Who it is for
People who suspect they are burned out, are still working, and want a structured first week rather than more reading. It suits you if you have tried resting and still feel drained, and you are not sure which kind of rest you are actually missing.
It is not for a crisis, and it is not a substitute for care. If you feel low most days, have lost interest in things outside work, or are struggling to function, please talk to a doctor first.
Try the free version first
Most of the ideas behind the Blueprint are free on this site. The burnout self-check shows which part of burnout is strongest, the rest style quiz shows which kind of rest you are short of, and the burnout recovery guide covers what the research supports. The Blueprint puts a similar process into one printable workbook with a plan for each day. Buy it if you want that structure on paper, not because you need it to start.
What is inside
- How to use this guide p. 2The 15-minute setup, step by step.
- The burnout profile pp. 3-512 statements across exhaustion, detachment and accomplishment, adapted from Christina Maslach’s burnout research, and six named profiles.
- Your stress response pattern pp. 6-7Two scenarios that point to how you tend to react under pressure.
- Your rest deficit map pp. 8-10Links each burnout dimension to the types of rest most likely to help, using Saundra Dalton-Smith’s seven types of rest.
- The 7-day plan pp. 11-16Three versions, one per profile, each with one action a day and a note on the research behind it.
- Interventions ranked by evidence pp. 17-18Twelve common recovery ideas sorted into stronger, moderate and weaker evidence.
- After the first week p. 19How to keep going without turning rest into another optimisation project.
Plus the references for every study it mentions, on p. 20.
Sample pages
The first two pages, exactly as they appear in the PDF.
The effort involved
- Setup: about 15 minutes to score yourself, map your rest deficits and find your plan.
- Each day: one action. Most take 2 to 20 minutes.
- A few longer ones: an hour of low-pressure time, or a three-hour break from screens.
A realistic outcome
After a week you should have a clearer sense of which kind of rest helps you and a few habits worth keeping. That is a start, not a cure. Recovery from burnout usually takes months, and the research suggests that changes to workload and control at work matter more than any personal routine. Our essay on how long burnout recovery takes explains why.
Get the Blueprint
20-page PDF. $7. Delivered through Gumroad.
Buy on Gumroad, $7 (opens Gumroad in a new tab)Questions
How is this different from the free tools on the site?
The free burnout self-check, rest style quiz and recovery guide cover the same ground and are enough for many people. The Blueprint puts a self-assessment, a rest map and a day-by-day plan into one printable document, so you can work through a week on paper. If you have not tried the free tools yet, start there.
How long does it take?
About 15 minutes to score yourself and find your plan. Then one action a day for seven days. Most take 2 to 20 minutes. A few ask for longer stretches, such as an hour of low-pressure time or a three-hour break from screens.
What can I realistically expect?
A clearer sense of which kind of rest you are missing and a week of structure to test it. It will not cure burnout. The research suggests recovery usually takes months, and that changes to workload and control at work matter more than any personal routine.
Is this a diagnosis or a clinical assessment?
No. It is a self-help workbook. The self-assessment is adapted from burnout research but is not a validated clinical instrument. If you feel low most days or are struggling to function, please talk to a doctor.
What format is it, and how do I get it?
A 20-page PDF, sold and delivered through Gumroad. You pay on Gumroad and download the file from there.