Daily Stress & Burnout Prevention Checklist

Review today's priorities

Write top 1-3 must-dos; defer or delegate other tasks.

Set time limits for tasks

Use a timer to avoid letting a task expand to fill the day.

Schedule two 5-minute micro-breaks

Add them to your calendar or set alarms to protect short rests.

Stand and stretch during breaks

Loosen shoulders and change posture to ease tension.

Look away from the screen and breathe

Focus on a distant object for 20 seconds and breathe slowly.

Do a 2-minute breathing exercise

Try box breathing: 4s in, 4s hold, 6s out to calm your nervous system.

Move for 5 minutes

Walk, march in place, or do simple stretches to boost circulation.

Practice digital detox during breaks

Silence notifications and avoid social media for short resets.

Set clear work boundaries

Define your start/stop times and decisions you won't handle after hours.

Turn off email notifications after work

Use Do Not Disturb or mute apps to protect evening rest.

Share your availability with your team

Post hours and expected response times so others can plan.

Practice good sleep hygiene tonight

Wind down 30 minutes before bed; keep the room cool and dark.

Check for signs of burnout

Notice ongoing exhaustion, detachment, or drops in performance.

Connect with someone supportive

Call, message, or check in with a friend or colleague for 5–10 minutes.

Take one short pleasure break

Do something small you enjoy: music, tea, or fresh air.

Adjust task load if overwhelmed

Move, postpone, or delegate tasks and communicate limits.

Seek professional support if symptoms persist

Contact a clinician, counselor, or employee assistance program.