You scored moderate or high on a burnout assessment. You read the articles about rest. You know, intellectually, what you should be doing. And yet you are still exhausted.
That is because knowing what burnout is and knowing how to recover from your specific type of burnout are two different problems. This workbook closes the gap in 15 minutes.
What you walk away with
Identify your burnout profile in 3 minutes
A clinically grounded self-assessment scores you across the three Maslach burnout dimensions and maps you to one of six named profiles — so you stop treating "burnout" as one thing.
Map your specific rest deficits
The proprietary mapping between Maslach's burnout dimensions and Dalton-Smith's seven types of rest tells you which kind of rest your nervous system is actually missing. Generic advice says "rest more." This tells you which.
Follow a 7-day protocol matched to your profile
One specific action per day, each takes 2-10 minutes, with the research citation behind it. Designed for people too burned out to follow a complicated plan.
What is inside
- 1. How to Use This Guide
- 2. The 3-Minute Burnout Profile (12 questions + 6 named profiles)
- 3. Your Stress Response Pattern (4 recovery modes)
- 4. Your Rest Deficit Map (the proprietary IP)
- 5. The 7-Day Recovery Protocol (personalized by profile)
- 6. The Intervention Ranking (12 interventions tiered by evidence)
- 7. After the Reset (Day 8+ guidance)
Total: 12 pages. Designed in the RAL warm-monochrome style — calm, clinical, no clip art, no motivational fluff.
The research behind it
Built on Christina Maslach's Burnout Inventory (the most validated burnout assessment in occupational psychology), Dr. Saundra Dalton-Smith's seven types of rest, and Stephen Porges' Polyvagal Theory. Every recommendation in the guide traces to a specific study with a named researcher and year. No vague “studies show.” No wellness platitudes.
Get the Blueprint
12 pages. 15 minutes. Personalized to your burnout profile.
Get the Blueprint — $7 →Frequently Asked Questions
The free burnout calculator already gave me a score. What does this add?
The free tool tells you that you are burned out and which dimension is highest. This guide tells you what to do about it, personalized to your profile, sequenced in the right order, with a day-by-day protocol. The gap between diagnosis and action is what this closes.
Is $7 enough for this to be good?
It is priced so the decision takes less energy than the burnout it addresses. 12 pages of specific, research-backed protocol, not 200 pages of filler. You can finish it in 15 minutes and start your first action immediately.
I do not have time for another self-improvement program.
The longest action in the entire 7-day protocol takes 20 minutes. Most take 2-10 minutes. This was designed for people who are too burned out to follow a complicated recovery plan.
Is this just generic wellness advice?
Every recommendation cites a specific study with a named researcher and year. The core mapping between Maslach's burnout dimensions and Dalton-Smith's seven rest types does not exist in any free content. Generic advice says rest more. This tells you which kind of rest, in which order, for your specific profile.
What format is it?
A 12-page PDF workbook delivered instantly through Gumroad after purchase. Designed in the RAL warm-monochrome style — calm, clinical, generous white space, no clip art.
Not ready to buy yet?
Take the free Burnout Score Calculator for a baseline score, or read Burnout Recovery: How Long It Takes and What Actually Works.