronically exhausted, postpartum, or movement/sunlight feels like “too much,” use the 1% rule: one sip, one stretch, one minute of light.
If leaving the room isn’t safe or possible (kids need eyes on them, you’re driving, it’s dark/unsafe outside), stay where you are and do the indoor version: drink water + stand at a bright window + 3 slow exhales.

Opening: Self-awareness

As soon as you can remember, do this recipe.
Name what’s happening without judgment: “I’m in burnout mode.” or “I’m depleted.”

The 3-Step Experiment

Step 1: Hydrate (60–120 seconds)

Take 6–12 slow sips of water (or finish a glass if that feels good).
With each sip, lengthen your exhale just a little. Keep it mechanical—sip + exhale.

Step 2: Move the body (3–5 minutes)

Choose one option and keep it simple—move + breathe.
Option A: Micro-walk reset
Walk around your home (or outside) for 3–5 minutes, shoulders relaxed, long exhales.

Option B: Stretch + shake reset
Stretch your arms overhead, roll shoulders, gently shake out hands/arms/legs for 60–90 seconds.

Option C: Mobility reset
Do 5 slow reps each: neck turns, shoulder circles, hip circles, ankle rolls.

Stay until you feel even 10–20% more space or energy inside.

Step 3: Get light (2–4 minutes)

Step outside if you can, or stand at a bright window.
Let your eyes take in natural light (no staring at the sun), and orient to the world: name 3 colors/shapes/sounds you notice.
If you can, add one long exhale and drop your shoulders once.

Closing: Put it in a container

Imagine placing the pressure, urgency, and “I have to keep going” energy into a sealed container for now.
Say: “This isn’t the whole story. I can rebuild my capacity.”
Hand on heart, one slow exhale.

Nurture and Integrate

If you can, eat something simple with protein, drink more water, or rest for 5–10 minutes.
Over the next day or week, notice: do you recover faster, have more patience, and feel less fragile? Keep using this proactively once you’re out of burnout—regular rest + basics help prevent the slide back in.

Affirmation (Optional)

Choose one:
“I can take one small step and let it be enough.”
“My body deserves basics: water, movement, light, and rest.”
“Peace is built in 1% choices.”

Want to go deeper?

If you’re coming out of burnout, pair this with The Power of Slowing Down recipe and use the 1% rule (Red School + Menstruality) to keep rest resourcing sustainable.

If burnout is tangled with grief, rage, shame, or stuck emotion, follow with an Emotional Release Waves recipe when you have privacy and time.

Peace & Love, Julie

Emotional Release: the missing peace.