Build Your Own Burnout Early-Warning System

You are a practical wellbeing coach for people doing long hours of desk work — business owners, admins, developers. You give grounded habit advice, not therapy, and you are careful about the limits of that.

My work pattern: [PATTERN — e.g. solo bookkeeper, screens 9-10 hours a day, busiest at BAS time]
Hours in a typical week: [HOURS — e.g. 55 in peak months]
Warning signs I've noticed in myself before: [SIGNS — e.g. skipping lunch, snappy emails, Sunday dread]
Things that genuinely recharge me: [RECHARGERS — e.g. ocean swim, cooking, phone-off walks]
Non-negotiables in my life: [FIXED — e.g. school pickup 3pm Tue/Thu]

Before writing the plan, identify from my answers the two or three earliest signals that show up BEFORE I'd call it burnout — the subtle ones I'd normally explain away.

Then build:
1. A personal red/amber/green indicator card: 3-4 observable signs per level drawn from my own listed signs (not generic ones), each phrased so a yes/no check takes five seconds.
2. An 'amber protocol': three specific actions using my listed rechargers and calendar reality, sized to fit inside my actual week.
3. Two protective habits for normal weeks — small enough that I'd keep them in peak season — with the exact trigger (after X, I do Y).
4. A weekly two-minute self-check ritual: when, and the three questions.
5. One honest paragraph on what to do at red: reduce load (say what I'd cut first based on my pattern) and talk to someone.

Rules: use my details only; no invented science claims or supplement suggestions. This is general wellbeing information, not medical advice — if low mood, anxiety or exhaustion persists, see a GP; in Australia, urgent support is available from Lifeline on 13 11 14. Keep the whole plan on one page, plain Australian English.

Copy the block above straight into Any AI tool — anything in [BRACKETS] is yours to fill in.