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Here's Why You're Always Tired
Justin Mecham
June 03, 2024
In partnership with
Hey Full Potential Zoners!
You're tired because you don't set boundaries:
It's a cycle:
You're saying 'yes' to every project.
You neglect your own well-being.
You hesitate to delegate tasks.
You don't take breaks.
You work too much.
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Not surprisingly 72% of workers report feeling stressed at work. (American Psychological Association)
By setting the right boundaries, you can take control of your time and energy.
Today we are going to help you master this by using:
‘10 Boundaries You Need'.
Let’s dive in!
The “Why” and The “How”
Protect Personal Time
It prevents burnout and ensures a work-life balance.
Set clear boundaries for work hours; communicate these boundaries with colleagues.
Say ‘No’ When Needed
Maintains focus and prevents overcommitment.
Evaluate requests based on priorities; practice polite refusal techniques.
Address Issues Directly
Reduces misunderstandings and builds trust.
Use direct communication; address problems as soon as they arise.
Take Regular Breaks
Improves focus and reduces fatigue.
Schedule short breaks throughout the day; use break times to stretch or walk.
Limit Message Responses
Enhances focus and reduces distractions.
Allocate specific periods for email and message checking; stick to the schedule.
Separate Work and Home
Reduces stress and enhances personal well-being.
Designate specific areas for work and relaxation; avoid bringing work tasks into personal spaces.
Delegate Responsibilities
Increases efficiency and prevents overload.
Identify tasks that can be delegated; trust colleagues with their roles.
Set Meeting Limits
Ensures productive use of time and avoids meeting fatigue.
Schedule only necessary meetings; set clear agendas and time limits.
Set Availability Limits
Maintains personal time and prevents overcommitment.
Share your availability with colleagues; adhere to your set hours.
Embrace Imperfection
Reduces stress and increases productivity.
Set achievable goals; celebrate progress and completion over perfection.
Protect Personal Time
A company I was consulting with faced a significant issue: employees regularly worked late into the night and on weekends.
This did not happen overnight - it slowly built up to this being the expectation.
The constant expectation to be available was taking a toll on their mental and physical health, affecting not just their work but their personal lives too.
I decided to implement the "Protect Personal Time" boundary to address this issue.
Here's how I did it:
Set Clear Boundaries:
I established clear working hours for the company, emphasizing the importance of not working beyond these hours unless absolutely necessary.
Communicate Effectively:
I communicated these new boundaries to the entire team and to all stakeholders, ensuring everyone understood and respected these limits.
Lead by Example:
I made it a point for their leadership to adhere strictly to these boundaries themselves, not responding to or sending emails or messages after hours to set a strong example.
Encourage Downtime:
I encouraged the company to use their personal time to recharge, reminding them that their well-being was a priority.
Regular Check-ins:
I had their leadership schedule regular check-ins (in their weekly 1:1s) to discuss workload and ensure no one felt pressured to overwork.
By implementing these steps, we saw a significant improvement.
Team members reported feeling more rested and focused during work hours.
Productivity increased as they were more energized and motivated.
The overall team morale improved, leading to a healthier, more balanced work environment.
Here's how you can make it real over the next 4 days:
Day 1: Identify Your Boundary
Choose one of the 10 boundary lessons that you want to focus on for the next four days.
Spend 10 minutes reflecting and writing down your thoughts in a journal or a note-taking app about why you chose this boundary and what you hope to achieve by improving it.
Be clear about your reasons and goals.
ChatGPT Prompt to Help: "I want to work on setting better personal boundaries. This week I am going to focus on [insert boundary]. Help me come up with ideas on how to best reflect on this boundary and what I should hope to achieve by improving it.”
Day 2: Set a Clear Goal
Define a specific, actionable goal related to the boundary you chose.
Make sure this goal is realistic and achievable within the next few days.
For example, if you chose "Protect Personal Time," your goal could be to stop working by 6 PM every day.
Set a reminder on your phone to reinforce this new habit.
ChatGPT Prompt to Help: "I've chosen my boundary to work on which is [insert boundary]. Help me set a specific and realistic goal related to this boundary that I can achieve in the next few days. Also, suggest ways to share this goal with someone for accountability."
Day 3: Take Action
Implement your goal today.
Focus on taking concrete steps to establish this boundary.
If your goal is to "Say ‘No’ When Needed," practice politely declining an unnecessary request or meeting.
At the end of the day, reflect on your experience.
Note any challenges you faced and how you felt after taking action.
Did it make a positive impact?
ChatGPT Prompt to Help: "Today, I am taking action on my boundary goal which is [insert boundary goal]. Give me tips on how to implement this goal effectively and suggest ways to reflect on my experience at the end of the day."
Day 4: Review and Adjust
Review your progress over the past three days.
Consider what worked well and what didn't.
Adjust your approach if needed.
This might mean tweaking your goal or finding new ways to reinforce the boundary.
Write down what you’ve learned and how you will continue to apply this boundary in the future.
ChatGPT Prompt to Help: "I’ve been working on my boundary goal for the past few days and here are the results [insert results here]. Help me review what worked and what didn’t. Suggest adjustments I can make and ways to continue applying this boundary in the future."
Reflect on how setting boundaries is not just about saying 'no' but about saying 'yes' to your well-being.
By protecting your time and energy, you create a space where you can thrive both personally and professionally.
Remember, your boundaries are a reflection of your self-respect and dedication to a balanced life.
Think of boundaries as an investment in your long-term success and happiness.
Until next week and with lots of love,
Justin
This Week’s Growth Recommendations
Book To Read:
"Set Boundaries, Find Peace: A Guide to Reclaiming Yourself" by Nedra Glover Tawwab (see it here)
TED Talk to Watch
"Setting Work-Life Boundaries" by Carlos Hidalgo (see it here)
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