October 4, 2025 • 30 mins
Feeling drained, overwhelmed, or stuck in survival mode? You’re not alone, and you don’t have to stay there. In this episode, I’m sharing six powerful energy shifts that will help you beat burnout and feel more balanced, focused, and alive in your everyday life.
We’ll cover:
- How movement creates energy (without needing to spend hours at the gym)
- Simple nutrition and mindful eating practices that sustain you instead of depleting you
- Mindfulness techniques that calm stress and bring you back to the present
- Ways to clear mental and physical clutter so you can breathe easier
- How to reframe stressful thoughts and shift your perspective
- Practical self-care habits—like sleep, nature time, and play—that truly recharge your batteries
By the end of this episode, you’ll walk away with realistic, actionable strategies you can start today—no huge life overhaul required.
Resources & Links:
- Connect with me on Instagram: @kortney.a.rivard
- Connect with me on Facebook: @kortneyrivardwellnesscoaching
- Join my email community in one of 3 ways:
- Follow my Freedom & Aliveness Project on my blog
- If you loved this episode, please subscribe and leave a review—it helps more women like you find the show!
Want more?
For more information about the podcast, visit www.realbraveunstoppable.com. To learn more about your host, Kortney Rivard, visit www.kortneyrivard.com
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker (00:00):
Hello friends and welcome back to Real, Brave and
Unstoppable.
I'm so excited to have you herelistening to the show today,
and once again, I find myselfFeeling guilty for not having
more consistent episodes out.
If you're a regular listener, Iknow that can sometimes be
frustrating.
I have a few podcasts that overthe years have thought, oh, I
(00:21):
really like this, and then thecadence slows down and I'm just
waiting for another one.
Not to say that you're all likejust waiting for another one,
but if you are, my apologies,we're working on that.
But today, if you've beenfeeling burned out or exhausted,
or just kinda stuck, this isthe episode for you.
So hopefully, hopefully you'llfind some good nuggets in here.
(00:43):
We're gonna talk about someenergy shifts to help with that.
The work I do is really allborn out of my own personal
experience, like the work I doin my private practice.
I find that, you know, thepeople that I'm working with,
the people that I'm helpingoftentimes end up having similar
struggles to what I've had inthe past or, or maybe I still,
(01:03):
you know, go, experiencing them.
I just have different tools tonavigate them.
So it's fun to help people.
It's really rewarding to helppeople with those sorts of
things.
But this time, you know, I'm,I'll just say it, I'm 52.
Feels weird to say that, butyou know, the forties and
fifties, I mean, if you'rethere, you're gonna probably
(01:26):
resonate a lot with this, butthere are a lot of weird things
that happen, right?
Things are just changing somuch.
We have, you know, workchanges.
A lot of people I talk to arejust like, I'm over this.
I'm not at retirement yet.
But I don't know, I don't knowif I can hang in there for
another 10 or 15 years orwhatever it is.
(01:46):
You know, there's retirementfears.
I talk to people about that allthe time.
There's also the thought oflike, who am I anymore?
'cause I'm, my kids are grownup.
They're, you know, I, theydon't need me as much.
My, my marriage maybe isn'texactly what, you know, we're
trying to kind of rebuild thatafter the kid years, that's not
everyone, of course.
(02:07):
And if that's not you, I justwanna make sure you know how
lucky you are.
There, you know, there's workpressures where some people are
caring for elderly parents.
Uh, you know, lots of differentthings.
We've got menopause,perimenopause, hormonal shifts,
just other, you know, issuesthat come up.
We're not able to bounce backas quickly as we used to.
(02:29):
So, just a lot of things kindof hit and that creates a couple
of things.
It creates physical fatigue andalso mental fatigue.
And also in today, you know,today in our society, like we
also don't take good enough careof ourselves.
And I've noticed that formyself recently, I've kind of
(02:49):
been in a place where I feel alittle stuck, you know, feel
tired.
And kind of like noticing thatI had a lot of like, just stuff
up in my brain that was alsocreating some, some fatigue,
some extra load.
And that, you know, that extraload, that fatigue, it can
spiral into exhaustion andburnout if we're not careful.
(03:13):
And I've seen this so manytimes in so many people.
And I think that it's a greatconversation to have, like, how
can we be proactive about thisand how can we prevent it?
Also too, like if you're in it,like, I see you, I so see you.
If you're in it, like, youknow, let's get you out of it.
Let's figure out what do youneed to be able to start feeling
(03:35):
a little more energetic?
So today I wanna share six,pretty simple but really
powerful energy shifts that canhelp you move from burnout
towards some balance, someenergy, some vitality.
Feeling well really, like what,what I like to think about or
what I like to aim towards is Ireally just wanna feel alive and
(03:57):
like I'm living my lifeintentionally.
It's not living me.
And I think when we feel likelife is living us, that's where
we start to feel burned out andjust kind of stuck.
So I did a quick Google.
I always like to look atstatistics, and I didn't write
them down.
I don't have them with me, soI'm just gonna kind of share
from my memory what I read.
But, there are a lot of studiesout there about burnout in the
(04:18):
workplace.
And pretty much every study Iread, every article I read talks
about how like two thirds ofpeople are.
Experiencing burnout or haveexperienced burnout, they say
that 82% of workers are at risk.
I don't know how they determinethat, but the point is there
(04:39):
are a lot of people out therethat are, are experiencing
burnout.
They also talked a lot aboutcorporate and how burned out
employees actually cost acompany a lot of money.
So, you know, we, we also needto speak up and have a voice in
our workplaces, which Iunderstand can be hard,
especially when you're workingfor someone.
(05:00):
I talk to people all the timeabout work stress and how, you
know, there's so much pressureand so many demands, and they
don't feel like they can reallyset boundaries because they're
worried about, especially today,the job market is very, you
know, up and down.
There's a lot of sense of jobinsecurity out there with the
people that I talk to anyway.
So setting those boundaries canbe really hard, but we need to
(05:22):
sort of figure out how toadvocate for ourselves in a way
that is effective.
And I'm not sure what theanswer to that is.
But if you want an episode onit, I'm happy to do the
research.
So, you know, we really need tostart caring about this.
Like how do we start to takecare of ourselves and shift that
tendency to burnout?
Because, you know, like as myfriend Cathi would say, I don't
(05:44):
know if Cathi listens to thepodcast, but I forget exactly
how she says it, but we only getone trip on this blue marble or
something like that.
And, you know, depending onwhat you believe, this life is,
we got one, you know, Ipersonally don't wanna live it,
feeling tired and burned out allthe time.
So yeah, we need to starttaking care of ourselves and
(06:06):
figuring out how to, you know,how to actually manage this.
So that's why you should careabout this episode.
So, one thing that I havenoticed in a lot of reflection
lately is, well, like Imentioned, aliveness, feeling
alive.
Intentionally living my life.
Like that's my goal, right?
(06:27):
That feeling of just like Ifeel, I feel a spark.
You know?
I feel like I'm connected to mylife.
And I talk about the threepillars, the three pillar
framework, a lot, body, mind,and spirit and having energy is
really the foundation of, I, Ifeel like a life well lived.
If we don't have that energyand just.
(06:47):
You know, these, that energythat sparked to really move
through the world, the rest ofit's hard to, hard to do well.
When we're tired or hungry or,you know, run down, our mind
isn't as sharp.
You know, we experience brainfog.
In fact, that's one of thesymptoms of burnout is brain
(07:09):
fog, having a hard timeremembering things, feeling
scattered.
So we're not able to, you know,function cognitively as
effectively.
Getting back to the bodypillar, oh my gosh, there are so
many, correlations betweenburnout and stress and just like
chronic health problems.
Things like, gut issues,headaches, um, we already talked
(07:32):
about fatigue, but it's linkedto cardiovascular disease.
It affects our relationships.
Also, if we don't have energy,we're not able to really find
that inspiration for things.
And so that third pillar ofspirit are really connecting to
what brings meaning and purposein life.
Like it's hard to really livethat out too.
(07:53):
So I really have beenconnecting how important taking
care of our energy levels andreally promoting and nurturing
that sense of vitality, howimportant that is in a life well
lived.
So I'm gonna go through sixenergy shifts to think about.
The first one is move yourbody.
Exercise is important, but wealso don't need to think about
(08:15):
doing exercise like that sucks.
If you don't like to exercise,ask yourself why.
Is it because I hate going tothe gym?
Well, don't go to the gym,then.
Figure something out.
Do something else.
We wanna think about exerciseand movement as a way to create
energy, not just burn calories.
I know for me, one shift thatI'm really working on is that
(08:39):
relationship with movement andfood.
The correlation of like,exercise is not a way for me to
negate calories.
I mean, it does that, but whenI think about that, it just
doesn't feel good to me.
That in and of itself cancreate a sense of burnout, I
feel like.
So what, one thing that I'mreally trying to shift to is
(09:00):
it's not a, it's not about that.
It's about, you know, moving,staying mobile.
It's about enjoying the abilityto move.
Throughout the world.
Some people don't have thatluxury.
You know, variety in exerciseis important.
There are a lot of studies,with women in their forties and
fifties, like the perimenopausemenopausal age ranges about
(09:25):
walking.
I'm somebody who has been veryactive with like endurance
activities and all this stufflike that.
And so walking has historicallybeen, it's been a challenge for
me to embrace that 'cause itdoesn't feel like a workout.
And again, like I'm trying toreally change that relationship
because there are studies thattalk about how, what's called
non-exercise energy expenditureor NEET.
(09:48):
So like, you know, walking mydog around the block.
I didn't really plan on that asa workout, you know, or
cleaning the house or whereyou're just moving your body.
You know, you're notnecessarily getting your heart
rate up super high.
You're not paying as muchattention to that.
You're not necessarily evensweating, but you're moving your
body.
It's super important.
(10:09):
You know, things likestretching.
Things like, you know, yoga,mobility kind of exercises,
especially at this time of ourlives is really important.
I will say in the I'm notgreat.
I, I'm, you know, fulldisclosure, I'm not great about
stretching and mo mobilityspecific type exercise.
Doing that.
(10:29):
I need to be better about itbecause.
I've been really stiff lately.
I need to do more yoga.
I, or I should say, I'm alwaysalso getting in the habit of
saying, I feel better when I dothis instead of I should do
this.
So that's something that, itfeels a lot better to say that,
so just take that with you.
But yeah, the studies out therethat show that's really
(10:51):
important along with strengthtraining.
The other thing too is, uh.
The outdoors.
I think that's a really greatway also to kind of bring in a
little different dimension intomovement is just getting fresh
air and sunshine, can be reallyhelpful.
Okay, the second thing I wannatalk about is food, nutrition,
food as fuel, and mindfuleating.
(11:13):
It's helpful to think aboutfood as like your, your gas for
your car, right?
You wanna keep your car runningwell, so ideally we don't
neglect it.
We get the oil changed and we,you know, we put gas in it so we
don't run outta gas.
I may or may not have hadseveral times in my life where
I've run outta gas actually in acar.
But that's a story for anotherday.
(11:36):
But yeah, we want eat tosustain our energy.
We don't wanna be spiking andcrashing.
And, looking at like, what do Ineed?
What does my body need themost, like for myself, I've
noticed a huge difference when Iget adequate levels of protein.
It makes a huge difference inhow my body feels from a
stiffness level and justcreakiness in my joints.
(11:58):
And also with fatigue.
It helps so much with thatstuff.
I just feel better when I'mgetting a really good amount of
protein.
And also hydration.
Same thing.
So important.
It, it's sometimes even if younotice you're snacky, ask
yourself, am I thirsty?
Drink some water.
Along with this idea of makingsure that my fuel is a good
(12:22):
source of energy, is mindfulnesswith eating.
When we have like a lot of foodrules, it's really demotivating
and it's not as nice.
Rules suck, right?
No, but if we can really focuson some mindfulness while we're
eating, like tuning into hungercues.
Am I really hungry or am I justyou know, bored?
(12:45):
Or am I feeling an emotion thatfeels hard?
When you're eating, tuning intolike fullness cues.
Am I satisfied?
Where am I on that continuum?
Am I still kind of hungry?
Am I stuffed?
Like, you know, noticing whenyou get to that satisfied level
and just stopping, there's morefood later tomorrow when you get
hungry again, we don't need tostuff ourselves.
(13:05):
Also avoid skipping meals.
I think that this is, somethingI've, especially when we talk
about burnout, people who skiptheir lunch breaks, I talk to a
lot of people who don't takelunch breaks.
Don't skip meals.
It's not a great cycle to getin.
So it's gonna affect yourenergy.
If you can keep that fuelcoming.
(13:26):
You know, consistently, yourbody's gonna know what to
expect.
It's gonna, like, you're,you're gonna keep everything
topped off.
You're gonna have the energy tosustain you through the day.
At the same time, I do wannasay like, caveat to this whole
food is fuel thing, put goodfood in your body.
Of course it's okay to enjoyfood too.
Right?
There's a place here calledJimmy Cone that has fantastic
(13:48):
soft serve ice cream.
And my daughter and I, youknow, sometimes on a Saturday
afternoon we'll be like, let'sgo to Jimmy Cone.
And the ice cream is so good.
But it's more about theexperience too.
I mean, that's okay.
Like the, the idea ismoderation...
there's no rules for food.
There's no good and bad foods.
It's just, you know, it's, youdon't want to eat all ice cream
all the time.
(14:08):
You're gonna have a terribleenergy level.
Moving on.
Mindfulness, that's anotherone.
Mindfulness can help so muchwith stress.
And studies have shown thistoo.
Being present lowers stress andit saves mental energy.
We're not thinking about thepast, what we should have done.
We're not worrying about thefuture when we're present.
(14:30):
We're not focusing in on allthe things we can't control.
We're here now, we're takingour next right steps.
When we're mindful, we're ableto pause before we do things
like sending a nasty email whenwe are mad or we're able to make
choices that are, that arealigned with our values more
easily.
So, you know, things that youcan do for mindfulness.
(14:51):
Oh, there's just...
the sky's the limit withmindfulness activities.
You can take a minute to just,you know, focus on your breath
and there are a ton of differentbreathing exercises out there
if you, you know, wanna playaround with that.
Practice pausing, especiallybefore you react, but sometimes
that's hard to do withoutpracticing first.
One of the skills I work withpeople on a lot is just called
(15:13):
the stop skill.
It comes from dialecticalbehavior therapy is super easy
skill.
Stop stands for the S is stop.
I think that's funny.
The T is take a step back.
The O is observe and the P isproceed mindfully.
I have people that I work withjust practice stopping at random
times during the day, puttingsticky notes up around the house
(15:35):
to remind yourself that that'ssomething you're working on.
Or even printing out stop signimages.
And that's just a reminder thatI'm working on this.
So, you know, before I eatlunch, I'm gonna just practice
stop.
And then when you get into asituation where you do need to
really take a pause, you'vealready kinda started to build
that muscle.
Things also like short bodyscans.
(15:57):
You know, how do I feel today?
What is, am I tense?
Am I relaxed?
You know, where do I notice anytension?
Things like that.
Paying attention as you drive.
How often have you gottensomewhere and been, I don't even
remember driving here.
Notice sounds, notice smells,when you're chewing your food.
Like really taste it.
Actively listening to peoplewhen they're talking.
(16:21):
There's a ton of differentmindfulness activities to help
with that practice.
I mean, the idea is that we'reable to just kind of tune into
the present when we need to, butwe do need to work on building
that muscle so that it becomeskind of second nature.
Also, I just wanna share like,mindfulness really overlaps with
mindset.
(16:41):
Which, when it comes to burnoutand stuff When we feel that way
already, it's hard to reallyfind different ways of looking
at things 'cause we're justtired and our brain wants to
pick the easiest thing, which isour kind of default way of
thinking about things.
But when we can really slowdown and practice some
(17:01):
self-awareness around what arethese stories that my brain is
giving me about what's happeningright now?
Is there a different way tolook at it?
Do I have a lot of negativethinking?
Where can I work on this?
What's not helping me rightnow?
How could those things be morehelpful?
What could I do to make themmore helpful?
Which I'm gonna talk a littlebit more about in a minute.
(17:23):
The next thing is, aroundphysical and mental clutter.
So really looking at clearingthat out.
The weight of having unfinishedbusiness, you know, piles a
messy desk, a to-do list that'sendless can take a big toll.
It's like constantly in yourmind, the to-do list never ends.
(17:45):
That's a really exhaustingthing to think about.
So, look at can I set a timerfor 10 minutes and I'm just
gonna clean up one thing forthose 10 minutes to kind of tidy
up?
Or things like that, you know,looking at really doing an
honest reflection on where yourenergy leaks are, so to speak.
Like doing an energy audit,kind of, of like commitments,
(18:08):
daily tasks.
Where am I taking on too much?
Where am I thinking that I haveto get this done where maybe
it's not something that I reallyhave to get done.
Maybe it's kind of like an niceto have instead of a must have.
Or maybe it's just a somedaytask and it doesn't really
matter exactly when it getsdone.
I just have a story about it.
Being on my to-do list thatcreates stress.
(18:28):
So those are some things toreally look at too.
Where can I streamline some ofthat stuff?
I mentioned the 10 minute rule,but there's another one that
I've really been working onpracticing lately is the one
minute rule, which is if there'ssomething that will take less
than a minute to do, I'm justdoing it now.
I've really been working ondoing that and it's really kind
(18:50):
of nice.
It feels good.
I mentioned must do tasks, niceto do, not necessary kind of
concept of prioritization.
I think that's really helpfultoo.
I, you can also start askingyourself if a, a task or a
commitment is like, you know, isit mandatory?
Is it a energy sucker?
Is it a energy giver?
(19:13):
Like, sort of to start thinkingabout things that way a little
bit.
And then if you do have a lotof physical clutter, just start
small.
Clear one space.
Say no to one thing, startworking on those sorts of
things.
Okay.
So the next shift is mindset.
Looking at your mindset.
I already started talking aboutthis above, but, our
(19:34):
perspectives shape our energy.
When we have this attitude oflike, all this stuff is
happening to me, that feelsheavy and just, ugh.
Whereas if we're sort oflooking at, okay, I'm just
approaching things one step at atime, you know, here's my next
right step, it doesn't, itdoesn't feel as bad.
It feels a little moreempowering.
(19:55):
And just positive.
One thing too is related tothat -is starting to look at is
there some thinking here that Ican really challenge, like all
or nothing thinking, like myto-do list, for example, like if
I don't get it all done, am I afailure?
Am I looking at like, well, Igot one big thing done today,
and maybe not so many littlethings, but, that's a win.
(20:18):
Like can we, can we find somegray area in there?
Also just general self-criticalthoughts.
Like, oh, I can never stickwith this, or, I'm so bad at
this.
Those judgments really don'tcreate a lot of inspiration or
motivation.
So just watch them.
They're sneaky.
A couple other examples of asimple perspective shift or
reframing a thought is if youthink, oh, I have to go, I have
(20:40):
to work out, I have to go to thegym.
You know, you can try on asimple shift like, 'oh, I get to
move my body today'.
A lot of people can't do that.
Instead of like, I mentionedthis earlier, instead of, I
shouldn't, I shouldn't do that.
Or I shouldn't drink so much,or I shouldn't eat so much
sugar.
Instead, I feel better when Idon't eat a lot of sugar, or I
(21:03):
feel better when I don't drinkso much.
They're simple shifts, but theycan really have an impact.
I mentioned, judgment, likereally watch that.
And see where you can look foropportunities to kind of
neutralize that judgment andit's just observing how you're
showing up and then, you know,deciding is that helping me?
And if not.
(21:23):
Then, okay, what do I wanna dodifferently?
What can I learn from that?
The last thing, and this is soimportant and it kind of can
encompass all the things I'vetalked about too, but is really
about self-care.
That is recharging,rejuvenating.
And I know so many of us womenhave a hard time with self-care.
(21:47):
I'm sure guys do too, but I'mnot, I don't know guys as well,
so I'm just, I know that a lotof women, a lot of moms, and
maybe not moms too, but have ahard time putting ourselves
first when they're kid things tobe done.
The way I like to think aboutself-care is it's energy
renewal.
(22:07):
It's like plugging in yourphone and recharging the
battery.
If it dies, it's useless.
Right.
It's not indulgence.
I mean it can be, but itdoesn't have to be.
And there's nothing wrong withindulging either.
So, some areas of, some thingsthat can be self-care.
Making sure you don't skimp onyour sleep.
(22:28):
Going to bed so you get enoughrest.
Time in nature, making sure youhave time to play.
Have fun.
Gratitude practices.
Take some screen breaks.
Watch that Instagram scrollingtime.
Unless you're looking at mystuff.
Ha ha ha.
You know, and self care, like Isaid, it does not have to be
extravagant.
And, you know, maybe you justdecide on one thing.
(22:51):
One thing, I'm, I'm reallyexperiencing burnout lately.
What's one thing I can do thatwould feel really good?
You know, if that's taking fiveminutes in the bathroom to
yourself, like that's that, doit, do it.
You gotta have some form ofself-care in your days.
So you know, and experimentwith what fills you up the most.
(23:13):
So one thing before I wrap upis...
I wanna tell you about aproject I'm working on and I'm
gonna try to give you the shortversion 'cause I don't wanna
make this episode like superlong and drawn out.
But, I was recently reading thebook, the Happiness Project, by
Gretchen Rubin.
The concept is she took a yearand for every month of the year,
she focused on a different kindof area of her life in which
(23:36):
she wanted to sort of cultivatemore happiness to see like what
impact it had on her level ofhappiness.
And as I was reading throughit, I, I thought, this is really
cool.
This would be a fun thing toundertake.
However, I wanted to put my owntwist on it.
Of course, happiness issomething great to aspire to,
but for me, I kind of wanted todo the same thing, but really
(23:58):
look at a sense of freedom andaliveness.
Her first category is actuallyenergy, which makes so much
sense.
'As I said it's like thefoundation.
How does having energy allow meto create freedom in my life?
And that sense of aliveness andwhat things do I need to have
in place to do that?
And so I decided to do thisproject too, but with that,
(24:21):
through that lens.
And so for the next year, year,yes, a year.
Every month I'm gonna take adifferent like category and set
some intentions around it.
Like, here are some things I'mreally working on.
I'm gonna also start my projectwith energy and like vitality.
Health.
The body pillar of wellness.
(24:42):
With the idea that energy iswhat is foundational to me being
able to do all the otherthings.
So I'm gonna start this inthis, the month of October will
be the start of it.
I'm gonna start off by reallyfocusing in on these shifts that
I shared with you today.
Mindfulness and mindset, thosewill be different months
(25:02):
specifically.
But you know, I'm planning toreally hone in on some of these
things that I think will help mefeel more energetic and kind of
combat burnout.
I'm planning to reflect on myexperience and share and stuff
like that.
And I would really love it ifyou'd at least follow along.
But, I'd love it if youparticipate.
(25:23):
That'd be super cool if wecould get a bunch of people
doing this.
I'll talk about it on thepodcast, probably every time I
do a podcast.
And then my blog, I'm gonnastart up again and have some
consistent reflection thereabout it.
I'm sure at some point I'llshare tools that are helping me
with some of this stuff.
And I, I would love to start aconversation around it and have
(25:45):
you participate.
I just wanna share too, likewhy this resonated so much for
me.
So like a lot of people, I tendto bite off more than I
probably can chew, and then Iget frustrated and then I'm
like, Ugh, I can't even do this.
Or I tend to try to fix or workon too many things at one time,
(26:09):
and then I feel scattered andI'm not consistent, and then I
don't really see progress in anyone thing.
So the idea of having like onething to work on at a time or
focus in on a time, superappealing to me, it sort of
helped me slow down a littlebit.
Yeah.
(26:30):
So, you know, the, all of theseshifts that we talked about
today, it's not about doingmore, it's about creating
freedom and energy to livefully, right?
So we don't wanna take on toomuch stuff.
And focusing in on the onething to see, like, okay, where
can I create more freedom andenergy and aliveness in this
area?
Okay.
(26:50):
And then I'm gonna take what Ilearned, what was the most
impactful, and then we carrythrough life with that.
Or at least till we do theproject again.
'cause things change as weknow.
So ways that you can followthis project.
I mentioned my blog, so that'sjust go to my website,
kortneyrivard.com and click onthe blog.
Thing in the menu bar.
I'll be sharing about it onsocial media a little bit too.
(27:13):
The podcast I mentioned, I'lltalk about it here.
But also if you're not a memberof my email community, it's
free...
you know, go to my website and,fill out the form.
Shoot me a message.
There are a couple otheravenues to get on the email
list.
One is a free quiz on mywebsite.
I just go to the website andit's right there.
Or there's a Wheel of Lifeexercise.
(27:35):
If you go tokortneyrivard.com/lovelife,
there's a freebie there, you candownload and it will
automatically put you on thelist too.
So those are some ways tofollow.
Okay, so let's just recap.
So we have, you know, energyfoundational to, you know,
(27:57):
living a life that you feel goodabout moving through the world
in a way where you feel likeyou're living it, it's not in
control of you.
So some of those ener energyshifts we talked about.
The six were moving your body.
Second was good food,nutrition, mindful eating.
The third one was mindfulness,really working on being present.
(28:18):
Number four was clearingphysical and mental clutter.
Really looking at the to-dolist, setting some boundaries,
getting honest about what reallyneeds to get done and doesn't.
Number five was mindset.
So looking at differentperspectives, little reframes.
And then number six was selfcare.
So those are the six shifts.
(28:38):
So yeah, you might want to,like during the month of
October, if you wanna followalong with my project, maybe
pick like one or two of thesethings and focus on it.
But keep it simple.
And then, your job, what I wantyou to do after listening to
this episode is reach out to me,to share what shift you're
trying.
You can go on social media andDM me.
(29:01):
You can email me, or you canput a comment on my blog too.
So those are some ways to reachout and share.
But yeah, I wanna know, I wannaknow what you're working on,
what shift resonated with you?
And yeah, share a little bitwith me about it.
Okay, my friends, it was reallygood to connect today.
I thank you again for tuning inand I will see you next time.
Hello friends and welcome back to Real, Brave and
Unstoppable.
I'm so excited to have you herelistening to the show today,
and once again, I find myselfFeeling guilty for not having
more consistent episodes out.
If you're a regular listener, Iknow that can sometimes be
frustrating.
I have a few podcasts that overthe years have thought, oh, I
(00:21):
really like this, and then thecadence slows down and I'm just
waiting for another one.
Not to say that you're all likejust waiting for another one,
but if you are, my apologies,we're working on that.
But today, if you've beenfeeling burned out or exhausted,
or just kinda stuck, this isthe episode for you.
So hopefully, hopefully you'llfind some good nuggets in here.
(00:43):
We're gonna talk about someenergy shifts to help with that.
The work I do is really allborn out of my own personal
experience, like the work I doin my private practice.
I find that, you know, thepeople that I'm working with,
the people that I'm helpingoftentimes end up having similar
struggles to what I've had inthe past or, or maybe I still,
(01:03):
you know, go, experiencing them.
I just have different tools tonavigate them.
So it's fun to help people.
It's really rewarding to helppeople with those sorts of
things.
But this time, you know, I'm,I'll just say it, I'm 52.
Feels weird to say that, butyou know, the forties and
fifties, I mean, if you'rethere, you're gonna probably
(01:26):
resonate a lot with this, butthere are a lot of weird things
that happen, right?
Things are just changing somuch.
We have, you know, workchanges.
A lot of people I talk to arejust like, I'm over this.
I'm not at retirement yet.
But I don't know, I don't knowif I can hang in there for
another 10 or 15 years orwhatever it is.
(01:46):
You know, there's retirementfears.
I talk to people about that allthe time.
There's also the thought oflike, who am I anymore?
'cause I'm, my kids are grownup.
They're, you know, I, theydon't need me as much.
My, my marriage maybe isn'texactly what, you know, we're
trying to kind of rebuild thatafter the kid years, that's not
everyone, of course.
(02:07):
And if that's not you, I justwanna make sure you know how
lucky you are.
There, you know, there's workpressures where some people are
caring for elderly parents.
Uh, you know, lots of differentthings.
We've got menopause,perimenopause, hormonal shifts,
just other, you know, issuesthat come up.
We're not able to bounce backas quickly as we used to.
(02:29):
So, just a lot of things kindof hit and that creates a couple
of things.
It creates physical fatigue andalso mental fatigue.
And also in today, you know,today in our society, like we
also don't take good enough careof ourselves.
And I've noticed that formyself recently, I've kind of
(02:49):
been in a place where I feel alittle stuck, you know, feel
tired.
And kind of like noticing thatI had a lot of like, just stuff
up in my brain that was alsocreating some, some fatigue,
some extra load.
And that, you know, that extraload, that fatigue, it can
spiral into exhaustion andburnout if we're not careful.
(03:13):
And I've seen this so manytimes in so many people.
And I think that it's a greatconversation to have, like, how
can we be proactive about thisand how can we prevent it?
Also too, like if you're in it,like, I see you, I so see you.
If you're in it, like, youknow, let's get you out of it.
Let's figure out what do youneed to be able to start feeling
(03:35):
a little more energetic?
So today I wanna share six,pretty simple but really
powerful energy shifts that canhelp you move from burnout
towards some balance, someenergy, some vitality.
Feeling well really, like what,what I like to think about or
what I like to aim towards is Ireally just wanna feel alive and
(03:57):
like I'm living my lifeintentionally.
It's not living me.
And I think when we feel likelife is living us, that's where
we start to feel burned out andjust kind of stuck.
So I did a quick Google.
I always like to look atstatistics, and I didn't write
them down.
I don't have them with me, soI'm just gonna kind of share
from my memory what I read.
But, there are a lot of studiesout there about burnout in the
(04:18):
workplace.
And pretty much every study Iread, every article I read talks
about how like two thirds ofpeople are.
Experiencing burnout or haveexperienced burnout, they say
that 82% of workers are at risk.
I don't know how they determinethat, but the point is there
(04:39):
are a lot of people out therethat are, are experiencing
burnout.
They also talked a lot aboutcorporate and how burned out
employees actually cost acompany a lot of money.
So, you know, we, we also needto speak up and have a voice in
our workplaces, which Iunderstand can be hard,
especially when you're workingfor someone.
(05:00):
I talk to people all the timeabout work stress and how, you
know, there's so much pressureand so many demands, and they
don't feel like they can reallyset boundaries because they're
worried about, especially today,the job market is very, you
know, up and down.
There's a lot of sense of jobinsecurity out there with the
people that I talk to anyway.
So setting those boundaries canbe really hard, but we need to
(05:22):
sort of figure out how toadvocate for ourselves in a way
that is effective.
And I'm not sure what theanswer to that is.
But if you want an episode onit, I'm happy to do the
research.
So, you know, we really need tostart caring about this.
Like how do we start to takecare of ourselves and shift that
tendency to burnout?
Because, you know, like as myfriend Cathi would say, I don't
(05:44):
know if Cathi listens to thepodcast, but I forget exactly
how she says it, but we only getone trip on this blue marble or
something like that.
And, you know, depending onwhat you believe, this life is,
we got one, you know, Ipersonally don't wanna live it,
feeling tired and burned out allthe time.
So yeah, we need to starttaking care of ourselves and
(06:06):
figuring out how to, you know,how to actually manage this.
So that's why you should careabout this episode.
So, one thing that I havenoticed in a lot of reflection
lately is, well, like Imentioned, aliveness, feeling
alive.
Intentionally living my life.
Like that's my goal, right?
(06:27):
That feeling of just like Ifeel, I feel a spark.
You know?
I feel like I'm connected to mylife.
And I talk about the threepillars, the three pillar
framework, a lot, body, mind,and spirit and having energy is
really the foundation of, I, Ifeel like a life well lived.
If we don't have that energyand just.
(06:47):
You know, these, that energythat sparked to really move
through the world, the rest ofit's hard to, hard to do well.
When we're tired or hungry or,you know, run down, our mind
isn't as sharp.
You know, we experience brainfog.
In fact, that's one of thesymptoms of burnout is brain
(07:09):
fog, having a hard timeremembering things, feeling
scattered.
So we're not able to, you know,function cognitively as
effectively.
Getting back to the bodypillar, oh my gosh, there are so
many, correlations betweenburnout and stress and just like
chronic health problems.
Things like, gut issues,headaches, um, we already talked
(07:32):
about fatigue, but it's linkedto cardiovascular disease.
It affects our relationships.
Also, if we don't have energy,we're not able to really find
that inspiration for things.
And so that third pillar ofspirit are really connecting to
what brings meaning and purposein life.
Like it's hard to really livethat out too.
(07:53):
So I really have beenconnecting how important taking
care of our energy levels andreally promoting and nurturing
that sense of vitality, howimportant that is in a life well
lived.
So I'm gonna go through sixenergy shifts to think about.
The first one is move yourbody.
Exercise is important, but wealso don't need to think about
(08:15):
doing exercise like that sucks.
If you don't like to exercise,ask yourself why.
Is it because I hate going tothe gym?
Well, don't go to the gym,then.
Figure something out.
Do something else.
We wanna think about exerciseand movement as a way to create
energy, not just burn calories.
I know for me, one shift thatI'm really working on is that
(08:39):
relationship with movement andfood.
The correlation of like,exercise is not a way for me to
negate calories.
I mean, it does that, but whenI think about that, it just
doesn't feel good to me.
That in and of itself cancreate a sense of burnout, I
feel like.
So what, one thing that I'mreally trying to shift to is
(09:00):
it's not a, it's not about that.
It's about, you know, moving,staying mobile.
It's about enjoying the abilityto move.
Throughout the world.
Some people don't have thatluxury.
You know, variety in exerciseis important.
There are a lot of studies,with women in their forties and
fifties, like the perimenopausemenopausal age ranges about
(09:25):
walking.
I'm somebody who has been veryactive with like endurance
activities and all this stufflike that.
And so walking has historicallybeen, it's been a challenge for
me to embrace that 'cause itdoesn't feel like a workout.
And again, like I'm trying toreally change that relationship
because there are studies thattalk about how, what's called
non-exercise energy expenditureor NEET.
(09:48):
So like, you know, walking mydog around the block.
I didn't really plan on that asa workout, you know, or
cleaning the house or whereyou're just moving your body.
You know, you're notnecessarily getting your heart
rate up super high.
You're not paying as muchattention to that.
You're not necessarily evensweating, but you're moving your
body.
It's super important.
(10:09):
You know, things likestretching.
Things like, you know, yoga,mobility kind of exercises,
especially at this time of ourlives is really important.
I will say in the I'm notgreat.
I, I'm, you know, fulldisclosure, I'm not great about
stretching and mo mobilityspecific type exercise.
Doing that.
(10:29):
I need to be better about itbecause.
I've been really stiff lately.
I need to do more yoga.
I, or I should say, I'm alwaysalso getting in the habit of
saying, I feel better when I dothis instead of I should do
this.
So that's something that, itfeels a lot better to say that,
so just take that with you.
But yeah, the studies out therethat show that's really
(10:51):
important along with strengthtraining.
The other thing too is, uh.
The outdoors.
I think that's a really greatway also to kind of bring in a
little different dimension intomovement is just getting fresh
air and sunshine, can be reallyhelpful.
Okay, the second thing I wannatalk about is food, nutrition,
food as fuel, and mindfuleating.
(11:13):
It's helpful to think aboutfood as like your, your gas for
your car, right?
You wanna keep your car runningwell, so ideally we don't
neglect it.
We get the oil changed and we,you know, we put gas in it so we
don't run outta gas.
I may or may not have hadseveral times in my life where
I've run outta gas actually in acar.
But that's a story for anotherday.
(11:36):
But yeah, we want eat tosustain our energy.
We don't wanna be spiking andcrashing.
And, looking at like, what do Ineed?
What does my body need themost, like for myself, I've
noticed a huge difference when Iget adequate levels of protein.
It makes a huge difference inhow my body feels from a
stiffness level and justcreakiness in my joints.
(11:58):
And also with fatigue.
It helps so much with thatstuff.
I just feel better when I'mgetting a really good amount of
protein.
And also hydration.
Same thing.
So important.
It, it's sometimes even if younotice you're snacky, ask
yourself, am I thirsty?
Drink some water.
Along with this idea of makingsure that my fuel is a good
(12:22):
source of energy, is mindfulnesswith eating.
When we have like a lot of foodrules, it's really demotivating
and it's not as nice.
Rules suck, right?
No, but if we can really focuson some mindfulness while we're
eating, like tuning into hungercues.
Am I really hungry or am I justyou know, bored?
(12:45):
Or am I feeling an emotion thatfeels hard?
When you're eating, tuning intolike fullness cues.
Am I satisfied?
Where am I on that continuum?
Am I still kind of hungry?
Am I stuffed?
Like, you know, noticing whenyou get to that satisfied level
and just stopping, there's morefood later tomorrow when you get
hungry again, we don't need tostuff ourselves.
(13:05):
Also avoid skipping meals.
I think that this is, somethingI've, especially when we talk
about burnout, people who skiptheir lunch breaks, I talk to a
lot of people who don't takelunch breaks.
Don't skip meals.
It's not a great cycle to getin.
So it's gonna affect yourenergy.
If you can keep that fuelcoming.
(13:26):
You know, consistently, yourbody's gonna know what to
expect.
It's gonna, like, you're,you're gonna keep everything
topped off.
You're gonna have the energy tosustain you through the day.
At the same time, I do wannasay like, caveat to this whole
food is fuel thing, put goodfood in your body.
Of course it's okay to enjoyfood too.
Right?
There's a place here calledJimmy Cone that has fantastic
(13:48):
soft serve ice cream.
And my daughter and I, youknow, sometimes on a Saturday
afternoon we'll be like, let'sgo to Jimmy Cone.
And the ice cream is so good.
But it's more about theexperience too.
I mean, that's okay.
Like the, the idea ismoderation...
there's no rules for food.
There's no good and bad foods.
It's just, you know, it's, youdon't want to eat all ice cream
all the time.
(14:08):
You're gonna have a terribleenergy level.
Moving on.
Mindfulness, that's anotherone.
Mindfulness can help so muchwith stress.
And studies have shown thistoo.
Being present lowers stress andit saves mental energy.
We're not thinking about thepast, what we should have done.
We're not worrying about thefuture when we're present.
(14:30):
We're not focusing in on allthe things we can't control.
We're here now, we're takingour next right steps.
When we're mindful, we're ableto pause before we do things
like sending a nasty email whenwe are mad or we're able to make
choices that are, that arealigned with our values more
easily.
So, you know, things that youcan do for mindfulness.
(14:51):
Oh, there's just...
the sky's the limit withmindfulness activities.
You can take a minute to just,you know, focus on your breath
and there are a ton of differentbreathing exercises out there
if you, you know, wanna playaround with that.
Practice pausing, especiallybefore you react, but sometimes
that's hard to do withoutpracticing first.
One of the skills I work withpeople on a lot is just called
(15:13):
the stop skill.
It comes from dialecticalbehavior therapy is super easy
skill.
Stop stands for the S is stop.
I think that's funny.
The T is take a step back.
The O is observe and the P isproceed mindfully.
I have people that I work withjust practice stopping at random
times during the day, puttingsticky notes up around the house
(15:35):
to remind yourself that that'ssomething you're working on.
Or even printing out stop signimages.
And that's just a reminder thatI'm working on this.
So, you know, before I eatlunch, I'm gonna just practice
stop.
And then when you get into asituation where you do need to
really take a pause, you'vealready kinda started to build
that muscle.
Things also like short bodyscans.
(15:57):
You know, how do I feel today?
What is, am I tense?
Am I relaxed?
You know, where do I notice anytension?
Things like that.
Paying attention as you drive.
How often have you gottensomewhere and been, I don't even
remember driving here.
Notice sounds, notice smells,when you're chewing your food.
Like really taste it.
Actively listening to peoplewhen they're talking.
(16:21):
There's a ton of differentmindfulness activities to help
with that practice.
I mean, the idea is that we'reable to just kind of tune into
the present when we need to, butwe do need to work on building
that muscle so that it becomeskind of second nature.
Also, I just wanna share like,mindfulness really overlaps with
mindset.
(16:41):
Which, when it comes to burnoutand stuff When we feel that way
already, it's hard to reallyfind different ways of looking
at things 'cause we're justtired and our brain wants to
pick the easiest thing, which isour kind of default way of
thinking about things.
But when we can really slowdown and practice some
(17:01):
self-awareness around what arethese stories that my brain is
giving me about what's happeningright now?
Is there a different way tolook at it?
Do I have a lot of negativethinking?
Where can I work on this?
What's not helping me rightnow?
How could those things be morehelpful?
What could I do to make themmore helpful?
Which I'm gonna talk a littlebit more about in a minute.
(17:23):
The next thing is, aroundphysical and mental clutter.
So really looking at clearingthat out.
The weight of having unfinishedbusiness, you know, piles a
messy desk, a to-do list that'sendless can take a big toll.
It's like constantly in yourmind, the to-do list never ends.
(17:45):
That's a really exhaustingthing to think about.
So, look at can I set a timerfor 10 minutes and I'm just
gonna clean up one thing forthose 10 minutes to kind of tidy
up?
Or things like that, you know,looking at really doing an
honest reflection on where yourenergy leaks are, so to speak.
Like doing an energy audit,kind of, of like commitments,
(18:08):
daily tasks.
Where am I taking on too much?
Where am I thinking that I haveto get this done where maybe
it's not something that I reallyhave to get done.
Maybe it's kind of like an niceto have instead of a must have.
Or maybe it's just a somedaytask and it doesn't really
matter exactly when it getsdone.
I just have a story about it.
Being on my to-do list thatcreates stress.
(18:28):
So those are some things toreally look at too.
Where can I streamline some ofthat stuff?
I mentioned the 10 minute rule,but there's another one that
I've really been working onpracticing lately is the one
minute rule, which is if there'ssomething that will take less
than a minute to do, I'm justdoing it now.
I've really been working ondoing that and it's really kind
(18:50):
of nice.
It feels good.
I mentioned must do tasks, niceto do, not necessary kind of
concept of prioritization.
I think that's really helpfultoo.
I, you can also start askingyourself if a, a task or a
commitment is like, you know, isit mandatory?
Is it a energy sucker?
Is it a energy giver?
(19:13):
Like, sort of to start thinkingabout things that way a little
bit.
And then if you do have a lotof physical clutter, just start
small.
Clear one space.
Say no to one thing, startworking on those sorts of
things.
Okay.
So the next shift is mindset.
Looking at your mindset.
I already started talking aboutthis above, but, our
(19:34):
perspectives shape our energy.
When we have this attitude oflike, all this stuff is
happening to me, that feelsheavy and just, ugh.
Whereas if we're sort oflooking at, okay, I'm just
approaching things one step at atime, you know, here's my next
right step, it doesn't, itdoesn't feel as bad.
It feels a little moreempowering.
(19:55):
And just positive.
One thing too is related tothat -is starting to look at is
there some thinking here that Ican really challenge, like all
or nothing thinking, like myto-do list, for example, like if
I don't get it all done, am I afailure?
Am I looking at like, well, Igot one big thing done today,
and maybe not so many littlethings, but, that's a win.
(20:18):
Like can we, can we find somegray area in there?
Also just general self-criticalthoughts.
Like, oh, I can never stickwith this, or, I'm so bad at
this.
Those judgments really don'tcreate a lot of inspiration or
motivation.
So just watch them.
They're sneaky.
A couple other examples of asimple perspective shift or
reframing a thought is if youthink, oh, I have to go, I have
(20:40):
to work out, I have to go to thegym.
You know, you can try on asimple shift like, 'oh, I get to
move my body today'.
A lot of people can't do that.
Instead of like, I mentionedthis earlier, instead of, I
shouldn't, I shouldn't do that.
Or I shouldn't drink so much,or I shouldn't eat so much
sugar.
Instead, I feel better when Idon't eat a lot of sugar, or I
(21:03):
feel better when I don't drinkso much.
They're simple shifts, but theycan really have an impact.
I mentioned, judgment, likereally watch that.
And see where you can look foropportunities to kind of
neutralize that judgment andit's just observing how you're
showing up and then, you know,deciding is that helping me?
And if not.
(21:23):
Then, okay, what do I wanna dodifferently?
What can I learn from that?
The last thing, and this is soimportant and it kind of can
encompass all the things I'vetalked about too, but is really
about self-care.
That is recharging,rejuvenating.
And I know so many of us womenhave a hard time with self-care.
(21:47):
I'm sure guys do too, but I'mnot, I don't know guys as well,
so I'm just, I know that a lotof women, a lot of moms, and
maybe not moms too, but have ahard time putting ourselves
first when they're kid things tobe done.
The way I like to think aboutself-care is it's energy
renewal.
(22:07):
It's like plugging in yourphone and recharging the
battery.
If it dies, it's useless.
Right.
It's not indulgence.
I mean it can be, but itdoesn't have to be.
And there's nothing wrong withindulging either.
So, some areas of, some thingsthat can be self-care.
Making sure you don't skimp onyour sleep.
(22:28):
Going to bed so you get enoughrest.
Time in nature, making sure youhave time to play.
Have fun.
Gratitude practices.
Take some screen breaks.
Watch that Instagram scrollingtime.
Unless you're looking at mystuff.
Ha ha ha.
You know, and self care, like Isaid, it does not have to be
extravagant.
And, you know, maybe you justdecide on one thing.
(22:51):
One thing, I'm, I'm reallyexperiencing burnout lately.
What's one thing I can do thatwould feel really good?
You know, if that's taking fiveminutes in the bathroom to
yourself, like that's that, doit, do it.
You gotta have some form ofself-care in your days.
So you know, and experimentwith what fills you up the most.
(23:13):
So one thing before I wrap upis...
I wanna tell you about aproject I'm working on and I'm
gonna try to give you the shortversion 'cause I don't wanna
make this episode like superlong and drawn out.
But, I was recently reading thebook, the Happiness Project, by
Gretchen Rubin.
The concept is she took a yearand for every month of the year,
she focused on a different kindof area of her life in which
(23:36):
she wanted to sort of cultivatemore happiness to see like what
impact it had on her level ofhappiness.
And as I was reading throughit, I, I thought, this is really
cool.
This would be a fun thing toundertake.
However, I wanted to put my owntwist on it.
Of course, happiness issomething great to aspire to,
but for me, I kind of wanted todo the same thing, but really
(23:58):
look at a sense of freedom andaliveness.
Her first category is actuallyenergy, which makes so much
sense.
'As I said it's like thefoundation.
How does having energy allow meto create freedom in my life?
And that sense of aliveness andwhat things do I need to have
in place to do that?
And so I decided to do thisproject too, but with that,
(24:21):
through that lens.
And so for the next year, year,yes, a year.
Every month I'm gonna take adifferent like category and set
some intentions around it.
Like, here are some things I'mreally working on.
I'm gonna also start my projectwith energy and like vitality.
Health.
The body pillar of wellness.
(24:42):
With the idea that energy iswhat is foundational to me being
able to do all the otherthings.
So I'm gonna start this inthis, the month of October will
be the start of it.
I'm gonna start off by reallyfocusing in on these shifts that
I shared with you today.
Mindfulness and mindset, thosewill be different months
(25:02):
specifically.
But you know, I'm planning toreally hone in on some of these
things that I think will help mefeel more energetic and kind of
combat burnout.
I'm planning to reflect on myexperience and share and stuff
like that.
And I would really love it ifyou'd at least follow along.
But, I'd love it if youparticipate.
(25:23):
That'd be super cool if wecould get a bunch of people
doing this.
I'll talk about it on thepodcast, probably every time I
do a podcast.
And then my blog, I'm gonnastart up again and have some
consistent reflection thereabout it.
I'm sure at some point I'llshare tools that are helping me
with some of this stuff.
And I, I would love to start aconversation around it and have
(25:45):
you participate.
I just wanna share too, likewhy this resonated so much for
me.
So like a lot of people, I tendto bite off more than I
probably can chew, and then Iget frustrated and then I'm
like, Ugh, I can't even do this.
Or I tend to try to fix or workon too many things at one time,
(26:09):
and then I feel scattered andI'm not consistent, and then I
don't really see progress in anyone thing.
So the idea of having like onething to work on at a time or
focus in on a time, superappealing to me, it sort of
helped me slow down a littlebit.
Yeah.
(26:30):
So, you know, the, all of theseshifts that we talked about
today, it's not about doingmore, it's about creating
freedom and energy to livefully, right?
So we don't wanna take on toomuch stuff.
And focusing in on the onething to see, like, okay, where
can I create more freedom andenergy and aliveness in this
area?
Okay.
(26:50):
And then I'm gonna take what Ilearned, what was the most
impactful, and then we carrythrough life with that.
Or at least till we do theproject again.
'cause things change as weknow.
So ways that you can followthis project.
I mentioned my blog, so that'sjust go to my website,
kortneyrivard.com and click onthe blog.
Thing in the menu bar.
I'll be sharing about it onsocial media a little bit too.
(27:13):
The podcast I mentioned, I'lltalk about it here.
But also if you're not a memberof my email community, it's
free...
you know, go to my website and,fill out the form.
Shoot me a message.
There are a couple otheravenues to get on the email
list.
One is a free quiz on mywebsite.
I just go to the website andit's right there.
Or there's a Wheel of Lifeexercise.
(27:35):
If you go tokortneyrivard.com/lovelife,
there's a freebie there, you candownload and it will
automatically put you on thelist too.
So those are some ways tofollow.
Okay, so let's just recap.
So we have, you know, energyfoundational to, you know,
(27:57):
living a life that you feel goodabout moving through the world
in a way where you feel likeyou're living it, it's not in
control of you.
So some of those ener energyshifts we talked about.
The six were moving your body.
Second was good food,nutrition, mindful eating.
The third one was mindfulness,really working on being present.
(28:18):
Number four was clearingphysical and mental clutter.
Really looking at the to-dolist, setting some boundaries,
getting honest about what reallyneeds to get done and doesn't.
Number five was mindset.
So looking at differentperspectives, little reframes.
And then number six was selfcare.
So those are the six shifts.
(28:38):
So yeah, you might want to,like during the month of
October, if you wanna followalong with my project, maybe
pick like one or two of thesethings and focus on it.
But keep it simple.
And then, your job, what I wantyou to do after listening to
this episode is reach out to me,to share what shift you're
trying.
You can go on social media andDM me.
(29:01):
You can email me, or you canput a comment on my blog too.
So those are some ways to reachout and share.
But yeah, I wanna know, I wannaknow what you're working on,
what shift resonated with you?
And yeah, share a little bitwith me about it.
Okay, my friends, it was reallygood to connect today.
I thank you again for tuning inand I will see you next time.
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