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How do you balance self-care and productivity without feeling guilty or burned out?

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Balancing self-care and productivity can be challenging, especially when you have high expectations for yourself and your work. You may feel guilty for taking time off, or burned out from working too much. How can you find a healthy equilibrium that supports your well-being and your goals? Here are some tips to help you cultivate self-compassion and empathy, and avoid the pitfalls of perfectionism and self-criticism.

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April Likins, NBC-HWC

Stress Expert Empowering High-Performers ?? "Surviving" to Thriving + Get Their Spark & Joy Back????Private Stress…

1 Recognize your needs and boundaries

Self-care is not a luxury, but a necessity. It means taking care of your physical, mental, emotional, and spiritual needs, and respecting your limits. You can start by identifying what makes you feel energized, relaxed, happy, and fulfilled, and scheduling some time for those activities in your daily or weekly routine. You can also learn to say no to requests or tasks that are not aligned with your priorities or values, and communicate your expectations and preferences clearly and kindly.

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Jess Sweet, Therapist, Career Coach, Workshop Leader

The Career Therapist ? Empathic, People-Focused Leaders: Are You Ready to Feel Better at Work? ? You Can Heal: Burnout ? Anxiety ? Depression and More!
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The more that you say yes to what aligns with your own priorities, the more authentic and energized you will feel. Saying yes to things you'd rather say no to saps your energy. When your work day is made up of things that you don't want to do, you end up feeling drained. If you're able to, over time, try to shift your work tasks to things that you like to do.

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April Likins, NBC-HWC

Stress Expert Empowering High-Performers ?? "Surviving" to Thriving + Get Their Spark & Joy Back????Private Stress Coaching | Work-Life Balance Coach | Board Certified Health Coach | Triple Trained at Duke + IIN + PN
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Without clear boundaries, it can be challenging to switch off from work, which can lead to exhaustion, stress, and burnout. And in my experience, just because something is "good" doesn't mean it needs to be on your plate right now. It's ok to say no or "thanks for thinking of me, but I don't have the capacity to add this to my plate right now." Your time and energy are your most precious resources — choose them wisely.

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2 Reframe your mindset and goals

Productivity is not a measure of your worth, but a reflection of your purpose and passion. It means working on what matters to you, and making progress towards your vision and mission. You can reframe your mindset and goals by focusing on the quality and impact of your work, rather than the quantity and speed. You can also celebrate your achievements and efforts, no matter how big or small, and acknowledge your challenges and setbacks as opportunities for learning and growth.

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3 Practice gratitude and kindness

Self-compassion and empathy are essential for building confidence and resilience. They mean treating yourself and others with understanding, acceptance, and support, and recognizing your common humanity and shared feelings. You can practice gratitude and kindness by expressing appreciation for yourself and others, and for the resources and opportunities you have. You can also offer help and encouragement to others who may be struggling or in need, and seek help and feedback when you need it.

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April Likins, NBC-HWC

Stress Expert Empowering High-Performers ?? "Surviving" to Thriving + Get Their Spark & Joy Back????Private Stress Coaching | Work-Life Balance Coach | Board Certified Health Coach | Triple Trained at Duke + IIN + PN
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While we may not know the details of what someone else is going through (without them confiding in us,) we can choose to assume that everyone we meet is facing a battle we know nothing about. But so often we’re passing people by… Without noticing and truly seeing them. Because we’re too busy with our own lives and to-do lists to notice. (I know, I’m guilty of it too.) But it only takes a small fraction of our day to stop, connect and truly see them. We have the ability to make people feel like they matter. And we may never know how one word of encouragement or act of kindness can impact someone else’s life. The world needs more love, kindness, and grace now more than ever. Be the light.

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4 Balance your energy and attention

Self-care and productivity are not mutually exclusive, but mutually reinforcing. They both require managing your energy and attention effectively, and finding a rhythm that works for you. You can balance your energy and attention by planning your tasks and projects according to your priorities and deadlines, and breaking them down into manageable steps. You can also optimize your environment and habits to minimize distractions and interruptions, and maximize focus and creativity.

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5 Review your progress and adjust your strategy

Self-care and productivity are not static, but dynamic. They both depend on your changing circumstances, goals, and needs, and require regular evaluation and adaptation. You can review your progress and adjust your strategy by setting aside some time to reflect on what is working and what is not, and how you can improve or change your approach. You can also solicit feedback and suggestions from others who can offer a different perspective or insight.

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6 Enjoy the process and the outcome

Self-care and productivity are not only about the results, but also about the journey. They both involve enjoying the process and the outcome, and finding meaning and satisfaction in what you do. You can enjoy the process and the outcome by being present and mindful of your actions and emotions, and noticing the positive aspects and benefits of your work. You can also reward yourself and others for your achievements and efforts, and celebrate your milestones and successes.

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April Likins, NBC-HWC

Stress Expert Empowering High-Performers ?? "Surviving" to Thriving + Get Their Spark & Joy Back????Private Stress Coaching | Work-Life Balance Coach | Board Certified Health Coach | Triple Trained at Duke + IIN + PN
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We can get so laser-focused on achieving and outcomes that we miss who were are becoming along the way. There is magic in the middle — don't miss it! Celebrate your wins (however big or small) because they are the catalyst and spark to achieving greater wins.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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How do you balance self-care and productivity without feeling guilty or burned out?

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2

3

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1 Recognize your needs and boundaries

2 Reframe your mindset and goals

3 Practice gratitude and kindness

4 Balance your energy and attention

5 Review your progress and adjust your strategy

6 Enjoy the process and the outcome

7 Here’s what else to consider

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