A free mini-retreat for anyone interested in increasing their emotional, physical and social resilience, but does not have much time to invest and is looking for a simple, low-cost, easy-to-implement strategy that gives tangible and lasting results.

If you have just completed the Are You Resilient Enough to Avoid Burnout? quiz, well done! Click ➤ to celebrate.

Do you feel overextended, overworked, overwhelmed and underappreciated and numbed to situations that normally would have led you to feel empathy/compassion?

I know exactly how you feel. I learnt the hard way that if I do not make time for my own emotional, physical, psychological, spiritual and social needs, I soon run out of steam and before I know it, I am emotionally exhausted. Another victim of the burnout epidemic.

During my two decades as a medical doctor and the decade since as a transformational retreat host, I have learned, by trial and error, what works for me and for my retreat guests. Journalling, even just 5 minutes a day, is a simple, low-cost, easy-to-implement strategy that gives noticeable and lasting results.

Recent research shows that journaling is an extremely effective burnout-banishing exercise.


  • Allows you to examine, clarify and understand your thoughts and emotions
  • Helps you reflect and learn from past experiences by looking back at past journal entries
  • Provides an outlet for expressing difficult emotions, such as anger, irritation and frustration, without hurting someone you care about
  • Can be a way to release your negative thoughts and emotions and keep things in perspective

The idea behind the Journal Yourself Stress-free online mini-retreat is to demonstrate how by journalling for 5 minutes a day in response to a prompt, you can dramatically reduce overwhelm and prevent burnout.

You will receive an e-mail once a day with a short prompt that you can respond to in 5 minutes, to help you get into the habit of journaling daily.

Example of a prompt: What are you grateful for, right at this moment, despite whatever you are going through, and what do you have to look forward to once this stressful period is over?

5 minutes. That is all you will need each day.

You will get immediate access to this retreat when you subscribe to my mailing list. You will also receive my 10 Steps to Instant Self-Confidence and Stress Relief Guide and my Coping with Change Checklist and Cheat Sheet.


Your first prompt will be in your inbox tomorrow. In the meantime, why not start by responding to Prompt no 1 above?

This 7-day 5-minute mini-retreat is intended to function as a taster for the Esprit Meraki Online Retreat Collection, especially the Banish Burnout midi-retreat.