Little Gems

If you are feeling like your brain is running on 3% battery, you’re not broken. You’re human
You just need to include the few things that give you the biggest return
Studies show even 5-10min micro-breaks can lower cortisol and improve mental clarity
Simple, non-negotiable sleep boundaries can improve energy, boost mood, regulate circadian rhythm and enhance decision making more than any supplement will

Let's Kick Things Off

The end-of-year hustle is here, and it feels like we’re all racing to the finish line. Christmas events, family commitments, work deadlines, gift shopping and work parties… while trying to stay healthy somewhere in the middle of all the chaos.

While it’s meant to be the season of joy, many of us end up feeling more fried than festive.

If you are feeling a bit flat, overwhelmed, unmotivated or like your brain is running on 3% battery, you’re not broken. You’re human. And you’re potentially experiencing what most people feel towards the end of the year: BURNOUT

You don’t need to push through it or deal with it later. There are actually a few simple, research-backed ways to pull yourself from burnout and get back to feeling balanced again, without completely avoiding all responsibilities.

Burnout Isn’t Just Mental: It’s Biological

Studies show that chronic stress elevated cortisol, disrupts sleep quality, slows recovery and increases inflammation. Our decision making and emotional regulation take a hit as well.

That’s why small things feel bigger, tasks feel harder and motivation dips.

The Predicament: Big Output, Little input

Here’s what usually happens around December:

More responsibilities ~ Less support
More social commitment ~ Less routine
More alcohol ~ Less sleep
More pressure ~ Less recovery
More food ~ Less exercising
More noise ~ Less space

You don’t need a 45-step morning routine, a perfect diet or a training program that destroys you. You just need to do the few things that give you the biggest return for the smallest time investment. Here are some research-backed heavy hitters that can help;

1. 10-Minute Micro Breaks

An hour of meditation is unlikely for most. But short interruptions to your stress cycle have long-term benefits.

Studies show even 5-10mins of slow breathing, quiet walking, stretching or sitting in the sun can lower cortisol and improve mental clarity.

2. Non-Negotiable Sleep Boundaries

This time of year can destroy your sleep cycle, but it is also the most important variable.

A simple rule: no screens for 60mins before bed, no caffeine after 2pm, aim for 7 hours sleep minimum each night and get natural light exposure, ideally outdoors, for 5-10mins first thing every morning.

Just that alone can improve energy, boost mood, regulate circadian rhythm and enhance decision making more than any supplement will.

3. Move Your Body, Even If It’s “Lazy Training”

Burnout kills energy. Instead of relying on motivation to keep up with your training output compared to when circumstances were less exerting, adjust your volume to reduce recovery demands and injury risk;

Do slightly shorter sessions
Less intensity
Strategically reduce load for maintenance instead of PB’s
Simplified sessions

Research shows that light to moderate resistance training boosts mood and reduces stress just as effectively as higher intensity training during burnout periods.

Consistency is valuable!

4. At Least Two Nourishing Meals Per Day

Not perfect eating or strict dieting. Not a reset or diet break.

Just 2-3 solid, nutrient dense, protein focused meals per day that help keep calories in the bank for social events.

It’s easy to slip into the “free drinks and nibbles” diet. But at what cost?

Including intentional meals each day will help stabilise energy, aid recovery, prevent overeating at events and keep your gut and mind happy.

5. Choose Joy, Not Just Obligation

Calendars fill up fast, but not every invite is a “must”. Research on happiness shows that meaningful social connections boost wellbeing, while overcommitting does the opposite. Protect your energy by saying yes to what lights you up.

The Wrap Up

You don’t need to “earn” rest. Rest is productive. Rest is necessary and your rest is what allows you to show up as your best self; for your work, your loved ones and most importantly, for yourself.

So as we wrap up the year, make space for balance, Prioritise sleep, movement and moments of joy. Your health and wellbeing aren’t luxuries, they are the foundation for everything else.

Wishing you a festive season of calm, connection, joy and maybe even a few guilt-free naps!

Yours in good health,
Nick