the matcha diaries

burnout season & feeling like yourself again

in this week’s episode, we dive into burnout: how to spot the signs, and how to recharge!! think of this as your reminder to slow down, breathe, and come back to yourself.

substack article linked here.

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November Burnout Recovery Plan

Week 1: The Slow Reset

Clear space, clear mind. Start simple — create the environment for recovery.

Checklist:☐ Declutter one small area (a desk, nightstand, or shelf)☐ Wash your bedding and add a cozy blanket or flannel sheets☐ Create one calming corner (a reading nook, candle, or fairy lights)☐ Write down 3 things you’re letting go of this month☐ Go for one solo walk without headphones☐ End each night with a warm drink (tea, hot chocolate, matcha)☐ Read or journal before bed instead of scrolling

Week 2: The Sensory Reset

Reconnect with your senses to quiet your nervous system.

Checklist:☐ Light a candle each morning or evening — something seasonal like amber or vanilla☐ Try a cozy homemade meal (soup, pasta, or roasted veg night)☐ Listen to a “soft life” playlist while cooking or getting ready☐ Go on a short morning or evening walk — just for fresh air☐ Do one gentle yoga, stretching, or Pilates session☐ Write one journal entry answering: “What actually feels good right now?”☐ Have one social moment — call a friend, host a wine + cheese night, or cozy movie night

Week 3: The Mental Reset

Protect your energy and quiet your mind.

Checklist:☐ Turn off notifications for at least one app that drains you☐ Schedule one “no plans evening” — guilt-free rest night☐ Try a low-stimulation morning (no phone until breakfast)☐ Read something comforting (The Comfort Book, Wintering, or a cozy romance)☐ Write down 3 things that made you smile this week☐ Do one thing just for fun — bake, draw, rearrange your flat☐ Go outside for sunlight every day, even if just 5–10 mins

Week 4: The Grounding Reset

Reflect, restore, and prepare gently for the end of the year.

Checklist:☐ Write a short reflection: “What have I learned from slowing down this month?”☐ Have a self-care evening — bath, music, skincare, book☐ Do a mini digital detox for a day (no scrolling, just living)☐ Walk somewhere beautiful — a park, along the Thames, or through autumn leaves☐ Tidy your space while listening to an uplifting podcast☐ Choose one small goal for December (something that feels good, not ambitious)☐ Spend one day completely off-duty — no chores, no work, no guilt