The 4-Week Burnout Reset
A Capacity Recalibration for Leaders
Thursdays | 12:00–1:15 PM ET
March 19 – April 9
Live on Zoom + replay access
Limited to 15 participants
If you’re the one everyone relies on, it’s time to rebuild capacity that lasts.
Burnout doesn’t always look like collapse.
Often it looks like continued competence paired with thinning internal reserves.
You keep showing up.
You keep responding.
You keep absorbing.
And because you’re capable, it can take a long time to recognize when your nervous system has been running on emergency settings for months, sometimes years.
Burnout Reset is a structured 4-week recalibration designed to rebuild internal infrastructure so your clarity, endurance, and authority are not dependent on force.
This is not a high-intensity transformation container.
It is steady, practical nervous system repair paired with capacity design.
Burnout is a Nervous System Injury, Not a Character Flaw
Burnout is often misnamed:
As weakness.
As a discipline issue.
As a boundaries problem.
As a resilience failure.
In some environments, exhaustion is reframed as a commitment issue.
A moral shortcoming.
Or even a problem with faith.
But biology does not respond to shame.
The nervous system does not recalibrate through moral pressure.
Burnout is not a spiritual defect or a character flaw.
It is a body under prolonged load.
And physiology can be recalibrated.
What I Mean by “Capacity That Cannot Be Extracted”
Capacity that cannot be extracted is internal stability that does not collapse under external demand.
It means:
Your clarity doesn’t shrink under pressure
Your boundaries don’t dissolve when stakes rise
Your nervous system doesn’t default to chronic self-override
Your identity isn’t fused to output
Your power becomes sustainable instead of consumable
Extractable capacity runs on willpower.
Non-extractable capacity is protected by design.
If capacity isn’t protected structurally, it will be extracted culturally.
A Gentle Note for Those Formed in High-Demand or Moralized Environments
In some high-demand environments, professional, relational, or spiritual, there can be pressure to always be “on,” to endure quietly, to give your all.
In certain religious contexts, that pressure can carry the weight of representing something larger than yourself. When burnout comes, it can bring not only exhaustion but shame, a quiet fear of having fallen short.
This work gently separates devotion from depletion, responsibility from self-erasure.
Burnout is not a moral failure.
It is a nervous system under sustained load, and the body deserves care, not condemnation.
Who This Is For
Burnout Reset is for high-responsibility leaders and high-functioning individuals who are:
Still functioning, but feel the cost rising
Carrying chronic responsibility and emotional load
Overriding their body’s signals to keep going
Noticing irritability, numbness, disrupted sleep, or “one more thing” feeling like too much
Ready for structure, tools, and a steady pace
You do not need to be in crisis to join.
You simply need to know your system is asking for a different way.
What We’ll Do Together
This is a 4-week structured reset designed to create steadiness, not intensity.
Each session includes:
Clear nervous system education (in plain language)
Guided somatic practice (simple and repeatable)
Structured reflection (no emotional flooding)
Practical integration tools you can use immediately
You’ll also receive light between-session practices (5–10 minutes max).
Not homework.
Not pressure.
Just sustainable repetition that builds capacity.
The Capacity Architecture We’ll Build
Across four weeks, we’ll work with three core components that determine sustainable performance:
1) Signal Awareness
Learn how to recognize narrowing before collapse.
Narrowing often shows up as:
shorter patience, increased control, reduced delegation, disrupted sleep, urgency spikes, irritability, or “tunnel vision.”
We’ll map what narrowing looks like for you and how to respond early.
2) Override Interruption
High-capacity people override by default.
We’ll identify where you override and install a Weekly Override Audit (simple, repeatable):
Where did I override a signal this week?
What did it cost me?
What boundary or structure would have prevented it?
3) Energy Allocation Systems
We’ll build your personal Energy Budget:
Revenue Energy: high-return actions that genuinely build your life/work
Maintenance Energy: necessary operations and responsibilities
Leak Energy: unresolved loops that quietly drain capacity (unfinished conversations, unclear expectations, repeated decisions, unresolved tension)
Leak energy compounds quietly.
Closing leaks restores bandwidth.
Weekly Themes
Week 1: Burnout as a Nervous System Event
Understand what’s happening in your body and why it makes sense. Map your burnout pattern with less shame and more clarity.
Week 2: Ending Chronic Self-Override
Recognize early signals. Practice boundaries as nervous system protection, not personal failure. Install your Weekly Override Audit.
Week 3: Rebuilding Emotional Safety + Closing Loops
Increase regulation capacity in real time and reduce cognitive drag by closing open loops.
You’ll learn simple loop-closing rituals like:
a weekly “Loop Sweep” (close, schedule, or delegate)
a 24-hour hard conversation rule
closing projects formally (so your system can stand down)
Week 4: Sustainable Strength + Capacity Protection Plan
Create a personal Reset Plan you can maintain, including clear capacity-protection structures.
What You’ll Leave With
Clear understanding of your burnout wiring
Practical tools for nervous system regulation in real life
Reduced emotional reactivity + increased steadiness
Stronger boundaries without shame
A personalized Capacity Protection Plan
Replay access to all sessions
Before working with Sonia, I thought I just needed to try harder — to be less reactive, less emotional, more disciplined. What shifted was not my effort, but my relationship with myself. I’m no longer at war with my emotions. I feel like I’m finally on my own team. I’m learning practical ways to care for myself instead of abandoning myself to keep the peace. There’s more dignity in my relationships now. Less fear. Less people-pleasing. More steadiness.
Who Is Guiding This Work
Burnout Reset is facilitated by Sonia Lee, a Nervous System Strategist and Leadership Capacity Consultant.
Sonia has led within high-demand organizational environments and built scalable care systems under sustained performance pressure. Her work bridges nervous system regulation, narrative recalibration, and practical capacity architecture for high-responsibility adults.
She is certified in Narrative Focused Trauma Care and trained in trauma-informed somatic methodologies, bringing both lived experience and structured frameworks into paced, steady containers designed to reduce shame and increase sustainable strength.
Learn more about Sonia here
Details
Dates: Thursdays — March 19, March 26, April 2, April 9
Time: 12:00–1:15 PM ET
Format: Live on Zoom + participant-only replay access
Group size: Limited to 15 participants
Enrollment: First come, first served
Investment:
Early Enrollment: $347 (through March 5 at 11:59 PM ET)
Regular Enrollment: $397 (March 6–March 18)
Payment Plan Available: 2 payments of $199
Enrollment closes March 18 at 5:00 PM ET or when the cohort fills.
Begin My Reset
This is your invitation to rebuild from safety and redesign how you carry responsibility.
Questions? Email: info@landofthelivingatl.com
FAQ
Do I have to share in the group?
No. Sharing is always optional.
Is this therapy?
No. This is nervous system education and trauma-informed coaching.
What if I miss a session?
Replays are included for participants.
Can this connect to leadership or organizational work?
Yes. Many leaders use this reset as a foundation for redesigning how they lead and how their systems distribute load.