So let's talk about boundaries. So what I always do with every single presentation that I start is I always um oh going one more one too fast, I always start with a breathing exercise. And I do this for a very distinct reason.I do this from the perspective that there's two primary reasons why I always start all my presentations with a conversation about breathing. One has to do with the physiological changes that happen and occur in the body when we actually do a breathing exercise. Um And you can check this out. I will actually type it in the chat bar. One of my favorite books out there, if you're not familiar with the benefits of breathing is a book called Breathe by James Nestor. And James Nestor is a scientific researcher and journalist and he goes, and he studies free divers people who dive under the water without any apparatus or anything on them. And he studies them to see what kind of physiological changes take place in the body. And there's a lot with just breathing. And Harvard Medical school talks about how breathing alone can quell or alleviate the stress response. So I always start every presentation of mine with a breathing exercise. Very short one. Then my other question for you guys that I have right now is how many of you have ever had any experience with meditation or mindfulness based practices? Does anybody have any experience with that? Can you just type yes or no in the chat bar for me?

So I can see that yes or no in the chat bar if you've ever had any experience. Ok, great. Some yeses. OK. Lovely. OK. Yes, a few apps. Fabulous Brittany. Great. So then you guys won't, this won't be too new for you. For those of you who haven't had experience with this, just be aware that I do a specific breathing exercise. It's not a meditation, it's not a mindfulness based practice. It's very similar though. So for those of you who've had experience with meditation or mindfulness, you'll recognize some similarities.

I'm clear that a breathing exercise because if you want specific meditation or mindfulness based training, I recommend connecting with a certified teacher or someone who's got a lot of experience in this space because there's some subtle nuances that we can work with the mind when you get in with a really good strong certified teacher.

So I always like to preface that with this breathing exercise. Um The second reason why I do breathing exercises at the beginning of all my presentations has to do with some of the benefits that they're finding with meditation and mindfulness. So there's a lot associated with that.

And the neuroscience field is really showing a lot in terms of kind of seeing the mind is that muscle and working out that muscle through some mindfulness and meditation. So if you enjoy this breathing exercise, I invite you to connect in with a really solid meditation or mindfulness based teacher. Um And we'll just go ahead and step into a quick exercise and then we'll dive into the content for ourselves. Ok. So I invite you to find your feet flat on the floor, knees, hip distance apart. In terms of hands, folks will sometimes say, what do I do with my hands? You know, you can keep them palm up or palm down or one hand over the other and just rest them in your lap. Now, you'll notice there's a very subtle shift in your shoulders depending upon what you do with your hands and how they're resting in your lap. Um So just be aware of that and if for any reason, anything feels uncomfortable for you just do what's comfortable. I really invite you to just make this sit in this breathing exercise you're on. So if you need to lean back, that's ok. But it is actually better if we can for the purposes of the breathing exercise, um sit straight up just because it kind of helps our spine stay erect and alert and it helps our mind stay alert while our body kind of relaxes around us and I mentioned this a little bit earlier, but I am getting over a little bit of a cold.

So I appreciate your patience with me as I potentially have a little cough from time to time. So, all right, once we're there, you can choose to close your eyes or you can choose to find a spot in front of you just about a foot or two in front of your knees to connect in the concept being, we don't want our eyes moving back and forth or flitting back and forth. Um We wanna be able to just rest our gaze and I'm gonna take a quick note to everyone who's just joining us so that they know that we'll be doing a short breathing exercise. Ok? So once you're here, you just connect in for a moment with your breath, just see where it is and see where it's hanging out in your body. Perhaps your breath is hanging up high in your body. Perhaps it's near the collarbone area or the upper part of the chest. You can pay attention to the cadence of your breath. Is it fast and shallow? Is it deep and slow? There's no right or wrong. However, your breathing is just perfectly fine. We just connected for a moment with our breath might be a pie in our chest. It might be more mid area of our body around our diaphragm area, that little divot kind of at the base of your rib cage.

And that might be all the way down in the deep, deep parts of our belly kind of where babies breathe. If you ever watch a baby breathe, they breathe from the space deep, deep in their bellies. And again, we're not going to change our breath. We're just gonna watch it for a moment and see what it's doing for us at this moment. Might have had a very busy day getting here, might have had back to back meetings or maybe we just finished lunch or maybe we're thinking about the next cup of coffee or a cup of tea we're gonna have or whatever is happening in our mind. We're just gonna bring it back to the body for a moment and that's our practice. We just bring that mind back to the body and we do that using an anchor point and our anchor points are these feet on the floor. Steady, stable, sit bones in the chair, heavy supported breath. Always with us. Does our mind moves? We just bring it back to the body. My notice our lungs filling on the inhale, slowly releasing on the exhale. Ok. Just connecting without breath for one more moment. And when you're ready and slowly wiggle your fingers and wiggle your toes, open your eyes and welcome yourself back. Thank you for joining me in that excellent. Well, welcome, welcome here we are this time. Shall we I hope that was enjoyable for everybody.

So what are we gonna talk about today? We're gonna talk a little bit about modern work environments and what that really means from a work boundary perspective. The challenge that we specifically find ourselves in the tech world that we work in. We're also gonna talk about the common responses that most organizations give to handle a lot of the work stress that we're finding in work environments today in the modern work environments. And then we're gonna talk about the solution which is really boundaries and I'll give you guys a solid model that you can take and utilize moving forward. And then also we're gonna talk a little bit about data as a bridge. Data is a bridge um to providing ourselves and supporting ourselves with a little bit more boundary work and how we utilize data and some of the most recent research associated with boundary work to justify what we're doing and why we're setting boundaries in the workplace. I find that that's a really strong support aspect for folks as they work with boundaries in the workplace. And then throughout this, don't worry, you're not gonna have me talk the whole time. Nobody wants to just hear me talk and rant the whole time for the 40 minutes. So we're gonna have some practice and some play and some awareness questions and some fun stuff like that. OK. So OK, let's get going just one sec for me. Thank you again for your patience. I, as I mentioned before, I'm getting a little bit over cold.

So, thanks for that. Ok, so let's dive here. So let's look at modern work environments. So the situation we find in our modern work worlds, is this a lot of us have the tendency to think that there's kind of these ups and downs and these ups and downs and that somewhere in the middle of this, we kind of meet and find our stress balance right somewhere. We kind of assume. Oh, well, I'm gonna take a vacation or I'm gonna take a break and I'll, I'll kind of get that exhale at that later point in time sometime coming up after I, after I'm on this hamster wheel and after I'm moving so fast, I'll be able to take that breath and I'll be ok and, and I'll get back to that level set.

So most of us kind of assume that this is the work world that we're living in, that we have these ups and these downs, but it kind of balances out. This is not what's really going on in our modern work environments. What's really going on in our modern work environments is something more like this, which is, we start in early in our careers and we get going and we get going on these hamster wheels, right? We get going and we get going faster and faster and faster and as more responsibilities and more work demands are thrown at us, right? We start to have these ups and downs but, but we kind of lose our stress balance. And we don't necessarily always recognize that right away. We don't necessarily recognize that until chronic exhaustion really starts to hit us. For example, or maybe we see some relationship tension or is there there, there's some chronic pain or some kind of stress in the body.

Um And this is very common in our work worlds and in work environments right now. In fact, one of my favorite quotes that I give to folks is the International Labor Organization defines excessively long work hours as 48 hours or more per week, 48 hours or more per week. My experience working in the tech industry and specifically a lot of the management and leadership realms that I was working with, you know, most of the time, most folks are easily exceeding that. Can anybody relate to this? With what I'm saying? With the modern work environments?

Anybody relate to this in terms of yes or no or maybe some challenges with it. Everybody kind of following me. Yeah. Thanks Jessica Sarah. Yeah, absolutely. Right. Yeah. OK. Thanks guys. Appreciate the input. It's great to have engagement. Yeah, exactly. Dory. Yeah. So this is not abnormal.

So, so for people who wanna look at the data on this because I've been studying and I've been working in stress management with work boundaries. Specifically for over a decade. And when I first started getting into this work, I thought, OK, where's the data? Right? Like I come from tech, that's my background. So I was really curious, where's the data on this? Show me, show me the information because we could kind of feel that it was out there qualitatively, we kind of knew. But my two favorite resources for this, I'm gonna pop this in the chat bar. So you guys have them for the future. But my two favorite references for this, one of them is a book by a gentleman by the name of Jeffrey Feffer. And Jeffrey Pfeffer is a organizational behavioral psychologist in, at Stanford University. And he writes a book called Dying For a paycheck. And I love this book because his, his sections and his resources in the back are like this thick and he dives into, he talks about, he looks at, he looks at health insurance organizations and he dives into the data from health insurance organizations to show. Yes, indeed, we are massively stressed out in our work worlds. We don't need a lot of statistics on that I think, especially since COVID, most of us are very familiar with some of this stuff, but just a couple other data points.

There's one other book that I really love too. It's called Overwhelmed. I'm Bridget Shulte and Bridget Schulte. She's fabulous. She runs um the Better Life Lab Institute and she also has a podcast if you're interested in it where she talks about this kind of work, stress, boundaries, boundaries and work stress and how to support ourselves in those. So those are a couple of references for you to, to kind of qualify what I'm seeing here on these two slides. Thanks again for your patience with my coughing. Um OK, so in top of this, on top of all of this, that I just stated, we also have these extra adding components, especially from the tech industry. This is what I found in the tech industry that kind of ratchets up what we're talking about in terms of these um these hours in the work stress that we're all dealing with in tech, in particular, there is this sense of urgency that I think a lot of times we find and it doesn't matter if I'm on the network infrastructure side of the house or on the application side of the house or if I'm in sort of some sort of management realm, right?

There's always a sense of urgency I find in the tech industry that's pretty common. There's also this sense of zero downtime. And I remember, I mean, I've been in tech for over 20 years and 20 years ago, they were talking about zero downtime, right? So there's this also this aspect of on call, there's this call on demand nature of our work. Also, you know, tech is very fascinating from the perspective that many of us work globally. Right. Many of us are on global teams. So we're dealing with multiple time zones all the time, which means that, you know, I, I've done three o'clock AM conference calls as well as I've done 12 o'clock conference calls at night. Right. Anybody relate to that. Anybody relate to the global connection or that on call sense of sense of work in our industry. I find it's pretty solid. The other thing too that's interesting is we have this a lot of depth and breadth in the tech industry, we have the tendency to cover a lot of aspects, right? Thank you for that. Yeah, so we cover a lot of different stuff, right? Not only do we have to know tech, but a lot of times I used to work in consulting so I not only needed to understand the tech aspect but I also needed to translate that for each industry we were in whether that was health care, whether that was finance, whether that was education.

So it's almost like we need to double double duty all the time in tech. We both need to understand what we need as well as the industry that we're implementing and applying it to. So there's all these different added aspects that add to this work stress I find within the tech industry. So just be aware of that as well. Yeah, it is really stressful, isn't it Sarah? It's true. Right. Yeah, it's true. And there's also that specific subject matter, expert role status stuff that we have to deal with too. Yeah, it's true. Yeah, thanks guys. Yeah. Um So let's take a look at how we have responded to this as organizations. So how have we as organizations and as a culture, how we responded to work stress in our organizations. We have the tendency to address this multiple ways we address it through time management. Right? Anybody here ever taken a time management class? I know time management was really big about 10 years ago. There were all these time management classes. So we deal with time management, we deal with efficiency and improvements. We're like always focused on, OK, how do I get more effective? How do I get more efficient? And then we also deal with things uh work stress through exercise and physical therapy or possibly a massage or something like that, right? That's how we take care of it individually. We also deal with it in our organizations through flex hours.

Some organizations support sabbaticals, there's vacations and things along those lines. And then most recently you see the big shift towards this notion of work life balance. And sometimes people say, oh, there's no such thing as work life balance, it's work life integration.

It's all pointing to the same thing though, right? Everybody's trying to solve this challenge. And then finally, you see meditation and mindfulness being a really big push most recently in this space. So the challenge with each one of these is they're all great. I've, I've, I've integrated all, you know, all a lot of these different tools. They're fantastic and they're all needed. But the challenge is they don't address the root of the issue and the root of the issue is that we're doing too much and we need to put in some boundaries. And so what I found over the years when I first started working in stress management, I used to think stress management was the name of the game. I used to think, OK, it's gotta be about stress management. How do we address stress management for folks? And what I've learned over the years is it's really not about stress management. It's really about a much broader conversation we need to be having about how am I tending to my needs and how am I tending to the needs of everything around me. And that doesn't matter if I'm in my home life or if I'm my, I'm in my work life. We need a model that translates to both environments because we work in very hybrid environments, especially as women, especially in, in, in work worlds, right?

Having family potential needs as well. We need models that can support us in all environments. So this is the model that we utilize and then I've utilized for years myself. I practice everything I teach. Um And I actually got into this work side story. I got into this work because I desperately need to. I never thought in a million years I would be a coach. I never thought in a million years that I would be giving these kinds of presentations. I did this work for myself because I ran crazy hours in my twenties and I needed to find some semblance of sanity for myself and my work world because I was tending to all my clients needs and all the needs externally to me without tending to myself and I got really close to burnout.

So that's where all of this work comes from. So the model that we utilize is energy plus choice equals power. Another way I like to look at it is self care, plus awareness equals boundaries. Now, self care has gotten a little bit of a bad rap lately. Um I think a lot of folks have been, you know, it's kind of overused, it seems like it's an overused term from time to time. But I think the reason why self care has gotten to be such a utilized term lately is because self-care really at its root, it's just about energy. It's about how are we maintaining our energy levels throughout the day and how am I connecting into the choices that come out of me, taking good care of my energy? So when I'm taking good, strong care of myself, my access and my understanding of the choices at hand that I have shift because my energy is stronger. So I have the ability to see more effectively. So self care changes, the energy awareness is what changes the choice of what I have access to and then the boundaries themselves. That's what changes the structure of how I engage. Work everybody following me on this.

I wanna make sure that you guys don't have any questions specifically in this space just yet. Good. Ok, excellent. Thanks. Do appreciate it. Ok? So let's do a very short exercise here. I wanna make sure you guys have. Thank you. Thank you. Um I wanna make sure everybody has access to this, this awareness builder. So I wanna just take a moment to think for ourselves. I want you guys to take a moment internally and I want you to think about there's two questions to this, ok? And I'll give you guys about three minutes for this exercise, but two parts to this. Number one, I want you to think of a time of when you had integrated some really strong, solid self care for yourself. Maybe you had a vacation, maybe you took a break, maybe you took some strategic thinking time for yourself, right? Whatever that was, think about a time that you had some strong, solid self care for yourself and think about how that felt in your body and just think about what kind of impact that had for you physically, mentally and emotionally. And then I want you to think you know, did that have a shift in your, an awareness of, of all the different choices that you have at hand?

Just think about that for part one and then for part two, I want you to think for a moment, what would having more energy in your day give you what would it not only give you for yourself, your personal life or possibly your family or your connections, but then also think about how it might impact your decision making.

Think about what kind of energy, what kind of energy within a team, how that might impact work outcomes. Think about those things for a few moments. I'll give you guys about 2 to 2 to 3 minutes for this. All right, give you just enough time and when you're done, if you could just type in the chat bar that you're done, that would be helpful for me. Ok? Thanks 2 to 3 minutes for this exercise. Excellent, great, great folks. You see everybody is getting done if you still need another minute. Don't worry, I'll give you another couple of seconds and then we'll keep moving on, but you can also keep answering it or you can come back to it as well. All right, give everybody just about another 10 seconds and then we'll move forward. Thank you for your patience. Good work, folks. Good job. Ok? So you know the interesting thing about boundary work and one of the things that I really wanted to make sure I shared with you guys is boundary work in our work environments. It's, it's challenging, right? Like we can have a conversation about boundaries and setting boundaries in the workplace. And I've worked with folks for years and I've worked with organizations, all sorts of different folks in this space.

And there is a challenge with implementing boundaries and a lot of that challenge has to do with the fact that setting boundaries specifically in a work setting is very, very hard. And here's why we're dealing with issues of root survival, right? We're dealing with some major areas of fear, whether or not I have a roof over my head or food on my plate, that's not a minor place to play in, right? So setting boundaries in a work environment is challenging and we need to be very aware and cognizant that we're dealing with issues of root survival. We need to be aware of the fact that we're dealing with issues such present and future fiscal stability. We're dealing with issues such as reputational and professional goals, right? I work with a lot of clients and they say, well, wait a second win, I wanna move up the ranks, right? Like I've worked hard in my career. I wanna make sure that I get that next promotion. How do I set a boundary? If I'm gonna get the next promotion? It's challenging, right? It's not always easy, it's not always cut and dry. So I put this out there so that we're aware that boundary work is something that takes time if we really do it well, right.

So be aware that the model though that we just walked through that's solid, it stays the same every single time and it's just layers and layers and layers of peeling that back. So be aware that there is a lot of strength in the self-care aspect. A lot of times I think when I first start working with folks, there's this, there's this aspect, there's this belief structure that oh well, if I focus on self care really like that's, that's not gonna really serve me. There is so much strength in that piece because what I'm doing every single time that I practice self care, every single time that I practice that I'm reflecting self worth and self-respect. So every time that I play in this boundary space, I'm working on self care and self-respect, that's a powerful place to play. But I just wanted to put out there that boundaries at work, they are difficult, they're very challenging. So be aware of that when you're working in this space. So this is the piece that I really wanted to talk with you guys about a lot of times what I find remember utilizing that model energy plus choice equals power or self care plus awareness equals boundaries, right? What I find happens with folks is I find what happens is that we get stuck between. Like, maybe I'll take a little bit of self care for myself. Maybe I'll take a little bit of time for myself.

Maybe I'll carve out this moment for myself to reenergize myself throughout the day. So I'm not exhausted. Say at the end of my day, maybe I take a little, maybe I take my full lunch or maybe I go and I take a walk around the block if I can or maybe I just take a 15 minute pause with my cup of tea and I just take a, take a breath. Right. I do a breathing exercise like we did at the beginning of this. Right? All of those examples. If I up that energy level, what ends up happening a lot of times is I just dive right back into it and I'm just going, going, going, going, going again. So in essence, what ends up happening is, it's like I'm a ping pong and I go back and forth between, oh, I finally have a little break and a pause and that felt really good. But then I go right back over here and I'm exhausted. This used to happen to me all the time. I would go to a yoga class and I'd feel great at the end of the yoga class. But then I'd go right back into work and I'd be working crazy hours and it was like all of that was for naught. Right. So I constantly felt like I was getting energized only to be depleted again, getting energized only to be depleted again.

And the key with breaking that cycle is that second piece of the equation. The awareness piece, we have to learn to cultivate energy for ourselves and then apply that energy to s to understanding the situation we find ourselves in. We need to apply that energy to building some awareness of the situation we're in, which requires time and space. And in that process of doing that, what I find is two things come up time and time again with clients, there's an internal permission piece which is huge. Um There's that internal permission of, oh, can I really give myself this time? Can I really set this boundary right here? Is this really? OK for me to do, right? Like there's an internal consternation kind of process that goes on in that permission piece until they get over to the personal experience of Oh my gosh, that works so well. I'm gonna repeat that is everybody following me with that. I wanna make sure you guys are following me with that piece guys, following me. Yes. No, you got me. Yes. OK. Awesome. Thank you. OK. Ab Absolutely. OK, good. Thanks guys. So, so if that's the case, if that permission piece is the big piece, what I find for folks time and time again is what helps with that permission piece is understanding the data, right?

So if I can scientifically or if I can from a data perspective, recognize and understand the value and the benefit that I'm providing. Not only myself but also my team that I'm working on or with and the organization that I'm working within. If I can understand those and I can recognize that and justify that it helps me with the permission piece, which is why I emphasize getting to this data piece, understanding why boundary work is so valuable and vital within organizations because it helps support the permission piece to get us to that personal experience piece.

And this helps not only at the individual level, but it helps within teams as well as organizations. So what are some of those statistics? What are some of those studies? I've already given you guys a fair amount of them, right? Some the different books that we talked about, we talked about breathe as a book reference rate for breath work. We talked about overwhelmed by Brigid Schulte. We talked about Dying For a paycheck by Jeffrey Pfeffer. Here are some of my favorite studies associated with some of the benefits of setting boundaries. So you can take a look at time pressure. For example, time pressure is really fascinating. There's an article out there called Creativity Under the Gun. And it was written in 2002 and it was written in the Harvard Business Review and it was written by researchers from both Yale and Harvard and they looked at time pressure, consistent time pressure on individuals and what kind of impact that had on folks and what they found was consistent time pressure on individuals was really detrimental.

It dropped creativity by 45% 45% drops in creativity from consistent time pressure. That's huge, especially if we look at what creativity offers us, right? It's research and development, innovation, um let alone complex problem solving skills and stronger decision making. There's so much in creativity.

So if we just look at that aspect and we can deep dive into that, we don't have a whole lot of time to go further. But that's a fantastic study to look at the other thing too is there's some really great stuff out there. Further research from Dr Teresa Abe out of Harvard University, who also was part author of that Creativity Under the Gun article. She writes a great book called The Progress Principle and she talks about what actually supports teams and individuals, um what teams and what individuals can do to support um what mot in essence, what motivates individuals, what motivates individuals. And they looked at all sorts of different things like, you know, rewards pay all sorts of stuff. And what they found time and time again was the people who were able to motivate individuals that actually had to do with how engaged they were with their working life. And whether or not they were able to identify what their progression was with their work. So was I able to look at the direct reports that I had and say, hey, I noticed you're making progress in these areas and really took time to care and took time to be engaged with the progress that those individuals were making. That that was what was motivating.

Now, if we look at that from a boundary perspective, this is where I, I get fascinated with it. If we look at it from boundaries, how am I gonna be able to connect in and understand what all is going on with my team? If I'm overwhelmed, overworked and exhausted myself, if I don't have the energy levels internally, I can't begin to engage or connect with other people. I need to connect here first so that I can connect externally. So all of this ties in all of it ties in Ryan and then finally, and I'll leave you guys with one more statistic just on the, on the permission side of the house is multitasking. Anybody familiar with the concept of multitasking? There's no such thing with multitasking. There's no such thing as multitasking. Researchers show. Yeah. Thanks Elizabeth. Yeah. Researchers show that there's no such thing as multitasking. There's actually just something called task switching, which is our brain is going back and forth and back and forth and back and forth from something.

So every time we pick up a notification on our phone or a notification from, you know, I don't know the Action Center and Microsoft, you know, or something like that every single time our mind is just having to switch tasks back and forth and consistent multitasking has actually been shown to lower IQ scores.

It's really massive negative impacts on productivity, all sorts of negative things like that. Yeah, that's exactly right. Elizabeth, you're not doing one thing, one thing, well, you're doing it all badly. And Sarah, I love your question on the sprint. That's a really great question.

I would love some data on that. I don't have any data specifically. I'm working on sprints. My guess is if they're time bound and um there's some breathing room in between my guess would be that that would be ok. But if they're back to back sprints where everybody's feeling like going, going, going all the time. Um And I think that that's the culture of the team. I think that that can probably be pretty, pretty negative. Yeah. Thanks Natalie. Yeah. Yeah. Good stuff. Ok. So that's really what I wanted to share. We're getting pretty close for final. Um I wanna make sure I get you guys out of here on time. That's my boundary for you guys. Um I wanted to wrap up with a final awareness builder though. I'd love to just take a moment or two. I want you guys to take and just think for yourselves 3 to 4 have examples of setting a healthy boundary at work, right? You can consider that both individually as well as on teams. And then I'd love you to type your favorite in the chat bar just so that we can have some groups share. I think that would be really lovely. Sometimes it's helpful for folks to see what others are thinking of. And then you can also what I'd love is part two is I'd really like us to identify as a group. What are some of the benefits of setting boundaries for an organization?

Because I think we oftentimes forget this piece when it comes to permission for ourselves is the benefits that I'm bringing to an organization when I'm strong and I'm supported. And I'm clear and I'm healthy. It far exceeds me, feeling exhausted and depleted and energized and, and losing all of those aspects, especially the creativity piece, right? When I'm losing that, my organization loses out too. So there's a piece in that with the permission piece that I find that can be really strong to support individuals. So I'd like us to do that as we wrap up today. Um I'll give you guys about 2 to 3 minutes for this and like I said, if you don't mind just typing in your favorites in the chat bar, and I'll type a few of my favorites that I've gotten from clients before in the past. All right, give you just about two minutes for that love. These folks. These are great coming into the chat bar. Those are great. Yeah. Not accepting meetings outside of core working hours. Absolutely. Angela. And setting expectations. Right. Starting to reset expectations within our teams and supporting others in doing so too. Yeah. Absolutely. Setting your work hours as a boundary. Absolutely. And honoring others to do the same. Yeah, Sammy. Yeah. Yeah. Yeah. Excellent. Excellent.

Approaching opportunities with a yes, if mindset, yes, I can do this if Katie. Great one. Yep. Absolutely. Yeah, Elizabeth. Great one too. Responding to emails with a set schedule. Absolutely. Good stuff. Yellow gray. Yeah. Leaving your phone at home. Isn't that a great idea? Absolutely. Yeah.

Actually giving ourselves a little pause from our phone. Such a huge thing. Create examples. Really great stuff. Excellent. Well, as you guys continue to do that, that was really what I wanted to share with you. We still have three minutes or so. So feel free to keep typing these in the chat bar. I'd love to connect with you guys. I'm really easy to find out there. We also have a free online Facebook community. We've got about, oh gosh, I think we're about 100 and 60 folks. Now, I post videos and all sorts of fun things like that online through boundaries before burnout. We would love to see you there. Please connect with me on linkedin. It was so good to see you. Thank you for your time. And if you have any questions I'm here to ask, answer any questions that you might have. Thanks for your time. I hope you enjoy the session. Thank you. Glad you enjoyed. Thank you guys very much. Be well, thank you so much. Take care, be well. Thank you. Thanks for joining. Bye. Thank you. If there's any questions, I'm happy to answer them. Thank you. Bye. Yes. Thank you. Bye bye bye. Thank you. Bye. Yeah, thanks Mary. Bye. Thank you all. Bye bye.