Welcome to The Wellness Rewind, your go-to weekly newsletter for practical tips and inspiration to create a balanced, mindful, and energized life. Forwarded this by a friend? Subscribe here to join the community and never miss out!
Let’s just say it: Your to-do list isn’t sexy anymore.
It’s not motivating. It’s not giving “main character.” It’s giving burnout in a neutral-toned planner.
If you’ve been riding that first-week-of-the-month productivity high and suddenly hit a wall (somewhere between task #6 and ChatGPTing “how to stay motivated when you’re literally tired of trying”), you are so not alone.
This week, we’re calling out the Productivity Hangover—the silent killer of vibes, joy, and rest. We’re unpacking why you’re not lazy (you’re overstimulated), how to spot the signs, and why doing less might actually move you forward faster.
No hustle-shaming. No 3-hour journaling routines. Just real talk and small shifts for high-achievers who are tired of pretending they’re robots.
About our sponsor: Get smarter about AI every weekday in 5 minutes or less. The AI Rundown breaks down what's useful, what's hype, and what’ll actually change your life. (We stan newsletters that actually respect your time.)
Let’s get into it.
What's Inside
You’re Not Lazy, You’re Overstimulated: How to spot the difference and heal from productivity guilt
Let’s be honest—how many tabs do you have open right now? How many unread messages, task reminders, and Slack pings are lurking just beneath your screen? And yet… you still feel like you're not doing enough.
Welcome to the productivity hangover—the messy aftertaste of being constantly “on,” even when you're technically off. It’s a flavor overachievers know too well.
We confuse burnout with laziness. We internalize the guilt of rest. But here’s the truth: you’re not lazy—you’re overstimulated, overbooked, and undernourished (in more ways than one).
What’s Really Going On?
We live in a culture that rewards “doing the most.” For entrepreneurs, creatives, and high performers, our identity can get tangled with how much we produce. But eventually, your nervous system taps out—no matter how many ashwagandha gummies you pop.
You’re not tired because you’re broken. You’re tired because your brain is overstimulated, your energy’s leaking, and your inner child is begging for a coloring book and an oat milk latte.
A Mindful Reset, My Way
On Sundays, I like to hit the brakes—hard. I call it my Sunday Slowdown Routine, and it’s the only reason I don’t combust by Thursday. Between work, social life, running and pilates, here’s what it usually looks like:
🧠 Mind dump – I open Notion and unload every thought, worry, “should,” and “don’t forget.” (The goal is to clear my mental desktop.)
🕯️ Ambience over achievement – I light a candle, play Lo-fi beats on Spotify, and resist the urge to write a 47-step plan.
📲 Thread check – I post my reset reflection on Threads (@valeriealvarez + @wellnessbum)—not to brag, but to keep it real throughout the week. Hopefully my daily reflections help others to pause and take a step back.
🧺 One soft task – I do a “soft chore” like folding laundry or cleaning out the fridge. Nothing high-stakes. Last week it was organizing my pantry, makeup drawer, and handbags. Just something to remind me I’m a human, not a productivity app.
✨ You can steal this routine—or better yet, make your own version. Just remember: you don’t need to earn your rest.
3 AI Tools That Fight the Productivity Hangover
AI is here to stay, and it’s a great tool to lean into. Here are three apps and prompts that have been helpful to me:
✍️ 3 ChatGPT Prompts to Try This Week
“Give me a weekly plan that balances self-care and business goals without burnout.”
“What are 5 rituals I can add to my Sundays to reset from overstimulation?”
“I feel like I’m not doing enough. Help me reframe my thinking with facts and compassion.”
Bonus: Screenshot your weekly calendar, upload to ChatGPT and ask “Analyze my week this week and help me optimize my time, to include [goal] to feel [how you want to feel].
Your Turn: The Mini Exercise This Week
Let’s flip the focus back to you. Here’s your Sunday Rewind Challenge:
Pick ONE thing from my Sunday Slowdown Ritual and try it every day this week. Yes, even the soft chore—especially the soft chore.
Your only job is to notice:
How does your energy feel after doing it?
What shifts in your focus or mood?
Do you feel more clear-headed, less irritable, or just 2% more human?
Then ask yourself:
“If doing this one thing made me feel even a little more grounded... what else could I simplify?”
Want to share your ritual remix? Tag @wellnessbum or @valeriealvarez on Threads, and I might feature you in next week’s Rewind. No Threads? Just hit reply and tell me how it’s going.
5 Wellness Creators to Follow on Threads
Feeling overstimulated? These Threads creators are grounding, motivating, and refreshingly real—perfect for your Sunday reset scroll:
@suzannewarye
Mindful leadership, nervous system regulation, and sustainable success—Suzanne’s content is like a deep exhale for high performers.@danfounder (Dan Go | Fitness Coach)
High-performance fitness advice made simple, Dan is your go-to for building a strong body and mental discipline—without the fluff.@jamesclearatomichabits
Bite-sized habit shifts that actually stick. James Clear’s iconic “Atomic Habits” wisdom lives on in Threads-form—pure gold for tiny upgrades.@thedankoe
Deep work, digital clarity, and mental edge. Dan Koe’s content is the perfect scroll when you want your brain to lift weights, too.@wildehousepaper
Minimalist vibes meet modern mindfulness. This creative wellness brand blends journaling, intention-setting, and self-discovery—perfect for your next soft Sunday moment.
Real Talk from the Rewind Crew
Last week, I asked you to test out one tiny 10-minute upgrade—and wow, you delivered. Here’s what a few of you noticed when you made space for just a little more intention (and a little less overwhelm).
“I started doing a 10-minute barefoot walk on the grass near my apartment. No podcast, no calls—just me, Mila-style. I didn’t realize how much I was starving for stillness. It’s now my favorite part of the day.”
— Natalie K., San Francisco, CA
“I stole your ‘soft chore’ idea and did a deep fridge clean while blasting a 2000s R&B playlist. Not only did it reset my kitchen, it reset me. There’s something about organizing something small that reminds me I still have control.”
— Cameron T., Austin, TX
“I committed to journaling for just 10 minutes before bed. No prompts. Just vibes and word vomit. It’s helped me spot the thought patterns that were draining me the most—without spiraling.”
— Jess M., Menlo Park, CA
Here’s your permission slip to rest—no guilt required. See you next Sunday!
Stay well, stay you —
Valerie
Learn how to make AI work for you
AI won’t take your job, but a person using AI might. That’s why 1,000,000+ professionals read The Rundown AI – the free newsletter that keeps you updated on the latest AI news and teaches you how to use it in just 5 minutes a day.