The Burnout Recovery Toolkit

• Burnout type quiz: 30 statements rated 0-4 across the overload, under-challenge and neglect patterns, each scored out of 40, with score bands from minimal to severe and guidance for mixed patterns (pp. 3-4)
• Three type-specific recovery protocols, each with its core mechanism, four priority interventions and a recovery timeline from weeks 1-2 to month 3+ (pp. 4-7)
• Three breathwork protocols — extended exhale, box breathing, physiological sigh — with counts, when to use them and mechanism, plus an eight-week cold exposure progression and a daily 20-30 minute walking protocol (pp. 7-8)
• Four-supplement stack — ashwagandha KSM-66, rhodiola rosea, phosphatidylserine, magnesium — each with mechanism, cited evidence, dosing, timing, cautions and which burnout type it suits, then a sample stack by type (pp. 8-10)
• Sleep section: five non-negotiable sleep hygiene rules, a morning and evening sleep protocol, what to do if you can't fall asleep or wake during the night, and when tracking becomes counterproductive (pp. 10-11)
• Six copy-paste boundary scripts for work — declining a new project, pushing back on deadlines, protecting time off, declining after-hours requests, reducing meeting load, resetting manager expectations — each with its key elements, plus five rules for using them (pp. 11-13)
• 30-day recovery calendar: weeks 1-4 with primary goals, daily practices, to-do checklists and what to expect, then weeks 5-8 for depth and refinement including a re-take of the quiz in week 7 (pp. 13-14)
• Relapse warning signs in three categories with a six-step response, and three worksheets: an energy audit table, a stressor inventory table and a weekly review template with a seven-day protocol adherence grid (pp. 15-17)

Table of contents

1. 01Introduction: Burnout as a Neurological Statep. 1The HPA Axis and Stress Response · Neurobiological Changes in Burnout · Why Recovery Requires Type-Specific Protocols
2. 02Section 1: Burnout Type Assessmentp. 2Understanding the Three Types · Burnout Type Quiz · Interpreting Your Scores
3. 03Section 2: Type-Specific Recovery Protocolsp. 4Protocol 1: Overload Burnout Recovery · Protocol 2: Under-Challenge Burnout Recovery · Protocol 3: Neglect Burnout Recovery
4. 04Section 3: Nervous System Regulation Techniquesp. 7Breathwork Protocols · Cold Exposure Protocol · Walking Protocol
5. 05Section 4: The Burnout Recovery Supplement Stackp. 81. Ashwagandha (KSM-66) · 2. Rhodiola Rosea · 3. Phosphatidylserine · 4. Magnesium · Sample Stack by Burnout Type
6. 06Section 5: Sleep and Burnout Recoveryp. 10The Sleep-Burnout Connection · Non-Negotiable Sleep Hygiene · Sleep Optimization Protocol · Sleep Tracking Considerations
7. 07Section 6: Boundary Scripts for Workp. 11Script 1: Declining a New Project · Script 2: Pushing Back on Unrealistic Deadlines · Script 3: Protecting Time Off · Script 4: Declining After-Hours Requests · Script 5: Reducing Meeting Load · Script 6: Resetting Manager Expectations · Using These Scripts Successfully
8. 08Section 7: Your 30-Day Recovery Calendarp. 13Week 1: Foundation & Assessment · Week 2: Boundaries & Nervous System · Week 3: Type-Specific Protocols · Week 4: Consolidation · Week 5-8: Depth & Refinement
9. 09Section 8: Relapse Warning Signsp. 15Behavioral Red Flags · Physical Red Flags · Emotional/Cognitive Red Flags · What to Do When You Notice Relapse Signs
10. 10Section 9: Recovery Worksheetsp. 16Worksheet 1: Energy Audit · Worksheet 2: Stressor Inventory · Worksheet 3: Weekly Review Template
11. 11Section 10: Scientific Referencesp. 17
12. 12Educational Disclaimerp. 18
13. 13Final Words: Recovery is Not Linearp. 19

• You feel simultaneously wired and exhausted and have found that you can't "just power through" it
• You recognise yourself in one of the three patterns: working relentlessly at the cost of sleep and relationships, going through the motions in work that doesn't use your skills, or feeling that your effort no longer matters
• Generic stress-management advice hasn't worked for you and you want protocols matched to your burnout type, with the biology behind them explained

• You will know your primary burnout type — overload, under-challenge or neglect — from a scored quiz, and whether your score is minimal, mild, moderate or severe
• You will have a recovery protocol for that type with four priority interventions and a week-by-week timeline of what to expect, including the early weeks where you may feel worse
• You will be able to run three breathwork protocols by the count, progress cold exposure over eight weeks, and dose and time a four-supplement stack knowing each one's cautions
• You will have six boundary scripts ready to use at work, a 30-day calendar to follow, and three worksheets to audit your energy, map your stressors and review each week

“Burnout isn't laziness, weakness, or a character flaw.”
From the guide, p. 1

Not medical advice. The toolkit's own educational disclaimer (p. 18) says it is for educational purposes only and asks you to consult a qualified healthcare provider before implementing any protocol, especially if you have pre-existing medical conditions, take medications, or are pregnant or breastfeeding; it adds that cold exposure requires medical clearance.