Burnout but Still Have to Show Up: A Low-Energy Survival Guide

You’re burnt out (burnout). You know you need rest. But you also have work, deadlines, bills, and people depending on you. You can’t just stop. You can’t take a week off. You might not even be able to take a full day to yourself right now.

This is not a glow-up plan. It’s a survival plan for burnout - a guide for getting through the day when you’re running on empty and still have to show up. Because sometimes the gentlest thing you can do is admit you’re in survival mode, and give yourself permission to operate accordingly.

If you have the capacity for a deeper reset, start with my burnout recovery plan. (Link this text to your pillar post.) But if you’re reading this because you need to function today, keep going.

In this post, I’ll cover:

• If you’re burnt out and still have to function, start with triage

• A low-energy workday plan (when you can’t take time off)

• Micro-rest you can do in 30–90 seconds (at your desk)

• Burnout + money pressure: how to reduce stress without magical thinking

• When you feel stuck: the smallest next step that creates movement

• When to get extra help

• A calm next step

If you’re burnt out and still have to function, start with triage

When you’re burnt out and still have responsibilities, the instinct is often to add more self-care routines. But adding things when you’re already depleted just creates more pressure. The first step isn’t to do more, it’s to reduce demands wherever possible.

Think of this as triage: what’s the absolute minimum you need to keep yourself functional right now?

The 3 priorities (bare minimum plan)

These aren’t aspirational. They’re the floor, not the ceiling.

For the next 72 hours, your goal is: sleep support + simple fuel + one downshift.

1. Sleep support (not perfect sleep)

You might not be able to get 8 hours or fix your sleep entirely right now, but you can support what sleep you do get:

∙ Go to bed at the same time every night (even if it’s late)

∙ Put your phone in another room or face-down across the room

∙ If you can’t sleep, rest with your eyes closed, your body still benefits

∙ Consider one sleep aid if appropriate for you (melatonin, magnesium, or speak to your doctor)

2. Food + hydration (simple, repeatable)

You don’t need to cook elaborate meals or eat perfectly. You need fuel:

∙ Keep easy, repeatable options on hand (rotisserie chicken, pre-cut fruit, crackers and cheese, meal replacement shakes)

∙ Eat the same simple breakfast and lunch all week if that helps

∙ Set reminders to drink water throughout the day

∙ If you’re forgetting to eat, set phone alarms for meal times

3. One nervous system downshift per day (2–5 minutes)

Pick one small thing that helps your body remember it’s not in constant danger:

∙ 3 deep breaths when you wake up or before bed

∙ 2 minutes sitting outside

∙ A 5-minute shower where you focus only on the water

∙ Stretching your neck and shoulders

∙ Listening to one calming song

That’s it. If you can do these three things most days, you’re keeping yourself functional. Everything else is extra.

A low-energy workday plan (when you can’t take time off)

You can’t quit your job or take extended leave, but you can work differently while you’re depleted. The goal is to get through the day without making things worse.

Reduce decisions before you reduce effort

Decision fatigue compounds burnout. The fewer choices you have to make, the more capacity you preserve.

Choose 1–3 tasks only

At the start of your day (or the night before), identify the 1–3 things that absolutely must get done. Not everything on your list, just the essentials. Everything else goes on a “parking lot list” for later.

“Parking lot list” for everything else

Write down every other task, idea, or request that comes up. Don’t evaluate it. Don’t prioritise it. Just get it out of your head and onto a list you’ll look at when you have more capacity. This keeps your brain from spinning on things you can’t address today.

Protect your attention (even if you can’t protect your time)

You might not be able to control your schedule, but you can create small pockets of focused attention.

One 20–40 minute focus block

Pick one task from your 1–3 priorities and work on it for 20–40 minutes without interruption. Close email. Silence notifications. Put your phone face-down. Even one period of undivided attention can help you feel less scattered.

Batch messages twice a day if possible

If you can, check and respond to emails or messages at two set times instead of constantly throughout the day. This reduces the mental drain of constant context-switching.

Scripts for capacity (work + deadlines)

When you’re burntout, saying yes to everything will break you. Here are scripts to help you communicate your limits without over-explaining:

When asked to take on something new:

“I can do X by Friday, or Y by Wednesday, which matters most?”

When you’re at capacity:

“I’m at capacity today. I can pick this up next week.”

When you need clarity before committing:

“I need this request in writing with a deadline so I can prioritize it properly.”

When you need an extension:

“I’m running behind on this. Can we push the deadline to [specific date]?”

When you need to delegate or decline:

“I don’t have bandwidth for this right now. Can someone else take it, or can it wait until [date]?”

When you’re asked to attend a meeting:

“Can you send me the agenda? If my input isn’t essential, I’ll catch up via notes instead.”

You don’t owe anyone a detailed explanation. Stating your capacity clearly and calmly is enough.

Micro-rest you can do in 30–90 seconds (at your desk)

Rest doesn’t have to mean taking time off. Sometimes it’s just a 60-second pause that reminds your nervous system it’s safe.

Quick resets you can do anywhere:

• Unclench your jaw, drop your shoulders, and exhale longer than you inhale (repeat 3 times)

• Step outside for daylight for 60 seconds, even if it’s just to the door or a window.

• Drink water slowly with both feet flat on the floor, paying attention to the sensation.

• Close your eyes and name 5 things you can see when you open them (grounding technique).

• Roll your shoulders back 5 times, then forward 5 times.

• Stand up and stretch your arms overhead for 10 seconds.

• Put your hand on your chest and take 3 slow breaths.

These aren’t solutions to burnout. But they’re small moments of relief that can help you get through the day.

Burnout + money pressure: how to reduce stress without magical thinking

If financial pressure is part of your burnout, I see you. Money stress is real, and “just rest” doesn’t pay the bills. You’re not failing; you’re under-resourced. Here’s what you can do without pretending money isn’t a factor.

Pick one small stabiliser:

You don’t need to overhaul your entire financial life right now. Choose one thing that reduces pressure, even slightly:

• Cancel one non-essential subscription this week (streaming service, app, membership you’re not using).

• Pause one optional expense for 7 days (eating out, online shopping, etc.) and notice if it helps.

• Make a “bare minimum budget” list, write down only what you truly need this month (rent, utilities, groceries, medication).

• Ask for support or an extension where possible (rent, bills, payment plans) only if it’s safe and realistic for your situation.

If you’re afraid of losing your job or income:

This fear is valid, especially when you’re burnt out. If you’re able to, consider:

• Talking to your manager or HR about accommodations (flexible hours, temporary reduced workload, remote work).

• Looking into short-term disability or leave options if your burnout is affecting your health.

• Reaching out to a financial counselor or community resource for support.

You’re not obligated to push through financial stress alone. Asking for help isn’t weakness, it’s clarity.

When you feel stuck: the smallest next step that creates movement

When you’re burntout, even small steps can feel impossible. But sometimes one tiny action can create a shift. You don’t need to do all of these; just one.

Choose one:

• Ask for one accommodation at work (flexible start time, one day remote, adjusted deadline, reduced meeting load).

• Book one appointment (doctor, therapist, counselor, or even a check-in call with someone who cares).

• Tell one safe person “I’m not okay” (you don’t need to have a plan or know what you need, just say it out loud).

• Remove one commitment (cancel something optional, step back from a volunteer role, decline an invitation).

• Choose tomorrow’s “bare minimum plan” tonight (write down the 1–3 things you’ll do and nothing else).

Movement doesn’t have to be big to matter. It just has to be real.

When to get extra help

Sometimes burnout is more than you can manage on your own, or it’s masking something that needs medical or mental health support. Consider reaching out to a professional if:

• You’re persistently unable to function at work or in daily life, even with rest.

• You’re experiencing panic attacks, overwhelming hopelessness, or thoughts of self-harm.

• You have extreme fatigue that doesn’t improve with sleep (this could be thyroid issues, anemia, chronic fatigue syndrome, or other medical conditions).

• You’ve been trying to manage burnout for weeks or months and feel worse, not better.

• You’re using substances, food, or other behaviors to cope in ways that worry you.

Support is available. You don’t have to keep surviving alone.

A calm next step (choose one)

You don’t need to fix everything today. Pick one thing that feels manageable:

• Follow the bare minimum plan for the next 3 days (sleep support, simple food, one nervous system downshift).

• Use one boundary script this week when someone asks you to do something.

• Try one micro-rest today during work.

• Remove one commitment that’s weighing on you.

• Read the full burnout recovery plan when you have more capacity: Burnout Recovery: A Gentle Reset When You’re Too Tired to Push.

• Reach out for support: If you’d like guidance as you navigate burnout and find your steadiness again, send me a message on Instagram or contact me here.

You’re doing the best you can with what you have. And right now, that’s enough.

Follow me on Instagram and send me a DM with the word ‘BURNOUT’ and I’ll reply with a few next steps.