Free resource
First 90 days in a new job
By Nancy Osazee, Founder
A simple shape for the first three months: a routine you can repeat, a way to notice energy before you are flat, and a script for asking your manager for support.
Written by Nancy Osazee, Founder of CareerPilot. This is a practical note, not medical advice and not a diagnosis. The legal points are a short plain summary, not advice about your own situation.
How to use the first 90 days plan
- Write a week that repeats. Same start time, one focus block, and a hard stop. Do not redesign it every Monday.
- Name two energy drains. Meetings with no agenda, and a noisy desk, are common ones. Write yours down.
- Ask early, in writing. Use the script once you know the person. A short note is easier to answer than a long meeting.
- Review at day 30, 60 and 90. What to keep, what to drop, and one ask. Then stop.
A routine that survives a bad week
Pick a start, one block of real work before your inbox, and a time you leave. Put breaks in before the calendar fills. If the office is noisy, ask for the quiet room or headphones as a normal tool, not a confession.
Energy and burnout
Burnout is a description of being used up, not a diagnosis this page can make. Watch for three signs: you stop sleeping, small tasks take all day, and you dread opening the laptop. If two of those are true for a fortnight, shrink the week and talk to your manager or your GP. This page is not a clinical assessment.
Script for your manager
"I want to do this job well. Two things would help. First, actions in writing after we meet, so I am not reconstructing them later. Second, a protected hour three mornings a week for focused work. If either of those is awkward, tell me what would work instead."
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Questions
When should I ask for support?
After you have seen a normal week, and before you are exhausted. A short written ask is easier for a busy manager to answer.
Is this medical advice about burnout?
No. If sleep, appetite, or mood are getting worse, talk to a GP. This sheet only helps you notice the pattern and ask for practical changes at work.