Welcome + Orientation + Baseline Check-In
January 15, 2026 12:00 pm
Settle in, learn how to use the retreat, and complete a gentle baseline check-in to name what’s real and choose one kind next step.
Renae M. Dupuis
Restore Your Baseline
A Free 3‑Day Burnout-Awareness Retreat
A 3-day burnout-awareness retreat (January 15-17) for caregivers and helping professionals to catch the signs early, interrupt perfectionism-driven pushing, and rebuild a steadier baseline with repeatable tools.
What You’ll Experience at the Restoration Sessions
January 15-17, 2026
LIVE Sessions via Zoom (replays available for 2 days)
- 1A simple way to recognize early burnout signals (before you crash)
- 2Practices that reduce the urge to push, prove, or perfect
- 3A baseline reset across Heart / Mind / Body / Soul
- 4A small set of tools you can repeat when life gets heavy
Who is this for?
If you’re still functioning… but you feel more foggy, brittle, numb, wired, or depleted than you want to admit—this is for you.
This retreat is especially supportive if you:
- care for others professionally or personally (caregivers, helping professionals, parents, advocates)
- feel the Perfectionist part taking over (pressure, urgency, “I should be able to handle this”)
- have been “pushing through” and don’t want to wait for a breaking point
- want gentle, practical, repeatable support (not another thing to do perfectly)
You do not need to be at rock bottom to benefit. This is about catching the signs early.
What Restoration Sessions Are
Restoration Sessions are three days of short, gentle, experiential sessions designed to help you:
- Notice what’s real (without judgment)
- Interrupt the perfectionism-driven push
- Rebuild a steadier baseline you can return to again and again
Each session is held inside one of the four pillars:
Heart
emotional regulation + supportive connection
Mind
clarity, cognitive load reduction, “good enough” planning
Body
nervous system downshifting, tension release, recovery support
Soul
rest/play/meaning practices that refill you (without guilt)
This is a creative retreat: simple prompts, guided practices, reflection, gentle somatic resets—no deep prep required.
Daily Themes
Thursday, Jan 15 — Notice What’s Real (lightest day)
A gentle start: baseline check-in + settling practices.
Friday, Jan 16 — Interrupt the Push
Identify your early signals, reduce mental load, and practice downshifting out of urgency.
Saturday, Jan 17 — Rebuild a Steadier Baseline (most sessions)
Build your practical “baseline kit” and leave with a one-page plan you can repeat.
How Access Works
RSVP free below.
Watch any or all sessions live or during your 48‑hour replay window.
Members of The Pause get lifetime access + expanded guides.
Disclaimer: Sessions are provided as educational & peer support; they are not therapy, urgent care, or a replacement for the advice and care of your doctor or therapist.
Retreat Schedule
Most sessions are 30 minutes, with a few anchor sessions for deeper integration. We’ve built buffers so you can hydrate, stretch, and arrive gently.
Thursday, January 15
The Feelings Palette: Emotional Weather in Color
January 15, 2026 1:30 pm
Use simple color-and-word cues to map your emotional weather and translate one feeling into one need and one kind action.
The Unclench Studio: Jaw / Shoulders / Belly Reset
January 15, 2026 2:30 pm
Practice a gentle jaw/shoulders/belly release to downshift urgency and restore steadiness fast.
Develop Your Permission Ritual: Rest Without Earning
January 15, 2026 3:30 pm
Learn a short ritual that helps you rest without guilt and interrupt the perfectionist push to “earn” a break.
A Quiet Close: One Signal I’m Not Ignoring This Month
January 15, 2026 4:30 pm
Choose one burnout signal you’ll notice earlier and one small support you’ll practice this week.
Friday, January 16
Burnout Radar Lab: Your Top 3 Early Signals + If/Then Plan
January 16, 2026 10:00 am
Identify your top 3 burnout signals and build an If/Then plan to intervene early—before you crash.
Perfectionist + Wise Self Parts Dialogue
January 16, 2026 11:30 am
Use a guided two-page dialogue to soften the Perfectionist and create permission lines that reduce pressure.
Your Nervous System Dial: Practice Shifting Gears
January 16, 2026 12:30 pm
Learn how to shift your nervous system out of “go mode” using a simple breath + posture + cue phrase.
The Cognitive Load Cleanout: Now / Not Now / Not Mine
January 16, 2026 1:30 pm
Reduce overwhelm by sorting your mental load into Now / Not Now / Not Mine—and reclaiming your next right step.
Setting a Tenderness Boundary: Empathy With Edges
January 16, 2026 2:30 pm
Practice empathy with edges—staying connected without absorbing what isn’t yours to carry.
Recovery Menu Mini Collage: What Actually Restores Me
January 16, 2026 3:30 pm
Create a personal Recovery Menu across Heart/Mind/Body/Soul so you know what restores you when life is heavy.
Resetting Your Sleep Signal: Wind-Down + Close-the-Loops
January 16, 2026 7:00 pm
Downshift for sleep with a short wind-down and a loop-closing cue for a calmer mind at night.
Saturday, January 17
Co-Regulation Swap: Receiving Support Practice
January 17, 2026 9:00 am
Practice receiving co-regulation so you can feel steadier without having to do it all alone.
Good Enough Standard Setting: Lower One Bar On Purpose
January 17, 2026 10:30 am
Choose one area to intentionally lower the bar and protect your baseline without self-abandoning.
Relief From Decision Fatigue: Hard-Day Defaults
January 17, 2026 11:30 am
Build “hard-day defaults” to reduce decision fatigue and make low-capacity days more doable.
Stop-the-Bleed First Aid: One Ask + One Reduction
January 17, 2026 12:30 pm
Learn a simple first-aid protocol for your nervous system: stabilize, reduce one load, and make one clear ask for support.
Your Micro-Movement Menu: Regulation That Fits Real Life
January 17, 2026 1:30 pm
Create a micro-movement menu with 2–3 minute resets you can use for overwhelm, fatigue, or agitation.
Taking An Awe Break: Guided Awe Window
January 17, 2026 2:30 pm
Use a guided awe practice to widen perspective and calm the nervous system when urgency takes over.
Micro-Joy Lab: Tiny Restoration Experiments
January 17, 2026 3:30 pm
Experiment with tiny joy cues and build a “micro-joy list” that genuinely replenishes you.
Rupture Repair Micro-Practice: The 3 Texts That Restore Connection
January 17, 2026 4:30 pm
Create three simple repair texts so stress doesn’t damage connection—or your baseline.
Creating Your Baseline Map: One-Page Baseline Blueprint
January 17, 2026 5:30 pm
Build a one-page Baseline Map that captures your signals, triggers, supports, and recovery tools across all four pillars.
Your Baseline Kit + Closing Integration
January 17, 2026 7:00 pm
Choose your four-tool Baseline Kit (one per pillar) and leave with a next best step that fits your capacity.
Supplies (Optional & Simple)
- Planner or paper + pen
- Notebook + pen for journaling
- Stable chair; comfy clothes (movement sessions)
- Printable worksheets (provided)
- Phone, tablet, or computer to access live or replay sessions
Download Pack (free registrants): Worksheets (PDF)
Expanded Guides (members): Full journaling prompts, breath scripts, rhythm templates, meditation audio
Replays: Free for 48 hours from each session’s release. Members keep lifetime access.
Restore Your Baseline
Jan 15–17, 2026 • Live Zoom + replay • Come-and-go friendly
If your system has been running on pressure, urgency, and “I should be fine,” let this be the reset that helps you catch the signs early—and come back to yourself.
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