A free burnout worksheet that keeps an honest balance.
Three evenings from The Burnout Journal, free. Each evening takes about two minutes: what took energy today, what gave some back, each scored, and one number for the day. Money has a statement, so you notice the overdraft. Energy does not. These pages are that statement.
Download the free PDFNo email needed. Print on A4 or US Letter, or fill it in on a tablet.
What is in the free PDF
- How this journal works. One page on the idea: you are not lazy, you are in deficit.
- If it is more than this. Burnout and depression overlap. A page on the signs that mean seeing a doctor, not keeping a journal.
- The Deficit Statement. Where you are starting from, and the one thing you will protect. Fill it in before the first log.
- A worked day. One filled-in evening, so the first real page takes two minutes.
- Three day logs. Day 01 to Day 03, exactly as they appear in the full journal.
Do the opening page before the first log. It takes five minutes, and the logs mean very little without it.
Why only three
One evening's balance means almost nothing. The pattern that matters is a slow drift below zero that you only notice when it has gone on for months. Three evenings will not show you that. They will show you whether two minutes at the end of the day is something you will actually do.
If the three work for you
The full journal carries on from exactly where the sample stops: 42 evenings, six weekly checkpoints, the Ledger Line and the Verdict. It is a printable PDF on Etsy · paperback on Amazon, and the whole Etsy shop is 30% off until 25 October. How the full journal works.
A self-help record, not medical advice or a diagnosis. If rest does not touch the exhaustion, nothing gives you pleasure, or your sleep or appetite has changed, please speak to a doctor. The interior is written and laid out with AI assistance, then reviewed and checked. Quotations are public domain. Free for personal use; please share the link to this page rather than the file. All our free samples.