In 2015, I faced a personal and professional reckoning after enduring abuse in a toxic workplace. That painful wake-up call led me on a slow journey of self-discovery, healing, and transformation. This guide shares the self-care practices I’ve used—simple, honest tools to help others find balance, reclaim their worth, and move forward with authenticity. My hope is that my story offers both caution and comfort: you are not alone, and small steps can lead to big change.

• From Burnout to Balance

Weeks 1–13 This quarter is about awakening. You’ll begin to notice where you’ve been neglecting your well-being and take gentle, intentional steps toward prioritizing yourself. These first 13 weeks focus on self-awareness, simple routines, and mindset shifts that lay a solid foundation for sustainable self-care. Think of this stage as planting seeds—small actions with the potential to grow into lasting change.

• Weeks 1 - 13

Weeks 14–26 With the groundwork laid, this quarter is about deepening your commitment. You’ll explore more structured habits, emotional regulation, boundary-setting, and daily practices that support your whole self. The focus here is consistency—learning what works for you and practicing it with compassion, even when life gets messy.

• Weeks 14 - 26

Weeks 27–39 This is where things get real. In the third quarter, you’ll be challenged to stay the course, especially when motivation dips or life gets chaotic. The focus shifts to inner strength, adaptive routines, and honoring your capacity without judgment. You’ll discover what resilience looks like for you—and how self-care is both your shield and your fuel.

• Weeks 27 - 39

Weeks 40–52 As the year winds down, this quarter invites reflection, integration, and celebration. You’ll look back on how far you’ve come, honor your growth, and refine your practices for the long haul. This is your opportunity to reset with intention, take stock of what’s working, and enter the next chapter of life more grounded, aligned, and whole.

• Weeks 40 - 52

References for all cited material

• Bibliography

Meet Amber McMillan — The Feisty PM A seasoned leader, coach, and change-maker, Amber McMillan brings over three decades of real-world experience, emotional intelligence, and sharp insight to the worlds of project management, leadership development, and organizational transformation. Known for her bold authenticity and unwavering commitment to growth, Amber empowers others to navigate complexity with confidence, clarity, and care.

• About the Feisty PM