April 18, 2025 • 17 mins
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ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
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Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Autobahn's Great Easter Sale is here.
Get a huge 20% off store-wide,plus 25% off Rhino Rack Online.
Good Friday Hop in Store fromSaturday.
Sale in's Easter Sunday Threedays only.
Exclusions apply.
Autobahn Chuggy Love Crisis.
Speaker 2 (00:15):
Alright, let's get on to Roger Sutherland he's on the
phone Morning my friend,40-year veteran of frontline
Victorian police, but also, moreimportantly, 24-7 community for
shift workers.
He has a website and we'll talkabout that.
You know, one of the things I'mloving working the shift work,
roger.
But I did notice the other dayand I'd forgotten, but I wanted
(00:35):
to mention this.
I got out of the lift and Ifelt really dizzy and I couldn't
figure out why, and then Iremembered, oh yeah, shift work,
that'd be the reason for that.
Speaker 3 (00:43):
Oh, there's an extremely good reason for that,
and I think one of the thingsthat we forget too, phil, is
that it becomes our new normal.
Like that, we start the flatline, we go down and a lot of
our nurses, police, ouremergency services will relate
to this that you forget what itfeels like to actually feel good
.
And then you have a good dayand you think, oh, that's right,
(01:05):
I feel fantastic, but you'renot really feeling as good as
you could.
You're actually just a littlebit better than what you have
been because we adjust to thisnew normal, which is bottoming
out, isn't it?
Speaker 2 (01:17):
Well, it's funny because I was in town with my
wife a couple of weeks agoduring the day and I thought
something's odd here.
What is it?
Ago during the day and Ithought something's odd here,
what is it?
Something just doesn't feelright.
And then I realised it waspeople.
There were people walkingaround.
It's the little things likethat that you completely forget.
Speaker 3 (01:30):
Absolutely, and there's that something in the
sky as well, which you're notused to seeing either, I guess.
So this brings a whole impacton us as well, phil, because
while we're working overnight,we're very passionate about what
we're doing, but we're sittingin a studio there, we've got
(01:51):
artificial light over the top ofus.
You drive home probably, youknow, in the winter time you
drive home in the dark, youdrive to work in the dark,
you're sleeping during the dayand our body, literally, is
counting on those circadianrhythms being reset.
Otherwise we start to feel,well, that feeling of jet lag
all the time for anyone that'stravelled, and it's called
social jet lag for shift workers, and it really, really has a
(02:13):
massive impact on our health.
Speaker 2 (02:14):
And it's funny because some days you feel
normal, but then other days youcan really feel the impact of
burnout.
And I think burnout is the onething that you don't realise
you've got until it overwhelmsyou Totally.
Yeah.
Speaker 3 (02:25):
Well, see, the impact of burnout and I think burnout
is the one thing that you don'trealize you've got until it
overwhelms you Totally.
Yeah, well, see, the impact ofthis desynchronized circadian
rhythm that we have impactsseverely on our hormone releases
within our body.
You know, our body runs on a24-hour clock and whether we're
awake during the day, whetherwe're awake during the night,
our body is actually running ona diurnal, which is a daytime
circadian rhythm which runs allthe time releasing those
(02:50):
hormones at those times.
So when you're exposed to lightat night, you confuse your
system.
When you are awake or trying tosleep during the day and your
body is trying to run, like therelease of cortisol, the release
of melatonin, it all becomesvery confusing.
This is why a lot of shiftworkers have massive problems
with weight gain.
(03:10):
It's so important for us to eatat the right times during that
biological daytime as well, tokeep that circadian rhythm in
sync and get that daylight, thatblue sky which you probably get
a bit of in Sydney, probably abit more than we get down here
in Melbourne, but you get thatblue sky which tells you, tells
your body, because through youreyes it is, because your body
(03:32):
can't see other than through theeye and you get that blue light
and it goes.
Oh, okay, so it's now daytime,right?
So we suppress all of our sleephormones, we wake ourselves up,
we get ourselves going, butwhen we're exposing ourselves to
that blue light at night, thebody becomes incredibly
compromised, not knowing whetherit should be awake or whether
(03:53):
it should be asleep.
Speaker 2 (03:54):
And do you know, the other thing that I've noticed
and just thinking about it whileyou were mentioning that is
that I've noticed my eyesight isactually not as good now as it
was before.
I started doing the shift work.
Speaker 3 (04:04):
You've just given me the reason for that?
Speaker 2 (04:05):
because you're basically staring at a blue
screen all night.
Speaker 3 (04:08):
Well you are.
You're staring at a blue screen, you're staring at screens,
you're under artificial light.
You've got to remember we, ashumans if you go back to you
know, as we evolved, it wasliterally just light and dark,
and when it got dark we couldn'tdo anything at all, so we just
slept.
And then we would wake up whenit got light and we'd go off and
we'd hunt and gather and thenwe would bring the food back.
(04:31):
And as humans, now we havelight and food available to us
24-7, all the time.
So what we're doing is we'reactually forcing our bodies to
do things which it is notnatural for our body to do it at
the time that it's doing it.
So our body, even though we areawake, our body shuts down and
(04:52):
goes into a rest and digest modeat around about eight, nine
o'clock at night and thenmelatonin elevates in our system
.
So if you're working overnightand then you start putting
highly processed carbohydratesand fats into your system, which
is, you know, we crave thatglucose because we're looking
for energy.
Our body is chronicallyfatigued.
(05:14):
It upsets our hunger andsatiety hormones.
So what we actually do is wecrave those.
You know, the chips, chocolates,the lollies damn, jenny and her
cake.
You know we have big problemswith that and the nurses can
relate, because we end up withall of those you know the
(05:35):
families of patients arebringing into the hospital.
You know chocolate saying oh,thanks for looking after Nana,
and you know it's great, andthey bring chocolates in.
They never bring a platter offruit or a handful of nuts in
for them, which is what we needto be eating overnight.
We don't want to be eating allthose highly palatable
carbohydrates and fats, becauseour body doesn't metabolize and
(05:58):
store nutrients the sameovernight as what it does during
the day, and this is somethingthat we have to be really aware
of as shift workers at night.
Speaker 2 (06:07):
The problem is, of course and I'm not a biscuit
eater, I've never eaten biscuits, but we have them in the
kitchen and so I'm going tocarbonate.
I've got some terrible habitsthat have only come across since
I've been doing this.
But you know, the other thingis but it only occurred to me
the other day is you have acompletely different
relationship with your workplace, because your workplace is
somewhere where you go not justto work but ostensibly also to
(06:29):
be social with other people.
And when you don't have that,you don't realize it until down
the track you suddenly go.
My emotional relationship withmy workplace isn't the same as
if I had a nine to five job.
Speaker 3 (06:41):
You know what, phil?
That is just such a fantasticobservation because the research
actually shows how isolatingshift work is.
We're at work and they dobecome our peers, our friends,
our confidants, our everything,don't they?
Because you go to work and youlook forward to it, because
that's where the stimuli is.
Everyone's in the same boat.
(07:02):
They're all doing the samething, we're all trying to
survive as best as we possiblycan and our week is so short
when we're out of work that wetend to isolate ourselves.
We don't get out, we don't dothings because we just don't
feel like it, and we do becomeincredibly depressed, so
(07:23):
isolated it causes us massiveproblems.
The impact of shift work isenormous on people, on their
mental health in a big way, notonly from that circadian rhythm
disruption, but also we couplethat with the isolation of.
Well you know yourself, becauseyou've got to work, you miss
out on that family functiongoing to that football game,
(07:45):
going to.
You know it's Jenny's birthdayand you want to go to Jenny's
birthday and you can't.
But your wife's going, the kidsare going, it's one of your
kids' birthdays, but you've gotto work so you can't be there.
This all has a massive impacton our shift working community
causes us massive problems.
It really does, and this iswhere our emergency services and
(08:06):
frontline health really sufferlike, really suffer.
Speaker 2 (08:09):
That's exactly right, Roger.
Hold on there a minute.
We'll continue our chat afterthis.
It's 3.34.
22 minutes to four.
I'm Phil O'Neill.
No-transcript.
(08:42):
There is massive upsides.
Speaker 3 (08:44):
What about if you're a gym goer?
You can walk into a gym andit's quiet because it's during
the day.
Nothing worse than having to goto a gym between 5am and 7am in
the morning before you go towork, when everybody's in the
gym, or from 5 o'clock at nightuntil 8 o'clock at night, when
everyone's in the gym.
I think the other thing that welove as well is we can make an
(09:05):
appointment to see a specialist.
And you know, whenever thereceptionist answers, they say
oh, I'm really sorry, I've onlyreally got 11 o'clock on
Thursday, I'll take it.
They go, oh really, because youcan.
You can make those appointmentsand you can go.
And not only that, but you canget out to the shops and there's
no one around.
(09:25):
You can get in and out and youcan do what you have to do
without having to go at the sametime as everybody else.
And you become smart too, don'tyou?
Because you don't hit the roadwhile the mums are picking their
kids up from school or droppingtheir kids off at school.
Speaker 2 (09:35):
The only thing is, of course, I've been missing out
on my gym because I haven't gotthat routine down pattern, so
I'm missing out.
You know, like where I used togo to the gym four or five times
a week, I'm now down to two,and it's not just the lack of
energy, but it's also justyou've got to get yourself
organised with your timemanagement, otherwise, before
you know it, you're eating onthe run and you're heading into
work on the run.
Speaker 3 (09:55):
Oh, phil, this is a fantastic way I help my shift
working clients that I actuallywork with, because I've coached
hundreds of shift workers in mytime now and what I actually do
in relation to them is one ofthe most important and the best
strategies that we can actuallydo as a shift worker is to
schedule and time block forourselves.
(10:18):
Now, this seems like somethingthat's really simple, but
getting a whiteboard and puttinga whiteboard up on the wall in
your kitchen, family room,somewhere where everybody can
see it, and what you do is youwrite your shifts down on it
first of all.
So whatever shift you're goingto be working, now it's okay for
you because you're regular, butI'm talking about nursing staff
(10:38):
, police, fire, ambulance peoplethat are working nights, train
drivers, et cetera taxi drivers,uber drivers.
If you write your shifts down,what it does is it actually
avoids a conversation in thefamily of people saying, oh, dad
, when are you working?
Next, it's there on the walland then are you going to take
me to soccer or is mum taking meto soccer training?
(11:00):
No, I am.
You can see it's on the wallthere, because it's written
there dad's soccer, mum, youknow, taking Jenny to
calisthenics, and so it'swritten out and then, if you
look at it too, this takesdecision fatigue.
Because shift workers, you wouldnotice yourself.
You haven't got the energy orthe bandwidth to make decisions
outside of work.
(11:21):
You just can't be botheredbecause you're so busy.
When you're working overnightdoing the radio there, you are
taking calls, you're thinkingall the time what you've got to
say, how you've got to say, andby the time you finish you are
decisioned out.
You've got no more decisions tomake.
And decision fatigue is wellresearched back with people.
And we need to really have alook at this decision fatigue
(11:43):
with people because whatactually happens is we feel
useless and we feel totallyinept, but it's actually.
Our brain is literally justburnt out from making decisions.
So the way we combat this is weeither allocate those decisions
to our better half to makethose decisions for us, or what
we do is we schedule out and weput those things onto our daily
(12:05):
planner so that people can see.
And you can see at a time whenyou're lucid and you made this
schedule, you can look at it andgo oh right, I've got Johnny's
basketball, I've got Jenny'scalisthenics, I've got oh, I've
got to go to the gym this dayand you've time blocked it out.
So it's right there and it'svisual for you and everybody
(12:26):
else in the household to see aswell.
Scheduling is a game changerfor shift workers to see as well
.
Speaker 2 (12:31):
Scheduling is a game changer for shift workers If
people want to find out you'vegot a terrific website.
Speaker 3 (12:36):
Tell everybody about that.
I run a website which is allone word ahealthyshiftcom, and
on that website I've gotnumerous blogs and resources
which are for our shift workingcommunity, to help our shift
workers to thrive and not justsurvive.
My motto is to give people moreenergy to do the things that
they love outside of their shiftworking life, because when
you've got the energy to do that, you then enjoy more doing the
(12:59):
things inside your shift workinglife.
When you're at work, youactually enjoy it more because
you've got a work-life balancethere.
I've also run my own podcast,which is A Healthy Shift as well
, where I've got over 240episodes there now of just
espresso, episodes of littletips to help shift workers all
(13:19):
the way through, and that's onall of the platforms.
As to what to do when should weeat, when should we not eat,
what should we be eating, what'sthe best diet, what's the best
(13:43):
way to exercise, when should weexercise?
Blah, blah, blah.
And what I've done is I'vedecided after my time in law
enforcement we need a communitythat people can feel supported
in that community.
So I've started an onlinecommunity which is called the
Shift Workers Collective.
On the top of the website.
(14:08):
There's a link that people cango to there and you'll come into
that community.
I'll be running webinars whichare shift work specific
community.
I'll be running webinars whichare shift work specific.
It's only shift workers thatwill be in there so everyone can
support and cheer each other on.
Recipes will be shared.
I'm offering up my shift workspecific recipe books.
We'll be running live Q&As andplus I'll be in the community as
well, which will be actuallyoffering up to people to help
(14:28):
people with advice on justspecific information.
It's just a really good supportunit which we all feel so
isolated, don't we, phil?
And this is the thing we've got, and it's 24-7 because there's
always going to be a shiftworker around in that community.
Speaker 2 (14:44):
Roger, lovely to talk to you, mate.
Thank you so much for thatinformation and we'll also give
you more details about thatwebsite again in just a moment,
3.45.
Speaker 1 (14:51):
For that information and we'll also give you more
details about that website againin just a moment, 3.45.
Autobahn's Great Easter Sale ishere.
Get a huge 20% off store wide,plus 25% off Rhino Rack Online.
Good Friday Hopping Store fromSaturday Sale Ends Easter Sunday
.
Three days only Exclusionsapply.
Autobahn Chuggy on Crisis.
Speaker 4 (15:06):
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business success, salesforce isleading the way with AgentForce.
Agentforce powers a 24-7digital workforce that
seamlessly supports your teamsto deliver instant, personalized
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(15:26):
Welcome to the future ofdigital labor AgentForce.
It's what AI was meant to be.
For more info, visitsalesforcecom.
Slash agentforce.
Autobahn's Great Easter Sale is here.
Get a huge 20% off store-wide,plus 25% off Rhino Rack Online.
Good Friday Hop in Store fromSaturday.
Sale in's Easter Sunday Threedays only.
Exclusions apply.
Autobahn Chuggy Love Crisis.
Speaker 2 (00:15):
Alright, let's get on to Roger Sutherland he's on the
phone Morning my friend,40-year veteran of frontline
Victorian police, but also, moreimportantly, 24-7 community for
shift workers.
He has a website and we'll talkabout that.
You know, one of the things I'mloving working the shift work,
roger.
But I did notice the other dayand I'd forgotten, but I wanted
(00:35):
to mention this.
I got out of the lift and Ifelt really dizzy and I couldn't
figure out why, and then Iremembered, oh yeah, shift work,
that'd be the reason for that.
Speaker 3 (00:43):
Oh, there's an extremely good reason for that,
and I think one of the thingsthat we forget too, phil, is
that it becomes our new normal.
Like that, we start the flatline, we go down and a lot of
our nurses, police, ouremergency services will relate
to this that you forget what itfeels like to actually feel good
.
And then you have a good dayand you think, oh, that's right,
(01:05):
I feel fantastic, but you'renot really feeling as good as
you could.
You're actually just a littlebit better than what you have
been because we adjust to thisnew normal, which is bottoming
out, isn't it?
Speaker 2 (01:17):
Well, it's funny because I was in town with my
wife a couple of weeks agoduring the day and I thought
something's odd here.
What is it?
Ago during the day and Ithought something's odd here,
what is it?
Something just doesn't feelright.
And then I realised it waspeople.
There were people walkingaround.
It's the little things likethat that you completely forget.
Speaker 3 (01:30):
Absolutely, and there's that something in the
sky as well, which you're notused to seeing either, I guess.
So this brings a whole impacton us as well, phil, because
while we're working overnight,we're very passionate about what
we're doing, but we're sittingin a studio there, we've got
(01:51):
artificial light over the top ofus.
You drive home probably, youknow, in the winter time you
drive home in the dark, youdrive to work in the dark,
you're sleeping during the dayand our body, literally, is
counting on those circadianrhythms being reset.
Otherwise we start to feel,well, that feeling of jet lag
all the time for anyone that'stravelled, and it's called
social jet lag for shift workers, and it really, really has a
(02:13):
massive impact on our health.
Speaker 2 (02:14):
And it's funny because some days you feel
normal, but then other days youcan really feel the impact of
burnout.
And I think burnout is the onething that you don't realise
you've got until it overwhelmsyou Totally.
Yeah.
Speaker 3 (02:25):
Well, see, the impact of burnout and I think burnout
is the one thing that you don'trealize you've got until it
overwhelms you Totally.
Yeah, well, see, the impact ofthis desynchronized circadian
rhythm that we have impactsseverely on our hormone releases
within our body.
You know, our body runs on a24-hour clock and whether we're
awake during the day, whetherwe're awake during the night,
our body is actually running ona diurnal, which is a daytime
circadian rhythm which runs allthe time releasing those
(02:50):
hormones at those times.
So when you're exposed to lightat night, you confuse your
system.
When you are awake or trying tosleep during the day and your
body is trying to run, like therelease of cortisol, the release
of melatonin, it all becomesvery confusing.
This is why a lot of shiftworkers have massive problems
with weight gain.
(03:10):
It's so important for us to eatat the right times during that
biological daytime as well, tokeep that circadian rhythm in
sync and get that daylight, thatblue sky which you probably get
a bit of in Sydney, probably abit more than we get down here
in Melbourne, but you get thatblue sky which tells you, tells
your body, because through youreyes it is, because your body
(03:32):
can't see other than through theeye and you get that blue light
and it goes.
Oh, okay, so it's now daytime,right?
So we suppress all of our sleephormones, we wake ourselves up,
we get ourselves going, butwhen we're exposing ourselves to
that blue light at night, thebody becomes incredibly
compromised, not knowing whetherit should be awake or whether
(03:53):
it should be asleep.
Speaker 2 (03:54):
And do you know, the other thing that I've noticed
and just thinking about it whileyou were mentioning that is
that I've noticed my eyesight isactually not as good now as it
was before.
I started doing the shift work.
Speaker 3 (04:04):
You've just given me the reason for that?
Speaker 2 (04:05):
because you're basically staring at a blue
screen all night.
Speaker 3 (04:08):
Well you are.
You're staring at a blue screen, you're staring at screens,
you're under artificial light.
You've got to remember we, ashumans if you go back to you
know, as we evolved, it wasliterally just light and dark,
and when it got dark we couldn'tdo anything at all, so we just
slept.
And then we would wake up whenit got light and we'd go off and
we'd hunt and gather and thenwe would bring the food back.
(04:31):
And as humans, now we havelight and food available to us
24-7, all the time.
So what we're doing is we'reactually forcing our bodies to
do things which it is notnatural for our body to do it at
the time that it's doing it.
So our body, even though we areawake, our body shuts down and
(04:52):
goes into a rest and digest modeat around about eight, nine
o'clock at night and thenmelatonin elevates in our system
.
So if you're working overnightand then you start putting
highly processed carbohydratesand fats into your system, which
is, you know, we crave thatglucose because we're looking
for energy.
Our body is chronicallyfatigued.
(05:14):
It upsets our hunger andsatiety hormones.
So what we actually do is wecrave those.
You know, the chips, chocolates,the lollies damn, jenny and her
cake.
You know we have big problemswith that and the nurses can
relate, because we end up withall of those you know the
(05:35):
families of patients arebringing into the hospital.
You know chocolate saying oh,thanks for looking after Nana,
and you know it's great, andthey bring chocolates in.
They never bring a platter offruit or a handful of nuts in
for them, which is what we needto be eating overnight.
We don't want to be eating allthose highly palatable
carbohydrates and fats, becauseour body doesn't metabolize and
(05:58):
store nutrients the sameovernight as what it does during
the day, and this is somethingthat we have to be really aware
of as shift workers at night.
Speaker 2 (06:07):
The problem is, of course and I'm not a biscuit
eater, I've never eaten biscuits, but we have them in the
kitchen and so I'm going tocarbonate.
I've got some terrible habitsthat have only come across since
I've been doing this.
But you know, the other thingis but it only occurred to me
the other day is you have acompletely different
relationship with your workplace, because your workplace is
somewhere where you go not justto work but ostensibly also to
(06:29):
be social with other people.
And when you don't have that,you don't realize it until down
the track you suddenly go.
My emotional relationship withmy workplace isn't the same as
if I had a nine to five job.
Speaker 3 (06:41):
You know what, phil?
That is just such a fantasticobservation because the research
actually shows how isolatingshift work is.
We're at work and they dobecome our peers, our friends,
our confidants, our everything,don't they?
Because you go to work and youlook forward to it, because
that's where the stimuli is.
Everyone's in the same boat.
(07:02):
They're all doing the samething, we're all trying to
survive as best as we possiblycan and our week is so short
when we're out of work that wetend to isolate ourselves.
We don't get out, we don't dothings because we just don't
feel like it, and we do becomeincredibly depressed, so
(07:23):
isolated it causes us massiveproblems.
The impact of shift work isenormous on people, on their
mental health in a big way, notonly from that circadian rhythm
disruption, but also we couplethat with the isolation of.
Well you know yourself, becauseyou've got to work, you miss
out on that family functiongoing to that football game,
(07:45):
going to.
You know it's Jenny's birthdayand you want to go to Jenny's
birthday and you can't.
But your wife's going, the kidsare going, it's one of your
kids' birthdays, but you've gotto work so you can't be there.
This all has a massive impacton our shift working community
causes us massive problems.
It really does, and this iswhere our emergency services and
(08:06):
frontline health really sufferlike, really suffer.
Speaker 2 (08:09):
That's exactly right, Roger.
Hold on there a minute.
We'll continue our chat afterthis.
It's 3.34.
22 minutes to four.
I'm Phil O'Neill.
No-transcript.
(08:42):
There is massive upsides.
Speaker 3 (08:44):
What about if you're a gym goer?
You can walk into a gym andit's quiet because it's during
the day.
Nothing worse than having to goto a gym between 5am and 7am in
the morning before you go towork, when everybody's in the
gym, or from 5 o'clock at nightuntil 8 o'clock at night, when
everyone's in the gym.
I think the other thing that welove as well is we can make an
(09:05):
appointment to see a specialist.
And you know, whenever thereceptionist answers, they say
oh, I'm really sorry, I've onlyreally got 11 o'clock on
Thursday, I'll take it.
They go, oh really, because youcan.
You can make those appointmentsand you can go.
And not only that, but you canget out to the shops and there's
no one around.
(09:25):
You can get in and out and youcan do what you have to do
without having to go at the sametime as everybody else.
And you become smart too, don'tyou?
Because you don't hit the roadwhile the mums are picking their
kids up from school or droppingtheir kids off at school.
Speaker 2 (09:35):
The only thing is, of course, I've been missing out
on my gym because I haven't gotthat routine down pattern, so
I'm missing out.
You know, like where I used togo to the gym four or five times
a week, I'm now down to two,and it's not just the lack of
energy, but it's also justyou've got to get yourself
organised with your timemanagement, otherwise, before
you know it, you're eating onthe run and you're heading into
work on the run.
Speaker 3 (09:55):
Oh, phil, this is a fantastic way I help my shift
working clients that I actuallywork with, because I've coached
hundreds of shift workers in mytime now and what I actually do
in relation to them is one ofthe most important and the best
strategies that we can actuallydo as a shift worker is to
schedule and time block forourselves.
(10:18):
Now, this seems like somethingthat's really simple, but
getting a whiteboard and puttinga whiteboard up on the wall in
your kitchen, family room,somewhere where everybody can
see it, and what you do is youwrite your shifts down on it
first of all.
So whatever shift you're goingto be working, now it's okay for
you because you're regular, butI'm talking about nursing staff
(10:38):
, police, fire, ambulance peoplethat are working nights, train
drivers, et cetera taxi drivers,uber drivers.
If you write your shifts down,what it does is it actually
avoids a conversation in thefamily of people saying, oh, dad
, when are you working?
Next, it's there on the walland then are you going to take
me to soccer or is mum taking meto soccer training?
(11:00):
No, I am.
You can see it's on the wallthere, because it's written
there dad's soccer, mum, youknow, taking Jenny to
calisthenics, and so it'swritten out and then, if you
look at it too, this takesdecision fatigue.
Because shift workers, you wouldnotice yourself.
You haven't got the energy orthe bandwidth to make decisions
outside of work.
(11:21):
You just can't be botheredbecause you're so busy.
When you're working overnightdoing the radio there, you are
taking calls, you're thinkingall the time what you've got to
say, how you've got to say, andby the time you finish you are
decisioned out.
You've got no more decisions tomake.
And decision fatigue is wellresearched back with people.
And we need to really have alook at this decision fatigue
(11:43):
with people because whatactually happens is we feel
useless and we feel totallyinept, but it's actually.
Our brain is literally justburnt out from making decisions.
So the way we combat this is weeither allocate those decisions
to our better half to makethose decisions for us, or what
we do is we schedule out and weput those things onto our daily
(12:05):
planner so that people can see.
And you can see at a time whenyou're lucid and you made this
schedule, you can look at it andgo oh right, I've got Johnny's
basketball, I've got Jenny'scalisthenics, I've got oh, I've
got to go to the gym this dayand you've time blocked it out.
So it's right there and it'svisual for you and everybody
(12:26):
else in the household to see aswell.
Scheduling is a game changerfor shift workers to see as well
.
Speaker 2 (12:31):
Scheduling is a game changer for shift workers If
people want to find out you'vegot a terrific website.
Speaker 3 (12:36):
Tell everybody about that.
I run a website which is allone word ahealthyshiftcom, and
on that website I've gotnumerous blogs and resources
which are for our shift workingcommunity, to help our shift
workers to thrive and not justsurvive.
My motto is to give people moreenergy to do the things that
they love outside of their shiftworking life, because when
you've got the energy to do that, you then enjoy more doing the
(12:59):
things inside your shift workinglife.
When you're at work, youactually enjoy it more because
you've got a work-life balancethere.
I've also run my own podcast,which is A Healthy Shift as well
, where I've got over 240episodes there now of just
espresso, episodes of littletips to help shift workers all
(13:19):
the way through, and that's onall of the platforms.
As to what to do when should weeat, when should we not eat,
what should we be eating, what'sthe best diet, what's the best
(13:43):
way to exercise, when should weexercise?
Blah, blah, blah.
And what I've done is I'vedecided after my time in law
enforcement we need a communitythat people can feel supported
in that community.
So I've started an onlinecommunity which is called the
Shift Workers Collective.
On the top of the website.
(14:08):
There's a link that people cango to there and you'll come into
that community.
I'll be running webinars whichare shift work specific
community.
I'll be running webinars whichare shift work specific.
It's only shift workers thatwill be in there so everyone can
support and cheer each other on.
Recipes will be shared.
I'm offering up my shift workspecific recipe books.
We'll be running live Q&As andplus I'll be in the community as
well, which will be actuallyoffering up to people to help
(14:28):
people with advice on justspecific information.
It's just a really good supportunit which we all feel so
isolated, don't we, phil?
And this is the thing we've got, and it's 24-7 because there's
always going to be a shiftworker around in that community.
Speaker 2 (14:44):
Roger, lovely to talk to you, mate.
Thank you so much for thatinformation and we'll also give
you more details about thatwebsite again in just a moment,
3.45.
Speaker 1 (14:51):
For that information and we'll also give you more
details about that website againin just a moment, 3.45.
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