1 00:00:03,400 --> 00:00:06,680 Speaker 1: Welcome to Before Breakfast, a production of I Heart Radio. 2 00:00:08,320 --> 00:00:14,200 Speaker 1: Good Morning. This is Laura. Welcome to the Before Breakfast podcast. 3 00:00:15,440 --> 00:00:20,640 Speaker 1: Today's tip is that the opposite of burnout is engagement. 4 00:00:21,760 --> 00:00:25,840 Speaker 1: When we are feeling tired, putting wonderful things into our 5 00:00:25,880 --> 00:00:32,400 Speaker 1: lives can be more effective than scaling back. Today's tip, 6 00:00:32,560 --> 00:00:35,600 Speaker 1: like some others this week, comes from my new book 7 00:00:35,880 --> 00:00:41,120 Speaker 1: Tranquility by Tuesday, Nine Ways to calm the chaos and 8 00:00:41,240 --> 00:00:45,800 Speaker 1: make time for what matters. This book shows how one 9 00:00:46,240 --> 00:00:50,559 Speaker 1: fifty people became more satisfied with their time as they 10 00:00:50,600 --> 00:00:55,480 Speaker 1: followed my nine favorite time management rules. I recently wrote 11 00:00:55,480 --> 00:00:58,160 Speaker 1: an essay for The New York Times about the phenomenon 12 00:00:58,320 --> 00:01:02,840 Speaker 1: of quiet quitting. Now. I know there are debates about 13 00:01:02,840 --> 00:01:07,440 Speaker 1: what exactly quiet quitting means, but I think one popular 14 00:01:07,480 --> 00:01:12,320 Speaker 1: definition is scaling back to do the bare minimum. At work, 15 00:01:13,560 --> 00:01:18,720 Speaker 1: surveys find that employee stress levels are at all time highs. 16 00:01:18,959 --> 00:01:24,080 Speaker 1: Higher proportions of people are reporting sheer physical exhaustion than 17 00:01:24,120 --> 00:01:29,200 Speaker 1: before the pandemic. When we are overwhelmed, it feels like 18 00:01:29,360 --> 00:01:33,959 Speaker 1: something has to go, and for some folks, excellence at 19 00:01:33,959 --> 00:01:39,520 Speaker 1: work is that thing. And maybe sometimes that is the 20 00:01:39,600 --> 00:01:44,720 Speaker 1: right call. But often when we feel exhausted. It's not 21 00:01:44,880 --> 00:01:48,280 Speaker 1: so much that we are physically tired. It's that our 22 00:01:48,320 --> 00:01:53,040 Speaker 1: minds need change. We need things in our lives that 23 00:01:53,120 --> 00:01:57,320 Speaker 1: we find energizing and that we can genuinely look forward to. 24 00:01:58,840 --> 00:02:01,320 Speaker 1: I have seen this in people stories over the years, 25 00:02:01,360 --> 00:02:04,560 Speaker 1: and I saw this with the Tranquility by Tuesday project too. 26 00:02:05,600 --> 00:02:09,040 Speaker 1: The people who participated in My Tranquility by Tuesday study 27 00:02:09,120 --> 00:02:14,919 Speaker 1: spoke at the beginning of feeling exhausted and overwhelmed. One 28 00:02:14,960 --> 00:02:19,080 Speaker 1: person wished for more hours in the day. Another spoke 29 00:02:19,160 --> 00:02:22,000 Speaker 1: of her work to do list as being never ending. 30 00:02:23,120 --> 00:02:26,280 Speaker 1: With those laments, it seems like the obvious solution would 31 00:02:26,320 --> 00:02:30,960 Speaker 1: be to scale back, but instead, most of the rules 32 00:02:30,960 --> 00:02:35,120 Speaker 1: I taught people were additive. I had people build in 33 00:02:35,200 --> 00:02:39,720 Speaker 1: regular physical activity to their lives. They made space for adventures. 34 00:02:40,800 --> 00:02:44,840 Speaker 1: They put hobbies into the crevices of time, and even 35 00:02:44,919 --> 00:02:48,920 Speaker 1: learn to take one night for you, committing to something 36 00:02:49,000 --> 00:02:54,360 Speaker 1: like acquire a softball league, a regular volunteering gig that 37 00:02:54,480 --> 00:02:59,320 Speaker 1: was separate from work and family responsibilities. Making a commitment, 38 00:03:00,080 --> 00:03:04,040 Speaker 1: They'd figure out the logistics and the child care and 39 00:03:04,080 --> 00:03:09,079 Speaker 1: go even when life was busy. The reason I had 40 00:03:09,080 --> 00:03:11,600 Speaker 1: people add all these things is because I know that 41 00:03:11,639 --> 00:03:15,240 Speaker 1: when we have energizing things in our lives and things 42 00:03:15,240 --> 00:03:19,520 Speaker 1: that we are genuinely looking forward to, that new energy 43 00:03:19,600 --> 00:03:25,040 Speaker 1: spills over into all our other responsibilities. We feel less 44 00:03:25,080 --> 00:03:29,760 Speaker 1: resentful of work and family matters. We know there is 45 00:03:29,800 --> 00:03:35,320 Speaker 1: a time when our spirits will be fed. And that 46 00:03:35,440 --> 00:03:40,120 Speaker 1: was true for the Tranquility by Tuesday participants. Over the 47 00:03:40,160 --> 00:03:45,600 Speaker 1: course of nine weeks, their time satisfaction scores rose significantly. 48 00:03:46,760 --> 00:03:51,120 Speaker 1: They became far happier with their leisure time, far from 49 00:03:51,200 --> 00:03:55,800 Speaker 1: needing to quiet quit or loudly quit. They also made 50 00:03:55,840 --> 00:04:00,360 Speaker 1: progress on their professional goals. So why not give it 51 00:04:00,400 --> 00:04:05,000 Speaker 1: a try If you are feeling like life is a slog, 52 00:04:06,000 --> 00:04:08,040 Speaker 1: figure out what you could build into your life that 53 00:04:08,120 --> 00:04:12,280 Speaker 1: you would genuinely look forward to. Maybe it's a regular 54 00:04:12,360 --> 00:04:17,359 Speaker 1: night out with friends, maybe it's playing tennis or volunteering somewhere, 55 00:04:18,440 --> 00:04:22,960 Speaker 1: but whatever it is, make it happen and then watch 56 00:04:23,040 --> 00:04:28,120 Speaker 1: yourself feel more alive for everything. It worked for the 57 00:04:28,200 --> 00:04:32,200 Speaker 1: people in the Tranquility by Tuesday study, and most likely 58 00:04:33,080 --> 00:04:37,920 Speaker 1: it will work for you as well. In the meantime, 59 00:04:39,120 --> 00:04:43,919 Speaker 1: this is Laura, Thanks for listening, and here's to making 60 00:04:43,920 --> 00:04:53,719 Speaker 1: the most of our time. Hey, everybody. I'd love to 61 00:04:53,720 --> 00:04:56,720 Speaker 1: hear from you. You can send me your tips, your questions, 62 00:04:56,800 --> 00:05:00,560 Speaker 1: or anything else. Just connect with me on Twitter, Facebook 63 00:05:00,640 --> 00:05:06,120 Speaker 1: and Instagram at Before Breakfast pod that's b the number four, 64 00:05:06,680 --> 00:05:10,160 Speaker 1: then Breakfast p o D. You can also shoot me 65 00:05:10,200 --> 00:05:13,880 Speaker 1: an email at Before Breakfast podcast at i heeart media 66 00:05:13,960 --> 00:05:16,560 Speaker 1: dot com that Before Breakfast is spelled out with all 67 00:05:16,600 --> 00:05:19,400 Speaker 1: the letters. Thanks so much, I look forward to staying 68 00:05:19,400 --> 00:05:28,080 Speaker 1: in touch. Before Breakfast is a production of I heart Radio. 69 00:05:28,680 --> 00:05:31,560 Speaker 1: For more podcasts from my heart Radio, visit the i 70 00:05:31,680 --> 00:05:35,159 Speaker 1: heart Radio app, Apple Podcasts, or wherever you listen to 71 00:05:35,200 --> 00:05:36,040 Speaker 1: your favorite shows.