A Guide to Understanding Brain Waves for Peak Performance

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We learn all we can about diets and exercise, supplements, medical check ups and even skin care. But there’s an often overlooked component to our health and quality of life: our brain waves! Just as we can influence our physical health through lifestyle choices, we can harness the different levels of brain waves to improve various aspects of our lives, from sleep to peak mental performance.

The miraculous human brain is a ceaseless symphony of activity, with neurons communicating through electrical impulses. These impulses generate brain waves, a measure of electrical activity, which vary in frequency and are associated with our state of mind and level of consciousness.  Healthline explains, “When a group of neurons sends a burst of electrical pulses to another group of neurons, it creates a wave-like pattern. These waves are measured in speed cycles per second, which we describe as Hertz (Hz).”

brain wave chart by section and color

Oscillations are measured in cycles per second. Different rates of oscillation (that is, different speeds of brainwave rhythm) correspond to different states of consciousness and mental activity, such as thinking and sleeping. The main brainwave patterns have been named after Greek letters: alpha, beta, gamma, delta, theta.

Let’s learn more about each level: 

Delta Waves (<4 Hz):

The slowest brain waves, predominant during deep, restorative sleep. Practicing conditions that enhance delta wave activity can significantly improve sleep quality.

Theta Waves (4-8 Hz):

The waves are associated with light sleep, meditation, and creativity. They bridge the conscious and subconscious realms, offering opportunities for profound creativity, healing, and personal growth.

Alpha Waves (8-14 Hz):

While you are alert during Alpha, you can be in this state with relaxation and calmness. Alpha waves can enhance focus, facilitate learning, and promote well-being. Learning techniques that promote alpha wave activity can be particularly beneficial for stress reduction.

Beta Waves (14-30 Hz):

These waves are dominant during our waking state, when attention is involved in cognitive tasks and the outside world. Beta waves are crucial for effective problem-solving and decision-making. Managing beta wave activity can help achieve peak mental performance without the downside of stress or anxiety.

Gamma Waves (>30 Hz):

The fastest of the brain waves, gamma waves are associated with heightened perception, problem-solving, and consciousness. Enhancing gamma wave activity is thought to correlate with improved cognitive function and emotional control.

Recognizing and understanding these different brainwave states holds immense potential. It can be integrated into daily life by intentionally shifting our brain wave activity through mindfulness practices, meditation, biofeedback, using binaural music or targeted exercise and relaxation techniques. Using those, you actually can optimize your mental performance, enhance creativity, improve sleep, and reduce stress.

I’ve written on Heart Leadership and Gut Intelligence, to expand awareness of just how much our bodies have going on.  Just as we’ve embraced other pillars of health and peak performance, it’s time to recognize the role of brain waves in our overall well-being. By becoming attuned to the rhythms of our brain and leveraging this knowledge, we can unlock new dimensions of health, productivity, and personal fulfillment! It might just be the next frontier in achieving your best life. 

Look for the sequel to this blog which will expand on some techniques that are being worked with to enhance brain wave levels. Join my newsletter with positive news, my monthly blog, and helpful resources to be sure you don’t miss a thing.

Crafting a Personal Mission Statement: Your Path to Purpose

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Have you ever found yourself wondering, in some quiet moment: ‘Is this all there is?’ Those whispers from within, hinting at a deeper yearning for happiness, satisfaction, or a clearer direction in life, are more common than you think. Life’s routine of paying bills and tackling emergencies may be balanced with wonderful trips, memorable family occasions and fun hobbies… but what truly fulfills us is pursuing these with an overarching sense of purpose.

Creating a personal mission statement is like drawing a map for the journey. Imagine navigating each day with a clear sense of purpose, leading to a life that’s not only more productive and happier, but truly fulfilling!

Without a personal roadmap, your life’s path can feel dictated by randomness, responsibilities and at times, the will of others. But it doesn’t have to be. A personal mission statement, crafted through curiosity, introspection and a bit of soul-searching, can illuminate your own vision and values, leading you to live your best life. 

Interested? Here’s a step-by-step guide:  

“Begin with the End in Mind” – Stephen Covey

To start, set up a folder or get a notebook devoted to the purpose. As you work with the steps below, jot ideas down and let writing flow. Anything you write down has a far more profound effect.  You can also record voice memos as ideas come, then make notes on what stood out after. The way this works is to mine for the thoughts and answers inside you, the place where your genuine resources reside. You’ll find by tapping into them they will organically take on a shape which you can hone into a truly authentic personal mission statement.  

  • Discover Your Strengths

To start, identify what you excel at, both professionally and personally. Highlight activities that bring you peace, joy, or that sense of being in the zone. Understanding what you’re good at and what brings you happiness is crucial for setting a clear focus.

  • Determine Your Values

Consider the question, “What is life asking of me?” Reflect on what meaning drives your responsibilities and contributions to your family and friends, in your community and at work. Now, think of your heroes. Which of their qualities inspire you or are ones you’d like to emulate. Pinpointing those contributions you find to be of worth and fulfilling will be the bedrock principles by which to guide your future actions.

  • Envision Your Best Self

Now that you’ve reacquainted yourself with your strengths and values and what makes you feel most useful and happy in each role, envision yourself at your best TODAY. It’s not about reaching back for attributes from younger years – you’ve already been there. Instead, reflect on moments you’ve felt most alive and fulfilled and jot those down as clues. It’s about who you want to be now, and how you want to make choices to effectively build the best life that is truest for you. 

  • Define Your Purpose

Assess these key areas of your life—physical, mental, social, spiritual—and how living your values should serve each. It can be clearer to you if you also list the roles you have, and do the same –two slightly different ways to get a well rounded purpose.  This isn’t an exercise about achievements you shoot for, but about detecting the principles you want to live by and who you aspire to become.

  • Envision Your Legacy

Fast forward to the future: What do you want to be remembered for by the people important to you and in each role you play? This vision can act as a powerful motivator for shaping your actions and decisions. When daily life can make you forget, or if you’re at a crossroads, remembering what you envision here can suddenly simplify your choices, often making the right one stand out clearly. 

  • Set Your Long View Goals

With all the groundwork laid, you can now articulate a few key, overarching goals. While we have many goals day to day or year to year, for this, look to broader, long range goals. Some examples may be: To cultivate a deep, trusting relationship with my life partner, to raise kids who know they are loved and valued for exactly who they are, to build a business that serves others and has a strong and satisfied staff, to be known as a person of integrity in business and my personal relationships. 

  • Write Your Mission Statement

This statement should be your guiding light, succinct yet comprehensive enough to give you direction both daily and in the long term. Whether it’s a flowing paragraph or two or bullet points, the clarity of your mission is what matters most.

A personal mission statement is more than words on paper; it’s a living document that evolves as you do. It’s about:

  • Leading a life aligned with your deepest priorities.
  • Navigating daily challenges with an eye on your long-term vision.
  • Steering clear of distractions that don’t serve your mission.
  • Becoming a creative force in your life and a positive influence on others.

In crafting your personal mission statement, you’re not just plotting a course for success but defining the very essence of your life’s journey. It’s your own constitution that aligns with your personal “Why’s” to guide both your daily actions and long-term outcomes – so worth investing a little time to do with interest and curiosity. Enjoy the process, for it is in this creation that you’ll find a deeper connection to your purpose and a more profound sense of direction in everything you do.  

And you’ll want to regularly review, revise, and refresh your mission statement to ensure it continues to reflect your deepest values and goals.

If you feel stuck or are struggling to define any of the steps above, it can help to flesh things out in conversation with a trusted mentor, teacher or coach. If you would like help to get started, to talk through any step where you may be stuck or need clearer vision, or want to revise a former mission statement, I’m here to help! Just contact me and we can discuss what best supports you on this very worthy endeavor.

 

Thinking Outside the Box: A New Paradigm

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The ability to think outside the box is more than just a skill—it’s a transformative power that can lead to greater productivity and innovation in our personal and professional lives. I’ve been reading up on this topic and have found several truly interesting  resources to share. Below are three different perspectives on thinking out of the box.  Drawing from these articles, let’s explore ways to dismantle the ‘walls’ of traditional thinking and kindle an environment where creativity and groundbreaking ideas can thrive.

The Walls of Conventional Thought

Traditional thinking can box us in with invisible walls. I found it helpful that a Forbes article took the tact of naming those walls after characteristics which limit our potential: blame, complaints, defensiveness, and closed-mindedness. It’s helpful to see each of these in the context of 4 walls to a box that you want to break free from. 

Recognize The Barriers

The first step is to recognize these barriers. The article defines each to help you do so. Then the work is to consciously strive to release those qualities.  You can do this by writing down just 2 or 3 simple changes you can make to get to the productivity and upliftment that await you beyond them. For example, they suggest these four practical starters. Look for how you can:

  • Transform blame into a sense of ownership. Owning it is actually good news, because you have the most power here to do something positive about it. 
  • Pivot from dwelling on problems to devising solutions. Looking for how to solve problems you’re in, with even the smallest positive steps forward, will feel incredibly freeing – and release a lot of energy you may not realize was keeping you down. 
  • Replace defensiveness with openness to accountability. Again, the best thing for progress is if the ball is in your court. You can gain respect for being accountable, and admiration for being willing to make something better. Defensiveness shuts doors to opportunity and connection.
  • Exchange closed-mindedness for a curiosity that welcomes new and diverse perspectives. Innovation relies on being open minded. Curiosity is a great way to test a concept or brainstorm… and it’s THE way great ideas happen. 

Instead of thinking outside the box, get rid of the box.” Deepak Chopra

 

 

Imagination and Fractal Changes

Venturing outside the box also calls for a ‘radical imagination,’ a concept focused on in a Harvard Business Review article. It’s about challenging the status quo with ‘wonder questions’. Again, the benefits of getting curious. Try frequently asking “I wonder why…” 

They introduce fractal changes – the subtle yet impactful shifts in our approach and mindset that impact the big picture. It’s a new perspective that is both simple and radically out of the box!. The article suggests that by focusing on consciously making micro-changes in both our behavior and thought processes, we create a ripple effect that can reshape the larger systems in play.

Thinking outside the box isn’t just a cliché; it’s a vital edge strategy for today’s rapidly changing world. It involves breaking free from traditional patterns,  and embracing both radical imagination and impactful fractal changes. 

As covered in last month’s blog, the journey of innovative thinking starts with a single step beyond conventional boundaries. If you’re poised to embark on this transformative journey, let’s connect and explore the possibilities together.

Embracing Liminal Space: A Courageous Pathway to Growth

White walls and doorway between two rooms to illustrate the topic of liminal space

In our fast-paced world, we often seek clarity and direction, but what about those moments when we find ourselves in a state of transition – the in-between phases of life? This is what we call ‘liminal space’, a concept that, if embraced, can transform our lives and lead to significant personal growth.

Understanding Liminal Space

Liminal space refers to a time of transition, a season of waiting and not knowing. This term originates from the Latin word ‘limen’, meaning ‘threshold’. It’s like standing at the doorway between two distinct areas, not fully in one place nor the other. These are the times when old structures or routines break down, and new ones have not yet formed.

Liminality can be unsettling because it challenges our sense of identity and certainty. It could be the time after graduation but before starting a career, the period following a relationship breakup, moving from one city to another or the phase when considering a significant life change.

Recognize You Are in a Liminal Space

Identifying you’re in a liminal space is the first step towards using it effectively. Signs include feelings of uncertainty, questioning life choices, or a sense of waiting for something to happen. You might feel disconnected from your old self but not yet connected to what’s next. It’s important to acknowledge these feelings without judgment- and to even welcome them. 

Using Liminal Space Productively

  • Embrace the Uncertainty
    • Liminal spaces offer unique opportunities for reflection and growth. Embrace the uncertainty and use this time to reassess your values, dreams, and goals. It’s a rare chance to ask yourself, “What do I really want from life?”
  • Practice Mindfulness and Patience
    • This period can teach patience and the art of living in the moment. Mindfulness practices like meditation can help you stay grounded and calm during times of transition.
  • Journaling and Creative Expression
    • Expressing your thoughts through journaling, art, or music can be therapeutic. It helps process emotions and can lead to surprising insights about your future path.
  • Explore New Possibilities
    • The fluidity of liminal space allows for exploration. Try new hobbies, travel, volunteer, or take short courses. These activities can provide clarity and may even open new doors.
  • Seek Support and Share Experiences
    • Talking with friends, joining support groups, or working with a coach can provide comfort and guidance. Sharing your experiences with others who are also in transitional phases can be incredibly validating and enlightening. Your Support Circles can really come into play here. 
  • Avoid Rushing to Fill the Void
    • While it’s tempting to rush into the next phase, remember that growth often happens in the waiting. Avoid making hasty decisions just to escape discomfort. See it instead as a time to mine riches – even if they may not be visible to you yet. Make it a practice in BELIEVING! 

The Courage to Grow

Liminal spaces require courage. They ask us to surrender control and embrace the unknown. However, these periods can be deeply rich in lessons and personal development. By recognizing and valuing these in-between times, we can transform our approach to life’s transitions, seeing them not as obstacles but as pathways to growth and self-discovery.

Liminal spaces are both challenging and enriching. They offer a unique perspective on life and an opportunity to realign with our true selves. Remember that this journey, though uncertain, can lead to profound growth and fulfillment.

If you’re navigating a liminal space and seeking guidance or support, let’s talk.  

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From Misstep to Mastery: Making the Most of Mistakes

Making the most of mistakes is a foreign concept to many. In our culture, we’re taught shame around mistakes, so they represent something to hide, and to equate with failure and the fear of judgement. 

Failure is not just inevitable; it’s necessary. It’s an integral aspect of the leadership landscape. How you respond to setbacks determines your influence and credibility in the professional realm. Often, our missteps arise from well-intentioned endeavors or sheer persistence. That’s important to remember.  So rather than viewing them as errors, it’s time to reframe our perspective: they are learning moments, packed with the potential to guide us towards better judgment, sharpened skills and more effective action. 

In October, I embark on my 26th year of coaching and consulting, on the heels of a transformative decade working as a lawyer. The journey, though fulfilling, hasn’t been devoid of pitfalls. I’ve stumbled here and there, and made my fair share of mistakes. But with each mishap I discovered an opportunity — a chance to grow, to evolve, and to fortify my toolkit with fresh insights. Each mistake has legitimate potential to make you better. 

Failure is simply the opportunity to begin again; this time more intelligently. —Henry Ford

Mistakes: Lessons in Disguise

See every mistake you make not as a misstep but as an avenue from which to glean wisdom. This is life’s way of course correction, and not a single soul is exempt from it. Keeping a ‘Beginner’s Mind’, a Zen concept that implies looking at every situation with openness and eagerness without preconceptions, is the key to staying rejuvenated and receptive. The true beauty lies in the way you show up, especially when things don’t go as planned.

Learning from Missteps

The real challenge isn’t from making a mistake, but in acknowledging it with grace and honesty. Shed the temptation (or default) to go to shame, and instead, strive to understand what went astray. Such self-awareness, devoid of self-judgment (the key), paves the way for corrective measures. Taking accountability not only prevents recurrences but resonates with strength and dedication, ultimately reinforcing your credibility.

Rebuilding and Restoration

Genuine regret, appropriate to the situation, and an active effort to ameliorate the aftermath of a mistake can rebuild any challenged  bridges or confidence. It’s a testament to your respect for your colleagues and your unwavering commitment to the shared objectives of your clients,  team or organization.

Navigating the Path to Wisdom

The process of introspection – of really sitting down to assess what led to a mistake – is invaluable. Whether you pen down your thoughts or share them with a trusted confidant, this step is the real treasure trove. It helps refine your judgment, attention, and skills. Often, the fear of confronting our mistakes holds us back, but in embracing them, we find relief, clarity, and growth! 

Managing Others’ Mistakes

As leaders, the errors of our teams or clients can weigh us down. But leadership isn’t just about leading; it’s about lifting others when they falter. While it’s natural to feel fatigued by the continual need to address and rectify others’ mistakes, it’s crucial to maintain a balanced perspective. Remember, as a leader, your words, actions, and choices have a big impact.The way you handle others’ mistakes becomes a benchmark, influencing the organizational culture and dynamics.

Your approach to errors, whether yours or others’, creates a ripple effect. Owning up to mistakes, learning from them, and guiding others through theirs solidifies your influence and garners respect from both peers and superiors. More than your achievements, it’s your resilience, adaptability, and honesty in the face of adversity that truly underscores your leadership prowess.

Mistakes are not the antithesis of success but its foundation!. They offer rich insights, propel growth, and mold impeccable leaders. If this resonates with you and you’d like a partner with which to navigate your leadership journey with grace, resilience, and adaptability, don’t hesitate to contact me. Together, we can transform your mistakes into milestones.

The August Advantage for Year-End Success

Big sky over the flat ocean

Unlock the August advantage for year-end success during the relative pause offered by this month. Transitioning from beach to business post Labor Day may feel like a jolt, especially as the year-end’s hustle and bustle starts with September’s arrival. But though your mind may still be basking in summer’s relaxed rhythm, believe it or not, that’s the perfect state for cultivating game-changing insights! Let’s turn this laid-back mindset into a platform for innovative thinking. 

You may say you’re so not ready for that right now.  For most,  our heads are fully into summer relaxation and play mode. But that is the exact mindset for the richest, most innovative thinking to be done! To help you, I’ve made a guide of questions you can answer with coffee one morning, or ponder while biking, walking or paddling, sunning, gardening, or washing the car or dishes. You can record notes on your phone as you go, or sit down to jot down notes after reflection. Just take a look, and you’ll see what I mean. 

REFLECTIVE THINKING

Think back to January 1, when you had the entire year ahead of you. Remember the goals you laid out?  It’s essential to recognize your progress and how you’ve developed, as well as seeing what popped up that added new goals or may have taken things in an entirely different direction. 

  1. What achievements can you celebrate thus far? What were the wins, big or small, you’ve had in the last 8 months?
  2. What unforeseen events shook your world? What surprises, hurdles, or new openings altered your personal and professional path?  Did any leave an indelible mark on you? 
  3. Reflect on the episodes, exchanges, or instances that have deeply resonated with you. These can be poignant dialogues, breakthroughs, or lessons.
  4. How are you spending your time? Take stock of your current pursuits and duties. Pinpoint the assignments, ventures, or actions that have engaged most of your resources and attention recently. It’s very grounding.
  5. Where do you yearn for more clarity or knowledge? Becoming aware of this is most valuable.

FUTURE THINKING

This is where you look ahead to how you want to wisely use what will be left of the year – because by August, we are well into the 3rd quarter and Q4 can fly.

  1. What will make this year look like success to you?  What is left to do? This will function as your north star, directing your actions and choices in the future.
  2. What elements will lead to a memorable Q4? Investigate the factors that can lead you on an enriching, meaningful path in the coming months (A hint is to synchronize your pursuits with your principles and ambitions). 
  3. Who may provide the most assistance to you? Pinpoint the people in your support circles who hold the expertise, insights, or means to bolster your objectives. Nurture those impactful relationships.
  4. Flesh out #5 above, where you identified where you wanted to be clearer or gain more knowledge. What can you do in answer to those?

SUPPORT THINKING

You can go deeper with these questions by discussing them with friends, your peers in other or similar professions, or colleagues. 

  1. Who would you be interested in joining forces with? Think about potential partners, be it workmates, acquaintances, or advisors. 
  2. What do you need your colleagues to know? Consider the information, insights, or support you require from your teammates or coworkers, and name your needs to enhance collaboration and productivity (Communicating your needs actually fosters a more effective work environment).
  3. Are there any talks you need to have with your principle or partners to make them aware of what you may have come up with as you thought this through?

After reaping August’s potential yourself, this is a great exercise to do in September with your team or staff to help them transition productively. They’ll get a fresh focus on goals and priorities both personally and aligned with yours or the company’s to bring in a strong and fulfilling year-end succcess across the board! 

However, this moment is your secret weapon to jumpstart your journey towards year-end success, taking advantage of August’s serene ambiance to reflect and prepare. If you’d like help expanding on these questions and insights, setting clear intentions, and laying out a solid path for the rest of the year, contact me and let’s have a conversation. 

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Recharge to Lead: The Undervalued Importance of Rest for Leaders

bare feet in sand at the waters edge

In a world that glorifies busyness, we often overlook the undervalued importance of rest – especially as leaders! Our society applauds the executives who burn the midnight oil, leaders who are always ‘on’, and the hard-chargers who sacrifice sleep for success. But did you know that the most effective leaders have a secret weapon? It’s rest – the antithesis of relentless hustle!

Last month I addressed the underlying burnout that is hitting everyone as we come down from the non-stop sprint through 3+ years of a global pandemic. And because we are so used to overworking in this culture anyway, it’s been hard to stop and be OK with the fact that it’s actually critical for leaders to incorporate rest.

Rest is not just the absence of work, it’s a fundamental human need, and a cornerstone for becoming a successful, balanced, and effective leader. It provides a powerful edge, allowing us to replenish our mental and emotional resources, regain focus, enhance creativity, and be more mindful in decision-making.

The Importance of Rest

When you skimp on rest, you deprive yourself of the energy and clarity needed to lead effectively. In contrast, ample rest heightens your cognitive functions, sharpens your decision-making skills, and boosts your emotional intelligence – all vital ingredients for effective leadership.

Consider this: Have you ever noticed that your best ideas often come when you’re not at work? Perhaps during a quiet morning coffee, a peaceful walk, or a rejuvenating weekend getaway. Are you nodding? It’s no coincidence. When you’re rested, your brain has a chance to wander and explore new possibilities. It has the bandwidth to think strategically and connect the dots that often get overlooked in the hustle of a regular workday.

How do you integrate rest into your leadership routine? Here are some practical strategies to consider:

Embrace Rest to Refuel

  1. Prioritize Quality Sleep: Sleep is a non-negotiable for restorative rest. Prioritize at least seven to eight hours of quality sleep per night. Remember, it’s not wasted time, but an investment in your leadership potential.
  2. Intentional Downtime: Allow yourself time to unplug from work, enjoying a hobby, exploring nature, meditating, or simply doing nothing. These replenish your energy and enable you to return to your role with renewed vigor.
  3. Regular Vacations: Make it a priority to take regular vacations (even if it’s a day trip or a short weekend) where you can completely disengage from work. By stepping away from your usual environment, you allow your mind to relax, refresh, and open up to new perspectives.
  4. Mindful Breaks: Incorporate mindful breaks into your workday. Even short pauses can help reduce stress, maintain focus, and boost your overall performance.

Rest for Powerful Leadership

Rest isn’t a luxury or an indulgence—it’s a necessity for effective leadership. It’s about acknowledging your human need for rejuvenation and taking in the benefits laid out above can make you a better leader. It’s about realizing that, to lead others well, you must first take care of yourself. The New York Times recently featured Tricia Hershey, founder of the Nap Ministry, for having spent years preaching the gospel of rest and divesting from corporate and academic pressures, suggesting you refuse to run yourself into the ground. 

By embracing rest as a crucial element of your leadership strategy, you’re not only promoting your personal well-being, but also fostering a culture that values balance. You’re leading by example, showing your team that it’s not just about working hard, but also about working smart. 

As you embark on your leadership journey, remember the importance of rest. Far from an obstacle to success, it’s a source of fuel.

Do you want to explore more about how rest can enhance your leadership potential? Are you ready to break free from the ‘always on’ culture and embrace a more balanced approach to leadership? I’d love to work with you on this journey. Contact me and let’s take this transformative step together. 

With the right balance of work and rest, you can become the effective, inspiring leader you aspire to be. 

 

8 Steps to Relieve Burnout Now

Burnout is not a dirty word! It’s a way our body, in its infinite wisdom, works to get our attention – a signal that we need to restore ourselves. But when burnt out, even taking on self-care seems like another thing to do…or worse, to feel guilty about if we don’t get to it… which only adds to the underlying sense of exhaustion and overwhelm. But it doesn’t have to be. I want to show you how to make some very realistic, small shifts to get you back to balance. Here are 8 steps to relieve burnout now!

Burnout is Trending

Before you start, we need to tackle that it’s OK to acknowledge you’re burnt out, and with good reason.There’s a lot of fallout coming to light post-Covid that’s not being talked about but is real. The world got turned upside down overnight. We scrambled to adapt – and we did, remarkably so. But leaders had to go beyond the call of duty during it all, and on the uneven reentry.  

You did your best under incredible global challenges with sustained unknowns over a prolonged period. You kept on point, using all you’ve got for the better part of the last 3 years! It’s no wonder that, now that we’re technically on the other side of it, you may be experiencing a huge level of exhaustion. And as that impacts your ability to lead, it can only add more weight on your tired shoulders. You need to help yourself to help anyone else – including your staff. So what can you do?

8 Steps to Relieve Burnout

  1. Exhaustion means you need rest – physically and mentally.  Find the courage to step away FULLY – even if only for an afternoon. And (this is key) resist being at your desk in your head! You may not do it perfectly at first, but try and keep trying. The work will be there when you get back, and you need to do this to be able to do that work. 
  2. Create some breathing room in your day (or week/month) anywhere you can. Start by giving yourself 20 minutes (even 10) to look at your schedule. Cancel what is non-essential, and reschedule what you can (If needed, make it clear you will rebook at their convenience -then be sure to do that). 
  3. Do a head dump of all you have to do – work, home/family, health. Just write it all, and get it out of your head onto paper or computer. This relieves the strain of it all ricocheting around in your head. Circle or highlight the 3 top priorities. Then allow that just for today, you only progress on those, resting easy that the rest is all safely on a page you can return to. Repeat each day this week and see how much shifts for the better!
  4. Make good use of the adage ‘better done than perfect” where applicable. You’ll find it works for more tasks than you realized and is quite freeing. 
  5. Delegate anything, no matter how small. Hire someone to handle a piece. Ask a friend to help with another. Call upon anyone in your Support Circles, which I wrote about in April’s blog. If you didn’t catch it then, I know you’ll find it extremely helpful. 
  6. Take license to give up the gym, or not do a self care item, grab take out, let laundry or the lawn wait a day or two to unburden yourself. 
  7. Taking a walk, moving your body in some way, preferably in fresh air,  to shake out mental knots. Notice how the static in your body and spirit truly shifts with movement.  
  8. Do not underestimate the transformative power of noting what IS working through the day, what bits of beauty there are to take in, and the many small and big things to be grateful for.  Part of what causes burnout is how we speed from one thing to the next without taking time to pause, breathe and reconnect ourselves to the moment. This leads to making CHOICES about what we do next rather than juggling it all, all at once –which we know is impossible to maintain.

You’ve Got This! 

The benefit from having some experience under our belt is this: we’ve been wiped out before and know this too will pass and get better. The good news is even the smallest shifts can significantly help you relieve burnout. With each step, a bit of energy and clarity will return, making it easier to make any bigger shifts needed. It can get you back to feeling like yourself again, from which you can perform at work and enjoy life so much more. That’s the ultimate priority!  This is also a great time to call upon anyone in your 

Have hope when you feel burnt out, because you have choices about how to move yourself toward it till you’re there again.  If your staff is also suffering, even if it shows in subtle ways, as you know, my mantra is to fill your own well, so you can not only have what you need to then help your staff. And  it’s powerful if they see you modeling it yourself. 

If you want support for your planning process, I am here to help. It’s easy to reach out to me for a chat and see what can happen!

Understanding the Role of Boundaries and Leadership in the Workplace

The last 3 years changed almost everything in most industries. Leaders and staff alike have been trying to ground themselves and stay afloat through the transition.  Understanding the role of boundaries and leadership in the workplace – and how positive they can be – is a key to successfully navigating the rapid changes caused by the pandemic in businesses of every size. 

Boundaries create essential frameworks for people to understand each other, get along better, learn about themselves and grow! They are incredibly useful limits that define what’s ok and what’s not for each of us. A world without guidelines would be a little like the earth having less gravity to hold us all down!  And the workplace is no different. 

We come into a company culture and learn the ropes – what’s expected of us ,and the standards by which we are to make decisions and take action. Without those in place, any organization would be chaotic at best, and eventually fail. As a leader, staff will look to you for what and where those boundaries are. So your own clarity around boundaries, your ability to communicate them and help others meet them is a necessary skill bordering on an art! 

UNDERSTANDING BOUNDARIES 

Boundaries should actually be welcomed by your staff. They do so much better knowing what works and what doesn’t, and how the company – and you – need things to be done.

Realizing this removes a lot of the discomfort that can go with the idea of setting and maintaining boundaries. The art of it comes in how you communicate boundaries with each person and their unique of skills, motivational level and personality.  And that means you need to know your people. 

UNDERSTANDING YOUR PEOPLE

Boundaries are not one size fits all. It helps to remember that our own internal sense of what feels right to us and what doesn’t isn’t one size fits all. Those are shaped by many sources: our family, the neighborhood, our schools, country and culture. You will have to invest a little time to understand what will motivate your people.

You’ll need to take into account how your people think, and the nature of the business they were attracted to. If they are creative, more flexible parameters and work spaces may make them most productive. Whereas if you have engineers or accountants, more defined frameworks with specific goals and timelines can bring out your team’s best. If you can fashion boundaries around who you have working for you, you’ll be on the path to greater harmony and success.

Dr. Linda Lausell Bryant, who teaches on adaptive leadership at New York University, told the New York Times, “I’m very attuned to the unspoken needs that people play out in the workplace. You can’t change that. You can acknowledge it. You can give it space. In the end, it can’t rule the day, either, because in the workplace there are higher things and rules that are going to guide what we need to do here. It’s helpful to know that, and be aware of it as a boss. It’s even better if employees are aware of it and feel that you’re not trying to change who they are.” 

EVERYONE BENEFITS

Communication is key – how you convey what is expected, and uphold it, on a case by case basis. If you are able to take employees as individuals and work within what you know about them, it can help them see boundaries as a positive. And if they do, they communicate better with you and each other. Understanding the role of boundaries is a golden ticket!

Everyone can feel more comfortable and will likely perform better in a clearly structured work environment with clearly defined boundaries. Your staff will also have a better work life- balance if you encourage it, especially if you mirror it yourself. This promotes good mental and physical health – the basis for everything good.  And well-balanced people are more able to be present in the time they’re at work, with a higher level of performance with those around them as well as in the goals they achieve. 

This is where it gets interesting! So much so that I’m going to write a series on this. Next month, I will introduce you to an extremely helpful analysis tool with which a leader or your managers can assess each individual to determine both their level of motivation and the level of their skills. It allows you to see each person very clearly and develop a kind of roadmap for their participation in their position and towards your objectives and their own goals!

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