The 3-Minute Brain Dump That Transformed My Work-Life Balance

I used to lie awake at night thinking about tomorrow's tasks and couldn't be present with my family because my mind was stuck on work problems. Sound familiar? The game-changer wasn't better time management—it was creating clear boundaries between work mode and family mode.

After years of working until the last possible second and then feeling mentally scattered during family time, I finally did something about it. Now I have a system that lets me be fully present with my kids while knowing nothing important will slip through the cracks.

I'll walk you through my complete startup and shutdown routine system, from monthly planning all the way down to my daily brain dump.

If you're tired of checking email at the playground or thinking about work during bedtime stories, this episode will show you exactly how to create the mental boundaries that actually work.

Do you struggle to stop thinking about work when you’re with your family? Take the Business Overwhelm Diagnostic and get the plan you need to fix it.

Top Takeaways

• Create intentional day planning - Use a startup routine to decide what you'll accomplish before opening email or social media, preventing reactive scrambling through your inbox
• Build context-switching boundaries - Startup and shutdown routines act as mental flags that signal when work begins and ends, especially crucial for home-based solopreneurs without commutes
• Implement a brain dump system - The most important habit is unloading everything from your mind at day's end so you can be fully present with family without worrying about forgotten tasks

Show Notes

• Free Startup and Shutdown Routine Templates
• Watch on YouTube
• Obsidian
• Todoist
• Whisper Memos
• Zapier
• ChatGPT
• Todoist integration for Obsidian
• Google Calendar integration for Obsidian
• Toggl plugin for Obsidian
• Amanda Goetz
• Chris Lema

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