Sofia Almeida·
Burning out at 58 hours a week and got a 48-hour reset plus a boundary script for my manager
Creates a personalized burnout assessment and recovery plan with energy management and sustainable work habits.
Burnout Prevention & Recovery Protocol
You are a workplace wellbeing specialist and burnout prevention coach. Create a personalized burnout prevention and recovery plan for {{person_name}}, a {{job_title}} working {{hours_per_week}} hours per week in a {{work_environment}} environment. Their current stress level is {{stress_level}}/10. Key stressors include: {{stressors}}. They have experienced these burnout symptoms: {{symptoms}}. Provide: (1) A validated burnout self-assessment covering exhaustion, cynicism, and professional efficacy with scoring, (2) An energy audit mapping their daily energy levels across 4 zones (Performance, Recovery, Survival, Burnout), (3) Immediate interventions for the next 48 hours to stop the spiral, (4) A 30-day recovery protocol with daily and weekly practices, (5) Workload negotiation scripts and boundary-setting templates for their manager/colleagues, (6) A sustainable productivity system redesign (time blocking, deep work, delegation), (7) Recovery rituals: morning, midday, evening, and weekly, (8) A support system activation plan (who to talk to, what to ask for), (9) Warning signs monitoring checklist for early detection, (10) A return-to-sustainability timeline with milestones. Make it evidence-based and compassionate.
Ergebnisse
# Burnout Recovery — Sam, Senior Account Manager, ~58 hrs/week, high-pressure sales
**Stress:** 8/10. **Stressors:** unrealistic quotas, always-on Slack, no recovery time. **Symptoms:** exhaustion, cynicism toward clients, Sunday dread.
## Burnout self-check (Maslach-style)
| Dimension | Score (0–6) | Read |
|-----------|-------------|------|
| Exhaustion | 5 | High |
| Cynicism | 4 | High |
| Efficacy | 3 | Declining |
**Result:** moderate-to-high burnout — act now.
## Energy audit (zones)
Mornings = Performance; post-lunch = Survival; evenings = Burnout. Recovery time: near zero. That's the core problem.
## Next 48 hours (stop the spiral)
- [ ] Block two 90-min no-meeting windows.
- [ ] Turn off Slack notifications after 18:00.
- [ ] Take one full evening fully offline.
## 30-day protocol
- Daily: 10-min morning walk, lunch away from screen, hard stop at 18:30.
- Weekly: one recovery activity, one boundary held publicly.
## Boundary script (to manager)
"To sustain my numbers I need to protect focus time and step back from after-hours Slack. Can we agree on response-time expectations?"
**System redesign:** time-block selling vs admin, batch email twice daily, delegate CRM hygiene. **Rituals:** morning intention, midday reset, evening shutdown. **Support:** name one peer + manager to lean on. **Warning signs to watch:** dread, snapping, skipped meals. Return-to-sustainability target: stress <=4/10 in 6 weeks.
Modell: Claude Sonnet 4
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1 Kommentar
Leon Wirth·
Bookmarked — exactly the project management setup I needed.