Have you ever felt like you’re living in slow motion? As if you’re wading through quicksand, where even the smallest tasks feel overwhelming? I know that feeling all too well.
A few years ago, I hit rock bottom with burnout. I had lost my spark — that inner drive that once fueled my passion. My body was drained, my mind foggy, and my emotions numb. No matter how many naps I took or Netflix series I binged, the fatigue wouldn’t leave me.
One morning, I realized I couldn’t keep waiting for motivation to magically return. I had to create momentum — and that meant taking a first step, no matter how small.
Reading about wellness is great, but it’s like watching exercise videos from your couch. No shame, sometimes you need to wrap your head around what to DO before you can start doing it. Today, I want to encourage you to take the first step, or if you’re further along, the next step.
Why the First Step Matters
Burnout is like being stuck in a rut — and the deeper you go, the harder it feels to climb out. The key isn’t to push harder; it’s to shift gears and intentionally recharge. It’s kind of like trying to PUSH that door open, only to realize it will go so much easier if you step back and PULL instead. I can’t be the only one who has done that.
The truth is change doesn’t happen all at once. It starts with a single step — one small action that reminds your mind and body that you’re moving forward.
Small Steps, Big Shifts
When you’re depleted, massive overhauls feel impossible. That’s why small, energizing actions create the biggest change. Imagine waking up feeling lighter, clearer, and excited about your day — even if you’re currently stuck in survival mode.
Here are a few simple steps that can start your momentum:
🟠 Morning Mastery
Start your day with intention. A simple 5-minute breathing exercise can activate your nervous system’s calm state, while a glass of water with lemon rehydrates and refreshes your body. Imagining that water hydrating and energizing you can set the tone for a powerful day.
🟠 Movement for Momentum
Your body craves movement, even if you feel too tired to exercise. A 10-minute walk or light stretching can stimulate circulation, boost endorphins, and clear brain fog. The key is starting small — one step at a time. No time to exercise today? That’s ok, consider taking the stairs instead of the elevator or taking a walk around the block at lunch time.
🟠 Nutrition for Energy
Fuel your body with foods that nourish and sustain energy. Swap out processed snacks for whole foods like nuts, eggs, or avocado toast. Bonus: coffee with collagen powder or even butter is a fantastic morning boost that keeps energy stable. (collagen = protein; butter = fat. Both are good at providing lasting energy)
🟠 Mental Reset & Focus
A cluttered mind and environment drains your energy. Taking just 5 minutes to practice mindfulness can calm racing thoughts and dramatically improve clarity. Not ready to meditate? Ok, how about spending 5 minutes to clean up your work space. Whether it’s removing things from your desk, or putting away files that are stacking up, clearing space works literally and mentally.
🟠 Joyful Connection
Energy isn’t just about rest — it’s about joy. Whether it’s laughing with a friend, playing with your pet, or dancing to your favorite song, joy recharges your emotional batteries faster than you’d imagine. If you can’t find a single thing to laugh about, here’s my family’s all-time favorite YouTube video (watch it with headphones because you HAVE to hear the sound).
The Real Transformation
When I first started taking these steps, I wasn’t sure if they would make a difference. But on Day 3, I noticed something shifting. I felt lighter, more hopeful, and even started looking forward to the day ahead. By the end of the week, I realized I had reignited something powerful inside me — momentum.
If you’re feeling stuck and don’t know where to begin, I invite you to try my 5-Day Energy Reset Challenge — or create your own by choosing five small actions that excite you. The key is to start.
Imagine waking up next Monday feeling more energized, motivated, and clear-headed than you have in weeks. All it takes is a first step — and the courage to begin.
If you DO join the 5-Day Energy Reset, you can expect
— a powerful, FREE challenge designed to help:
✅ Identify what’s draining your energy
✅ Reclaim your focus and motivation
✅ Feel clearer, calmer, and stronger — in just 5 days
You’ll learn how to:
➡️ Pinpoint what’s draining your energy
➡️ Create simple recovery habits that restore focus and calm
➡️ Feel stronger, clearer, and more in control
I can’t wait to see you on the other side. Let’s reset, recharge, and reclaim your energy together!
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And if you are too burned out and overwhelmed to even begin to use any of these strategies it might be time to get some help. Find a coach, therapist, or doctor who can help you reverse out of the physical, mental, and emotional symptoms of burnout so you can get back to living in life you love.
Remember, Self-care isn’t selfish…it’s required!
Yvonne Lee-Hawkins, IPHM, is a holistic Leadership and Wellness coach, stress strategist, and writer, who spent 20 years in corporate and leadership functions. When she is not working, she loves to go on nature adventures with her family, in the Pacific Northwest where they call home. You can find out more on her website, or follow her on LinkedIn, Medium, or Instagram.
If you want some help creating small but impactful steps, or with general wellness, schedule a call here.
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