My Personal Pick-Me-Up Routine: Recharging Your Mental Batteries

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Feeling burnt out and struggling to stay motivated? In this newsletter, I share my go-to routine as a mental coach for those tough days. Learn the practical steps I take to reset my mindset, reignite my passion, and get back in the saddle. Whether you're a rider or just feeling the daily grind, these tips will help you get back on track and reclaim your motivation.

Ok, I admit it. I overworked myself. I’ll look ya straight in the eyes and tell you I burned myself out. I started working too much (yes, there are worse problems). I started riding less, meditating less, putting my personal routines for exercise and self care and relationships on the back burner. Watching more mindless TV instead of doing something I really valued. Oh, and I definitely wasn’t getting enough sleep. 

And yep, I started to feel like crap. 

It happens to all of us. Maybe you get sick and off all your routines. Maybe there’s a big project at work and you just focus on that and then before you know… you’re just all discombobulated and not feeling like yourself. 

I know I’m not alone in feeling burnt out. So many of us push ourselves to the brink, whether it’s in the saddle, at work, or just juggling the daily demands of life. This topic resonated with many of you, and it’s no surprise why. (This was requested as a topic by you members of the Resilient Reiner Newsletter!) Burnout can sneak up on the best of us, and when it does, it throws everything off balance—our motivation, our performance, even our love for the things we’re passionate about. That’s why I’m sharing my personal routine for those tough days, so you can get back on track just like I did.

I’m pulling back the curtain as a mental coach to let you see exactly what I do, step by step, to get myself back on track. Because yeah, most of the time I’m pretty good about “practicing what I preach” because (a) I really believe in all this and (b) it makes a massive difference in my life. 

But I’m human. I don’t do everything perfectly all the time. 

So here’s my personal 5-Step Routine to reset myself when I notice I’m feeling demotivated, uninterested and grouchy… all things that block me from wanting to race to the barn and have a fantastic ride. I’m not about gatekeeping here, so here is my exact process I’m glad to share with you, friend!

STEP #1: Awareness

Don’t sleep on this one, cowboy. If you aren’t aware there’s a problem, how are you gonna fix it! Improvement comes from shortening the time between when you start causing the problem (by not getting enough sleep, or you stopped meditating, for example), and when you realize there is a problem! 😆 

Self-awareness is your first line of defense against burnout. The quicker you catch those early warning signs, the faster you can course-correct. Some telltale signs of burnout include feeling unusually irritable or anxious, losing interest in activities you usually enjoy (like riding your horse, in my case), or even physical symptoms like frequent headaches or an upset stomach.

To help you gauge where you’re at, ask yourself:

• Am I feeling more tired than usual, even after a full night’s sleep?

• Do I find myself dreading activities I normally look forward to? I know I found myself avoiding riding (very out of character) in favor of becoming a sack of mush. 

• Have I been snapping at people or feeling more frustrated over small things? 

• Am I feeling disconnected from my friends, family, or community?

I was guilty of these. No judgment from me. These questions can help you pinpoint whether you’re heading toward burnout. Remember, the goal is to shorten the time between when you start causing the problem and when you realize there is one. The sooner you recognize something’s off, the sooner you can take action to fix it. 

STEP #2: Audit

Conducting an audit might sound formal, but it’s really about taking a step back to see the big picture and figure out what’s gone awry.

Once you’ve acknowledged that something’s off, it’s time to take stock. I like to call this an ‘audit’—but it’s just a way of identifying what’s working, what isn’t, and how I’ve been contributing to my own burnout.

For me, I realized I hated everyone and everything, and I had no motivation to do things I loved - like ride my horse. I had no energy and was having trouble deciding if I was hungry or just trying to keep myself going by food. 

So I went down my list of self care and good-for-me habits and realized that I had stopped journaling, stopped meditating, stopped exercising, wasn’t sleeping enough, and wasn’t doing my girly primping routine with hair/makeup/cute outfit that I quite enjoy. 

Gosh it’s a little embarrassing but was I doing anything to care for myself!? 

It really was as simple as I was so excited to be doing all the work I was doing I stopped filling my own cup. And then I started paying the price. 

If you want to make this a little more structured, start by jotting down the key areas of your life: Physical Well-being, Emotional Health, Social Connections, and Personal Fulfillment. Under each category, ask yourself:

• What am I currently doing well in this area?

• What have I neglected or let slip?

• How is this neglect affecting me?

For example, under Physical Well-being, I noticed that I had stopped exercising, wasn’t sleeping enough, and wasn’t even doing my usual morning routine of getting dressed up in a way that makes me feel good. In the Emotional Health category, I realized I wasn’t journaling or meditating as I usually do. Social Connections? I was so focused on work that I hadn’t made time for friends or even meaningful conversations. Personal Fulfillment? My riding had taken a backseat.

This audit helps you see the areas that need attention. It’s not about beating yourself up but about understanding what needs to change to start feeling like yourself again.

STEP #3: SLEEP

Honestly I held off on writing this newsletter because sleep was such a big part of my “recovery” and mental performance, but it can be a little, well, boring. 😂 😴

Sleep is such an absolutely underrated part of mental performance, often brushed aside in the hustle of daily life, yet it is the bedrock of our mental and physical well-being. We tend to glorify the grind, late nights, and burning the candle at both ends, believing that pushing through fatigue is a badge of honor. But the truth is, lack of sleep is a silent saboteur, chipping away at your cognitive sharpness, emotional stability, and overall effectiveness.

When we're sleep-deprived, your ability to focus, make decisions, and manage stress takes a nosedive. It's not just about feeling groggy—your brain's ability to process information, retain memories, and perform even basic tasks diminishes. Reaction times slow, creativity plummets, and the mental resilience needed to overcome challenges weakens. It's like trying to run a marathon with a backpack full of bricks. Or, like trying to ride your horse when you are literally a sack of potatoes.

On the flip side, quality sleep is like a superpower for your brain. It’s during sleep that your brain consolidates memories, processes emotions, and detoxifies; clearing out the mental clutter accumulated throughout the day. A well-rested mind is more agile, better at problem-solving, and far more capable of handling the curveballs life throws our way. And we all know horses are all about pitching curveball after curveball. 

So, if you're serious about leveling up your mental performance, prioritize sleep. It's not just downtime—it's essential, productive time that fuels your mental and emotional engines. Think of it as the foundation upon which all your mental training rests. Get your sleep right, and everything else—focus, resilience, creativity—will follow.

How long will that take? For me, it took about two weeks before I felt like there was hope in my life again and I was interested in riding, in friendship, in, well, much of anything. And it was about a solid two months before I had that moment of, “Oh, life is GOOD!” when I woke up in the morning. Full disclosure: when it comes to sleep, it’s a literal miracle drug, but the effects are cumulative.

When I am well rested, I hop out of bed like a freaking Disney princess. I am obnoxiously optimistic and nothing can stop me!!!! But when I start running a sleep deficit and am tired… Well, everybody and everything is awful and terrible and the world sucks. And so does my horse. And me. 

The only difference is my mind and my sleep.  

If you take anything away from this newsletter, let it be on the importance of sleep to change your life and honestly make you a better rider. 

STEP #4: Meditation

Meditation is a cornerstone of my personal mental performance routine. Being able to be 100% in the present moment is so key to peak performance in the saddle, and meditation is the best tool to train your brain to drop into that state on demand. 

Consistent meditation has made me more resilient, more focused, and better able to handle the ups and downs of life and riding. It’s like a mental reset button that I can press anytime I need to get back on track.

Meditation truly is a game-changer for mental performance and I recommend all riders start a practice. When I meditate, I’m training my brain to stay in the present moment—a skill that’s invaluable in the saddle. If I’m out of the habit or coaching a client new to the practice, here’s how I approach it.

• Start Small: If you’re new to meditation, start with just 1 minute a day. Find a quiet spot, sit comfortably, and focus on your breath. When your mind wanders (and it will), gently bring your focus back to your breathing.

• Try Guided Meditations: If you find it hard to meditate on your own, try guided meditations. It takes the pressure off of having to sit in silence with no thoughts. 😀

STEP #5: Habit Stack

Once I’ve got my sleep in order and have re-established my meditation practice, I start adding in the other things that make me feel good—like journaling, exercise, visualization, affirmations, and gratitude. But I don’t try to do it all at once!

I like to think of it as building momentum. First, I focus on sleep, then meditation. Once those are solid, I add in the next habit—usually gratitude because it shifts me out of being a victim and into a capable, loving person. Then journaling because it helps me clear my mind and set intentions for the day. After that, I’ll reintroduce regular exercise, which boosts my energy and mood. And visualization and affirmations help me maintain a positive mindset. And EFT or whatever I feel like (because I can do what I want-and so can you!)

By stacking these habits gradually, I avoid the overwhelm that often comes with trying to change too much at once. I’ve done it and it just undoes all the good you’re trying to do. Take it in baby steps. I let each habit support the others, creating a virtuous cycle that lifts me out of burnout and keeps me on the path to feeling strong, motivated, and ready to ride.

Conclusion

Every rider knows that the best way to handle a fall is to get back in the saddle as soon as possible. The same goes for burnout. These steps are designed to help you do just that—regain your strength, your focus, and your joy. Don’t wait for the perfect moment to start; take action now, and give yourself the gift of recovery. Your passion and motivation are waiting for you just around the corner!

If there’s one thing I want you to take away from this newsletter, it’s that sleep is a big deal for mental performance. The second thing that burnout doesn’t have to be a permanent state. If you start losing motivation, that’s ok, you’re never stuck there. With awareness, a bit of self-audit, and a commitment to the basics—like sleep and meditation—you can turn things around. It’s okay to stumble; what matters is how quickly you get back up.

So, I challenge you to choose one step from this newsletter to focus on this week. Maybe it’s getting an extra hour of sleep, trying out a guided meditation, or doing a quick audit of your routines. Whatever it is, start today, and watch how it makes a difference in your energy, your mindset, and your motivation to get back in the saddle.

What’s Next?

If you’re ready to stop feeling burnt out and start riding with the energy and focus of someone who’s truly recharged, I want to invite you to my FREE Confidence Masterclass.

In it, I’ll share the exact steps I use to reset my mindset, develop my own unshakable confidence, and turn every ride—whether it’s great or feels "off"—into progress.

Let’s get you back in the saddle, feeling more energized and confident than ever. Click here to sign up, and let’s level up your riding and mindset together!

Ride on,

Nicole