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name: burnout-recovery-plan description: "Build a realistic recovery plan for burnout — address the causes, not just the symptoms — with changes you can actually make at work and outside it. Use when asked to help with burnout, I'm burnt out, how to recover from burnout, or I'm exhausted and dread work. Produces a read on what's driving the burnout (load, control, reward, fairness, values, community), immediate relief steps, the boundary and workload changes that address the root, a recovery timeline with realistic expectations, and a flag that severe or persistent burnout/depression warrants a professional. Not medical advice."

Burnout Recovery Plan

Burnout isn't cured by a weekend off — it comes back if the conditions that caused it don't change. Recovery is two-track: immediate relief to stop the freefall, and structural changes to the drivers (unsustainable load, no control, no reward, unfairness, values mismatch). This helps you diagnose your drivers and build a plan you can actually act on — while being clear that severe cases need real support.

What This Skill Produces

• A driver diagnosis — which burnout factors are hitting you (workload, lack of control, insufficient reward, unfairness, community breakdown, values conflict)
• Immediate relief — the first steps to reduce acute strain and create breathing room
• Root-cause changes — the boundary, workload, and role changes (and the conversations with your manager) that address why it happened
• A recovery timeline — honest expectations that recovery takes time and isn't linear
• When it's bigger — a clear flag that severe, persistent burnout — or signs of depression/anxiety — needs a professional
• A sustainability check — how to prevent the slide back

Required Inputs

Ask for these if not provided:

• The signs — exhaustion, cynicism, dread, reduced performance, physical symptoms
• The context — job/role, workload, control, and what specifically drains you
• How long — recent or long-running (affects severity)
• What you can change — leverage at work, financial constraints, support available
• Severity — coping but depleted, or genuinely unable to function

Framework: Relieve, Then Fix The Cause

1. Diagnose the drivers. Burnout has known contributors (load, control, reward, fairness, community, values) — identify which are active, because the fix depends on the cause.
2. Create immediate relief. Reduce acute strain now — use leave if possible, drop or defer non-essentials, and restore basic rest, movement, and connection.
3. Change the root, not just rest. Rest without changing the conditions relapses — plan the boundaries, workload renegotiation, or role/values shifts, including a concrete manager conversation.
4. Set realistic timelines. Recovery is gradual and non-linear; frame expectations so a bad day isn't read as failure.
5. Know when it's beyond self-help. Persistent, severe burnout or signs of depression/anxiety warrant a doctor or therapist — say this plainly.
6. Build sustainability. Put in the ongoing habits and boundaries that stop the slide back.

Output Format

Burnout recovery: signs [x] · drivers [y] · severity [z]

Your drivers: [load / control / reward / fairness / community / values — which are active]. Immediate relief: [leave if possible · drop/defer non-essentials · restore rest/movement/connection]. Fix the root: [boundaries · workload renegotiation · role/values change] + a manager conversation: "[frame]". Timeline: recovery is gradual and non-linear — [what to expect]. Sustain it: [ongoing boundaries/habits].

Not medical advice. If burnout is severe or persistent, or you notice signs of depression or anxiety, please talk to a doctor or therapist.

Quality Checks

• [ ] Diagnoses the specific burnout drivers, not just "you're tired"
• [ ] Provides immediate relief steps
• [ ] Addresses root causes (boundaries/workload/role), not only rest
• [ ] Includes a concrete manager conversation where relevant
• [ ] Sets realistic, non-linear recovery expectations
• [ ] Flags when to seek professional help

Anti-Patterns

• "Take a vacation" as the whole answer — relapse guaranteed.
• Only symptom relief with no change to the causes.
• Ignoring the workplace drivers the person can influence.
• Promising a fast fix.
• Missing signs that need medical/therapeutic help.

Example Trigger Phrases

• "I'm completely burnt out at work — help me recover."
• "I dread every workday and I'm exhausted all the time."
• "How do I recover from burnout without quitting?"
• "What do I even say to my manager about my workload?"
• "I rested but the burnout came right back — what am I missing?"