Running on empty? Start with one habit, not a total reset

Health insurance company Momentum Health, through its wellness rewards programme Momentum Multiply, says that when people feel burnt out, even simple health advice can feel overwhelming.

According to Maria Carpenter, head of Momentum Multiply, when you’re running on empty, even good advice can feel exhausting.

“Drink more water. Sleep better. Move more. Eat well. Meditate. The challenge is not knowing what matters, but knowing where to begin. And when you’re already depleted, trying to change everything at once can feel like one more thing to fail at,” she said.

Carpenter added, “By the time many people notice burnout, they’re already running on low energy, poor sleep and very little patience. When you’re mentally and physically stretched, one small change that fits your life is often more powerful than an ambitious plan.”

Research shows that habits are built through repetition rather than short bursts of effort. Some routines form quickly, while others take longer to become automatic. This is why consistency tends to matter more than intensity.

So, if you’re feeling burnt out, the focus should not be on becoming a completely different person by Monday. Instead, it’s about identifying where to start.

1. If everything feels harder than it should, start with sleep

If you’re exhausted, irritable and struggling to focus, sleep is often the most practical place to begin. Studies have linked burnout with poor sleep quality and daytime sleepiness, which can trap people in a cycle of fatigue and stress.

You don’t need a perfect sleep routine overnight. Start with one consistent cue. This could include putting your phone away earlier, dimming lights at the same time each evening, or keeping your wake-up time more regular during the week.

2. Choose food that supports steadier energy, not more pressure

When people are burnt out, nutrition advice can quickly feel overwhelming. However, food does not have to become another stress factor. Growing evidence suggests that healthier dietary patterns are associated with better mood, lower perceived stress, and improved mental well-being.

This doesn’t mean every meal needs to be perfect. It can be as simple as eating a more consistent healthy breakfast, adding protein and fibre earlier in the day, or ensuring lunch is more than just coffee and convenience food.

Also read: Tournament highlights rising boxing stars

3. Build recovery into your day, not just your weekend

One of the biggest mistakes people make is waiting until they are completely overwhelmed before trying to recover. Small recovery moments during the day also matter.

Mindfulness and mental well-being tools can help reduce burnout symptoms, although they are not a quick fix. In practical terms, recovery might include a few minutes of breathing between meetings, a short walk without your phone, or a screen-free lunch break.

“Recovery is often treated as damage control, but it can also be about building a life that supports your wellbeing more consistently,” she added.

“Permit yourself to start small. Not because your well-being matters less, but because that is how lasting change is built.”

4. Pick one habit and stick with it before adding another

This is often the most important step. Burnout can create the pressure to reset everything at once, but lasting change is more likely when one habit becomes stable before another is added.

That means your starting point should be the habit that feels most realistic right now, not the one that sounds most impressive. If sleep is the issue, start there. If energy dips in the afternoon, focus on nutrition. If stress is overwhelming your day, begin with a simple recovery practice.

Small, realistic steps may not feel dramatic, but they are often the ones that last.