Honestly assess where you are, identify what is draining you, and build a recovery plan that actually works.
Check the ones that apply to you right now. Be honest with yourself. If you check 3 or more, you are in burnout territory. If you check 5 or more, this is urgent.
On a scale of 1 to 10, rate your current stress level. Then write what is driving it. Be specific. 'Everything' is not an answer. Name the actual sources: a specific client, a financial worry, a team issue, a personal situation.
List the activities, people, and situations that leave you feeling worse after engaging with them. Include work tasks, specific meetings, certain clients, and personal commitments. This is not about what is 'bad' in general. It is about what drains you specifically.
List the activities, people, and situations that leave you feeling energised or restored. These are your recovery tools. They might be work activities (creative projects, mentoring) or personal ones (exercise, cooking, time alone).
Based on your drains and fills, what boundaries do you need to put in place? A boundary is not a wish. It is a rule you enforce. Write specific, actionable boundaries with clear conditions.
What are you going to do this week to start recovering? Be realistic. Do not write a grand self-improvement plan. Pick 2 to 3 small, concrete actions you can actually do in the next 7 days.
What bigger changes will you make over the next 30 days? These might involve delegation, restructuring your schedule, having difficult conversations, or making business changes you have been putting off.
Write down 3 to 5 practices that are your non-negotiables going forward. These are things you commit to doing regardless of how busy you are, because without them everything else falls apart. Be specific about when and how often.