March 3, 2025 • 29 mins
Embracing Rest:
The Importance of Unplugging and Self-Care for Ambitious Women
In this episode of the 'Muscles and Mindset Revolution' podcast, host Anne Jones discusses the transformative power of unplugging and self-care. Through her own experiences and practical advice, she sheds light on the importance of prioritizing personal time and rest amidst busy family and work life. Anne shares actionable steps for truly disconnecting, such as setting non-negotiables, communicating boundaries, and leaving work devices at home. Listeners will learn how to create a rest strategy that is both realistic and rejuvenating, and the significance of viewing rest as a critical part of success. Anne also introduces her new eight-week mindset coaching program, 'Flow,' which helps women balance work, family, and personal time effectively.
00:00 Birthday Wishes and Self-Worth Realization
00:39 Introduction to the Podcast
01:13 The Journey of Disconnecting
02:00 Maintaining Self-Identity as a Parent
03:11 Prioritizing Solo Time
05:49 The Importance of Unplugging
11:18 Setting Boundaries and Non-Negotiables
15:48 Leaving Work Devices Behind
17:07 Managing Phone Usage and Notifications
20:27 Cultivating a Relaxation Mantra
23:24 Recap and Actionable Steps
28:15 Final Thoughts and Get on the waitlist for Flow
- Get on the No-Obligation waitlist for Flow, my 8-Week Mindset Program
- How to Break Up With Your Phone Book
- Indistractable Book
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• [https://musclesandmindset.ca/]
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• Website: [https://www.annejonescoaching.ca/]
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker (00:00):
really for my birthday, all I wanted was to go stay in a
(00:02):
fancy hotel or go to the spa.
I was like, I just want to godowntown, stay at a hotel, go to
the spa by myself.
Which I was comfortable doingwith my family, but I was like,
Oh, there's no point in doingthat for just me.
Like spending that money andtime away from my family for
just me.
And I kind of lived with thatthought for a bit.
Speaker 3 (00:17):
And when I heard myself say that out loud, I was
like, wait, why do I think I'mnot worth that?
Why do I believe it only countsif it benefits other people?
That moment made me realizesomething big, so big that it
changed how I approach rest,self care and unplugging from
both life and work demands.
And that is what we are talkingabout today.
Speaker (00:39):
Welcome to the muscles and mindset revolution podcast,
the podcast for ambitious womenwho want to build strength, feel
confident AF and lose fat forgood without counting calories
or BS.
Quick fixes.
I'm your host Anne Jones,certified life coach, personal
trainer and mindset expert.
After 15 years plus in thefitness industry, I know the
(01:01):
real key to lasting change isn'tjust what you do.
It's how you think.
If you're ready to shift your mindset, build a
lifestyle you love and feelconfident AF you're in the right
place.
Let's dive in.
Today's episode is inspired bymy own journey of trying to
disconnect.
One of the things that I've beenworking on for several years is,
well, since becoming a mom,really one of, honestly, my
(01:24):
biggest concern for becoming amom, becoming a parent, my
biggest fear, I was not worriedabout labour and delivery.
I wasn't worried about my body.
I was like, I've got that.
I was worried about losingmyself because even before
having a baby, I had spent,Probably 10 years, almost 10
years working, training,coaching, teaching fitness to
(01:45):
women who were mostly moms Andall I heard about was how hard
it was, how terrible it was, howthey didn't get any sleep.
They don't have any money.
They have any time forthemselves.
That's what I was afraid of.
I was like, well, that soundsawful.
I don't want that.
So I very intentionally wantedto maintain my sense of self and
(02:06):
one of the ways that I know thatwe do that is by spending time
with ourselves and spending timealone and I'm lucky enough that
this was modeled for me by mymom who, when I was baby and a
toddler.
My parents both had busycareers.
My mom was a educationalresource coordinator traveling
all over the territory,sometimes all over the country
(02:28):
and she would go do that and mydad would stay home with me even
though he also was running anairline.
So that kind of independence wasmodeled for me, which I'm so
grateful for.
Still as a parent waschallenging.
My husband and I went toDisneyland, when our daughter
was almost one, cause I hadwanted to go to Disneyland for
(02:51):
my 30th birthday and then I wassuper pregnant waiting to have a
baby.
So we went the next yearinstead.
10 days when she was almost two,when she was two.
Like I really prioritize thosethings.
But I found it harder to do itfor just me.
And if you've been here for awhile, you may have heard this
(03:12):
story before, but after thosetwo trips with my husband, I
really prioritized our timetogether.
After those two trips, I wasthinking like, and I'll come to
this too, I had, my life was sogood, everything was good, I
kind of like, I had all thesethings that I had desired.
And really for my birthday, allI wanted was like, to go stay in
(03:33):
a fancy hotel or go to the spa.
And I think it was the year, itmust've been 2019.
Cause it was not 2020.
It was not COVID yet.
I think it was 2019.
for my birthday, I was like, Ijust want to go downtown.
I lived in Vancouver at thistime.
I was like, I just want to godowntown, stay at a hotel, go to
(03:54):
the spa by myself.
Which I was comfortable doingwith my family, but I was like,
Oh, there's no point in doingthat for just me.
Like spending that money andtime away from my family for
just me.
And I kind of lived with thatthought for a bit.
And then it came back to me andI was like, Ooh, I heard myself
saying it.
Maybe I said it to my husband orsomething.
And he was like you know, dowhatever you want.
But I was like, I heard myselfsaying it's not worth it for
(04:18):
just me.
That statement was what made merealize I don't want to speak
that way about myself.
I don't want to think that wayabout myself.
I want to be just as worth it aslike all of us are.
Like both are of value to me butI don't want to be speaking to
myself.
Like I'm not worth doing it ifit's just me.
(04:38):
That's not the way I want tothink of myself.
So, I did it and then Ibasically made it a habit.
Now I do it a couple times ayear.
It was challenging to prioritizemyself to, go away.
there's no problem leaving myhusband.
He's a competent adult man, butmom guilt can be sneaky, right?
Any kind of guilt can be sneakyand I just choose to unsubscribe
(05:00):
from it.
Speaker 4 (05:00):
So I started making solo time non negotiable.
It began with that first hotelnight and now I do it a few
times a year.
And here's the thing.
It still feels weird sometimes.
And I have practiced and trainedmyself to follow through because
I desire a life where I feelcomfortable in investing in my
(05:21):
own rest and joy.
And I know firsthand that whenI'm recharged and well rested, I
show up better as a mom, acoach, a leader, and a wife.
Speaker (05:32):
It doesn't have to be a hotel stay, right?
It can be like An hour at a yogaclass or getting a pedicure,
like whatever it is, we stillhave these feelings.
So I want you to know thatthat's one part of it is like, I
have created a habit becausethat's the lifestyle that I want
where I am comfortable spendingtime alone.
Okay.
So that's the first part isbelieving in your value and
(05:53):
worth enough to even get aloneto do this kind of thing and
unplug, which is what we aretalking about today.
So, because that's the otherthing that can be sneaky, right?
It's like okay, I'm going to goaway and spend this night alone.
Ooh, should I like do some work?
Should I get some work in?
That's sometimes what I want itto be and sometimes what I don't
(06:13):
want it to be.
So today's episode is inspiredby actually my own journey of
trying to disconnect.
So, all of this to say literallymy favorite thing is hotels and
spas.
That's what I love for us, whatI work for.
That's all I want to do.
I don't want to buy clothes.
I don't need a handbag.
Nope, I just want to fly in aplane, stay in a hotel, eat
food, drink wine, go to the spa.
(06:35):
My whole life.
I'll be happy.
That's what I want.
And I run a very busy company,so it can be really challenging
to disconnect.
I don't want to disconnect frommy family.
I want to text with my familyand friends, but when I'm
intentionally trying to rest andrecharge and unplug.
I want to disconnect.
And so sometimes when I travel,I will take advantage of the
(06:56):
plane time.
I love working on the plane.
You know, when I go for a worktrip, it's a work trip and I'm
working on the plane.
I'm getting talking to clients.
I'm creating content.
I'm creating stuff for you guys.
I'm writing podcast episodes.
But when it's just for me, Iwant it to be just for me.
And this coming weekend, it'sjust for me.
So because my husband knows thatthis is all I want in life,
that's what I got for Christmaswas a weekend away.
(07:18):
Okay.
Because again, I don't want anystuff.
I don't need any stuff.
I don't need anything.
I just want to go to hotels andspas.
So my lovely husband knows thisand he is like, You know, for
Christmas or my birthday, that'swhat he'll give me and he'll
book it.
And it's so nice.
I just have to leave and go dothe thing.
So, he gave this to me forChristmas.
It's now the end of February.
(07:38):
I'm cashing it in, so to speak,very intentionally.
I kind of kept it in my backpocket.
It's been a couple really busyweeks inside Muscles Mindset,
which is amazing.
It's so fun.
We did our coaching giveaway,which is always a lot of fun.
mindset coaching course.
Flow is coming up in a month.
We actually just this past weeksurpassed our highest number of
one on one clients ever insidemuscles and mindset.
(08:01):
I have, you know, a wonderfulteam.
It's busy.
Okay.
So it's beautiful and it's achallenging time to unplug.
And after these really busyweeks, I was like, OK I'm
cashing it in.
I need it.
Okay.
So I was kind of finding myselfand I teach this to my clients
as well is When I feel myselfgetting anxious or I'm going to
(08:23):
those habits.
I found myself scrolling again,too You know staying up too
late.
I don't make that mean that I'ma bad person and I suck at
discipline That's a sign to me.
That's like, oh Okay, my stressbucket is full.
I'm going to these old selfprotective behaviours these
habits because I've been workingnon stop Even on weekends, to be
(08:44):
honest with you, I'm usuallypretty good about my boundaries
on weekends, but I have beenworking the past few weekends.
So I was like, I'm cashing itin.
I'm going away this weekend.
So I'm going away on Friday.
Okay.
And because it's supposed to befor me and I need to unplug, I
do want to disconnect, I want totruly unplug and disconnect, and
so I'm going to teach you how todo that today.
Because rest isn't actually justa, it's not a luxury at all.
(09:07):
It is a vital part of ourproductivity and creativity.
And that's another tricky bit iswhen I am quiet and by myself,
I'm so creative.
Like I have ideas.
I have ideas for courses andconcepts and group calls for my
clients and posts and podcastepisodes.
And so sometimes I'm like, Iwant to have my laptop so I can
just like write this all out.
(09:27):
And sometimes I want that, butthis weekend I truly just need
to unplug.
So if I have a great idea, it'sgoing to be going into a voice
note.
I am going to deal with it nextweek.
So in this episode, I'm going toshare with you hopefully some
more relatable moments and alsosome action steps so that you
can truly unplug if you want todo this too, when you want to do
this too, because you got to doit, my friend.
(09:48):
So if you are ready to reclaimyour weekend or reclaim your
weeknights and leave yourcomputer behind, grab a coffee,
settle in and let's get started.
Okay.
So the first part of this, we'regoing to call the work life
tightrope.
And we're not going to dive deepinto this today cause it's a big
topic.
Balance, right?
I don't say work life balance.
I don't know that there is sucha thing.
(10:09):
I don't even believe in balancepersonally.
I think that we're alwaysshifting one way or the other.
And if you're listening to thisin the podcast, you can picture
me, you know, picture me holdingthe scales, right?
Tipping the scales.
I think the scale tips one wayand that's our sign to pull back
the other way.
So for me, for example, I'vebeen going hard on the work
stuff.
I've been working my booty off,and really upholding my health.
(10:32):
so those things are reallytipping.
And then now I'm like, Oh.
That's a sign in my body that wegot to pull up the rest a little
bit, pull up the unplug.
Actually, this happened justthis past Friday evening.
Last week was a very busy workweek.
I found myself Friday night,staring at my computer, replying
to emails, well past my usualworking hours.
(10:53):
I think it was probably evenafter I put my daughter to bed,
which I never do.
And, I was kind of feeling likeI had to stay.
I was like, it's so busy, Igotta stay, I gotta keep doing
this.
And then, I was like, Ooh, thisis a sign.
This is a sign, right?
So that's why I planned mygetaway this weekend.
The goal for me is to disconnectand recharge.
(11:14):
And so I'm here today to sharethe blueprint that helped me to
take that leap.
Okay.
So the first thing I want you todo is set your non negotiables.
What are your personal policies?
And like anything, you know, I'mgoing to say, start small,
right?
Even with boundaries, we have tostart really small.
So.
Before you fully step away fromthe digital noise for your
unplug, the first step is toknow your non negotiables,
(11:36):
right?
Think of this as your preretreat rituals, small actions
that prepare your mind and yourworkspace, your business, your
job for a break.
So the first thing that I needyou to do is know like what you
need to do and what you don'tneed to do.
I have lots of friends who workin corporate and travel a lot
and go on vacations.
(11:56):
For them to be successful, theyneed to know what's the plan.
Are we still going to work out?
Is this a vacation where we workout or is it fully body rest?
Is this a vacation where I'mstill taking calls, replying to
emails?
What's at me or am I fullyoffline?
I always share with my team.
There's a couple of differentlevels of time off, right?
So we have a time off thread inour software where we're sharing
(12:18):
who's off and then we'll sharethere, this is a fully offline
week.
Don't message me.
I'm not going to be checking myemail.
Most of the time.
It's like, I'm just not takingcalls.
Can you cover me in trainerize?""Can you cover me for a client
check in?
I'm still going to be replyingto you.
I'm still going to be replyingto clients.
I'm just not taking calls." Orsometimes it's like"I'm fully
(12:39):
offline." So you need to knowthat first.
Otherwise you're gonna be inthis like back and forth.
Like, ah, what am I doing?
Am I replying to clients or not?
Like, should my team message meand like, you know what I'm
going to say to have trust.
You have to establish thatbefore time.
So no, like the level ofunplugging that you're doing.
And then the first thing that Iwant you to do is tie up loose
ends.
So before you leave, identifyany tasks that might otherwise
(13:01):
tug at your attention whileyou're away.
This could mean sending out a,you know, whatever emails
finalizing, like doing an end ofweek check in or simply like
organizing your workspace.
Right.
And the idea here is not tocreate more work.
It is to create mental space bysetting these tasks aside.
You're telling yourself.
I'm done now and I can relax andspoiler you're gonna relax
(13:21):
whether you do this or not.
It's this is just a little tipfor you So for example for me,
I've planned this already intomy week, so I'm leaving on
Friday morning I'm going to seemy daughter Thing at a thing and
then I'm catching a ferry.
So I actually have to be lockedand loaded on Thursday So my
time block my work block onThursday morning is just to
schedule my social media postsfor the weekend So I don't even
(13:43):
have to be on social and do ameal plan for next week because
normally I would do that on Theweekend and I don't want to come
home to no groceries So I'mgoing to schedule my social
posts Actually, I'm probablyfirst going to do the meal plan
because if I don't do that,there is no plan.
And if I don't order groceries,there's no food.
If I don't do social posts, Ican do them on the weekend.
I would just rather not.
(14:04):
So that's my Thursday morning isthose things.
and then I'm unplugging so I hadto look at my week to do that
I'm not just gonna run intoFriday and be like, oops I have
all this work to do and nothinghas happened and we don't have
any food on the weekend Sothat's tying up your loose ends.
The second thing I want you todo is communicate your
boundaries Let your colleaguesand clients know that you are
(14:25):
offline again What level ofoffline are you?
A simple out of office messagecan work wonders, right?
It not only sets expectations,but it also helps you avoid the
creeping anxiety of missedopportunities or like, oh, I
should be doing this work.
So again, first of all, you needto know your non negotiables.
How available are you?
(14:45):
Are you available?
Are you available at all?
and Then you have to upholdthem, right?
So again letting your colleaguesor clients or whatever know that
you're going to be offlinewhatever level of offline Send
an email responder.
And i'm generally not on socialon the weekend a lot.
Anyways, sometimes I am And youalso have to be okay.
(15:05):
Just like leaving it like If aclient messages me on the
weekend, first of all, I usuallydon't know because I'm not
working, so I don't check it.
But like, if you text me or youmessage me on Instagram, I'm
just going to leave it untilMonday.
Because, not because I'm a jerk,but because I want to empower
you to learn.
I'm modeling, right?
And many of my clients havethanked me for doing this, for
(15:27):
modeling this for them.
That like, I don't need torespond to you on Sunday
morning.
I'm just going to see it andleave it till Monday.
It's totally cool.
It's going to be fine.
We're all big girls, you know?
So those are the two things thatI, I was really three things is
knowing your non negotiables,tying up loose ends and then
communicating those boundariesand non negotiables.
Okay, now let's talk about thebig one, which I don't always
(15:48):
do.
And it is leaving the computerat home.
So when I travel for work, whenI go to a conference or
whatever, obviously I have mylaptop.
I need it.
I need it.
Right?
Or if I'm meeting up with myteam.
This weekend, it's not for work.
It's for me.
I do not need a computer.
So, I'm leaving it at home.
I know it sounds sacrilegious,right?
And I'm not an iPad girly.
Personally, I don't evenactually understand the point of
(16:09):
an iPad.
Because I am not typing on aniPad.
I don't want to watch, I meanwatching a movie I guess is
fine.
But I'm just like phone orcomputer.
Like, I'm not writing emails onmy phone.
I know.
I don't, I don't type shit on myphone.
It's too small.
I don't want to.
I don't do it.
I do that on my computer.
So, I'm not like an iPad girly.
I'm leaving my computer at home.
(16:29):
If you're truly committed tounplugging, this is a non
negotiable as well as some otherthings that I'm going to share
with you in a moment.
But we'll start with thecomputer.
Physically leaving your computerbehind is a powerful statement
to yourself and it removes thetemptation.
Cause this is what I used to do.
It removes the temptation tojust check in, just see what's
up, right?
It creates, and there's, thenthere's no possibility.
(16:50):
It's just not possible.
I can't do it.
In my experience, the physicalart of disconnecting has a
profound psychological impact.
Without that constant pull ofnotifications and emails, which
we can also talk about in amoment, your brain gets the
chance to recalibrate and enjoythe present moment.
Now, on the note ofnotifications.
I do not have notifications onmy phone.
(17:11):
Anyways, I get notifications fortexts for my friends, my family.
That's it.
No other notifications.
because I am not gonna be aslave to an email coming in.
I don't even have Facebook on myphone.
Sometimes I have to download itif I'm like doing a work thing,
I'm doing a live or something.
And Instagram I would love toremove, but I use it all the
time and it deletes your stuffif you delete it.
(17:32):
but there's no red dots andthere's no notifications.
And if you're not doing thisalready on the regular, which I
would recommend.
Definitely do it for yourunplug.
No notifications.
I don't even have those apps,work apps, not on my phone.
You might worry.
I want you to identify what theworry is for you.
Cause for me it used to be, I'm,I'm missing something.
Somebody's gonna be mad at mefor you.
It might be like somethingurgent is going to come up.
(17:53):
it can wait.
I always say to my team, thereare no fitness emergencies.
There's no fitness emergencies.
If you are unplugged, this isyour time to recharge and
sometimes that means puttingyour work on pause or not even
your work, social media, like ifthis is, if your job is not
taking over your phone, I'm suresocial media or Facebook is
(18:14):
delete that shit for theweekend.
I mean, delete it permanently,in my opinion, if you are not a
person like me who uses it forwork, but for your weekend away,
get rid of all the apps.
There will be no apps on myphone except for like text.
Speaker 2 (18:27):
Step number four is to actually limit your phone
use, it's so real and we reallyneed to be intentional about it.
I'm going to recommend two booksand resources for you that
really helped me.
One of them is the book; how tobreak up with your phone.
And the other one is the bookIndistractable by Nir Eyal.
And I'll link them both in theshow notes here.
(18:47):
They were both really, reallyhelpful for me for this purpose.
But long before this in 2020,when my company really first
started getting busy, I learnedto turn off my notifications for
work related apps and socialmedia apps.
I moved those apps off my homescreen.
So.
You know, the first thing I seeis not a ping of a social or
(19:10):
work urgency.
And I try to keep my home screenclean and boring with like the
insight timer, calm, mycalendar, and texts, and music,
podcasts, those kind of things,right?
Creating these very smallphysical and digital boundaries
helps to reinforce the idea thatthis time is for you.
That all of your time is foryou.
That it's yours.
(19:30):
So that's one thing.
And both of those books that Imentioned will really help.
I love the book Indistractableby Nir Eyal.
Because he uses, he has asystem.
He walks you through how toclean up those external
triggers, which is like leavingthe computer at home and
cleaning up your phone, yourapps, your notifications.
But then he also addresses.
(19:51):
The internal triggers, which iswhat I'm often working on with
my clients, right?
Which is the pull, the sense ofurgency, like I talked about on
the podcast last week, thefeeling that you have to do X,
Y, and Z, and you have to do itnow.
Those are internal triggers thatwe have to address by going in,
into the body.
And, Just like it's easier,anything is easier.
(20:12):
Starting a fitness journey iseasier with external
accountability.
It's easier to deal with theexternal triggers first and then
the internal triggers.
Those are the tough ones, right?
Cause that's, we're making itmean something about us.
So that's the next thing islimiting phone use.
And my last takeaway is tocultivate a mantra or a mental
(20:33):
cue for relaxation.
So, for many of our clients whoreally still believe in their
worth is wrapped up inproductivity, it might be rest
is productive.
For me, I had to learn, whatwere mine?
It's safe to do one thing at atime.
That was really, really big forme.
(20:55):
It's safe to be present.
Because for many of us, ournervous system has a belief.
That something bad will happen.
If we slow down, if we aren'tconstantly available, logically
we might know it's okay and it'sactually good for us, but on the
level of the body, it feelsscary for some reason.
(21:16):
So practicing a mantra thatreally fits for you.
So for me, it's still often Iwill practice I'm safe to be
present.
It's safe for me to do one thingat a time.
By repeating, these mantras, youwill train, you'll rewire your
brain to view rest as a criticalpart of your success.
Whenever I feel that internaltrigger, that twinge of
(21:37):
distraction or guilt, I willfirst come back to what am I
feeling in my body right now?
And what do I want to thinkinstead because that's going to
dictate how I feel It's actuallysafe for me to take a break.
It's safe for me to be present.
It's safe for me to slow downIt's safe for me to leave this
till tomorrow That's essentiallyMe planning to do my best work
(21:58):
later to take my best care of myclients my family whoever later
So it also is helpful to havesort of an image in mind of your
most relaxing visual, right?
So for me, I will come back to,I had a moment on one of the
first day of my honeymoon, Ithink it was.
I had like a moment of tears.
(22:19):
I was so grateful.
I was like in Bali at the ocean,watching my husband on the
rocks, just like crazy.
I could like cry right nowthinking about it.
This like crazy ocean vista.
And I was like, Oh my God, I amso lucky.
And I will come back to thatmoment of.
The warmth, and him, and theocean, and that island, and like
(22:41):
the sounds behind me.
I will come back to that momentof peace, the sun warming my
skin, gentle breeze on my hair,and that's like, I practice that
feeling.
Cause this is, that's theenvironment where you can More
easily practice mindfulness,right?
It's not so easy here in youroffice with all the pings and
kids and your phone.
So Whether you're going away forthe weekend, you're going to the
(23:04):
spa.
You're just lying in bedjournaling.
You're reading a book You'resimply trying to soak in a
moment It's helpful to visualizethat mental cue for relaxation
whether it is with avisualization or It will settle
your mind into a rhythm of bothpeace and productivity because
you can have both at once.
(23:24):
Okay, so let's recap theactionable steps that I gave you
for unplugging and trulyembracing your rest.
Number one, tie up loose ends,finish any critical tasks,
organize your workspace beforeyou leave.
That will require some planning.
Number two, set clearboundaries.
(23:44):
Once you've decided what yourpersonal policies and non
negotiables are, communicateyour unavailability to
colleagues, clients, and family.
Number three, leave yourcomputer and probably your iPad
behind.
Physically remove that externaltrigger, the temptation by
leaving work devices at home.
(24:04):
Number four, manage your phoneusage.
Turn off notifications, reallyat all.
Delete work apps for your timeof unplugging.
And replace them with apps thatpromote relaxation.
And lastly, adopt a restfulmantra and or visualization.
(24:25):
Use simple affirmations likerest is productive.
It is safe for me to be presentto shift your mindset.
These steps are not justtheoretical ideas.
These are real practices thatyou can do most of them in 60
seconds that have transformednot just my weekends and my rest
time, but my life to be quitehonest from a time of guilt into
(24:46):
peace.
I want my daily life.
I don't want to have to go to aspa resort to unplug.
I do it because I like it andit's fun and it feels good.
But I really try to put thatinto action.
So that visualization of how Ifelt in Bali, how I feel at the
spa, the sounds that I hear, thethings that I'm thinking, the
smells that I smell.
I try to romanticize my dailylife and have those.
(25:09):
As frequently as possible,right?
I got my little clarity sprayhere.
I got my cards, I got my InnerCalm drink.
I really try to put into actionhow I want to feel all the time.
Not just, in a weekend away.
Okay, before we wrap up, I wantto leave you with a little
exercise.
This is designed to help youcommit to your digital detox,
(25:31):
your unplugging, and truly enjoyyour weekend.
Okay, so here it is.
Number one, I want you to do apre retreat reflection.
Take ten minutes today to jotdown any lingering tasks or
thoughts about work and identifythe ones that can wait or be
done by someone else.
This is a great practice fordaily life too, by the way.
Number two, I want you to set upyour environment, decide a
(25:53):
specific spot at your retreat,your unplugging, your hour away,
your hour in the park where nodigital devices are allowed.
Make it a sanctuary for you toconnect with you for your
mindfulness.
Number three, I want you tocreate a personal mantra like we
talked about, a simple phrasethat resonates with you that you
can have ready.
It's safe for me to relax.
(26:15):
Rest renews.
Rest is productive.
This time is for me.
And I want you to remember too,I often have clients who will
practice these things and thentheir, More anxious brain will
come in and be like, you're notdoing it perfectly.
You're not resting perfectly.
And then I want you to say toyourself, Oh, that's okay.
I see, I hear you.
I see you.
And that's okay.
(26:35):
I'm new at this, right?
I'm learning to fully feel safe,relaxing.
And then whatever your mantrais, your visualization, I want
you to repeat it whenever youfeel that internal urge to check
in at home, at work.
At the end of your experience,whether it's an hour getting a
pedicure, a walk in the park ora whole weekend away or a whole
(26:57):
vacation, just spend five or 10minutes journaling about your
experience.
How did it feel to truly unplug?
What did you notice about yourstate of mind?
I challenge you to try this thisweekend, do a mini retreat this
weekend, even for an hour ortwo, commit to it and see how it
transforms not just yourdowntime, but your entire
(27:18):
approach to work life balance orto life life balance.
Unplugging is not just aboutescaping responsibilities.
It is about recharging so thatyou can show up as your best
self when you thrive, thecommunity around you thrives by
creating clear boundaries andembracing the freedom to
disconnect.
You're not just honoring yourwellbeing.
You're also setting a powerfulexample for those around you.
(27:41):
So I want you to remember it'sokay to take a break.
It's safe to take a break.
In fact, it's essential.
This world is moving fast, andthe demands of your work can
feel relentless if you don'ttake a break.
You deserve moments of calm,reflection, rest.
for me, I'm going to do it thisweekend.
I'm going to practice what Ipreach.
(28:02):
When you do it, if you can,leave your computer at home.
Even leave your phone at home.
Silence the work notifications.
Immerse yourself in the presentmoment.
Thank you for joining me todayfor this episode of the muscles
and mindset revolution podcast.
I really hope today's episodeinspires you to create your own
disconnection and unpluggingstrategy that is both realistic
(28:22):
and rejuvenating.
Speaker 5 (28:23):
If you know that you need more of this in your life,
more boundaries, more ease, morepresence, then you need to be in
flow.
Flow is my new eight weekmindset coaching program
designed to help you implementthese exact strategies so that
you can finally stop feelingtorn between work, family, and
personal time.
(28:43):
Use the link in the show notesto get on the waitlist for Flow
to be the first to know when itdrops, to get an exclusive
coaching bonus, and to receive adiscount.
And good news, if you're inMuscles Mindset, Flow is free
for you.
Speaker 2 (28:56):
if you found value in this discussion, please share
this episode with a friend whomight need a gentle reminder to
rest until next time, take careof yourself, honour your
boundaries.
And remember, rest is not onlydeserved, it is essential.
Love you.
Mean
it!
really for my birthday, all I wanted was to go stay in a
(00:02):
fancy hotel or go to the spa.
I was like, I just want to godowntown, stay at a hotel, go to
the spa by myself.
Which I was comfortable doingwith my family, but I was like,
Oh, there's no point in doingthat for just me.
Like spending that money andtime away from my family for
just me.
And I kind of lived with thatthought for a bit.
Speaker 3 (00:17):
And when I heard myself say that out loud, I was
like, wait, why do I think I'mnot worth that?
Why do I believe it only countsif it benefits other people?
That moment made me realizesomething big, so big that it
changed how I approach rest,self care and unplugging from
both life and work demands.
And that is what we are talkingabout today.
Speaker (00:39):
Welcome to the muscles and mindset revolution podcast,
the podcast for ambitious womenwho want to build strength, feel
confident AF and lose fat forgood without counting calories
or BS.
Quick fixes.
I'm your host Anne Jones,certified life coach, personal
trainer and mindset expert.
After 15 years plus in thefitness industry, I know the
(01:01):
real key to lasting change isn'tjust what you do.
It's how you think.
If you're ready to shift your mindset, build a
lifestyle you love and feelconfident AF you're in the right
place.
Let's dive in.
Today's episode is inspired bymy own journey of trying to
disconnect.
One of the things that I've beenworking on for several years is,
well, since becoming a mom,really one of, honestly, my
(01:24):
biggest concern for becoming amom, becoming a parent, my
biggest fear, I was not worriedabout labour and delivery.
I wasn't worried about my body.
I was like, I've got that.
I was worried about losingmyself because even before
having a baby, I had spent,Probably 10 years, almost 10
years working, training,coaching, teaching fitness to
(01:45):
women who were mostly moms Andall I heard about was how hard
it was, how terrible it was, howthey didn't get any sleep.
They don't have any money.
They have any time forthemselves.
That's what I was afraid of.
I was like, well, that soundsawful.
I don't want that.
So I very intentionally wantedto maintain my sense of self and
(02:06):
one of the ways that I know thatwe do that is by spending time
with ourselves and spending timealone and I'm lucky enough that
this was modeled for me by mymom who, when I was baby and a
toddler.
My parents both had busycareers.
My mom was a educationalresource coordinator traveling
all over the territory,sometimes all over the country
(02:28):
and she would go do that and mydad would stay home with me even
though he also was running anairline.
So that kind of independence wasmodeled for me, which I'm so
grateful for.
Still as a parent waschallenging.
My husband and I went toDisneyland, when our daughter
was almost one, cause I hadwanted to go to Disneyland for
(02:51):
my 30th birthday and then I wassuper pregnant waiting to have a
baby.
So we went the next yearinstead.
10 days when she was almost two,when she was two.
Like I really prioritize thosethings.
But I found it harder to do itfor just me.
And if you've been here for awhile, you may have heard this
(03:12):
story before, but after thosetwo trips with my husband, I
really prioritized our timetogether.
After those two trips, I wasthinking like, and I'll come to
this too, I had, my life was sogood, everything was good, I
kind of like, I had all thesethings that I had desired.
And really for my birthday, allI wanted was like, to go stay in
(03:33):
a fancy hotel or go to the spa.
And I think it was the year, itmust've been 2019.
Cause it was not 2020.
It was not COVID yet.
I think it was 2019.
for my birthday, I was like, Ijust want to go downtown.
I lived in Vancouver at thistime.
I was like, I just want to godowntown, stay at a hotel, go to
(03:54):
the spa by myself.
Which I was comfortable doingwith my family, but I was like,
Oh, there's no point in doingthat for just me.
Like spending that money andtime away from my family for
just me.
And I kind of lived with thatthought for a bit.
And then it came back to me andI was like, Ooh, I heard myself
saying it.
Maybe I said it to my husband orsomething.
And he was like you know, dowhatever you want.
But I was like, I heard myselfsaying it's not worth it for
(04:18):
just me.
That statement was what made merealize I don't want to speak
that way about myself.
I don't want to think that wayabout myself.
I want to be just as worth it aslike all of us are.
Like both are of value to me butI don't want to be speaking to
myself.
Like I'm not worth doing it ifit's just me.
(04:38):
That's not the way I want tothink of myself.
So, I did it and then Ibasically made it a habit.
Now I do it a couple times ayear.
It was challenging to prioritizemyself to, go away.
there's no problem leaving myhusband.
He's a competent adult man, butmom guilt can be sneaky, right?
Any kind of guilt can be sneakyand I just choose to unsubscribe
(05:00):
from it.
Speaker 4 (05:00):
So I started making solo time non negotiable.
It began with that first hotelnight and now I do it a few
times a year.
And here's the thing.
It still feels weird sometimes.
And I have practiced and trainedmyself to follow through because
I desire a life where I feelcomfortable in investing in my
(05:21):
own rest and joy.
And I know firsthand that whenI'm recharged and well rested, I
show up better as a mom, acoach, a leader, and a wife.
Speaker (05:32):
It doesn't have to be a hotel stay, right?
It can be like An hour at a yogaclass or getting a pedicure,
like whatever it is, we stillhave these feelings.
So I want you to know thatthat's one part of it is like, I
have created a habit becausethat's the lifestyle that I want
where I am comfortable spendingtime alone.
Okay.
So that's the first part isbelieving in your value and
(05:53):
worth enough to even get aloneto do this kind of thing and
unplug, which is what we aretalking about today.
So, because that's the otherthing that can be sneaky, right?
It's like okay, I'm going to goaway and spend this night alone.
Ooh, should I like do some work?
Should I get some work in?
That's sometimes what I want itto be and sometimes what I don't
(06:13):
want it to be.
So today's episode is inspiredby actually my own journey of
trying to disconnect.
So, all of this to say literallymy favorite thing is hotels and
spas.
That's what I love for us, whatI work for.
That's all I want to do.
I don't want to buy clothes.
I don't need a handbag.
Nope, I just want to fly in aplane, stay in a hotel, eat
food, drink wine, go to the spa.
(06:35):
My whole life.
I'll be happy.
That's what I want.
And I run a very busy company,so it can be really challenging
to disconnect.
I don't want to disconnect frommy family.
I want to text with my familyand friends, but when I'm
intentionally trying to rest andrecharge and unplug.
I want to disconnect.
And so sometimes when I travel,I will take advantage of the
(06:56):
plane time.
I love working on the plane.
You know, when I go for a worktrip, it's a work trip and I'm
working on the plane.
I'm getting talking to clients.
I'm creating content.
I'm creating stuff for you guys.
I'm writing podcast episodes.
But when it's just for me, Iwant it to be just for me.
And this coming weekend, it'sjust for me.
So because my husband knows thatthis is all I want in life,
that's what I got for Christmaswas a weekend away.
(07:18):
Okay.
Because again, I don't want anystuff.
I don't need any stuff.
I don't need anything.
I just want to go to hotels andspas.
So my lovely husband knows thisand he is like, You know, for
Christmas or my birthday, that'swhat he'll give me and he'll
book it.
And it's so nice.
I just have to leave and go dothe thing.
So, he gave this to me forChristmas.
It's now the end of February.
(07:38):
I'm cashing it in, so to speak,very intentionally.
I kind of kept it in my backpocket.
It's been a couple really busyweeks inside Muscles Mindset,
which is amazing.
It's so fun.
We did our coaching giveaway,which is always a lot of fun.
mindset coaching course.
Flow is coming up in a month.
We actually just this past weeksurpassed our highest number of
one on one clients ever insidemuscles and mindset.
(08:01):
I have, you know, a wonderfulteam.
It's busy.
Okay.
So it's beautiful and it's achallenging time to unplug.
And after these really busyweeks, I was like, OK I'm
cashing it in.
I need it.
Okay.
So I was kind of finding myselfand I teach this to my clients
as well is When I feel myselfgetting anxious or I'm going to
(08:23):
those habits.
I found myself scrolling again,too You know staying up too
late.
I don't make that mean that I'ma bad person and I suck at
discipline That's a sign to me.
That's like, oh Okay, my stressbucket is full.
I'm going to these old selfprotective behaviours these
habits because I've been workingnon stop Even on weekends, to be
(08:44):
honest with you, I'm usuallypretty good about my boundaries
on weekends, but I have beenworking the past few weekends.
So I was like, I'm cashing itin.
I'm going away this weekend.
So I'm going away on Friday.
Okay.
And because it's supposed to befor me and I need to unplug, I
do want to disconnect, I want totruly unplug and disconnect, and
so I'm going to teach you how todo that today.
Because rest isn't actually justa, it's not a luxury at all.
(09:07):
It is a vital part of ourproductivity and creativity.
And that's another tricky bit iswhen I am quiet and by myself,
I'm so creative.
Like I have ideas.
I have ideas for courses andconcepts and group calls for my
clients and posts and podcastepisodes.
And so sometimes I'm like, Iwant to have my laptop so I can
just like write this all out.
(09:27):
And sometimes I want that, butthis weekend I truly just need
to unplug.
So if I have a great idea, it'sgoing to be going into a voice
note.
I am going to deal with it nextweek.
So in this episode, I'm going toshare with you hopefully some
more relatable moments and alsosome action steps so that you
can truly unplug if you want todo this too, when you want to do
this too, because you got to doit, my friend.
(09:48):
So if you are ready to reclaimyour weekend or reclaim your
weeknights and leave yourcomputer behind, grab a coffee,
settle in and let's get started.
Okay.
So the first part of this, we'regoing to call the work life
tightrope.
And we're not going to dive deepinto this today cause it's a big
topic.
Balance, right?
I don't say work life balance.
I don't know that there is sucha thing.
(10:09):
I don't even believe in balancepersonally.
I think that we're alwaysshifting one way or the other.
And if you're listening to thisin the podcast, you can picture
me, you know, picture me holdingthe scales, right?
Tipping the scales.
I think the scale tips one wayand that's our sign to pull back
the other way.
So for me, for example, I'vebeen going hard on the work
stuff.
I've been working my booty off,and really upholding my health.
(10:32):
so those things are reallytipping.
And then now I'm like, Oh.
That's a sign in my body that wegot to pull up the rest a little
bit, pull up the unplug.
Actually, this happened justthis past Friday evening.
Last week was a very busy workweek.
I found myself Friday night,staring at my computer, replying
to emails, well past my usualworking hours.
(10:53):
I think it was probably evenafter I put my daughter to bed,
which I never do.
And, I was kind of feeling likeI had to stay.
I was like, it's so busy, Igotta stay, I gotta keep doing
this.
And then, I was like, Ooh, thisis a sign.
This is a sign, right?
So that's why I planned mygetaway this weekend.
The goal for me is to disconnectand recharge.
(11:14):
And so I'm here today to sharethe blueprint that helped me to
take that leap.
Okay.
So the first thing I want you todo is set your non negotiables.
What are your personal policies?
And like anything, you know, I'mgoing to say, start small,
right?
Even with boundaries, we have tostart really small.
So.
Before you fully step away fromthe digital noise for your
unplug, the first step is toknow your non negotiables,
(11:36):
right?
Think of this as your preretreat rituals, small actions
that prepare your mind and yourworkspace, your business, your
job for a break.
So the first thing that I needyou to do is know like what you
need to do and what you don'tneed to do.
I have lots of friends who workin corporate and travel a lot
and go on vacations.
(11:56):
For them to be successful, theyneed to know what's the plan.
Are we still going to work out?
Is this a vacation where we workout or is it fully body rest?
Is this a vacation where I'mstill taking calls, replying to
emails?
What's at me or am I fullyoffline?
I always share with my team.
There's a couple of differentlevels of time off, right?
So we have a time off thread inour software where we're sharing
(12:18):
who's off and then we'll sharethere, this is a fully offline
week.
Don't message me.
I'm not going to be checking myemail.
Most of the time.
It's like, I'm just not takingcalls.
Can you cover me in trainerize?""Can you cover me for a client
check in?
I'm still going to be replyingto you.
I'm still going to be replyingto clients.
I'm just not taking calls." Orsometimes it's like"I'm fully
(12:39):
offline." So you need to knowthat first.
Otherwise you're gonna be inthis like back and forth.
Like, ah, what am I doing?
Am I replying to clients or not?
Like, should my team message meand like, you know what I'm
going to say to have trust.
You have to establish thatbefore time.
So no, like the level ofunplugging that you're doing.
And then the first thing that Iwant you to do is tie up loose
ends.
So before you leave, identifyany tasks that might otherwise
(13:01):
tug at your attention whileyou're away.
This could mean sending out a,you know, whatever emails
finalizing, like doing an end ofweek check in or simply like
organizing your workspace.
Right.
And the idea here is not tocreate more work.
It is to create mental space bysetting these tasks aside.
You're telling yourself.
I'm done now and I can relax andspoiler you're gonna relax
(13:21):
whether you do this or not.
It's this is just a little tipfor you So for example for me,
I've planned this already intomy week, so I'm leaving on
Friday morning I'm going to seemy daughter Thing at a thing and
then I'm catching a ferry.
So I actually have to be lockedand loaded on Thursday So my
time block my work block onThursday morning is just to
schedule my social media postsfor the weekend So I don't even
(13:43):
have to be on social and do ameal plan for next week because
normally I would do that on Theweekend and I don't want to come
home to no groceries So I'mgoing to schedule my social
posts Actually, I'm probablyfirst going to do the meal plan
because if I don't do that,there is no plan.
And if I don't order groceries,there's no food.
If I don't do social posts, Ican do them on the weekend.
I would just rather not.
(14:04):
So that's my Thursday morning isthose things.
and then I'm unplugging so I hadto look at my week to do that
I'm not just gonna run intoFriday and be like, oops I have
all this work to do and nothinghas happened and we don't have
any food on the weekend Sothat's tying up your loose ends.
The second thing I want you todo is communicate your
boundaries Let your colleaguesand clients know that you are
(14:25):
offline again What level ofoffline are you?
A simple out of office messagecan work wonders, right?
It not only sets expectations,but it also helps you avoid the
creeping anxiety of missedopportunities or like, oh, I
should be doing this work.
So again, first of all, you needto know your non negotiables.
How available are you?
(14:45):
Are you available?
Are you available at all?
and Then you have to upholdthem, right?
So again letting your colleaguesor clients or whatever know that
you're going to be offlinewhatever level of offline Send
an email responder.
And i'm generally not on socialon the weekend a lot.
Anyways, sometimes I am And youalso have to be okay.
(15:05):
Just like leaving it like If aclient messages me on the
weekend, first of all, I usuallydon't know because I'm not
working, so I don't check it.
But like, if you text me or youmessage me on Instagram, I'm
just going to leave it untilMonday.
Because, not because I'm a jerk,but because I want to empower
you to learn.
I'm modeling, right?
And many of my clients havethanked me for doing this, for
(15:27):
modeling this for them.
That like, I don't need torespond to you on Sunday
morning.
I'm just going to see it andleave it till Monday.
It's totally cool.
It's going to be fine.
We're all big girls, you know?
So those are the two things thatI, I was really three things is
knowing your non negotiables,tying up loose ends and then
communicating those boundariesand non negotiables.
Okay, now let's talk about thebig one, which I don't always
(15:48):
do.
And it is leaving the computerat home.
So when I travel for work, whenI go to a conference or
whatever, obviously I have mylaptop.
I need it.
I need it.
Right?
Or if I'm meeting up with myteam.
This weekend, it's not for work.
It's for me.
I do not need a computer.
So, I'm leaving it at home.
I know it sounds sacrilegious,right?
And I'm not an iPad girly.
Personally, I don't evenactually understand the point of
(16:09):
an iPad.
Because I am not typing on aniPad.
I don't want to watch, I meanwatching a movie I guess is
fine.
But I'm just like phone orcomputer.
Like, I'm not writing emails onmy phone.
I know.
I don't, I don't type shit on myphone.
It's too small.
I don't want to.
I don't do it.
I do that on my computer.
So, I'm not like an iPad girly.
I'm leaving my computer at home.
(16:29):
If you're truly committed tounplugging, this is a non
negotiable as well as some otherthings that I'm going to share
with you in a moment.
But we'll start with thecomputer.
Physically leaving your computerbehind is a powerful statement
to yourself and it removes thetemptation.
Cause this is what I used to do.
It removes the temptation tojust check in, just see what's
up, right?
It creates, and there's, thenthere's no possibility.
(16:50):
It's just not possible.
I can't do it.
In my experience, the physicalart of disconnecting has a
profound psychological impact.
Without that constant pull ofnotifications and emails, which
we can also talk about in amoment, your brain gets the
chance to recalibrate and enjoythe present moment.
Now, on the note ofnotifications.
I do not have notifications onmy phone.
(17:11):
Anyways, I get notifications fortexts for my friends, my family.
That's it.
No other notifications.
because I am not gonna be aslave to an email coming in.
I don't even have Facebook on myphone.
Sometimes I have to download itif I'm like doing a work thing,
I'm doing a live or something.
And Instagram I would love toremove, but I use it all the
time and it deletes your stuffif you delete it.
(17:32):
but there's no red dots andthere's no notifications.
And if you're not doing thisalready on the regular, which I
would recommend.
Definitely do it for yourunplug.
No notifications.
I don't even have those apps,work apps, not on my phone.
You might worry.
I want you to identify what theworry is for you.
Cause for me it used to be, I'm,I'm missing something.
Somebody's gonna be mad at mefor you.
It might be like somethingurgent is going to come up.
(17:53):
it can wait.
I always say to my team, thereare no fitness emergencies.
There's no fitness emergencies.
If you are unplugged, this isyour time to recharge and
sometimes that means puttingyour work on pause or not even
your work, social media, like ifthis is, if your job is not
taking over your phone, I'm suresocial media or Facebook is
(18:14):
delete that shit for theweekend.
I mean, delete it permanently,in my opinion, if you are not a
person like me who uses it forwork, but for your weekend away,
get rid of all the apps.
There will be no apps on myphone except for like text.
Speaker 2 (18:27):
Step number four is to actually limit your phone
use, it's so real and we reallyneed to be intentional about it.
I'm going to recommend two booksand resources for you that
really helped me.
One of them is the book; how tobreak up with your phone.
And the other one is the bookIndistractable by Nir Eyal.
And I'll link them both in theshow notes here.
(18:47):
They were both really, reallyhelpful for me for this purpose.
But long before this in 2020,when my company really first
started getting busy, I learnedto turn off my notifications for
work related apps and socialmedia apps.
I moved those apps off my homescreen.
So.
You know, the first thing I seeis not a ping of a social or
(19:10):
work urgency.
And I try to keep my home screenclean and boring with like the
insight timer, calm, mycalendar, and texts, and music,
podcasts, those kind of things,right?
Creating these very smallphysical and digital boundaries
helps to reinforce the idea thatthis time is for you.
That all of your time is foryou.
That it's yours.
(19:30):
So that's one thing.
And both of those books that Imentioned will really help.
I love the book Indistractableby Nir Eyal.
Because he uses, he has asystem.
He walks you through how toclean up those external
triggers, which is like leavingthe computer at home and
cleaning up your phone, yourapps, your notifications.
But then he also addresses.
(19:51):
The internal triggers, which iswhat I'm often working on with
my clients, right?
Which is the pull, the sense ofurgency, like I talked about on
the podcast last week, thefeeling that you have to do X,
Y, and Z, and you have to do itnow.
Those are internal triggers thatwe have to address by going in,
into the body.
And, Just like it's easier,anything is easier.
(20:12):
Starting a fitness journey iseasier with external
accountability.
It's easier to deal with theexternal triggers first and then
the internal triggers.
Those are the tough ones, right?
Cause that's, we're making itmean something about us.
So that's the next thing islimiting phone use.
And my last takeaway is tocultivate a mantra or a mental
(20:33):
cue for relaxation.
So, for many of our clients whoreally still believe in their
worth is wrapped up inproductivity, it might be rest
is productive.
For me, I had to learn, whatwere mine?
It's safe to do one thing at atime.
That was really, really big forme.
(20:55):
It's safe to be present.
Because for many of us, ournervous system has a belief.
That something bad will happen.
If we slow down, if we aren'tconstantly available, logically
we might know it's okay and it'sactually good for us, but on the
level of the body, it feelsscary for some reason.
(21:16):
So practicing a mantra thatreally fits for you.
So for me, it's still often Iwill practice I'm safe to be
present.
It's safe for me to do one thingat a time.
By repeating, these mantras, youwill train, you'll rewire your
brain to view rest as a criticalpart of your success.
Whenever I feel that internaltrigger, that twinge of
(21:37):
distraction or guilt, I willfirst come back to what am I
feeling in my body right now?
And what do I want to thinkinstead because that's going to
dictate how I feel It's actuallysafe for me to take a break.
It's safe for me to be present.
It's safe for me to slow downIt's safe for me to leave this
till tomorrow That's essentiallyMe planning to do my best work
(21:58):
later to take my best care of myclients my family whoever later
So it also is helpful to havesort of an image in mind of your
most relaxing visual, right?
So for me, I will come back to,I had a moment on one of the
first day of my honeymoon, Ithink it was.
I had like a moment of tears.
(22:19):
I was so grateful.
I was like in Bali at the ocean,watching my husband on the
rocks, just like crazy.
I could like cry right nowthinking about it.
This like crazy ocean vista.
And I was like, Oh my God, I amso lucky.
And I will come back to thatmoment of.
The warmth, and him, and theocean, and that island, and like
(22:41):
the sounds behind me.
I will come back to that momentof peace, the sun warming my
skin, gentle breeze on my hair,and that's like, I practice that
feeling.
Cause this is, that's theenvironment where you can More
easily practice mindfulness,right?
It's not so easy here in youroffice with all the pings and
kids and your phone.
So Whether you're going away forthe weekend, you're going to the
(23:04):
spa.
You're just lying in bedjournaling.
You're reading a book You'resimply trying to soak in a
moment It's helpful to visualizethat mental cue for relaxation
whether it is with avisualization or It will settle
your mind into a rhythm of bothpeace and productivity because
you can have both at once.
(23:24):
Okay, so let's recap theactionable steps that I gave you
for unplugging and trulyembracing your rest.
Number one, tie up loose ends,finish any critical tasks,
organize your workspace beforeyou leave.
That will require some planning.
Number two, set clearboundaries.
(23:44):
Once you've decided what yourpersonal policies and non
negotiables are, communicateyour unavailability to
colleagues, clients, and family.
Number three, leave yourcomputer and probably your iPad
behind.
Physically remove that externaltrigger, the temptation by
leaving work devices at home.
(24:04):
Number four, manage your phoneusage.
Turn off notifications, reallyat all.
Delete work apps for your timeof unplugging.
And replace them with apps thatpromote relaxation.
And lastly, adopt a restfulmantra and or visualization.
(24:25):
Use simple affirmations likerest is productive.
It is safe for me to be presentto shift your mindset.
These steps are not justtheoretical ideas.
These are real practices thatyou can do most of them in 60
seconds that have transformednot just my weekends and my rest
time, but my life to be quitehonest from a time of guilt into
(24:46):
peace.
I want my daily life.
I don't want to have to go to aspa resort to unplug.
I do it because I like it andit's fun and it feels good.
But I really try to put thatinto action.
So that visualization of how Ifelt in Bali, how I feel at the
spa, the sounds that I hear, thethings that I'm thinking, the
smells that I smell.
I try to romanticize my dailylife and have those.
(25:09):
As frequently as possible,right?
I got my little clarity sprayhere.
I got my cards, I got my InnerCalm drink.
I really try to put into actionhow I want to feel all the time.
Not just, in a weekend away.
Okay, before we wrap up, I wantto leave you with a little
exercise.
This is designed to help youcommit to your digital detox,
(25:31):
your unplugging, and truly enjoyyour weekend.
Okay, so here it is.
Number one, I want you to do apre retreat reflection.
Take ten minutes today to jotdown any lingering tasks or
thoughts about work and identifythe ones that can wait or be
done by someone else.
This is a great practice fordaily life too, by the way.
Number two, I want you to set upyour environment, decide a
(25:53):
specific spot at your retreat,your unplugging, your hour away,
your hour in the park where nodigital devices are allowed.
Make it a sanctuary for you toconnect with you for your
mindfulness.
Number three, I want you tocreate a personal mantra like we
talked about, a simple phrasethat resonates with you that you
can have ready.
It's safe for me to relax.
(26:15):
Rest renews.
Rest is productive.
This time is for me.
And I want you to remember too,I often have clients who will
practice these things and thentheir, More anxious brain will
come in and be like, you're notdoing it perfectly.
You're not resting perfectly.
And then I want you to say toyourself, Oh, that's okay.
I see, I hear you.
I see you.
And that's okay.
(26:35):
I'm new at this, right?
I'm learning to fully feel safe,relaxing.
And then whatever your mantrais, your visualization, I want
you to repeat it whenever youfeel that internal urge to check
in at home, at work.
At the end of your experience,whether it's an hour getting a
pedicure, a walk in the park ora whole weekend away or a whole
(26:57):
vacation, just spend five or 10minutes journaling about your
experience.
How did it feel to truly unplug?
What did you notice about yourstate of mind?
I challenge you to try this thisweekend, do a mini retreat this
weekend, even for an hour ortwo, commit to it and see how it
transforms not just yourdowntime, but your entire
(27:18):
approach to work life balance orto life life balance.
Unplugging is not just aboutescaping responsibilities.
It is about recharging so thatyou can show up as your best
self when you thrive, thecommunity around you thrives by
creating clear boundaries andembracing the freedom to
disconnect.
You're not just honoring yourwellbeing.
You're also setting a powerfulexample for those around you.
(27:41):
So I want you to remember it'sokay to take a break.
It's safe to take a break.
In fact, it's essential.
This world is moving fast, andthe demands of your work can
feel relentless if you don'ttake a break.
You deserve moments of calm,reflection, rest.
for me, I'm going to do it thisweekend.
I'm going to practice what Ipreach.
(28:02):
When you do it, if you can,leave your computer at home.
Even leave your phone at home.
Silence the work notifications.
Immerse yourself in the presentmoment.
Thank you for joining me todayfor this episode of the muscles
and mindset revolution podcast.
I really hope today's episodeinspires you to create your own
disconnection and unpluggingstrategy that is both realistic
(28:22):
and rejuvenating.
Speaker 5 (28:23):
If you know that you need more of this in your life,
more boundaries, more ease, morepresence, then you need to be in
flow.
Flow is my new eight weekmindset coaching program
designed to help you implementthese exact strategies so that
you can finally stop feelingtorn between work, family, and
personal time.
(28:43):
Use the link in the show notesto get on the waitlist for Flow
to be the first to know when itdrops, to get an exclusive
coaching bonus, and to receive adiscount.
And good news, if you're inMuscles Mindset, Flow is free
for you.
Speaker 2 (28:56):
if you found value in this discussion, please share
this episode with a friend whomight need a gentle reminder to
rest until next time, take careof yourself, honour your
boundaries.
And remember, rest is not onlydeserved, it is essential.
Love you.
Mean
it!
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