69 | 🟩 Work From Anywhere Without Burnout; Boundaries for Remote Professionals

Prevent remote-work burnout with neuroscience-backed boundaries, digital habits, and virtual office tips. Learn how to protect your energy and perform at your best.

 

Discover practical, brain-science-backed strategies to prevent burnout, set boundaries, and stay focused while working from anywhere. Learn why burnout isn’t a personal flaw—it’s a predictable neurological response to borderless work.

Key Topics

• The brain science of burnout: Prefrontal overload, decision fatigue, digital task-switching, dopamine dips, and motivation loss.
• Why WFA blurs boundaries: When your phone becomes your office, your brain struggles to shut off.
• Digital proximity overload: Constant messaging, miscommunication, and emotional fatigue.
• Identity collapse: Shifting from “I work 9–5” to “I’m always available” and why it’s harmful.
• Communication boundaries that work: Response-time rules, operating agreements, focus blocks, and “no-decision-making when tired.”
• WFA truths: Flexibility only works if you protect it.
• Burnout-prevention rituals: Morning activation, midday resets, posture shifts, hydration, checklists, and power-up/power-down cues.

Real Stories + Practical Strategies

We share honest experiences with identity loss and boundary creep—and actionable tools to reclaim control through environment design, physical cues, scheduling habits, and emotional-energy management.

Why Virtual Presence Matters

Burnout affects how you show up on camera. Learn simple, daily rituals that restore clarity, confidence, and high-engagement virtual communication.

If you like this episode, please like and share.  It helps us grow.

To help you shine in the virtual world, join us for a Group Virtual Office Audit.  🔗Group Virtual Office Audit Registration

We would love to connect with you - Instagram, Linked In and Facebook

🔗Kimberli Gilbert Linked-In

🔗Kathy Gadinas Linked-In

🔗Virtual Presentation Mastery Facebook

 

 

Episode Transcript

(00:01):
Welcome back to the Virtual Presentation Skills podcast.
I'm Kimberly Gilbert, one of your co-hosts.
I'm Kathy Gina, your other co-host.
This is the show where we mix professional wisdom, a dash of humor.
And a lot of really cool brain science, and I can't wait to share the topic with you today.

(00:23):
If you are brand new to the show, please feel welcome.
We are so grateful you have chosen us and chosen this show.
We realize you have a lot of podcasts to choose from.
Mm-hmm.
And we really appreciate you and to all of our loyal listeners, oh my goodness.
You're helping us grow, and we could not be more appreciative.

(00:45):
The title of the show today is Work from.
Anywhere without burnout, we'll share some smart boundaries for remote professionals, remote workers, anybody that's logging in the hybrid environment, this pertains to you.
You probably think.
Work from anywhere.

(01:07):
Sounds very freeing.
Right? It does.
Beach, forest.
Well, yes.
And we have actually worked from the beach, so it does sound free.
Mm-hmm.
Without boundaries, it becomes a 24 7 lifestyle.
And Kathy and I both have stories.

(01:27):
To share with you that you'll probably resonate with, we are all having some issues with, figuring out what the boundaries are, and we're going to help define them for you today.
Whether you're remote, hybrid work from home or truly work from anywhere, burnout is really the biggest threat to your energy and your performance, and of course your virtual presence is your power.

(01:56):
You've got to remember the way you show up in 2D makes a difference.
You're presenting from a 3D space to a teeny, tiny little screen, and that's the way your audience is receiving you.
So today's episode is packed with actionable strategies, a lot of brain science and real world habits, and real world stories that have come to us from our own experiences.

(02:25):
We'll dive into the neuroscience behind burnout, a little bit about digital proximity and physical boundaries.
Why remote workers work, some say up to an average of two and a half hours more per day.
I can tell you that absolutely pertains to me how to create some hard edges in.

(02:49):
A very boundaryless work environment.
We'll work on that with you today.
Some rituals that will restore your energy and attention.
And then just some practical tech, your workspace tips that will keep you sane, balanced, as well as high performing.
We hope if you're a remote professional who feels tired, stretched, always on.

(03:11):
Which is me, it's Kathy.
I would bet it's millions of people who are listening.
This episode is absolutely for you.
Let's go right into the brain science of work from anywhere burnout.
If you haven't given any mind to physiologically, cognitively, and emotionally defining burnout, let's just start with the brain.

(03:37):
This is a beginning place for how to think about.
Burnout, which is actually a neurological pattern.
Now, this is really, really interesting.
When we started researching for the show today, we found all kinds of interesting statistics from the World Health Organization that says burnout is characterized by emotional exhaustion, depersonalization, as well as reduced performance.

(04:07):
Now, think about that.
That doesn't make any sense.
It's just interesting that performance goes down.
The more hours per day we work.
That's the part I think that doesn't make sense.
Why is that happening and why are we letting it happen? And moreover, where are the discussions that help people switch or change their perspective? Have a fresh new perspective, even a paradigm shift as it relates to the virtual world.

(04:33):
I.
I really sense we are moving toward mass burnout and the virtual world is going to look a little bit different based upon how we teach, and we aim to change that.
The first step in setting up your virtual office to hopefully help you avoid burnout is the group virtual office audit.

(04:56):
Virtual office audit.com.
It's.
30 minutes, seven steps, and it will kick off your journey toward success.
Let's talk a little bit about the areas of the brain where some of these processes happen.
For example, your prefrontal cortex.
Is your executive control center.

(05:16):
It handles decision making, planning, organizing, et cetera.
Your prefrontal cortex is in a mode of fatigue.
If you don't have boundaries for your work from anywhere, lifestyle you might be experiencing overload with too many micro decisions.
Too much digital switching, not multitasking.

(05:39):
By the way, digital switching.
Too many physical cues too few physical cues, and Kathy will talk about this in a little bit.
And then too few recovery breaks.
I don't know about you, Kathy, but if I don't plan the recovery breaks and breaks in general, into my day, I almost certainly skip past them.
Oh, I do too.

(06:00):
They have to be part of it and when I don't take a break, I get really tired and my work isn't very good.
Mm-hmm.
It is reduced for sure.
Yes.
Well, maybe we'll tag the episodes where we were talking about presentation fitness and some of the techniques we use during the day they really work.

(06:21):
Mm-hmm.
There are some of the natural reward cycles in regard to dopamine.
That are missed.
This is called the dopamine drought.
For example, when you walk into an office, there's a hit of dopamine.
When there are social micro interactions hit of dopamine, if you see visible progress when you're working in close proximity to a teammate, again, it goes back to dopamine, the shared energy all relates to dopamine and the fact that these are dopamine triggering cues and they are severely missed in the virtual world.

(07:01):
You may experience something Stanford calls reward deficiency.
We are learning so much more about the human brain and how it was built and how it impacts your motivation and focus.
I'm really excited to see more research coming out of these big research houses because there has been so little research so far available to the masses, and we hope to change that.

(07:28):
Kimberly, I just wanna interject here because those four things that you just shared on the dopamine drought, they affected me big time.
Mm-hmm.
I loved walking into my office.
I didn't have a big office.
There was maybe five or six people, but walk in, say hello, how was your night? Whatever it is, and then talk about what's gonna happen that day there was just so much shared energy.

(07:52):
I love that.
And when that went away, that was a big hit for me.
I completely agree with you.
I have been working from home for over 21 years, so I purposefully plan things like co-working days.
People will come to my home, or I will end up at their home we will end up at a lifetime work location in Beaverton, like we shared last week.

(08:18):
I have had to be very purposeful about the in-person interactions because that's still my first choice, right? I am an expert in virtual presentation and virtual presentation skills, but I still prefer face-to-face and one-on-one, so I completely resonate with you.

(08:39):
Here's where work from anywhere gets really dangerous.
Your brain doesn't know when you are done, and I will tell you, I am a victim because my office and your office is potentially.
Everywhere your work spreads like water into every available corner.

(09:00):
And just think about water.
Water always takes the easiest path to get to its destination.
My phone is now my office.
My sofa is my office.
My kitchen is my office, my brain is my office.
You see where I'm going here? We're basically on constant availability.

(09:26):
When you train your brain for constant availability, guess what? Your cortisol spikes over time, lead to exhaustion, decreased cognitive flexibility, as well as mood depletion.
Is this resonating with anybody? It is with me.
That's why I really do try to contain all of my work.

(09:48):
In one room.
Yes.
Yes.
I think that's really smart, and I am going to try to do a better job of that moving forward because building a new business, building a podcast, I am working.
80, 90 hours per week.
Mm-hmm.
And honestly, it's not sustainable.
So talk about needing boundaries.

(10:08):
I need to go back and listen to this podcast.
Burnout isn't necessarily a weakness, but it is a predictable biological outcome if I continue at this pace.
I will experience decreased cognitive function.
I will, it will happen.

(10:28):
Mm-hmm.
It is very predictable.
I will probably miss workouts, which isn't good for my physical or my emotional health.
And the boundaries really need to be stronger because our brains were never designed for borderless work.
Right.
This is so very powerful to understand our brains.

(10:48):
Were never designed for borderless work and we are all functioning in borderless environments.
It's crazy to me how powerful this perspective shift is and how much.
I personally need to pay attention and drink my own Kool-Aid.

(11:11):
mean, this is really hitting home for me, Kathy.
Me too.
And it's so important to create those boundaries and follow them.
Mm-hmm.
We've really gotta work hard on that.
I know that I need to do a better job as well.
You know, I'm thinking out loud right now.
Maybe we will agree on some boundaries as a team, and it can be implemented into our team culture, and then we can share what we learned from the process with.

(11:39):
All of our listeners because, I like to break things real time.
I think that's a great idea because the culture is huge and that usually comes from the top down.
Yes.
And so if the top follows those boundaries and that culture mm-hmm.
It does trickle down and it.
It becomes a safer space for everyone that's working with you.

(11:59):
Yes.
Okay, great.
I love that.
I think we'll start that right away.
Maybe even in our team meeting today.
Do you wanna talk a little bit about some of the truths about work from anywhere? Sure.
Flexibility is a gift.
Only if you protect it.
You talked earlier about the statistics of working from home causes people to work roughly about two and a half hours longer per day.

(12:25):
And I think that's true, but not consistently.
I think that was very consistent early on.
During COVID time.
So 20 20, 20 21.
Okay.
But I think people are now getting a better handle on it, but that doesn't mean it's not still happening.
What we've learned is remote workers statistically take fewer breaks.

(12:49):
They struggle more with sleep because it's always on their mind.
Mm-hmm.
.66666667Their computer is there, the door is open, and your phone is right there, but your work is with you, so you have to be really cognizant of closing that space. 162 00:13:02,843.33333333 --> 00:13:10,853.33333333 The other part of it is that sometimes there's a roll bleed, which sounds awful, but it's when personal and professional life overlap. 163 00:13:11,153.33333333 --> 00:13:13,163.33333333 I think that's a really huge statement. 164 00:13:13,763.33333333 --> 00:13:15,883.33333333 And the other thing too we get distracted. 165 00:13:15,943.33333333 --> 00:13:23,143.33333333 I do, sometimes I get a little pang of hunger, so I walk down, I go grab a bite, or I need to put something in the dryer. 166 00:13:23,533.33333333 --> 00:13:27,258.33333333 I do get distracted more easily here than I did at the office. 167 00:13:27,858.33333333 --> 00:13:28,248.33333333 Right. 168 00:13:28,248.33333333 --> 00:13:30,618.33333333 Well, and there's also no physical separation. 169 00:13:31,98.33333333 --> 00:13:35,208.33333333 Right? If you think about it, we're time traveling from virtual meeting to virtual meeting. 170 00:13:35,208.33333333 --> 00:13:40,728.33333333 That's why I always encourage people to give yourselves at least five minutes between those meetings. 171 00:13:41,148.33333333 --> 00:13:44,328.33333333 The walk to your car is just gone. 172 00:13:44,808.33333333 --> 00:13:51,848.33333333 If you think about it, you were burning a few extra calories walking to your car, and you, were at least getting up and moving your body. 173 00:13:51,908.33333333 --> 00:13:52,268.33333333 Mm-hmm. 174 00:13:52,498.33333333 --> 00:13:57,653.33333333 The door closing behind you at 5:00 PM guess what? Gone. 175 00:13:57,803.33333333 --> 00:14:11,223.33333333 Gone are the days when the door just closes at 5:00 PM some of the boundaries we naturally implemented in the workforce, for example, 20 years ago are. 176 00:14:11,638.33333333 --> 00:14:12,748.33333333 No longer valid. 177 00:14:12,898.33333333 --> 00:14:12,988.33333333 Mm-hmm. 178 00:14:13,78.33333333 --> 00:14:23,488.33333333 They are no longer available and they are no longer encouraged by management and leadership, which is where I think we need to start to make the biggest shift. 179 00:14:23,938.33333333 --> 00:14:28,438.33333333 Your digital proximity also equals your emotional proximity. 180 00:14:28,438.33333333 --> 00:14:33,755 Like Kathy was saying earlier, there's a lot that happens physically. 181 00:14:33,838.33333333 --> 00:14:40,588.33333333 That probably needs to start happening in the digital world as well. 182 00:14:40,618.33333333 --> 00:14:50,398.33333333 If we think about it and we clearly define the boundaries we can make this happen, and I see some of these issues happening in our own team. 183 00:14:50,758.33333333 --> 00:14:57,748.33333333 For example, when we are text messaging each other, the text messages are getting to be. 184 00:14:58,753.33333333 --> 00:15:00,973.33333333 A little bit distracting. 185 00:15:00,973.33333333 --> 00:15:01,243.33333333 Okay. 186 00:15:01,243.33333333 --> 00:15:11,143.33333333 Let's just say a lot distracting because for example, I'm using a voice on text sometimes, and I don't check it before I send it. 187 00:15:11,503.33333333 --> 00:15:22,303.33333333 I noticed I am making typos with my voice or something doesn't come across as clear, and that's something we need to work on as a team.

(15:22):
We tend to over reply, for example, when we really only need one reply, but we're over-relying because potentially the question wasn't posed as clear or a person.
Presumes, the other person knows what you're speaking about.
If we were talking about it at the water cooler, these things would not be happening.

(15:47):
We would feel needed.
We wouldn't feel as guilty.
I think there's a lot to unpack in the guilt realm as we're moving forward in the digital space because.
We're making a lot of mistakes.
Mm-hmm.
And I think this is happening to everybody.
And then obviously when a project goes awry, nobody is happy about it.

(16:09):
And we are experiencing some of these things in our own team as we're growing.
If anybody knows the startup world, you know what I'm talking about. 200 00:16:17,143.33333333 --> 00:16:26,563.33333333 The other work from Anywhere Boundary is an identity collapse, so people stop identifying as an employee from nine to five. 201 00:16:27,298.33333333 --> 00:16:30,988.33333333 Instead they become, Hmm, I'm available whenever you need me. 202 00:16:31,168.33333333 --> 00:16:32,218.33333333 Ooh, that's not good at all. 203 00:16:33,408.33333333 --> 00:16:37,38.33333333 The belief is deadly for performance and wellbeing. 204 00:16:37,158.33333333 --> 00:16:42,18.3333333 So we have to talk about rebuilding boundaries that work. 205 00:16:42,438.3333333 --> 00:16:45,318.3333333 And I'd like to just share a personal story here. 206 00:16:45,418.3333333 --> 00:16:49,368.3333333 When we had to pivot in 2020, we all started to work from home. 207 00:16:49,938.3333333 --> 00:16:52,158.3333333 My employees were afraid of the unknown. 208 00:16:52,468.3333333 --> 00:16:57,258.3333333 In the state of Oregon it was really scary here and nobody knew what was gonna happen. 209 00:16:57,258.3333333 --> 00:17:01,558.3333333 They didn't know much about the sickness and no one wanted to go out. 210 00:17:02,708.3333333 --> 00:17:04,538.3333333 They also didn't wanna come into the office. 211 00:17:04,538.3333333 --> 00:17:05,473.3333333 Right? Right. 212 00:17:05,528.3333333 --> 00:17:09,498.3333333 They didn't wanna come into the office because we were supposed to be six feet away from each other. 213 00:17:09,498.3333333 --> 00:17:09,588.3333333 Mm-hmm. 214 00:17:09,858.3333333 --> 00:17:13,488.3333333 And our office space wasn't big enough to handle that. 215 00:17:13,488.3333333 --> 00:17:14,88.3333333 Mm-hmm. 216 00:17:14,328.3333333 --> 00:17:16,908.3333333 So that is part of the reason why we did separate. 217 00:17:17,28.3333333 --> 00:17:17,808.3333333 And that's fine. 218 00:17:17,808.3333333 --> 00:17:18,778.3333333 I totally understand that. 219 00:17:18,958.3333333 --> 00:17:19,378.3333333 But. 220 00:17:19,873.3333333 --> 00:17:20,593.3333333 Nobody else. 221 00:17:20,593.3333333 --> 00:17:23,323.3333333 Then as time went on, wanted to go back to the office. 222 00:17:23,383.3333333 --> 00:17:27,373.3333333 So I kept that office space open because I needed to come back to the office. 223 00:17:28,123.3333333 --> 00:17:32,593.3333333 Then we obviously had to close the office 'cause it didn't make any sense to keep paying rent. 224 00:17:33,133.3333333 --> 00:17:36,193.3333333 And now I've been working from home for several years. 225 00:17:36,193.3333333 --> 00:17:45,283.3333333 And so for me personally, because I really like the in-person type of work, I feel like I've lost my identity a little bit. 226 00:17:45,283.3333333 --> 00:17:47,893.3333333 And my communication I think is lacking. 227 00:17:48,343.3333333 --> 00:17:49,273.3333333 This has been hard. 228 00:17:49,333.3333333 --> 00:17:50,383.3333333 It's not an easy thing. 229 00:17:50,833.3333333 --> 00:17:53,53.3333333 So anyway, I just wanted to share that story. 230 00:17:53,453.3333333 --> 00:18:00,893.3333333 It's really interesting that you shared, you were very passionate about returning to the office. 231 00:18:00,983.3333333 --> 00:18:01,73.3333333 Mm-hmm. 232 00:18:01,343.3333333 --> 00:18:02,753.3333333 It was safe. 233 00:18:02,753.3333333 --> 00:18:08,393.3333333 And you like the safety around the routine and the rituals and the shared energy. 234 00:18:08,543.3333333 --> 00:18:17,533.3333333 And it sounds like everybody else in your company was fine working from home, but you know what? That's what everybody thought in the beginning it's a very short commute. 235 00:18:17,533.3333333 --> 00:18:17,803.3333333 Yes. 236 00:18:18,308.3333333 --> 00:18:27,38.3333333 But if you don't have clear boundaries around communication and work hours, et cetera, it is going to be an epic fail. 237 00:18:27,38.3333333 --> 00:18:27,128.3333333 Mm-hmm. 238 00:18:27,368.3333333 --> 00:18:33,638.3333333 So in your mind, you're very excited to work from home and the flexibility is just golden. 239 00:18:33,638.3333333 --> 00:18:35,288.3333333 Especially if you have littles. 240 00:18:35,618.3333333 --> 00:18:40,538.3333333 I had small children at home and I was so grateful for the flexibility. 241 00:18:40,808.3333333 --> 00:18:40,898.3333333 Mm-hmm. 242 00:18:41,158.3333333 --> 00:18:55,168.3333333 I do feel like I did a better job originally with boundaries and aborts and very strict rules for myself, and then you kind of slip into the, oh, it's the weekend. 243 00:18:55,258.3333333 --> 00:18:57,843.3333333 Well, you know what? I just work on the weekends. 244 00:18:57,843.3333333 --> 00:19:03,93.3333333 That's just become the norm for me in this startup culture, which really needs to change. 245 00:19:03,153.3333333 --> 00:19:12,425.2320585 And some of the ways you can build in strong communication boundaries are by setting clear expectations. 246 00:19:12,425.2320585 --> 00:19:12,840.2320585 And Kathy, you. 247 00:19:13,285.2320585 --> 00:19:16,135.2320585 No, I say this all the time. 248 00:19:16,165.2320585 --> 00:19:29,815.2320585 Even in virtual meetings, in any conversation, you have got to set the clear expectations, whether it's timing or the topic or how we dress or what we discuss. 249 00:19:29,815.2320585 --> 00:19:34,885.2320585 Clear expectations really relax the brain of the adult learner. 250 00:19:35,5.2320585 --> 00:19:39,595.2320585 And these are all principles of adult learning theory, which you know, I love and some of those. 251 00:19:39,730.2320585 --> 00:19:43,90.2320585 Theories are built into the virtual office audit. 252 00:19:43,95.2320585 --> 00:19:43,415.2320585 Mm-hmm. 253 00:19:43,495.2320585 --> 00:19:46,630.2320585 If you join [e-mail], 254 00:19:46,810.2320585 --> 00:19:56,110.2320585 you can sign up for that very first foundational training program that will help you move very quickly on your journey towards success. 255 00:19:56,410.2320585 --> 00:19:59,830.2320585 30 minutes, seven steps, less than a hundred dollars. 256 00:19:59,880.2320585 --> 00:20:01,860.2320585 It's really a no brainer at this point. 257 00:20:02,945.2320585 --> 00:20:11,915.2320585 Anyway, let's talk about some of the expectations I feel we can clearly define for ourselves hours of availability. 258 00:20:11,945.2320585 --> 00:20:16,25.2320585 Even if you're working a split shift, you could say you're available from. 259 00:20:17,130.2320585 --> 00:20:24,450.2320585 8:00 AM to 11:00 AM and then you're available again from two to five and then six to eight. 260 00:20:24,840.2320585 --> 00:20:41,850.2320585 I have my granddaughter on Tuesdays, so I have her from about seven to 12 in the morning, and then I start my workday at about one o'clock or whenever I can get everything cleaned up from all the little baby messes, and then I work a longer day that day. 261 00:20:41,850.2320585 --> 00:20:51,950.2320585 I work straight through until 8, 9, 10 o'clock at night, and that's wonderful flexibility for me I am so grateful I have that time with my granddaughter. 262 00:20:52,168.3050047 --> 00:21:00,838.3050047 Clearly define the hours of availability and then do your best to implement those expectations and boundaries. 263 00:21:00,843.3050047 --> 00:21:01,223.3050047 Mm-hmm. 264 00:21:01,403.3050047 --> 00:21:01,823.3050047 Mm-hmm. 265 00:21:01,923.3050047 --> 00:21:06,898.3050047 And I really love that you do that, Kimberly, because that is something that's really important to you. 266 00:21:06,898.3050047 --> 00:21:06,988.3050047 Mm-hmm. 267 00:21:07,383.3050047 --> 00:21:08,648.3050047 People can do that with working out. 268 00:21:09,903.3050047 --> 00:21:10,273.3050047 Mm-hmm. 269 00:21:10,533.7865911 --> 00:21:15,873.7865911 Something else you can implement is your response times. 270 00:21:15,903.7865911 --> 00:21:23,463.7865911 For example, we are just implementing something called a team operating agreement, which was created by Lee Johnson. 271 00:21:23,763.7865911 --> 00:21:25,533.7865911 It's absolutely fantastic. 272 00:21:25,533.7865911 --> 00:21:27,483.7865911 Kathy, maybe we'll share that in the show notes. 273 00:21:27,483.7865911 --> 00:21:28,773.7865911 I'm pretty sure he has a link. 274 00:21:29,178.7865911 --> 00:21:32,298.7865911 For people to read more information about it. 275 00:21:32,478.7865911 --> 00:21:34,308.7865911 So this is his structure. 276 00:21:34,308.7865911 --> 00:21:43,878.7865911 I have my own version of his structure that works for our team, but this is his brilliance and you basically agree on response times. 277 00:21:43,943.7865911 --> 00:22:06,293.7865911 If I send you an email, how long can I expect before I receive a response? If I send you a text, a Voxer, a video, ask, what are your response times and do you have any time blocks, for example, where you're absolutely not available? I have something called focus time on my calendar, and I have not been true to that lately. 278 00:22:06,943.7865911 --> 00:22:15,908.7865911 Having this conversation makes me think I really need to go back to my focus time because that is where if you're in a leadership position, you need time to think. 279 00:22:16,683.7865911 --> 00:22:21,513.7865911 You need time to think about your team and how to set them up for success. 280 00:22:21,543.7865911 --> 00:22:34,683.7865911 And if you have projects that maybe go awry, how do we implement protocols so that doesn't happen again? So there's a lot of thinking that goes on on a leadership level. 281 00:22:35,43.7865911 --> 00:22:40,383.7865911 Conversations with other CEOs, for example, are extremely important for me. 282 00:22:40,473.7865911 --> 00:22:41,883.7865911 And those take time. 283 00:22:41,883.7865911 --> 00:22:42,633.7865911 Mm-hmm. 284 00:22:42,963.7865911 --> 00:22:50,463.7865911 And creating safe time and safe space to have those conversations is really, really important. 285 00:22:50,493.7865911 --> 00:23:23,223.7865911 Kathy, what else can you share about communication boundaries? It would be, a good idea to have no notification zones, certain time blocks that you are not to be disturbed or auto replies after a certain time, it really helps prevent any sort of emotional friction if somebody feels like their boundaries are being invaded or not respected, they might have an emotion about it, but they also might not share. 286 00:23:23,613.7865911 --> 00:23:23,703.7865911 Mm-hmm. 287 00:23:23,943.7865911 --> 00:23:28,473.7865911 Remember we talk about this in the virtual office audit, your audience might. 288 00:23:28,653.7865911 --> 00:23:36,723.7865911 Disconnect from you during your presentation or your event, but they're not going to tell you, Hey Kimberly, you didn't really have great lighting. 289 00:23:36,723.7865911 --> 00:23:47,503.7865911 So I disconnected we went into to a zone where we are trying to disguise our multitasking or Oh yes. 290 00:23:47,593.7865911 --> 00:23:48,913.7865911 Task switching. 291 00:23:48,943.7865911 --> 00:23:51,173.7865911 And like Kathy always says. 292 00:23:51,483.7865911 --> 00:23:53,463.7865911 Guess what? We know what you're doing. 293 00:23:53,463.7865911 --> 00:23:55,953.7865911 You're not really note taking, you're just distracted. 294 00:23:56,193.7865911 --> 00:24:10,868.7865911 Some of the emotional friction that is caused, that could be addressed right away isn't addressed because it's, it doesn't feel safe to address a particular topic, and that needs to be a strong communication boundary. 295 00:24:11,528.7865911 --> 00:24:21,963.7865911 You know, Kimberly, I think one of the hardest boundaries is mental the best thing to do then would be to set cognitive rules like no decision making after 7:00 PM. 296 00:24:22,683.7865911 --> 00:24:25,383.7865911 No planning while emotionally tired. 297 00:24:25,473.7865911 --> 00:24:26,163.7865911 Huge. 298 00:24:26,343.7865911 --> 00:24:26,433.7865911 Mm-hmm. 299 00:24:26,483.7865911 --> 00:24:26,783.7865911 Mm-hmm. 300 00:24:27,23.7865911 --> 00:24:29,633.7865911 No checking email during meals. 301 00:24:30,23.7865911 --> 00:24:36,323.7865911 No work apps on the home screen, and then close the browser tabs physically at the end of the day. 302 00:24:36,492.1199245 --> 00:24:39,312.1199245 You can't actually think your way to boundaries. 303 00:24:39,412.1199245 --> 00:24:41,332.1199245 You actually have to design them. 304 00:24:42,2.1199245 --> 00:24:43,52.1199245 I love those. 305 00:24:43,182.1199245 --> 00:24:48,402.1199245 I don't, I feel like I can't get away with those boundaries right now because we're in. 306 00:24:49,332.1199245 --> 00:25:03,42.1199245 Rapid growth mode, but when I have the opportunity, I am going to implement some of these cognitive rules, and I especially like what you said about no apps on the home screen. 307 00:25:03,402.1199245 --> 00:25:03,492.1199245 Mm-hmm. 308 00:25:03,762.1199245 --> 00:25:05,502.1199245 I listen to somebody speak. 309 00:25:06,72.1199245 --> 00:25:21,612.1199245 I think it was a year ago, and I'm sorry I don't remember his name, but he said specifically if he decides to sign with new clients, they have to put their phone someplace else during the workday so that they are not distracted. 310 00:25:21,612.1199245 --> 00:25:29,972.1199245 They don't just click on Facebook or click on LinkedIn, and then some of the employees would push back a little bit and say, well, my job is social media. 311 00:25:29,972.1199245 --> 00:25:31,22.1199245 I need to post. 312 00:25:31,82.1199245 --> 00:25:31,532.1199245 Great. 313 00:25:31,712.1199245 --> 00:25:33,182.1199245 Put the app on your desktop. 314 00:25:33,722.1199245 --> 00:25:39,242.1199245 You don't need to have the phone right there because that is the piece that is the biggest distraction for me. 315 00:25:39,602.1199245 --> 00:25:42,452.1199245 Maybe not for everybody, but for me it's my phone. 316 00:25:42,902.1199245 --> 00:25:43,22.1199245 Mm-hmm. 317 00:25:43,382.1199245 --> 00:25:47,432.1199245 I turn off the ringers and dingers before we go into a training session. 318 00:25:47,432.1199245 --> 00:25:50,192.1199245 You know that I am pretty hardcore on that. 319 00:25:50,192.1199245 --> 00:25:54,602.1199245 Even in in-person meetings, I'll just say, could everybody turn off their. 320 00:25:55,177.1199245 --> 00:25:56,617.1199245 Distracting devices. 321 00:25:56,622.1199245 --> 00:25:56,862.1199245 Mm-hmm. 322 00:25:56,942.1199245 --> 00:25:56,952.1199245 Mm-hmm. 323 00:25:57,67.1199245 --> 00:26:07,897.1199245 Because then I gain all of their attention, which is very purposeful because it really creates more of a rich experience for communication. 324 00:26:08,47.1199245 --> 00:26:22,687.1199245 If we don't have the distractions, both for the presenter and the attendee, teammates, colleagues, peers, whatever your situation is, it's really important to experience the richness of communication. 325 00:26:23,82.1199245 --> 00:26:28,245.4532578 It's also respectful of the other person to turn off your phone. 326 00:26:28,458.7865911 --> 00:26:28,848.7865911 Yes. 327 00:26:28,848.7865911 --> 00:26:29,868.7865911 I really love that. 328 00:26:30,258.7865911 --> 00:26:43,98.7865911 Here are just a couple of boundary frameworks for every work from anywhere professional, and we like work from anywhere as opposed to work from home because we travel to client sites. 329 00:26:43,98.7865911 --> 00:26:43,318.7865911 We're in. 330 00:26:44,143.7865911 --> 00:26:48,613.7865911 Hotel rooms and we're on airplanes, in airports, et cetera. 331 00:26:48,853.7865911 --> 00:26:56,293.7865911 So the term work from anywhere really resonates with us, and that's actually the pillar we are working in this week. 332 00:26:56,563.7865911 --> 00:26:56,653.7865911 Mm-hmm. 333 00:26:56,893.7865911 --> 00:27:04,873.7865911 And that's what we're focused on on this podcast is work from anywhere, designing some hard edges for remote professionals. 334 00:27:05,193.7865911 --> 00:27:09,633.7865911 Is increasingly important and such an interesting topic. 335 00:27:10,53.7865911 --> 00:27:15,903.7865911 Your brain actually needs cues, physical cues to stay on track. 336 00:27:16,23.7865911 --> 00:27:20,163.7865911 For example, work starts now, work stops now. 337 00:27:20,163.7865911 --> 00:27:21,573.7865911 Those are cues. 338 00:27:21,573.7865911 --> 00:27:25,593.7865911 Your brain feels really comfortable and really safe. 339 00:27:26,413.7865911 --> 00:27:30,733.7865911 And then there's some other rituals, power up ritual, for example. 340 00:27:30,733.7865911 --> 00:27:44,983.7865911 What does that checklist look like for you in the morning? What does your power down ritual look like? Kathy, you know, I have checklists for everything, So power up ritual, power down ritual, a dedicated work zone, even if it's just a corner. 341 00:27:45,343.7865911 --> 00:27:58,453.7865911 I know some of you have been banished to the basement in your dark, creepy room, or you've had to switch out the baby's nursery, or you really don't have a good space to set up an office. 342 00:27:58,783.7865911 --> 00:28:02,833.7865911 I would encourage you to consider looking at your closets. 343 00:28:03,443.7865911 --> 00:28:13,103.7865911 I have a client who decided to purchase a rolling rack for his clothes because he wanted to test out my office theory. 344 00:28:13,103.7865911 --> 00:28:16,313.7865911 You really only need a teeny, tiny little space. 345 00:28:16,313.7865911 --> 00:28:19,228.7865911 It's not very much at all. 346 00:28:19,448.7865911 --> 00:28:30,793.7865911 And if you work on your virtual office and you have an external microphone like we always talk about, you can also have some visual anchors, like your lighting goes on, your lighting goes off. 347 00:28:30,793.7865911 --> 00:28:40,123.7865911 Those are all cues that will help your brain feel really relaxed and really start to enjoy some of the boundaries we're talking about. 348 00:28:41,47.1199245 --> 00:28:47,197.1199245 I highly encourage you to think about making your environment switch, not your willpower. 349 00:28:47,257.1199245 --> 00:28:48,547.1199245 And this is hard. 350 00:28:48,547.1199245 --> 00:28:49,267.1199245 I know. 351 00:28:49,267.1199245 --> 00:28:49,717.1199245 I know. 352 00:28:49,717.1199245 --> 00:28:50,827.1199245 This is so hard. 353 00:28:51,337.1199245 --> 00:28:54,817.1199245 We also have some calendar boundaries we could speak about as well. 354 00:28:55,207.1199245 --> 00:29:06,787.1199245 We're actually having a tech issue right now, and this is going to happen probably going forward because we in the Pacific Northwest are moving into storm season. 355 00:29:07,507.1199245 --> 00:29:12,367.1199245 So we'll wait for Kathy to rejoin, or we will just wrap up without her. 356 00:29:12,697.1199245 --> 00:29:16,147.1199245 Anyway, the calendar boundaries, I was mentioning this earlier. 357 00:29:16,147.1199245 --> 00:29:19,567.1199245 We have focus blocks, break blocks, lunch blocks. 358 00:29:19,927.1199245 --> 00:29:25,57.1199245 A very strict end of day stop time admin days or half days. 359 00:29:25,57.1199245 --> 00:29:30,792.1199245 Every Friday of the month is my tech day where I can resolve any. 360 00:29:31,407.1199245 --> 00:29:32,337.1199245 Zoom issues. 361 00:29:32,337.1199245 --> 00:29:35,487.1199245 We're using Zoom today, by the way, or WebEx issues. 362 00:29:35,487.1199245 --> 00:29:41,7.1199245 We also use Descrip and Podbean and Apple Podcasts and Spotify. 363 00:29:41,7.1199245 --> 00:29:42,537.1199245 Now we're on Spotify. 364 00:29:42,537.1199245 --> 00:29:43,677.1199245 That's fantastic news. 365 00:29:44,457.1199245 --> 00:29:49,137.1199245 There are tech issues and moving parts always with all of these different tools. 366 00:29:49,237.1199245 --> 00:30:02,17.1199245 Having a dedicated tech day is lifesaving for me because I feel like every Friday of the month I can step away and that makes me feel really, really safe. 367 00:30:02,707.1199245 --> 00:30:06,487.1199245 And then some hours where you're meeting free, we do that for the podcast. 368 00:30:06,487.1199245 --> 00:30:08,497.1199245 For example, we only interview guests. 369 00:30:08,552.1199245 --> 00:30:15,902.1199245 On Friday at a certain time, and we go live on Tuesdays and Thursdays. 370 00:30:15,902.1199245 --> 00:30:20,672.1199245 So we have very set days when we are interacting. 371 00:30:21,560.4532578 --> 00:30:26,480.4532578 And also be mindful that work from anywhere changes your relationships at home. 372 00:30:26,750.4532578 --> 00:30:39,110.4532578 Sometimes I feel really bad because I'll be working at nine or 10 o'clock at night and my loved ones will say, mom, you know, it's eight o'clock or nine o'clock. 373 00:30:39,140.4532578 --> 00:30:45,700.4532578 What? What are you doing? Still working? Well, you know, we're in startup mode right now, and it's really just unavoidable or. 374 00:30:45,980.4532578 --> 00:30:51,230.4532578 I'm working all weekend instead of spending time with them, and that's just not going to last. 375 00:30:51,230.4532578 --> 00:30:53,900.4532578 Honestly, people, it's just not going to last. 376 00:30:55,10.4532578 --> 00:30:57,230.4532578 You could set up some visual cues like we do. 377 00:30:57,280.4532578 --> 00:30:59,200.4532578 You could have a sign on your office door. 378 00:30:59,200.4532578 --> 00:31:01,600.4532578 This is event in progress, no noise, please. 379 00:31:01,600.4532578 --> 00:31:02,530.4532578 That's what I do. 380 00:31:02,590.4532578 --> 00:31:06,190.4532578 And I also have one of the larger signs that's 24 by 36. 381 00:31:06,190.4532578 --> 00:31:08,710.4532578 It says, event in progress, no noise, please. 382 00:31:08,770.4532578 --> 00:31:14,410.4532578 And I train my Amazon drivers, my FedEx drivers. 383 00:31:14,710.4532578 --> 00:31:21,160.4532578 You know, if you have elderly parents living at home or you have Littles or Airbnb guests or whatever the case may be. 384 00:31:21,160.4532578 --> 00:31:32,650.4532578 That is really great communication through signage, and then if you say to yourself, self, there's a certain time of day where I am off of work. 385 00:31:32,710.4532578 --> 00:31:42,270.4532578 I think that's a really good habit to get into because burnout is actually contagious and boundaries protect everyone. 386 00:31:42,424.3183428 --> 00:31:47,104.3183428 Some of the rituals that prevent burnout, we'll just go over those really quickly. 387 00:31:47,494.3183428 --> 00:31:51,574.3183428 Morning activation consists of hydration. 388 00:31:51,674.3183428 --> 00:31:53,84.3183428 I am the water police. 389 00:31:53,84.3183428 --> 00:32:00,569.3183428 My team will tell you I am always on them about hydrating and hitting that water macro and then hitting your protein macro. 390 00:32:00,569.3183428 --> 00:32:06,734.3183428 I know a lot of people don't wanna hear about the protein macro, but it is really key to nourishing your body. 391 00:32:06,949.052762 --> 00:32:11,59.052762 You might wanna consider standing, sitting cycles Burnout isn't. 392 00:32:11,824.052762 --> 00:32:13,654.052762 Actually a workload issue. 393 00:32:13,654.052762 --> 00:32:15,214.052762 It's a boundary issue. 394 00:32:15,274.052762 --> 00:32:19,594.052762 Your work is still going to be there from Friday. 395 00:32:19,654.052762 --> 00:32:23,134.052762 As you move into Monday morning, it's still going to be there. 396 00:32:23,374.052762 --> 00:32:26,704.052762 Yes, I have deliverables, I have deadlines, et cetera. 397 00:32:26,704.052762 --> 00:32:32,464.052762 And a lot right now as we're building out the podcast and some of the new AI agents we're working with. 398 00:32:33,79.052762 --> 00:32:43,459.052762 But working from anywhere is absolutely a gift, but you also have a responsibility to protect your energy wherever you are. 399 00:32:43,639.052762 --> 00:32:49,609.052762 So hopefully some of the boundaries we talked about today will help you to. 400 00:32:50,189.052762 --> 00:32:56,149.052762 Stay more energized, maybe refocus, and continue to perform at your best. 401 00:32:56,149.052762 --> 00:33:06,379.052762 Because our goal is for you to experience high engagement rates in your virtual meetings, and you can't do that if you are burnt out. 402 00:33:06,379.052762 --> 00:33:11,179.052762 Your engagement rates are not going to go up if you are experiencing burnout. 403 00:33:11,359.052762 --> 00:33:12,709.052762 So join us for the next group. 404 00:33:12,709.052762 --> 00:33:16,789.052762 Virtual office audit, virtual office audit.com. 405 00:33:17,149.052762 --> 00:33:29,299.052762 30 minutes, seven steps, less than a hundred dollars, and you can really get started on your way to a successful work from anywhere lifestyle. 406 00:33:30,259.052762 --> 00:33:36,349.052762 We look forward to sharing time with you in the next episode where we go live from the waist up.