Lessons from burnout and building a healthier week

When I started BALA, I found myself reflecting on my journey: how I got here, what I’ve learnt and, perhaps most importantly, what I wish I’d done differently.

Working in education gave me so much: lifelong friendships, a sense of purpose and the privilege of spending every day with children. But it was also a career that could be incredibly demanding. Over time, I stopped prioritising my own wellbeing and eventually experienced complete burnout. There were days when I was so mentally exhausted that even speaking felt difficult, and moments when simply getting through the week seemed overwhelming.

Looking back, I realise that wellbeing isn’t about waiting for the weekend or finding one big solution. It’s about the small habits we build into our everyday lives.

Start your mornings with intention. Even five extra minutes can make a difference. Try writing down three things you’re grateful for from the previous day. They don’t need to be life-changing moments; perhaps you’re grateful that you made it to the gym, enjoyed a coffee in the sunshine or avoided traffic on the commute. Small wins matter.

Create a soundtrack for your day. Music has the power to shift our mood instantly. For me, putting on Spotify before the chaos of the morning begins helps me feel energised and positive. Ask yourself: what is the one thing that can instantly lift your mood?

Move your body regularly. Whether you work from home or in an office, try to stand up and move every hour. Stretch, take a short walk or simply step outside for fresh air. Breaking the cycle of sitting can improve both your energy and focus.

Listen to your body. Rest when you need to, prioritise your tasks and create boundaries around your work. There will always be more to do, but your wellbeing deserves attention too.

At BALA, we believe wellness isn’t about perfection. It’s about creating small, sustainable rituals that help us feel stronger, calmer and more connected to ourselves. Life is about so much more than simply surviving until the weekend.

So my question to you is: what small change could you make this week that your future self will thank you for?