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- Daily Refill - May 8, 2025: Burnout Is Rising. Here’s Your Gentle Reset.
Daily Refill - May 8, 2025: Burnout Is Rising. Here’s Your Gentle Reset.
Burnout now starts at 29. Discover slow morning routines, mindfulness tools, and calming tips to reclaim your focus and energy today.
Matthew Tilmann
May 08, 2025
Think burnout hits later in life?
Think again. Today’s Daily Refill reveals why stress is striking younger - and the 3-minute shift that might save your day.
Table of Contents
(Share this with someone who could use a gentle pause in their day.)
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🌅 Big Theme: You’re allowed to move slowly.
Fast isn’t always the answer.
Today, give yourself permission to take your time — especially with yourself.
☕ Self-Care in the Headlines
The Gist: A new global report shows younger professionals are hitting burnout earlier than ever — with 29 now being the average age of onset.
Why This Matters: Chronic stress at this age can lead to long-term mental and physical health consequences if not addressed early.
Try This: Schedule a “maintenance day” in your calendar — a day off that’s just for recharging, not catching up.
The Gist: TikTok is trending with slow, intentional morning routines — emphasizing light, breathwork, and minimal screens.
Why This Matters: Rushing into your day activates stress hormones. A gentler start improves focus and mood.
Try This: Light a candle, drink water, and move for 5 minutes before checking your phone.
The Gist: A study shows that journaling before bed clears cognitive overload and improves sleep quality.
Why This Matters: Cluttered thoughts can keep you in a stress cycle overnight, sabotaging rest.
Try This: Jot down 3 things you’re grateful for and 3 tasks you’ll tackle tomorrow — then close the notebook.
The Gist: Staying up late to reclaim “me time” is actually a trap that leaves you more exhausted and less fulfilled.
Why This Matters: It robs you of rest and compounds next-day stress — hurting productivity and mood.
Try This: Replace 30 minutes of late scrolling with a wind-down habit like stretching, reading, or deep breathing.
🧰 Bonus Tool of the Day
Whether you’re trying to concentrate or decompress, this minimalist sound app helps you ease into calm with nature loops and guided breathing.
🫶 Refill Circle
Found today’s Refill helpful?
Forward it to someone who’s always “too busy” for themselves.
Or reply and tell me your favorite way to slow down lately — I read every response.
Bonus Giveaway:
🗂️ Free Download: “The 7-Minute Morning Reset”
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Includes:
3 one-minute grounding exercises
One “reset question”
A space for one intention
Done in under 7 minutes — no apps needed
Know someone who hits snooze 3 times and still wakes up tired? Forward this to them. This free reset could change their mornings and their mental health.
✨ Want to stay consistent with self-care?
Hit reply and tell me which insight resonated with you today.
“Take what you need. Leave the rest.”
— Matt
P.S. If you enjoyed this, and would like further insights, be sure to check out my parent newsletter, Mitten Dad Minute, where I deep dive once a week into the topics that matter most to you.
Additional Resources
If you’re struggling with getting your email inbox under control, you might also enjoy my free guide here.
If you’re struggling with how to be more authentic in your online content, I have a quick, free PDF that can help with that.
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