From Empty to Overflow: Simple, Science-Based Strategies for Those Who ServeSample

It was 2 a.m., 30 miles from nowhere, on a dark mountain road. The low fuel light in our Yukon had been pinging for miles. No gas station in sight. Actually, there were no signs of human habitation, and even Siri seemed lost and confused. How did we get here?

I flashed back to a week earlier, barreling down Atlanta’s ten-lane highway on the way to the airport. The gas light blinked at us like a neon sign, practically begging us to stop. But we were in too much of a hurry. Deadlines to meet. Planes to catch. Too many other “important” things to do.

We’ll stop later, we said.

Except later came and went. And now we were here, running on fumes.

As our dusty Yukon crawled up another steep incline, the irony hit me. This wasn’t just a gas emergency. It was a metaphor for my life.

Have you been there too? Caught in life’s whirlwind, ignoring the warning signs? Saying yes to every opportunity, meeting every deadline, and pouring yourself out, all while the light on your own dashboard keeps blinking.

I get it. Teaching, coaching, writing, and serving others bring me deep joy. But strangely, research shows that even when we love our work, the danger of burnout is real.

Over 60% of people passionate about their work or ministry experience burnout. And it doesn’t just affect our work. It spills into our relationships and fuels anxiety and depression.

The low fuel light in our lives isn’t just a mild inconvenience. It’s a flashing red alert that something deeper is wrong.

And the scariest part? We can keep going when our tanks are empty, at least for a while. But it comes at a cost. We become irritable, distracted, or emotionally numb. Stress accumulates. Eventually, our bodies and souls show the strain.

Jesus never intended us to live this way.

His invitation is simple: “Come to me, all of you who are weary and carry heavy burdens, and I will give you rest.” Matthew 11:28 (NLT)

Accepting that invitation means slowing down long enough to notice our emptiness and letting Him fill us.

Are you running on fumes? Maybe your warning light’s been blinking, but you’ve kept pushing through, telling yourself you’ll rest later when the work is finally done. What if later is now?

This is a chance to pause and take an honest look at the dashboard of your life. Is your fuel tank full or dangerously low, longing for the filling that only God can give?

Each day of this devotional, you’ll see three simple, neuroscience-backed choices to make space for God to refuel you with His grace. Most take less than five minutes.

These are small but powerful moments—little embodied pauses where God can meet you and fill you from the inside out. Which one will you choose today?

Today’s Grace Breaks

• Stand near a window and take 10 slow breaths while looking outside. Research shows that even brief exposure to natural light and stillness helps regulate your nervous system. Let it remind you that God is your light and your peace.
• Sit down and place both feet flat on the floor. Grounding your body in this way helps reduce anxiety and restore focus. As you settle, pray, “Lord, help me feel anchored in You.”
• Drink a glass of water slowly and mindfully. Hydration affects mental clarity, mood, and energy. As you drink, thank God for the living water He offers your soul.

Little by little, these sacred pauses allow God’s grace to fill what’s been poured out.

Prayer
Lord, I’ve been running on empty. Help me slow down, notice what I’ve been missing, and make space for Your rest. Fill me with the grace I need to live and serve with peace. Amen.

Tomorrow, you’ll discover how your inner state affects others and try three new neuroscience-backed Grace Breaks to reset your internal ripple effect.