Afleveringen

  • Jennifer Moss: Why Are We Here? How To Systematically Create Better Work Cultures

    Jennifer Moss: Why Are We Here? How To Systematically Create Better Work Cultures

    · FRIED. The Burnout Podcast

    Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]

    “This isn’t some soft skill, or a ‘nice-to-have.’ It’s a must-have,” says Jennifer Moss, workplace strategist, co-founder of The Workplace Institute, and author of award-winning books on leadership. Her latest book, “Why Are We Here?,” discusses how we can use hope as an operational strategy at work, how employees can learn to bring their whole, best selves to work by meting out goals in small steps and celebrating each small win en route to the larger goal. Leaders, in turn, can learn to, rather than mitigate those efforts, be conduits to employees’ mental health, in part by being encouraging and being receptive to employee feedback.

    This isn’t about drumming up toxic positivity but creating a safe and openly communicative environment, which is more easily said than done when employees feel, even subconsciously, that their freedoms are being taken away and that promises have been repeatedly broken. Jennifer and host Cait Donovan discuss how to foster trust between leaders and employees and how caring for oneself creates a feeling of safety—starting at a physical level—which is the first step in opening up lines of communication, and facilitating what Jennifer calls “a culture of positive gossip.”

    As many as seventy percent of employees report that their managers make or break their attitude toward their jobs. Join today’s episode of FRIED to learn how to introduce a hope-based strategy into your own work environment.

    Quotes

    “We can help our employees have quick wins every day, celebrate the smaller wins, recognize that we spend a lot of time lately only celebrating and rewarding and recognizing the big project end goals, not realizing that the day-to-day ennui, the day-to-day tedium is what is burning people out. And if we just made these goals more incremental — it’s actually how you support young kids, especially kids who are neurodivergent—you chunk out the goals and adults need those same inspirational ways of working, and that’s how we make hope a strategy.” (12:29 | Jennifer Moss)“That’s where we make hope a strategy and operationalize hope. It’s first recognizing that it isn’t some sort of soft skill or a “nice-to-have,’ it’s a ‘must-have,’ that it’s real. The military abides by this rule, and it can be operationalized on a day-to-day engagement in our work and in our employees’ tasks.” (13:10 | Jennifer Moss)“You can be highly passionate about what you do, and highly driven and care about your organization and
highly engaged, but you can be similarly at the same stage of burnout. And if we can’t talk about those things, no one will know, and that’s when people quit, that’s when people hit the wall. It’s where everything just ends.” (24:33 | Jennifer Moss)“We are subconsciously rebelling because our freedoms are being taken away and we’re not necessarily aware of why we feel this dissonance.” (33:51 | Jennifer Moss)

    Links

    Connect with Jennifer Moss:

    https://www.jennifer-moss.com/

    https://www.instagram.com/betterworkinstitute/

    https://www.linkedin.com/in/jenleighmoss/

    Connect with Cait:

    Initial Call with Cait: bit.ly/callcait

    Initial Call with Sarah: bit.ly/callsarahv

    Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]

    Podcast production and show notes provided by HiveCast.fm

  • #straightfromcait: 2025 Forecast for Leaders - What to Know About Burnout Moving Forward

    #straightfromcait: 2025 Forecast for Leaders - What to Know About Burnout Moving Forward

    · FRIED. The Burnout Podcast

    Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]

    “We’re at a time when things are going to be shifting and changing,” says host Cait Donovan who, on this solo episode of FRIED, shares a workplace forecast for 2025 and explains what business leaders can do to best navigate this new landscape, rocky as it’s predicted to be. Today, Cait shares findings from a number of experts, including the future of DEI initiatives, how AI will affect employee benefits’ packages, which position on the corporate ladder will likely burn out en masse and what leaders can do now to best mitigate the fallout. She also discusses the increasing opportunities for freelancers as more and more workplaces continue to embrace flexible work.

    It’s not enough, she explains, to prevent the workplace environment—and the burnout that transpires therein—from becoming worse. Steps need to be put in place to actually make things better. Employers must be trauma-informed, to create psychological safety and transparency in the workplace, and in turn, employees need to be especially transparent and communicative about what they really need and want from their jobs.

    Join Cait to learn more about what to expect in the year ahead and how to continue championing employee wellness throughout 2025.

    Quotes

    “We can approach DEI practices through the lens of biology and physiology. So, I believe that the biology of belonging and the biology of psychological safety really roots the things we need for real true DEI overall into a science-based model that helps people feel a little more grounded in the approach and makes people less likely to have bad reactions to it.” (1:47 | Cait Donovan)“The reason that I think it’s important for them to be burnout-informed is because we can’t shift things in the culture to protect people if we don’t know what the risks are. And I think, we can’t really also create a positive culture without knowing which things make a negative culture.” (4:14 | Cait Donovan)“I think this is going to be probably a little bit messy to start out, but longterm, I think everything is getting more customized. Medicine is getting more customized, jobs are getting more customized. So, I do think this is the way of the future, I just think we need to be really careful, very inclusive, very transparent, and very clear about our intentions as we’re doing this, so we don’t create more problems as we go.” (6:50 | Cait Donovan)“I think we need to really be focused on that mid-level manager and their well-being because that’s where a lot of the well-being of the company spreads from.” (8:13 | Cait Donovan)“We’re going to have to make people more comfortable around change. We’re going to have to create a different level of psychological safety so that change can actually be absorbed and actually dealt with.” (9:33 | Cait Donovan)

    Links

    Connect with Cait:

    Initial Call with Cait: bit.ly/callcait

    Initial Call with Sarah: bit.ly/callsarahv

    Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]

    Podcast production and show notes provided by HiveCast.fm

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  • Regan Parker: ShiftKey offers Healthcare Workers Freedom, Choice, and Control

    Regan Parker: ShiftKey offers Healthcare Workers Freedom, Choice, and Control

    · FRIED. The Burnout Podcast

    Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]

    “People leave the field not because they don’t love the work, but the confines of the work structure make it impossible for them to do it,” says Regan Parker, Chief Legal and Public Affairs officer for Shift Key, a technology marketplace that connects licensed independent healthcare professionals with facilities who need their services. As healthcare workers continue to feel overworked and undervalued, they continue to burn out, leaving healthcare facilities with staffing shortages. By allowing professionals to set their own rates and to select work on a shift-by-shift basis, Shift Key’s model offers the flexibility and autonomy to maintain a work/life balance. It also provides relief from the expectations of a traditional employee’s schedule, while providing similar relief to company teams who are understaffed and thus at equal risk of burnout.

    On today’s episode of FRIED, Regan joins host Cait Donovan to discuss why this approach to work—which is gaining traction across all sectors—is especially helpful for those who are natural caregivers and nurturers and, as a result, don’t have the most business acumen or are even sure they should be charging for their work at all. The two discuss the importance of offering per diem workers a social safety net and protections under the law which, at least in the U.S., have traditionally only been offered to a company’s employees.

    Join today’s discussion to learn why Shift Key’s system is the future of work and how it could be game-changing to a number of professions.

    Quotes

    “At my very first marketplace company, I got to see how technology could enable people to work on their own terms, and the people that that impacts the most are moms, caregivers, people with disabilities, people who can’t work in a traditional setting, who really need flexibility and autonomy and choice. So, I saw the ability for technology to connect those parties to work.” (4:08 | Regan Parker)“When you understand the humanity of how certain aspects of the healthcare system currently works and how that impacts the person, their home life, how they feel, how they’re able to perform their work, it really changes the conversation in a way that I think was important.” (5:05 | Regan Parker)“The reason people leave the field is not because they don’t love the work. They love the work. These are people who get into it because they want to care for people. They care about keeping people healthy and safe and heard, but it’s the confines of the work structure that make it impossible for them to do that.” (6:08 | Regan Parker)“I was always turned off by the notion that anybody would ever incentivize a race to the bottom. ‘How cheap can we get that one task to be?’” (20:58 | Regan Parker)

    Links

    Connect with Regan Parker:

    www.shiftkey.com

    https://www.linkedin.com/in/regan-parker-58ab531a

    https://www.shiftkey.com/trends

    Connect with Cait:

    Initial Call with Cait: bit.ly/callcait

    Initial Call with Sarah: bit.ly/callsarahv

    Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]

    Podcast production and show notes provided by HiveCast.fm

  • #straightfromcait: 3 Ways To Add Ease To Your Day Without Changing Your Circumstances

    #straightfromcait: 3 Ways To Add Ease To Your Day Without Changing Your Circumstances

    · FRIED. The Burnout Podcast

    Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]

    “I want you to forcibly slow yourself down,” says Cait on this #straightfromcait episode of FRIED where she offers three tips—and a special bonus—to help you create more ease throughout your day, without taking away from any of your responsibilities or plans. These are short, simple yet effective ways to check in with yourself physically, mentally and emotionally to eliminate unnecessary tension and make life’s tasks more bearable.

    Cait will share which parts of the body to focus on to lower your overall stress response and signal to your vagus nerve that you’re OK. She’ll explain why slow grooming reminds us that we’re safe and how we can cut down on the false sense of urgency that drives most of us throughout our days.

    Life is busy, and no one can expect to be relaxed all day every day. But taking a few extra minutes to incorporate these tips into your daily routine will do wonders to make you feel more relaxed, at peace and at ease as you tackle your tasks.

    Quotes

    “With only those three things, you will create more ease throughout the course of your day, and you will be signaling to your vagus nerve that you’re OK, that you’re getting through the day, and you’re not adding any extra tension where it’s not necessary so this will lower and damper your stress response over all.” (1:42 | Cait Donovan)“When you take those extra few minutes to slowly groom yourself, you are giving your central nervous system a signal that you’re safe and OK because you can’t groom when you’re in danger.” (3:09 | Cait Donovan)“Not every task is going to feel wonderful and I’m not asking you to make it feel wonderful, but what if you could take just a few moments to turn on the Spotify playlist that you love that makes you feel good while you are folding and putting away laundry.” (4:23 | Cait Donovan)“Because so many of us function with this really false sense of urgency in every single task we do, I want you to forcibly slow yourself down.” (5:05 | Cait Donovan)

    Connect:

    Initial Call with Cait: bit.ly/callcait

    Initial Call with Sarah: bit.ly/callsarahv

    Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]

    Podcast production and show notes provided by HiveCast.fm

  • Rochelle Younan-Montgomery: Healing Burnout Through Boundaries and Self-Compassion

    Rochelle Younan-Montgomery: Healing Burnout Through Boundaries and Self-Compassion

    · FRIED. The Burnout Podcast

    Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]

    “What am I doing? I’m performing for other people,” says Rochelle Younan-Montgomery, published author, keynote speaker and founder and CEO of The Reset. In the wake of a physically and emotionally agonizing miscarriage, Rochelle attempted to override her grief by powering through at work. Like so many who experience burnout, she felt her worth was tied to her productivity and performance, and today on FRIED she discusses how she learned to overcome that mindset, as well as how it was shaped by religion, racism and growing up in an immigrant family.

    Rochelle discusses how she learned to listen to her body's cues as a means of gaging a misalignment with her authenticity and soul's purpose. She talks about knowing when it's time to stop excavating and to start putting knowledge into practice. She also shares her "Open the Front Door" framework for entering into discussions that prevent the build up of resentment and allows both parties to be heard and to set clear boundaries.

    Join today's discussion to learn what Rochelle has learned from her years of deep spiritual work as well as from her yoga practice.

    Quotes

    “I thought I could power through. I thought, ‘No, I’ve got this. I’ve held a lot in the past. I’m good. I’ll show up. Work matters most. Productivity matters most. I have responsibilities. I can grieve quietly and secretly. I had a male boss, so I didn’t feel safe to share with him.” (7:10 | Rochelle Younan-Montgomery)“And then it just became clear, ‘What am I doing? I’m performing for other people. I’m performing like this, ‘I’ve got my shit together,’ kind of person that can handle anything. What is that saying, especially to my daughter? What message does that send that I don’t deserve time and space to grieve and for my body to heal?” (8:21 | Rochelle Young-Montgomery)“I don’t have time and energy nor do I want to choose to override my body and mind and spirit anymore because my family and my kids and my well-being matter more to me than performing and being perfect and showing up as ’the strong leader.’” (9:50 | Rochelle Younan-Montgomery)“When I don’t feel authentic, when I don’t feel like I’m in my truth, my body tells me. And I, for a long time, have not been in tune with my body, so looking back, I can look at that situation more clearly now. At the time, I just felt, ‘Oh, maybe I’m a little bit nervous because I’m doing something in front of a group.’ But that’s never been an issue for me, I love having a captive audience. It’s more about—now, looking back I can see—oh, prayer, in that way, felt like I was maybe lying. Something felt disingenuous and my body was screaming trying to tell me, ‘What are we doing here? Do we really believe this?’” (19:22 | Rochelle Younan-Montgomery)

    Links

    Connect with Rochelle Younan-Montgomery:

    https://www.rochelleym.com

    https://www.instagram.com/the_reset_by_ro/

    https://www.linkedin.com/in/rochelleyounanmontgomery/

    https://www.rochelleym.com/download

    Connect with Cait:

    Initial Call with Cait: bit.ly/callcait

    Initial Call with Sarah: bit.ly/callsarahv

    Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]

    Podcast production and show notes provided by HiveCast.fm

  • Erica Rooney: Sticky Floors and Glass Ceilings - It's Time To Get UNSTUCK

    Erica Rooney: Sticky Floors and Glass Ceilings - It's Time To Get UNSTUCK

    · FRIED. The Burnout Podcast

    “Spoiler alert: You’re not stuck. There’s always something you can do,” explains today’s guest Erica Rooney, keynote speaker, highly-sought after executive coach and author of the best-selling book, “Glass Ceilings and Sticky Floors,” the latter of which, she explains, are the limiting beliefs and toxic behaviors that keep so many of us from moving forward and reaching our goals and potential. On today’s episode of FRIED, Erica joins host Cait Donovan to discuss the fear of asking for help, the fallout within a generation of women who were raised to believe they can have it all, and why, for most of us, burnout started before we even reached the age of five.

    Like so many women, Erica was “working like she didn’t have kids and parenting like she didn’t have a job,” and turned to alcohol to cope with the never-ending list of “shoulds” she kept piling onto herself. She and Cait discuss the parallels between addiction–so much of which is not to substances but feelings and expectations—and burnout. Erica discusses her SNAP method, a four-step science-backed framework to help you become more aware of your body’s signals, to ask yourself the tough yet important questions and to pivot into a new and more productive mindset.

    Join today to learn the mentality that makes Cait want to kick people in the teeth—with love—and how to choose a better way of thinking.

    Quotes

    “The core of the problem wasn’t my corporate job, it wasn’t anything external. The core was within my own expectations and what I felt I had to do. No one else was putting those expectations on me.” (5:43 | Erica Rooney) “There’s a very similar stigma that we’re holding onto with addiction, alcoholism and also with burnout because burnout often feels like, ‘Well, I should have made better choices, I should have done something differently.’...Burnout is not your fault. This shit started way before your burnout happened. If you’ve burnt out in your life, let me promise you that that shit started before you were five.” (12:42 | Caitlin Donovan)“Addiction is so much more than substance. Absolutely agree with that because when I think back on the things that just fueled me up, kind of like that first sip of wine—yes, here we go—it would be a raise, a new job, a new title. ‘Oh, I’m being sent to France for work. Look at me. Look at my fabulous life.’...it is very, very addictive to be able to call people and, ‘Oh, what’s going on with your life?’ Oh, I just got promoted to this.’ And it’s all crap. (20:40 | Caitlin Donovan and Erica Rooney)“I recognize that the system is the problem. The system is the problem but what I know about changing systems is it takes generations and generations. And we are changing the system, we are, but it will not be at the level that I want it to be until I get six feet under the ground. So, for me, I thought, ‘What can I do? What can I do? There’s got to be something that I can do, not to change the system, but for my own self, so that I don’t have to be person experiencing all these gaps.’” (30:24 | Erica Rooney and Caitlin Donovan)

    Links

    Connect with Erica Rooney:

    https://www.ericaandersonrooney.com

    https://www.instagram.com/ericaandersonrooney/

    https://www.linkedin.com/in/ericarooney/

    https://ericaandersonrooney.myflodesk.com/

    Connect with Cait:

    Initial Call with Cait: bit.ly/callcait

    Initial Call with Sarah: bit.ly/callsarahv

    Podcast production and show notes provided by HiveCast.fm

  • #straightfromcait: How Your Biology Could Be Sabotaging Your Mindset Shift—and What to Do About It

    #straightfromcait: How Your Biology Could Be Sabotaging Your Mindset Shift—and What to Do About It

    · FRIED. The Burnout Podcast

    “Your biology could be working against you,” says host Cait Donovan, when it comes to your ability to foster a hopeful and positive mindset. As it turns out, those with adverse childhood experiences (ACE) can lack the brain plasticity necessary to adopt a new growth mindset. Luckily, you have the power to change this and in this episode of FRIED, Cait shows you how.

    She shares the three steps necessary to bolster and support yourself in order to enable the process. She reiterates once again why safety is the building block to resilience, change and burnout recovery, and the importance of movement, sleep, proper nutrition and hydration.

    The body and the brain are more interconnected than we tend to recognize in Western culture. Join today’s FRIED episode to use that connection to foster, rather than hinder, growth and recovery.

    Quotes

    “The idea is if you could just get more growth mindset, then your brain will respond and everything will work swimmingly. But Chinese medicine philosophy taught me to look at bodily systems and how we function in the world and how we behave a little differently than how it’s taught in the West. Things are more connected, more interwoven, less separate and there’s an emphasis on the fact that most causes could be effects and vice versa. And also, a cause might only have an effect if there’s an underlying, pre-existing risk factor.” (1:20 (Caitlin Donovan)“The questions we need to be asking are, “Why are some people able to access hope more easily than others? Why do some people react to stress in different ways than others? What are the pre-existing factors over the course of someone’s life that allows them to create a more hopeful outlook or mindset? Are there biological factors that support hope? Are there biological factors that impede hope? Are there biological factors that support positive mindsets or that impede positive mindsets? What I’m looking to explain is that there is more to positive mindset than just deciding to think differently and then think differently.” (4:02 | Caitlin Donovan)“Your brain cannot change, you do not grow courage, nothing happens until your body feels safe. Your nervous system doesn’t create more resilience, your Vagas nerve doesn’t tone—none of the things that all the people are talking about when it comes to burnout recovery happen unless your feelings of safety are improved.” (10: 40 | Caitlin Donovan)

    Links

    https://www.friedtheburnoutpodcast.com/post/jeff-harry-leave-your-serious-grownup-behind-and-heal-your-burnt-out-brain-through-play

    Connect with Cait:

    Initial Call with Cait: bit.ly/callcait

    Initial Call with Sarah: bit.ly/callsarahv

    Podcast production and show notes provided by HiveCast.fm

  • #straightfromcait: Burnout or “Just Stress”? Here’s How to Tell the Difference Once and For All

    #straightfromcait: Burnout or “Just Stress”? Here’s How to Tell the Difference Once and For All

    · FRIED. The Burnout Podcast

    Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now!

    “Differentiating burnout from stress is one of the most popular questions around burnout,” says host Cait Donovan. On today’s #straightfromcait episode, she will reveal what she calls ‘the line in the sand’ that separates “mere” stress from the kind of burnout that requires recovery. She’ll explain what it means when your downtime—even if it is weeks or months long—leaves you feeling just as overwhelmed and depleted as when you were working.

    She will also walk us through the first few steps that make up the FRIED framework which was designed to help us recover from burnout. She’ll also explain what you can expect from UNFRIED, her four-month small group coaching practice cultivated based on years of various practices.

    Join today’s episode to learn more about what it means to be truly burnt out, and move one step closer to recovery.

    Quotes

    “Chronic stress is the cause of burnout, so a better question would be, ‘Is my stress chronic enough to lead to burnout? Has my chronic stress already led to burnout, or not yet?’ Because you can’t have burnout without stress but you can have stress without burnout.” (1:21 | Cait Donovan)“The continuum of chronic stress that leads to burnout, there is a line in the sand that gets drawn. Just one. A really simple one. A really easy ‘is-this-already-burnout-or-not?’” (1:41 | Cait Donovan)“You decide to take a few days off, and you have a long weekend, and at the end of those few days you’re thinking, ‘It doesn’t feel like I took any time off at all. I don’t feel at all better, I didn’t manage to get anything done. I don’t feel like I’m going to be able to get anything done tomorrow.’ 
You find yourself at the end of it saying, ‘I’m supposed to feel better now, right?’ But you don’t.” (2:27 | Cait Donovan)

    Links

    Connect with Cait:

    Initial Call with Cait: bit.ly/callcait

    Initial Call with Sarah: bit.ly/callsarahv

    Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now!

    Podcast production and show notes provided by HiveCast.fm

  • #FRIEDguides: Why High Achievers Burn Out: The Dark Side of Success-Driven Mindsets

    #FRIEDguides: Why High Achievers Burn Out: The Dark Side of Success-Driven Mindsets

    · FRIED. The Burnout Podcast

    “It’s praised in our culture to have a bold, clear, big vision for the kind of impact you want to make in the world and in your life, but what’s not talked about is, ‘Is it realistic?” says Sarah Vosen as she joins Cait Donovan to co-host this latest episode of FRIEDguides. Today, the two discuss why high achievers tend to be the first to burn out. It has to do with unrealistic expectations–both for their achievements and their capacity to achieve. As a result, high achievers continue to expend more energy than they receive in return, and–being so doggedly ambitious--don't stop, even when they’re on the verge of breaking down.

    Many high achievers are people who are operating from trauma and wounding, perpetually chasing a dangling carrot of success in order to feel worthy. Today, Sarah and Cait discuss the common signs of energy depletion, how we can manage them and start restoring our input.

    Join Cait and Sarah to learn more about savior complexes, controlling people through indebtedness, and the hidden hazards of having high kitchen counter tops.

    Quotes

    “It’s praised in our culture to have a bold clear, big vision for the kind of impact you want to make in the world and in your life but what’s not talked about is, ‘Is it realistic?’ For your capacity as an individual and/or your team, if you have one, to actually achieve what you’ve set out to achieve without digging yourself a hole of depletion in the process.” (1:49 | Sarah Vosen)“Perfectionism and people-pleasing tend to be two sides of the same coin
and these things are rooted in wounding. It’s rooted in wanting to be seen, to be praised, to be loved, really, at the root. So, when you’re operating from this place, this wounded place, you feel like the more you achieve the more you’ll be loved, and so why wouldn’t you, especially if it’s possible.” (3:14 | Sarah Vosen)“The more you do, the more you output. So, the only way to get better and recover from burnout is to decrease your output and/or increase your input because you’ve got to fill that hole of depletion somewhere, somehow.” (8:53 | Sarah Vosen)“I feel like people who really get stuck in the burnout cycle are the high-achievers, first and foremost, because they wait the longest to get the support. And the habitual drive is strong, so until your literal will to push breaks down, you keep using it to keep going.” (17:48 | Caitlin Donovan and Sarah Vosen)“You can still make a difference and achieve, make an impact, have a vision in the way that you want to when you come back to it from this shored up, energetic, conscious place, where you are spending only what you want to spend on only what you want to spend it on, and you’re consciously receiving more than you were before.” (25:11 | Sarah Vosen)

    Links

    Connect with Sarah:

    One-on-one coaching free call with Sarah Vosen:https://caitdonovan.as.me/coachwithsarah

    Connect with Cait:

    Initial Call with Cait: bit.ly/callcait

    Initial Call with Sarah: bit.ly/callsarahv

    Podcast production and show notes provided by HiveCast.fm

  • Jacquelyn Fletcher Johnson: The Stories We Tell That Heal or Deepen Our Burnout

    Jacquelyn Fletcher Johnson: The Stories We Tell That Heal or Deepen Our Burnout

    · FRIED. The Burnout Podcast

    “I often say that story is the most powerful tool on earth and I really believe that,” says today’s FRIED guest Jacquelyn Fletcher Johnson, who, as the founder and CEO of the Heartwood Leadership Institute, has helped countless Fortune 500 executives step into their leadership. Today she joins host Cait Donovan to discuss the stories we tell ourselves—about who we are, what life and work are meant to be like and how these stories manifest in our lives and even in our bodies until we finally dig deep down and investigate what’s underneath them. The two women discuss the most common stories people—particularly those who end up burning out—tell themselves about worthiness, visibility and attempting to go the journey alone.

    Ingrained into us at the deepest cultural level are all the variations of author Joseph Campbell’s “hero’s journey”—wherein the protagonist sets out on a journey, encounters and overcomes obstacles and emerges victorious. Jacquelyn and Cait discuss the destructive messages this classic trope can nonetheless instill in us about our value being determined by how hard we struggle.

    One of the most powerful aspects of storytelling is its malleability. Join today’s conversation to learn how to shape the story you tell about yourself.

    Quotes

    “I really had to look myself in the face. I had to look at what I was doing, how I was behaving, and for me it really came down to one internal state and the stories that I was telling myself about who I was
and story was a huge part of that
Story helped me come back from that experience and become someone else.” (9:07 | Jacquelyn Fletcher Johnson)“It said to me, ‘I will only have to overcome something hard once, and once I’ve overcome this hard thing, I’m good.’ You know what it said to me? ‘Until I overcome a hard thing, I have no value, because if I haven’t overcome a hard thing, then where’s my value?’ And I didn’t give any credence to any of the hard things that came before burnout because those hard things were not as hard as other people’s hard things.’” (19:29 | Jacquelyn Fletcher Johnson and Cait Donovan)“This is story. It is malleable. It is based on our own interpretation of it, and so if we are living story unconsciously without actually looking at it, without talking about it, without seeing it for what it is and surfacing it, boy is it powerful and it is operating underneath everything.” (22:03 | Jacquelyn Fletcher Johnson)“We have our own legends. We have our own myths in our lives and that legend influenced much of my life and many of my decisions and it wasn’t until this big diagnosis where I was like, ‘Honey, you can’t do this alone,’ and my gosh—I learned more about love and about the people and what support looks like and what acts of love look like than I have ever experienced in my life.”(35:50 | Jacquelyn Fletcher Johnson)

    Links

    Connect with Jacquelyn Fletcher Johnson:

    https://www.heartwoodleadership.com

    https://jacquelynfletcherjohnson.substack.com/

    www.linkedin.com/in/jacquelynfletcherjohnson

    bit.ly/bouncebackorder

    https://www.amazon.com/Coyote-Wisdom-Power-Story-Healing/dp/1591430291

    https://www.jcf.org/learn/joseph-campbell-heros-journey

    https://bit.ly/exec-retreat

    Connect with Cait:

    Initial Call with Cait: bit.ly/callcait

    Initial Call with Sarah: bit.ly/callsarahv

    Podcast production and show notes provided by HiveCast.fm

  • Cait Donovan: The Rule of Thirds - Why Burnout Recovery Isn’t About Feeling Great All the Time

    Cait Donovan: The Rule of Thirds - Why Burnout Recovery Isn’t About Feeling Great All the Time

    · FRIED. The Burnout Podcast

    “I want you to give yourself permission to live in this rule of thirds,” says host Cait Donovan, borrowing a concept that Olympic runner Alexi Pappas recently shared online. Alexi's coach told her that anything you're doing right will feel a combination of good, bad and just neutral. Cait explains how this applies to burnout recovery, and how to incorporate it into your own life.

    She also discusses fourth grade teacher Ryan Brazil's viral clip which explains that we are not obligated to blindly follow our first and, perhaps, most impulsive thoughts. Instead, we have the power to adhere to or act upon any one of the many successive thoughts that align more with who we want to be.

    Cait shares a story from her own life where she chose to place emphasis on her second thought of compassion over her first thought of judgement.

    Quotes

    “If you are adhering to those thirds, it means you’re on the right path. You’re doing the right things. You’re pushing yourself hard enough but you’re not pushing yourself too hard. You are enjoying the good moments, you are paying attention to the things that aren’t great so you can fix them. You’re sort of doing all the right things. This is so true in burnout recovery.” (2:13 | Caitlin Donovan)“The fact of the matter is, your sleep is going to be bad, something external is going to happen, you’re going to have to prep for a conversation or an action item. You’re going to be disappointed in yourself for not sticking to a food regiment, or you’re going to—whatever. There are a million reasons to be in that space, but we don’t want you to be in that space for four days a week. We don’t want you to be in that space for seven days at a time, unless the next week is neutral and the week after that is great.” (4:58 | Caitlin Donovan)“I do remember having that second thought and thinking, ‘I would rather choose this way to think about myself and other people because I think it’s healthier and I think it’s safer.’ That doesn’t mean that when somebody’s really doing something terrible, you should excuse it and try to interpret it differently so you can explain it away.” (9:31 | Caitlin Donovan)“You get to decide which thought you stop on because the thought you stop on is probably the thought that you’re going to repeat to yourself.” (11:12 | Caitlin Donovan)

    Links

    Alexi Pappas: https://www.youtube.com/watch?v=cKndqq0CsRc

    Ryan Brazil: https://www.instagram.com/mrs.brazil_28/reel/C_MRG4vSh4g/

    Connect with Cait:

    Initial Call with Cait: bit.ly/callcait

    Initial Call with Sarah: bit.ly/callsarahv

    Podcast production and show notes provided by HiveCast.fm

  • Sarah Yovovich: Healing Burnout from Emotional Abuse with Five Element Wisdom and Strong Boundaries

    Sarah Yovovich: Healing Burnout from Emotional Abuse with Five Element Wisdom and Strong Boundaries

    · FRIED. The Burnout Podcast

    “Part of the empowerment is recognizing that the things that you’re weak in are actually just the flip side of your strengths,” explains Sarah Yovovich, teacher writer and body worker, who joins FRIED to discuss the kind of burnout which results from emotional abuse. The same emotional intuition that kept her empathizing with her abuser makes her a profound healer, deeply tuned into her clients’ emotional, physical and energetic layers through Thai massage--a meditation on loving kindness. Today, she speaks to Sarah Vosen about the five elements of Chinese medicine, how they changed her life and helped her heal from burnout.

    They also make her feel more connected to all elements of the world around her, a concept with which Sarah Jovovich, in turn, empowers her clients. She discusses the importance of community supporting each other and working in tandem. She also explains how she learned to set boundaries, for others’ benefit as much as her own.

    Join the two friends in a discussion about healing and empowerment, the pitfalls of being a “terminal optimist” and why abuse is like an expressway.

    Quotes

    “The way my sister put it was that when you live by an expressway you get used to the noise and the pollution and you don’t realize how much it’s wearing you down until you step away from it. And the stepping away from it was really difficult in this case because the expressway was my co-parent and my roommate in a very expensive city.” (10:22 | Sarah Yovovich)“When you’re in an abusive relationship, your nervous system is constantly being attacked. You’re in fight, flight, freeze or fawn all the time. If you’re living with somebody who’s being abusive of you, you never relax, and so your body starts to wear out from that.” (12:28 | Sarah Yovovich)“It allows me to recognize just how much I am a part of everything that happens all around me—of the seasons, of the planet, of the flow of energies in the universe, and to create stories around that that help me make sense of my life and my experiences. It’s also been really empowering in my healing work as a way to help other people make sense of what they’re feeling in their bodies and not feel like they’re at the whim of some tyrant body that’s misbehaving, but start to put together authority
 to see how all these things are connected and work with them instead of against them.” (27:25 | Sarah Yovovich)“That’s actually part of the empowerment is recognizing that the things that you’re weak in are not something to beat yourself up about. It’s actually just the flip side of your strength and that there are four other kinds of elements who have the strengths that you don’t have that are probably part of your community and you can support each other. It just proves to me we’re meant to work together.” (39:17 | Sarah Yovovich and Sarah Vosen)

    Links

    Connect with Sarah Yovovich:

    https://www.sarahpeutics.org

    https://instagram.com/acro.mama

    www.linkedin.com/in/sarah-yovovich-2124b07

    https://sarahpeutics.mn.co/plans/52216?bundle_token=62c36ddc4adc3001097cd7c8962de3f4&utm_source=manual

    One-on-one coaching free call with Sarah Vosen:

    https://caitdonovan.as.me/coachwithsarah Element constitution quiz: https://s.pointerpro.com/primaryelement

    Connect with Cait:

    Initial Call with Cait: bit.ly/callcait

    Initial Call with Sarah: bit.ly/callsarahv

    Podcast production and show notes provided by HiveCast.fm

  • Roslyn McLarty: Founder Burnout and The Bravery of Going WITHIN

    Roslyn McLarty: Founder Burnout and The Bravery of Going WITHIN

    · FRIED. The Burnout Podcast

    “I just didn’t feel like I had the permission to bring that part of myself into the workplace and say, ‘Hey, I want to start making some shifts,’”says Roslyn McLarty, of her time as co-founder of the GIST, a women-run sports media brand, making sports more inclusive. As the company grew, so did the responsibilities and overwhelm, and she found herself growing away from the company. Since completing burnout recovery coaching with Cait through Cait’s Wayfinder program, Roslyn has learned that when you act in integrity with what your mind, body and soul want to do, not only do you deliver the most impact, you have more to offer the company, and as a founder, set the example for those around you. On today’s episode of FRIED, she shares how her journey through burnout has informed the founding of her latest venture Within, a personal development platform for purpose-driven leaders.

    A large part of Roslyn’s burnout recovery included learning to be present in her body—rather than just living inside of her own head—and get in better touch with her intuition. She learned to get to the root of her people-pleasing tendencies, to release her resentments and frustration.

    Roslyn’s story proves what a difference a year can truly make. Join today’s discussion to hear the advice she has for founders based on what she’s learned throughout her own journey.

    Quotes

    “I think awareness is the first step. I think the harder thing, for me, is even just believing that you are deserving of doing work that you enjoy and that maybe you have something to bring to the table other than what you thought.” (12:35 | Roslyn McLarty)“Those parts of me weren’t being fully utilized at the company, and I think they could have been really valuable but I just didn’t feel like I had the permission to bring that part of myself into the workplace and say, ‘Hey, I want to start making some shifts toward these energy-giving areas for me, so that I can stay in the company sustainably, so that I can have something that’s filling my cup so that I can do this and some of the other things that I inevitably need to do that maybe aren’t the most energy-giving but can we at least figure something out.’” (13:10 | Roslyn McLarty) “Before going through all this I was someone who operated fully from the shoulders up, in my head. I wasn’t connected to my body’s intuition. I wasn’t hearing the signs that I was burning out or that things weren’t right, that something wasn’t integrity for me, in my life.’” (19:43 | Roslyn McLarty)“When you’re someone who’s been holding it all in and putting everybody first
 you don’t know another way of being, whether it’s how you cope or how you were taught. So, to realize there’s a different way and you can let it all out is really empowering.” (24:50 | Roslyn McLarty)“I think that’s the thing that gets in the way: people just believe if I’m not working hard, I’m not going to be successful or I’m not creating value, and actually, if you’re working too hard, you’re not of service to your company. So, trying to shift to this idea that you should be working in a scope that works for you and lights you up.” (36:14 | Roslyn McLarty)

    Links

    Connect with Roslyn McLarty:

    https://within.beehiiv.com/

    https://www.instagram.com/roslynmclarty/

    www.linkedin.com/in/roslyn-mclarty-51058223

    Connect with Cait:

    Initial Call with Cait: bit.ly/callcait

    Initial Call with Sarah: bit.ly/callsarahv

    .Podcast production and show notes provided by HiveCast.fm

  • Nicole Maitland: Riding Life’s Waves – Trusting Your Body During Emotional Uncertainty

    Nicole Maitland: Riding Life’s Waves – Trusting Your Body During Emotional Uncertainty

    · FRIED. The Burnout Podcast

    “Cool, this is an emotion, but what is it telling me? What is the information?” asks Nicole Maitland, host of the podcast “Yarns for the Soul” and today’s guest on this episode of FRIED hosted by Sarah Vosen. The same high level of sensitivity that made Nicole an effective human rights lawyer in her native New Zealand made her vicariously vulnerable to her clients’ trauma, and her people-pleasing tendencies drove her to give her best to those clients even as her body was screaming for her to stop. Today, Nicole explains how she is learning to give herself the time, space and permission to feel her feelings without guilt or judgment, and what’s more, to learn to determine the message and information her emotions are trying to deliver.

    She compares emotions to waves, and the messages the emotions contain, to boats. When we let the waves wash over us and pay attention to the boats, we can receive the message that ultimately helps us bring ourselves more into what Sarah calls “soul alignment”— the lack of which is what leads to burnout in the first place. Nicole also talks about listening to the messages your body is trying to tell you, either through the symptoms of burnout, or in the subtle ways your gut and heart are trying to lead you in the right direction.

    Currently, Nicole is living the life of a “slow nomad,” and in turn is learning to let her soul be a “free and easy wanderer.” Learn more about her journey, how working with a naturopath changed her perspective and what she learned about life from growing up on her family’s farm.

    Quotes

    “As I look back now, that was kind of the last domino to fall. I can see that I was already chronically stressed probably from when I first started as a lawyer, even maybe before, when I was studying at university. And then I kind of just kept pushing because I didn’t know what else to do.” (6:13 | Nicole Maitland)“Riding those waves, you can see if there’s a boat that’s coming along and so, the wave itself is a certain emotion—it could be anger, sadness or whatever it is—but if you detach from the wave and look at the boat, which is a message
What is it trying to tell me?” (18:54| Nicole Maitland)“I know some people aren’t label-oriented, they don’t need a diagnosis but I think, for me, that’s where I’ve struggled because I find those labels helpful
 now having the words of ‘highly sensitive person,’ I can use that as a lens to reflect back on everything, particularly my work as a lawyer and thinking, ‘Oh, that’s why I was different. That’s why I functioned differently,’ kind of bringing kindness to previous versions of myself.” (31:20 | Nicole Maitland) “Physically, it can come from different places. It’s the heart, or the gut, possibly. The heart is, ‘What am I really feeling? What feels aligned?’ The gut is more the intuition, those things that you maybe can’t explain, but a little message or a tap on the shoulder, ‘I don’t know why, but let’s follow that.’ (44:18 | Nicole Maitland)

    Links

    Connect with Nicole Maitland:

    https://nicole28j.wixsite.com/nicole-maitland-1

    https://www.instagram.com/yarnsforthesoulnicole/

    https://www.linkedin.com/in/nicole-maitland-4544706a/

    Connect with Cait:

    Initial Call with Cait: bit.ly/callcait

    Initial Call with Sarah: bit.ly/callsarahv

    Podcast production and show notes provided by HiveCast.fm

  • Bryan Huhn, CFP: Money Stress, Burnout, and Living According to Joy

    Bryan Huhn, CFP: Money Stress, Burnout, and Living According to Joy

    · FRIED. The Burnout Podcast

    “What’s more important: being happy for having some stupid business card?” Asks Bryan Huhn, who joins FRIED today to discuss the relationship between financial stress and burnout, particularly when we allow the money we’re making—and the money we think we can’t live without—to convince us we need to remain in jobs that are making us miserable even to the point of illness. Bryan spent years valuing what people thought of him more than his own genuine passions and in an effort to people-please, pursued a career in finance rather than his dream of becoming a baseball coach. This led to a toxic cycle where his self-worth was tied to a job he had no passion for and therefore didn’t excel at, the stress of which, he believes, contributed to a cancer diagnosis in 2015.

    With what he’s learned, he wants to help others make the most of their money so that they can create the best lives for themselves, and don’t have to spend another minute in jobs that they hate. As he explains to host Cait Donovan, this requires being brutally honest with yourself about where your money is going, what that says about what you value, and how you can start financially planning so that you can buy your freedom without wasting any more of that resource that is perhaps more valuable than money: your time.

    This requires getting real with yourself, while at the same time refraining from judging yourself or comparing yourself to anyone else. Join today’s episode of FRIED to learn how your approach to financial planning will help you start to live your best life.

    Quotes

    “That’s one thing I would say: Don’t ever compare. If there’s something you’ve been through, even if it seems really minor, it has a major impact on your life and the way your brain works. So, having that self-compassion, I think, is really important.” (4:43 | Bryan Huhn)“Money is imaginary. It literally is not real. We, as humans, just decided, ‘Hey, this thing, this piece of paper, this U.S. dollar is worth something and we all agree that it is, and that’s how we’re going to interact with one another and get the things we want. It could just as easily be Bitcoin. It’s not real, so why should your goal be to maximize how much of it you accumulate? No, the purpose of it is to live the best freaking life that you can possibly live.” (20:33 | Bryan Huhn) “OK, where’s my money going? So, what am I valuing? Because if you really want to know what someone cares about, look at their bank statement and their calendar. The time and the money. It’s a really good way to measure that. So, it almost forces you to do that deep work that so many people resist.” (27:35 | Bryan Huhn)“There’s no judgment there. It’s just being honest with yourself and I think a lot of times, especially in my industry, they make people feel really judged. It’s kind of cliche to hear a financial planner say, ‘Don’t spend six bucks on your Starbucks coffee every morning. Shut up. Don’t tell people what they should value, but help them figure it out and help them be brutally honest with themselves.” (30:13 | Bryan Huhn)

    Links

    Connect with Bryan Huhn:

    https://www.linkedin.com/in/bryanhuhn/

    Connect with Cait:

    Initial Call with Cait: bit.ly/callcait

    Initial Call with Sarah: bit.ly/callsarahv

    Podcast production and show notes provided by HiveCast.fm

  • #straightfromcait: Getting Out Of The Toxic Workplace Burnout Cycle

    #straightfromcait: Getting Out Of The Toxic Workplace Burnout Cycle

    · FRIED. The Burnout Podcast

    Ready to leave burnout behind for good? Join UNFRIED: A Small Group Burnout Recovery Program and start reclaiming your energy and joy. Apply today! https://bit.ly/unfryapply

    “The problem isn’t you; the problem is the toxic workplace,” explains host Caitlin Donovan on this latest #straightfromcait episode of FRIED, in which she discusses the dangers of returning to a toxic workplace only to repeat the burnout cycle again, as if you never made any recovery progress. Too often we’re led to believe that if we improve ourselves enough, we can develop an immunity against a bad environment, which, as Cait says, simply isn’t true.

    On today’s episode, she explains why you should reconsider returning to your toxic workplace, and, if you do find yourself there, what to do if you find yourself unsupported. She discusses the common feelings of isolation, loneliness, emotional and mental paralysis and low self-esteem that accompany this scenario, and the devastating effects of bullies in the workplace.

    You’ve come too far in your burnout recovery to jump back into the very situation that got you burned out in the first place. Join Cait today to learn the importance of being aware of, and listening to your body responses, to better detect and determine if your environment is safe.

    Quotes

    “What happens, because of pop culture and pop psychology, is people assume that if they just get stronger, have better boundaries or can manage their emotions better, that somehow they will be able to manage and handle a toxic environment. That would be like saying, ‘If I just meditate enough, I can swim in toxic chemicals and they won’t bother my body.’ That’s just not true.” (2:56 | Caitlin Donovan) “There are a lot of people who explain that they, after something like this happens, are left with really low confidence. They’re feeling worthless, they feel socially isolated. They don’t know how to search for a new job; they’re nervous about searching for a new job. They’re wondering if they’ll ever be able to work again. Their social circle often doesn’t know how to respond, which is not their social circle’s fault, most people are just not educated well enough in the realms of burnout to have these conversations easily.” (6:37 | Caitlin Donovan) “And then that social isolation turns into loneliness, and you feel like the odd one out and you feel like, ‘Oh, my God, why is everybody around me making it in life and I can’t hang, I can’t hack it.’ And then that turns into a general feeling of despair.” (7:08 | Caitlin Donovan)“It only takes one bully, one crappy boss to set things totally sideways. And I know that people who work in HR and leaders don’t want to hear that one crappy boss can really ruin it like that for someone, but they can, and they do, and the cost is magnificent. The cost is immense for this person.” (9:38 | Caitlin Donovan)

    Links

    Connect with Cait:

    Initial Call with Cait: bit.ly/callcait

    Initial Call with Sarah: bit.ly/callsarahv

    Ready to leave burnout behind for good? Join UNFRIED: A Small Group Burnout Recovery Program and start reclaiming your energy and joy. Apply today! https://bit.ly/unfryapply

    Podcast production and show notes provided by HiveCast.fm

  • Daisy Auger-Dominguez: Burnt Out Leaders Lead Burnt Out Teams

    Daisy Auger-Dominguez: Burnt Out Leaders Lead Burnt Out Teams

    · FRIED. The Burnout Podcast

    Ready to leave burnout behind for good? Join UNFRIED: A Small Group Burnout Recovery Program and start reclaiming your energy and joy. Apply today! https://bit.ly/unfryapply

    “How do we rewrite the playbook together?” asks Daisy Auger-Dominguez, global leader, workplace strategist and author of the upcoming book “From Burnt Out to Lit Up,” on today’s episode of FRIED. The contemporary workplace is in major flux at the moment. In addition to being in collective burnout that we’ve just been able to give a name to, we’re also in what Daisy calls a “messy middle,” where workers are still learning how to effectively use their voices and leaders are trying to navigate these rapidly changing waters with archaic methods. So, how can leaders gain the skills to lead high-performing teams, shift workplace culture, and drive performance without causing more burnout? By showing up differently, modeling vulnerability and humanity for their workers, so that they feel seen, can heal, and eventually, help change the system from the inside out.

    Today Daisy talks about what it takes to do such healing. It includes being conscious of your sacrifices, weighing the pros and cons of your decisions, replenishing your social battery and staying on top of your cultural debt. Many leaders fall into the trap of thinking they’re needed everywhere 24/7—when delegating not only eases the leader’s burden but lets capable workers shine.

    Daisy explains how we can acknowledge the undue burden many groups experience in the workplace while exercising agency that helps not only us thrive but others as well. By rewriting the stories we tell ourselves, we help remodel the current paradigm of workplace culture into something better.

    Quotes

    “That’s what we’re hoping for from our leaders. We’re hoping that they will help us, get us to the other side, and that they will do so vulnerably; that they will do so with humanity; and that they will do so in a way that allows us to feel seen, validated and understood so that we can deliver to our best capacity.” (9:24 | Daisy Auger-Dominguez)“I do believe that when you tell the world that you have boundaries, you tell the world that you matter. But I also think 
what I do for me is also what I model for others so that—they don’t have to do what I’m doing, but they can create the conditions where they can thrive.” (20:40 | Daisy Auger-Dominguez)“One of the practices in the book that I share is about reframing our narratives, reframing our stories, because for a long time, the story I told myself was, ‘As a woman
 As a woman of color
’’ all these ‘only’ characteristics that you have, I needed to show up differently. And to be fair, and this is to your naysayer listener, I had to. I really did have to.” (24:07 | Daisy Auger-Dominguez)“I know the system has failed me, but how do I exercise my agency to figure out how I thrive in this way, and by doing that, help change the system? Because by my figuring out, ‘How do I show up differently, and ‘How do I help others show up differently,’ we help build that new leadership. We were just talking about how most leaders are using the same old playbook. Well, how do we rewrite the playbook together?” (27:02 | Daisy Auger-Dominguez)

    Links

    Connect with Daisy Auger-Dominguez:

    https://www.daisyauger-dominguez.com

    https://www.instagram.com/daisyaugerdominguez/ https://www.linkedin.com/in/daisyaugerdominguez/

    Connect with Cait:

    Initial Call with Cait: bit.ly/callcait

    Initial Call with Sarah: bit.ly/callsarahv

    Burnout doesn’t have to be your story. Apply to UNFRIED: A Small Group Burnout Recovery Program and start your journey toward lasting recovery. Spots are limited—apply now! https://bit.ly/unfryapply

    Podcast production and show notes provided by HiveCast.fm

  • Cathy Richards: Aging Gracefully, Burnout and Dementia

    Cathy Richards: Aging Gracefully, Burnout and Dementia

    · FRIED. The Burnout Podcast

    Ready to leave burnout behind for good? Join UNFRIED: A Small Group Burnout Recovery Program and start reclaiming your energy and joy. Apply today! https://bit.ly/unfryapply

    “What kind of 85-year-old do you want to be?” asks Cathy Richards, exercise physiologist, wellness coach and best-selling author of “Boom! Six Steps to Living a Longer, Healthier Life” who joins the podcast to help us learn what we can do to protect our brains against neurodegenerative diseases such as dementia and Alzheimer’s Disease. The habits we build now—starting with as little as just five minutes a day—will help, in large part, to determine the quality of our later years.

    The best thing you can do? Get moving. This doesn’t have to mean exercise. Cathy and Cait discuss the power of movement to not only yield physical benefits such as weight loss, but helps to promote neuroplasticity that will help us develop healthier thoughts and, ultimately, belief systems. The point is to build small consistent habits over time.

    The future is coming faster than we think. Though none of us has entire control over it, we can begin today to form the best version of ourselves in the future.

    Quotes

    “I will say that I think that sleep is one of the biggest things we can do
I don’t think in general that sleep is protected as much and it’s not part of American culture to get enough sleep, I would say, in my opinion. I feel like we’re always deciding if we have more to do, we just stay up late and we get up early.” (9:32 | Cathy Richards)“Totally modest investment of time can yield enormous benefits. It doesn’t have to be a lot, it doesn’t have to be complicated and we really can’t afford not to. That’s the thing, if we could prescribe movement, whether it’s for migraines, or whatever it is, or whatever your problem, movement can fix it, or can help fix it. Almost every single solitary time.” (17:30 | Cathy Richards) “People get stressed out thinking, ‘What do I need to do to prevent my heart disease?...what do I need to do to protect my brain?’ Guess what? It’s all the same list
Moving your body has more impact on your brain function than anything else you could do.” (33:18 | Cathy Richards) “You don’t turn into the kind of 85-year-old that’s in a nursing home versus traveling the world at 84. We’re building the kind of 85-year-old we want to be right now.” (47:52 | Cathy Richards)

    Links

    Connect with Cathy Richards:

    https://www.cathyrichards.net/blog/taking-a-year-to-inspire-vitality-in-yourself https://www.cathyrichards.neet

    https://www.instagram.com/inspiringvitality

    https://www.linkedin.com/in/cathymrichards/

    https://www.cathyrichards.net/brainpower.html https://www.facebook.com/groups/intentionallivingandlongevity

    Connect with Cait:

    Initial Call with Cait: bit.ly/callcait

    Initial Call with Sarah: bit.ly/callsarahv

    Burnout doesn’t have to be your story. Apply to UNFRIED: A Small Group Burnout Recovery Program and start your journey toward lasting recovery. Spots are limited—apply now! https://bit.ly/unfryapply

    Podcast production and show notes provided by HiveCast.fm

  • Dr. Saundra Dalton-Smith: The 7 Types of Rest

    Dr. Saundra Dalton-Smith: The 7 Types of Rest

    · FRIED. The Burnout Podcast

    Ready to leave burnout behind for good? Join UNFRIED: A Small Group Burnout Recovery Program and start reclaiming your energy and joy. Apply today! https://bit.ly/unfryapply

    “We really need to break our limitations of what we say rest is,” says Dr. Saundra Dalton-Smith, a board-certified internal medicine physician, internationally renowned thought leader on well-being, and author of the bestselling book “Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity.” By overwhelming demand, Dr. Saundra joins the FRIED podcast to discuss the seven types of rest, which she explains is distinct from—but nonetheless essential to—sleep. She’ll explain how you can determine in which area of your life—from the mental, physical and emotional, to the sensorial, spiritual and creative—-you are experiencing the greatest rest deficit, and how you can begin to fill those empty buckets amidst your busy life, not around it.

    Along the way she reveals some surprising insights about the nature of rest and unpacks some of our most enduring misconceptions about it. Often what we think of as rest is really more work and when we think we are relaxing we are just indulging ourselves. She explains the difference between fitting in and true belonging, why trauma dumping can actually cause more stress, and why that watercolor painting class is not as creatively restoring as you may think it is.

    Over 250,000 people have discovered their personal rest deficit with Dr. Saundra’s help. Join today’s episode to learn how you can discover yours and start your journey toward overcoming burnout and living your best life.

    Quotes

    “I got to this point where I realized all of the work and energy that I put into building that life that looks so good, I could put the same energy into building a life that actually felt good, and that actually was a life that was satisfying and did give me the things that I desire.” (4:49 | Dr. Saundra Dalton-Smith) “Do something. Don’t settle for exhaustion. I feel like that’s the culture we’ve lived in. We’ve settled for, ‘Well this is just how everybody feels. Everybody’s burnt out. Everyone’s exhausted. Nobody’s happy.’ It’s not true. It’s a lie.” (13:51 | Dr. Saundra Dalton-Smith)“I think for a lot of people, we feel like sleep is the end all/be all of rest. And so we try to bypass all other forms of stress and just go straight to, ‘Give me six, seven, eight hours of deep, restorative sleep,’ and that’s just not the reality of it. You can pop pills all day, you’re not going to have restorative sleep. It just doesn’t work like that. It’s something that comes when your body, your mind, your spirit, your relationships, all of those components of rest feel safe, they feel rested. So, then it’s like your whole self is able to completely go into the truly helpless state of deep, restorative sleep.” (17:32 | Saundra Dalton-Smith) “Fifty years ago
we trained our brains for memorization, concentration and focus, whereas now we train our brains to multitask.” (21:08 | Dr. Saundra Dalton-Smith)

    Links

    Connect with Dr. Saundra Dalton-Smith:

    https://www.drdaltonsmith.com/

    https://www.instagram.com/drdaltonsmith

    https://www.linkedin.com/in/drdaltonsmith/

    https://restquiz.com/

    Connect with Cait:

    Initial Call with Cait: bit.ly/callcait

    Initial Call with Sarah: bit.ly/callsarahv

    Burnout doesn’t have to be your story. Apply to UNFRIED: A Small Group Burnout Recovery Program and start your journey toward lasting recovery. Spots are limited—apply now! https://bit.ly/unfryapply

    Podcast production and show notes provided by HiveCast.fm

  • #straightfromcait: Top 6 Environmental Factors that Burn You Out

    #straightfromcait: Top 6 Environmental Factors that Burn You Out

    · FRIED. The Burnout Podcast

    “Making yourself feel good in your own space is really important,” urges host Cait Donovan on today’s episode of FRIED, the second in a six-part series dedicated to the various factors that make us more vulnerable to burnout. Following the episode which covered factors in the workplace, today’s episode discusses the impact of our environment—both interior and exterior—on our parasympathetic nervous system and our ability to handle stress. Today, Cait will cover the importance of light exposure—and lack thereof—as well green spaces, clutter piles, and when. You’ll learn why even the way you store your cutlery can change the way you feel in your own space.

    No matter how much time, energy or money you have to devote to changing your environment—every little adjustment makes a difference. Cait shares research and science behind her suggestions, while also encouraging you to cater to your own individual preferences. She’ll share the three colors that are proven to inspire calm in the home, how to increase the function of your prefrontal cortex and how to create community around you even when you live alone.

    Ready to leave burnout behind for good? Join UNFRIED: A Small Group Burnout Recovery Program and start reclaiming your energy and joy. Apply today! https://bit.ly/unfryapply

    What small shift can you make in your environment in the next week? With that one small change you will begin to buy yourself the energy you will need to make the larger changes in your burnout recovery.

    Quotes

    “A lot of times, this is something that we have a lot of control over for relatively low cost—if not totally free—and we’re not thinking about it because so much of the “self-help” work out there is about fixing your mindset, and managing your perfectionism and doing something about your boundaries. Sometimes, when you can’t do any of those things, I want you to know there is still something you can do, some changes you can make, some influence you can have without having to be focused on doing all this work all the time.” (2:02 | Caitlin Donovan) “When you view the sunrise and view the sunset and your eyes are exposed—there are actually cones and rods in your eyes that are exposed to a particular level of blue light that’s given out during those hours, that help to set off your hormonal cascade, the circadian rhythm of your hormonal cascade properly.” (6:49 | Caitlin Donovan)“When we’re thinking about burnout recovery, we [often think] ‘Go boundaries, and have these conversations and maybe even quit your job or talk to your manager,’ and do all these big life things. Sometimes, the first thing you need to do is buy a round nightstand or something else equally seemingly insignificant in your world that will help lower your stress level so that you can manage the other things in your life with more ease so that you have more buffer in your stress response system to be able to handle the rest of life.” (13:41 | Caitlin Donovan) “You should feel community within your household if there are other people who live with you, and/or around your household. So, if there is no community at all in your neighborhood, even if the only community you have is that you have a dog and the fellow dog walkers say hello to each other when they’re out, that matters.” (17:32 | Caitlin Donovan)

    Links

    Connect with Cait:

    Initial Call with Cait: bit.ly/callcait

    Initial Call with Sarah: bit.ly/callsarahv

    Burnout doesn’t have to be your story. Apply to UNFRIED: A Small Group Burnout Recovery Program and start your journey toward lasting recovery. Spots are limited—apply now! https://bit.ly/unfryapply

    Podcast production and show notes provided by HiveCast.fm

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