Burnout Recovery Checklist for Tech Workers: 10 Steps to Reclaim Your Energy

Introduction

You’ve taken the burnout risk quiz — and maybe your score was higher than expected. The good news? Burnout is reversible.

This checklist is your low-effort, high-impact guide to getting back on track — physically, mentally, and emotionally. No fluff. Just field-tested habits that actually work for people in tech.

🔧 Burnout Recovery Checklist for IT Professionals

✅ 1. Schedule a 5-minute break every 30 minutes

Use a Pomodoro timer or Chrome extension. Movement boosts cognitive reset.

✅ 2. Cut late-night screen time

Avoid screens 90 minutes before bed. Use flux or night mode if needed.

✅ 3. Use one “No Meeting” day per week

Block your calendar. Deep work = deep recovery.

✅ 4. Set physical boundaries for remote work

End your day by shutting your laptop, leaving the room, or taking a walk.

✅ 5. Hydrate and nourish your brain

No code is written well when you’re running on coffee and junk food.

✅ 6. Switch to 20-20-20 vision breaks

Every 20 minutes, look 20 feet away for 20 seconds. Reduces eye strain.

✅ 7. Do one digital detox activity daily

Read paper. Touch grass. Call a friend. Journal. Anything but scroll.

✅ 8. Track your mood weekly

Use a simple tracker or Notion template. Self-awareness prevents burnout relapse.

✅ 9. Sleep like your health depends on it (because it does)

Aim for 7–8 hours of uninterrupted sleep. Protect your circadian rhythm.

✅ 10. Talk about it (don’t suffer silently)

With a friend, mentor, or even a therapist. Burnout loses power when shared.