What You NEED to Know When You're BURNED OUT

Key wellness strategies / self-care & burnout recovery tips (Sabbath-focused)

1) Use “dividers” to protect rest and prevent screen-time spirals

• Split the day into three sections: morning, afternoon, evening
• At the end of each section, do a transition activity (“fun bookmark activities”), such as:
  • Good meals
  • Naps
  • Walks
  • Getting coffee
  • Long showers
• Purpose: act as safeguards so rest doesn’t turn into hours of unintentional overuse (video games, TV binging, phone staring).
• Wellness warning: without self-control, “refreshing” habits can become compulsive and start to feel like work, draining you again.

2) Schedule each section to make the rest plan workable

• After defining the dividers, schedule what goes in each section.
• Frame it like a trial-and-error process (similar to building a workout routine):
  • Test activities
  • Notice what actually helps you feel rested
  • Adjust over time

Example Sabbath day structure shared:

• Opener (before morning activity): meal + coffee; prayer dedicating the day to God
• Morning (2 hours): video games or Netflix
  • Then divider: walk / nap / long shower
• Afternoon: shopping, cleaning, or calling friends/family; sometimes kickboxing
  • Then devotion after the afternoon section (after a divider nap/dinner)
• Evening: popcorn + movie; optionally board games

3) Personalize rest based on what refreshes your whole self

• Godly rest should be tailored to different strengths and schedules.
• Consider: “What will make your heart, soul, mind, and body feel refreshed?”
• Suggested activity types include:
  • Reading
  • Swimming
  • Playing an instrument
  • Drawing / cooking
  • Hiking / outdoors
  • Coffee shop time / shopping

4) Integrate God into the whole day without making it complicated

• Bring God into all six parts of the template (opener + divider points across morning/afternoon/evening).
• The “easy way” described: continuous gratitude/prayer
  • Thank God when you wake up
  • Thank Him during activities (including media/comfort activities) before / during / after
• Advice: avoid turning Sabbath into a giant checklist—the goal is rest and trust.

5) The “one thing” that keeps your Sabbath from falling apart: a strong purpose

• The main sabotage factor: weak “enough” reason for keeping Sabbath.
• If your reason is unclear or self-centered, the Sabbath may become:
  • Abandoned due to competing priorities, or
  • Reduced to “just hobbies” instead of meaningful rest/connectivity
• Stronger framing offered: rest as loving God and connecting to Him
• Guidance on what to guard:
  • Don’t schedule work or ministry meetings
  • Keep the focus on God + rest (so it stays restorative)

Presenters / sources

• Presenter(s): Not clearly identified by name in the subtitles (only referred to as “guys,” speaking to the audience)
• Biblical sources referenced:
  • Galatians 6:8
  • Psalm 139:14
  • Colossians 3:23
  • Matthew 22:37–40
  • Genesis 1–2 (creation/rest model)
  • Exodus 20 (Sabbath as a commandment)
  • Jeremiah 17 (punishment for not keeping Sabbath)