The Burnout Coach NI

5 things I've learned since becoming a mum ⬇️

👩🏽‍💻 My career is extremely important to me. I always knew this, but now Samuel is here I feel it so much more.

🦸 Single parents are literal superheroes.

🗓️ Organising your week with your partner and delegating tasks is one of the best things you can do for your relationship.

🧖‍♀️ Self-care is non-negotiable. Again I always knew this (my business is built on it) but when there are so many things you no longer have control over, the things you do for yourself and your wellbeing become even more important.

💫 If you have a gut feeling, it's probably right. I never truly understood instincts until I became a mum. If your inner voice is telling you something, don't ignore it.

Mums (and Dad's!) what things have you learned since becoming a parent? Let me know in the comments ⬇️

A rare sight: date afternoon with my 🤍

If you choose to have a partner in life, let’s talk about choosing the right one so you can level up your career without burnout ⬇️

Women have about a million responsibilities, and if you choose the wrong person to do life with then, they’re just another thing to take care of in your already busy life.

Here’s my top 5 tips for choosing a partner that will support you to live the life you want, and do what they can to make it easier 👇🏼

📣 Your partner should be your number one cheerleader, with you in the highs & lows - reminding you of how capable you are of achieving what you want.

🤝🏼 Your partner should understand your goals, and share the responsibility for you getting there i.e. your partner should do whatever they can to reduce the burden on you, to give you more time & space to work on you. They recognise your goals as being just as important as theirs.

🧖‍♀️ A supportive partner recognises the importance of self-care in the journey. They remind you to take breaks, look after your wellbeing and hold you accountable to your boundaries.

🎉 They celebrate every victory, every milestone no matter how big or small.

💕 They are your place of safety, on the days when things inevitably get tough & you feel overwhelmed, they are there to help you…not add to the things that make you want to tear your hair out.

If you choose to do life with a partner, find one who believes in your dreams as much as you do, and will do what they can to make it happen - all while making sure you stay well.

I’ve found this partner for me - I hope you find yours too 🤍 don’t settle ladies!

My 4 step method for maximising your time and energy ⬇️

‌1️⃣ Plan

Fail to prepare, prepare to fail - right?

👉🏼 Take time each Sunday to plan out the week ahead, and each morning review what you have going on that day. Make any changes that you need to make, but make sure you don’t sacrifice your priorities for someone else’s!

2️⃣ Prioritise

The word priority means something that is more important than everything else. So not everything can or should be a priority!

👉🏼 In simple terms, think of prioritising in this way - what must I do, what should I do, and what could I do. With the “must” & “should” do’s being more of a priority than the “could” do.

3️⃣ Be proactive

This one is SO much easier said than done. But after you’ve made your plan, and decided on your priorities, the only thing left to do is to do and do them. When it’s time to do something - DO IT, or if you find yourself with a little unexpected pocket of time USE IT.

👉🏼 Be intentional with your time and take ownership of how you choose to spend it. If you want to lie on the sofa and scroll or go for a nap that’s absolutely fine, but own the fact you’re doing it.

4️⃣ Practise 

Change takes time.

👉🏼 Keep doing these things on a regular basis and just watch how your time and energy levels skyrocket. 

I’m going into more detail on how you can apply this 4 step method to your exact situation in the Fitting It All In Webinar this afternoon at 4pm UK time.  

If you haven’t grabbed your ticket yet, now is the time!

In this masterclass I’ll be sharing:

⚡️How to do it all, without doing it all
⚡️How to have more energy for the things that matter to you
⚡️My 4 step method to maximising both your time & energy

You’ll learn exactly how to maximise your time and have the energy to fit in *all the things* you need and want to do.

This is for you no matter what your current circumstances are. No matter if you work full time, you’re a mum, you run your own business, you’re a student, or you work shifts.

Head to the link in my bio for all the details, or DM me the word TIME and I’ll send you the link.

When you’re stressed at work, you feel overwhelmed and less capable of getting everything done, which then makes you more stressed. It’s a vicious cycle 😩 

A huge part of fitting in everything you need to do, is keeping stress to a minimum so you don’t feel overwhelmed. 

This is something I’m covering in the live webinar Fitting It All In on 4th June. 

In this masterclass I’ll be sharing:

⚡️How to do it all, without doing it all
⚡️How to have more energy for the things that matter to you
⚡️My 4 step method to maximising both your time & energy

You’ll learn exactly how to have the energy to fit in *all the things* you need and want to do.

This is for you no matter what your current circumstances are. No matter if you work full time, you’re a parent, you run your own business, you’re a student, or you work shifts.

‌Sunday 4th June at 4pm UK time 🤍 Head to the link in my bio for all the details, or DM me the word TIME & I’ll send you the link!

Do you ever look at some people and think “wow, how the hell do they do it all?” 😩

Maybe you think they have superhuman powers of organisation, or have somehow found an extra 3 hours in each day because how else could they possibly fit it all in?!

You question how everyone else does it all, but you always feel super overwhelmed…

The problem isn’t you. The problem is that we’ve been programmed to take on responsibility for managing *absolutely everything* that goes on in our work and home lives. 

The secret to fitting it all in, is choosing what you want to fit in. 

Nobody can do it all, all at once. We all have choices to make when it comes to how we spend our time, and what we put our energy into. 

I know you’re done with feeling overwhelmed, and you’re ready to spend your time and energy on the things that matter most to do then you need to join the Fitting It All In live masterclass on 4th June. 

In this masterclass I’ll be sharing:

⚡️How to do it all, without doing it all
⚡️How to have more energy for the things that matter to you
⚡️My 4 step method to maximising both your time & energy

You’ll learn exactly how to have the energy to fit in *all the things* you need and want to do. 

This is for you no matter what your current circumstances are. No matter if you work full time, you're a parent, you run your own business, you’re a student, or you work shifts. 

This masterclass will be perfect for you 🫶🏼

Head to the link in my bio to grab your ticket now, or DM me the word TIME and I’ll send you the link.

Right now, you’re feeling constantly overwhelmed. Like you’re on a hamster wheel and no matter how hard you work to get on top of things, it never seems to happen 😔

Even when by some miracle you manage to get everything done, the feeling of overwhelm is still there. 

You long to feel in control, but instead you feel like you’re on autopilot just going through the motions and doing things because you have to. 

If this sounds like you, I get it. I’ve been there. But it can get easier 🤍

The demands of life are still there, in fact I’m probably busier than ever. But I also feel in control of the time I do have. When I start to feel overwhelmed, I know exactly what to do to overcome this. Just take a step back, breathe and make a plan for how I’m going to tackle all the s**t that needs done. 

If you’re currently feeling overwhelmed with everything you have going on, but you want to feel in control then the Fitting It All In Masterclass is for you. 

In this masterclass I’ll be sharing:

⚡ How to do it all, without doing it all
⚡ How to have more energy for the things that matter to you
⚡ My 4 step method to maximising both your time & energy

You’ll learn exactly how to have the energy to fit in *all the things* you need and want to do. 

This is for you no matter what your current circumstances are. No matter if you work full time, you're a mum, you run your own business, you’re a student, or you work shifts. 

This masterclass will be perfect for you 🫶🏼

I know you’re ready to stop feeling overwhelmed and to take back control of your life. It’s time to take the first step. 

Head to the link in my bio to grab your ticket now, or DM me the word TIME and I’ll send you the link.

On Sunday 4th June at 4pm I'm hosting a live webinar called Fitting It All In: How to have the energy to fit in all the things you need and want to do…and then some.

In this masterclass I’ll be sharing:

⚡️How to do it all, without doing it all
⚡️How to have more energy for the things that matter to you
⚡️My 4 step method to maximising both your time & energy

You’ll learn exactly how to have the energy to fit in all the things you need and want to do.

This is for you no matter what your current circumstances are. No matter if you work full time, you're a mum, you run your own business, you’re a student, or you work shifts.

Send me a DM & I’ll send you all the details!

I’m currently working on a series of webinars called “How to beat burnout” which will be held in May & June.

Your input would be so valuable so I can make the content as relevant & as helpful as possible. If you have a spare 5 minutes, I’d appreciate you filling out this short form 🤍

"How to beat burnout" research questionnaire Thank you for completing this short questionnaire - the information you provide will help me create a new series of webinars called "How to beat burnout." As a thank you for completing this questionnaire, you will be offered a discount code for 25% off the webinar most relevant to your industry when...

If you’re feeling burned out at work, this post is for you.

So many people can relate to feeling burned out at work at some stage in their career.

Maybe it’s due to a super stressful workload, a pressuring environment or you working yourself into the ground so you can climb the ladder…or even just keep your job.

I’m not taking away from any of those things, sometimes they can’t be helped 🤷🏽‍♀️

So, instead you can control the controllables.

Life is busy & it can be super tempting to stay up late, get up an hour early & rely on extra coffees to keep going throughout the day…

Although sleeping less, extra caffeine, quick ready meals, skipping your down time etc feel like they help you achieve more by giving you more time, in reality we all know they don’t work in the long run…and will probably be detrimental to your productivity and performance over time.

When you choose to nourish yourself on a daily basis, and do the best you can to feel good, you can take that energy and apply it to whatever your goal is right now.

So as we head into a new week, don’t neglect what you to do to need to be your best self 🤍

For me this looks like👇🏼

✨ Daily meditation
✨ Daily reading
✨ Daily beach walks with Samuel 👶🏻 & Lola 🐶
✨ Healthy, tasty meals (& a takeaway at the weekend)
✨ Run 3x a week
✨ Prioritising sleep (as much as I can with a 4 month old!)

What can you do this week to control your controllables? Let me know in the comments.

What to do if you get home from work and feel exhausted 🥱

P.s the answer isn’t just to take it easy or get more sleep…

How often do you get home from work and just want to slump on the sofa, order a takeaway & watch Netflix all evening? 😴

So many people I speak to tell me they feel like this all the time. All the time?! That isn’t normal. Well, maybe it’s “normal” - but it’s definitely not okay 🙅🏽‍♀️

So how do you go about changing this? (Don’t worry - I’m not about to tell you to just relax and get more sleep).

Although, extra sleep would definitely help. But it’s more than that. It’s about knowing what exactly is draining your energy so you can do something about your specific problem.

👉🏼 Is it that you’re so busy at work that you haven’t had a minute to take a break all day?
👉🏼 Is it that your job is super stressful and you’re mentally worn out?
👉🏼 Is it that the work you’re doing is unfulfilling & the boredom of it is draining you?
👉🏼 Is it that you stay up late, even when you know you’ll feel worse in the morning? (Just the one point on sleep I promise)
👉🏼 Is it that you don’t make time to meal prep or make nutritious food choices so you end up fuelling your body with rubbish food and caffeine to keep you going?

Is there a possibility it’s a combination of all of the above?

Whatever it is for you, this week make the decision to take a step in the right direction and change just one thing that will result in you having more energy ⚡️