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Caderno de Recuperação do Burnout

Um caderno guiado de 6 semanas para se recuperar do burnout: autoavaliação, auditoria de energia, plano de descanso, frases para colocar limites, mapa da carga de trabalho e um plano contra recaídas

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  • 61 páginas
  • Formatos: PDF · US Letter + A4 · colour + ink saver
  • ZIP: 4.7 MB
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Burnout does not get better by trying harder. This 61-page printable workbook walks you through six weeks of small, steady changes: first understand what burnout is (using the WHO ICD-11 definition and Maslach's three dimensions) and take a 15-item self-assessment, then stop the energy leaks, rest in more than one way, set boundaries that hold, rebalance your workload, rebuild energy and connection, and finally build an early-warning system so it does not creep back.

Each week has an overview page that explains the why, lists one longer session (30 to 45 minutes) and a daily ten-minute check-in, and answers the most common "this week went sideways" moments. The worksheets are evidence-informed: the job demands-resources model, recovery research, Dalton-Smith's seven types of rest, values work from ACT, tiny habits and relapse-prevention planning, all cited on a Sources page. The voice is warm and plain, with no hype and no homework you cannot do on a bad day.

You get US Letter and A4 editions, each in full colour and an Ink Saver version for black-and-white printers, with a clickable table of contents. Print the whole thing, print one week at a time, or import the PDF into GoodNotes or Notability and write on it with a stylus.

O que você recebe

  • 61 pages: a 6-page Understand section, 6 week overviews, 27 weekly worksheets, 6 daily check-in pages, 6 weekly reviews, resources, sources and 4 notes pages
  • 15-item burnout self-assessment scored across exhaustion, mental distance and reduced efficacy, with a Week 6 re-take and compare page
  • Week 1: energy audit, drains & gains, non-negotiables, minimum viable day
  • Week 2: seven types of rest self-rating, sleep plan with 7-night log, recovery activities menu
  • Week 3: values clarification, boundary inventory, 10 fill-in boundary scripts, saying-no practice log
  • Week 4: job demands & resources map, control map, delegate/defer/delete, why I started, conversation planner for your manager
  • Week 5: tiny habits for energy, social support map, joy list, week planner with recovery blocks
  • Week 6: red/amber/green early-warning system, relapse prevention plan, 90-day plan, letter to future self
  • Clear disclaimer and a resources page: types of professionals, what to ask, and free crisis support
  • US Letter + A4, colour + Ink Saver, clickable table of contents, instant download

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All pages of Caderno de Recuperação do Burnout

O que tem dentro

WelcomeHow this workbook works and how to get the most from it
Before you beginWhat this workbook is, what it is not, and when to get more help
ContentsTap or click any line to jump to that page
What burnout is (and isn't)The definition, the three dimensions, and the six mismatches that drive it
Stress, burnout or depression?They overlap, but they are not the same, and they need different help
Burnout self-assessmentFifteen statements, three dimensions, two minutes. Score it on the next page.
Your scoresAdd up each dimension, find your band, then read what the pattern might be telling you
Your burnout timelineHow did you get here? Tracing the path makes it less mysterious and less personal
Warning signs checklistTick everything that has been true in the last month. You will come back to this in Week 6.
Week 1 overviewStop the bleeding
Energy auditSeven days. Roughly where do the hours go, and how do you feel at the end of each one?
Drains & gainsWhat takes energy, what gives it back, and which ones you can actually change
Non-negotiablesThree to five small things that stay in place no matter how bad the week gets
The minimum viable dayOn the worst days, what is the smallest set of actions that keeps you okay?
Week 1 daily check-inTen minutes. Energy, sleep, one kind thing, one boundary. That is the whole job.
Week 1 reviewFifteen minutes at the end of the week. Look back before you plan forward.
Week 2 overviewRest & recovery
Seven types of restBased on Saundra Dalton-Smith's framework (Sacred Rest, 2017). Rate each one, then restore the lowest two.
Sleep plan & logThe basics of good sleep are well established. Pick the ones you will actually do.
Recovery activities menuDecide now, while you have the energy to decide, so rest is a choice from a list, not a search
Week 2 daily check-inTen minutes. Energy, sleep, one kind thing, one boundary. That is the whole job.
Week 2 reviewFifteen minutes at the end of the week. Look back before you plan forward.
Week 3 overviewBoundaries
Values clarificationWhat matters to you, underneath the job title? Boundaries hold when they protect something you value.
Boundary inventoryWhere are your limits being crossed, how do you know, and what do you need instead?
Boundary scripts 1–5Fill in the blanks, then rewrite each one in words that sound like you
Boundary scripts 6–10Five more, including the hardest one: the boundary you set with yourself
Saying-no practice logEvery no is a rep. Track them, and watch the gap between the fear and what actually happened.
Week 3 daily check-inTen minutes. Energy, sleep, one kind thing, one boundary. That is the whole job.
Week 3 reviewFifteen minutes at the end of the week. Look back before you plan forward.
Week 4 overviewWorkload & meaning
Job demands & resources mapDemands cost energy. Resources protect it. Burnout lives in the gap between them.
The control mapWhat you can control, what you can influence, and what you can only accept
Delegate, defer, deleteList every recurring task. Then be ruthless on paper before you are tired in practice.
Why I startedMeaning is a resource, not a luxury. Cynicism is what grows where it used to be.
Conversation plannerFor talking to a manager (or anyone who shapes your workload). Evidence, options, and a clear ask.
Week 4 daily check-inTen minutes. Energy, sleep, one kind thing, one boundary. That is the whole job.
Week 4 reviewFifteen minutes at the end of the week. Look back before you plan forward.
Week 5 overviewRebuild
Tiny habits for energyAfter I [anchor], I will [tiny behaviour], then I will [celebrate]. Based on BJ Fogg's Tiny Habits (2019).
Social support mapBurnout isolates. Map who is there, what kind of support each person gives, and who to call first.
Joy listThings that make you feel alive. Burnout deletes these first; write them down so you can find them again.
Week planner with recovery blocksBook recovery first, then fit the work around it. Print as many copies as you need.
Week 5 daily check-inTen minutes. Energy, sleep, one kind thing, one boundary. That is the whole job.
Week 5 reviewFifteen minutes at the end of the week. Look back before you plan forward.
Week 6 overviewSustain
Early-warning systemYour personal green, amber and red. Signs, actions, and who to tell, decided while you are well.
Relapse prevention planWritten now, for the version of you who is too tired to think. Keep it somewhere obvious.
90-day planThree months, one focus each. Small enough to keep, specific enough to check.
A letter to my future selfTo be opened in six months, or on the first amber day, whichever comes first
Re-take the self-assessmentSame fifteen statements, six weeks later. Answer before you look back at your first scores.
Compare your scoresWeek zero next to week six. A few points is real. No change is information too.
Week 6 daily check-inTen minutes. Energy, sleep, one kind thing, one boundary. That is the whole job.
Week 6 reviewFifteen minutes at the end of the week. Look back before you plan forward.
Resources & getting helpWho can help, what to ask them, and where to turn in a crisis
Sources & further readingThe research and frameworks this workbook draws on. None of the authors endorse this product.
Notes (4 pages)Two lined pages, one dotted page and a brain-dump page

Perguntas

Is this therapy, or a diagnosis?

No. It is an educational self-help workbook. The self-assessment is a reflection tool, not a clinical instrument, and nothing in the workbook replaces a doctor, therapist or occupational-health service. If you have thoughts of harming yourself, contact your local emergency number or a crisis line; the workbook lists several.

How long does it take each day?

About ten minutes for the daily check-in, plus one longer session of 30 to 45 minutes each week for that week's worksheets. The program runs for six weeks, and you can go slower.

Is it printable or digital?

Both. You get print-ready PDFs in US Letter and A4 (colour and Ink Saver). The same PDFs can be imported into GoodNotes, Notability, Noteshelf or any PDF annotation app, and the table of contents is clickable.

Who is it for?

Anyone who recognises themselves in the three signs of burnout: running on empty, caring less than they used to, and feeling less effective than they know they are. It is written for working adults in any field, including carers and students. It is not designed for acute crisis or as a substitute for treatment of depression or anxiety.

Is the self-assessment the Maslach Burnout Inventory?

No. The MBI is a licensed instrument administered by professionals. Our fifteen statements were written for this workbook around the same three dimensions and are for personal reflection only.

What is your refund policy?

Because this is a digital download, please see the refund policy on our site. If a file does not open or is not as described, email hello@tidycents.com and we will put it right.

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