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Thank you for joining me for Searching for Serenity's Eliminating Exhaustion Day 2.
I hope that you have listened to yesterday's video and have already implemented your 20minutes+ of self-care. If you found more time in your diary, keep using it. 20 minutes is really the bare minimum that I want you to be looking after yourself each day. I would love to hear how you are getting on and what things you are doing to make yourself feel more energised, more relaxed and to give yourself more space and more care in each day.
Today I am introducing you to something that sounds really simple; I want you to keep the faith though. This is not some throwaway comment, it's nothing something that you read in a magazine and then leave behind.
This is something that has scientific backing.
If you are here, I know that you have been worrying for far too long. The women that I work with want to have huge impact in this world; they want to have careers and lives that they love. They worry about the impact of their careers on their friends, families and loved ones and children. They worry about the impact of their friends, families loved one and children on their careers and feel guilty when they leave the office.
They are constantly overworked, have too much to do, have to-do lists everywhere and they have too much in their heads.
That's you, right?
I know this because I do it as well. I did it for a very long time and one of the first things to struggle if you are suffering with exhaustion, or even with anxiety or depression, is you start getting brain fog. You start struggling to remember things and keep everything for this. The reason for this is that we can only function at this higher level for so long. It's like sprinting. You can't sprint your way through a marathon; it has to be slow and steady. That is exactly what we are doing here; to implement tools that will support you, not only through the next 7 days but also for the rest of your career.
Now, this is about cognitive function. Cognitive function is the way that your brain works; particularly what you can retain, use and develop and it's something that we all rely on every day.
If you go to the shop and think 'I need to pick up milk, bread, cheese eggs' unless you write a list you are relying on your cognitive function; both your short term and long term memory. The short term memory keeps the items in your memory as you go to the shop, longer term memory if you become distracted by something else, like crossing the road, speaking to a friend, waving to somebody.
That use of memory takes a huge toll on your brain and what you are doing every day is maxing out your brain's processor. A computer wouldn't be able to cope with the various different things we do each day and the different levels that we constantly operate on. Short term, long term memory, different levels of urgency and importance.
So what I am giving today is tools scientifically proven to help and that are commonly used with individuals who have suffered traumatic brain injuries. The reasoning behind this is that in a traumatic brain injury you typically have a reduced cognitive function because part of the brain that has been damaged and is in need of repair (stick with me here!). When people suffer from traumatic brain injuries they are given a set of tools to use to assist them if they have impaired memory, fatigue or if they suffer with strategising.
These tools are only really offered to these individuals because of their injury but they work for all of us; you don't need to have a traumatic brain injury to see benefits form these tools that support cognitive function.
What we are doing here is putting stress in a box and removing that low level hum of activity in the brain; the constant to do lists and tasks that run through your mind. When you stop running those to do lists in your brain you have more space and more energy. It takes energy to keep these lists running.
So what we are doing today is using the decision matrix tool that I have shared before in the Searching for Serenity blog, and I enclose the link to this tool in your email, but we are also going to use one of my favourite tools which is; at the end of each day, before you leave the office, five minutes to list down everything that you didn't get done during the day and everything that you have to do the following day.
The reason that we are doing this is so that when you leave the office, you feel that you have achieved something and can consider what you have achieved through the day and that you are not leaving with the low level hum of things that need to be done. It is done and you can leave the office with a clear conscience and you have your to do list ready and prepared for the following day so that you can get right to it as you arrive at the office.
By removing the low-level hum of anxiety and thought processing means that you have more energy, means that you can focus on other, more important, things and that you won't suffer with the brain fog that comes with exhaustion.
You won't necessarily see the effects from day one except to feel amazing when you leave the office knowing what you are doing the next day and that you are done. However, this is something that, if you continue over time you will find that you are clearer in your thoughts, are able to remember things with more ease and won't suffer from the headaches and exhaustions that come from over-extending your memory and running constant to do lists and anxiety.
When you get in to the office today, make a list of everything that you have to do for the day, cross them off as you are done and in the five minutes before you leave at the end of the day you note down everything that you haven't gotten done and everything you need to do the following day.
At that point you take a few deep breaths and you leave.
This is about leaving work at work; when was the last time you tried that?
Keep the faith with me today; this is a tool that you will see the effects of over time and I would love to see those effects in practice with you; how much more energy you have.
Other tops this week will have more immediate pragmatism but this is a tip that, if you conquer now, will have effects for you throughout your career.
That is today's tool, again it's 5 minutes and very simple.
Don't forget yesterday's task and you are still going to plan in your 20 minutes of self-care for this evening.
I would love to hear how you get on with this task, by reaching out to me in the group or by emailing me directly at email@example.com That is an email address that comes directly to me and I would encourage you to reach out and ask for more support if you need it.
In the meantime I hope that you have an amazing day. I will be back in your inbox tomorrow morning.