Journal Prompts for When You’re Struggling with Burnout

Burnout isn’t just about being tired. It’s the deep emotional exhaustion that comes from giving too much for too long—often without enough rest, support, or space to be human.

Whether you're overwhelmed at work, emotionally depleted in your relationships, or just running on empty in general, journaling can be a simple way to check in with yourself and get clarity.

You don’t need a perfect routine. You just need a quiet moment and a pen. Start with any of the journal prompts below.

1. What does burnout feel like in my body right now?

Notice tension, fatigue, headaches, numbness—whatever’s present. Naming physical sensations helps bring awareness and compassion to your current state.

2. What am I pretending is “fine” that actually isn’t?

Burnout often builds when we ignore small signs that something’s not okay. Use this prompt to gently surface anything you’ve been pushing down.

3. What expectations am I carrying that feel too heavy right now?

This could be internal (e.g., “I should be more productive”) or external (e.g., pressure from work or family). Write them down—then ask if they’re really yours to hold.

4. If my body could talk, what would it ask me for today?

Sometimes, the most healing thing we can do is listen. Whether it’s rest, food, stillness, or connection—see what comes up when you pause and ask.

5. What do I need to say “no” to, even if it feels uncomfortable?

Burnout thrives where boundaries are weak. Use this prompt to identify what’s draining you—and what you may need to step back from, even temporarily.

6. What used to bring me joy that I haven’t made space for lately?

Burnout can numb our sense of pleasure and connection. Reconnecting with joy doesn’t have to be big—sometimes, it’s music, laughter, or five minutes in the sun.

7. Who makes me feel safe, seen, or supported—and have I reached out to them lately?

Burnout can isolate us. This prompt can help you remember the people who bring calm instead of chaos. Reaching out doesn’t mean you’re weak—it means you’re human.

8. If I could give myself permission to do one thing differently this week, what would it be?

Big change isn’t always possible—but small shifts can be powerful. Let this be your nudge toward something more sustainable.

9. What part of me is trying to be strong for everyone else? What does that part of me need?

Burnout often comes from caretaking, overachieving, or people-pleasing. This prompt helps you tend to the part of you that’s been holding it all together.

10. What would it look like to give myself more grace this week?

Burnout thrives on harsh self-talk. Healing begins with softness. Use this prompt to imagine what it would mean to be kind to yourself—even now, even in this.

You Don’t Have to Earn Rest

Burnout doesn’t mean you’re broken. It means you’ve been trying to hold too much for too long—and your body and mind are asking for a reset.

These journal prompts aren’t a fix. But they can be a starting place. A pause. A breath. A reminder that you deserve care too.

Need more support navigating burnout?

Book a free consult today to learn how therapy can help you recover without quitting your job or abandoning your responsibilities. There’s a more sustainable way forward—and you don’t have to find it alone.