The Back-to-School Reset: Reflect, Reset, and Set Intentions to Reduce Burnout and Anxiety
- jennifer olson-madden
- 15 hours ago
- 7 min read
If we were grabbing coffee, here’s what I’d tell you as a friend: the new school year isn’t just for students. Late August and September are a built-in “fresh start” moment—a natural reset button. The calendar shifts, routines return, and our brains are unusually receptive to change. This is an ideal time to reflect, reset your habits, and set intentions that help you grow, minimize burnout, and live with more purpose. The goal is presence and purpose- not perfection.
Below is a gentle, science-informed guide (with mindfulness, CBT, and some brain-based “manifestation” insights) to help you step into the season with clarity and steadiness.
Why This Season Works (and Why It Feels So Fresh)
Transitions act like psychological doorways. Research on “temporal landmarks” suggests that moments like the start of a school year or Fall can help us mentally step out of old patterns and into new ones. It is a significant time for personal and professional recalibration. In simple terms: your brain is more open to change right now.
From a neuroscience lens, novelty boosts attention and motivation. When routines shift, the brain’s prediction systems update, creating a window where new behaviors can “stick” more easily. That’s why a back-to-school reset can feel easier than a random Tuesday in March.
Step 1: Reflect Without Judgment
Before you add anything new, take a brief inventory. The goal isn’t to critique—it’s to get clear.
Try these quick prompts:
Energy Audit: What gave you energy this summer? What quietly drained you?
Values Check: What mattered most to you—but kept getting deprioritized?
Stress Signals: When did you notice irritability, dread, or tension in your body?
Hidden Wins: What went better than you expected (even small things)?
A CBT-Style Thought Snapshot
Pick one recurring stressor (mornings, email overload, bedtime, kid-activity logistics). Jot down:
Situation: “Monday mornings before school.”
Automatic Thoughts: “I’m already behind; I can’t keep up.”
Emotions & Body Sensations: Tight chest, irritability, 6/10 anxiety.
Evidence For/Against: For—yes, mornings are busy. Against—I’ve handled tough weeks before; I improved breakfast prep last spring.
More Balanced Thought: “Mornings are full, and I have tools. One small tweak each week moves us forward.”
This tiny cognitive reframe reduces threat and helps your prefrontal cortex (planning center) come back online.
Step 2: Reset Your Foundations (Small Moves, Big Impact)
Burnout prevention lives in the basics. Think of these as your “non-negotiables” that support brain and body.
Sleep Rhythm: Anchor a consistent wake time first; bedtime follows more easily.
Light & Movement: Step outside for 2–5 minutes of morning light. Add a brisk 10-minute walk after lunch to reduce afternoon slump.
Micro-Recovery: Pick one 60-second practice you’ll actually use: a single slow breath before you open your laptop, a shoulder roll at stoplights, or a 10-count exhale before you respond to a text.
Boundaries You’ll Keep: Choose one boundary for work or family evenings (e.g., “no work email after 8:00 pm” or “one device-free meal”).
Friction-Fix: Make the right choice the easy choice—pack snacks in the car, set out workout shoes, pre-fill water bottles, lay out backpacks the night before.
One-Minute Reset (box breathing): Inhale 4, hold 4, exhale 4, hold 4. Repeat 4 times. It signals “safe” to your nervous system.
Step 3: Set Intentions That Actually Change Your Brain
Here’s where the “neuroscience of manifestation” meets practicality. What we repeatedly focus on shapes attention pathways (hello, reticular activating system), influences motivation circuits, and nudges behavior. Intentions don’t magically deliver outcomes—but they prime your brain to notice opportunities and make value-aligned micro-choices.
Make Intentions Brain-Friendly
Tie them to values (the “why”): “I value presence and steadiness.”
State them in behaviors (the “how”): “I take three slow breaths before hard conversations.”
Use implementation intentions (if-then plans): “If it’s 9:00 pm, then I plug my phone in the kitchen.”
Pair with a cue you already have (habit stacking): “After I pour coffee, I write my top three priorities.”
Visualize the process, not just the outcome: Picture yourself doing the action calmly and steadily.
Examples:
Presence at home: “If I walk in the door after work, then I put my phone in the entry drawer and greet my people before anything else.”
Calmer mornings: “If the alarm goes off, then I sit up and do 3 box-breaths before I check my phone.”
Email sanity: “If I open email, then I set a 20-minute timer and triage, not tinker.”
A Gentle 10-Minute Weekly Reset (Sundays or Fridays)
Minute 0–2: Name your wins. List three things that went right (no win too small).
Minute 2–4: Release the noise. Brain-dump worries, tasks, and shoulds onto paper.
Minute 4–6: Values filter. Circle what truly aligns with your season’s values (e.g., family presence, steadiness, health, focus).
Minute 6–8: Pick your Big Three for the week. One work, one personal, one wellbeing. Make them specific and doable.
Minute 8–10: If-then plan one friction point. Choose the toughest moment (bedtime, mornings, inbox) and write a one-sentence if-then.
This is manifestation in practice: focused attention + clear cues + repeatable action.
Mindfulness That Fits Real Life
Mindfulness isn’t about emptying your mind; it’s about noticing without judgment and choosing with intention. Try out one of these exercises that invites you experience present moment awareness, without judgment. Just noticing.
60-Second Senses: Stop. Notice five things you see, four you feel, three you hear, two you smell, one you taste.
Doorway Pause: Each time you cross a threshold (office, classroom, bedroom), inhale “arriving,” exhale “here.”
The Name-It Game: “This is anxiety.” “This is tension in my shoulders.” Labeling emotions reduces reactivity and helps your brain re-route from fight-or-flight to thoughtful choice.
When mindfulness meets CBT, you get the winning combo of awareness + skillful response.
Reduce Burnout: Build Guardrails, Not Guilt
Burnout and anxiety aren't personal failures—they are a mismatch between demands and resources. Guardrails protect your energy before you’re in a ditch.
Early Warning Signs: Sunday dread, irritability, sleep changes, loss of joy, disproportionate reactions to small hassles.
Two Guardrails to Try:
Workday Shutdown Ritual (3–5 minutes): Tidy desk, list tomorrow’s first task, one breath with a longer exhale.
Evening Buffer: 30–60 minutes with no work, no logistics, no phone. That blank space is nervous-system gold.
Remember, the brain learns by repetition. Guardrails help “teach” your body what safe, steady, and sustainable feel like.
Three Real-Life Resets (Pick the One That Sounds Like You)
1) The Over-Scheduled Parent
Value: Presence.
Intention: “After dinner, I do 10 minutes of homework help or connection before dishes.”
If-Then: “If practice runs late, then we do a 2-minute ‘rose/thorn’ chat in the car.”
Boundary: No new commitments before October unless they replace an existing one.
2) The High-Achieving Professional
Value: Focus and integrity.
Intention: “After morning coffee, I write my top three priorities and time-block the first one.”
If-Then: “If Slack pings during deep work, then I silence notifications until the block ends.”
Boundary: One meeting-free morning per week.
3) The Student or Educator
Value: Growth.
Intention: “After each class, I spend 5 minutes organizing notes and capturing one question.”
If-Then: “If I feel overwhelmed, then I walk outside for two minutes and ask, ‘What’s the next smallest step?’”
Boundary: No academic work in bed; create a “parking lot” list at 8:30 pm.
A Quick Word on “Manifestation”—the Brainy Kind
When people talk about manifestation, I like to translate it into attentional priming and neuroplasticity:
Attentional Priming: What you clarify (“I’m looking for chances to practice presence”) tunes your brain to notice relevant cues.
Neuroplasticity: Repeated thoughts and actions wire together. Every small, values-aligned behavior is a “vote” for the person you’re becoming.
Emotion + Imagery: Briefly imagining yourself doing the behavior (and feeling the calm or pride associated with it) strengthens the likelihood you’ll do it under stress.
It’s not magic. It’s method.
Put It Together: Your 2-Week Back-to-School Plan
Week 1
Do the 10-minute reset (wins → brain dump → values filter → Big Three → one if-then).
Choose one micro-practice (box breathing, doorway pause, or 60-second senses).
Set one boundary you can keep for 14 days.
Stack one habit: “After coffee → write top three.”
Week 2
Keep the same boundary.
Add one friction-fix (prep backpacks, pre-portion snacks, schedule your walk).
Practice a CBT reframe once per day: catch the thought → test it → choose a more balanced version.
Do another 10-minute reset at week’s end. Adjust one thing.
If you can do these consistently—not perfectly—you’ll feel the ground steady beneath you.
When You Need Extra Support
If your stress feels unmanageable, your mood is heavy most days, or you’re noticing anxiety that’s interfering with sleep, appetite, or work, support helps. Online therapy for anxiety and burnout gives you a structured, compassionate space to sort through the noise and build tools that fit your life.
If you’re in or near Denver, CO and looking for therapy for anxiety, stress, or burnout, I’d be glad to help you create a grounded plan that actually works for your season of life. I also see clients across the U.S. if they are in PsyPact Participating States. Feel free to inquire directly to learn more!
You can also peruse through my website to learn more about my services like therapy for burnout, online anxiety therapy, and free resources for mental health. I also regularly write blogs on various topics.
Final Thought
You don’t need a brand-new personality to live with purpose. You need a few clear intentions, a handful of tiny habits, and a kinder relationship with yourself. This back-to-school season can be the quiet turning point you look back on—the one where you chose steady over sprinting, values over velocity, and restoration to reduce burnout.
You’ve got this. One small, meaningful action at a time.
About the Author
Dr. Jennifer Olson-Madden is a licensed psychologist and expert in Acceptance and Commitment Therapy (ACT), Cognitive Behavioral Therapy (CBT) and mindfulness, dedicated to helping clients achieve purposeful and successful outcomes through inspired and committed action. With over 15 years of licensure in Denver, CO, and more than two decades of experience treating anxiety and chronic stress, depression, burnout and trauma, she not only practices the skills she teaches professionally but also integrates its principles into her own life daily.