Billy Smith · BACP Registered Therapist

The 10-Minute Burnout Reset

A short, therapist-designed practice for high-functioning people running on empty. Use it on a lunch break, between meetings, or before bed — and feel the difference today.

The Reset is based on the four clinical pillars of burnout: exhaustion, mental distance, cognitive impairment, and emotional impairment. It won't fix burnout overnight, but it will help you interrupt the spiral, reset your nervous system, and recognise the signs before they deepen.

A 4-step reset you can do anywhere, in under 10 minutes, with no special equipment
Why high-achievers stay stuck in depletion — and a simple way to interrupt the cycle
A short checklist to spot early warning signs before burnout becomes severe
A soft invitation to Burnout Coach — turn this Reset into an 8-week recovery plan

What's inside the 10-Minute Reset

The Reset is a four-step practice you can do at your desk, in the car park before walking back into the house, or in bed before sleep. It draws on the same evidence-based principles used in burnout therapy: down-regulating the nervous system, gently re-engaging attention, naming what you're carrying, and choosing a single small action that returns a sense of agency. It is deliberately short because depleted people need things that fit into the life they actually have — not another 45-minute routine to feel guilty about skipping.

Who it's for

High-functioning professionals, parents, founders and carers who are still showing up but running on fumes. If you score in the "warning" or "high" band on the free Burnout Tracker, the Reset is a good first step while you decide what deeper support — the Burnout Coach app, 1:1 therapy, or coaching — might fit best.

What happens after you download

You'll get the PDF instantly, plus a short sequence of emails over the following week with extra context, a couple of optional practices, and a soft invitation to Burnout Coach if you want an app-based 8-week recovery plan. No spam, no daily emails, and one click to unsubscribe at any time.

Looking for structured support now? Explore Burnout Coach — one price, lifetime access.

Therapeutic photography and nervous-system tools

Gentle, camera-based practices and short resets that calm an over-drawn nervous system.