Podcast Summary Unlock the secrets of the "feedback gate" and elevate your leadership skills with Dr. Angela J. Buckley. This episode promises to equip you with a robust mental framework to filter, evaluate, and prioritize feedback, ensuring that only the most valuable insights guide your growth. By understanding the nuances of feedback, such as its source, context, and intention, you’ll learn to discern which feedback should prompt action and which can be graciously set aside. Through a vivid example from a work presentation, Dr. Buckley illustrates how to apply these principles effectively, helping you recognize patterns and ensure feedback is both actionable and constructive. Reflect on the power of feedback in leadership as we explore the importance of developing a decision-making gate that encourages continuous personal and professional development. Dr. Buckley emphasizes the need for self-leadership, urging listeners to focus on values-based leadership that underscores character, community, and capability. With practical insights and key takeaways, this episode is a compelling guide for those committed to actively pursuing self-improvement. For those craving further insights on gratitude and leadership, subscribing to Dr. Buckley’s newsletter is a must. Keywords Feedback Gate, Leadership, Decision-making, Personal Development, Professional Development, Self-leadership, Values-based Leadership, Character, Community, Capability, Gratitude, Newsletter, Source, Context, Intention, Specificity, Frequency, Emotional Response, Acknowledge, Respectfully, Worth, Work Presentation, Patterns, Specific, Actionable, Constructive, Reflecting, Discerning, Framework, Evaluating, Pursuing Improvement, Dr. Angela J. Buckley Highlights (02:44) Key Elements of Effective Feedback (112 Seconds) (08:37) Effective Feedback Analysis Using AI (86 Seconds) Keywords Feedback Gate, Leadership, Decision-making, Personal Development, Professional Development, Self-leadership, Values-based Leadership, Character, Community, Capability, Gratitude, Newsletter, Source, Context, Intention, Specificity, Frequency, Emotional Response, Acknowledge, Respectfully, Worth, Work Presentation, Patterns, Specific, Actionable, Constructive, Reflecting, Discerning, Framework, Evaluating, Pursuing Improvement, Dr. Angela J. Buckley

Podcast Summary Unlock the secret to making deliberate, values-driven decisions with the "opportunity gate" framework. Join me, Dr. Angela J. Buckley, as I reveal a powerful tool that distinguishes the flood of options you encounter every day. This episode will equip you with the questions and insights necessary to ensure your choices align with your true mission and vision, reducing the risk of burnout and overcommitment. Navigate life and leadership with clarity and intention, focusing on quality rather than quantity. Discover how the opportunity gate can transform your approach to leadership and personal growth. I'll share practical examples, like evaluating a speaking engagement, to showcase how this framework keeps you aligned with your goals and values. By adopting this tool, you'll learn to embrace the power of saying no, while remaining open to calculated risks and intuitive decisions. Tune in and learn how to apply these strategies to become a more intentional and effective leader, fostering success in both your personal and professional life. Keywords Decision-making, Values-driven, Opportunity Gate, Flood of Options, Mission, Vision, Burnout, Overcommitment, Life, Leadership, Clarity, Intention, Quality, Personal Growth, Speaking Engagement, Goals, Values, Saying No, Calculated Risks, Intuitive Decisions, Effective Leader, Success, Professional Life Highlights (00:41) Navigating Opportunity Gates (84 Seconds) (04:20) Implementing Mission, Vision, and Values (67 Seconds)

 Mastering Boundaries: Communicating with Confidence and Compassion 1. Choosing the Right Moment and Environment 

• Assess the Environment: Choose a setting that feels safe and conducive to open dialogue, avoiding environments with potential distractions or stressors. Research suggests that people are more receptive in calm, neutral settings.
• Timing Matters: Opt for a time when both you and the other party are relaxed and have the bandwidth for meaningful conversation. This minimizes the risk of defensive reactions and miscommunications.

2. Framing the Conversation

Be Direct but Compassionate: Use "I" statements to express your needs without assigning blame. For example, "I need time to recharge in the evenings, so I won't be available for calls after 7 PM".

• Highlight the Purpose: Emphasize that boundaries help maintain healthier relationships and personal well-being. Transparency about your motives can foster understanding and support from others.

 3. Adjusting Your Approach

• Immediate Enforcement Consequences: Abrupt changes can lead to confusion or conflict. While sometimes necessary, it’s generally more effective to discuss changes proactively.
• Casual vs. Formal Discussions: Tailor your approach to the relationship and context. Casual settings might work for minor personal boundaries, while professional boundaries often require formal discussions, possibly even dedicated meetings.
• Smoothing Transitions: Gradually implement changes where possible, allowing others time to adapt. Reinforce new boundaries with gentle reminders and consistency.

4. Handling Challenges and Maintaining Flexibility 

• Be Prepared for Pushback: Some may resist or test your boundaries. Respond with calm and reaffirm your stance, but remain open to dialogue for necessary adjustments.
• Stay Flexible: Life is dynamic, and so are relationships. Be willing to adjust boundaries as situations and relationships evolve, ensuring they continue to serve your overarching goals.

 

Keywords:

Boundaries, Effective Communication, Timing, Environment, Conversations, Empowerment, Leadership, Courage, Needs, Values, Setting, Direct, Compassionate, Dialogue, Scheduling, Change, Personal Relationships, Professional Relationships, Leadership Skills, Graceful Communication

In episode of "Overcome to Become," hosted by Dr. Angela Buckley, the focus is on the importance and artistry of setting personal boundaries as a means to combat burnout and foster personal growth. Dr. Buckley, an author and leadership consultant, utilizes Robert Frost's poem "Mending Wall" to illustrate how boundaries define personal space and facilitate health and well-being, much like a garden protected by fences. She encourages listeners to visualize and refine their own boundaries, which should be flexible and considerate of personal values, to effectively manage time and energy while maintaining relationships. Through metaphorical exploration of garden-like boundaries, the episode advocates for cultivating a self-care practice that clearly communicates personal needs, promoting a balanced and resilient life. Listeners are invited to further engage with these concepts through the Strength in Nature Learning Academy. Keywords: Boundaries, Personal Growth, Leadership, Burnout, Mental Health, Well-being, Energy, Time, Professional, Personal Development, Fences, Security, Purpose, Poise, Robert Frost, Mending Wall, Invisible Barriers, Aspiring Leader, Garden, Front Yard, Backyard, Symbiotic Relationship, Actionable Tasks, Transform, Approach

Setting boundaries can be a game-changer, but how do you handle the backlash from people who aren't ready for your transformation? On this episode of Overcome to Become, I, Dr. Angela Buckley, share insights from my own leadership journey about the critical role of self-fortification and how it helps navigate resistance from friends, family, and colleagues. Through personal anecdotes, like the evolving dynamic between my teenage son and me, we explore how redefining roles can lead to healthier relationships and empower us to reclaim our time and energy. Unpacking the concept of boundary setting, we dive into understanding its role as a self-care strategy. We explore the psychological and emotional responses others have when you begin to say "no" and set limits, challenging their established beliefs and behaviors. Whether you're a seasoned leader or just starting your journey, this episode equips you with actionable strategies to build resilience against the discomfort that naturally arises when you set new boundaries. Join us to learn how acknowledging and addressing this resistance is an essential step toward personal and professional growth. Keywords Leadership, Personal Growth, Boundaries, Self-Fortification, Empowerment, Relationships, Psychological, Emotional, Challenges, Parenting, Resilience, Transformative, Professional, Personal Life, Time, Energy, Communication, Science-Backed, Coaching

Highlights

(03:03) Navigating Relationship Changes for Growth (48 Seconds)

Episode Summary

What if setting boundaries could be the key to unlocking your leadership potential? Join me, Dr. Angela Buckley, on Overcome to Become, where we unravel the empowering journey of implementing boundaries and the transformative impact of building a supportive community. This episode is all about cultivating a network that respects and uplifts as you navigate the often complex world of boundary setting. We'll delve into practical strategies—like identifying allies, embracing vulnerability, and finding community spaces—that are essential for fostering a robust support system. By sharing my personal experiences as a mother, consultant, and triathlete, I aim to provide you with science-backed insights that can help you overcome overwhelm and beat burnout.

Explore how boundaries can shift dynamics in your relationships and why a solid support system is critical during this transformative process. Discover how to maintain and strengthen these connections through regular check-ins, gratitude practices, and openness to feedback. We also touch on the emotional challenges of change and the importance of nurturing relationships that align with your values and vision. By the end of this episode, you'll learn how to create a tribe that empowers your transformation and enhances your leadership skills at home, work, and in your community. Tune in, and let’s empower your journey towards personal and professional growth.

Keywords

Boundaries, Leadership, Support Network, Overwhelm, Burnout, Relationships, Gratitude, Check-ins, Open-mindedness, Nurturing Connections, Personal Growth, Empowering Insights, Tribe, Elevates, Energizes, Allies, Vulnerability, Community Spaces, Personal Growth, Transformative Power

References

www.stregthinnature.com

 

Chapters Highlights (04:26) Setting Boundaries With Energy Vampires (99 Seconds) Episode Summary Ever felt like you're constantly saying yes, only to end up burned out and exhausted? Discover the transformative power of setting boundaries and the confident "no" as we navigate this crucial aspect of personal well-being in the first episode of season five on Overcome to Become. Join me, Dr. Angela Buckley, as we unpack why boundaries are essential for maintaining mental health and how they can protect your valuable time and energy. Drawing inspiration from the heartfelt story of Maury in Tuesdays with Morrie, we explore how respecting your own and others' boundaries can lead to more fulfilling relationships and a balanced life. This episode equips you with practical strategies to identify your limits and communicate them effectively. Learn to recognize the energy vampires in your life and take charge by prioritizing your self-care. By embracing the empowered no, you can reclaim your focus and direct your energy where it truly matters. Tune in to find out how setting boundaries not only signals self-respect but also ensures you're functioning from a place of strength, ultimately leading to a more harmonious and prosperous life. Keywords Boundaries, Self-Care, Resilience, Relationships, Mental Health, Energy, Prioritizing, Empowerment, Transformative Journey, Saying No, Personal Stories, Notable References, Strategies, Communicate, Control, Well-being, Focus, Priorities, Actionable Insights, Life Balance

Mindset Advice 

Have you ever wondered how balancing personal and professional life could transform your career? Join us for an inspiring conversation with Barb Girson, RCC™, PCC  
Speaker, Strategist, Trainer & Registered Corporate Coach™, a former high school teacher who now owns Beyond Sales Tactics. Barb shares her journey from the classroom to business owner to a decade in corporate senior management roles and now executive
coaching, emphasizing the importance of a positive mindset.

Learn actionable strategies from Barb's wealth of knowledge in leadership, executive, and career coaching to manage stress and navigate life's overwhelming demands effectively. Discover the significance of self-care in high-pressure roles and why it's crucial for maintaining physical and mental well-being. We explore practical steps, from simple daily
routines such as walking and getting sunlight to more structured support from personal trainers and coaches. Our discussion highlights the unique challenges faced by women executives, the advantages of seeking professional intervention, and the synergistic benefits of working with both therapists and coaches. Finally, we address the powerful concept of emotional regulation in professional settings.

Learn about innovative solutions like the "swear jar" system for fostering a positive work culture and the impact of the amygdala hijack on decision-making. Dive into practical strategies for managing stress responses, including Barb’s the four Ms:

• Meditation,
• Mindfulness,
• Management of self, and
• Mitigation of our story. 

Celebrate small wins and positive moments with us, and gain insights on cultivating self-compassion and confidence in your everyday life. Tune in to equip yourself with the tools needed to master emotional balance and achieve optimal mental health and performance.

Barb Girson Bio

Barb Girson is CEO/President of Beyond Sales Tactics, LLC, a professional skill development company that designs & delivers custom training & executive/leadership coaching. They help companies, teams, & entrepreneurs gain confidence, take action, & grow. Barb brings expertise from a high school teacher to building her first multimillion-dollar business & then served for a decade as a corporate national sales director and senior management roles--responsible for up to $40 million in revenue, 500 leaders, & 20,000 consultants. She’s been featured and quoted in USA Today and other local, regional, and national media.
Visit BeyondSalesTactics.com

Chapter Timestamps
(00:01) - Barb Girson
(14:39) - Overcoming Overwhelm
(31:57) - Managing Overwhelm and Cognitive Responses
(40:23) - Regulating Emotional Responses and Rejuvenating
(46:41) - Cultivating Mindfulness and Managing Strategies

(00:01) Barb Girson
This chapter introduces Barb Girson, one of my former Professional Coaches, a long-time friend and colleague, as we explore mental mindset and its role in overcoming life's overwhelming demands. We recount our initial meeting at a Columbus Ohio networking event and Barb's evolution from a high school teacher to the owner of Beyond Sales Tactics, focusing on leadership and executive coaching. We discuss the significance of balancing personal and professional lives and how Barb's practical skills in
career coaching help manage stress and anxiety. Barb shares her journey from teaching to sales, communications and business emphasizing the lifelong practice of cultivating a positive mindset to enhance both work and home life.

(14:39) Overcoming Overwhelm
This chapter focuses on the importance of self-care and the strategies to maintain physical and mental well-being, especially for those in high-pressure roles. We explore how personal trainers and coaches can make a significant difference in prioritizing self-care and overcoming limiting beliefs. Highlighting daily routines like getting sunlight and walking, we discuss how these habits support showing up as our best selves. The conversation also addresses the feeling of overwhelm, particularly among women
executives, and the need for recognizing when professional intervention is necessary. Emphasizing the role of coaching in developing positive habits and behaviors, we also touch upon the balance of working with both therapists and coaches to achieve optimal mental health and performance.

(31:57) Managing Overwhelm and Cognitive Responses 

This chapter explores the challenges of maintaining punctuality in organizational meetings and the innovative solution of implementing a 'swear jar' system for latecomers, with the collected funds donated to a noble cause. We discuss how this initiative not only fostered punctuality but also created a positive and fun environment, ultimately establishing a new culture of respect for meeting times. Additionally, we touch on the importance of work-life balance and how structured end-of-day timings support it. Finally, we examine the concept of the amygdala hijack, as coined by Daniel Goleman, and its impact on our stress responses and decision-making abilities in high-pressure situations.

(40:23) Regulating Emotional Responses and Rejuvenating
This chapter addresses the human response to stress and perceived threats, focusing on the fight, flight, freeze, or appease reactions. We explore the impact of these responses on our behavior, especially in professional settings, and discuss the role of the amygdala in triggering these reactions. The conversation emphasizes the importance of identifying and managing these emotional responses, offering practical strategies such as physical exercise, regulated breathing, and mindful activities like playing instruments to calm oneself. Additionally, we highlight the significance of rest, nutrition, and mindfulness practices in managing stress and the physiological effects of cortisol. Barb’s Four M:

• Meditation,
• Mindfulness,
• Management of self, and
• Mitigation of our story

—are introduced as key techniques to help bring the prefrontal
cortex back online and maintain emotional balance.

(46:41) Cultivating Mindfulness and Managing Strategies

This chapter addresses strategies for managing emotional triggers in corporate settings and personal
life. We explore the importance of grounding techniques like touch and personal reminders to stay
mindful and centered. Barb’s The concept of the Four M's is introduced as a framework for emotional regulation. We also discuss the acronym WAIT, which stands for

Why Am I Talking

and its five accompanying questions to help navigate emotionally charged situations. Lastly, we touch on the idea of "glimmers," small positive moments that can enhance mood and provide comfort amidst stress. Recognizing and celebrating small wins, both personal and in others, is emphasized as a key to fostering self-compassion and confidence.

Also, here are links can you use to promote what my offerings: Let's Connect: www.linkedin.com/in/barbgirson To download your free Bookmark Gift visit: https://beyondsalestactics.com/amygdala-hijack-leadership-tool/   Schedule now to get a complimentary consultation to learn how Barb's coaching can help you: 

• Increase well-being & reduce stress
• Enhance leadership/executive presence & skills
• Improve personal & professional communications
• Speak up to get greater visibility & expand your influence
• Go from being overwhelmed to finding ways to grow, glow, & find your flow
• Or other areas as identified during our consultation 

Schedule a Complimentary Consultation   To learn more, visit: www.BeyondSalesTactics.com    

 

Immerse yourself in the gripping tale of an endurance athlete's mission to walk his daughter down the aisle amidst the chaos of Hurricane Helene. Against all odds, this determined father showcases his resilience and adaptability, navigating washed-out roads and relentless storms with a single goal in mind. From quicksand-like mud to the unexpected kindness of strangers, his story is a testament to the enduring power of a father's love and the human spirit's capacity for perseverance.

Discover the transformative journey of David Jones, a seasoned engineer turned leadership consultant, as he shares his inspiring story from corporate America to founding Excellence Advisory. Promising actionable strategies, David exposes the secrets to guiding leaders and organizations from merely good to truly great by focusing on leadership and mindset development. His insights on combating burnout and achieving organizational excellence will leave you with a fresh perspective on setting action plans and ensuring their successful implementation.

Join us in exploring universal themes of love and resilience, as communities rally together in the aftermath of a hurricane. While reflecting on the emotional and practical challenges faced during these trying times, we share invaluable lessons on preparedness, faith, and leadership. With heartwarming anecdotes and leadership lessons drawn from real-life experiences, this episode invites you to redefine your approach to life's storms and exemplifies how personal growth can blossom even in the most daunting circumstances.

Contact David:

LinkedIn

David's GoFundMe for the Red Cross & Hurricane Helene' Rebuild Efforts

https://americanredcross.donordrive.com/index.cfm?fuseaction=donorDrive.personalCampaign&participantID=9397

 

Time Stamps:

(00:01) Overcome to Become
(10:58) Endurance Athlete's Hurricane Survival Story
(20:35) Survival Journey Through a Hurricane
(32:54) Unexpected Hurricane Survival
(40:30) Father's Love and Resilience
(50:19) Leadership Lessons From Hurricane Survivor
(59:44) Self-Leadership for Success

Chapters & Summaries

(00:01) Overcome to Become

This chapter introduces David Jones, an engineer and leadership consultant, who shares his journey from corporate America to teaching and consulting. We explore how David's career in engineering and his passion for business excellence led him to join the PALS Business Excellence Institute, where he honed his skills in teaching and consulting before founding his own company, Excellence Advisory. I highlight David's dedication to helping leaders and organizations transition from good to great through public speaking, teaching, and consulting. Our discussion emphasizes the importance of leadership and mindset development, with a focus on actionable strategies for overcoming burnout and achieving organizational excellence. Additionally, we reflect on the value of setting action plans and follow-ups to ensure successful implementation of learned concepts.

(10:58) Endurance Athlete's Hurricane Survival Story

This chapter captures the extraordinary journey of an endurance athlete determined to walk his daughter down the aisle amidst the chaos of Hurricane Helene. After the storm disrupted his travel plans from Boiling Springs, South Carolina to Johnson City, Tennessee, he navigated through downed power lines and closed roads, showing immense resilience and adaptability. Despite reaching a roadblock with washed-out bridges and being advised by state troopers to wait until morning, he chose to continue on foot with only a backpack and a Garmin watch, driven by the vision of his daughter's wedding. We explore his mindset and the series of adjustments he made during this challenging and unexpected journey.

(20:35) Survival Journey Through a Hurricane

This chapter captures an extraordinary journey of determination and faith as an endurance athlete recounts their mission to reach Johnson City for their daughter's wedding despite daunting obstacles following a hurricane. Having run 11 marathons, the athlete confidently embarks on the journey, navigating washed-out roads and deep debris in the dead of night. The story unfolds with encounters of bulldozers and backhoes clearing the path, requiring quick thinking and brave maneuvering. At one point, the athlete finds themselves stuck in quicksand-like mud, leading to a desperate plea for divine assistance. Overcoming physical challenges, including retrieving a lost shoe from the mud, they ingeniously navigate a massive debris pile by crawling and rolling through it. This tale of resilience underscores the power of perseverance and the human spirit's ability to triumph over adversity.

(32:54) Unexpected Hurricane Survival

This chapter shares a gripping tale of determination and survival as I recount my unexpected journey to my daughter's wedding after a hurricane disrupted travel plans. Initially unprepared for the 27-mile trek, which included 17 miles on foot and 10 by car, I relied on resourcefulness, picking up makeshift tools like a sharp stick and a reflector stake to ensure safety on a narrow road. Encounters with cars and a state trooper, who kindly offered a ride, highlight both the challenges and moments of humanity experienced along the way. Reflecting on this adventure, I emphasize the importance of being prepared for emergencies with a car kit and discuss cultural differences in road safety practices, like carrying flares. As the story unfolds, it becomes a lesson in preparedness and the unexpected kindness of strangers, opening up conversations about missions that matter and the enduring power of a father's love.

(40:30) Father's Love and Resilience

This chapter examines the powerful and universal theme of a father's love, resonating across different experiences—those who cherish a supportive father figure and those who have experienced an absence. We discuss the importance of fostering gratitude, kindness, and joy, emphasizing the role of fathers in stepping up to meet the emotional needs of their children. Highlighting the recent devastating storm in South Carolina and the surrounding regions, we touch on the collective efforts of communities coming together to support recovery through donations and volunteer work, such as partnering with the Red Cross and providing practical assistance to utility workers. Additionally, we reflect on the challenges faced by those affected by the storm and share tips for surviving hazardous weather, emphasizing the necessity of finding a balance between high ground and safe shelter.

(50:19) Leadership Lessons From Hurricane Survivor

This chapter explores the unexpected journey of overcoming challenges during a power outage, highlighting the importance of mindset, preparation, and faith. I share personal insights on how to navigate life's storms, emphasizing the significance of being strong during uphill battles, utilizing every available tool, and allowing faith to bolster confidence. The discussion underscores the contagious nature of confidence and positivity, particularly in leadership roles, where leaders must convey calm and resolve. Additionally, the conversation touches on the concept of self-trust and the opportunity for leaders to demonstrate their capabilities during trials, ultimately building trust with their teams. I conclude by recounting a heartfelt moment at a wedding reception, where a reflector from the journey becomes a symbol of resilience and determination.

(59:44) Self-Leadership for Success

This chapter focuses on exploring the actions and mindsets necessary to overcome overwhelm and beat burnout. I emphasize the importance of self-leadership as a foundation for effectively leading others, whether at home, work, or in the community. By developing these skills, individuals can enhance their ability to manage stress and build resilience. Additionally, I invite listeners to further their journey of personal growth by joining the Strength in Nature Learning Academy, where they can access the "Overcome the Overwhelm" course.

 

What happens when a people pleaser transforms into a people leader? Join me, Dr. Angela Buckley, as I chat with Jay Voigt from Human Capital Consulting about this crucial transition. Jay brings his extensive healthcare and consulting background to the table, sharing insights on recognizing and managing stress as the initial step toward personal and professional growth. Together, we explore practical strategies for self-reflection, such as meditation and journaling, which can help leaders pause, assess their mindset, and make better decisions in both their personal and professional lives. We also dive into the realm of personal growth through athletic pursuits, drawing intriguing parallels between the meditative nature of open water swimming and leadership challenges.

Embracing discomfort and stepping out of comfort zones emerge as essential elements for growth, whether in the pool or the boardroom. We discuss the delicate balance of pushing for progress while ensuring adequate rest, something that impacts both athletes and workplace productivity. Amidst the technological advances shaping our interactions, we emphasize the importance of authentic, face-to-face connections in nurturing meaningful relationships and fostering social skills. The conversation doesn't shy away from addressing serious issues like the challenges women face in male-dominated fields and the impact of trauma in the workplace. We highlight the power of community and support networks in overcoming feelings of overwhelm, sharing experiences from diverse communities where connection sparks growth. By understanding trauma's varied effects, leaders can create an environment where safety and trust are prioritized. The episode closes with valuable insights into empowering leadership and self-growth, encouraging listeners to master self-leadership and transform their approach to prevent burnout and enhance overall well-being.

Chapters & Summaries (00:01) Leadership Mindset and Self-Reflection

This chapter focuses on the journey from being overwhelmed to becoming an effective leader, highlighting the transition from people pleaser to people leader. Dr. Angela Buckley, along with guest Jay Voigt from Human Capital Consulting, discusses the importance of recognizing stress and distress as a starting point for personal and professional growth. We explore various methods to identify one's current state, such as breathing exercises, meditation, or journaling, emphasizing the significance of understanding one's emotional and physical state to make better decisions. Jay shares insights from his background in healthcare and consulting, stressing the need for leaders to continuously assess their mindset to avoid reactivity both at work and at home. Practical advice is given on how listeners can pause, reflect, and acknowledge their current state, helping them to bridge the gap between where they are and where they want to be as leaders.

(14:55) Navigating Growth and Communication Trends

This chapter explores the transition from competitive swimming to outdoor and long course swimming, highlighting the shift away from repetitive pool competition to the meditative nature of open water swims. We discuss the concept of comfort zones and the importance of facing discomfort to foster personal growth, both in athletic pursuits and in leadership roles. The conversation touches on the necessity of balancing pushing oneself with adequate rest and recovery, using the analogy of training phases for endurance athletes. This balance is also crucial in workplace dynamics, where supervisors play a key role in assessing and managing team productivity without overwhelming their employees. Finally, we address the impact of modern technology on personal connections, emphasizing the importance of genuine, in-person interactions to develop social skills and maintain meaningful relationships.

(30:09) Building Community and Support Networks

This chapter explores the challenges faced by women in male-dominated fields, highlighting personal experiences of being the only female in manufacturing and engineering spaces, including difficulties like access to restrooms. We discuss the importance of building a sense of community to overcome feelings of overwhelm and stress, emphasizing how connection with others is vital for emotional support and growth. The conversation touches on various community types, such as sporting, cancer, veteran, and addiction communities, as places where shared experiences foster connection. We also discuss the parallels between coaching and therapy in facilitating community building and the significance of having mentors to sustain personal development beyond formal coaching sessions. Through these insights, we underline the value of setting boundaries, expectations, and fostering support networks to navigate personal and professional changes.

(38:31) Understanding Trauma in the Workplace

This chapter focuses on the profound impact trauma can have on individuals in both personal and professional settings. We explore how trauma manifests differently in people and the importance of understanding its varied effects, especially in the workplace where more than half of the individuals might have experienced significant trauma. Emphasizing the need for sensitivity, I discuss the importance of offering multiple options and fostering a safe, trusting environment without assuming the nature of someone's trauma. Sharing a personal learning experience, I highlight the significance of empowering individuals to define their own sense of safety rather than imposing assumptions. This approach encourages leaders to be self-aware and actively work on their weaknesses, moving away from the pitfalls of self-deception and promoting growth and understanding within their teams.

(43:09) Overcoming Overwhelm and Burnout

This chapter explores the nuances between true leadership and people pleasing, highlighting how effective leadership focuses on achieving goals rather than simply making others happy. The discussion emphasizes the importance of accountability and decision-making, even when those decisions may not be popular. Drawing parallels to medicine, where patient satisfaction does not always equate to better health outcomes, the conversation underscores the value of prioritizing long-term benefits over short-term appeasement. Additionally, we touch on the significance of task initiation and the concept of "sucking it up" to complete necessary but unenjoyable tasks, like vacuuming, for greater satisfaction. Through an engaging analogy involving food presentation, the chapter illustrates how differing perspectives and priorities can harmonize, whether in leadership or everyday tasks, to foster understanding and collaboration.

(55:21) Empowering Leadership and Self-Growth

This chapter focuses on the connection between self-leadership and leading others effectively. I explore the significance of adopting specific actions and mindsets to overcome overwhelm and prevent burnout. By mastering self-leadership, you can apply these skills across various areas of life, including at home, in the workplace, and within the community. Additionally, I introduce the Strength in Nature Learning Academy, which offers resources like the Overcome the Overwhelm course to help you on this journey. Join me to gain insights into transforming your leadership approach and improving your overall well-being.

Links & Contact Information

Jay Voigt: LinkedIn

Human-CapitalLLC.com

Keywords

#Leadership, #PersonalGrowth, #Overwhelm, #Stress, #Distress, #Mindset, #Self-Reflection, #Decision-Making, #CommunicationTrends, #ComfortZone, #Discomfort, #Development, #AthleticJourney, #LeadershipRoles, #Technology, #PersonalConnections, #Community, #SupportNetworks, #Trauma, #Workplace, #Empowerment, #Self-Leadership

Unlock the transformative power of grit and learn how to harness growth, resilience, integrity, and tenacity to propel yourself forward. On this episode of Overcome to Become, Dr. Angela Buckley, the guiding force behind the Strength in Nature Leadership Series, unpacks the true essence of grit, delving into its components beyond mere perseverance. Explore how passion fuels your journey and discover the pivotal role of a growth mindset, as supported by fascinating insights into brain neuroplasticity. This is your chance to understand the science-backed benefits of grit and how to cultivate it to overcome adversity and thrive. Join us as we redefine grit with an enriching acronym from youth development programs and learn how it can lead to personal and professional success.

Dr. Angela Buckley guides you through the intricacies of maintaining long-term engagement, showcasing how perseverance ties into resilience and why it matters for your ability to navigate life's challenges. Learn practical strategies, such as utilizing the brief resilience scale, to measure and enhance your resilience, allowing you to pursue your goals with clarity and purpose. Tune in to discover a wealth of actionable insights that promise to reshape your approach to leadership and personal growth.

#Grit, #Growth, #Resilience, #Integrity, #Tenacity, #Passion, #GrowthMindset, #Neuroplasticity, #Adversity, #Success, #PersonalGrowth, #ProfessionalGrowth, #Engagement, #Perseverance, #ResilienceScale, #Leadership, #PersonalDevelopment, #Brain, #Challenges

Have you ever felt paralyzed by anxiety, wondering if there's a way to turn that fear into a driving force for success? Join me, Dr. Angela Buckley, on the Overcome to Become podcast as I reveal the transformative science-backed techniques that helped me and can help you manage anxiety and become an empowered leader. From mindful breathing to progressive muscle relaxation, I share practical steps and personal anecdotes, including my unique experience with the Alphorn, to illustrate how these methods can bring balance and resilience to your life.

In this episode, I guide you through powerful exercises like the 5-4-3-2-1 grounding method, which shifts your focus to the present moment by engaging your senses. By integrating these practices, you can foster a more harmonious and courageous work environment. Listen in to discover how hobbies and intentional breathing can enhance your mental well-being and leadership capabilities. Let's unlock the tools you need to turn challenges into opportunities for growth and success, making you an effective and likeable leader.

 

Podcast Summary Unlock the secrets of emotional mastery and enhance your leadership skills as Dr. Angela Buckley guides you through the transformative power of managing your emotional gate. Discover how to maintain emotional balance by regulating when to open and close your inner gates, allowing for healthier engagement with the world around you. Through her insightful narrative, Angela explores the critical elements of awareness, regulation, and expression of emotions, offering practical strategies such as mindfulness and the pause technique. You'll hear a touching story about her son's powerful use of music as a non-verbal form of emotional expression, illustrating that even the youngest individuals can communicate feelings in profound ways. Explore the art of setting healthy emotional boundaries, an essential skill for building meaningful connections while safeguarding your own emotional well-being. Angela breaks down the misconception that boundaries are barriers, presenting them instead as gates that can be expertly managed to support personal and relational growth. As part of the "Overcome to Become" series, she encourages you to refine these skills further, enhancing your effectiveness in leading both yourself and others. Don't miss out on upcoming episodes brimming with additional insights on boundary setting, and be sure to subscribe to Angela's newsletter for more on gratitude and leadership development. Highlights (01:13) Managing Your Emotional Gate (121 Seconds) (09:08) Cultivating Empathy for Emotional Interaction (82 Seconds) Keywords Emotional Mastery, Leadership Skills, Emotional Gate, Emotional Balance, Awareness, Regulation, Expression, Mindfulness, Pause Technique, Emotional Boundaries, Meaningful Connections, Personal Growth, Overcome to Become, Gratitude, Leadership Development, Non-Verbal Expression, Music, Boundaries as Gates, Safeguarding, Effective Communication

What if your ability to lead effectively hinged not on speed, but on patience? In today's episode of Overcome to Become, Dr. Angela Buckley explores the transformative power of patience in leadership and personal growth. Through her seasoned insights and science-backed strategies, Dr. Buckley explains how patience is not just a virtue but a vital skill that leaders must cultivate. From setting clear expectations to providing continuous feedback, she shares actionable steps to foster a nurturing environment where creativity and resilience can flourish. We also discuss how balancing patience with the pressure to achieve results can prevent overwhelm and burnout, making patience a key component in sustainable leadership.

Dr. Buckley takes us on a journey to understand how patience contributes to a culture of trust and sustained morale. She emphasizes the importance of self-awareness and mindfulness, illustrating how these practices can enhance patience and, in turn, inspire teams to reach their fullest potential. Whether you are a leader struggling with stress or someone looking to improve your personal development, this episode is packed with valuable insights. Join us and learn how to embody patience in your leadership practices, creating a more resilient and innovative team dynamic. Listen in, and remember, patience is about how you behave while you're waiting. Keywords: Patience, Leadership, Personal Development, Strategies, Growth Mindset, Team, Creativity, Resilience, Continuous Improvement, Pressure, Results, Overwhelm, Burnout, Safe Space, Innovation, Mindfulness, Active Listening, Culture, Trust, Morale

Ever thanked your team for their hard work only to feel like your gratitude didn't quite hit the mark? Join me, Dr. Angela Buckley, on this episode of Overcome to Become, where I unveil the SPIRIT method of acknowledgment. This revolutionary approach transforms everyday thank-yous into powerful motivators by focusing on Specific, Personal, Impactful, Relevant, Inclusive, and Timely recognition. Through relatable personal stories and solid research, I'll show you how to make your acknowledgments resonate deeply, driving motivation and reinforcing positive behavior within your team. In this enlightening episode, we dissect each element of the SPIRIT method. Discover how to tailor your praise to individual strengths, align it with your team's goals, and measure its impact effectively. Whether you're a budding leader or a seasoned manager, this conversation provides actionable insights to help you foster a more appreciative and productive work environment. Elevate your leadership skills and transform your team's dynamics with the SPIRIT of acknowledgment. Listen now and make every thank you count!

Transform your overwhelming to-do list into a streamlined path to success! Discover how the Eisenhower Matrix can revolutionize your approach to daily tasks by categorizing them into urgent, important, and everything in between. Join me, Dr. Angela Buckley, as I guide you through this essential prioritization tool, building on our previous discussions about the four Ds—do, delegate, delay, and delete. Together, we’ll tackle how to manage crises, strategically plan for long-term goals, and effectively delegate tasks that don't align with your core objectives. In this episode of Overcome to Become, we'll also dive into how emotional, health, and cultural factors shape our perception of urgency and importance. Through relatable life examples, like the stress of finding your car keys or keeping up with laundry, you'll learn how to keep everyday chores from spiraling into crises. Packed with actionable insights and practical tips, this episode offers science-backed strategies to help you lead yourself more effectively, reduce stress, and avoid burnout. Don't miss out on this opportunity to transform overwhelm into growth with these proven techniques!

Ever thought effective delegation could be your secret weapon to beat overwhelm? Discover the four T's—train, test, trust, and support—that will transform your leadership approach. As a manager, parent, or aspiring leader, mastering these strategies will allow you to distribute tasks effectively, build others' skills, and free yourself to focus on what truly matters. Join me, Dr. Angela Buckley, as we break down these actionable steps in our latest episode of Overcome to Become. We'll walk through how clear communication and proper training set a solid foundation, why testing and scaffolding tasks are key to building confidence, and how trust and support can elevate your team’s performance. Whether you're managing a project or guiding your child through chores, these insights will help you lead with less stress and more success.

Feeling buried under a mountain of tasks? Discover the transformative power of the four Ds—do, delegate, delay, and delete—with Dr. Angela Buckley on Overcome to Become. Dr. Buckley shares practical strategies to break down overwhelming tasks into manageable steps, empowering not only yourself but also those around you. Whether it's tackling a daunting presentation or redistributing household chores, these techniques offer actionable insights to reclaim your time and energy. Unlock the secrets to effective prioritization without guilt. Learn how to strategically delay non-urgent tasks and liberate yourself by eliminating those that don't align with your personal goals and values. Dr. Buckley blends science-backed methods with personal anecdotes to show how conquering overwhelm is within your reach. This episode is a must-listen for anyone looking to transform challenges into opportunities for growth and leadership.

Join me, Dr. Angela Buckley, on the first episode of Season 4 of the Overcome to Become podcast, where we unlock the secrets to setting ambitious goals, overcoming overwhelm, and gaining clarity on your vision. As a mother, consultant, triathlete, and leadership development expert, I bring you science-backed and experience-proven strategies to help you navigate your leadership journey. This episode is packed with actionable insights on creating a meaningful vision by reflecting on your values, imagining your ideal future, seeking input from trusted sources, and writing down your goals to make them tangible. Listen in as I share my personal journey of setting and achieving a significant goal—joining the age group Team USA triathlon team. Discover how breaking down overwhelming challenges into manageable steps can lead to incredible achievements. Whether you're aiming to start a business, earn a promotion, or make a significant impact in your community, this episode provides you with practical tips and motivation to turn your big dreams into reality. Don't miss out on this opportunity to start leading yourself and unlocking your full potential!

Shownotes 

Join me as I welcome Maria Daniels, a dynamic serial entrepreneur and holistic health expert, for an insightful discussion on the critical importance of sleep for success and overall well-being. Maria shares her personal journey from wearing sleepless nights as a badge of honor to understanding that sleep is foundational for productivity, creativity, and decision-making. We'll explore how prioritizing sleep can enhance both professional and personal performance, debunking the myth that staying up late to catch up is effective. Maria also shares the challenges of balancing sleep with the demands of entrepreneurship and parenting, emphasizing the necessity of setting boundaries to protect one's health. Listen in as we explore the complexities of sleep patterns, especially within families with neurodivergent members. We delve into the unique sleep needs of a 15-year-old on the autism spectrum and how his sleep cycles affect family dynamics. The conversation highlights the importance of flexibility and adaptation in parenting, understanding individual priorities, and fostering better decision-making skills through natural consequences. We also discuss the broader impact of sleep on personal well-being and family harmony, reflecting on evolving parenting strategies. In our discussion on shift work and circadian rhythms, we underscore the significance of fostering a culture of wellness in the workplace. We address the productivity losses and health struggles associated with sleep deprivation, particularly for second and third shift workers. Practical tips for aligning work schedules with natural body rhythms are shared, alongside strategies for managing the dilemma of waking up with brilliant ideas in the middle of the night. Finally, we highlight the "Overcome the Overwhelm" course, offering valuable strategies to manage stress and improve productivity, inviting listeners to connect with us for further support and resources.

Chapters

(00:01) Prioritizing Sleep for Success

(10:46) Understanding Sleep Patterns and Consequences

(17:52) Shift Work and Circadian Rhythms

(29:15) Finding Balance in Sleep Routines

(41:45) Overcome the Overwhelm Course Offer

 

Chapter 1 (00:01) Prioritizing Sleep for Success

This chapter explores the critical importance of sleep for achieving success and maintaining overall well-being. I am joined by Maria Daniels, a dynamic serial entrepreneur and holistic health expert, who emphasizes that sleep is foundational to everything we do. Maria shares her personal journey from wearing sleepless nights as a badge of honor to realizing that sleep is essential for productivity, creativity, and decision-making. We discuss how prioritizing sleep can enhance performance in both professional and personal life, debunking the myth that staying up late to catch up is effective. Maria also touches on the challenges of balancing sleep with the demands of entrepreneurship and parenting, and the necessity of setting boundaries to protect one's health.

Chapter 2 (10:46) Understanding Sleep Patterns and Consequences

This chapter addresses the complexities of sleep patterns, especially in families with neurodivergent members. We explore the unique sleep needs of a 15-year-old on the autism spectrum, highlighting how his sleep cycles, particularly during the full moon, affect family dynamics. We discuss the importance of flexibility and adaptation in parenting, acknowledging that each family's needs are different. We also touch on the balance between enforcing consequences and understanding individual priorities, as well as the broader impact of sleep on personal well-being and family harmony. Finally, we reflect on the evolution of parenting strategies and the importance of allowing children to experience natural consequences to foster better decision-making skills.

Chapter 3 (17:52) Shift Work and Circadian Rhythms

This chapter emphasizes the importance of fostering a culture of wellness in the workplace, even within non-wellness-focused businesses. We explore how sleep, nutrition, and overall well-being directly impact productivity and company culture. We discuss the significant productivity losses associated with sleep deprivation and the adverse health effects of shift work, particularly the weight gain and health struggles faced by second and third shift workers. The challenges of maintaining a balanced circadian rhythm for shift workers are highlighted, and the conversation touches on the need for sustainable work schedules. Practical tips for aligning work schedules with natural body rhythms, despite the demands of early or late shifts, are also considered.

Chapter 4 (29:15) Finding Balance in Sleep Routines

This chapter addresses the dilemma of waking up in the middle of the night with a brilliant idea and whether to act on it or try to go back to sleep. We explore practical strategies such as keeping a notebook by the bed to jot down thoughts and the importance of not forcing sleep if it's elusive. Emphasis is placed on the value of sleep, and the benefits of napping are discussed, along with personal anecdotes about morning routines and productivity. The conversation underscores the need for a consistent sleep schedule and bedtime routine, tailored to individual and family needs, to ensure optimal rest and effectiveness throughout the day.

Chapter 5 (41:45) Overcome the Overwhelm Course Offer

This chapter highlights practical skills for managing various aspects of life, including at home, at work, and within the community. We emphasize the importance of resilience and personal growth, and introduce the Strength in Nature Learning Academy as a resource for further development. We also spotlight the "Overcome the Overwhelm" course, which offers valuable strategies to manage stress and improve productivity, available at a discounted rate. For more information and community engagement, I invite you to connect with me on our website and Instagram.

Unlock the secret to transforming your productivity and well-being with the power of sleep. Join me, Dr. Angela Buckley, along with Paul Culver, former tech startup coder and now a sleep coach, as we unravel how improving sleep can have a profound impact on your life. Paul shares his personal journey from the brink of burnout in the fast-paced tech industry to discovering a healthier lifestyle through better sleep and nutrition. Together, we dissect the intricate links between poor sleep, stress, and anxiety, and offer you actionable strategies to elevate your performance and safeguard your energy. Redefine your relationship with sleep and break free from the myth of being a "bad sleeper." Learn why consistency in your sleep patterns, especially waking up at the same time daily, can revolutionize your sleep quality and overall well-being. We touch on the social phenomenon of sleep delay procrastination, where late nights lead to poor sleep, and share practical tips to maintain regular sleep patterns. Plus, Paul provides insights into how wearable technology can both help and hinder your journey to better sleep. Discover the ultimate morning routine to set the tone for a productive day. From the importance of morning sunlight exposure to the benefits of delaying caffeine and screen time, Paul shares his holistic approach to synchronizing all bodily systems. We emphasize the need for a high-protein breakfast and light exercise to signal your body's internal clock, reducing stress and boosting energy levels. For more invaluable insights and personal tips from Paul, visit elitesleeping.com and connect with him on LinkedIn.

Chapter Timestamps

1. (00:01) - Overcome Burnout and Boost Sleep
2. (09:04) - Understanding Sleep Patterns and Consistency
3. (22:30) - Improving Sleep Habits With Technology
4. (34:22) - Morning Routine for Sleep Optimization
5. (38:01) - Morning Sunlight and Healthy Breakfast
6. (46:17) - Nutrition and Sleep Connection
7. (55:15) - Optimizing Energy and Sleep Patterns

Chapters With Long Summaries Chapter 1 Overcome Burnout and Boost Sleep

00:01 This chapter focuses on the transformative power of sleep and how it serves as a crucial tool for productivity and well-being. I, Dr. Angela Buckley, host and author of the Strength in Nature Leadership Series, welcome Paul Culver, a former tech startup coder turned sleep coach. Paul shares his personal journey from experiencing severe burnout due to the "hustle harder" culture in tech startups to reclaiming his health through better sleep and nutrition. We explore how poor sleep, stress, and anxiety are interconnected and discuss actionable strategies for harnessing sleep to enhance performance. Paul emphasizes the importance of guarding your energy and creating a culture of well-being, especially in high-pressure environments.

Chapter 2 Understanding Sleep Patterns and Consistency

09:04 This chapter focuses on redefining one's relationship with sleep and how to break free from the identity of being a "bad sleeper." We explore the importance of separating sleep issues from self-identity, which can reduce anxiety and open the door to positive change. We discuss the significance of consistency in sleep patterns, emphasizing that waking up at the same time every day is more crucial than the total duration of sleep. The concept of social jet lag is introduced, highlighting how irregular sleep schedules can disrupt the body's internal clocks. Additionally, we touch on the phenomenon of sleep delay procrastination, where individuals stay up late as a way to regain control over their lives, often leading to poor sleep quality. The chapter concludes with practical advice on maintaining regular sleep patterns to improve overall well-being.

Chapter 3 Improving Sleep Habits With Technology

22:30 This chapter explores the concept of sleep delay procrastination, identifying it through habits like late-night activities and reliance on the snooze button. We discuss techniques to address this issue, such as establishing consistent sleep routines and monitoring sleep quality indicators like heart rate variability (HRV). We share personal insights on the importance of recognizing sleep patterns, using alarms as a backup, and leveraging fitness trackers for better sleep and stress management. We also touch on how changes in exercise performance can signal underlying health issues, emphasizing the value of tracking trends over individual data points.

Chapter 4 Morning Routine for Sleep Optimization

34:22 This chapter explores the potential downsides of relying too heavily on wearable technology to gauge one's well-being. We discuss how checking sleep ratings and other metrics first thing in the morning can influence your mood and overall day, either positively or negatively. The importance of journaling and self-awareness is highlighted as a way to stay in tune with your feelings and emotions, particularly for those who may not be accustomed to self-reflection. We also touch on the ideal morning routine for improving sleep and energy levels, emphasizing the importance of natural sunlight exposure before engaging with screens or consuming caffeine. Practical advice includes avoiding immediate interaction with devices upon waking and allowing your body's hormones to balance out naturally.

Chapter 5 Morning Sunlight and Healthy Breakfast

38:01 This chapter explores the importance of morning sunlight exposure for regulating circadian rhythms and improving sleep quality. We discuss practical strategies like using Philips Hue lights to simulate natural sunrise, especially useful during dark winters. The conversation highlights the benefits of establishing a consistent morning routine, including light exercise and a high-protein breakfast, to signal the body's internal clock and reduce stress. Emphasizing the importance of predictability, we share tips on making mornings as stress-free as possible by avoiding early phone usage and keeping routines simple and regular. This holistic approach aims to ensure that all bodily systems are in sync, promoting overall well-being.

Chapter 6 Nutrition and Sleep Connection

46:17 This chapter explores the intricate connection between sleep and nutrition, emphasizing how both significantly impact each other. We discuss the importance of consistent sleep and wake times, with a particular focus on maintaining a regular wake-up time as the most crucial factor. Strategies for winding down in the evening are also covered, including dimming lights, lowering temperature, and avoiding stimulating content to encourage melatonin production. The role of melatonin is highlighted not just as a sleep hormone but also as a powerful antioxidant involved in nighttime bodily repairs. Practical tips, such as delaying the first cup of coffee and using blue light blockers, are shared to help optimize sleep quality and overall well-being.

Chapter 7 Optimizing Energy and Sleep Patterns

55:15 This chapter provides invaluable insights from Paul Culver on how to optimize your daily energy levels through effective morning and evening routines. We explore the importance of consistent wake-up times, getting sunlight before screen light, and delaying caffeine intake and online engagement by an hour in the morning. For the evening, we discuss having your last meal at least three hours before bed, dimming lights, and ensuring you go to bed tired to improve sleep quality. Paul's expertise helps us understand the chemicals in our bodies that influence energy and rest, guiding us to wake up refreshed and ready to lead the day. For more on Paul's services, you can find him at elitesleeping.com and connect with him on LinkedIn. 

Can stress really disrupt your sleep to the point of burnout? Join me, Dr. Angela Buckley, as we tackle this critical question and explore the nuanced relationship between sleep, stress, illness, and age. As a mother, consultant, triathlete, and coach, I share science-backed insights and personal experiences to help overwhelmed parents and professionals enhance their sleep quality. Discover how our sleep needs evolve based on our well-being and learn actionable strategies to adapt your sleep routines for optimal health.

This episode of "Overcome to Become" sheds light on the dynamic nature of sleep requirements, emphasizing that a one-size-fits-all approach simply doesn't cut it. We dive into mindful self-assessment, the importance of flexible sleep schedules, and holistic well-being practices to reduce stress and avoid burnout. Get practical tips tailored to your unique circumstances, whether you're an endurance athlete or a busy professional juggling multiple responsibilities. Tune in and empower yourself to cultivate healthier sleep habits, navigate life's challenges with resilience, and thrive daily.

Unlock the secrets to a more restful night’s sleep and improved cognitive performance with Dr. Angela Buckley. Whether you're an overwhelmed parent or a busy professional, this episode of Overcome to Become reveals how proper hydration can transform your sleep patterns and overall well-being. Dr. Buckley delves into the science-backed benefits of hydration, including its role in body temperature regulation, relaxation, and cognitive enhancement.

Get ready to discover practical, actionable strategies for integrating better hydration into your daily routine. From leveraging hydration trackers to establishing an evening hydration ritual and incorporating water-rich foods, these tips are tailored to help you optimize your hydration and, in turn, your sleep quality. Tune in to reclaim your nights and wake up each day with renewed vitality and focus.

Ever felt buried under the endless stream of information that demands your attention every day? Imagine transforming that chaos into a powerful leadership tool. In this episode of Overcome to Become, join me, Dr. Angela Buckley, as I unveil the concept of the "knowledge gate," a transformative strategy to navigate and thrive in today’s information-saturated world. I share my personal journey from feeling overwhelmed by a deluge of emails and newsletters to adopting a more deliberate approach that distinguishes between valuable insights and mere noise. By embracing timeless leadership principles and focusing on critical thought leaders like Adam Grant and Brene Brown, you too can refine your leadership approach and harness the power of selective knowledge integration. Discover practical steps to curating reliable information sources, honing your critical thinking skills, and creating a system for effective knowledge retention and application. Let's move beyond passive consumption and towards actively engaging with the information that truly matters. Whether you're just stepping into leadership or are a seasoned executive, these actionable insights will help you build a robust knowledge gate, turning information overload into a wellspring of clarity and confidence. Tune in and begin your journey from overwhelmed to insightful leadership.

Want to learn more? Swing over to the blog and signup for our newsletter at www.strengthinnature.com

 

Unlock the secrets to a restorative night's sleep and rise refreshed by tuning into this episode of Overcome to Become. I'm Dr. Angela Buckley, and today, we tackle the hidden dangers of blue light from screens that could be sabotaging your sleep and overall well-being. Discover how this seemingly innocuous light affects melatonin production and disrupts your circadian rhythm, and gain practical insights into improving your sleep hygiene. From setting a digital curfew to using blue light filters and dimming your household lights, I share actionable steps that have transformed my own family's sleep routines. Witness the transformative power of small changes as I recount our household's experience with Philips Hue lights and a sundown routine that made all the difference. This episode is packed with science-backed strategies and personal anecdotes to help you minimize stress, beat burnout, and reclaim balance in your life. Join me in prioritizing sleep hygiene and fostering a tech-free evening routine to enhance your well-being. Don't forget to share your own sleep-enhancing practices in the comments and let's build a community dedicated to better sleep and a more vibrant life.

Unlock the secrets to better sleep and reduced stress with actionable insights from our latest episode of Overcome to Become. Gain a deeper understanding of how cortisol impacts your rest and discover effective strategies to manage stress through mindfulness, physical activity, and calming bedtime routines. This episode provides you with practical steps to create a restful sleep environment and break the vicious cycle of stress-induced sleep disturbances.

Join me, Dr. Angela Buckley, as I share science-backed research and personal experiences to help overwhelmed parents and professionals achieve rejuvenating sleep and vibrant days. From the importance of regulating cortisol levels to tips on cultivating calm through daily practices, this episode is your guide to overcoming burnout and enhancing leadership skills by prioritizing your well-being. Tune in to transform your nights and empower your days with newfound energy and balance.

Discover the transformative power of setting personal boundaries with your loved ones, and learn how to reclaim your evenings for a more balanced, stress-free life. Join Dr. Angela Buckley on Overcome the Overwhelm as she unveils practical strategies for creating a harmonious family environment. Supported by psychological research from the University of Cambridge, Dr. Buckley emphasizes the importance of designating non-negotiable "Me Time," setting clear end times for work, and fostering open communication within the family unit. These practices not only reduce stress and improve emotional well-being but also set a strong foundation for your children's future success. Tune in to explore how a well-crafted evening routine can serve as a subtle yet powerful tool for communicating your needs and priorities. By embracing these boundary-setting techniques, you’ll cultivate mutual respect and understanding in your household. Whether you’re juggling the responsibilities of a demanding job or the challenges of parenting, Dr. Buckley's insights will guide you towards a more energized and fulfilling daily life. Say goodbye to burnout and hello to a balanced, harmonious family dynamic.

Unlock the secret to beating burnout and reclaiming your energy with actionable tips from Dr. Angela Buckley in this episode of Overcome to Become. As a seasoned mother, consultant, and triathlete, Dr. Buckley shares her insights on how an optimized evening routine can transform your nights and empower your days. Discover the science-backed benefits of setting specific bedtimes, engaging in relaxing activities, and creating a sleep-friendly environment for balanced hormones and reduced stress. Your journey to more restful nights and energized mornings starts here. Join us as we uncover the powerful impact of mindfulness practices, screen-time limitations, and a calming pre-sleep routine on your overall well-being. Dr. Buckley explains how these strategies can harmonize your cortisol and melatonin levels, ensuring a balanced sleep-wake cycle. Say goodbye to tossing and turning, and hello to restorative sleep and heightened energy. Tune in to learn how small changes in your nightly habits can lead to big improvements in your quality of life. May your evenings be peaceful and your mornings be invigorated with the wisdom you'll gain from this episode.

Do you feel like you're constantly juggling the demands of work and family, only to find yourself perpetually exhausted? Join me, Dr. Angela Buckley, as we uncover the transformative power of sleep hygiene in this episode of Overcome the Overwhelm. We'll delve into science-backed strategies that connect quality sleep with enhanced productivity, focus, and overall health. Say goodbye to burnout and hello to a more balanced, energetic life. Discover practical tips on establishing a consistent sleep schedule, creating a soothing bedtime routine, and optimizing your sleep environment. Whether you're an overwhelmed parent or a busy professional, you'll learn how prioritizing sleep can be a game-changer for your well-being and daily performance. Tune in and empower yourself to make intentional changes that will help you lead a more fulfilling, energized life.

Feeling like your energy is constantly being drained by the demands of work and family? What if you could reclaim your focus and end your day feeling accomplished and energized? Join me, Dr. Angela Buckley, on Overcome the Overwhelm, where we dive into science-backed strategies for overwhelmed parents and professionals. In this episode, we explore practical tips to manage your energy, including how to set boundaries, prioritize tasks, and integrate self-care into your daily routine. By implementing these strategies, you'll not only boost your productivity but also enhance your overall well-being. We also discuss the importance of taking short breaks and staying hydrated, simple yet powerful habits that can combat mental fatigue and keep you refreshed throughout the day. Plus, learn the value of reflecting on your accomplishments and expressing gratitude, helping you shift from feelings of overwhelm to a mindset of appreciation. Tune in to discover how to guard your energy wisely and create a more balanced, fulfilling life. This episode is packed with actionable advice that will leave you feeling empowered and ready to conquer your day.

KEYWORDS

Resilience, Nutrition, Burnout, Finnish Study, Transformative Effects, Diet, Low-Fat Dairy, Vegetables, Fruits, White Meat, Burnout Scores, Leadership, Health, Confidence, Bergen Burnout Indicator, Revitalization

SUMMARY

Ever found yourself drained by the day-to-day grind, your vitality sapped by an invisible weight? The latest Overcome to Become podcast episode might just hold the key to reclaiming your energy. I'm Angela Buckley, your navigator through the maze of burnout, and I've uncovered riveting insights from a Finnish study that connects what's on your plate to the fatigue haunting municipal employees. It's a conversation that's less about leafy greens and more about transformative life changes, proving that the nutrients we ingest can bolster our defenses against burnout, improve sleep, calm anxiety, and lift the fog of depression.

This season finale is a treasure trove of wisdom, not just shedding light on the link between diet and wellbeing but also providing practical advice for those ready to lead themselves to better health. I delve into the Bergen burnout indicator and the role of food groups like fruits, vegetables, and white meat in mitigating burnout symptoms. If you've been searching for something more substantial than the usual "just-take-a-break" counsel, tune in for science-supported strategies and personal guidance. Take it from me, a mother, consultant, and triathlete who's navigated the challenging terrains of leadership and wellness – this episode is your stepping stone towards a more nourished, balanced, and empowered self.

Show notes created by https://podium.page

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Adaptogens strengthen your stress response system, literally exercising it so you can handle higher stress loads with more ease (just like lifting weights). Adaptogens can both stimulate & balance our cortisol, giving you more stable energy over time. Stress drains energy, so if you have less stress, you have more energy. Adaptogens have a cumulative effect, so take them daily & watch the benefits stack up! Themes Creating a Mission Statement for Personal Growth The Power of Being Multi-Passionate The Power of Self-Reflection in Leadership Unleashing Personal Growth Through Iterative Goals Spreading Joy Through Musical Giving The Pedestrian-Friendly Design of Walkable Neighborhoods Navigating Boundaries and Self-Leadership for Success Description: Stephanie Wollenburg is a dynamic leader with a master's degree in public affairs and a specialization in fundraising, who has dedicated her career to working with leaders across the United States. She believes that personal growth, leadership, and overcoming challenges are crucial aspects of life that can be developed through self-reflection and exposure to individuals who exhibit these qualities. Angela Buckley acknowledges that not everyone has the privilege of growing up in a family that values leadership and personal development, and therefore may not have the knowledge or skills to navigate difficult situations. Stephanie emphasizes the importance of programs and opportunities for personal development, such as the ones Angela offers, which can provide individuals with the chance to develop their leadership potential and overcome challenges. Join Angela Buckley and Stephanie Wollenburg on this episode of the Overcome to Become podcast to learn more about their perspectives on personal growth, leadership, and overcoming challenges. Quotes: (00:02:51) "I understood that it was really important to invest in myself, mentally growing my mental capacity." - Stephanie Wollenburg (00:12:26) "I always talk about, like, we've been really blessed in our family because we have people who have some leadership skills, who also spend a lot of time in self reflection. So I feel that although there have been some challenges as well, at least we knew to look for that development. Whereas I think if you come from a family that doesn't have that background, how do you know what you don't know? Like, if you've never seen somebody exhibiting leadership or if you've never seen someone who really handles difficult situations gracefully, you learn to mimic what's around you, and that's unfortunate. So there are many people in the world who have leadership potential but have never had that leadership potential developed within them. And maybe they're in a life situation that doesn't allow that. But one of the opportunities that we can afford through the programs that you and I both offer is development when it isn't immediately available in your home life." - Angela Buckley (00:18:22) "It doesn't allow you to be the person you're created to be." - Stephanie Wollenburg (00:24:55) "I think that nature has such a powerful healing component." - Angela Buckley (00:41:24) "You can't be the best version of yourself without knowing yourself." - Stephanie Wollenburg (00:45:29) "Create your own mission statement and then strive to become that and fulfill that every single day." - Stephanie Wollenburg Guest Bio: Stephanie Wollenburg is a dynamic leader and advocate for personal growth and overcoming challenges. With a master's degree in public affairs and a specialization in fundraising, Stephanie has dedicated her career to working with leaders across the United States. Her experience in the nonprofit sector has allowed her to help individuals make impactful giving decisions. Additionally, Stephanie runs a successful team in the shampoo, hair, and skincare industry, which has not only brought her professional success but also reconnected her with Angela Buckley. Stephanie's passion for instilling confidence in others and her problem-solving skills have made her a sought-after coach for individuals older than her. As the host of the "Overcome to Become" leadership podcast, Stephanie shares her insights on leading oneself first, inspiring listeners to embrace personal growth and overcome challenges. Detailed Outline: 00:01:08 - Overcome to Become "Overcome to Become" is an engaging leadership podcast hosted by Angela. In this episode, Angela interviews her cousin Stephanie, discussing Stephanie's inspiring story and sharing valuable insights. Stephanie admires Angela's work with Team USA and how it aligns with her own endeavors. The conversation takes place on International Women's Day, adding an empowering tone. Angela emphasizes the importance of learning from mistakes, growing, and evolving as individuals. She encourages listeners to create their own mission statement as a powerful tool for personal growth. Overall, "Overcome to Become" offers actionable tasks and mindsets to help aspiring leaders overcome challenges and lead effectively. 00:07:19 - Multi-Passionate Are you someone with multiple passions and interests? In a conversation between Angela and Stephanie, they discuss the concept of being multi-passionate. Angela shares her experience of moving frequently during her childhood, which allowed her to reinvent herself and grow with each new location. She emphasizes how this perceived weakness actually adds strength and dimension to her life. Angela also discusses her work in the nonprofit sector, guiding people to make giving decisions rather than guilting them into giving. Additionally, she reveals her unexpected journey into running a team of girls who sell shampoo, hair, and skincare products, which has brought her closer to herself and others. Being multi-passionate is seen as a lifelong learning process that allows individuals to continually grow and never age. 00:12:26 - Self-reflection and leadership development Self-reflection and leadership development are crucial for personal growth and success. In a conversation between Stephanie and Angela, they highlight the significance of having leadership skills and engaging in self-reflection. Stephanie emphasizes the advantage of coming from a family with a background in leadership and self-reflection, while Angela adds that programs like the ones they offer provide an opportunity for leadership development when it may not be readily available in one's home life. Both speakers stress the importance of being vulnerable and strong as a leader, as well as equipping oneself with problem-solving abilities and tools for personal growth. Overall, self-reflection and leadership development are essential for overcoming challenges, expanding thinking, and reaching one's full potential. 00:18:26 - Reaching full potential According to Stephanie, reaching full potential involves setting small iterative goals and shifting perspectives. She compares it to hiking in the woods, where the top of the mountain may not always be visible. Starting with achievable goals, like making the soccer team or being the fastest kid on the block, allows individuals to build upon their accomplishments and work towards larger dreams. Angela emphasizes the significance of positive self-talk and goal setting in unlocking one's full potential. She highlights the need to have a clear target and create a mission statement to guide personal growth. By learning from mistakes, adapting, and evolving, individuals can overcome challenges and continually strive towards becoming the best version of themselves. 00:22:27 - Music as a Vehicle for Giving Back Music as a Vehicle for Giving Back brings joy and happiness to others. Angela Buckley highlights how music is a means of giving back and sharing with the world. Through public concerts and visits to schools, she and her family use music to connect with others and spread happiness. Music allows them to develop skills, set higher goals, and find fulfillment and purpose. By using their musical talents, they give back to the community and bring joy to others. In summary, music serves as a vehicle for giving back, connecting with others, and bringing happiness to the world. 00:32:06 - The Benefits of Walkable Neighborhoods Walkable neighborhoods offer numerous benefits, such as promoting a healthier and more active lifestyle with bike paths and pedestrian-friendly infrastructure. Angela emphasizes the importance of choosing a neighborhood with bike paths and tunnels underneath major roads to ensure children's safety and give them more freedom to ride their bikes away from cars. Stephanie shares her experience in New York City, where walking is often easier than driving, and how it was a revelation for her when she realized that walking was not even considered as an option in other places. The intentional design of walkable neighborhoods, like those in Vegas, with upper sidewalks and breezeways, further enhances the pedestrian-friendly environment. Overall, walkable neighborhoods prioritize alternative modes of transportation and create a sense of community where people can easily walk or bike to restaurants and other destinations, leading to a more vibrant and connected community. 00:39:38 - Overcoming Overwhelm and Burnout Overcoming overwhelm and burnout is a common struggle for aspiring leaders who feel like they have more to offer but can't seem to get ahead. In the Overcome to Become podcast, Angela, the host and author of the Strengthened Nature Leadership series, shares actionable tasks and mindsets for self-leadership. One interesting perspective shared by Stephanie, Angela's cousin and guest on the podcast, is the importance of setting boundaries and knowing oneself to avoid becoming drained by constantly pleasing others. The discussion emphasizes the need to invest in oneself and develop problem-solving abilities to navigate daily struggles. By starting with a vision, modifying it if necessary, and taking steps towards one's goals, individuals can overcome overwhelm and burnout and become their best selves.

Nutrition: Habits and Health in Weightloss BREW WITHOUT COMPROMISE. Athletic Brewing Co. is a non-alcoholic beer company dedicated to making great-tasting craft brews, without compromise. Their lineup of styles lets you enjoy the taste and experience of refreshing craft beer without sacrificing your performance, passions, health, or good taste. They’re fit for all times, made for all palates, and enjoyed by anyone who loves a great beer. They offer sparkling waters based on hops as well. Hydrate with flavor. Checkout Code: ABUCKLEY20 Pre-P.S. Check out Athletic Brewing’s SUP: it’s a coffee with protein shake. Start your day right! I’m definitely taking it with me on my next camping trip. RASA Special Code for 15% off each order. Checkout Code: ANGELA37256 Replacement Coffee with Apaptogens: Adaptogens are a class of herbs used by indigenous cultures for millennia, but the name “adaptogen” was coined by Russian scientists in the 1940s who were looking to give elite athletes and supersoldiers an edge without the crash. Adaptogens strengthen your stress response system, literally exercising it so you can handle higher stress loads with more ease (just like lifting weights). Adaptogens can both stimulate & balance our cortisol, giving you more stable energy over time. Stress drains energy, so if you have less stress, you have more energy. Adaptogens have a cumulative effect, so take them daily & watch the benefits stack up! Special Guest: Susan Zartman SusanZartmanCares GetHeatlhywithZ LinkedIn: GetHealthywithZ LinkTree Habits Weightloss isn’t just about Eating Right Weightloss is a Health Journey Create the Habits that Challenge your Health Weightloss is about Habits and Eating: You cannot out-exercise a bad diet Values Pause, Challenge, Interesting Facts New tastebuds every two weeks Try, try again.. Savor the first 3 bites, we don’t taste much beyond the first plates Tips & Tricks Serve using smaller plates to trick the mind into thinking there is more food Serve alcohol in the smaller glass…and decorate Blue & Green plates create a perception of more food Books to Reference Everytime I Diet, I gain 5 Pounds Galina Knoppman James Clear Atomic Habits William Li et al. Eat to Beat Disease Community It takes work Create your support circle Your friends make the work fun Laughably Low Set your goals laughably low Achieve goals consistently and build on that success Go out and have fun achieving your goals Resources RASA Coupon Code: ANGELA37256 Just Strong Coupon Code ANGBUC110 Ology Essentials Athletic Brewing Coupon Code ABUCKLEY20

Antioxidants: Coffee and Tea

BREW WITHOUT COMPROMISE. Athletic Brewing Co. is a non-alcoholic beer company dedicated to making great-tasting craft brews, without compromise. Their lineup of styles lets you enjoy the taste and experience of refreshing craft beer without sacrificing your performance, passions, health, or good taste. They’re fit for all times, made for all palates, and enjoyed by anyone who loves a great beer. They offer sparkling waters based on hops as well. Hydrate with flavor.

https://bit.ly/3AJFHA5

Checkout Code: ABUCKLEY20

 

Pre-P.S. Check out Athletic Brewing’s SUP: it’s a coffee with protein shake. Start your day right! I’m definitely taking it with me on my next camping trip.

Antioxidants

• Polyphenols and flavonoids: sound like big chemical compounds…and they are
• Polyphenols and flavonoids are important anti-inflammatory agents that occur in nature
• Tea has 50 mg caffeine per cup but 115 mg polyphenols per cup
• Coffee has 100 mg caffeine per cup and 200 mg polyphenols per cup

 

American Consumption

• 75% of Americans drink 1 or more cups of coffee per day
• 25% of Americans drink 1 or more cups of tea per day
• Tea and coffee remain the most readily consumed sources of antioxidants in the American diet

Enjoy your morning

• If you are not caffeine sensitive, continue drinking tea and/or coffee
• Drink with intent
• Practice an intentional, calming morning routine as you drink your coffee.
• I am grateful for my coffee each morning instead of gulping it to get the caffeine, I’m thankful for its health benefits as well.

Resources

Just Strong Coupon Code ANGBUC110

Ology Essentials

Athletic Brewing Coupon Code ABUCKLEY20

GOFUNDME Ibiza, Spain Team USA Worlds

Podcast Summary Have you ever considered that the gates in your life—those barriers that filter what you let in and keep out—could be the key to your leadership success? As we open the sixth season of Overcome to Become, we explore this fascinating metaphor of gates, diving into the ways they can transform how we manage information, emotions, opportunities, and challenges on our leadership journey. Imagine creating a balanced system where gates act as tools for growth, allowing the right things in while keeping distractions and negativity at bay. This season, I'm excited to guide you through constructing and maintaining your own metaphorical gates, with insights drawn from leaders who have mastered this art. In our latest episode, we reflect on our journey through five impactful seasons of self-leadership exploration, from overcoming imposter syndrome to setting boundaries. Now, we're ready to tackle the concept of gates, starting with how to manage the constant flood of information in our digital age. Picture this: the knowledge gate filters information, the emotional gate regulates your responses, and the opportunity gate helps you discern which paths to pursue. We’ll journey through these concepts together, ensuring each gate serves its purpose in fostering an environment ripe for innovation and personal growth. As we embark on this new theme, consider the gates in your own life—are they serving you, or is it time to adjust their openness? Join us as we collectively step toward becoming the leaders we are destined to be. Keywords Self-leadership, Gates, Gatekeeping, Metaphor, Transformative, Managing, Information, Emotions, Opportunities, Personal, Professional, Dr. Angela Buckley, Knowledge Gate, Emotional Gate, Leadership, Innovation, Growth, Meaningful Interaction, Digital Deluge, Development, Leader

Electrons & the Waves

 

BREW WITHOUT COMPROMISE.

Athletic Brewing Co. is a non-alcoholic beer company dedicated to making great-tasting craft brews, without compromise. Their lineup of styles lets you enjoy the taste and experience of refreshing craft beer without sacrificing your performance, passions, health, or good taste. They’re fit for all times, made for all palates, and enjoyed by anyone who loves a great beer. They offer sparkling waters based on hops as well. Hydrate with flavor.

https://bit.ly/3AJFHA5

Checkout Code: ABUCKLEY20

 

Nature Recap

• To optimize
• 20 minutes in Nature
• Walk 20 Minutes
• If you can’t get to nature, create a green space or LOOK at naturescapes
• LINK to S2E5: Nature

 

Go Chasing Waterfalls

• Waves and Waterfalls crash onto rocks, releasing Negative Ions into the Air
• Negative Ions function in our body to fight inflammation
• Waterfall chasing is fun
• Rewarding
• Good exercise
• Beautiful

 

What does the Science Say?

• DOE Bright Light v Negative Ion Machine, 1 hour per day, daily for 5 weeks
• 50% improvement in depression symptoms
• Research did not use time as a variable, so we don’t know if we get the same effects for less time

 

What can we take away?

• Nature is full of Negative ions

• Waterfalls and Waves create Negative Ions

• We know 20 minutes work for being in nature

• If you are really looking to be grounded, reduce radicals, look at getting negative ion machines

 

What works for you?

More Resources

Grow where you are planted

Take a Walk

Mental Wandering in the Woods

Controlled trial of bright light negative air ions for chronic depression

 

Resources

Just Strong Coupon Code ANGBUC110

Ology Essentials

Athletic Brewing Coupon Code ABUCKLEY20

GOFUNDME Ibiza, Spain Team USA Worlds

Time in the Woods JUST STRONG

This episode is made possible through my ambassadorship with Just Strong, a clothing line dedicated to promoting women. If you are looking for athletic wear that is reasonably priced, comfortable, and empowering, then check out JustStrong. Not just strong for a girl, Just Strong. .www.juststrong.com www.j-u-s-t-s-t-r-o-n-g.com. You can find the links in my shownotes, on my speaker website, or through the links in my Instagram bio. Use coupon code ANGBUC110 (A-N-G-B-U-C-1-1-0) when checking out.

 

What is Forest Bathing

-The practice of spending time in nature

 

How much time?

Researcher saw the stress hormones drop significantly for the first 20 minutes, but extended time did not add exceptionally to the stress hormone reduction

 

What combination?

1. Look at Greenspace / Nature Space
2. Walk outside
3. Optimize by walking outside in a naturescape

 

Summary

What’s the best practice based on science?

-->Walk outside daily in a nature setting for 20 minutes.

More Resources

Grow where you are planted

Take a Walk

Mental Wandering in the Woods

 

Resources

Just Strong Coupon Code ANGBUC110

Ology Essentials

Athletic Brewing Coupon Code ABUCKLEY20

Electrolytes: My favorite: Magnesium Water is only part of the Solution

• We need electrolytes to fire our neurons & muscles
• Sea salt is a healthy source of electrolytes
• We need a balance between water & electrolytes

Magnesium in Athletes

• Some athletes suffered migraines related to magnesium depletion
• Magnesium is “consumed” by the body during racing & training
• Consuming magnesium supplements helped
• In extreme cases, they injected magnesium into muscles before endurance races

Magnesium: What does it do?

• Releases tension in muscles
• Combats depressive symptoms
• Aids in sleep & sleep quality

How Much?

• Disclaimer: I’m not a doctor, but the OTC recommendations run 300-320 mg for women and 400-420 for men
• Experiment with different types of Magnesium, all OTC, 
• Find what (and how much) works for you

Naturally Available

• Spinach
• Almonds
• Cashews
• Black beans
• Peanut butter
• Salmon
• Halibut
• Avocado

 

Reading

Grow where you are planted

Valentines & Galentines: A Time for Self-Care

 

Resources

Just Strong Coupon Code ANGBUC110

Ology Essentials

Athletic Brewing Coupon Code ABUCKLEY20

Water: Nature's Solution

 

ATHLETIC BREWING non-alcoholic near beer with great flavor profiles.

BREW WITHOUT COMPROMISE. Athletic Brewing Co. is a non-alcoholic beer company dedicated to making great-tasting craft brews, without compromise. Their lineup of styles lets you enjoy the taste and experience of refreshing craft beer without sacrificing your performance, passions, health, or good taste. They’re fit for all times, made for all palates, and enjoyed by anyone who loves a great beer. They offer sparkling waters based on hops as well. Hydrate with flavor.

https://bit.ly/3AJFHA5

Checkout Code: ABUCKLEY20

 

Water Intake

• Start your morning with water before coffee
• Sip water throughout the day
• Choose whole foods with high water content like grapes and oranges
• Incorporate soups into your day

Water: What it does

• Protects your organs
• Flushes toxins
• Transports electrolytes throughout the body
• Helps your muscles relax

Coffee

• Has caffeine
• Is better for the body after water in the morning
• Is OK in moderation
• Might perpetuate a state of under-hydration and lack of sleep if overconsumed

More Resources

Grow where you are planted

Resources

Overcome the Overwhelm

Just Strong Coupon Code ANGBUC110

Ology Essentials

Athletic Brewing Coupon Code ABUCKLEY20

Mental  Burnout: A lesson from endurance athletes

This episode is made possible through my ambassadorship with Just Strong, a clothing line dedicated to promoting women. If you are looking for athletic wear that is reasonably priced, comfortable, and empowering, then check out Just Girl. Not just strong for a girl, Just Strong. You can find the links in my shownotes, on my speaker website, or through the links in my Instagram bio. Use coupon code ANGBUC110 when checking out.

 

What are Symptoms of Mental Burnout?

• Indecision Fatigue
• Exhaustion
• Feeling “out of control”
• Daily Grind

How do we protect our energy?

• Gain energy through good nutrition
• Drink water
• Create boundaries
• Guard our energy by focusing on what is necessary

Combat Mental Burnout with Hope

• Burnout and overwhelm are negative emotions
• Combat negative emotions with positive energy and emotions
• Focus on gratitude
• Focus on Hope

First Steps to Overcome Overwhelm

• Drink water
• Eat dark, nutrition leafy greens
• Take Omega 3 supplements to fight inflammation
• Exercise
• Create a gratitude journal
• Find hope in your situation

 Extra Reading

Feel the Feels: Do the Do

Take a Walk

Resources

Just Strong Coupon Code ANGBUC110

Ology Essentials

Physical Burnout: A lesson from endurance athletes

 

This episode is made possible through my ambassadorship with Just Strong, a clothing line dedicated to promoting women. If you are looking for athletic wear that is reasonably priced, comfortable, and empowering, then check out Just Girl. Not just strong for a girl, Just Strong. You can find the links in my shownotes, on my speaker website, or through the links in my Instagram bio. Use coupon code ANGBUC110 when checking out.

What is Physical Burnout?

• Adrenal glands no longer produce cortisol at correct levels
• Feels like no highs or lows
• Heart rate literally does not get into its highest ranges anymore
• Exhaustion
• Tired when waking up

  How do Athletes Experience Burnout?

• Mental fatigue
• Ineffective workouts
• Continual push
• Feeling the need to skip recovery days
• Recovery days aren’t producing physical gains

  Physical Burnout in everyday life

• Constant exhaustion
• Feel like drinking in the evening to “wind down”
• Lots of coffee and caffeine during the day
• “Need” energy drinks
• Eating a lot of sugar for energy push
• Lack of excitement for normally joyful events
• All activities feel like a drag

 

First Steps to heal Physical Burnout

• Drink water
• Eat dark, nutrition leafy greens
• Take Omega 3 supplements to fight inflammation
• Participate only in low intensity workouts - at least 4 weeks
• Focus on sleep hygiene, sleep quantity, sleep quality
• Skip alcohol

Extra Reading

Feel the Feels: Do the Do

Take a Walk

S1 E4: Visualization

S1 E1: Goals and Overwhelm

 

Resources

Just Strong Coupon Code ANGBUC110

Ology Essentials

Teresa Cleveland - Growth Strategies Cafe

• Women-oriented business coach
• Coaching for 14 years
• Provides growth services and support 
• Loves supporting other women

How does she help specifically?

• Helps women see their value
• Helps women see the value in what they are bringing to the world
• The answer is inside her clients, she helps them bring it out to the world and themselves

Magnifying Glass for the Next Step: One Step at a Time

• Map Mission, Visions, Value
• Keep it simple
• Map it 1:1 to see the next step
• Reduce the noise to get clarity

 

Mantra:

• Angela: Helping others help themselves
• Teresa: We don’t know what we don’t know

Where to Start:

• Mission
• Vision
• Values
• Does this business opportunity align with my values?

 

New Year’s Resolutions

• Don’t do resolutions
• Mantras, Word of the Year or Themes work better
• Define your values, articulate your values

Ask the Right Questions

• As a coach, Teresa doesn’t provide answers, she asks questions
• Be curious
• Be willing to have conversations with candor

How do you help someone get unstuck: Teresa Cleveland

• Stop
• Breathe
• Take a pause
• Let the chaos swirl for a second – and recollect

Links for Teresa Cleveland

Facebook: Growth Strategies Cafe

Podcast: Growth Strategies Cafe

 

Extra Listening and Reading

Values Clarification

Overcome the Overwhelm

  Supporters:

Just Strong: Coupon Code ANGBUC110

Athletic Brewing (Near Beer / NA Beer): Coupon Code: ABUCKLEY20

Ology Essentials: Luxury Skin Care and CBD oils

 

Introduction: Katie O’Keefe

• Musician 
• Wonderful academic 
• Wonderful mom 
• Community citizen in Columbus, Ohio

Professional Background 

• Professional musician for about 30 years. 
• Specialized in folksong, most especially in the German community, but also in the Irish community. 
•  Performed Renaissance and chant in the Roman Catholic Diocese of Columbus where I was employed for many, many years as music director. 
• Lost my voice following surgery I lost my voice
• Went back to school 
• Finished my Bachelor’s degree at 48 y.o.
• Got my first grown up job at Ohio State University 

Current

• Instructional designer, so I helped teachers teach better online
• It gets really stressful when you're getting down to the wire on some things
• Important keep yourself, grounded 
• Angela came in in the middle of the pandemic to help me with getting and staying grounded
• Pressure was immense & I was all by myself in an office that was designed to be run by two.

Personal Sacrifices

• Made many personal sacrifices to help work at the office
• Felt under appreciated
• Was doing the workload of two people
• Switched colleges within the University…
• Stress of the mid-pandemic
• Distrust amongst the new colleagues: “My job is to alleviate your job” but colleagues saw it as more work

Different Work Cultures

• Same University, different cultures
• Different colleges have different values
• Different colleges (i.e. departments) have different focus

Emotions during Overwhelm

• Burst into tears
• Everything was changing constantly
• Nothing was improving
• “Women aren’t supposed to cry in professional settings”

How did you get there?

• So how I got there was by asking more of myself than anyone else was asking.\
• Come in, take charge, make it happen. Make everybody's day and keep everybody kind of floating. I mean, I felt like that was my responsibility.
• Missing colleague
• Missing well-loved former manager
• That all of this work was going into keeping people alive and keeping them safe.

 

Moving Pieces & Parts at Home

• You were building your home. 
• You were building on.
• Grieving: we lost 25% of membership in German clubs in 2020-2021
• Family illness
• Covid in the community

Losses in the Community

Many holes. It leaves holes in the, in the cultural makeup of of your circle. Even if you weren't, their best buddy. You didn't sit next to them in choir or anything. You were still looking for that person across the way and listening for their laugh

Angela: Choir is a supportive Community

• Without the choir and support, feelings of isolation. 
• Setting boundaries requires support to establish & maintain them.

It’s OK to cry

• You know, sometimes crying is the first step of saying, OK, I need some help, yes?
• Final step in the stress process
• Pressure Valve to keep us safe
• Warning signs

How did you recover?

And I I even have that on the door. It's very exciting. So there were there, were a few things that I did. One of the first things that I did was you reached out to me and said, "Hey, I can help you"

We need Community

Because you absolutely have to have people. People do need other people. And I definitely needed somebody who knew more than I did about how to handle burnout.

Recovery Tips

• Good Food
• Walk outside
• Drink Water
• Get an accountability partner

Walking

And it literally works every time. And of course, right now it's,, fall. At this moment in time, it's fall and all the trees in my neighborhood are in full color. It's beautiful out and so I'm, I'm just I'm delighted that I that I took that time for myself because when I got back I was able to refocus and dig back in and really make some progress on the problem I was working on. And that's, that's like one of the most invaluable things that I got. And then I don't remember if you told me to do this or if I just intuited it, but I realized that one of the things that I was missing was the creative activity of music.

Music

My, my, my music, my musicianship. I conduct. And so there is no conducting, your your phone and, it's kind of hard to do on zoom also. Just, I mean it's just not an easy thing. And especially in the early days of the pandemic, they, they had this squelch thing going on where if you were both talking at once, somebody shut it down.

 

I'll go over here and I'll play a piece or two on the piano and it is always terrible. Nobody needs to hear this at all but it helps me. It helps me kind of unwind that problem. And so when I go back, it's like the walk. When I go back, I can, I can do more with it. And neurologically, from a learning perspective, neurologically this makes total sense because they've proven that having exercise after you've studied actually helps you retain better.

00:21:48.14It activates that diffuse thinking that you need in order to sort all the information that you just got into its little holes so your brain isn't full anymore. It really does get full, so.

Meditate

Meditate on it. And together, I mean, and they've proven that too. I mean, there's that whole vagus nerve that calms and and sues.

To that community it cannot be overstated. And so, I mean like in a time like COVID where we were not with our church families, so we weren't singing every week with our church families and we weren't singing in choirs because we couldn't stand together in order to do it. We were not in our offices and we were at home with our families, which is lovely. However, sometimes the house.

It's really small,  listening to live music. I remember Michael and I went to see Hello Dolly right after, right after the the first wave of the pandemic. I was sitting in the theater and realized that this was the first time I had heard live music, like, live musicians in months, months and months and I I almost cried.

I couldn’t see my overwhelm

Yeah, yeah, that was that was a really ...I didn't. I couldn't see it because I was in this situation. I was just like, well, how can I manage this? Well if you need a break, take a break. So I did. And then I ended up using up all my vacation time, taking one little break here and one little break there, and it wasn't helping. I was still coming back, just as burnt out as I was before I went on for my three day vacation to nowhere.

And yeah, it was not particularly helpful and it was really starting to to get to me in ways that I didn't even realize were stress responses. So.

Crying is a Pressure Valve

Honestly, I didn't even realize that I was under that level of pressure, right? Like, of course I care for my sister. I love my sister. I love her baby, right? Like we're there for her. But I'm... I tend to be a person who cries in happiness, not a person who cries under pressure. Like, I might get it done, do it, solve it. But I feel like these people, myself included, who go out of their way to solve other people's problems also are more likely to get to the overwhelm.

Because we are doers. We don't maybe recognize the pressure that we've put on ourselves or the burden that we've chosen to carry and then when it's lifted.

I mean, like 45 minutes later I'm already playing my instrument. So in public with. Thankfully I have fantastic guys in my band, right? And I just had a huge emotional rush, almost like a sugar low.

Where all of that, from just the emotions coming and going. And I'm like I guys, I ... I need a break. Like I had to walk away and my instrument requires so much breath, so much control and that focus to play, which helps me in all these stressful situations. But it got to a point where I was like I must put my instrument down and walk away and our setup is such that it's made to do that.

Anyways, where I was like, "You guys got to carry it for 10 minutes. I need water. I need, I need a minute."

And it was, I would say that pressure release was more than a week of really working through the emotions of even recognizing how heavy that burden had been that I was carrying, of course...

Pray, meditate, wish for the best, work for the best, do all the outcomes, all these things, visualization. But at the end of the day, hardship is hardship and grief is grief. And when it relieves like that it's pretty fascinating, but I just want to say that we should all be careful and not criticize ourselves if we find ourselves in overwhelm again because it just creeps up and life is hard and the way we get through it is by building those communities and having wonderful relationships with in our, in our case, our musicians community, but talking to you, talking to my bandmates.

They were there. They're like, we got you.

Living the Tips to Overcome Overwhelm (Angela)

I've trained as an endurance athlete and I have many of these tactics that we teach during this class. They're part of my life because, yeah, because of the music and because of the physical activities that I participate in. And so I believe that it allows me to handle quite a bit; however, there is a breaking point for everyone and it's important to understand where that is and.

One, try never to get to it. But two, have that strong sense of community where somebody is not afraid to reach out and say, I've seen this before. No thank you, no thank you for you. Right, I'm here for you.

Katie/s OMA Records and ÅSMR

OK, so I started a record label, which is not something that I ever thought I would ever do. This is, and I really when I started it, I didn't really know much about it. I thought, no, this is not for me. But as I read about it, I realized that there were so many ways that this could go wrong for a young band, not just my kids who are a little older.

But they're still pretty young. For me anyway. But other young bands, bands that have only been together for a few years or maybe even a year, who, really.

 

Don't know what they're looking at when they're trying to navigate the possibility of getting a record produced for themselves. OK,  I want to be sitting there with the Fisher-Price recording studio and trying to do this, but you also don't want to necessarily throw it into Pro Tools and turn the reverb upl of the all of the things too.

 

OMA, OMA Records.

Katie

Yeah, I mean everybody calls it Oma and that is my nickname from my grandchildren. I am 

So it's a little attitude wave. It's an amplitude wave with kind of like an attitudinal quirk of the eyebrow nested inside. And so she's either our mother of amplitude or she's our mother of attitude. It depends on what kind of day I'm having.

Yeah, so I'm really excited. The kids put out their first album in August (2022) and I have been managing the song portfolio for.

Right around 35 days and they are doing extremely well. They have upwards of 3000 monthly listeners at this point, which is unheard of for a local band as small as they are, right? They've only been together for a year.

And they have 886 followers, which is also phenomenal for a band their size. They've made connections all over the country and that's all them. My goal is to grow this in a way that the artists have a voice always. So there's always one representative from each band on the board at any time, and there's always one representative from the.

And in the A&R board at one time so that, they have a, they have a say in who's brought in and they have a say in what we're doing to support our artists. But, right now that's just ÅSMR.

Yeah, it's, it's really close. One of the songs has really close to 10,000.

Again, that's a really, that's a big jump for the kids and their and their fan base. They worked really hard to build good relationships and a good community. I mean it goes back to that community again, right? Is building that community that family of choice that that the punk rock community is here in here in Columbus anyway, they take care of each other. They stand up for each other.

They help each other get better. There's none of this. Ohh. I don't like them because they're better than us. There's none of that. They’re always building things up and helping people up. Even the mosh pits are nice.

Columbus Music Scene (Columbus, Ohio)

Let’s give a plug to the Columbus music scene. We are tight. We are like I went to a gig two weeks ago. And there were people that I knew that I didn't even know I knew, right. And I showed up and he's like, oh, my mom is. So I'm like, I've known your mom for 30 years, right. And nice and kind and supportive, and you just want to get to know more about them. So little plug before we hang up here. Thank you. Thank you.

Further Reading & Listening

Overcome the Overwhelm - Class

ÅSMR on Spotify

ÅSMR on Facebook

Strength in Leadership Academy

Podopolo

 

Supporters:

Just Strong: Coupon Code ANGBUC110

Athletic Brewing (Near Beer / NA Beer): Coupon Code: ABUCKLEY20

Ology Essentials: Luxury Skin Care and CBD oils

Three Hard Things Walnuts & Rice

• Put the walnuts (hard tasks) in the jar first
• Fill the rice around the walnuts (busy tasks)
• Everything fits if you put the walnuts in first
• The walnuts won’t fit if you put the rice in first

Why prioritize?

• Learning how to identify the most important tasks
• Getting the important tasks done first
• We have to learn how to prioritize ourselves in order to be better leaders

Guard Your Energy

• Prioritize our emotions
• Negative emotions drain us
• Positive emotions energize us
• We can only be successful professionals, parents, caregivers, or community citizens if we guard our energy

Learning to say, “No”

• Identify when you are procrastinating
• Identify when you are accepting a task out of guilt
• Identify when someone else has crossed your boundaries
• Learn to enforce your personal boundaries

Focus on Intention

• Know when the list is too long
• Prioritize the 3 most important things
• Listen to ourselves

 

Microhabit Pro Tip:

• Three hard things
• Plan the day
• Get 3 things done, that’s all

Extra Reading
Feel the Feels: Do the Do (anyway) The 5 Benefits of Meal Planning to Overcome the Overwhelm Finding Peace in Goal Setting: Inch by Inch

 

Go about your day, enjoying it, and loving life.

Three Hard Things

 

Peace in Planning

• Try planning the night before
• Write it down
• Journaling & list making
• Complete tasks with intention

Twenty-Four Hours

• Prioritize 
• Pick 3
• Let everything else “filter in”

The Walnuts & Rice

It’s a common example, but important to remember. Grab a pint jar, three walnuts in their shell and a cup of rice. If you try to put the rice in first, the walnuts do not fit in the jar. However, if you put the walnuts in first, the rice will in – around the empty spaces. What is this allegory for us?

As hard as it seems, we have to prioritize those hard tasks – and only focus on 3 of them, sometimes only 1. If we get just 1 to 3 hard things done each day, the rest of the day’s work gets done. Give it a try. Drop me a note and let me know how it works for you.

To-Do Lists

• Seldom fun
• Make them fun
• Bullet Journal
• Sketchnotes

Even for the best of us, list all the things we *don’t* want to do

Lists

• Hold us accountable
• Help us remember
• Help us prioritize

Adjust & Adapt

You’ve heard me say it before and I will always reiterate. Set a goal, make a plan, and be willing to adjust. We cannot control what happens in our lives. We can control how we react. 

But at least I have a plan to adjust, which is much better than shooting from the hip wondering what I'm going to forget next. This is what works for me. I would love to hear from you. Please share with me what works for you. What do you do to make sure that you get the things done during the week without becoming overwhelmed?

Extra Reading

Finding Peace in Goal Setting

Adjust When You Get There

Feel the Feels; Do the Do

(00:01) Empowering Self-Compassion and Boundaries

This chapter focuses on the importance of boundary setting and self-compassion in overcoming burnout and achieving personal growth. I welcome Kamini Wood, an accomplished entrepreneur and life coach, to share her insights and experiences. Kamini discusses her journey from being a people pleaser and overachiever to a human potential coach, emphasizing the significance of understanding oneself to tackle issues like stress and anxiety. We explore techniques for successful boundary setting, the inevitable backlash that can arise, and the necessity of flexibility in managing boundaries. Kamini shares stories from her personal and professional life, including her experience as a mother of five, highlighting the evolution of parenting styles and the importance of mindful parenting. Through these discussions, we aim to empower listeners to navigate their challenges and rediscover their authentic selves.

(09:10) Navigating Boundaries and Relationships

This chapter focuses on the significance of setting boundaries to maintain healthy relationships. We explore the emotional cues like feeling stuck, overwhelmed, or anxious as indicators that boundaries may be lacking. I discuss the common misconception that boundaries push people away and instead highlight their role in fostering healthier relationships. It's crucial to understand personal needs and values before initiating boundary-setting conversations. We address the challenges faced, especially for those who haven't seen boundaries modeled in their upbringing, and offer strategies for navigating pushback and discomfort when communicating these boundaries. Additionally, we touch on practical approaches, such as defining personal roles and expectations, illustrated through the example of managing relationships with in-laws. Throughout, the emphasis is on self-awareness, resilience, and redefining narratives around personal roles in relationships.

(21:31) Navigating Support Systems and Boundaries

This chapter explores the importance of building a support network when setting personal boundaries to combat burnout, focusing on how isolation, one of the key components of burnout, can be mitigated through open communication. I discuss strategies for involving loved ones, such as partners, in boundary-setting processes by sharing personal experiences and feelings without placing blame. By clearly communicating our needs and the boundaries we're aiming to establish, we can create a strong support system that offers encouragement and accountability. This approach helps prevent misunderstandings and ensures that those close to us understand and support our journey. I also emphasize the need for honest conversations to gauge whether our support network can meet our needs, allowing us to seek additional support if necessary.

(26:59) Practicing Curiosity and Self-Compassion

This chapter explores the nuances of seeking advice and support, particularly for new entrepreneurs and individuals setting boundaries. We discuss the importance of distinguishing between asking for advice and seeking permission from friends, emphasizing the need for self-awareness and clarity in one's needs. When encountering pushback from a support system, it opens opportunities for healthy dialogue and understanding differing perspectives. We encourage embracing curiosity over judgment by practicing self-compassion and kindness, reflecting on experiences with a mindset of learning rather than self-criticism. We also highlight the power of asking open-ended, non-judgmental questions to foster meaningful conversations and personal growth. Through personal anecdotes, we illustrate how curiosity can be nurtured in relationships, encouraging a supportive environment where open dialogue thrives.

(33:17) Navigating Compassion and Boundaries

This chapter focuses on the journey of balancing compassion for oneself with compassion for others, particularly from the perspective of a people pleaser. We explore the misconception that self-compassion is selfish and discuss how caring for oneself is essential to effectively support others. The conversation highlights the importance of boundary setting, distinguishing between having compassion for others and feeling responsible for their emotions. We also examine the discomfort that arises when boundaries are set and emphasize the significance of allowing others to manage their reactions. The discussion touches on the concept of "grace and space," sharing insights on when it is appropriate to offer forgiveness and space to others, and when it is necessary to prioritize one's own well-being by moving on from unhealthy relationships. Additionally, we consider how individuals can use this space to self-reflect and potentially reconcile, leading to healthier interactions.

 

Keywords:

Transformation, Boundary Setting, Self-Compassion, Stress, Anxiety, Burnout, Personal Growth, Relationships, Emotional Indicators, Flexibility, Support Network, Mindful Parenting, Parenting Styles, Authenticity, Challenges, Narratives, Self-Awareness, Resilience, In-Laws, Isolation, Open Communication, Strategies, Involving Loved Ones, Seeking Advice, Permission, Curiosity, Judgment, Kindness, Personal Anecdotes, Balancing Compassion, People Pleaser, Forgiveness, Space, Self-Reflection, Unhealthy Relationships

References:

KaminiWood.com

@AuthenticMe

Microhabits

 

–Laughably achievable, small daily habits

 

Today's episode has a short shownotes, because micro, by definition is small!

 

Based on the neuroscience of fueling success, we set low goals, celebrate our success, and use that energy to grow. Microhabits are designed for growth.

 

Angela’s Favorite Microhabits:

1. Sips of water
2. Exercise, preferably outdoors
3. Be in Nature

 Prioritize yourself.

Find habits that help you reduce your cortisol levels.

Researchers have shown that adequate hydration, moderate exercise, and time spent in nature – even looking at pictures of nature – reduce our cortisol levels aka stress hormones. If you are feeling stressed, burnt out, or just overwhelmed, you likely have elevated cortisol levels. Use these microhabits to begin reducing your stress levels.

 

Extra Reading

Talk a Walk

Levels of Nature and Stress Response

Combined Effect of Walking and Forest Environment on Salivary Cortisol Concentration

Galentines & Valentines: A Time for Self-Care

 

Listening

Dream Big / Start Small

Adjust When You Get There: Goals Aren’t Static “Goals are great - as long as you still want them when you achieve them.” SMART Goals

• Specific
• Measurable
•  Attainable
• Relevant
•  Timely 

OR 

SMART Goals

• Specific
• Measurable
•  Actionable
• Reasonable
• Timely

How do you manage those goals, when you’ve chosen a few too many? We either adjust, adapt, or we don’t achieve them. Let’s take a look at at the circle of influence.

Circle of Influence

In the center is YOU. You can control 100% of your emotions and actions. You are surrounded by others. You do not control  those surrounding you, but you can influence them. Outside of that circle is the world. You can neither control nor influence them. What does this mean for us in SMART Goals? Life happens.

It is not a failure, it is a learning opportunity. Learn, adjust your goals, or elements of your goals, and keep working. 

Story:

You hear me talk frequently about the fact that I love hiking. And one of the challenges of hiking, specifically in the Adirondacks in upstate New York, is that there are many mountaintops that we need to achieve that do not have paths. It's intentional, and I love that challenge, but I have to say it's a challenging mountain range. From time to time and without the paths being already laid out for you, I have known a few people to get to the wrong mountain top.

What does that mean? You're hiking in this direction and you end up end up on that direction. You went down a gully that you thought was just a valley and all of a sudden was something else. These things truly happen.

And we need to adjust for our own safety. Sometimes we only have a certain amount of time in order to adjust or in order to be safe. One time I was out hiking with my brothers and I do not know how, nobody knows where that miscommunication happened, but one entire food bag did not make it on the trip. Two young 20 somethings were hungry and we were hiking and it was cold at night and you need energy and you must eat in order to keep that energy going and we did not have enough food. That was one problem in our hike. The other problem in the hike was that there was a mountain fire on the next mountain over and unbeknownst to us, they closed the hiking trail that we were on 3 hours after we entered in.

We ditched our goals. We got out safely. 

What does that mean and how does that look like? We still have that story to tell today because we're all alive and well and kicking, but we didn't achieve what we set out to achieve and yet, did we?

Our achievement usually is that we're having fun together. We're building relationships together. We took fantastic photos. It was a little cold, it was a little rainy. But if you've ever hiked in the Adirondack Mountains, you'll know that that is more pare for the course than not. And yet we still were able to laugh. We still came home safely. We all have our families, and so our lives go on.

So sometimes what's important about Smart goals is to make sure that we let them go when they don't work for us, and so adjusting and making sure that the smart goals are maybe in the general direction of where we want to go. And if they don't work out then we adjust them when we get there.

Lessons Learned & Reflection

Now can I also look back on the other side and say this hike maybe should have never started, given that we were so close to our forest fire. Yes.

Could I say if I know I'm hiking with my brothers ever again like that, we're gonna make sure that we have all the food bags in our backpacks? Yes.

What were the rewards?

I got to spend three and four days with my brothers, when we knew that our lives were going to be facing changes, relationships and adulthood changes as you move forward. And these are special times that you get to spend. And so we have these stories to share with each other as well that no one will ever be able to take away from us. And I think for us now that is more of a challenge and more of the directionality of the life that we highlight for ourselves and for each other than I hiked mountain peaks 1/2 and three.

Adapting & Adjusting

Adjusting, adapting, knowing when to throw out the goals and learn from the lessons that we had and then keep moving forward is such an important part of overcoming the overwhelm. Because if we keep forcing ourselves towards a goal that no longer works for us, that is when we start running ourselves into overwhelm. It's when we start running ourselves into burnout.

As an endurance athlete, I have seen too many people, too many friends, approached what is the real and physical definition of burnout. It's when the stress hormones are on overload and your body is almost no longer responding to them because they have been delivered into your body over and over and over again. It takes months to recover from that, of very focused, dedicated healing physical activity at a very low heart rate in order to overcome the physical definition of burnout as an endurance athlete.

Our goal with overcome the overwhelm is to allow you to understand the warning signs to not ever get to that physical level of burnout.

Our goal is to talk about the

• physical limits. 
• emotional limits,
• spiritual limits 

If we continue to force ourselves into a goal that no longer works because life has changed because our values have changed because opportunities have changed, then we continue to force ourselves into a situation that will lead us down the path of overwhelm or burnout.

By being aware of these signals, we are able to limit, overwhelm and adjust and reset the goals so that they work for us and that they align to our personal values. Set your goals, chase them, chase them with all the energy that you have. And when you realize that it's not working, stop.

Readjust. Assess. Move forward in a different direction and take value. Cherish all the lessons that you learned along the way. Chasing excellence will never hurt you.

Burning yourself out by chasing excellence along a path that isn't in line with your values will.

Further Reading

Finding Peace in Goal Setting: Inch by Inch

Celebrate: Inch by Inch Goals

Visualization Recap

1.1 Goals & Overwhelm

1.2 Dream Big / Start Small

1.3 SMART goals

 Visualization

• Creates details around your dream
• Empowers your body to intentionally and actively work towards a possibility
• Engages mind, body, spirit

 

Creates Intentionality

• Intention means Vision
• Vision allows you to work with intention

Sense of Calm

• Recognized as part of meditation
• Used in religious services
• Engages multiple parts of the brain

Refine your dream by visualizing what happens when you make it happen.

Story:

I struggled to breathe. Literally, I struggled to breathe. And in hindsight, I think I know that much of it was an allergic reaction to some of the things that were going around and also what was happening in our local water supply. Swimming in the outdoors, unfortunately struggling to breathe when you're in an endurance sport is actually a big deal. And when you're in the water, you really do not want to have an anxiety attack, which will only exacerbate that. We also know that in aging athletes, and sorry to admit but I do fall into that category, but in aging athletes there is something called exercise induced bronchioconstriction (EIB).

It's sort of like having an asthma attack, and one of the things that exacerbates it is cold water. And unfortunately, swimming in cold water with potential allergens only exacerbates the entire problem that I was having with breathing, so going into Nationals this year, I was struggling physically and mentally to jump into the water and race my heart out.

I needed a visualization technique to get me through the day. I needed to find a sense of calm. I needed to find a reason to want to race. And I needed to find an image that I was going to hold tight in my brain as I was going through working through the emotions of being afraid to swim in cold water.

I needed to find an image that would work for me that I could handle getting into cold water and overcoming the fear associated with not being able to breathe.

So my visualization while I was in the water was this image of calm and this image of safety. Yes, my swim is 25 minutes, depends on which course we're doing. But I needed a sense of calm, I needed something that would help me regulate my breathing, and I needed something that would give me the focus that I needed to complete and so this was my visualization that I choose to share with you. And then the other reason that I visualize the other part that I have for my visualization in my racing technique is also.

Find your calm:

• Dbreathing
• Avoid distractions
• Visualize your success

More Reading

When the Map You're Following is Wrong!

 

Hi everybody, welcome back to another episode of Overcome to Become, the podcast hosted by yours truly, Angela Buckley. We are here today to talk about SMART Goals. There are two accepted meanings for SMART:

• S specific
• M measurable
• A attainable (Actionable)
• R relevant (Reasonable)
• T timely (time elevant)

 

Why do we have SMART goals? They help us dig in. 

 

• Specific: Give us those details. See the trees in the forest.
• Measurable: Life goals aren’t always measurable, unless we really look at them with a critical eye.
• Attainable: Gut check time – and one we really want to focus on in Overcome to Become. Set goals you can achieve. Don’t be afraid to set stretch goals, but not every goal and every metric needs to be a stretch goal. 
• Relevant: Goals “apply” or “relate” to something. Another gut check: does this SMART goal move the needle in your overall life mission?
• Time: When are you going to achieve / attain this goal? In the workforce, goals are nearly always set on a 12 month cadence. We don’t HAVE to follow that cadence, but it works well for many people.

 More Reading at the Blog:

Inch by Inch Goals

Finding Peace in Goal Setting