Free guide · 10 A4 pages · PDF

Toast of the town: a free burnout guide

A cheeky guide for anyone who’s been left in the toaster a little too long. Eight exercises to work out what’s draining you, put a few things down, and turn the heat back to a gentle simmer.

Cover of the Toast of the town burnout guide: an orange page with the title in large black type and a toast scale running from fresh bread to charcoal.

Who it’s for

Anyone who feels tired in a way sleep doesn’t fix, snappy or numb about work they used to care about, or like they’re getting less done no matter how hard they push. Do the exercises in order, or skip to the one that’s shouting loudest. Each takes about fifteen minutes.

What’s inside

01How toasted are you?. Rate your energy, patience, sleep and how much you care, from fresh bread to charcoal.
02Smoke signals. Tick the early signs that you’re running hot.
03Drains and chargers. Sort out what flattens you and what tops you up.
04The not-to-do list. What you’ll stop, pause or hand over for a month.
05No is a full sentence. Boundary scripts for extra tasks, after-hours messages and invites.
06Rest is on the menu. An entrée, main and dessert of real rest.
07Rekindle the spark. Small ways back to the things you used to enjoy.
08Recipe for a slow-cooked week. One charger and one no for each day.

Plus quotes from Anne Lamott and John Lubbock, and the Australian helplines on the back page.

Get the free guide

Pop in your name and email and we’ll take you straight to the download.

We're not therapists. We're the mate who read all the books.

Burnout can overlap with depression, anxiety and physical health issues. This guide isn’t a diagnosis or therapy. If you’re struggling, see your GP. If you’re in crisis, call Lifeline on 13 11 14, any time.

If you need someone right now — Australia

Free, 24/7, no referral. Somewhere else? findahelpline.com has your country.

Crisis line

Lifeline

13 11 14

Any time, day or night. You don't have to be in crisis to call.

Counselling

Beyond Blue

1300 22 4636

Phone, chat or email with a trained counsellor, plus moderated forums.

First Nations

13YARN

13 92 76

Aboriginal and Torres Strait Islander crisis support, with a Lifeline-trained Aboriginal Crisis Supporter.

Questions people ask

Is this a replacement for therapy?

No. It works nicely alongside it, but it isn't treatment. If things feel heavy right now, call Lifeline on 13 11 14, any time.

How do I know if I'm burnt out?

Exercise 01, "How toasted are you?", helps you see where you sit today. Constant tiredness, dreading work and feeling flat or cynical are common signs worth talking to your GP about.

How long does it take?

Eight exercises, about fifteen minutes each. Do them in any order, one at a time.

Is it really free?

Yes. Pop in your name and email and the 10-page PDF is yours. No card, no catch.

Can I print it at home?

Yes. It's A4 and prints on a normal home printer, or you can fill it in on a tablet.

Can I use it with my team?

Yes. Print a copy each and do exercise 01 together. For a run-through with Dee, see Work with us.