6 Self-Care Must-Haves for When You’re Burned Out and Exhausted

Let’s be honest—“self-care” can start to feel like another thing on the to-do list. 

 

But when you’re deep in a season of burnout, overstimulation, or just trying to make it to Friday without completely unraveling, real self-care has to hit differently. 

 

I can tell you firsthand, you don’t need fancy $200 skincare products or a shiny new productivity app to *do* self-care.

 

You need relief. 

 

Real relief from daily stressors and worry.

 

These are the self-care must-haves and practices I’ve actually leaned on lately. 

 

They’re simple, grounding, and surprisingly effective at helping me reset when everything else feels like too much.

 

 

 

6 Self-Care Must-Haves That Actually Help When You’re Tired and Tapped Out

 

 

 

1. A Worry Journal That Softens the Static in Your Head

If you stop and think, how much time do you spend just straight up worrying?

 

You need a worry journal if the answer is more than you care to be.

 

Not a gratitude journal. Not a five-step manifestation log. A journal where you can dump the messy, unfiltered thoughts that spiral when you’re overwhelmed.

 

When my anxiety spikes, I pull out my “Worry Journal”, AKA a simple notebook, and let it all out. 

 

I ramble, rant, and overthink. Half of the time, I don’t even finish sentences.

 

There’s just something healing about seeing the fears on paper instead of just carrying them around in my chest and my head.

 

It doesn’t fix everything, but it does create space between me and the swirling, stressful thoughts.

 

Pro Tip: I use a simple dotted notebook. I don’t use prompts or questions. I just write.

 

 

2. A Comfort-Read That Feels Like a Mental Weighted Blanket

When I’m spiraling, I don’t always need advice. I need something that helps me come home to myself. 

 

For me, “Real Self-Care” by Dr. Pooja Lakshmin was that book. 

 

It reframed my relationship with care in a way that felt nourishing, not performative.

 

Find a book (or two) that feels like exhale. 

 

Memoirs, short essays, or even re-reading an old favorite can give your mind somewhere soft to land.

 

 

3. A Scent You Can Lean Into

Scent is one of the fastest ways to shift your mood. 

 

Whether it’s a candle, a roll-on oil, or your favorite shampoo, smell can quietly reset your entire nervous system.

 

Right now, I’m loving warm, herbal scents that make my space feel slower, like cardamom, amber, or vetiver. 

 

A five-minute bathroom routine with a scent I love does more for me than most productivity hacks.

 

Pro Tip: Light your favorite candle while you clean or journal. Let your senses work with you, not against you.

 

 

4. A Playlist That Knows Your Mood Better Than You Do

You don’t need a “focus” playlist or a productivity-specific beat. 

 

You need a playlist that meets you where you are.

 

Some days, that’s chill lo-fi or acoustic soft-pop.

 

Other days, it’s 2000s R&B while I meal prep. 

 

Music brings you back to the present. It doesn’t need to be curated, just comforting.

 

 

5. A Brain-Friendly Weekly Planner (Without the Pressure)

I’ve bought a new planner every year for the last decade. Most of them collect dust after two weeks. 

 

What finally worked? A weekly format that lets me brain dump, organize by energy level, and map priorities *without* making me feel like I failed if I didn’t check every box.

 

Choose something simple and flexible. 

 

I personally use Passion Planner, but honestly, a piece of paper will do. 

 

The goal is to see your week, not control it.

 

 

6. A Low-Stakes Hobby or Creative Outlet

This doesn’t need to become your new side hustle or a five-step challenge. 

 

Just something you do for you. 

 

Drawing while watching TV. Trying a new recipe even if it comes out mid. Reorganizing your books by color or size.

 

You deserve joy that isn’t measured in output or accomplishment.

 

 

The Takeaway

If self-care hasn’t been working for you lately, it’s not you.

 

You’re not failing because you forgot your morning affirmations or skipped journaling for three days straight. You’re probably just tired of surface-level fixes that don’t meet your actual needs.

 

These six small but powerful self-care must-haves have helped me feel more grounded,  especially when I’ve been deep in burnout or brain fog. If you’re looking for even more support, here are a few gentle resources that might help:

 

• 30 low-effort de-stress activities for when your nervous system needs a break
• 10-minute mood resets that work even if your brain won’t cooperate
• Simple afternoon routine ideas to support you when your energy crashes hard
• And if you’ve ever wondered what actually counts as real self-care (and what’s just *wellness theater*), this list of self-care dos and don’ts breaks it down in the most validating way

Self-care doesn’t have to be pretty or polished. It just has to meet you where you are and feel like yours.