Slow Down and Get Out of Burn Out Recipe (10 mins–60 mins)

This recipe is for burnout moments when your system needs less doing and more resourcing—through slowing down, resting, and letting your body simply be. You can also use it when you feel depleted (like you’ve been running on empty), and keeping regular rest proactively helps reduce the chance of sliding back into burnout once you start feeling better.

Use this when

• You feel burnt out, depleted, “tired but wired,” emotionally flat, or like you can’t access motivation.

• You notice you’re pushing through everything and your body is asking for a pause.

• You’re coming out of burnout and want to protect your recovery with consistent, preventative rest.

Ingredients

• A small pocket of uninterrupted time (start with 10–20 minutes if that’s what’s available).

• A comfy spot (bed, couch, floor nest, or a safe outdoor place).

• Optional: a light blanket, water, an eye mask, gentle sunlight.

Safety

If resting feels unsafe or activating, start smaller: 2–5 minutes, eyes open, feet on the ground, and choose a space where you feel secure.
If you have health concerns that make rest or sun exposure complicated, adapt this to your needs and get appropriate support.

Step 1: Choose your rest window (2 minutes)

Pick a time today where you can be uninterrupted.
Name it like an appointment: “Rest Window: ____ to ____.”
If you live with others, set a simple boundary (door closed, phone on silent, quick message: “I’m resting until ___”).

Step 2: Do nothing on purpose (10–60 minutes)

Lie down or get as comfortable as possible and let your body just be.
No fixing. No catching up. No productivity. If you want to doze, doze.
Let yourself get bored on purpose: stare at the ceiling, watch light move, feel the weight of your body, breathe normally.

Step 3: Get resourced with the 1% rule (2–10 minutes)

This step is inspired by the 1% rule from Red School teachings and Menstruality: choose the smallest possible support—1%, not 100%.
Pick one tiny resource and do it gently:

• Sun doze: rest in soft sunlight for 1% longer than you think you “should.”

• Nervous system cue: one slow exhale, soften your jaw, drop your shoulders.

• Sensory anchor: feel the blanket on your skin, feet heavy, one sip of water.

• Micro-boundary: one “no,” one delay, or one request for help.

If your mind asks for a full makeover, return to: “What’s my 1% right now?”

Nurture and Integrate

Before you get up, ask: “What would make life 1% easier after this?”
Choose one small next step (drink water, eat something, wash your face, text support, or do the next single task only).

Benefits of rest (why this works)

Rest helps your body rebuild capacity, not just your mind “take a break.”
Doing nothing interrupts the burnout loop of constant output and gives your system space to downshift.
Keeping rest as a regular, proactive practice (even when you feel “fine”) helps protect your energy so you’re less likely to fall back into burnout after you’ve climbed out.

The 1% rule (From Red School + Menstruality) keeps resourcing doable, sustainable, and repeatable—especially on low-capacity days.

Affirmation

I choose 1% softer.
I choose 1% slower.
I choose 1% more resourced—starting now.

Peace & Love, Julie

Emotional Release: the missing peace.