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Season 1, Ep. 5: Rethinking Recharging

Most of us treat our minds and our bodies like we treat our phone batteries. We run hard, pushing through without taking breaks, and we wear ourselves down to zero, thinking that whatever sleep we get will be enough to recharge us to 100 percent and prepare us for the next busy day. And we think this is the best way to get things done and succeed in business and in life. But what we don’t realize is that our bodies need moments to recharge throughout the day, and stopping to take efficient, purposeful breaks will actually help us to go further, faster in our lives and leadership.

Join us as we learn from four-time Iditarod champion Dallas Seavey and wellness expert Patrick Khoo about how you can rethink recharging and start implementing practices that will set you up for success throughout your days and weeks.

View Transcript >>

Speaker 1 (00:03):

It’s 6:00 AM on Monday morning. And that dreaded alarm

Speaker 2 (00:06):

Goes off like the sound of a starting gun at the beginning of a race. Your day is off and running. You fumble around in the dark for your phone. And as soon as you turn off the alarm, you open your email and you dive right into work. You’re in that reactive mode right here. Right now, you get up, you get ready. Maybe you make a cup of coffee. And the whole time you continue to scroll through messages about the big meeting of the day or the lunch appointment with a client or that discouraging financial update that came through last night. You then rush out the door, you head into your office. Once there it’s a constant barrage of meetings, emails, phone calls, and interruptions. You work through lunch and you go into the afternoon with a to-do list. That’s somehow longer than when you started the day. So you hammer away nonstop until five o’clock, six o’clock, maybe even later, after fighting through traffic, you get home. You spend a little time with the family. Maybe you guys eat dinner together. Hopefully you sneak a few more peaks. That phone that keeps pinging you to tell you that there’s more, that needs to be taken care of.

Speaker 2 (01:15):

Then feeling completely spent and fatigued, maybe a head to the couch, and you turn on your favorite TV show. Eventually you check the clock and you realize that you need to get up in seven hours. So you, you head to bed hoping that whatever rest you get during the night will give you enough energy to do it all over again.

Speaker 1 (01:34):

And tomorrow as leaders,

Speaker 2 (01:44):

This is how many of us go through our lives from day to day. Our culture tells us that being busy as a badge of honor, that we have to push hard and keep pushing. If we want to get ahead, stopping or slowing down is either a sign of weakness or just an option we never consider. And so we treat ourselves like we treat our phone batteries running hard until we get down to 0% left and only stopping to rest and recharge. When we literally have nothing left in the tank and we do this over and over and over again, running ourselves ragged and never quite recovering the way that our bodies need to. This is a recipe for burnout. And yet, somehow we continue to think that we can carry on this way and still find the lasting balance and success we’re looking for. But what most of us don’t know what our culture doesn’t tell us

Speaker 1 (02:40):

Is that there is a better way.

Speaker 2 (02:46):

I’m Daniel Harkavy. And this is the building champions podcast for the last 25 plus years. I and my team here at building champions have been helping top business leaders to improve the way they live. And our goal for this podcast is to share stories and insights that will help you to become a better leader. This episode is all about recharging and how taking the time to intentionally pull back and rest at key moments throughout your day or week can actually help you to get further, faster The temptation to push ahead and muscle through our work without taking the time to recharge throughout the day. Isn’t unique to leaders in the business world. In fact, this temptation reaches as far as the cold Alaskan wilderness.

Speaker 3 (03:41):

When I came into, I did a rod racing, the style at the time was actually more about leveraging the super good athletes that we had and pushing farther and farther and trying to get out as far as you could in the early, early kind of days of the race, and then trying to hang on and make it to the end.

Speaker 2 (04:00):

It’s lifelong Alaskan sled dog racer. And for time I did a rod champion, Dallas Seavey. The idea to rod is a race that is nearly a thousand miles where a musher and his team of dogs will spend anywhere from eight, which is the world record to 15 days out through some of the most harsh and brutal conditions known to man both day and night. When he first started racing competitively, Dallas saw how this old way of doing things might not be the best way. And it was partly driven by the sports culture

Speaker 3 (04:34):

Culturally, in the idea to rod, let’s take a look at where we are. First of all, it’s Alaska, the stigma. The belief is that this is a tough, you know, hard place right now. Take that a step further. Yeah, I did. Rod really is the no permit, tough guy event in the tough guy stick. So once you invariably end up with is people powering through a lot of situations and that really is just culturally how you do it. That’s what’s expected. That’s what you do. And you know, there’s no room for weakness. Um, you’re simply going to power through

Speaker 2 (05:06):

This grit and grind. Power through culture is not all that different from the work cultures that many leaders face with their own teams and inside their own organizations. And it’s this kind of culture that led many mushers to push their teams and themselves as hard and as far as possible before thinking about stopping to rest. But Dallas had a hunch that he might see better results by going against the popular thinking and making rest an integral part of his strategy. And once he implemented this new strategy and started winning with it, it became clear why rest was so important.

Speaker 3 (05:42):

What we realized is by doing what we felt was a more relaxed schedule. In the beginning of the race, we ended up taking a day off the record of the race, and that was not just a one-time thing for several years in a row. But winning times on this race were down in the mid to low eight days, rather than the mid to low nine day rates. The time we gain by pushing too hard at the beginning is a lost twofold in the second half of the race. So when we can make smart corrections in the beginning of the idea to rod, for me, I can make it 10 minutes, correction. That’s a 10 minutes extra rest, or make it something a certain run a little bit easier for them. That will save me oftentimes an hour at the end of the ring, because that rests correctly. You, when it’s preempted before the battery is at zero is so much more powerful and beneficial than waiting till the team has completely depleted. And now you have to make a major correction.

Speaker 2 (06:41):

I hope you heard that last point because there’s so much wisdom in it. It can change the way you think about pursuing success in your day-to-day work rest. That is intentional and preemptive rest that is taken before your personal battery is totally depleted. It is so much more powerful and effective than the rest that comes at the margins of your schedule when you’re shot. And when you have no choice, but to stop because you have nothing left in you, it may feel like you’re doing the right thing by staying busy and pushing yourself hard. But the best leaders they’ve learned that when they consistently push themselves to the brink like this, ultimately their wellbeing and their results suffer. But even if you’re convinced that you need to change your daily rhythms and start incorporating regular rest into your schedule, actually making that decision and sticking to it can be really hard because even though you may be ready to change this culture of busy-ness and overwork, it will cause you to doubt that decision and it will push against you with full force.

Speaker 3 (07:51):

You don’t want to be seen as meek. You don’t want to make decisions that are hard to defend. If that makes sense, it’s always easy to defend the position. If I just push really hard, you have to be able to explain sometimes, and it can be hard. Why it’s better to take that break. Why it’s better to back off.

Speaker 2 (08:11):

There were people who doubted Dallas in a culture where you’re supposed to just push hard through anything and everything, the decision to value rest, and to pull back at the right time much earlier than most of your peers. That’s a tough one. People may not understand. They may question your commitment. They may even judge you, but the decision it’s worth it

Speaker 3 (08:34):

To be able to win an ultra endurance race, you have to be willing to back off at the right time. You have to be willing to give up the rates for the sake of the team and making the right call, maintain a strong team. Because if you do not have a strong team, you’re not going to be at the finish of a thousand mile ring.

Speaker 2 (08:53):

The decision to stop and rest at the time means the difference between finishing the race or having to drop out before the team ever reaches the finish line. And for us as leaders, the decision to recharge and take the time to rest is equally important because these moments of recharging are necessary for helping us to reach our ultimate goals. And it’s a decision that will require courage, especially when it’s one that may be met with doubt and resistance.

Speaker 4 (09:19):

Yeah.

Speaker 2 (09:23):

But making that decision, it’s only the first step. Once you decide that you’re ready to commit to creating the space in your days for rest and recharging, then you have to figure out what recharging will look like for you to help us understand this. We spoke with Patrick cou,

Speaker 5 (09:40):

Uh, I’m a physical therapist from Australia and I’m a health coach. Helping people understand physiological stress and recovery.

Speaker 2 (09:47):

Patrick runs a company called live well assessments, and he uses heart monitors that measure heart rate variability to help his clients to understand how much recovery they’re getting throughout the day. And whether that recovery is high or low quality,

Speaker 5 (10:02):

Why is heart rate variability important? It’s important because heart rate variability is a reflection of what is going on in the body when the heartbeat is super consistent. Um, that is because the sympathetic nervous system is in a dominant state. Now you’ve probably heard about the sympathetic nervous system in terms of the fight or flight body response. That’s an indicator of physiological stress. The body is active. It’s burning energy. When the heartbeat is inconsistent, when it’s more variable, that’s an indication that the parasympathetic nervous system is in a dominant state and that’s an indicator of recovery. So that’s when the body is actually recharging.

Speaker 2 (10:45):

Now, if science, wasn’t your strong suit in school, here’s what Patrick’s getting at the rhythm of your heart rate is a window into the state. Your body is currently operating in super consistent heart rate. The body’s stressed when the heart rate is more variable. The body is recovering. When working with a client, Patrick has them wear a heart monitor for 24 hours a day, and he’ll have them do that for a few days straight. He breaks down the data from the monitor to see where the client was in a state of stress versus a state of recovery. And he’s looking at the variability of the heart rate at different times to see whether the client is experiencing rest or whether they’re just in this constant state of stress and the data that he sees often reveals things that the client never expected.

Speaker 5 (11:38):

I did an assessment for a, uh, for a lady in Australia. She works in a consulting firm, very stressful job. Working really long hours is sort of project based work. Um, and she was on a particular project. She was feeling pretty all the time. Couldn’t quite figure out. I mean, you know, to a certain extent, she knew that she was working hard. She didn’t get a lot of downtime. What her strategy of coping was for her relaxation time was sitting watching TV. And now actually, when we did the assessment, though, what we found was that her body wasn’t actually getting any recovery during this period. And so one of the things I like to try and do with people is really drill down into what, what are the strategies? And like, what are you actually doing? So, you know, I asked her, what are you watching? And so it turned out the show that she was watching. She was sort of like binge-watching, it was NAACOS the Netflix show, which, uh, is, you know, about the drug dealers. And there’s a good amount of violence and just a fairly high level of tension throughout the show. And so, as a result, she, she actually, she wasn’t getting recovery from what she could set it to be really one of her only recovery strategies.

Speaker 2 (12:50):

Patrick’s client learned a valuable lesson, not all recovery strategies are created equal. This is so important for you to understand, as you look to incorporate your own recovery strategies into your day, you may think that taking a 10 minute break from work to scroll through your Facebook news provides you with good recovery. But if you look closer, you might realize that that 10 minutes of reading infuriating political comments from celebrities and high school acquaintances is actually draining you even further. And it’s setting you up for failure for the rest of your day, instead of defaulting into a brief social media binge, or another cup of coffee and a doughnut in the break room, try experimenting with different activities, maybe a few minutes of mindfulness meditation, or a quick walk down the street in the sun and see how you feel afterward because everyone’s different. So finding the best recovery strategies that will work for you will require some trial and error. And as you experiment with these recovery strategies, keep in mind that recharging is not limited to leisure activities. Patrick helped his wife walk through one of his heart rate assessments and, and she found that even in a stressful role, not everything about her job was depleting.

Speaker 5 (14:07):

My wife is a great example. She, uh, she previously was a journalist. Um, she’s actually now moved into academia, but, um, but so what we found when we assessed her was that actually for her sitting and writing actually helped give her recovery, the rest of her job, sort of the meetings and the, you know, the other parts of her work gave her physiological stress, which is something we would expect, but actually doing the writing was something that, that gave her recovery.

Speaker 2 (14:39):

Maybe you’re filled with dread or anxiety every time another meeting shows up on your calendar. But you find that the time just flies by when you’re working on a creative project or maybe working spreadsheets and reports leaves you exhausted, but you find that you have a little additional pep in your step after a 30 minute phone call with a perspective client, whatever it may be for you, if you can identify those activities and those responsibilities that come with your role, that truly rejuvenate you and then work to intentionally, make them more a part of your daily routine, then you’ll find that you have more energy both physically and mentally, and that will carry you throughout your day.

Speaker 6 (15:25):

Okay.

Speaker 2 (15:25):

Coming up, Todd Mo setter, our vice president of content development. We’ll sit down with one of our building champions, executive coaches to discuss some practical tips for how you can start developing the habit of recharging throughout your day, so that you can get further, faster in both your life and your leadership.

Speaker 7 (15:50):

Hi, my name is Todd Moe setter. I work in the content department here at building champions, and this is the second half of our podcast episode, where we get to sit down with one of our executive coaches and talk about what we just heard today. I’m excited. I’m joined by dr. Drew Lawson. He’s a board certified emergency physician, sad, Stanford trained and brings a ton of experience for those of you that grew up in the nineties with MTV. It is a different dr. Drew, dr. Drew. Welcome. Thanks for joining us. Thanks for having me. So when we hop into this topic about resting and recharging, um, and so many people feel this need to push, push, push, push, push through their day, um, in your experience, working with leaders, how common is that?

Speaker 6 (16:34):

I think it’s actually well over 90% of my clients. And, uh, the people that I interact with on a daily basis are pushers, so to speak and they will push and push and, uh, continue to, uh, work and overwork.

Speaker 7 (16:51):

It seems to be a common theme. Um, whether you’re a professional, whether you work at home, work in an office, society seems to have built this structure that tries to squeeze as much time and productivity out of us. But I think the science and experience would tell us that that’s not the case. When you see folks push, push, push, push, what are some of the consequences that you see them dealing with?

Speaker 6 (17:15):

Well, again, I, I think that it’s, um, a sense of overwhelm a sense that, um, they’re out of control. They get a sense that they’re, you know, their, their marriages and their relationships and their time with their kids just completely unravels. Um, I heard a story recently from a client said that he, uh, had a friend that retired because when the friend was touring his work, his daughter said to another friend, this is where my dad lives. And it was so, so powerful for the dad to hear that from the daughter that he immediately retired and stopped. I mean, he had the luxury to be able to do that, but it was so overwhelming to him, the daughter’s perspective and the reality was he was living at work. So it destroys families. It destroys relationships and it makes us overwhelmed and unproductive.

Speaker 7 (18:14):

Yeah, it’s so true. This, um, it almost seems counterintuitive, right? That we want to push, but sometimes it’s that push that actually causes us to fail. Where have you seen some of your clients really Excel in this area? What are some examples of things you’ve seen them do?

Speaker 6 (18:31):

The key to helping us with our overwhelm is physical is you got to get out and move. You got to exercise. Um, if there was one thing I could instill on, uh, everyone listening and my clients over and over again is you’ve got to move. You’ve got to find time in your day to exercise and be active because that is probably the single most productive and effective way to recharge our batteries. Second would be mental. And to me, mental is mindfulness and meditation, which is a topic in and of itself. But I, if you’re not starting that process of understanding mindfulness and meditation, you’re not going to be able to be effective in recharging your battery. And one thing I, the simplest thing under that category is three breaths. I mean, if you can just reset and recharge throughout the day with periodic episodes where you just take three slow, deep breaths, it connects you to your parasympathetic nervous system and its calms and settles your sympathetic nervous system, which is on overdrive. And then the third piece would be emotional is starting to get connected to your emotions because we are feeling creatures that think we’re not thinking creatures that feel. And then lastly, the spiritual and spiritual can be a spiritual discipline. Uh, if you’re faith-based, uh, or it can be just the opportunity to journal and reflect. And those are some simple things that will help you recharge your battery.

Speaker 7 (20:16):

I love those practical examples you gave knowing that this is a passion of yours. I’d love to kind of take a quick pause here. I know sometimes when people hear the word mindfulness, it can feel soft if you will. Uh, and something that’s just, I hear people playing around with that, but the research is quite staggering in support of mindfulness, isn’t it,

Speaker 6 (20:37):

It, it, it really is. Uh, to me, exercise and mindfulness are the Holy grails of recharging your battery. And time and time again, my clients have just, like you said, kind of said, Oh, this is too soft for me. And I challenged them. You got to try this. And I would challenge them. You know, Headspace is an app that I use, you do it for 15 minutes a day for 60 days. And if it doesn’t change the way you’re wiring and the way you’re recharging, then you can stop. But I really, really challenge everybody to just try the idea of meditation. The idea of mindfulness, mindfulness is just being aware of what’s going on, being present enough to be aware of your surroundings and taking it all in. So with three deep breaths, you can just look at your surroundings and just pause and just acknowledge what’s going on right in front of you. That’s all mindfulness is. So I think it does get a bad rap. I think there’s a significant amount of science behind the effect it has on our brain chemistry to allow us to recharge. Um, so I think it really is, um, the wave right now that a lot of leaders are starting to jump onto and right.

Speaker 7 (21:56):

So when we think about that word and we’ve used it a couple of times, right. Recharge, and we’ve tried to intentionally use that word because I think recharge and rest while they can have similar effects are actually different. Can you help us understand from your perspective, the difference between those two things?

Speaker 6 (22:14):

Rest is a part of the larger umbrella of recharging. I would go even further and say, rest in the, um, recharging umbrella entails also sleep. And for many, many years have thought that sleep is not that important. And we’ve always talked about exercise and diet and the sleep aspect we need to get. I mean, scientifically shown, we need to get seven to nine hours of sleep. I mean, they did a great study at Stanford where they had swimmers on the swim team, do 10 hours of sleep. They forced them to say, you have to sleep 10 hours a day. And then they took the other group, which was the regular swimmers that were doing, you know, six hours, et cetera. And those 10 hours for six weeks allowed these kids to have quicker reflexes and, uh, faster kick counts and swim faster. So it’s really a very important piece to recharging is this rest component. And specifically being able to, uh, get that seven or eight hours of sleep or even nine hours, if your, if your set point is that way so that you can recharge

Speaker 7 (23:27):

Definitely an area of our life, that most of us undervalue, um, when we had the chance to talk with Dallas, um, we asked him when he’s out on the trail, how can he kind of tell that his dogs may need to recharge if you will, right. He sets a plan out, but sometimes conditions or may dictate that he rests earlier. And he was pretty clear that the number one area, he sees his focus, that the dogs will just begin to look lose focus, right? They’ll start sniffing things off trail or paying attention to things they shouldn’t. I have a feeling that as leaders, that’s probably one of the most common signs of any new recharge as well. Isn’t it?

Speaker 6 (24:04):

It is. But it, it, it, it begs a deeper question. We really don’t want to get to a place where we need to recharge. I mean, ideally we have set in our day activities that will allow us to recharge before we get there. Right. Because by the time we get there, it’s probably too late. And by the time we get there, we want to just try to plow ahead or plow through it. So let’s try to avoid the feelings of overwhelm or the feelings of loss of focus before they happen.

Speaker 7 (24:41):

When we talk about recharging before we need to, um, you said about the big three, right? And you talked about, um, sleep, exercise and nutrition. We haven’t really touched on nutrition yet. In your experience, both working with leaders and being a doctor yourself, are there any insights or tips that you can share about how to properly fuel yourself from that perspective?

Speaker 6 (25:02):

Yeah. The research is really interesting. There was actually, uh, I think Seligman mentioned it in one of his books. It might’ve been flourish where he talks about the fact that you’re healthier being overweight than trying to diet. And so he’s actually, some of the research is pointing to the fact that let’s not get tied up on how we look, but let’s focus on how we feel and how we feel is determined by the fuel that we put in our bodies. And so again, don’t take my word for it, try it. So try for a week to, instead of having, um, at three o’clock in the afternoon, which is a natural Nader, that’s a natural time in our, in our sleep wake cycle where, uh, some people say we shouldn’t have any meetings in that branch and that two to four o’clock window, but of course we all have meetings at two between two and four, but in that Nader time, instead of having a cookie try, you know, some nuts or some berries or some fruit or something, and just see how your recharging improves by, uh, what you’re eating.

Speaker 7 (26:14):

One of the things I found fascinating when we had a chance to talk to Patrick is when we, when we talk about recharge, it’s easy to fall into those activities that we naturally think of as recharging, right? Pulling back, sleeping, exercising, getting a healthy snack. But Patrick, I think brought some insight into, even when we’re doing activities that we might think of as work, depending on the effect that they have on us, both mentally and physically, they can actually be recharging activities. Um, where have you seen your leaders and clients you’ve worked with experienced this?

Speaker 6 (26:47):

So I call it the joy meter and it’s an activity that I have my clients do. Uh, it’s from designing your life, which is a book that was written by Burnett and Evans, which are two engineers that have taught this course at Stanford to the Stanford undergrads. And it’s the most popular course on campus. And within this course, they talk about figuring out your joy meter, meaning what are the activities throughout your day that give you the most joy? Um, what are those things in the day that gives you the most energy boost? Um, one of my clients described it as, uh, uh, a tank of gas in my car and what’s filling my tank of gas and what’s, you know, putting a hole in my tank and draining it. And if you look at those activities, there are activities that we are each uniquely wired to get joy from to get energy from. And those are the things that we need to turn the volume up on. And the things that suck our energy, uh, put a hole in our tank. We need to turn the volume down on those. We need to delegate those, uh, delete them, do something so that they are not so pervasive in our, in our daily lives.

Speaker 7 (28:04):

And just out of curiosity, um, what in your day fills your joy meter up

Speaker 6 (28:10):

Coaching? I mean, I’ve, I find that when I have, uh, a day of coaching at the end of the day, I’m energized, I feel a sense of, I can keep going. I can, I’m more extroverted, I’m more energized. And so you can actually feel if you keep, I actually challenged my clients to take a three by five card and with a little pen and, and carry it around with them for a few days or maybe a week and just jot down, Hey, what’s my joy meter right now, as I’m doing this activity. Wow. When I interact with, um, a colleague at work discussing this specific topic, I was at an eight out of a 10 on my joy meter. Wow. Okay. So how do I make that happen more often? How is that a, is that a space that I can explore and turn the volume up on? Um, and then likewise, finding out places where, Ugh, you know, I’m just really down, my energy is down. Oh, it’s because I interacted with this person or this situation or this topic. Well, certainly let’s try to get that off your, off your desk, so you don’t have to keep doing it.

Speaker 7 (29:20):

We’ve touched on sleep earlier, uh, and the need to get more of it. It’s such an important topic. I want to circle back just one more time on it. Um, in talking with some clients and doing some research for this episode, there seems to be this prevailing myth that I’ll go through my day, I’ll sleep at night, whatever amount that I get, and we can all agree that we probably need more than we are getting, but it seems to be tied to this idea that we restart the next day with the same amount of energy every single day, right. That like our iPhone, if we plug it in overnight, we’re going to get it back up to a hundred percent, but that’s not exactly the case as it.

Speaker 6 (29:57):

Oh, absolutely not. I mean, we are complex beings and it has so much to do with so many it’s, it’s really multifactorial. Um, you know, of course we want to have, I mean, to me, I’ve heard this phrase, uh, the antidote to stress is structure. So we want to have structure in our lives so that we are disciplined to have the seven and a half hours or whatever timeframe of sleep we need to charge as best we can, but certainly we can get up and be in an argument with our spouse or, uh, have a whole set of things on the agenda for work that are, uh, really stressful for us. And certainly wake up one morning and be very energized and ready for the day and other mornings, even with the same amount of sleep feel depleted and stressed. So it’s, it’s, we’re complex and there’s a lot of things going on in our lives. So, um, we can’t simply say, Oh, I got the right amount of sleep. My batteries fully recharged.

Speaker 7 (31:07):

Um, so drew, as we, as we kind of round the corner to head home here, we think about the topic of recharging. And we talked about how many leaders, uh, just don’t see the value in it, right? And busy-ness can be a badge of honor. Um, and they wait too long until they break down and need that recharge. And often we didn’t touch on this, but usually that comes with an expense, right? Whether it’s a loss of an IQ moment, whether it’s a loss of productivity, you didn’t get what you needed done. Um, but if you’re able to intentionally find those opportunities to recharge, you can actually get more from your day. Any closing thoughts, things we didn’t touch on messages you’d want to really make sure our listeners heard.

Speaker 6 (31:47):

I think it’s important mechanistically, or maybe neurochemically to recognize that our brains five times a second are scanning and asking, uh, checking to see if we’re safe or not. So we want another part of recharging. Our batteries is recognizing that and recognizing that we need to feel safe and we need to, um, part of our success in leadership and in recharging, our batteries is, um, turning on our neocortex, our prefrontal cortex, and that that takes place when we’re fully charged, we can be incredibly productive and incredibly efficient, but if our brains busy scanning for, uh, feeling unsafe and we feel unsafe when we’re fatigued, right? Because we, our bodies get into that stress mode into that fight flight or freeze mode. And if our bodies are in that state for a short period of time, great, we can run away from the wild animal that’s chasing us, but a long period of time that creates sustained stress. And that creates inefficiency. We become unproductive and we start to make really bad decisions and that will affect our loved ones. It’ll affect our coworkers and it’ll affect us. And it will destroy us. I mean, it will cause us a lot of pain and suffering. That’s not necessary.

Speaker 7 (33:21):

I think unfortunately all of us, at some point in our life have experienced the pain of that. So hopefully the insight and tips you shared will help us all be more aware and make some steps to do better. Drew thank you so much for taking time out and joining us really appreciate it. And the insights that you shared, thanks for, uh, for being a guest. Thanks for having me.

Speaker 2 (33:48):

I hope this message sinks in, and that you truly take it to heart because tomorrow that alarm is going to go off and the culture that you find yourself in your peers and, and the community in which you operate, it’s all going to be expecting you to toe the line and jump right into work. Never letting your foot off the gas and pushing yourself until you’re absolutely empty. But when you hear that message, when you feel that pull to push through and ignore your need to rest, remember that by listening to your body and valuing your rest, you’ll go further and faster than you could ever hope to following the old way. Special. Thanks to my friend, Dallas, CB for sharing his idea, rod experiences with us. And as he always does connecting them to life and leadership lessons and thanks to Patrick CU for his insights on why our minds and bodies need to recharge and how we can understand our own personal rhythms. And as a reminder, you can visit us@buildingchampions.com forward slash podcast. And we’ve got numerous tools that can help you with some of what we talked about today, as well as a whole myriad of topics.