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…We’re bringing that Sunday energy on a Wednesday!
Let’s talk about that flavor of burnout that doesn’t look dramatic—but feels like quietly unraveling.
You’re still showing up. Still checking things off. Still going to your workouts, your meetings, your matcha-fueled morning rituals. But underneath it all? You feel kind of...numb.
This week, we’re unpacking invisible burnout—the kind that hides behind high-functioning habits and a well-optimized Google Calendar. It’s the exhaustion you don’t notice until your motivation ghosts you and your joy gets stuck in airplane mode.
Think of this issue as your permission slip to stop powering through and start tuning in. We’ll help you recognize the subtle signals your body and brain have been sending—and give you the tools to actually feel like yourself again.
Let’s reset. (And rest.)
🔖 This Week’s Sponsor: Thanks to our friends at 1440 Media—your go-to source for fact-based news that respects your time and your intelligence. No bias. No fluff. Just what you need to know in 5 minutes or less. (More about them below.)
What's Inside
The Burnout You Didn’t See Coming: What to Do When You’re Still Getting Stuff Done, But Feel Dead Inside
Let’s be real: burnout doesn’t always show up in obvious ways. Sometimes it’s not the all-caps MELTDOWN with crying-on-the-floor energy. Sometimes, it looks like hitting your deadlines, doing your morning runs, showing up for your team…and still feeling totally, cosmically meh inside.
That, my friend, is invisible burnout. And it’s sneaky as hell.
I felt it last week. I finished a long run, my training plan was going great, my schedule was full of “good” things—and yet, I felt like I was living in grayscale. My brain? Foggy. My vibe? Blah. My dog Mila? Thriving, but also low-key judging me for not taking joy in her perfect little face.
Because of this, I ended up booking a very last minute trip to Fuerteventura in the Canary Islands to do absolutely nothing, but to disconnect from work, recharge, and rest.
Here’s the kicker: high-functioning burnout loves people like us. Overachievers. Creators. Hustlers who build dreams and meditate after.
So how do we spot it before we short-circuit?
Let’s walk through the signs—and more importantly, how to bounce back without burning your life down.
👀Burnout Red Flags Hiding in Plain Sight
You’ve stopped looking forward to things you used to enjoy—even your 7am Reformer class or Sunday batch-cook session
You’re always “on,” even when your calendar says off
Your energy is flat, but your anxiety is high
Your sleep is technically enough, but never feels like it
You keep thinking, “I just need to get through this week,” every single week
If you nodded to 3 or more of those, congrats—you might be running on empty with a full tank of appearances.
🛠️ Micro-Reset Toolkit (No Vacation Required)
Because sometimes the real flex isn’t a Bali retreat or escaping to a beach front vacation, it’s saying no to one more calendar invite.
Here’s what’s been helping me:
1. The Rule of 1%
Don’t overhaul your life. Just ask: What’s one 1% change I can make today to feel more like myself? Cancel one thing. Go to bed 30 minutes earlier. Do nothing after your run except stare at the ceiling. That counts.
Why it works: Small wins build momentum without overwhelming your nervous system. Progress without the pressure.
2. Create White Space
Block off two hours this week with no purpose. Not for chores. Not for errands. Not for “finally catching up.” Just...white space. Let your brain breathe.
Why it works: Mental clarity can’t thrive in a jam-packed day. White space gives your creativity and emotions room to stretch.
3. Run, but Make It Mindful
If you’re training (hi, fellow half-marathon crew), check in: are your runs giving you energy or draining you? On Wednesday I swapped intervals for a jog with no pace goal and my nervous system said: thank you. Sometimes the strongest move is to slow down.
Why it works: Movement is medicine—unless it becomes another stressor. Running mindfully reboots your mood, not just your mileage.
4. The Low-Stakes Joy Menu
Write down 5 things that feel fun and easy—like rewatching an old favorite, walking a new route, or dancing in your kitchen. When you hit that “numb zone,” pull one out.
Why it works: Joy that requires zero effort is your nervous system’s secret weapon. You don’t need a weekend getaway to feel good—you just need a vibe shift.
5. Reconnect, Selectively
Not a group chat. Not a Zoom call. One human, one convo. Send a “thinking of you” voice note to someone who lifts you up. That’s the kind of social energy that restores.
Why it works: Social connection is healing—but not all of it. Protect your energy by engaging with the people who actually refill your cup. Not everyone needs access to you.
🧘♀️ 5 Wellness Tools That Actually Help You Rest
When we talk about rest, we don’t just mean sleep. We mean nervous system calm. We mean quieting the tabs open in your brain. We mean giving your body and mind a genuine pause—so you can come back stronger, clearer, and more you.
These aren’t just cute—they work:
Eight Sleep Pod – Yes, expensive. Yes, a game-changer if you run hot and can’t sleep.
Nervous System Soothers playlist on Spotify – it’s giving chill nervous system, not chill girl.
Stress Relief Candles: Smells Like (NO) Stress from House of Wise – cue full-body exhale.
Pique B.Tox Fountain Beauty Electrolytes – Hydration with a side of glow. Think of it as self-care in a packet.
A real, old-school analog clock – get your phone out of your bedroom. Thank me later.
Your Turn: The Invisible Burnout Gut Check
Think you're just tired? Or are you teetering on the edge of burnout in disguise?
Here’s your 3-question clarity check-in for the week:
Am I actually resting—or just numbing out?
Ask: Is this “rest” recharging me… or just helping me avoid what I’m feeling?When was the last time I felt truly energized (not just caffeinated)?
Think: What was I doing? Who was I with? What felt different?If my body could speak louder than my calendar, what would it say?
Maybe it’s whispering slow down… or screaming please stop saying yes to everything.
You don’t need a full breakdown to justify a reset.
This week’s homework:
Pick one burnout symptom you’ve been ignoring (brain fog? constant irritation? craving a nap after brushing your teeth?)—and respond to it like you would a best friend.
No shame. No grind. Just honesty.
Tag @wellnessbum or @valeriealvarez on Threads if you’re reflecting—or reply to this email and let me know how you’re really doing. You might be featured in next week’s Rewind.
Real Talk from the Rewind Crew
Here’s how three of you responded to last week’s 5 Questions to Ask Before You Pivot—and the clarity that followed:
📍 Jamie C. — Los Angeles, CA
Big realization: “The cost of staying the same is feeling stuck and resentful—and pretending I’m okay with it. That’s too high a price.”
📝 Tiny experiment: “I created a mock landing page for a new offer I’ve been secretly dreaming about. Just seeing it made it feel real.”
📍 Tasha M. — Portland, OR
Big realization: “I’m not afraid of failure. I’m afraid someone I know will see me start small.”
📝 Tiny experiment: “I made a 15-second video sharing my pivot idea—but only posted it to Close Friends on IG.”
📍 Luis V. — San Diego, CA
Big realization: “If no one else’s opinion mattered, I’d be living slower and coaching part-time.”
📝 Tiny experiment: “I blocked off my Friday mornings for creative time. No meetings, no Slack. Just thinking space.”
—
Want to be featured next week? Try one of our Burnout Micro-Reset tools and tag @wellnessbum or @valeriealvarez on Threads—or just hit reply 💌
That’s it for this week, crew. Whether you’re in a post-run daze, a burnout fog, or just catching your breath mid-week—remember this:
You’re not behind. You’re not broken. You’re just human. And humans need rest.
(Also… hydrate.)
We hope you enjoyed this little change up. The topic seemed very appropriate for mid-week. If you liked receiving this newsletter better mid-week, let us know!
See you Sunday!
Valerie
@valeriealvarez
P.S. Send this to your friend who might need some mid-week motivation or just needs the nudge. This might be it!
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