Journaling Prompts for Job/Career Burnout
Burnout is one of those sneaky things that can creep up on you, especially when you’re high-achieving, people-pleasing, and deeply committed to doing a good job.
If you’ve ever found yourself staring blankly at your laptop, emotionally exhausted before you’ve even opened your inbox, or fantasizing about quitting it all to move to a remote island... you’re not alone. Burnout is real, and it doesn’t just show up in your work—it spills into your relationships, self-esteem, and overall well-being.
If you’re feeling depleted, journaling can be a gentle, validating, and grounding way to reconnect with yourself. You don’t need to be a “writer” or have the “right” answers. You just need a few quiet moments and a willingness to be honest with yourself. Here are some therapeutic journaling prompts designed for women navigating job/career burnout—whether you’re barely hanging on or just starting to notice the signs. Let these prompts guide you back to clarity, compassion, and maybe even a little bit of hope.
Understanding Your Job/Career Burnout:
What does burnout feel like in my body right now?
I know I’m burnt out when ___. List the things that are different about you. This can include your sleep quality (and quantity), pain in your body, appetite, changes in mood, desire to be social, and sex drive.
I started feeling burnt out at work when ___. Pinpointing when the burnout started can offer surprising clarity. Was it after a specific project? A conversation with your boss? A subtle shift in your workload or work environment? You don’t need to solve anything yet—just notice the timeline. Sometimes we normalize the stress so much that we forget there was a “before.”
What drew you to your career/industry? What changed?
If money were not a concern, what would you be doing for work? How much does that align with your current role?
How effortful is it for you to disconnect from work when you are not at work? What aspects of your workday do you end up bringing home with you? This can be literal or figurative.
If you had the opportunity to, would you reapply for your current role with all of your current insights?
What impacts you most: the job duties, the people (customers. co-workers, managers, etc), or the work culture that impacts you most.
Addressing Your Job/Career Burnout:
What am I currently doing out of obligation rather than desire?
This is a big one. Burnout thrives in the gap between what we want to do and what we feel we should do. Write freely here. Include work tasks, meetings, and even things outside of your job (yes, burnout can be fed by emotional labor at home, too).
I trust ___ most at my job.
Who or what (departments, infrastructures, etc) do you trust at your job? If nothing, is there anything that you can do to change that (i.e., make one meaningful connection at work or look into employee resources available to you)?
What would a truly nourishing workday look like for me?
Dare to dream for a moment. What would your ideal workday feel like? Don’t worry about being practical—this is about tapping into desire and values. Is it slower-paced? More creative? Are there clear boundaries between your work life and personal life? Getting honest about what you crave can help you take small steps toward reclaiming your time and energy.
What parts of me have I been neglecting in order to keep up?
Burnout often comes with a cost: hobbies we’ve dropped, friendships we’ve ghosted, parts of ourselves we’ve put on mute. This prompt gently invites those parts back in. You might realize you miss reading for fun, going on walks without your phone, or simply sitting in silence.
“If I could give myself permission to change one thing about my work life, what would it be?”
What needs to shift—realistically or aspirationally? Maybe it’s asking for help, saying “no” more often, taking a mental health day, or even exploring a new path entirely. Let yourself fantasize a little, and then explore what might be possible in the here and now/
When was the last time you took time off or a mental health day? When are you due for your next one?
Preventing Job/Career Burnout:
In order to maintain a healthier dynamic for yourself, what boundaries do you need at work? Home?
What boundaries do you have that you struggle to honor? Give yourself a word, phrase, or act of kindness (e.g., a hug) that reminds you that boundaries are meant to keep us in the role longer while helping us be more productive (a lack of boundaries will do the opposite).
List your job/career burnout warning signs. You need to know what your burnout looks like in order to know when you need more support.
I know when I start to feel [burnout warning signs], I can rely/call on [insert supportive friends, family members, and mental health professionals] for support.
Final Thoughts
You deserve to feel like a whole person, not just a productive one. According to get research, when we are burnt out, we are less productive anyway. So what is this cycle all for? Following these journal prompts can help bring you closer to listening to yourself. So grab your notebook, light a candle, and get curious. You might just find your way back to yourself, one prompt at a time.
Start Working With A Burnout Therapist in New York, NY
If burnout is taking a toll on your mind and body, you don’t have to face it alone. Working with a burnout therapist in New York can help you process stress, reconnect with your values, and start feeling like yourself again. Reach out to The Lavender Therapy by following these simple steps:
Schedule a consultation today.
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Other Services I Offer Across New York
Burnout therapy is not the only form of support I offer from my New York-based practice. I provide a variety of specialized services, whether you're seeking help with infertility and pregnancy loss support, postpartum and pregnancy challenges, women’s therapy, or family planning, I’m here to offer guidance and care every step of the way.
About The Author:
Dr. Ruby Rhoden is a New York-based licensed psychologist who is dedicated to uplifting women through life changes and challenges, including reproduction and parent burnout. She understands how unhelpful behavior patterns and mental health disorders uniquely impact women and uses evidence-based techniques to usher in sustainable change and relief. Dr. Ruby is dedicated to helping women develop healthier habits and relationships with themselves and their bodies so they can connect to others and the world around them again. Dr. Ruby studied at Cornell University and Rutgers, The State University of New Jersey for her Bachelor’s and Doctoral degrees, respectively. In her free time, she enjoys watching reality TV, supporting small businesses, and writing blog posts to remind all women that they are not alone.
