Why this practice?
Recognising when it’s time for change prevents burnout.
What is it?
A list of signs that suggest you’re ready for a career shift.
How to use it
Reflect on your energy, engagement, and purpose weekly.
Ask: “Am I still growing here?”
Closing thought
Change starts when you start noticing.
Why this practice?
Living our values increases fulfilment and reduces burnout.
What is it?
A short review of how aligned your current work is with your values.
How to use it
List your top 3 values.
Rate: how much does your current role honour these?
Plan one action to increase alignment.
Closing thought
Your values are your compass, check them often.
Why this practice?
Just like physical health, careers need regular check-ins. This reduces burnout and stagnation.
What is it?
A monthly routine to check how your career is doing.
How to use it
Book 30 minutes once a month.
Journal on:
What’s working?
What’s not?
What’s next?
Closing thought
Don’t wait for a breakdown. Check your career health regularly.
Why this practice?
Matching tasks to your natural energy rhythm boosts productivity and reduces burnout (Daniel Pink, When).
What is it?
A method to align your tasks with your daily energy highs and lows.
How to use it
Track your energy over 3 days in 3-hour blocks.
Note when you feel sharpest and most sluggish.
Schedule deep work in high zones, admin in low ones.
Closing thought
Work with your rhythm, not against it.
Why this practice?
Flexibility increases engagement and reduces burnout (Future Forum, 2022).
What is it?
Choosing a location outside the usual spot to refresh focus.
How to use it
Choose one day per month to work from a new environment.
Ensure it's distraction-minimised and Wi-Fi-enabled.
Reflect on how the shift affects mood and productivity.
Closing thought
Sometimes a change of place unlocks a new pace.
Why this practice?
Clear availability boundaries reduce burnout and improve communication flow (APA, 2023).
What is it?
Predefined times when you’re digitally available — and when you’re not.
How to use it
Choose two short windows (e.g. 10:00–11:30 and 15:00–16:30).
Communicate them in your calendar and team chats.
Stick to them unless urgent.
Closing thought
Respecting your availability teaches others to do the same — and protects your focus.
Why this practice?
Normalising boundaries helps prevent burnout and fosters psychological safety (Workplace Wellbeing Institute).
What is it?
Making it explicit that people can end workdays or skip meetings when needed.
How to use it
Say: “If you’re done for today, feel free to log off now.” Repeat this in team norms and emails.
Closing thought
Permission creates freedom and freedom supports wellbeing.
Why this practice?
Body posture influences energy and mood. A regular ergonomic check helps prevent discomfort and burnout (Occupational Health Journal).
What is it?
A one-minute body scan to adjust sitting or standing posture.
How to use it
Set a timer or cue (e.g. coffee, meeting). Check your shoulders, neck, wrist, back, feet. Adjust posture, stretch briefly, reset.
Closing thought
Your body needs your attention as much as your screen.
Why this practice?
Ending your workday with a ritual signals your brain to shift from productivity to rest. This transition reduces burnout and improves work-life balance ().
What is it?
A consistent practice that marks the end of your workday.
How to use it
Choose a signal: close your laptop, light a candle, or take a walk.
Do it every day at the same time if possible.
Say to yourself: “Work is done for today.”
Closing thought
You are not your inbox. Honour the close of your day like you honour its start.
Why this practice?
Box breathing, used by Navy SEALs and therapists alike, is shown to balance the autonomic nervous system and reduce anxiety.
What is it?
A breathing pattern that consists of four equal parts: inhale, hold, exhale, hold.
How to use it
Inhale through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale slowly for 4 seconds.
Hold again for 4 seconds.
Repeat for 3–5 minutes.
Closing thought
This square of breath builds calm. It’s a reliable reset for your nervous system, anytime, anywhere.
