Burnout, Be Gone: Tiny Wins + “Welcome Back” Energy

Oct 09, 2025

Swap guilt for small wins and better sleep—Glen Lubbert’s refresh in 5 minutes.

If life feels loud and your nervous system’s on edge, same. In this week’s chat with Glen Lubbert (former D-I athlete turned behavior-design coach), we kept coming back to one simple shift: stop hunting for what’s broken and start noticing what’s already working.

It’s not about becoming a new person—it’s about returning to who you are. Two questions that help: What do I want instead? And What difference will that make? Add a little mindfulness, a few tiny wins, and some sleep grace, and the day gets a lot lighter.

Try this (bite-size + doable)

Two words: Welcome back. When you catch yourself spiraling, smile and say it. Then ask, “What do I want instead?”
Daily focus: List 2 things you did today that future-you would high-five. (Small counts.)
Words matter: Don’t say “don’t eat cake.” Say what you will do: “Tea and an apple after dinner.”
Scale, don’t shame: If you’re at a 5/10, ask, “What kept me from being a 4?” That’s your built-in capacity. Celebrate what you DID accomplish!
Sleep grace: Awake at 3am? Try, “At least I’m resting.” Let your body exhale. (No doomscroll; soothing only.)
Magic phrases to ditch absolutes: Right now… So far… Not yet… At least… (They crack the door to possibility.)

If this hits, catch the full conversation with Glen on The Game Changer Podcast.

🔔 Watch on Youtube: Click here
🎙️ Listen to the audio: Click here

Waiver and Release of Liability and Informed Consent

I have enrolled in a retreat of physical activity including but not limited to yoga, hiking, and meditation, by Inner North Star (dba Inner North Star LLC), hereafter referred to as "Inner North Star."

In consideration of my participation in the retreat program, I, for myself, my heirs and assigns, hereby release Inner North Star and its agents from any claims, demands and causes of action arising from my participation in the program.

I fully understand that I may injure myself as a result of my participation in the Inner North Star program. I recognize and acknowledge that there are certain risks of physical injury when participating with Inner North Star and I agree to assume the full risk of any injuries, including very rare instances of heart attack or even death, damages or loss regardless of severity which I may sustain as a result of participating in any and all activities connected with or associated with Inner North Star. I hereby release Inner North Star and its agents, from any liability now or in the future including but not limited to heart attacks, muscle strains, pulls or tears, broken bones, shin splints, heat prostration, knee/lower back/foot injuries and any other illness, soreness or injury however caused, occurring during or after my participation in the program.

I fully understand that Inner North Star is located in a mountain environment with uneven terrain and natural surroundings. There are many wild animals, snakes, and insects. I will not hold Inner North Star responsible if I trip and fall or get stung or bit by an insect or animal.

I fully understand that depending on the time of year - trails, walkways, paths, and decks at Inner North Star may be uneven, icy, muddy, wet, slippery and/or sandy.

I fully understand Inner North Star Retreat Center does not have a certified gluten free kitchen and cannot guarantee that the food prepared at Inner North Star is free of gluten, nuts or any other allergen.

Conclusion

I acknowledge and agree no warranties or representations have been made to me regarding the results I will achieve from this program. I acknowledge I have thoroughly read this waiver and release and fully understand it is a waiver and release of liability. By signing this document, I am waiving any right I, or my heirs and/or assigns, may have to bring any and all legal actions or assert any and all claims against Inner North Star, its respective representatives, executors and/or assigns.

*I have carefully read, fully understood and agreed to the above.