5 Easy Ways to Prevent Burnout

Once upon a time, I was burnt out. Constantly tired, running on caffeine and stress. I cared more about my work than I did about myself. 

It seems counterintuitive looking back on it (how could I do my best work when I wasn’t feeling my best?) but I was driven to excel, even if that meant suffering in the process.

After about a year of overworking myself, I started feeling physically sick. I would wake up with migraines several times a month. I felt exhausted no matter how much I slept. I had frequent stomach pains, bloating, and digestion issues. While annoying, these issues weren’t going to stop me.

Eventually, I burned out and realized it was time to take a step back and re-evaluate my priorities.

I learned that you can have a busy, demanding job you love AND take excellent care of yourself. But here's the catch - It’s up to you to put yourself first - you and you alone are responsible for your health and wellbeing. The best part? You can start right now. Small steps can make a big difference. Here are my top five suggestions to get started: 

1 | Turn off email AT night

Even if it’s 11pm to 7am, turn it off and don’t look at it. Put your phone in airplane mode. Give yourself time to completely disconnect. I would check email right before going to sleep and as soon I woke up. It was anxiety inducing and made me completely consumed with my work.  

2 | Exercise

Make time to move your body at least five times a week. Go to the gym Take a class. Get a trainer. Do something to make sure you’re connecting to your body and getting a good sweat. 

3 | Take care of your health

Find a doctor you love, get annual check-ups, and prioritize your health. If something feels off, investigate. Your body is your number one resource. 

4 | Eat well

Eating well is not optional if you want good health and energy. Make healthy foods, have them delivered, or go out of your way to get them. You'll feel better, look better, be more productive, and inspire others around you. 

5 | Be clear on your big life picture

When you love your work, it can be really easy to get consumed with doing well. Unfortunately work can take over, and leave very little room for anything else. Make sure you have a big life plan with short and long term goals, and work towards both. Make time for hobbies. Maybe you want to write, play in a band, make art - whatever it is, this is your life and you can create time for it. If you have a hard time with this (like I did), get support. Hiring a coach can help identify what you want and hold you accountable to change (shameless plug here 😊). 

If you feel like you could be on the verge of burn out, try implementing one of these steps today. If all five feel daunting, try just one. You deserve it. You will benefit, and so will everyone around you. 

I'd love to know - how are you going to take care of yourself this week? 

Rooting for you, 

4 Steps to Achieve with Ease

Several weeks ago I agreed to create an online course called Achieve with Ease, and the process hasn't been easy. I wanted to deliver an excellent product, but found myself struggling with the equipment and being myself in front of the camera. I even started questioning my content. It was tough!

So I put my advice to the test. Here are the four key steps that worked for me - 

1) Break the process down into small steps

2) Ask for help

3) Stay persistent

4) Find ways to make it fun

I'm so grateful for everyone who has supported me in the process. It took way longer than I expected, but I successfully recorded the content, which is a huge step forward. 

That's the funny thing about goals... It's never really about what you achieve, it's about who you become in the process. I've learned so much about myself, technology, writing, and content creation. I feel much more comfortable filming (in front and behind the camera). I've also gotten practice asking for help. Today I'm reminded that with enough persistence, playfulness, and diligence, anything is possible. 

When you're clear on what you want (and why), keep taking action (even when it gets tough) and soon you'll move from feeling frustrated to fantastic. 

Achieving goals isn't always easy, but it's worth the effort. If you're working on a project that's driving you crazy, remember why you started and keep going. You can do it! 

7 Productivity Killers

Most people have trouble focusing, especially in a hyper-connected digital age. Here are some of the most common reasons we aren't as productive as we could be, and what you can do about it. 

1) Your "to do" list is too long. Massive to-do lists can be overwhelming for day-to-day project management. At the start of each day (or the end of the previous day), select 3-5 items to complete each day. 

2) You're not eating frogs for breakfast. Mark Twain is quoted with saying, “Eat a live frog first thing in the morning and nothing worse will happen to you the rest of the day.” Modern day translation: When starting your day, do the most challenging task first. Completing this task the first thing in the morning feels great and sparks motivation to do more.

3) You try to focus for long periods of time. The Pomodoro time management technique suggests using a timer to break work into 25 minute increments. Having a timer running on your phone, ipad, or computer can be surprisingly effective at encouraging you to get in the zone. Experiment with the length of time that works best for you. Here's a free web-based tool you can use today. 

4)  You mindlessly scroll Facebook. If you find yourself automatically going to Facebook, try Newsfeed Eradicator. It’s a Chrome extension that replaces your newsfeed with a quote about productivity. You can still visit profile pages and groups, but you’ll need to have an intention about your visit to Facebook, which curbs the unconscious desire to scroll. 

5) You spend too much time on a particular website. Self Control is free app that enables you to block access so you can stay focused. You simply download the app, enter the name of the website, add the length of time you wish to block access, and voilá! Until the times expires you won’t have access to that site (or sites), even if you restart your computer. It’s extreme, but very effective. 

6) You're constantly bombarded with notifications. Email, Slack, Instagram, Facebook, texts... with all that distraction is no wonder why we can't focus. 😬 Limit the notifications. If you want to do deep thinking, temporarily close/quit the apps, silence your phone, set a timer, and get to work.

7) You don't meditate. Arguably the most effective tool for enhancing focus, meditation is like lifting weights for your mind. Sitting still with your eyes closed for even just two minutes a day is training your attention and strengthening your mind. Your mind may race the entire time you’re meditating, but if you’re committed to sitting still and paying attention to your breath, you've made progress. Meditation also cultivates self awareness, which enhances conscious decision making. Favorite apps: Headspace for beginners, Insight Timer for everyone, and Guru for experienced meditators seeking to deepen their practice.

Now is the perfect time to review what's important, and what you can do right now. Go! 😊

Meditation Made Easy: Top 10 Tips

What do you think of when you hear the word meditation? 

Here's some of things I've heard: Hard. Peaceful. Zen. Pretentious. Oprah. Challenging. Confusing. Mantras. Monks. Mind control. 

I get it... There are so many people advocating the benefits of meditation, how to do it, what to do, what not to do... Meditation can seem really confusing. 

But you know what? It's not! It's actually really simple. 

The goal of meditation is to focus on your body, notice your breath, and quiet your mind. 

This week I'm sharing my top 10 tips to make meditation an easy and regular practice so you can enjoy all the mental and physical benefits.

1. You can't do it wrong. Simply paying attention to your body, your thoughts, and how you feel are the cornerstones to meditation. Don't stress out over the details.
    
2. Your position doesn't matter.  You don't have to be sitting down! If you sit down all day and the thought of sitting meditation sounds terrible, try slooooowly walking around the block, taking deep breaths, and focusing on your breathing (no cellphones allowed unless in airplane mode). If you're on the go (or on your feet) most of the day, try sitting down in a quiet area to practice. 
    
3. Time of day doesn't matter. I love meditating first thing in the morning, but will often do little mini-meditations throughout the day. There is no right time. Practice when you can.
    
4. Length doesn't matter. My meditations last anywhere from 60 seconds to 30 minutes. There is no right or wrong. I love meditating for about 20 minutes in the morning and practice 60 second meditations throughout the day before meetings, calls, even dates! This allows me to "clean up" my energy so I can be more connected and present for the person I'm meeting.
    
5. Location doesn't matter. You don't have to be in a yoga studio or quiet zen den. Find pockets of time during your normal routine. Some of my favorite places for a quick meditation are super random, but they work. If you're just getting started with meditation I recommend putting a post-it somewhere in your bathroom with a word that will remind you to meditate. After you're done brushing your teeth, sit down for 60 seconds to connect with your (fresh) breath, feel your heart, and set an intention for the day. Another tip: take 60 seconds to relax in the car before running into your next meeting, your house, a meeting with a friend, etc. It will do WONDERS for how you feel, and are perceived.
    
6. Thoughts during meditation are normal. Meditation is Attention Management. Studies have shown our use of technology has shortened our attention span dramatically over the last decade. When we disconnect from our devices for even just a few minutes and quiet our mind, we're strengthening our ability to focus. When a thought comes in your mind while meditating, release it and refocus on your breath.
    
7. Visualizations can be very helpful. Random thoughts driving you crazy? Totally normal. Gently let them go and visualize your ideal life instead. Where are you living? What does your career look like? How is your relationship with yourself? Your partner? Your family? Take slow, deep breaths and notice how your body feels.
    
8. Use a mantra...or not. If chanting makes you feel good, do it! You can say something as simple as "om" or "thanks", or it can even be a quote like "As I change my thoughts, I change my life." Experiment to find out if this is right for you. 
    
9. Think of these basic steps to relax and chill out during your meditation: uncross your legs, unclench your hands (let go of anything you may be holding), and relax your shoulders.   
    
10. There are thousands of guided meditations that make meditating easy! Check out YouTube or the App store to find one that works for you.

I hope you found this helpful!