Heal from Burnout with Julia Arndt

Hey so I wanna know…

Do you know what burnout feels like?

You probably know the common symptoms like:

  • Having zero creativity.
  • Being tired AF allll the time.
  • Dreading going to work – or sitting down at your desk to work.
  • Feeling slow… and like everything you touch falls apart instantly.
  • Maybe burnout to you feels like seething white hot rage at the thought of having to do this shiz AGAIN.
When you hit these kinds of symptoms, you’re due for a lonnnnnnng recovery period.

Which you may or may not be even able to get.

Today I’ve got a special guest joining us… 

Who specializes in helping “burned out high achievers” return to a better balance in their life.

When I met Julia Arndt, I was like: “OMG, you need to come on my podcast. My peeps need you!” LOL

And she said yes right away.

Now, let me tell you a bit more about Julie before we dive into our conversation.

Julie is a performance coach who helps people (especially entrepreneurs, creative professionals, and go-getters) manage their stress – and actually achieve true work life balance. 

Over the last few months, I’ve heard tons of people in my community talk about how they’re burned out with the whole online thing.

Sick of Zoom calls.

Of staring at their laptops… at their phones.

They’re over social media.

And tired of trying to convince other fatigued people to hang out with them online.

I mean… I get it.

It’s a real thing.

But I have to tell ya… the online space is booming.

So if you’ve got a digital aspect to your biz… or you wanna ditch your soul-sucking job and tap into the unlimited income you can make online…

This is the place to be.

Because I’ve got an awesome freebie to give you today.

And it’s a handy guide for healthy hacks to stay grounded, calm, and sane.

So if you’re feeling burned out AF right now… no worries.

This (plus the right essential oils, LOL) will give you a handful of hacks to focus on.

And leave the rest for later. 

Stick around till the end of today’s episode where I’ll give ya the link.

Cuz I don't wanna keep our guest waiting any longer…

So are you ready to get the inside tips on how to break out of the burnout zone? 

I sure am… so let’s welcome Julia!


Welcome to the whole you, where we take your passion for holistic wellness and turn it into a profitable reality. In other words, make some money. Now here's your host, Haley Hobson.

Hayley Hobson (00:10):
Hey, my friends I'm Haley Hobson, and I'm so glad you're here. Welcome to the whole you podcast, where I share tips to help entrepreneurs and creative professionals. Like you implement healthy hacks and habits, so you can eat smarter, rest better and get it all done. Hey, so I wanna know, do you know what burnout feels like?  you probably know the common symptoms, right? Like having zero creativity, being tired AF all the time, dreading going to work or sitting down at your desk to work, feeling slow, and like everything you touch falls apart instantly, maybe burnout to you feels like seething white, hot rage.  at the thought of having to do all this again. And when you hit these kinds of symptoms, you're due for a long recovery period, which you may or may not even be able to get today. I've got a special guest joining us who specializes in helping burned out achievers return to a better balance in their life.

Hayley Hobson (01:22):
And when I met Julia Arndt, I was like, OMG, you need to come on my podcast. My peeps need you . And she said, yes, right away. So now let me tell you a little bit more about Julie. Before we dive into our conversation. Julie is a performance coach who helps people, especially entrepreneurs, creative professionals, and go-geters manage their stress and actually achieve true work life balance. And over the last few months, I've heard a ton of people in my community. Talk about how they're burned out by the whole online thing, set of zoom calls of staring at their laptops at their phones. They're over social media and tired of trying to convince other fatigued people to hang out with them online. I mean, I get it. It's a real thing, but I have to tell you, the online space is booming. So if you've got a digital aspect to your biz, or you wanna ditch your soul sucking job and tap into the unlimited income you can make online, this is the place to be because I've gotten awesome freebie to give you today.

Hayley Hobson (02:38):
And it's a handy guide for healthy hacks to stay grounded, calm San. So if you're feeling burned out A F right now, don't worry this plus the right essential oils  will give you a handful of hacks to focus on and leave the rest for later. Leave the rest for later. Stick till the end of the episode, where I give you the link. Cause I, I don't wanna keep our guests waiting any longer. So are you ready to get the inside tips on how to break out of the burnout zone?  I sure am. So let's welcome, Julia. All right. Welcome Julia. .

Julia Arndt (03:18):
Hi. I'm so excited to be here. Thank you so much for having me. Oh,

Hayley Hobson (03:21):
Good. It's so good to have you too. Thanks for being here. I was wondering, can you share a little bit, first of all, just about what you do and why you're so passionate about it?

Julia Arndt (03:32):
Yes, of course. So I'm a peak performance coach and stress management trainer. Since three years, I started my business on February 1st, 2019. So I just celebrated my third year in business, which is super exciting. And I work with high performers, high achievers, peak performers, sustain their performance over time and avoid burnout. And I'm super, super passionate about this because I worked for Google for seven and a half years from 2011 to 2019. And I burned out in 2018 and had kind of that experience myself and, um, got really passionate about the subject because I had the realization that once I burned out, there were a lot of internal resources available to me to help me through this, which was obviously incredible, right? Like for example, um, medical leave, employee assistance programs, internal resources about burnout and things like that. But up until this 7 years into my career at Google, I had never really heard about how to avoid burnout people.

Julia Arndt (04:39):
You know, sometimes you would hear from a colleague that said, oh, this person is on leave and you wouldn't really know why. Right. But I felt super, super alone in that journey. I felt super guilty. I felt really exhausted and I wasn't really sure what the right thing to do was so it, it became my mission to basically help people, not just at Google and in the tech world, but just overall understand that we can be high performers. We can do a lot of work, but at the same time, it is also really important to balance all of that energy that we're giving out and refill our tanks again, in order to sustain that performance over time as well, because there's a lot of research that shows that, especially in the tech world, especially in the consulting world, 50 to 60% of employees burn out. And so that's really, really high. And I always wonder why, why are we not being equipped with the right tools and systems right from the get go in order to avoid that from happening, because it's very apparent that a lot of people struggle with it. And that obviously employee retention is really, really expensive. So if people just leave because that's the only last thing, um, that they think is, is the, is, is what they can do in order to escape burnout. Then that's obviously not really healthy for the company either so well,

Hayley Hobson (06:01):
Let's actually, let's actually talk about that for a second. Cause there's a couple, there's a couple of different things to unpack here. One is people get burned out two, why do they get burned out? Three, why aren't companies more equipped to deal with it? Like why don't we know how to address that? And four, entrepreneurs get burned out too. It's not just employees. So, you know, the listeners hear a lot of people are, are, are running their own businesses or they are an employee and they're running their own business. So I wanna make sure we're addressing that entire community because I'm not gonna lie. Like there are days where I wake up and I'm just like, Ugh, the grind again, because I put myself in a space where I didn't recover and give myself, you know, certain blocks of time or days or, or space.

Hayley Hobson (06:43):
And, you know, one tip that I will add here myself is that when I have a day where I'm traveling or I have a day where I have a really stacked calendar, for whatever reason, that's the way it appeared or a couple of days, like I might be launching a course or I might be, I might be at the end of the month where we're closing on a bunch of sales. I know to then give myself, even if it's not a recovery day or personal day, I know to lighten up the calendar afterwards. And so for entrepreneurs, I definitely wanna make sure that we're addressing that. Even in my daughter's school, she's 12, they have a late start on Wednesday. So they start school at eight Monday, Tuesday, Thursday, Friday, they start school at nine on Wednesday. Just that one hour, not only helps the kids recover and give them an extra hour of sleep. It helps the parents not have to deal with getting them out that early in the morning, cuz normally we're leaving the house just after seven. So there are ways to build in this rest or recovery or, or, or flow. I'm gonna even just call it flow because your days are never gonna look the same, especially if you're an entrepreneur to build in that flow. So that natural rest occurs.

Julia Arndt (07:57):
Yes, you are addressing a super important topic because I always tell people, well, if you just leave the corporate world, because you feel like that's the last resort, you are actually going to take all these bad habits and skills with you. So even if you are building a business, you might burn out again. It's very, very common. And I've worked with a lot of people, one to one as well that that had multiple burnouts until they realized that it was their, you know, it was a problem within, instead of a problem without like, um, you know, I think when we are in this burnout cycle, we oftentimes make our external environment responsible for how we are feeling, right. It's if only my manager would be different or my project would be different or, you know, um, I would have an hour extra, then I would be so much better, but it is really about what kind of changes can you make and what kind of skills and habits can you learn in order to support yourself? We shouldn't just rely on our company or that external world to support us with these different things. So, um,

Julia Arndt (08:57):
I think it's really awesome, um, that your daughter has like that one hour per week later start, like those are really yeah. Simple things that make a huge difference. I also, we talked yesterday, Hailey on my podcast and I had a big day yesterday. I literally got up at six in the morning. Um, I started my new 10 week online program recorded. A lot of videos, went on a couple of different podcasts. I had, I had a really busy day and I feel it today. So today I'm like you said, I'm lightening up my load and I have a little bit of a lighter day in order to help my body recover and recharge because we are not made to be on 24 /7. And we think we are, we think we are super humans and we all would love to just grind all day long, but that that's actually going the wrong direction. And um, depleting us more is what we oftentimes don't understand.

Hayley Hobson (09:55):
Yeah. A hundred percent. I agree with that. And you know, there's so many creative ways to build that in it's it's interesting because I think that there's a, a message out there that like, we shouldn't go hard and we shouldn't like stack the day or we shouldn't have days like you had yesterday, but I actually don't believe that. I think sometimes we go into flow and we get to work that hard and we get to grind it out, but we just need to know how long we can do that for before we recover. So I'm a person who knows that when I take a flight and I land after five, it doesn't necessarily work for me. It's not that I won't ever do it, but let's just say I land at 5:30 and then I don't get home to my house in Boulder until 7:30, cuz I've gotta get outta the airport.

Hayley Hobson (10:38):
And then I gets an hour drive home. And then I, now I gotta unpack. And all of a sudden it's 8 39 o'clock at night. Well, that's the time I'm already asleep. So I know if I have an option, I like to take a flight earlier so that I'm in my house at five o'clock. And so that I have an evening to unwind because if I can't unwind in the evening, then I end up like shooting straight from, you know, whatever it is, 10,000 feet plus in the air 30,000 people plus in the air right into my Monday or whatever day it is. So I know like try to, and it doesn't always happen, but if I can't do it and I have a later flight or even a late flight or even a red eye flight, which is even worse, I know that I prepare myself the next day more gently.

Hayley Hobson (11:21):
Like there are ways of looking at your calendar where you give yourself that kind of break. And again, I'm an entrepreneur. I work for myself. I run my own business. I provide an enormous amount of flexibility in my opinion, for the people who work for me, they all work from home. If they wanna go get their kids in the middle of the day, they can, if they feel like they need a mental health day, I can, they have like in their contract, certain amount of days that they get off a year. But honestly I don't care how much time they take off. I really don't care how much time they take off as long as the business is doing well. And when I get to travel and I'm when I'm doing my thing and I'm a lot of it's for work and I'm not around, I don't care what they're doing as long as the support is there, which I know that it is. So, you know, you can either find a company like me like that is that flexible. Or you get to use your voice, whether you're working for yourself or you're working for somebody else. And you get to ask for time to recover because the bottom line is you are responsible for you. If you are burned out, it's no one's problem, but your own and you created it. Mm-hmm  yeah,

Julia Arndt (12:32):
Yeah. That's exactly right. And you know, you asked the question, which I think is really important to answer. Why are high achievers more prone to burn out? I think is just because we have proven over and over again that we can, that we can deliver that when we are pushing our boundaries. And when we're just grinding through, we can be really, really successful. And you know, in our early twenties  that might work totally. Okay. Right. We are maybe a little bit more resilient. We have a little bit more energy, but the problem is, is that in that timeframe, we are learning a lot of unhealthy habits and we think that that's just the way it has to be in order to be successful. So when people talk about almost, you know, um, rave about I'm super busy, I had to work at night again and I had to work during the weekend.

Julia Arndt (13:20):
Again, it's almost that societal status of wow. You know, they're really busy. That's really good. Right. But we, we haven't really, um, applauded the people yet that are saying, Hey, I am actually taking, I'm actually only working four days a week and I'm only working 20 hours a week and I'm really successful. Right. Then we are always a little bit like, Hmm, how can they do that? Right. So we always question that a little bit. So it is really about those, those habits that we have learned and that we have accumulated. And that's why I'm saying as well. It doesn't matter if you work for yourself or you work for a company, it's the habits that have that you have built. Um, and so it is really about breaking these old, you know, routines and breaking these old patterns and creating healthy systems. And that's why I'm really questioning that with, with the corporate world that I'm really, you know, working still, because I think that when we are equipping employees and entrepreneurs, just people in general, when we're equipping people with the right tools, then we can help them to understand why it is so important to not burn out and to manage our stress levels on a day to day basis.

Julia Arndt (14:28):
It is not enough to go on vacation once a year for 10 days and tell ourselves that's our time to recharge. We need to recharge every single day. You are charging your phone and your laptop every single day as well because the battery at the end of the day is empty. And that's exactly the same way of how your batteries work in your own system as well. But you know, again, I'm talking to so many people and people are very good at ignoring those signals, ignoring what our body is trying to tell us, ignoring what our mind is trying to tell us to, to really pay attention to these warning signals, um, that would actually help us to avoid burnout or that would help us to avoid anxiety attacks or panic attacks, very common in kind of the burnout world. And, um, yeah, I'm super passionate about that.

Julia Arndt (15:14):
I think we can learn it. I, you know, it's like, you know, I always say, and I know you are super, super passionate about time management as well and about organization. And I always say we didn't, we never learned that nobody has ever taught us how to manage our time. We didn't learn it. I at least I didn't, I didn't learn it in high school. I didn't learn it in college. My parents never taught me how to manage my time. My company never taught me how to manage my time. I never learned how to say no and set boundaries. Those are all things that are so important in today's world, where we are constantly connected. And when we are where we're constantly, where we could work 24 7, because there's always someone in a different time zone that's available and that could work with us. So to learn these really basic and simple skills, but then apply them in our lives is the most powerful thing you can do in order to create really a life that you love, because you're not overwhelmed and exhausted and stressed all the time. Does it always work as I'm, I'm very happy that you said that Hailey  yeah, of course we can sometimes try our best and sometimes it doesn't work, but at least we can have that awareness. Right. Yeah. And we can try our best.

Hayley Hobson (16:21):
I think there's gonna be a lot of revolution, like, like coming up now, teaching people, things that we just didn't, and it's not a bad thing that we didn't learn it before. Maybe there just wasn't a need to learn it before until the world evolved and revolutionize the way that it is. Like, when you think about when you were a kid or my parents were kids, they didn't have the internet and they didn't have, they didn't have phone. Like they didn't even have phone services the way that we did I'm I've been watching a series on Hulu that takes place in the nineties. And you know, even back then, like the phones were attached to the wall and there was like call waiting that you had press the button, like people weren't available 24/ 7. Like they would walk away from the wall and then they wouldn't be reachable.

Hayley Hobson (17:04):
Okay. Like, imagine that, like in order to actually see somebody or connect with them, you had to go to your wall, pick it up, hope that somebody's standing by their wall or you had to drive to their house. So our world has changed so much in the last couple of decades. And it's possible that we didn't need those skills back then because we weren't like sucked around like, you know, squirrels with so many distractions around us, things buzzing and things, beeping and things. And, you know, and, and things flashing at us. Like it just wasn't happening. So it's okay that we didn't learn it before and now we get to figure it out and we get to teach it to other people. And if you are listening here, you get to be responsible for teaching it to yourself. And it's not just like learning time management skills or, you know, knowing how to put yourself to bed at night or knowing how to say no.

Hayley Hobson (17:58):
Like all of these are obviously things that help you take care of yourself or turning your devices off at night or turning your notifications off. But it's also learning like you, you made an analogy earlier, you talked about, um, filling up your tank. You talked about, I don't remember the exact words that you used, but you talked about how, oh, you recharging your phone. Mm-hmm . And um, we, we get to recharge our, our own internal battery was the, was the analogy that you were making, but I'm gonna add that we get to recharge it proactively. Like we don't want to wait until it's drained. I hate it. When I see my phone is on 20%, just by the way, like that stresses me out. Like not to be able to work and have access to the things that I want. So when my phone is dialing down there, then I know that I'm looking for a charger and I'm going to be, I'm going to be charging it soon.

Hayley Hobson (18:51):
Right. In fact, I'm looking at my computer right now and my computer battery is down to 20%. So I'm gonna go ahead and plug it in right now, rather than getting kicked off this podcast episode with you. Right. So some of the ways that I like to recharge are also like taking care of what's being, going in my mouth. Right.  or, or what's going in my ears. Right. Or what kind of energy I'm surrounding myself? Like, who am I looking at? Or what is it that I'm putting on my body? I take a really good amount of time, like nourishing myself. And I don't mean nourishing, like literally, like making sure I'm enough getting enough calories, although that too. But I have a bath time, evening routine. Like last night I got in the bath at 5 45 and I got to, you know, just relax with salts and magnesium and tea in my bath for 30 minutes while I watched a Hulu episode.

Hayley Hobson (19:48):
Right. And then I got to connect with my husband. So building those kinds of practices, self-care my husband said to me today, you know, he said he doesn't normally ride our Peloton. He loves to be outdoors. I'm the one that rides our Peloton. So he's, he, he got up this morning. He said, what time are you riding the pellets? Are you riding the Peloton today? Yes. What time are you riding it? I don't know. Maybe around eight. Well, can you do it right now? Nope. I can't do it right now because now I'm doing my morning routine and I don't just wake up and get on the bike. Like it was all planned. I got to do my Instagram stories. I got to do my facial routine. I got to take my supplements. I got to hydrate. I got to get my daughter off to the bus stop. Even though he physically drove her. I got to hang out with her in the kitchen a little bit. I got to look at my calendar and I, I know how long that all takes me. So no, I wasn't gonna be ready to get on it until eight o'clock mm-hmm . And,

Julia Arndt (20:36):
And I love that. You're saying I got to do these things not. I had to do these things. I, I got to do that, right. It was my choice to spend the time that way. And that's so, and you are addressing a really important topic, which is really the routines and making sure in the morning that you are again, filling your energy tanks and making sure that you're showing up as your best self for the rest of the day. And sometimes we can do that. You know, there are days where I'm sure you do that as well, and you still don't feel a hundred percent and then you need to listen to that as well. And so then people will probably wonder, well, but I still have to work and I still have to get work done. And you know, sometimes I'm also laying on the couch or I'm laying in my bed and I'm doing another email or something that really, you know, that's really important that needs to get out. But I don't know. I think it's a practice and it's, it's not something that you'll be perfect at from one day to another, but really thinking about what do you need in order to feel like you can show up as your best self is a really important tool. So how do,

Hayley Hobson (21:37):
How do people figure out how do people figure out what they need? Like what's your approach to coaching them through what do you need and what are the signs that you actually need? Something .

Julia Arndt (21:46):
Yeah. Great. Great question. Well, so let's start with a letter. So what are the signs that you need? Something we, there are, you know, based on the high amount of stress that people experience when they work a lot, because one of the things that we don't know is is that as we are working and as we are using our brains, we are in our sympathetic nervous system, state fight or flight, even though we always thought in the past that it's only related to emergency situations. It's, that's not the way, like even when you're just working all day long, you are expanding energy. So you are using adrenaline and, um, cortisol the two main hormones in order to keep you going. If you wouldn't have that stress, then you wouldn't be able to perform. There's actually something really interesting called the stress performance curve. If people want to look it up , as we are talking on Google, and you can see that if you don't have stress, you're not able to perform, you actually need adrenaline and cortisol to perform and to be focused and to be active.

Julia Arndt (22:43):
However, it doesn't just, you know, it's not a linear curve that just goes up. It actually goes back down at a certain point. So there is kind of your sweet spot of your own peak performance. And then when you are having too much stress, you are not going to be more productive. This is kind of the, um, I think the myth and the, the misconception that we think, oh, I just work more and I'm gonna be even more productive, right. I work 24 hours and I'll be just the best of the best, which is as we all know, not the truth. And so, as we are going down on that stress performance curve, we will get our first signals physically and emotionally, mentally again, why I wanna explain that a little bit as well. So when you are having adrenaline and cortisol, that's, that's released in your body, you are in the fight or flight system.

Julia Arndt (23:30):
And as you are in that fight or flight response, all of your main bodily functions, your immune system, your cardiovascular system, and your digestive system are slowed down to minimum functionality because your body is focused on giving you energy where you need it the most, which is usually your brain, right? Because you are working . And so if we are not paying attention to ourselves and we are constantly running these really important systems on like minimum functionality, of course, that will have huge effect. 90% of people that go to the doctor today are people that are having issues that are stress related 90%. So, you know, physically then that would show itself as migraines, as digestive issues, as, you know, getting constantly sick. Like your immune system is not a hundred percent or heart. You know, you, maybe you feel like you get a panic attack or you feel really high anxiety.

Julia Arndt (24:27):
All of these kind of things are your, like your physical warning signals. And then there's obviously also emotional ones. Um, when you are in that fight or flight response, again, your body thinks that you are kind of in that danger zone. And so it is responding a lot more emotional to things that you would maybe usually not respond to as emotionally. You, maybe you are super angry all the time or frustrated, or you take everything super personally, right? Every email that comes in feels like a personal threat to yourself. That's a bad sign. That means that you're not really well balanced. And so paying attention to these kind of signals. And then obviously the, the, the, I I'd say the generic ones of like high anxiety feeling super sad or depressed, right? Those are all, those are all signals. So sitting down, or even when you're just listening right now to think what is my early warning signal, because we all have them.

Julia Arndt (25:18):
And, um, if we just take a moment to reflect on that, okay, now I have created awareness around. Maybe it's, it's maybe a twitching of my eye, or I have like a tinitos in my ear. Like it could be really anything. Right. And then the next time that comes up to, to be like, oh, here's my early warning signal that maybe I've been pushing myself too hard again. And now, you know, okay, now I can react. Now I can actually make a decision. Hopefully obviously the goal would be to never get to those early warning signals, because that already means we've depleted our energy reserves on, on such a regular basis. I was gonna was

Hayley Hobson (25:54):
Say, you don't wanna get to those places. Yeah. Like you wanna be at a place where you've got routines set up. I keep going, but you wanna get to a place where you, you actually don't get those places because this is what happens. You guys, you get a virus mm-hmm, , you're knocked down. Right. Your mental health suffers your relationship suffer. Like when you get to a place where you literally drain the well,

Julia Arndt (26:16):

Hayley Hobson (26:16):
It's too late. Drain everything.

Julia Arndt (26:18):
Yeah, exactly. Yeah. So your, to your question, how do you get started with those routines? Right. Um, I always, the first question I always ask my clients and the participants of the workshops that I facilitate is what do you enjoy doing? Which is a question  that sometimes people can't answer anymore because they're so involved in their work, that they have really forgotten how to have fun or how to have enjoy, enjoy themselves, have pleasure. And so that's usually the first question that I ask, what do you like to do? How do you, like if you in the world? And I always say in the, in the, you know, in a best case scenario, if there's no other constraints, how would you start your day? Right. If you wouldn't have your phone and you would have to check 20 emails in the morning, how would you start it and then kind of work backwards and have them really connect with that feeling of, ah, it would be so nice to start my day like this, you know, and then challenge them and say, well, why don't you do that?

Julia Arndt (27:16):
Right. Why, why don't you start your day like this? What, what does, what keeps you from doing that? And what do you need to do in order to get to that point? Right. Um, what kind of support maybe can you get from, from your husband or your wife or your children or your, whoever it is, right? Or, or how can you manage your time again? Right. How maybe get up 30 minutes earlier to fill, to build in a little yoga stretch session or a meditation session, or reading the newspaper in front of the window or drinking a cup of tea. Like those are all things that are just great to, to, you know, to manage your stress levels and fill your cup and start the day. Not immediately being reactive and immediately turning on your brain and immediately getting into that high state of stress, right? Stress is always stress. Always has this like negative association, but we need stress. Right? I hope I made that clear. It's not all negative.  we actually need stress in order to perform. But it's just those prolonged levels of high stress that are really, really bad for us. And that's how I would start.

Hayley Hobson (28:20):
Excellent. This is such great tip. So you guys , you don't wanna be burning the well on all ends. You want to understand how your body is reacting to stress, pay attention, create time in your day, to sit and notice, like, what does your head feel like? What does your skin feel like? What does your mental health feel like? How are you responding to people? Like, are you responsive? Are you on the defense? Or do you notice that triggers are less when we're on the edge of burnout? And when we're feeling out of sorts, we tend to react in a different way. Then when the same information comes in  and we're not experiencing burnout, right? So it just, it's interesting how it can a it can, it can impact so many different aspects of our life, literally from our emotional health, our mental health, our physical health to our relationships, and obviously our work quality and productivity when we're burning ourselves out from multiple angles.

Hayley Hobson (29:20):
So you have the opportunity to work on your nutrition. You have the work opportunity to work on your sleep. You have the opportunity to work on proactive rest and stress management. You have the opportunity to work on yourself, to give yourself the self care that you deserve so that you're not burning out on so many angles. And then you end up alone feeling like, oh, okay. My life just needs a hard pause right now. I'm the kind of person like, look, I mean, things take me down every once in a while, like I did just recover from a two day little, I don't wanna say little, I don't wanna diminish it for everybody else in the world. That's getting it. But I had it for 48 hours, but that's, it had it for 48 hours and interesting that I had all my social media accounts taken away from me by Instagram, Facebook, et cetera, before that happened.

Hayley Hobson (30:10):
And then, and then WhatsApp and then Voxer, and then a crash on a launch. Like there were multiple things that, but I that's, that's all that, that was the worst that happened to me. Wasn't a big deal. Like, because I'm, I'm, I'm, I'm, I'm, I'm living in a space where I'm allowing for to hit the fan because that's what life is about. And what I'm trying to say is that I, I exercise daily. I mean, I did take a couple days off when I was sick, but I exercise daily and I engage in friendships and relationship daily. And I run multiple businesses and I work five days a week, four and a half days a week. I tend to take Friday afternoons off. And then I tend to not walk upstairs to my office on the weekends. Although sometimes I get to, sometimes I'm traveling over a weekend and I get to I, uh, during the week and I get to catch up on a Saturday. So like, there's multiple options that you get to play with, but mainly you get to focus on how you respond to stimuli. And if you are constantly getting triggered, how do you protect yourself so that you can show up and not only be the best version of yourself, but be the best version for other people too. So is mindfulness a part of your approach too?

Julia Arndt (31:23):
Definitely. I think without again, without being mindful and without being aware of what's happening to you, you won't be able to change it. Right. The first thing is always, you need awareness and mindfulness helps us to be that. Right. So, um, yeah, I, I, I feel like it's, it's more a tool that I use and that I help people understand. It's not, I don't teach it as much, I would say in, uh, in the peak performance method, but, um, I have a 400 hour yoga teacher training certification as well. So I'm obviously very aware of how, uh, mind, how important mindfulness is. But yeah, I think just, you know, because we are having so busy lives nowadays, just to pause, like one of the, I, I will never forget that. Um, when I was, when I had my burnout in 2018, I took a three months medical leave and I did 50 hours O of my yoga teacher training during that time, because I really just needed it.

Julia Arndt (32:19):
And it was about, you know, depleting your energy reserve. So it was like the perfect yoga teacher training part for me. And what we did a few times during those two weeks was our teacher would be like, okay, we're just gonna put our hands on our heart and close our eyes and take a deep breath. And it was like, you know, five to 10 seconds and that all of a sudden you'll, you'll be like, oh, wow, okay. Now I'm actually re-centering myself and reconnecting with myself. It doesn't have to be a three hour spa day , you know, in order to recharge your batteries. It's so simple tools and techniques and things sometimes to really just take a moment to signal really, to your body, because that's at the end of the day, what you're doing to signal to your, to your nervous system, Hey, we are actually safe because our nervous system constantly thinks we're not safe and we are in that emergency state. And so, yeah, there's just very simple tools, but we oftentimes don't apply them. It's so funny

Hayley Hobson (33:21):
That you say that, cuz like I'm I'm I was getting ready to start an Instagram live a little while ago. And when that happened, the message popped up for my dad. So my body in an emergency say things, I gotta, I gotta check the message. And then my body in emergency state goes, oh, I gotta respond. It's my dad. And then he asks me, he actually calls me and I'm and my emergency state goes, I don't have to have a phone call right now. And so I'm, I'm, I'm, I'm, I'm choosing to be calm and Hey, what's up. I'm about to start alive. What can I do? He actually was trying to do me a favor. So he was like calling in something for me. And so he says, Hey, you don't, can you send me this information? Can you send me the phone number? And my emergency state starts thinking, I didn't say this out loud, but I don't have time for this right now. Why are you calling me right now? I can't get the phone number right now. And then I remember like, he's doing me a favor and it's okay if I start the live a minute late and he doesn't even care if he gets it right now. Like, he's like, just do your live and call me back later. But our bodies go into this emergency emergency emergency protective defense. You're in my space all the time. Yeah.

Julia Arndt (34:20):
Yeah, exactly. And that's what we need to learn to just deal with. And I have the same thing for sure. When I have like busy days I can, or when I, when I'm traveling, I think, um, for me it's always, really, I love to travel, but it's always really stressful as well.  and so when I, I actually just went to Mexico in January for a few days, which was absolutely incredible. And uh, when I got there after a full day of traveling, I was exhausted and I wasn't in, I wasn't in like, I wasn't my best self and the best version of myself. And, um, I really quickly reflected that onto my friend  and I was like, I think I just need to be by myself for an hour and then I'll be totally okay again, you know, but then everything is like more annoying and you know, it's yeah, it's very interesting how we are reacting. And once you build that awareness around it, it's so much easier to, to manage it in the moment and that's super powerful and that's the, that's what I call the super

Hayley Hobson (35:15):
. That's so funny. Cause I did the same thing the other day. I noticed that I had given myself too much work one day. So I have these blocks on my calendar where I, I call them content blocks and it's like, okay, I've got an email series. I need to review. I've got two podcast episodes I need to review. I've got, you know, my social media. Like I have a lot of content that I produce during the week between the podcast and the blog and whatever it is I'm launching, there's like invite series and email series and reminder series and sales series, like lots of content coming into a digital business. So I gave myself too much or I, I, and notice I'm saying I gave myself too much cuz yes, my project manager assigns it to me and she creates the block on my calendar.

Hayley Hobson (35:53):
But clearly I did not explain to her how long everything takes. So when she put an hour on my calendar to look at stuff and then it took me four hours, that's my fault for not saying, Hey, I need more time for this. Help me out with my calendar. Um, so I was in my response during the day to everyone. And then halfway through the day I, I, I actually went into a Voxer channel and I was like, Hey guys, you know what, I've been a today and I'm owning that. And here's why I've been a. I gave myself too much work. So the way you can support me, if you're wondering is when things are being passed off, we all get to create more time on the calendar to do that. But I just wanna own it and let you know that I'm done being a.  yeah.

Julia Arndt (36:38):
Yeah. That's really good. That's great. No, that's perfect. Yeah. And uh, if we would, I, you know, it's so interesting when you have that awareness now when I meet people, right? Like even when you're standing in the supermarket and someone is like super busy at you, I'm like, I wonder what this person has gone through today. You know, I, I like look at people with a lot more compassion and love because I'm like, you've probably, there's definitely something going on that you are reacting this way and that you're in this like high heightened state, you know, and that you're super angry. And I, I just had such an interesting podcast guest on Monday on my podcast and he's a cardiac surgeon. He actually, um, lives in Malibu now. And uh, he was basically talking about how he burned out as a cardiac surgeon and how he recovered.

Julia Arndt (37:25):
And it was just such an interesting honest conversation because he was talking about how angry he was all the time and how he was constantly called into it. He's he called it the principal's office. So the HR department  because he, he was like, you know, he had like 400, 500 surgeries a year and he was traveling and he was writing research papers and had a family. And it was just too much. And, you know, it took a while to realize that, but it was really powerful also to hear that from men. So even, I don't know if you just have women listen to the podcast, but the ghosts both ways, both, you know, like not just women experience that  men are just the same way. Maybe they sometimes handle it a little bit differently. Right. They might be more angry or might drink more alcohol or like, you know, gamble or whatever, to kind of try to release that, that kind of stress they have tho those like unhealthy coping mechanisms. And we all do not just men where women as well, for sure. But again, with awareness, we can start creating, um, space to make a better decision. The next time we are experiencing

Hayley Hobson (38:31):
Something. Totally. All right. So I, I just wanna say thank you for being, is there anything else that you wanna share today that we haven't talked about, or even if it's just a way for people to connect to you?

Julia Arndt (38:42):
Yeah. Yeah. If people want to learn more, I am actually publishing a new video on my YouTube channel every single week. Um, so come over and check it out. It's Julia, aren't my name. And um, yeah. And then you can find me obviously on all social media channels and I'm bringing out my first planner, the peak performance planner at the end of February, which I'm really, really excited about because it basically is a tool to help people stay accountable to better managing their time and doing those check-ins that I'm talking about in order to basically build that muscle of, of creating awareness around, how am I actually feeling? What kind of thoughts do I actually have? Um, have I gotten all of the things done that are super important for me today? And so yeah, if they wanna learn more about that, they can find all the information on my website would just

Hayley Hobson (39:34):
I love it. Thank you so much. I can tell you from personal experience, burnout sucks and it seems like you can never get out of it. Although with certain essential oils and help with that, I've got the recipes and you can totally hit me up with a DM if you want some help there. But here is what I know for a fact, when you're burned out, it doesn't just impact one area of your life. It hits you everywhere. I see a lot of moms who are burned out on feeling like they're supposed to be everything to everyone. Women are particularly prone to burning the candle at both ends and in my community. I often see them struggling with their biz too. They feel like they aren't doing enough, especially in the digital aspect of biz. So they beat themselves up and they swear they'll do more.

Hayley Hobson (40:27):
And they swear they'll give more and they swear they'll sleep less  and then that's a recipe for disaster. Or maybe if a family member, you, you get to care for someone who's been ill or depressed or outta whack, because they've lost valuable social skills that takes a toll on you too. And you're biz. That's why I'm sharing my healthy hacks ebook. So you can bring healthy habits into your life in a simple stress-free because you can totally burn yourself out on trying to do all the things online that you feel you're supposed to do. So instead, I've just got three areas to focus on just three areas. These are the three core principles that will help you build the life of your dreams, because you'll be fueling your body with good food, learning how to manage stress and improve your productivity, because really that's where the most important part of life and biz lies. So grab slash three healthy hacks eBooks. That's the number three. Let me say that again. Haley healthy hacks ebook. And that's the number three before healthy hacks. I'll put the link in the show notes and end in this week's newsletter. So make sure you're checking the show notes and make sure you're definitely in the inner circle and getting my emails weekly. Let's wrap this up with another, thank you to Julia for being here today and offering her ma balls insights into healing from her. Now have a great week and I.


I can tell ya from personal experience… 

Burnout… SUCKS.

And it seems like you can neverrrrr get out of it.

Although certain essential oils DO help with that – and you can hit me up with a DM if you want some help there.

Here’s what I know for a fact.

When you’re burned out, it doesn’t just impact one area of your life.

It hits you EVERYWHERE.

I see lots of moms who are burned out on feeling like they’re supposed to be everything to everyone…

Women are particularly prone to burning the candle at both ends.

And in my community, I often see them struggle with their biz.

They feel like they aren’t doing enough… especially in the digital aspect of their biz.

So they beat themselves up… swear they’ll do more… give more… sleep less…

And that’s a recipe for disaster.

Or maybe you have a family member you need to care for…

Someone who’s been ill… or depressed… or out of whack because they’ve lost valuable social skills…

That takes a toll on ya too.

And your biz.

That’s why I’m sharing my Healthy Hacks ebook so you can bring healthy habits into your life in a simple, stress-free way.

Because you can totally burn yourself trying to do all.the.things online that you feel you’re supposed to…

So instead… I’ve got just 3 areas to focus on.

These are the 3 core principles that will help you build the life of your dreams… because you’ll be fueling your body with good food, learning how to manage stress, and improving your productivity. 

Because really, that’s where the most important part of life – and biz – lies.

I’ll post a link in the show notes and in this week’s newsletter. 

So let’s wrap this up with another thank you to Julia for being here today…

And offering her AMAZEBALLS insights into healing from burnout.

Have a great week… and I’ll see ya online.