- Most burnout content tells you what burnout is. It does not tell you which type you have, which kind of rest your nervous system needs, or what to do for the next seven days.
- The Burnout Recovery Blueprint is a 12-page workbook that closes the gap. It identifies your specific burnout profile, maps your specific rest deficits, and gives you a 7-day protocol with one cited action per day.
- The proprietary IP is the mapping between Maslach's three burnout dimensions and Dalton-Smith's seven types of rest. That mapping does not exist anywhere in the free content.
- Priced at $7 because the decision should take less energy than the burnout it addresses.
- I waited eighteen months to ship a product because most burnout products just repackage free content. This one does not.
One research-backed insight per week on stress and nervous system regulation — free.
No spam. Unsubscribe anytime.
Most burnout content has the same shape. It tells you that you are depleted. It lists the three Maslach dimensions. It explains the seven types of rest. It points you to the polyvagal ladder. And then it leaves you, with a stack of frameworks and no idea what to do tomorrow morning.
I sat in that gap for nine months.
The information was complete. The implementation was missing. I had read the research. I had taken the assessments. I knew, in a clinical way, that I was burnt out. What I did not know was which TYPE of burnout I had, which kind of rest my nervous system was actually deficient in, or what to do first.
Generic advice said "rest more." Rest more was not a sentence I could turn into Tuesday afternoon.
That gap is what the Blueprint closes.
What the Blueprint actually does
It is a 12-page PDF workbook. Three things it does that free content cannot:
One. It identifies your specific burnout profile across the three Maslach dimensions, in three minutes, on paper. Twelve questions. Six named profiles. The Exhausted Achiever. The Detached Operator. The Hollow Winner. The Burned Bridge. The Depleted Idealist. Full Burnout. The naming matters because "I am burnt out" is too vague to act on. "I am the Detached Operator" tells you which mechanism is dominant.
Two. It maps your profile to your specific rest deficits. This is the proprietary part. Christina Maslach mapped the dimensions of burnout. Dr. Saundra Dalton-Smith mapped the seven types of rest. No one had connected them. Emotional exhaustion is not solved by sleep. Depersonalization is not solved by a beach vacation. Reduced personal accomplishment is not solved by working harder. The mapping tells you which kind of rest your specific profile actually needs, in what proportion, in what order.
Three. It gives you a 7-day protocol matched to your profile. One specific action per day. Each one takes between two and ten minutes. The longest action in the entire week takes twenty minutes. Each comes with the named study behind it. The protocol is sequenced: Days 1 to 2 address your primary deficit, Days 3 to 4 the secondary, Days 5 to 6 the tertiary, Day 7 integrates.
It was designed for people who are too burnt out to follow a complicated recovery plan. The whole document is finished in fifteen minutes.
Why I waited eighteen months
The honest answer is that most burnout products just repackage free content into a paid wrapper, and I refused to do that. The blog already explains the seven types of rest. The blog already explains the Maslach dimensions. The blog already covers the polyvagal ladder. Putting those into a PDF and charging $27 would have been dishonest.
What was missing — and what I had not seen anywhere else — was the cross-walk. The specific mapping that says: if you scored high on emotional exhaustion, you are most deficient in emotional rest, social rest, and sensory rest, in that order, and here is what to do for each. That mapping is the only reason this is now a product.
If it was already in a free article, I would have written that article instead.
On the price
It is $7. That is intentional.
There is no upsell sequence. There is no "Founders' Tier." There is no $97 video course you will be pitched in three days. The product is a 12-page PDF and that is the entire thing.
Seven dollars is the price at which the decision to buy takes less cognitive energy than the burnout it is intended to address. If you are running on cortisol and shallow sleep, the wrong price is one that requires a 30-minute internal debate. The right price is one you can decide on while waiting for the kettle.
If $7 is still too much for you right now, the free Burnout Score Calculator gives you the same baseline diagnostic, in browser, without needing to buy anything. Use that. The Blueprint will be here when you are ready.
What is inside
- How to Use This Guide
- The 3-Minute Burnout Profile (12 questions, six named profiles)
- Your Stress Response Pattern (four recovery modes)
- Your Rest Deficit Map (the proprietary mapping)
- The 7-Day Recovery Protocol (personalized to your profile)
- The Intervention Ranking (twelve interventions tiered by evidence quality)
- After the Reset (Day 8+ guidance)
Who built this
Me. With three years of reading the burnout literature, eighteen months of running the assessments on myself, and the embarrassment of having to admit I had been telling other people what to do about burnout while still trying to optimize my way out of my own.
The Blueprint exists because I needed it to exist. The version of me at month nine — exhausted, well-informed, completely unable to act — would have paid more than $7 for a single 12-page document that just told me what to do next.
This is that document.
Or read the full sales page for the longer breakdown.
Frequently Asked Questions
Is the Blueprint different from the free Burnout Score Calculator?
Yes. The free calculator gives you a score across the three Maslach dimensions and tells you which is highest. The Blueprint takes that score, maps it to your specific rest deficits using Dalton-Smith's seven-rest framework, and gives you a 7-day protocol with one specific action per day. The free tool diagnoses. The Blueprint prescribes.
Why $7?
Because the decision to buy something should take less energy than the burnout it addresses. There is no upsell sequence, no premium tier, no portal to log into. It is a 12-page PDF you finish in fifteen minutes.
What format is the Blueprint?
A 12-page PDF workbook delivered instantly through Gumroad after purchase. Designed in the warm-monochrome editorial style I use everywhere else. No clip art, no motivational quotes.