October 8, 2024 • 7 mins
What if self-care was a non-negotiable part of your daily schedule, just like your work commitments? Join me in this episode of "Power Your Research" as I reveal three actionable tips for achieving work-life balance that have transformed my own life.
Follow Dr. Sheena Howards' socials:
@drsheenahoward | Power Your Research
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
And so when you talk about self-care, I want you to
add it into your schedule as ifit's a work item.
So if you have a to-do list,your form of self-care should be
on that to-do list.
So scheduling my massage everymonth is on my to-do list as
something that is just asimportant as doing the work.
I don't want my work to bestuck behind an academic paywall
(00:36):
.
I want to leave a legacy, Iwant to reach my potential and I
want to change lives.
This podcast, power yourResearch, is my attempt to help
the smartest people in the worlddo that very thing.
My hope is that you use thelessons I share to make more
money than what your higher edjob can ever pay you.
I've done it, my clients havedone it, and so can you.
(00:59):
My hope is that you'll applywhat you learn here and one day
join the Power your Researchprogram where you can work with
me one-on-one.
The topic for today is threetips to help you with work-life
(01:20):
balance, and the reason for thisis because over the last couple
of weeks, I've heard from atleast two clients who have a lot
of things going on in theirlife and they're getting
stressed, they're getting wornout, they're getting burned out.
Just have a lot of just life.
You know, life gets in the way,and so work-life balance is
important, but it's importantfor it to be consistent.
(01:42):
It's important for you not tothink about work-life balance
when a crisis evolves, but foryou to implement a balanced
strategy every day, and so Iwant to give you three tips for
work-life balance that Iactually use.
That work for me.
I know a lot of you see me allover the place doing a lot of
things.
I'm on LinkedIn, I'm onInstagram, I'm doing speaking
engagements, I'm a full-timefaculty person, I have a
(02:05):
five-year-old.
I'm doing a lot of things, butI have I think I have really
good work-life balance.
Now, some of the work I do Iactually love to do.
It doesn't feel like a job.
Let's jump into these threetips for work-life balance.
The first is make self-carejust a part of your routine, and
(02:26):
what I mean by that is don'tthink about self-care after
you're already stressed or sickor feel worn out, or your body's
just telling you to stop.
So, for me, I make sure that Iget a massage once every month,
and even when I had zero dollarsin all of my bank accounts five
years ago, I still got thatmassage once every month,
(02:48):
because that is important.
It is something that I can'tcut out, because it's something
for me to look forward to everymonth.
That isn't about work oranything else.
It's about me.
It makes me feel good and it'shealthy.
And so when you talk aboutself-care, I want you to add it
into your schedule as if it's awork item.
So if you have a to-do list,your form of self-care should be
(03:11):
on that to-do list.
So scheduling my massage everymonth is on my to-do list as
something that is just asimportant as doing the work.
So it doesn't have to be amassage every month.
It could be whatever makes youfeel good.
The other thing that isnon-negotiable for me is taking
walks.
So before I came in here andset up my desk to do these
(03:31):
videos, I've already taken a 45minute to an hour walk every day
.
That helps me clear my mind.
I can breathe in and breatheout while I walk.
It feels good and I lookforward to that.
And on my walk I drink my latteand those things.
I look forward to that.
And on my walk I drink, youknow, my latte and those things.
I look forward to that, Likethe night before, I'm looking
forward to my walk the nextmorning.
These are non-negotiable.
(03:52):
It's things I do weekend andweek out.
Now, if you're thinking thatgetting a massage for 150 or
$200 every month sounds like alot, you know, over the course
of the year, what is that?
$1,200 to $2,000, maybe.
I think that taking care ofmyself is worth $1,500 to $2,000
(04:12):
a year.
Hey, everyone, real quick.
I don't run any ads on thispodcast, so I have to rely on
word of mouth.
If this podcast has helped youin any way, please share it with
a friend and follow me, drSheena Howard, on LinkedIn,
where I give more free contenton building your brand as an
academic.
If you tell me you came to myLinkedIn from the podcast, I'll
(04:35):
make sure I accept your request.
The second tip for work-lifebalance is to set boundaries.
Okay, this is super important.
I run Power, your Research.
I offer six coaching calls toall of my clients that are in
the program so that I can helpthem reach their dream vision
life and build their academicbrand.
(04:56):
But I can't just be offeringcoaching calls to people any
time of the week.
It has to be around my schedule, otherwise I wouldn't be able
to run a business.
This is not an emotionaldecision.
So some of you are makingemotional decisions about your
time when you really should bemaking objective decisions.
So you might feel bad that youdon't have time to do something
(05:19):
that someone asked you to do.
You might feel bad about sayingno.
But make saying no an objectivedecision versus an emotional
one.
Is it a part of your life,mission, vision and purpose?
Are you going to have to setsomething else important aside
to do the job that this personis asking you to do that you
don't actually have to do?
(05:40):
Set boundaries and make thoseboundaries objective to meet
your goals versus emotional,because you feel bad about
saying no.
The third tip is just clarity.
So this ties into the lastthing that I just talked about.
I need you to get clear onwhere you're going.
So the first phase of power,your research, is clarity.
Get your brand statement, whichis your North Star, so you know
(06:02):
where you're going.
Get clear about your vision foramplifying your platform, so
you know where you're going.
Media coverage doesn't mean youneed to be everywhere.
It means you need to be onthese select outlets that meet
your objective and goals and thevision of your life that you
want to set.
So sit down, write it out andget clear.
A lot of you have these goals,plans and dreams in your head,
but you're not writing them downto get clarity.
(06:22):
So on the road to reachingthose goals, you're doing so
many things that are actuallydistractions and taking away
from your end result, your endgoal, your mission, vision and
purpose.
If you need help with creatingthat brand statement, I go over
this on my YouTube channel andin previous videos.
But again, if you want to jumponto a call and talk to me about
(06:42):
your area of interest andresearch and how to build your
brand, the call is free.
Or you can jump into thefive-day academic challenge and
you will come out with yourbrand assets, brand statement,
clarity, vision, purposestatement and all of that good
stuff.
I hope this helps take care ofyourself.
Work-life balance is notsomething that you should think
(07:03):
about after it is already toolate.
You should be thinking about itright now.
You.
And so when you talk about self-care, I want you to
add it into your schedule as ifit's a work item.
So if you have a to-do list,your form of self-care should be
on that to-do list.
So scheduling my massage everymonth is on my to-do list as
something that is just asimportant as doing the work.
I don't want my work to bestuck behind an academic paywall
(00:36):
.
I want to leave a legacy, Iwant to reach my potential and I
want to change lives.
This podcast, power yourResearch, is my attempt to help
the smartest people in the worlddo that very thing.
My hope is that you use thelessons I share to make more
money than what your higher edjob can ever pay you.
I've done it, my clients havedone it, and so can you.
(00:59):
My hope is that you'll applywhat you learn here and one day
join the Power your Researchprogram where you can work with
me one-on-one.
The topic for today is threetips to help you with work-life
(01:20):
balance, and the reason for thisis because over the last couple
of weeks, I've heard from atleast two clients who have a lot
of things going on in theirlife and they're getting
stressed, they're getting wornout, they're getting burned out.
Just have a lot of just life.
You know, life gets in the way,and so work-life balance is
important, but it's importantfor it to be consistent.
(01:42):
It's important for you not tothink about work-life balance
when a crisis evolves, but foryou to implement a balanced
strategy every day, and so Iwant to give you three tips for
work-life balance that Iactually use.
That work for me.
I know a lot of you see me allover the place doing a lot of
things.
I'm on LinkedIn, I'm onInstagram, I'm doing speaking
engagements, I'm a full-timefaculty person, I have a
(02:05):
five-year-old.
I'm doing a lot of things, butI have I think I have really
good work-life balance.
Now, some of the work I do Iactually love to do.
It doesn't feel like a job.
Let's jump into these threetips for work-life balance.
The first is make self-carejust a part of your routine, and
(02:26):
what I mean by that is don'tthink about self-care after
you're already stressed or sickor feel worn out, or your body's
just telling you to stop.
So, for me, I make sure that Iget a massage once every month,
and even when I had zero dollarsin all of my bank accounts five
years ago, I still got thatmassage once every month,
(02:48):
because that is important.
It is something that I can'tcut out, because it's something
for me to look forward to everymonth.
That isn't about work oranything else.
It's about me.
It makes me feel good and it'shealthy.
And so when you talk aboutself-care, I want you to add it
into your schedule as if it's awork item.
So if you have a to-do list,your form of self-care should be
(03:11):
on that to-do list.
So scheduling my massage everymonth is on my to-do list as
something that is just asimportant as doing the work.
So it doesn't have to be amassage every month.
It could be whatever makes youfeel good.
The other thing that isnon-negotiable for me is taking
walks.
So before I came in here andset up my desk to do these
(03:31):
videos, I've already taken a 45minute to an hour walk every day
.
That helps me clear my mind.
I can breathe in and breatheout while I walk.
It feels good and I lookforward to that.
And on my walk I drink my latteand those things.
I look forward to that.
And on my walk I drink, youknow, my latte and those things.
I look forward to that, Likethe night before, I'm looking
forward to my walk the nextmorning.
These are non-negotiable.
(03:52):
It's things I do weekend andweek out.
Now, if you're thinking thatgetting a massage for 150 or
$200 every month sounds like alot, you know, over the course
of the year, what is that?
$1,200 to $2,000, maybe.
I think that taking care ofmyself is worth $1,500 to $2,000
(04:12):
a year.
Hey, everyone, real quick.
I don't run any ads on thispodcast, so I have to rely on
word of mouth.
If this podcast has helped youin any way, please share it with
a friend and follow me, drSheena Howard, on LinkedIn,
where I give more free contenton building your brand as an
academic.
If you tell me you came to myLinkedIn from the podcast, I'll
(04:35):
make sure I accept your request.
The second tip for work-lifebalance is to set boundaries.
Okay, this is super important.
I run Power, your Research.
I offer six coaching calls toall of my clients that are in
the program so that I can helpthem reach their dream vision
life and build their academicbrand.
(04:56):
But I can't just be offeringcoaching calls to people any
time of the week.
It has to be around my schedule, otherwise I wouldn't be able
to run a business.
This is not an emotionaldecision.
So some of you are makingemotional decisions about your
time when you really should bemaking objective decisions.
So you might feel bad that youdon't have time to do something
(05:19):
that someone asked you to do.
You might feel bad about sayingno.
But make saying no an objectivedecision versus an emotional
one.
Is it a part of your life,mission, vision and purpose?
Are you going to have to setsomething else important aside
to do the job that this personis asking you to do that you
don't actually have to do?
(05:40):
Set boundaries and make thoseboundaries objective to meet
your goals versus emotional,because you feel bad about
saying no.
The third tip is just clarity.
So this ties into the lastthing that I just talked about.
I need you to get clear onwhere you're going.
So the first phase of power,your research, is clarity.
Get your brand statement, whichis your North Star, so you know
(06:02):
where you're going.
Get clear about your vision foramplifying your platform, so
you know where you're going.
Media coverage doesn't mean youneed to be everywhere.
It means you need to be onthese select outlets that meet
your objective and goals and thevision of your life that you
want to set.
So sit down, write it out andget clear.
A lot of you have these goals,plans and dreams in your head,
but you're not writing them downto get clarity.
(06:22):
So on the road to reachingthose goals, you're doing so
many things that are actuallydistractions and taking away
from your end result, your endgoal, your mission, vision and
purpose.
If you need help with creatingthat brand statement, I go over
this on my YouTube channel andin previous videos.
But again, if you want to jumponto a call and talk to me about
(06:42):
your area of interest andresearch and how to build your
brand, the call is free.
Or you can jump into thefive-day academic challenge and
you will come out with yourbrand assets, brand statement,
clarity, vision, purposestatement and all of that good
stuff.
I hope this helps take care ofyourself.
Work-life balance is notsomething that you should think
(07:03):
about after it is already toolate.
You should be thinking about itright now.
You.
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