رونوشت کامل Burnout Proof with Daniela Wolf

00:02:06.000 --> 00:02:12.159 As well as I think they were just looking for that validation and permission that it's okay to take that time for ourselves. 00:02:12.319 --> 00:02:30.319 And so that kind of began my own personal journey, as well as helping, you know, professionals and everybody realize, you know, that they can take charge of their work life and well-being without needing to feel like they're compromising or sacrificing and seeing how they can start that transformation for themselves. 00:02:30.960 --> 00:02:37.840 Yes, that is amazing because you know, um, burnout, it became recognized as like a legit medical condition. 00:02:37.920 --> 00:02:42.319 It's not just like a woo-woo thing people talk about like this is, you know, in the books. 00:02:42.560 --> 00:02:52.640 Um, and if you don't take control of the situation, burnout will take control of you and you will end up not being able to do anything. 00:02:53.599 --> 00:03:01.360 You know, um, because it really does break you, like a mindset thing, a physical thing, like not being able to get out of bed, not being able to eat. 00:03:01.520 --> 00:03:04.640 Like it's it's exhausting. 00:03:04.800 --> 00:03:05.840 It's so many things. 00:03:06.000 --> 00:03:10.800 And then you're just kind of, you know, you feel like you're digging yourself into this hole because you haven't been able to do anything. 00:03:10.879 --> 00:03:14.960 And so the to-dos are piling up at the laundry and the kitchen, and there's so many things. 00:03:15.200 --> 00:03:18.560 And so how do we, because you know, life continues, right? 00:03:18.640 --> 00:03:20.640 Like you're burning out, but life continues. 00:03:20.800 --> 00:03:25.520 People still gotta go to school, go to work, you know, um, have dinner, like people have to eat. 00:03:25.599 --> 00:03:28.400 And so how do we, how do we avoid all of that? 00:03:28.560 --> 00:03:32.319 Um, so I, you know, you we were talking about 10 minutes. 00:03:32.480 --> 00:03:34.159 So can we talk a little bit maybe about that? 00:03:34.240 --> 00:03:35.280 Or you lead it. 00:03:35.360 --> 00:03:36.480 You tell me where we go. 00:03:36.800 --> 00:03:40.640 But actually, you know, like you said, how do we how do we get in the way of burnout? 00:03:40.719 --> 00:03:48.719 How do we help kind of disrupt that pattern and definitely that awareness of recognizing and sometimes, you know, just understanding there's so many different ways it can show up. 00:03:48.879 --> 00:03:49.280 Absolutely. 00:03:49.360 --> 00:03:53.360 It can look like, you know, not functioning, staying out of bed, constantly exhausting. 00:03:53.520 --> 00:04:04.480 It can also look like high achieving, checking all the boxes, doing all the things, but in a way that still leaves you feeling drained, unfulfilled, like you're just not meeting the mark. 00:04:04.640 --> 00:04:11.520 A lot of times they've actually done studies that have shown following your passions can actually set you up for burnout more

than something you don't like. 00:04:11.599 --> 00:04:13.039 And that's something people don't realize. 00:04:13.120 --> 00:04:15.920 They think, oh, you know, it's I'm just not happy at my job. 00:04:16.079 --> 00:04:17.120 I'm not happy in this area. 00:04:17.199 --> 00:04:21.279 But you think about the things you don't like, that's where you put good boundaries in place. 00:04:21.360 --> 00:04:27.120 You know, five o'clock comes, you're like, bye, I'm out of here, versus something where you're following your passions. 00:04:27.280 --> 00:04:30.959 It could be a job, a business, it could be your kids, it could be a relationship. 00:04:31.120 --> 00:04:38.480 And those are things sometimes we toss our boundaries out the window and can again lead to that imbalance that can cause burnout. 00:04:38.639 --> 00:04:51.600 You think, you know, I remember having a conversation with a friend and she's like, you know, was a new mom and she's like, You're my first adult conversation in two days because she was so all in on her kids, or sometimes in a new relationship, you might not see your friends as much. 00:04:51.840 --> 00:04:54.800 You might, you know, put off other things because you put all your energy there. 00:04:54.879 --> 00:05:02.240 So recognizing how important your boundaries are for work-life balance, you know, when I talk about work-life balance, it's not about everything being equal. 00:05:02.480 --> 00:05:03.759 Like you said, that's not realistic. 00:05:03.840 --> 00:05:17.360 You've got jobs, you've got school, you've got kids, you've got friends, you've got things to do, you know, but it's about being able to have a harmony between them all in a way that works and flows best for you. 00:05:17.519 --> 00:05:26.240 And so when I talk about balance, like I said, it's not everything being equal, but it's how you adapt, pivot, have resilience, and then those boundaries. 00:05:26.399 --> 00:05:39.360 Boundaries are like my favorite B-word because they not only help protect your time and energy, but they give back to everybody else around you by knowing when you're available, by helping you to show up at your best. 00:05:39.600 --> 00:05:45.120 And you know, you know, you talked about doing it in in small micro moments, in blocks, 10-minute blocks. 00:05:45.439 --> 00:05:57.439 And so when I in when I help clients, when I do these corporate trainings, and you can read all about it in my book, Balance Breakthrough, I outline these three main pillars of how you're gonna start to implement this. 00:05:57.519 --> 00:06:02.079 And it involves looking at your mindset, your time planning, and then your self-care. 00:06:02.160 --> 00:06:06.000 And I'm not talking about fluffied things, you know, luxuries. 00:06:06.160 --> 00:06:17.360 A lot of times people just assume it's spa days and massages and getaways, which are great, but that's not sustainable on a day-to-day basis, you know, and you wouldn't like eat on Sunday and not think you're gonna be starving by Tuesday. 00:06:17.519 --> 00:06:21.439 You can't practice self-care once on the weekend and think you're good for the entire week. 00:06:21.600 --> 00:06:42.639 And so I teach very practical self-care strategies that you can implement in small micro moments, everything from how you eat, how you sleep, how you move, how you dress, how you decorate and organize your home, how you connect with others, how you think about money, as well as that traditional personal development like meditation, mindfulness, journaling, gratitude, those types of practices. 00:06:42.879 --> 00:06:49.920 And, you know, when we see these practices, they can be as small as one minute, 30 seconds, 10 minutes. 00:06:50.079 --> 00:07:07.920 And like you said, I have a free resource on my website called the Reclaim Your Time and 10 Minute Box Cheat Sheet that gives you over 20 ideas of not only how to carve out those 10 minutes, but how to spend them because you need to have a plan of how you're going to use that time, or else it's so easy to get sucked into so many other things. 00:07:08.079 --> 00:07:13.439 And so just recognizing, you know, the way they all synergistically work together. 00:07:14.480 --> 00:07:14.959 I love that. 00:07:16.879 --> 00:07:17.680 I love that. 00:07:17.759 --> 00:07:21.439 Um, because there those pockets of time are so valuable. 00:07:21.600 --> 00:07:23.519 Sometimes you just have 10 minutes, you know. 00:07:23.600 --> 00:07:30.319 One of the things that I like to to um, you know, talk about is I like to quote unquote race the coffee pot. 00:07:31.199 --> 00:07:40.879 Um, you know, so I I will put on a pot of coffee and I'm like, okay, how can I use the few minutes in between, you know, like while it's brewing and whatnot, like can I clean up the kitchen? 00:07:41.040 --> 00:07:42.160 Can I wipe down the counters? 00:07:42.319 --> 00:08:00.800 Can I just and then it takes just a set amount of time because like when you're neurodivergent, you know, like you can look at it at the dishes or you can look at that, you know, that post that you have to write, or you can look at whatever, and it kind of like swells up and it looks like you're like, oh my God, this is gonna take me, this is gonna take me years. 00:08:02.079 --> 00:08:09.120 You know, and like consciously, you know, it doesn't make sense, but somewhere in there, it just it becomes this overwhelming thing. 00:08:09.280 --> 00:08:14.079 And so when you set that 10-minute boundary, just like you were talking about the boundaries, right? 00:08:14.160 --> 00:08:23.439 Like our own self-boundaries, I give myself 10 minutes to work on this, you know, we can focus in on what's most important, just knock out the biggest thing. 00:08:23.519 --> 00:08:25.199 What can we do with these 10 minutes? 00:08:25.360 --> 00:08:27.280 Um, and it's it's measurable. 00:08:27.360 --> 00:08:29.040 Uh I'm out of here in 10 minutes. 00:08:29.199 --> 00:08:34.240 I don't have to, I don't have to stay, I

don't have to, you know, like commit for an hour or a week. 00:08:34.399 --> 00:08:38.559 This is a 10-minute thing, and I can I can survive 10 minutes. 00:08:38.799 --> 00:08:39.120 Yeah. 00:08:39.279 --> 00:08:40.959 Yeah, even scale it down. 00:08:41.120 --> 00:08:48.720 I'd love to start people on a one-minute self-care practice, even where you set a reminder to go off on your phone and you might put that in for like four or five times a day. 00:08:48.879 --> 00:08:54.320 And then when it goes off, you just set a timer for one minute and you don't scroll on social media, you don't go do anything else. 00:08:54.399 --> 00:09:03.039 You just sit, you might focus on your breathing and do some box breathing, which is four seconds in, four second hold, four second exhale, another four second hold. 00:09:03.200 --> 00:09:11.200 You might do some shoulder shrugs, you might drink some water, you know, even just looking outside and doing some mindfulness practice, noticing your senses. 00:09:11.440 --> 00:09:22.320 Studies have shown that just that one minute starts to lower your cortisol levels, starts to lower your heart rate, your stress levels, as well as you get the dopamine hit of setting a goal and achieving it. 00:09:22.399 --> 00:09:28.480 So you look at you have that reminder going off five times a day, you know, have a five-minute self-care practice every single day, you know. 00:09:28.639 --> 00:09:31.600 And maybe at the end of one minute, you're like, you know what, I got two minutes. 00:09:31.679 --> 00:09:36.480 I'm gonna go walk to the mailbox and back, you know, and it's just these small micro moments. 00:09:36.639 --> 00:09:40.000 You look at, you know, our phones, we recharge them throughout our day. 00:09:40.080 --> 00:09:43.200 We constantly look at the battery level to make sure we're okay. 00:09:43.360 --> 00:09:48.799 And that's a lot of self-care, you know, it's not just about being called and zen, it's about being energized. 00:09:48.960 --> 00:09:54.960 It's about building your confidence, it's about the energy that you bring to everybody in the spaces around you. 00:09:55.120 --> 00:10:01.519 And so by putting in these little recharges throughout your day is what's going to help you stay in that place. 00:10:02.399 --> 00:10:05.200 Yeah, and those things really bring you into the moment. 00:10:05.360 --> 00:10:09.200 Like everything that you're talking about is just bringing you to the here and now. 00:10:09.360 --> 00:10:13.600 You're not, you know, reminiscing in the past and getting all sad. 00:10:14.399 --> 00:10:19.679 You're not, you know, like planning and and scheming for the future and getting all anxious. 00:10:19.840 --> 00:10:26.960 You're bringing everything back to I'm here, I'm now, I'm safe, I'm breathing, I'm looking outside, I'm enjoying this moment. 00:10:27.279 --> 00:10:35.120 Um, yeah, and and we can get so lost in in the, you know, in the well, what do I have to do in 30 minutes? 00:10:35.279 --> 00:10:37.840 Well, I have to pick up, you know, oh, I have something to do at two. 00:10:38.000 --> 00:10:39.360 I have to go pick someone up. 00:10:39.519 --> 00:10:42.960 So, oh, I, you know, and we get stuck in these little things. 00:10:43.120 --> 00:10:55.759 And so doing something as simple, and I I just say it like that because, you know, like you mentioned gratitude practice, and that was one of the things that really I anchored on to. 00:10:56.080 --> 00:11:01.279 And it took me a while because I would tell myself, this is too easy, it's too simple. 00:11:01.440 --> 00:11:08.000 Like, I I you know, like you when you learn like complicated math, and then somebody asks you to just do some addition, and you're like, no, no, there's a trick. 00:11:08.080 --> 00:11:10.879 Like, what's you know, like what's going on here? 00:11:11.039 --> 00:11:12.320 This is too simple. 00:11:12.480 --> 00:11:23.919 Um, and so it's these tiny little things though, the ones that seem too simple to really, you know, like you're you're telling us to stop and think, just stop and think, but just breathe, just breathe, you know? 00:11:24.159 --> 00:11:24.960 Just breathe, yeah. 00:11:25.360 --> 00:11:34.320 Simple is gonna be the most sustainable when something is hard, that's where we can get a lot of those obstacles, you know, when it comes to how am I gonna fit this in, what am I gonna do? 00:11:34.480 --> 00:11:35.679 It takes too much time. 00:11:35.840 --> 00:11:42.799 The simple is gonna be the easiest to do on repeat, and consistency beats complicated every single time. 00:11:43.039 --> 00:11:51.759 And so just knowing that by doing these small, simple practices throughout your day, it is where you're gonna make have that impact. 00:11:51.919 --> 00:11:58.320 Even though, you know, as you start to do the things, then you'll kind of see how that mindset piece comes in because that's where some of the obstacles are. 00:11:58.399 --> 00:12:00.799 They're not real, they're just in your head. 00:12:00.960 --> 00:12:02.639 You know, I don't have time for this. 00:12:02.799 --> 00:12:04.560 People are gonna think I'm being lazy. 00:12:04.720 --> 00:13:14.799 You know, all those stories we tell ourselves, that's a lot of that mindset work and letting go of those limiting beliefs so that the actions you take actually have impact rather than, like you said, sitting there ruminating, thinking about what's next, worrying, all those kind of things by tying in your mindset, then with your time planning where we're prioritizing what needs to happen and blocking these micro moments and adding that is how they all flow together. 00:13:15.439 --> 00:13:16.240 I love that. 00:13:16.480 --> 00:13:18.240 And so you did mention gratitude. 00:13:18.399 --> 00:13:26.720 Talk to me a little bit more about that and how you established it as a practice, and then talk to me about you know the results. 00:13:26.799 --> 00:13:28.319 What did you see come from that? 00:13:28.480 -->

00:13:32.559 Like what flowers came from, you know, from that gardening effort, so to speak. 00:13:32.799 --> 00:13:34.000 Yeah, I love gratitude. 00:13:34.159 --> 00:13:36.319 It started, like I said, a simple little practice. 00:13:36.399 --> 00:13:41.600 I had this little journal next to my bed, and every night I would just write three to five things I was grateful for. 00:13:41.679 --> 00:13:48.960 And and it's it we put so much pressure on it has to be these big things, but by focusing on, you know, maybe the sun was out today. 00:13:49.120 --> 00:13:52.480 I live in the northeast, and so winters can be very dark and gray. 00:13:52.639 --> 00:13:54.319 Maybe someone held the door for me. 00:13:54.480 --> 00:14:11.679 Maybe I had my favorite banana smoothie, you know, being able to find those little moments that made me smile, that brought me some joy, just those little moments start to stack on themselves because we realize, you know, they say where our focus is is where we tend to look. 00:14:11.759 --> 00:14:13.919 It actually, there's there's science behind that as well. 00:14:14.159 --> 00:14:18.240 It activates a part of our brain called the RAS, the reticular activating system. 00:14:18.559 --> 00:14:22.000 You ever you know, think you're gonna go car shopping, you're like, I'm gonna get a red minivan. 00:14:22.240 --> 00:14:24.639 And all of a sudden you start seeing red minivans everywhere. 00:14:24.720 --> 00:14:31.600 And it's not that there's more of them, it's just that it's turned on a part of your brain to actually start noticing them more often. 00:14:31.679 --> 00:14:33.759 And gratitude kind of works the same way. 00:14:33.919 --> 00:14:44.240 Once we intentionally start thinking about what was good today, what made me happy, what brought me joy, those little moments, you start noticing them everywhere. 00:14:44.399 --> 00:14:47.919 And they start just kind of popping up and stacking on themselves. 00:14:48.159 --> 00:14:56.799 And so it can be very easy to fall into a trap of, you know, having a great day, one thing goes wrong, and it's like you unpack and stay there in the whole day's shot. 00:14:56.960 --> 00:15:08.960 But with gratitude, it helps to give yourself that grace of being able to let those moments come in and out as well as see how many good things we really do have going on as well. 00:15:09.200 --> 00:15:24.879 And if bad things happen, you know, if you're having a hard time, a hard day, to be able to go back to that, to go back to those moments, to maybe even sit in those feelings again a little bit can help pull you out and build what I like to call mental fitness. 00:15:24.960 --> 00:15:43.759 It's you know, just the way we the same way we build our physical fitness, building our mental fitness, building our resilience through gratitude and other practices is a great way to help, when I said with that balance, you know, having that resilience, help you bounce back so that you can handle life's ups and downs and all the things that keep happening. 00:15:44.240 --> 00:15:45.200 Yes, I love that. 00:15:45.279 --> 00:15:51.439 I I wrote about that in my book, um, with the you know, with the cars and how you you start looking for them. 00:15:51.679 --> 00:16:06.319 And one of the things that I talk about all the time is how gratitude in your brain, it's not a muscle, but it kind of works like a muscle in that if you don't use it, it kind of, you know, it's there, but it doesn't work. 00:16:06.480 --> 00:16:15.679 Like if you don't use your legs, you know, like if someone is in the hospital, they can't walk for a really long time, they try to walk, they're gonna have to relearn because the muscles, you know, they don't remember. 00:16:15.759 --> 00:16:17.200 They need to be able to carry that. 00:16:17.279 --> 00:16:22.559 But the only way to do that, the only way to strengthen those muscles again is to use them. 00:16:22.639 --> 00:16:23.759 And it hurts. 00:16:24.720 --> 00:16:33.200 Luckily when we're talking, yeah, and but luckily when we're talking about gratitude, the only thing we need to do to use it is start practicing gratitude. 00:16:33.360 --> 00:16:44.879 And so, like you said, it's not even about trying to feel grateful, it's about noticing and being like, what can I be grateful for in this moment and writing those things down, and then the feeling will come later, right? 00:16:45.039 --> 00:16:48.159 Like we're not trying to tell you to like, you know, try to go feel it. 00:16:48.240 --> 00:16:49.600 No, just notice. 00:16:49.759 --> 00:17:02.000 Um, because it starts changing your perspective, and then little by little, then the feelings will grow because that little area in your brain will get stronger and stronger as you use it, and then you know, amazing things happen. 00:17:02.159 --> 00:17:04.799 Amazing things really, really, really do happen. 00:17:04.960 --> 00:17:09.920 Um, and it sounds woo-woo, it really does, but there's so much science behind it. 00:17:10.080 --> 00:17:22.240 Um, you know, not just with like people that are, you know, have terminal illnesses um that have better outcomes because they are practicing gratitude because they have a you know an outlook of gratitude. 00:17:22.400 --> 00:17:31.440 Um, but like, like you said, like even bringing down blood pressure, um, you know, um healing faster, people can heal faster when they have wounds and things. 00:17:31.519 --> 00:17:34.880 And so the research on this, the medical stuff is amazing. 00:17:35.360 --> 00:17:40.080 Mind body connection, when you work on your mind, you have so many physical benefits as well. 00:17:40.319 --> 00:17:41.279 Yeah, yes, yes. 00:17:41.680 --> 00:17:42.559 That is amazing. 00:17:42.799 --> 00:17:44.240 So um, I love it. 00:17:44.319 --> 00:17:45.440 So you mentioned your book. 00:17:45.519 --> 00:17:46.960 Can you tell us a little bit more? 00:17:47.039 --> 00:17:49.120 Um tell us a little bit more about that. 00:17:49.440 -->

00:17:54.720 So it's called Balance Breakthrough, a practical guide for busy professionals to take charge of their work life and well-being. 00:17:54.799 --> 00:17:57.759 And I really I put everything I do in there. 00:17:57.920 --> 00:17:59.200 It's broken into two parts. 00:17:59.279 --> 00:18:12.480 So the first part, we're gonna talk about burnout, we're gonna talk about work-life balance, talk about mental fitness to really give you an idea of what these things look like, how to, you know, recognize if you have them, if you don't have them, and what's going on. 00:18:12.640 --> 00:18:16.559 And then the second part is everything in the exhausted to empowered formula. 00:18:16.640 --> 00:18:21.599 And it's really more of an actionable playbook than just a sit and read in a weekend kind of book. 00:18:21.759 --> 00:18:25.839 So, you know, it's broken into your mindset, your time planning, and your self-care. 00:18:25.920 --> 00:18:28.480 And I give you a digital, free digital workbook. 00:18:28.559 --> 00:18:48.879 I give you all the tools that I would use one-on-one coaching with a client to help you kind of do some self-assessment, do some self-reflection, as well as start picking some of those small actionable steps that you can start practicing right that day so that you can start building those small actions and small habits that build to create this new lifestyle. 00:18:49.359 --> 00:18:50.799 Yes, I love that. 00:18:50.960 --> 00:18:51.759 I love that so much. 00:18:51.920 --> 00:18:56.319 And it's just so my website, all those places. 00:18:56.879 --> 00:18:57.519 Oh, yeah, yeah. 00:18:57.599 --> 00:18:58.879 We'll talk about that in a second. 00:18:59.039 --> 00:19:07.839 Um, I was just gonna say it's just so the the the idea of small, doing, you know, three things that you're grateful for. 00:19:07.920 --> 00:19:09.759 Like you're not trying to list out a hundred. 00:19:09.920 --> 00:19:12.480 You're you're not trying to set aside an hour to meditate. 00:19:12.720 --> 00:19:19.519 We're talking about one minute to take some deep breaths, you know, and it's that that small, starting with those small pieces. 00:19:19.839 --> 00:19:27.599 Um, and I'm terrible with like time things, but I like to like habit stack with other things. 00:19:27.680 --> 00:19:34.480 So, you know, like when I grab my coffee, I grab some water, you know, when I do this, I'm, you know, I make sure I'm doing my gratitude practice. 00:19:34.559 --> 00:19:39.039 Like you said, you get up and you've got a little journal, you can write down the things you're grateful for. 00:19:39.119 --> 00:19:44.160 And so just, you know, just having like a set time to do it and then following through. 00:19:44.319 --> 00:19:54.240 And all of all of doing all of these things has the added benefit, the side effect, um, of also building your confidence, right? 00:19:54.480 --> 00:19:58.240 Because as you're doing all of these things, you're checking in with yourself. 00:19:58.319 -->

00:20:01.279 And so this is gonna affect so many other areas of your life. 00:20:01.359 --> 00:20:02.160 I love it so much. 00:20:02.240 --> 00:20:03.039 This is amazing. 00:20:03.279 --> 00:20:04.640 And you can do it in so many ways. 00:20:04.720 --> 00:20:09.839 You know, if you if you're not a type of person who likes to write or journal like that feels weird to you, use your phone. 00:20:10.000 --> 00:20:14.960 Here, Siri, take a note, you know, use your voice memos and those kind of things. 00:20:15.119 --> 00:20:33.599 There's so many different ways to put these practices in place, and so it's about finding the way that's gonna work best for you so that you stick with it, not what works best for me or for you, you know, but really finding how do you operate, how do you function and what's gonna be that way that helps you stick with it the most. 00:20:34.400 --> 00:20:34.960 I love it. 00:20:35.039 --> 00:20:42.400 And you know, one of my one of my clients, she um she she makes like her coloring pages. 00:20:42.480 --> 00:20:48.640 So she'll have a coloring page, and then as she's accomplishing each habit, she's filling in the coloring page. 00:20:48.720 --> 00:20:53.279 So she gives herself like something fun to do, um, you know, so she can keep track. 00:20:53.440 --> 00:20:57.279 So you don't even have to write things down, you don't have to say things, you don't even have to use words. 00:20:57.440 --> 00:21:01.519 Um, you could, you know, do some coloring pages and attach that to your gratitude practice. 00:21:01.599 --> 00:21:08.559 And like every leaf is, you know, you think, oh, I'm grateful for this, or you know, you attach it, maybe write it underneath and then color over it. 00:21:08.720 --> 00:21:15.599 And so you can get really, really creative with uh with a gratitude practice and with all these great habits that you're talking about here today. 00:21:15.839 --> 00:21:22.640 Yeah, like I said, there's so many different ways to implement them, you know, even as simple as how you get dressed each day. 00:21:22.879 --> 00:21:26.640 You know, that's the first thing that we see every time we look in the mirror. 00:21:26.799 --> 00:21:29.119 That's the first thing people see when we walk in the room. 00:21:29.359 --> 00:21:35.039 And you know you're feeling more confident when you're wearing maybe a certain color or certain style and things like that. 00:21:35.119 --> 00:21:39.359 And so dressing in a way, it's it's you know, not hard. 00:21:39.680 --> 00:21:49.759 It doesn't take a lot of effort necessarily to, you know, just be intentional with the clothes you put on, but it has a big impact, like you said, in that confidence in your energy that you bring to the room. 00:21:49.920 --> 00:21:54.480 Sometimes if you're wearing something maybe that's uncomfortable or doesn't fit right, you're gonna shrink small. 00:21:54.640 --> 00:21:58.240 You're gonna be constantly adjusting and pulling and those kind of things. 00:21:58.319 --> 00:22:04.240 And so just even how you dress changes your energy and how you show up and how you bring that to everybody else. 00:22:04.720 --> 00:22:10.480 You know, how you think about money, people don't realize, again, that money's energy a lot of times. 00:22:10.559 --> 00:22:18.160 And if you can spend$500, but if you're spending it on a car repair versus you're spending it on a trip, you know you're gonna feel different about that money going out. 00:22:18.240 --> 00:22:24.240 And so just looking at how are you thinking about money when you spend it and recognizing that all these things flow together. 00:22:24.400 --> 00:22:27.440 I don't know about you, but if I'm stressed about money, I might not sleep as great. 00:22:27.599 --> 00:22:31.519 If I don't sleep as great, I'm gonna crave carbs the next day and not eat as great. 00:22:31.680 --> 00:22:38.079 I might not be as happy to be around people, I might be a little cranky, I might not be not motivated to move. 00:22:38.240 --> 00:22:48.799 And so to see how these areas, when you focus on even taking care of one area, has positive benefits then in these other areas of how they kind of work together. 00:22:50.000 --> 00:22:50.480 Yes. 00:22:50.640 --> 00:22:52.640 Um, yeah, it's all connected, right? 00:22:52.879 --> 00:23:01.200 Um and you're right, it it kind of like a Like a domino effect, how you know something happens, and then we might not even notice, right? 00:23:01.279 --> 00:23:05.599 We might, it might have been two days ago, and now we're like, why am I so irritated? 00:23:06.160 --> 00:23:24.079 And it's because it's been trailing along, and it's maybe you haven't even um, you know, those are the things kind of if you don't check in with yourself, like we've been talking about today, that can kind of go, you know, it's like a little boil, and it's like it's just growing and being gross, and you're like, Oh, why am I so irritated? 00:23:24.160 --> 00:23:27.359 It's that you gotta like pay attention to it and you know, get it out. 00:23:28.079 --> 00:23:30.799 Um, for a gross example, sorry about that. 00:23:31.440 --> 00:23:33.680 Um, but yeah, it's it we we gotta get it out. 00:23:33.759 --> 00:23:40.960 And so I think it's you know, like it is gross, you know, and so we should think of it as gross and and it's a priority to get it out. 00:23:41.680 --> 00:23:55.759 Um now you did mention the freebie, and you said that there was a bunch of different ways that we could implement all of these tiny um habits that we're talking about so we can avoid burnout, so we don't have to burn out before we take a look at these things. 00:23:55.920 --> 00:24:00.160 Um, so can you mention a little just a little bit more about that and where we can find it? 00:24:00.400 --> 00:24:02.960 Yep, it's on my website, bestielife.com. 00:24:03.039 --> 00:24:06.559 You go to my resources, there's this freebie as well as a ton of other ones. 00:24:06.720 --> 00:24:10.160 This one is called the Reclaim

Your Time and 10 Minute Blocks Cheat Sheet. 00:24:10.240 --> 00:24:19.200 Um, it has 20 ideas, like I said, of how to block out 10 minutes for yourself, whether you're at work or with kids, is things like that, as well as 10 minutes of how to spend it. 00:24:19.279 --> 00:24:24.960 And people always assume self-care means you have to do it alone, you have to do it in isolation, it has to be quiet. 00:24:25.119 --> 00:24:27.759 But these are activities you can do with other people as well. 00:24:27.920 --> 00:24:31.680 It can be loud, it can be laughter, you can do these practices with your kids. 00:24:31.839 --> 00:24:35.519 Like I said, my journey started when my kids were really young, they're in their 20s now. 00:24:35.680 --> 00:24:43.680 And we talked about the impact that it had, not only them seeing me do these practices, but a lot of times they did do them with me. 00:24:43.839 --> 00:24:55.519 And now, you know, they're able to manage their stress a specific way, handle things, cope with things in a different way because of the things that I did more than I said, kids always do what you do and not what you say. 00:24:55.680 --> 00:25:03.759 And so to recognize we're not only doing this for ourselves, but we're modeling for the people around us how to treat us and how they need to treat themselves. 00:25:03.920 --> 00:25:12.160 And so with these practices, you can do them with your kids, you can do them with your friends, and to know these aren't just for you and you alone. 00:25:13.519 --> 00:25:14.480 That is amazing. 00:25:14.640 --> 00:25:15.200 And you know what? 00:25:15.279 --> 00:25:16.400 It's so true. 00:25:16.559 --> 00:25:19.519 Um, you know, because gratitude is the foundation of everything I do. 00:25:19.599 --> 00:25:27.920 And that's one thing I've noticed is if we're like in a stressful moment and things are, you know, kind of getting snippy, people are hungry. 00:25:28.079 --> 00:25:32.480 One of the ways that we kind of stop everything is like, all right, tell me three things you're grateful for. 00:25:32.640 --> 00:25:35.039 Um, and so I mentioned in my book, bring kids. 00:25:35.119 --> 00:25:42.240 I can only imagine the amazing thing kids would notice, and they'd be like, I was grateful for the grasshopper that followed us in the park today. 00:25:42.319 --> 00:25:43.759 Like, you never know what they notice. 00:25:43.920 --> 00:25:47.680 And so I think it'd be super fun to bring him in and just make it a game, right? 00:25:47.839 --> 00:25:53.759 And like how much, like, how amazing is it to have that habit instilled in you? 00:25:53.920 --> 00:26:01.119 Like as a little kid, like you know, like something I wish my parents had done with me is get me in the habit of every day looking for what am I grateful for today. 00:26:01.279 --> 00:26:06.799 So it could be a lot of fun, like you said, and I can't wait to look at the activities because I'm definitely gonna check that out for myself. 00:26:07.039 --> 00:26:08.960 Um, and how do we stay in touch with you? 00:26:09.039 --> 00:26:10.720 How do we follow you on social media? 00:26:11.039 --> 00:26:11.599 Absolutely. 00:26:11.680 --> 00:26:19.039 So I'm on Instagram, LinkedIn, Facebook, Pinterest, um, best D life, as well as my website. 00:26:19.279 --> 00:26:20.160 Shoot me an email. 00:26:20.319 --> 00:26:31.440 I'd love to have a conversation, see what's working for you, see how I can help support you in starting these small micro practices for yourself, as well as just always remember to give yourself race through all this. 00:26:31.519 --> 00:26:35.279 I think a lot of times we don't appreciate that progress over perfection. 00:26:35.440 --> 00:26:38.640 So I'm here to help support you on that journey. 00:26:39.119 --> 00:26:40.559 Yes, I love it so much. 00:26:40.720 --> 00:26:47.440 Um, one of my friends says, you know, celebrate filling your cup with water, not the fact that you're drinking it. 00:26:47.519 --> 00:26:50.640 Like just the fact that you filled your cup with water, that's worth celebrating. 00:26:50.720 --> 00:26:54.160 So, like every tiny little step, give yourself credit for that. 00:26:54.240 --> 00:26:55.759 And I love that so much. 00:26:56.000 --> 00:26:57.920 Um, and then final tip. 00:26:58.319 --> 00:26:58.799 Yeah. 00:26:59.920 --> 00:27:00.799 Final tip. 00:27:01.279 --> 00:27:01.519 Yeah. 00:27:01.680 --> 00:27:03.440 Any other final tips before we sign up? 00:27:03.599 --> 00:27:05.119 Um, like I said, just that grace. 00:27:05.440 --> 00:27:10.079 A lot of times we go into this, we come at it with like we have to overhaul our entire life. 00:27:10.240 --> 00:27:15.440 Give yourself the grace and be kind, just like you would, you know, talk to a friend. 00:27:15.599 --> 00:27:17.759 Try and remember to talk to yourself that same way. 00:27:17.839 --> 00:27:22.799 Because unfortunately, you talk to yourself more than you talk to anybody else in the whole entire world. 00:27:22.879 --> 00:27:25.519 And yet we're never as kind as we are to everybody else. 00:27:25.759 --> 00:27:29.039 So be kind to yourself, give yourself grace. 00:27:29.200 --> 00:27:35.759 And even if you start and you mess up a little bit, it's okay to just start again and start again and start again. 00:27:36.319 --> 00:27:37.759 I love that so much. 00:27:38.000 --> 00:27:41.599 Well, thank you so much for being us with us here today, Daniela. 00:27:42.000 --> 00:27:45.279 And as you guys know, all the links will be available down in the show notes. 00:27:45.519 --> 00:27:49.279 And we will catch you guys next time on the next episode of Overcome Yourself the podcast. 00:27:49.599 --> 00:27:49.759 Bye. 00:27:50.480 --> 00:27:51.119 Thanks, Nicole. 00:27:51.279 --> 00:27:51.759 Bye.