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Motherhood in your 30s and 40s often feels like a nonstop juggling act—career, kids, home, and endless digital demands. It’s no wonder so many moms feel depleted, wired yet tired, and on the edge of burnout. The truth is, recovery doesn’t require a full spa weekend—it starts with small, intentional resets built into everyday life.
The Burnout Reset Plan for Moms offers practical, science-backed strategies to help women reclaim calm and energy without overhauling their schedules. You’ll discover how to integrate micro-rest practices that fit into a lunch break or carpool line, and how to design screen-light routines that protect your mind and body from digital overload.
This guide isn’t about perfection or adding more to your to-do list. It’s about simple, repeatable habits that actually work for busy moms in real life. With clear routines and quick wins, you’ll learn how to reset before burnout spirals, creating more space for joy, rest, and connection.
Because you deserve more than survival—you deserve a reset that sticks.
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Veröffentlichungsjahr: 2025
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Jared Douglas
The Burnout Reset Plan for Moms
Copyright © 2025 by Jared Douglas
All rights reserved. No part of this publication may be reproduced, stored or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise without written permission from the publisher. It is illegal to copy this book, post it to a website, or distribute it by any other means without permission.
This novel is entirely a work of fiction. The names, characters and incidents portrayed in it are the work of the author's imagination. Any resemblance to actual persons, living or dead, events or localities is entirely coincidental.
Jared Douglas asserts the moral right to be identified as the author of this work.
Jared Douglas has no responsibility for the persistence or accuracy of URLs for external or third-party Internet Websites referred to in this publication and does not guarantee that any content on such Websites is, or will remain, accurate or appropriate.
Designations used by companies to distinguish their products are often claimed as trademarks. All brand names and product names used in this book and on its cover are trade names, service marks, trademarks and registered trademarks of their respective owners. The publishers and the book are not associated with any product or vendor mentioned in this book. None of the companies referenced within the book have endorsed the book.
First edition
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Contents
1. Chapter 1
2. Chapter 1: Understanding Motherhood Burnout
3. Chapter 2: The Science of Burnout
4. Chapter 3: The Importance of Micro-Rests
5. Chapter 4: Designing Your Screen-Light Routine
6. Chapter 5: Quick Wins for Immediate Energy Boosts
7. Chapter 6: Mindfulness and Motherhood
8. Chapter 7: Building a Support Network
9. Chapter 8: The Role of Nutrition in Energy Management
10. Chapter 9: Getting Physical: The Benefits of Movement
11. Chapter 10: Nurturing Your Interests Outside of Motherhood
12. Chapter 11: Creating Your Personal Burnout Reset Plan
13. Chapter 12: The Power of Reflection and Gratitude
14. Chapter 13: Digital Detox for Moms
15. Chapter 14: Reclaiming Your Energy with Rituals
16. Chapter 15: Encouraging Kids to Join Your Self-Care Journey
17. Chapter 16: Celebrating Your Journey to Balance
18. Chapter 1: Understanding Motherhood Burnout
19. Chapter 2: The Science of Burnout
20. Chapter 3: The Importance of Micro-Rests
21. Chapter 4: Designing Your Screen-Light Routine
22. Chapter 5: Quick Wins for Immediate Energy Boosts
23. Chapter 6: Mindfulness and Motherhood
24. Chapter 7: Building a Support Network
25. Chapter 8: The Role of Nutrition in Energy Management
26. Chapter 9: Getting Physical: The Benefits of Movement
27. Chapter 10: Nurturing Your Interests Outside of Motherhood
28. Chapter 11: Creating Your Personal Burnout Reset Plan
29. Chapter 12: The Power of Reflection and Gratitude
30. Chapter 13: Digital Detox for Moms
31. Chapter 14: Reclaiming Your Energy with Rituals
32. Chapter 15: Encouraging Kids to Join Your Self-Care Journey
33. Chapter 16: Celebrating Your Journey to Balance
1
Chapter 1
Table of Contents
2
Chapter 1: Understanding Motherhood Burnout
Defining Burnout in Motherhood
The Impact of Digital Overload
The Role of Physical Health in Burnout
Emotions and Connections: The Social Aspect of Burnout
3
Chapter 2: The Science of Burnout
Understanding Burnout: Definition and Symptoms
The Neuroscience of Stress and Burnout
The Impact of Parenting Stress
The Body’s Response to Burnout
4
Chapter 3: The Importance of Micro-Rests
Understanding Micro-Rests
Benefits of Micro-Rests for Moms
How to Incorporate Micro-Rests
Examples of Effective Micro-Rests
5
Chapter 4: Designing Your Screen-Light Routine
Understanding Digital Overload
Identifying Your Screen Time Patterns
Creating Screen-Light Guidelines
Incorporating Meaningful Alternatives
Digital Detox Tips for Busy Moms
Prioritizing Connection Over Consumption
6
Chapter 5: Quick Wins for Immediate Energy Boosts
Harnessing the Power of Breath
Simple Stretching for a Quick Lift
The Impact of Hydration
The Benefits of Fresh Air
Mini Mindfulness Moments
Quick Digital Detox Tips
7
Chapter 6: Mindfulness and Motherhood
The Importance of Mindfulness for Moms
Simple Mindfulness Practices
Mindfulness in Everyday Tasks
Creating Mindfulness Spaces
Mindfulness and Self-Compassion
Building a Mindful Community
8
Chapter 7: Building a Support Network
The Importance of Connection
Cultivating Relationships with Other Moms
Engaging Family and Friends
Building New Connections
9
Chapter 8: The Role of Nutrition in Energy Management
Understanding Energy Needs
Nutrient-Rich Foods for Energy
Meal Timing and Frequency
Mindful Eating Practices
Avoiding Energy Drains
Practical Meal Ideas
10
Chapter 9: Getting Physical: The Benefits of Movement
The Power of Movement
Easy Ways to Move Amidst Busy Days
Mindful Movement Practices
Screen-Free Movement
11
Chapter 10: Nurturing Your Interests Outside of Motherhood
Why Your Interests Matter
Finding Time for Yourself
Exploring New Interests
Building a Supportive Environment
Making Hobbies Part of Your Routine
12
Chapter 11: Creating Your Personal Burnout Reset Plan
Understanding Burnout and Its Signs
Assessing Your Current Lifestyle
Designing Your Micro-Rest Routines
Establishing Screen-Light Habits
Combining Elements for a Holistic Approach
Committing to Your Personal Burnout Reset Plan
13
Chapter 12: The Power of Reflection and Gratitude
Understanding the Importance of Reflection
The Role of Gratitude in Daily Life
Creating a Reflection Routine
Incorporating Gratitude into Parenting
Reflection and Gratitude as a Stress Reduction Tool
14
Chapter 13: Digital Detox for Moms
Understanding Digital Overload
The Benefits of a Digital Detox
Practical Steps for Implementing a Digital Detox
Creating Screen-Light Routines
Encouraging the Kids to Join the Detox
Assessing Progress and Finding Balance
15
Chapter 14: Reclaiming Your Energy with Rituals
The Importance of Rituals
Identifying Your Personal Rituals
Creating Simple Daily Routines
Screen-Light Routines for Balanced Energy
