28-Day Burnout Recovery Workbook + Interactive Tracker

You know you're burned out. What you don't know yet is what specifically is keeping you there.

This workbook finds that out — and then does something about it.

117 pages. 28 days. Four stages of real work built on CBT, ACT, and Emotional Schema Therapy — not a generic wellness plan, but a structured path through the specific internal mechanisms that sustain burnout.

Stage 1: honest self-observation — what's actually happening, beneath the story you've been telling yourself about it.

Stage 2: emotional granularity and meta-emotions — learning to name what's there accurately, because you can't work with what you can't identify.

Stage 3: decoding your hidden rules — the internal standards and conditions that have been quietly running your exhaustion.

Stage 4: finding your personal Choice Point — the moment where a different response becomes possible, and what to do with it.

Includes the Interactive Tracker — a smart Excel and Google Sheets dashboard with daily body scans, an emotion map, and visual progress charts that turn your internal experience into data you can actually see shifting.

Fully interactive PDF. Fill in your answers directly on your phone, tablet, or computer — no printing required. Prefer pen and paper? Print it out just as easily.

Please open this workbook with the free Adobe Acrobat Reader app to use the interactive fields on your device.



For self-help only — not a replacement for medical diagnosis or treatment. Results depend on consistency of practice and individual characteristics.