As I mentioned, thank you once again for joining my session. And today I'm going to talk to you about hacking burnouts and reaching peak performance.Um The last year was actually um uh took, took me on unexpected journey to what I believe is uh my truest self at this moment. And I would like to share this with you because I believe that maybe some of my recommendations might help you reach the next level uh for your well being as well. So first things first, um who am I so besides being a community uh builder for the Google Development Group, uh um communities in Bulgaria, I'm also an important and communications expert. And uh I am one of the activists at the gay and lesbian uh accepted by society Foundation in Bulgaria, which is one of the very first NGO S uh in Bulgaria that fight for equal rights for the LGBT Q I community. But I'm also a gym lover, a scuba diver wannabe bio hacker, which is why I made this presentation today. I'm also an amateur painter slash designer sometimes when I need it. And also for, for my uh my own peace of mind.

And I'm also an adventurous wonder junkie and I love a good adventure and to travel here and there. So uh let's move on. Why am I talking about this? Really? So um this year was yeah, real roller coaster of emotions for me. Um And I believe that whenever you experience something so, so outstanding and so uh unique, you need to share it with other people. So maybe you can inspire them to do something better for their lives as well and to keep it um to move straight to the point. Um This unexpected journey um started when I lost my father near the end of 2020 which uh which was actually actually a real torment for me really. Um So this was uh we were very, very close even though I left home uh 11 years ago. And unfortunately, as I am an only child, the rest of my family um looked to me for strength that I was not ready to acquire so soon in life. However, regardless of my personal loss and uh family loss, there were, there was also my overwhelming work schedule. I also had to do events for my communities. I had other responsibilities um that I had to take care of. And I felt very, very lonely and alone and I also felt burned out on all fronts and sitting like this for several weeks. Uh In the beginning of this year, I decided that this is definitely not how my father funny, sarcastic and positive father would like me to live my life so stressed out.

So I decided to make a change and I decided to start with a small change and a change that I'm already comfortable with, which is fitness. And since I started, um, exercising, maybe seven years ago, I believe fitness made me, um, made me, made me transform, not only my body, but also my way of thinking about uh a lot of things and also my emotional intelligence, which I believe increased and generally my intelligence, intelligence really.

Um But um um this is something small that I'm comfortable with and I decided that this is, this change has to happen, not only for my body but also for my mind and my soul. So to keep uh to, to, to go straight to the point as I mentioned, go small to go big and in order to hack your burnouts and starting, uh I'm going to talk with this reference to fitness. However, for you, it could be something completely different. But I would like you to tell, I would like to share with you how I actually implemented all of this. And since I believe that most of us are women in tech here. Uh not like me really, I'm more of a communicator. Uh I believe that you would like this uh very good um way of structuring my, my presentation with um with lines and uh using a mind map really. So as I mentioned, uh implementing fitness, not only for my body but also for my mind and soul and this is how I'm going to continue with uh with the slides now. So of course, fitness for the body, everybody heard about eating healthy if you already are doing this. Um Then that's great. Congratulations. Um I then you will be way more comfortable implementing some further changes on that side.

So if you already are eating whole foods, um, meaning that you are nurturing your whole body, um, not eating junk food, then you can definitely try, uh, hacking your body and see how you would feel if you abstain from certain foods that you've always wanted to try, even though you're not, they're not really your thing.

For example, I'm a meat eater. I come from Eastern Europe. Uh So, uh, for me eating meat is actually, uh, always on the menu. However, I decided that maybe I should change something about it and not be so, uh, not have prejudice, uh, about this, uh, this lifestyle. So I decided to implement one vegan day per week and abstain from meat for, uh, for, for the rest of it. And I actually went into, um, went into vegetarian mode for almost two months and what I did was actually look to my body and make sure that, um, um, that I notice how my body feels about this change. So now I eat meat only once per day and I still have that vegan day, once per week. So that's, uh, uh, my body, it keeps on eating, uh, is being nurtured and, uh, by healthy nutrition, but it comes from different sources. Right. So, the, the, the idea here is to eat whole foods, um, work out on your body at least three times a week if you're not comfortable. Of course, this is my three times per week. I've been doing that for, for seven years now. But for you, you can start really small. You can start with 10-K steps, uh, per day. You can start with one workout per week. The idea here is to activate your whole body.

So do something that is actually, uh, making you work out the whole body, really, not just parts of it and last, but not least be consistent until you turn it into a routine or a lifestyle really. Um, the idea here is to do something about this part of your fitness of the being, uh, for your well being. So that, uh, it would contribute to this, um, uh, to hacking your burnouts mostly because, because if you keep your body active, you definitely, um, are able to cope with the stress much more easily because this kind of stress is actually healthy. Next fitness for the mind, of course. Um, so here, my suggestion is to read books if you don't have time to read them then listen to them. I do this in my morning walks. For example, this is one other change that I implemented when I decided that it's time to hug the pronouns. So I started listening to audio books uh on my dog walks. Um uh and for example, I read uh before bedtime without my any, any screen time. So, so um I leave my phone in the other room so that there is no screens in my bedroom and definitely having a healthy sleep is also a way for you to uh hack your burnout. So make sure you get that and avoid any distractions before bed.

So besides reading, um not only just read books about uh random stuff, make sure that you have uh books for that contribute to your, your professional development and books that contribute to your self development. So uh so that you are not only paying attention to your work life, but also to, to you and your self development as a human being, maybe you can uh you can do this. I don't know, you can go into mindfulness books, maybe you could, you would like some psychology books, maybe economics books, even to, to learn how the world works. For example, the idea here is to keep your brain active and be neuroplastic. Um Another way to do that is to pursue your creative flow, meaning doing stuff with your hands or your body again. So that, but something creative and this is um this is actually a really great way to actually vent from, from the responsibilities of your daily lives really. And of course, learn a new skill, maybe sign up for cooking class or learn how to play some instrument. Maybe you would like to learn a new language. Um Anything that you will be comfortable with. So I'm giving all of these suggestions to you as a way for you to uh pick just one thing that you are passionate about maybe and uh something that you're comfortable with so that you don't put extra stress onto your lives and I can give you some recommendations uh If you'd like after, after my talk again, create a routine here.

Um so that you can avoid these distractions and also uh another hack, keep a list of all tasks that you are doing. So no matter if you're doing the laundry in the morning or you have a big deadline uh tomorrow or which you have to cross off your task list today, just keep uh your tasks um on the list, all of them regardless of how big or small uh they are. This is also going to give you a sense of fulfillment. Um And last, but not least you can use some brain apps to track your progress. I personally like peak, but there are other brain apps out there um that uh you can use and they are definitely going to uh contribute to you to see actually the flow and how your brain is still uh expanding and it's neuroplastic. And now the last part is about the fitness of the soul. I called it spirituality. But, uh, because this is it for me, but for you, it could be mindfulness, it could be just presence, whatever you call it if you're not a religious person. Um So, so the idea here is to uh be aware, not only of the present moment but of your uh sense of being, right? So uh first time I'm going to start with my suggestion to be present and aware now.

So the best way to do that is to have a daily dose of gratitude. I personally love waking up with a smile on my face every morning, even if I don't feel like smiling this morning. Uh This is a great way to hack uh yourself into having a positive start of the day. Uh Also, I have uh implemented this practice of being grateful and thankful for, for all the, the things that I'm I'm having in my life currently and not thinking so much about the things that I'm lacking. Um Also get a daily dose of unconditional love. My dog is doing that for me, for you. It could be your uh um lover, your partner. Um maybe sister, brother, family doesn't really matter. Um The idea here is to, to again be present uh avoid the screens. Um Really and just be uh feel this unconditional love either for somebody around you or for yourself. And another way to be present is to go to nature regularly. Um Even having a couple of trees around, you can help with that really because of the air that you're going to breathe and just this sense of calm, uh that you're going to get from it. Um Be honest about your emotions and reactions.

Basically, the idea here is to observe yourselves. And um I'm not saying that, for example, men are not emotional, quite the opposite, however, they don't cope with P MS for example. So, so we know, uh you know, as, as women, for example, that we cope with this uh um much harder than uh than the rest of the population, more or less. So, uh the idea here is to, to make sure that, you know, the reason why you react to something in a certain way and why do you feel this emotion right now? So what is the trigger that you are uh having here? And maybe if you notice it and I'm sure that if you actually notice the triggers within yourselves, then you will have actually half of the tool kit needed to actually cope with the stress and the burnout that it's giving you. Um because some, sometimes the negative emotions are actually just another trigger for your burnouts and uh start a soulful routine. So if you're not into meditation I personally meditate. Uh first thing in the morning after my gratitude routine and unconditional love routine.

Uh I also recently implemented the Wim Hof method uh the iceman if you've heard about him, however, I know that cold showers are not for everyone. So maybe this might not also be your thing. It doesn't really matter, maybe start with something really basic like breathing just if you take the time to be aware and to practice breath work, then you will actually feel the, the difference in your emotional states and uh the way that you are dealing with daily tasks or struggles.

And this is these are my suggestions for you to go uh small in order to go big and achieve this continuous state of well being. If you practice this every day, no matter what, uh which is something that I did for several months. Now, um you are going to actually reach your peak performance, meaning that you will be extra productive on all fronts. Uh And you will not even actually notice it. Uh Because if uh let's say that up until last year, I felt completely burn out even just from my volunteer work and my uh professional work now, I feel like I can take up more responsibility and be more active. Uh not only on the community uh side but also on uh I feel way more productive and creative in my uh work. And um you are going to feel like you can take on the world really. And if you find the balance for yourself, which is the idea behind this talk. So you don't have to do everything as a checklist from all these things that I give you as a suggestion. If you just pick one from, uh, from the fitness for the body, fitness, for the mind and fitness for the soul, just one practice and implement it daily, then I'm sure that you're going to reach, uh, your truest self as well.

And you're definitely going to, uh, feel way more, um, present, aware and happy. And when you see a burnout coming, you will actually notice it in, in time to actually stop it and avoid it. So currently the only limits you have are the ones you put on yourself. So become your true self and then just don't stop her, him or them because once you expand your knowledge on that level, then you would like to expand it some more this journey. It never really stops. So I wish you to make yourself proud really. And thank you for joining me today.