Burnout Survival Field Guide
$11
Because surviving today is one thing.
Figuring out tomorrow is another.
If you've ever stared at the ceiling wondering...
How am I supposed to exist today?
I made this for you.
Not for the imaginary version of you who has the energy to complete a 30-day program.
For you, today.
The version who hasn't eaten yet.
Who can't make themselves shower.
Whose brain won't cooperate.
Who suddenly can't tolerate noise.
Who knows they need something... but doesn't have enough energy to figure out what.
You don't have to read this guide.
Seriously.
Open it. Find what's happening today. Go directly to that page.
Can't get out of bed? → page 28
Everything is too loud? → page 13
Haven't eaten? → page 31
Haven't showered? → page 37
Can't think straight? → page 41
Don't know what to do next? → page 42
Rest makes you anxious? → page 47
You're furious? → page 48
You miss who you used to be? → page 49
You're scared this won't get better? → page 57
That's how the Field Guide is designed.
No reading assignment. No program to keep up with. No falling behind.
Find today. Start there.
Okay. But what does it actually help me do?
This isn't 66 pages telling you to rest more.
There are pages for the ridiculously ordinary things burnout suddenly makes hard.
Food when deciding what to eat feels impossible.
Grab-and-go foods, five-minute foods, grocery lists, foods for when even chewing feels like too much.
Hygiene when a shower feels enormous.
Smaller versions of showering, brushing your teeth, washing your hair and getting clean when you're running on 3% battery.
Sensory overload when the refrigerator is somehow too fucking loud.
Things to try at home, in public, and even when you're stuck somewhere and can't leave.
Brain fog and executive dysfunction.
How to shrink a task until your exhausted brain has almost nothing left to decide.
The emotional shit nobody warns you about.
Rest guilt. Rage. Grief for the old you. Shame about good days.
And the days when you have absolutely no idea what would help.
There's literally a Choose For Me page.
Close your eyes. Take one breath. Point.
That's it.
Make the easier day help the harder one.
One of my favorite parts of the Field Guide is the collection of practical burnout kits you can build before you desperately need them.
Inside you'll find ideas for a:
✓ Survival Kit
✓ Bedside Kit
✓ Bathroom Emergency Kit
✓ Low-Energy Cleaning Kit
✓ Bag Kit
✓ Car Kit
✓ Work Kit
✓ Doctor Appointment Kit
✓ Sensory Overload Kit
✓ Comfort Corner Kit
Your Survival Kit alone includes practical ideas for food, hydration, sensory support, medication, grounding, comfort and the tiny things that are incredibly easy to forget when you're overwhelmed.
Because your capacity changes every day.
Some days you have 30 minutes in you.
Some days you have five.
Some days you have one.
The Field Guide includes a Recovery Menu organized around the energy you actually have available.
1 minute: stretch, breathe, look out the window, splash water on your face.
5 minutes: make a drink, step outside, answer one text, listen to one song.
15 minutes: shower, eat, tidy one surface, sit outside.
30+ minutes: maybe a meal, a walk, a bath or something else that feels good.
You don't have to manufacture energy you don't have.
Start with the amount that's actually there.
And sometimes you don't need another strategy.
Sometimes you need someone to remind you that paper plates are allowed.
Takeout is allowed.
Cancelled plans are allowed.
Asking for help is allowed.
Sleeping again is allowed.
Wearing the same clothes is allowed.
Having a good day doesn't mean you made the bad ones up.
The Field Guide has space for those days, too.
Inside the 66-page Field Guide
Practical burnout support, including:
✓ Understanding what your nervous system may be doing
✓ Your nervous-system “weather” check-in
✓ Sensory overload support
✓ Practical burnout survival kits
✓ Low-energy food + grocery ideas
✓ Hygiene for the really hard days
✓ Brain fog + executive dysfunction support
✓ Recovery menus based on available energy
✓ Rest guilt, anger, grief + self-judgment
✓ Small nervous-system settling practices
✓ Micro-rituals for transitions
✓ What recovery can look like over time
✓ Signs burnout may be creeping back
✓ A page you can literally hand to someone who doesn't understand
And scattered throughout are tiny Field Moments; low-pressure things to notice, touch, smell or do when your brain needs something simple to focus on.
There's even a little hidden-object hunt in the guide itself.
This isn't homework for burnout recovery.
You don't have to complete it.
You don't have to journal every morning.
You don't have to follow a routine.
You don't have to start on page one.
You can open one page today, close it, and not look at it again for three weeks.
That's how I designed it.
The guide itself explicitly tells you to open anywhere, read one page, skip what doesn't apply, come back whenever, write on it, highlight it, ignore parts of it.
Made from lived experience.
I'm not a doctor or therapist.
I'm someone whose body went through burnout, whose nervous system had to relearn what safety felt like, and who spent years paying attention to what helped... and what was just noise.
That's where this Field Guide came from.
It's not medical advice or a replacement for professional care.
It's the thing I wish I'd had beside me on the ordinary days when I couldn't figure out what the hell I was supposed to do next.
Burnout isn't cured in one day.
Recovery happens across hundreds of ordinary ones.
You don't need to heal all at once.
Sometimes today really is drinking some water, changing your socks, and letting that be enough.
66-page digital PDF
Instant access
$11