📖 What is burnout?

1) The Chemistry of Burnout

• Cortisol overload: long stress keeps you in “fight or flight.” This drains dopamine and leaves you wired but empty.
• Dopamine depletion: when baseline is low, everything feels pointless; scrolling feels like the only relief.
• Nervous system stuck “on.” Heart rate elevated, body tense, brain fog thick. You’re not lazy — you’re biologically fried.

2) Why Micro-Resets Work

• Physiology first. You can’t out-think stress; you have to calm the body.
• Tiny actions, fast relief. 2–5 minutes is enough to signal safety and reset dopamine.
• Pre-planned = accessible. If you have to invent a strategy while burnt out, you’ll default to your phone. A kit removes the thinking

✅ Day 18 Task Checklist

• [ ] Choose 3–5 micro-resets.
• [ ] Log them in the First Aid Kit table.
• [ ] Put a physical reminder somewhere visible.
• [ ] Use the kit once this week — even if it’s a “minor” stress day.

🛠️ Burnout First Aid Kit Builder