How to Create a Relaxing Nighttime Routine

 

1. Stop Pretending You’re Fine

First step? Admit you’re burned out. No more: "I’m just busy." "It’ll get better next week." "Everyone feels like this, right?" Try this instead: Say out loud, "I’m running on empty, and that’s okay." Burnout isn’t a personal failure—it’s your body’s SOS signal. 2. Do Less (Yes, Really)

Your instinct might be to push harder to "catch up." Bad idea. Burnout worsens when you ignore it. What helps: Cut 1-2 obligations (cancel that meeting, say no to a project). Set a "quitting time" and stick to it (no "just one more email"). Delegate (even if it’s not done "perfectly," it’s done). Hard truth: The world won’t end if you step back. But you might if you don’t. 3. Relearn How to Rest

Burnout doesn’t fix itself with one Netflix binge. Real rest means: Sleep (7–9 hours, no excuses). Boredom (no screens, just staring at the wall if needed). Movement (a 10-minute walk > another hour scrolling). Pro tip: Try the "Nothing Hour"—60 minutes with no goals, no productivity, just existing. It’s harder than it sounds. 4. Find Tiny Joys Again

Burnout steals pleasure from things you used to love. Fight back by: Revisiting old hobbies (even if you’re rusty). Laughing (watch a dumb comedy, call that funny friend). Getting outside (sunlight resets your brain more than you think). Key point: Don’t wait to "feel like it." Do it especially when you don’t.

5. Redefine "Productivity"

Spoiler: Your worth isn’t tied to how much you accomplish. Try this mindset shift: Instead of "What did I do today?" ask "How did I feel today?" Celebrate existing as enough (because it is). Write down 3 things that went okay (even "I drank water"). 6. Get Ruthless About Boundaries

No recovery happens without them. Start small: Turn off notifications after work. Block time for breaks (literally schedule "do nothing" slots). Stop over-explaining ("I can’t take this on" is a full sentence). Pushback? People will adjust. And if they don’t, that’s their problem. 7. Ask for Help (Seriously)

Burnout thrives in isolation. Reach out to: A trusted friend ("I’m struggling" beats silent suffering). A therapist (if accessible—burnout often overlaps with anxiety/depression). Your boss (frame it as "I want to do better work by avoiding crash-and-burn"). The Light at the End Healing isn’t linear. Some days will still suck. But slowly, you’ll notice: Tasks feel lighter. You laugh easier. Energy returns without 5 coffees.