So what are we gonna talk about today? So we're gonna talk about less stress, more ease, how to utilize self care and boundaries in the workplace.Now, what I always do in all of my presentations is I always start with a very short breathing exercise and I do this for a couple of different reasons. One has to do with all of the research coming out on the physiological changes and positive impacts that the breathwork has for us. Harvard Medical School, for example, recently wrote an article talking about just breathwork can quell and alleviate the stress response in our bodies.

So just breath work on its own. The second reason why I always start with a breathing exercise has to do with some of the nuances and the benefits that they're starting to find with meditation and mindfulness. And I'm curious in the chat bar, does anybody have any experience with meditation or mindfulness or breathing exercises? Any of those? Yes. No. So I'd be curious on that. Um So when we, when we start with this, some of the neuroscience coming out with mindfulness and meditation has to do with better sleep patterns, reduced stress responses, um, lower blood pressure, there's a lot going on, especially within the brain as well. So those are the two reasons why I always start with a very short breathing exercise. And then the third reason why I do it is because oftentimes it feels good. And it, as one of my teacher, Maggie Clifford had told me it kind of moves us from getting here to being here. So we'll just sit for just one moment to kind of center ourselves and then we'll dive into the presentation. So I invite you to find your feet flat on the floor, knee, hip distance apart and hands. You can either put them palm up, palm down. I oftentimes will put one over the other in the middle of my lap.

You can choose to either close your eyes or you can choose to keep them open for just a moment and we'll just breathe for a little bit less than a minute just to bring ourselves here. And if you'd like to keep your eyes open during this exercise, you can find a spot about mm, 2 to 3 ft in front of your knees, um, maybe towards the desk or the table that you're at and just relax your gains. And once we're here, just kind of check in with our bodies for a moment, we'll check in to see where's our breath sitting for this moment. Is it sitting high up in our chest perhaps? Is it sitting low in the belly. Maybe it's hanging out for us in our diaphragm area just below the rib cage. There's no right or wrong, just checking it out, just seeing where it is. You don't have to change the breath. I can just witness it. And while we're here, perhaps there's a noise, perhaps there's a thought, perhaps there's some kind of external sensation which is grabbing our attention and that happens. We just bring our mind back very gently to our body. Perhaps our feet on the floor, anger study, sit bones in the chair, waited, supported and our breath which is always there always available. And when we're ready, we can wiggle our fingers, wiggle her toes and open our eyes and welcome ourselves back. Hi again. All right.

So thanks for joining me with that. So what are we gonna explore today? So we're gonna deep dive into modern work environments and kind of the challenges that we find ourselves in specifically in the tech space, right? I really want to deep dive into some of the specific nuances of the challenges that we and the tech industry have. And then I want to talk about the solution, how to support ourselves deeply in the workplace, specifically high fast paced work environments, right? How we support ourselves in those environments. And then I want to dive into boundaries and limits and the difference between those two, what that looks like some definitions so that we all are working from the same page and then we're gonna also work a little bit on why boundaries in the workplace are so challenging, both the challenges and the opportunities there.

And throughout this, throughout this presentation, I really love engagement. So I've got the chat bar over here um by all means use that yeses and nos. I see all of those. That's great. We had some folks in earlier telling us where they were from. So from time to time, I'm gonna ask you yeses and no questions because it'll make it really easy for me to engage with you guys and still stay present to my presentation. Um And you'll find that we'll have some awareness builders throughout this presentation. So we'll have a couple exercises that you guys will do individually as well. All right. OK. You guys ready? OK. So let's look at modern work worlds. So this is a little reflection of our modern work worlds. A lot of times what we end up thinking is we end up thinking that we have kind of these highs and lows with work, right? Highs and lows. And we have these times where we're really busy and then we have these times where oh, we can take an exhale and we can take a breath, right? And that's what we think work looks like. The challenge with this is I find that that's actually not what happens for the vast majority of us.

So the majority of us, what happens is over the trajectory of our career, we start getting more responsibility and we start getting more requirements and more demands of our time, whether that's just in the workplace or whether that's outside of the workplace as well, right?

Including family obligations, caregiving obligations, all of these other things. So what happens over time is our work and our responsibility actually increases. So what you start to see is you start to see these highs and lows, but all of a sudden they're on a completely different trend line.

And because of this, what ends up happening for a lot of us is it kind of hits us unawares, right? All of a sudden one day we wake up, we're exhausted and we're burnt out and we aren't sure why, right? Because in our minds, we were thinking things were up and down and up and down pretty normal. Can anybody relate to this? Some yeses and nos anybody know where I'm going with this. Anybody sees some connections here. Yes. Yeah. So one of the things that we also see is is we don't necessarily realize the chronic ness of it, right? We don't recognize the fatigue, the sleep issues until we start really starting to see this come out in relationships or come out with our body aches and pains or different things, stress levels that really get, get ramped up, right? Ok. Great. Thanks for the communication. Ok.

So add to this right? Add to this the reality of tech, right? So tech has this whole other world and whole other realm that we have to add on to this too within tech. We see this sense of urgency, right? For a lot of us, for example, um there's this constancy of zero downtime, I I read this great article recently on specifically security and, and and tech security and how there's this urgency and levels of stress within the tech security industry specifically that are so high because there's always that on-call aspect of work.

And if you're on call, no matter what level you're in, within the hierarchy of the corporate corporate tech world, right? If you're at this level and you have on-call phone calls, but even if, if you're up here and you're in a supervisory level, you still have to take those calls, right? So there's this constancy of it also that global connection. So tech, which is fabulous, right? We have people I was seeing from all over the place, right? And I've oftentimes worked with multiple time zones. So whether that means we have early morning phone calls or we have late evening phone calls, many of us are really used to this global aspect that comes with tech or so than say, you know, a different type of industry depending upon where you're from. There's also also this depth and breadth the technology has, right? Tech had it spans all the industries, right? We're we're all over the place. So what we also see is especially if you're in a consulting role. Oftentimes, we will not only have to understand all the nuances of tech, but we also have to understand the specific industry that we're in. Whether that's health care, education, government, military, oil and gas, whatever that is, right, we have to understand all those nuances, especially business analysts, right?

Business analysts need requirements, program managers need to understand how things link, I mean, there's so many nuances that go into tech and understanding oftentimes not just one industry but multiple all at the same time. And then on top of that, you have that constant change within tech, right?

Anybody who's been in the tech industry knows we are constantly having to relearn and re upskill ourselves just because tech is is changing so rapidly, right? So and then you add this whole subject matter, expert piece, right? You add this role, embedded knowledge, which oftentimes will happen on projects where only a handful of people really understand the nuances of that particular technology, let's say it's a really large roll out uh you know, a go live maybe that, that spans like a, a huge er P system or something like that, right?

You've got this very, very roll embedded in meshed um component there, which is very unique you don't see. So, so what I'm painting here, I'm painting a picture so that we can all see and by the way. Yes, I see some yeses. Thank you. So, you know, I'm painting this picture to, to really see our reality because if we don't see our reality, we can't change our reality. Right? So, until we come to terms with understanding the situation that we find ourselves in, we're not going to be able to do anything about it. Now, there's a couple of books that I want to reference here too that I would highly recommend and for those of you who are interested, I'll stay afterwards and we can chat back and forth if anybody has questions, the three books that I would highly recommend if you're interested in really seeing some of the data and some of the studies behind how stressed out a lot of our work worlds are.

Um one of my favorite is written by Dr Jeffrey Feffer. He's out of Stanford University, organizational Behavioral Professor, and he wrote a book called Dying For a paycheck. And again, I'll write this in the chat bar after this presentation if you want to stick around. But Dying for a paycheck is fantastic. I love it because he actually points to the quantitative data on this, right? A lot of times when you look at research, it just kind of talks about like what I'm doing, right? The qualitative side, the feeling side of it. But I love, he really backs it up with a lot of healthcare insurance insurance data, which I love um, the other book that I'd highly recommend is a book by Bridget Schulte and she is a journalist and she writes a book called Overwhelmed. I love her work the back of it. She has this really thick section of all of her sources, which I love. And the third one for any women out there, I know we have women and men in this conference, which is fabulous, but for any women who are specifically caregivers, um and specifically have Children, there's a fabulous book out there called Making Motherhood Work. Um And that one's by Caitlin Collins. Love that book as well. So those are three good resources where you can also start to kind of paint a picture and see what's going on. All right. OK. So enough about that, right? OK. So how do we approach this?

So what have we found? Right? How we, we've gone about this over the years. So we've gone about this by using time management skills, focusing on effectiveness and efficiencies. We've used exercise. You see organizations, some of the really big global organizations will sometimes bring in masseuses, they'll have gyms at the office, right? You see us as individuals going and exercising us as individuals going and getting support for ourselves, whether that's physical therapy for a shoulder or some neck pain or carpal tunnel tunnel or something like that, right? We also see this approach by, oh, let's have more flex hours, let's have more vacations some organizations or some individuals will take time between their, their, their, their careers as they shift careers or as they not shift careers, but as they shift jobs, they'll take extended periods of time for themselves to unwind.

Right. These are all ways we're trying to address this. We also try to address it with work life balance and wellness programs which are pretty, pretty abundant in a lot of corporate spaces. And then also we've been doing a lot of mindfulness and meditation, which as you notice, we started off this presentation with all of these are great, but they don't address the root issue, which is that we are doing too much already until we address that piece. The other is only gonna kind of put a band-aid over the situation. So what we approach and our approach with this is really this concept of a combination of self care and boundary work and awareness wraps around the whole thing. OK? And let me explain why self care is really what changes I call it, changing the space, OK, self-care. And all of those beautiful practices, meditation and mindfulness is really big, right? So all of those beautiful practices, internally self care is what gives us the energy to support ourselves.

It's really critical. So the self care piece is what gives us the energy actually to go and do all the really hard work of the introspection and the reflective exercises in the brainstorming. It's almost like you need to kind of charge your battery before you apply it to the awareness before you apply it to the introspection. That's why that self care piece is so big. Then with the self-care and awareness, what you'll start to find is boundaries start to come out really naturally, out of that space, really naturally. Because when we're really strong with our self-care and we're feeling energized and we're not depleted at the end of our days because we're starting to take care of our needs, the awareness and the clarity of the reality that we're in the situation that we find ourselves gets really clear.

And when that's clear, setting boundaries becomes a lot easier. All right, everybody with me, everybody with me. OK. Good. I see some chats. You guys are awesome. Thank you for the communication. That's so helpful. Yes. OK. Lovely. Lovely. OK. Excellent. So, um, exercise time, let's do a little exercise for you guys. So, what I love you to do right now is just take a moment. Now, a lot of you guys are on computers, which is great. You can pull up the word doc or Google doc, whatever you choose. Um Or for those of you who are old school, like myself sometimes and like pen and paper, grab a pen and paper and I'd love you guys to do two things. OK. So first I'd love you to create a list and I'd like you to make a list and separate it out into two categories and identify where you take care of your self care. If it's at work or if it's at home, the different types of self care you provide for yourself, either at work or at home and make a list of it. Ok. And then after you're done with that list, and I'm gonna give you guys about four or five minutes here. Ok. So after you get done with that list, part two is to identify with each of those items, how often you do those? Ok.

So if it's seldom, one time every couple of weeks or more regularly is maybe three times a week and often is daily. And people will oftentimes ask me, well, w we what is self care? And I, I want to give us opportunity to make self-care super broad. My personal definition of self care is the gentle tending to our needs, ok? The gentle tending to our needs. I like to make self-care super broad because when we make it broad, we start recognizing we can offer it to ourselves multiple times in the day. Ok. So think of anything that makes you feel fed, right? Anything that leaves you feeling a little strengthened or rejuvenated, that's self-care. And you can also think about what activities people or events can make you feel good. Ok? So just take a few moments here, make that list and separate it out and I'll give you guys just a couple of minutes. I'm gonna turn myself up here. I am, I'm gonna turn myself on mute, but I'm still here. Um And if anybody has any questions, I'm gonna go back through the chat bar and I'll see if I can incorporate those too. Ok. So I'll give you guys just a couple more minutes here. Ok? Ok. And for those of you still finishing up, no worries, no stress. Um but just start letting me know in the chat whose list was longer at home or at work, just write down the longer list was either home or work. Let me know which one was longer for you.

Um That'll also clue me in as to when you guys are done. Yeah. Home homework. OK. Yeah. Home, home home. Yeah. So every once in a while I'll find somebody who says their, their list at work is longer. Most of the time I find folks, most of the, most of the presentations I give it's usually home and there's a reason for that. For the vast majority of us, we have the tendency to think of self-care as something that we do later. We have the tendency to hold and wait for it, right? We wait. Um I call it rushing to relax. OK. Rushing to relax. So what oftentimes happens throughout our day is this is actually a part in a component. Remember how that initial slide, the self-care and the boundaries and awareness around it, right? So the self-care piece is this, this is the energetic piece. This is the part that feeds us in our day so that we're not depleted at the end of it. And remember how I was talking about self-care needs to be really, really broad for us to start viewing it in a different way. So that we start thinking about self-care, not only on a Friday night, right? Not only at the end of our work day, but so that we start feeding it to ourselves throughout our day. And that's really a game changer for us in terms of giving ourselves more energy throughout the day. Ok.

So there's a lot of ways we can look at self care. These are just a handful of them would love to think if you guys have any that you'd like to share with the group. I, I love to see those, but some of the ones that I really love is that very short breathing exercise that we did at the beginning. Now, I call that a breathing exercise. I was very particular with that, not a meditation or mindfulness exercise. If you love breathing exercises, I would recommend connecting in with a strong meditation or mindfulness teacher. There's some subtle nuances there that can really support you deeply with that if you like that. Um But I love bringing the breathing exercises because they're so short and they can connect us so deeply with our body in such a quick way. Um, the other thing connecting with colleagues, somebody had mentioned earlier, a cup of coffee. Absolutely. Yes. Right. Just taking a cup of coffee and not thinking about work and not talking about work in that moment can be a wonderful way to recharge ourselves. Just a little bit exercise and movement. People ask me, well, how do you exercise at work? Well, there's a couple of ways you can do it actually. So one if you have enough of a long lunch break or something like that, you can do a quick walk around the building if you're in a place where you can walk.

Um, I've seen people wear fitbits and actually walk the halls. Um, for me personally, what I end up doing is I'll go to the restroom or I'll go to an empty conference room. Um, this is all pre COVID, of course. And I'll do arm stretches. I'll do arm rolls. I'll do neck rolls and I'll just kind of move my body for about five minutes because I need that. Especially since I'm heads down, I'm the kind of person who I'll go, heads down and I'll forget it's like an hour later. Um, so I need to move my body and that's a simple way. The other thing was the fabulous ergonomic stretches. If you've ever seen those, you can Google those, you know, find, find a quick, um, you know, update on how to do some ergonomic stretches at the office, different things like that, stress management and for the purposes of this presentation, right. We've got kind of a little bit of a short time. I'm gonna have to go through these a little bit quick, but you can kind of start to get a flavor that we don't have to wait. Right. We don't have to wait for the end of our day. We can look at manageable workloads. Remember how I was talking about self-care, gives the energy so that when we look at and we take some time with our awareness, we can start identifying ways to shift how we engage our work, right?

How we engage our work so that we can start taking breaks, we can start honoring what our real limits are. OK? OK. We'll keep diving. So what I want to do right now is I want to give a common definition for us between a boundary and limit. It's amazing to me that most of the time when I give a presentation, in fact, quick question for you guys. How many of you have ever been formally trained on how to set a boundary at work? Yes or no. How many of you have been formally trained on setting a boundary at work? The vast majority of the time? Almost nobody says no, almost or I'm sorry, almost no one says yes. The only time that I found folks who really do boundary work in the work setting is usually working with nonprofits who usually work in some sort of trauma based situation. I've seen it with therapists and counselors and psychologists when I speak with those folks. But in the vast majority of presentations that I give, most people have never been taught in, in business how to set a boundary, which is astounding to me because it's the basics of how to say no and when to know what our no is internally. Ok? So if you, if it's no for you don't worry, you're in good company and if it's yes for you, great. Um So boundary, it's really just the line that marks the limit of an area. Ok?

They provide clarity about what our limits are and it's really the base route. It's what's ok and what's not? Ok, that's what a boundary is. Now, a limit is that point beyond which something can't go beyond, right? That's our limit. Now, it's really important to understand that limits.

There's not a good or a bad with the limit. They just are right? No good or bad, no judgments really, really, really critical in that limit piece. They're not good or bad, they just are and they help understanding what our limits are is what helps us set a boundary. Ok? So within the limit world, there's many types of limits. Ok? Lots and lots of types of limits. I wanna talk about three specifically physical limits, emotional limits and mental limits. Ok? So physical limits. And examples of these is there can be a physical limit of our, um, a physical being, right? So, if I'm typing a lot and let's say that I have some carpal tunnel and I keep going and I keep working through the pain. Well, eventually I might have to go to the doctor and the doctor might have to give me some surgery and that surgery and that, that, that physical limitation arose when, then I had to take four weeks off of work because of my carpal tunnel, right? So that was a limitation, not good or bad, right? It just is. And then that, so it's oftentimes marked by like pain in the body, there's an emotional limit too, right?

You can see this, you can see the spectrum of something kind of basic, like a little bit of frustration or irritation all the way over to anger, right? That's an emotional limit is when we, when we reach that max and then we kind of blow, right? That's an emotional limit. Ok. And we see the same thing with mental limits, mental limits. We can really see this. If anybody's ever studied for a really large um exam of any sort, we might feel really brain fog at the end of it or tired or exhausted. Likewise, if we've been working too many hours as you can look at research and studies on overwork and you can see how we actually get mental mental challenge, mentally challenged, right? From the perspective that we can't think anymore because we're so fatigued mentally, right?

So there's limits on those. So those, those are some examples of the types of limits we have. So here's another exercise for us. OK? So let's go through, I'm gonna give you guys a few more minutes for this one. OK? I'd love you to just identify an example of a time that you hit a limit and set a boundary. Ok. And you can do it either or it can be either at home or it can be at work. It doesn't matter to me. Ok? And then as part two, I just want you to review that. Just think back in your mind and consider the following questions. Were there any signs or warnings that you were approaching that limit or did you perhaps know you were reaching it in advance or did it hit you completely unaware? Ok. And I'll give you guys just about 2 to 3 minutes on this and I'm gonna go back through the chat. Ok. 2 to 3 minutes. Excellent. About another minute. All right. Ok. So I find this exercise really helpful because it gives us some understanding. Right? For me, the real light bulb came off for me when I realized that there was a difference between a boundary and a limit because for me, they were enmeshed beforehand, I didn't realize that there was a difference between the two and once I saw that and was that was, became really clear for me, it helped me understand when I hit a limit because oftentimes what happens for us in our worlds, right?

Is we go about our world and we will hit our limit first and then we will set a boundary out of that. And the challenge with it, it's really, really painful to do that. Right. It's painful. It's risky and unpredictable because we don't necessarily know how we're gonna respond until we hit our limit. And it's based on a variety of things, our own past upbringing, our own personal triggers the environment that we find ourselves in. It's really, really risky and unpredictable, especially in a work setting. So, um so yeah, let's keep going good work. OK? So I really love this image because it kind of helps me understand and delineate between that boundary and the limit, right? So the comfort zone is that super comfy space where we're not necessarily doing a lot of growth, but we're super comfy and, and maybe happy and more, right? But then the adventure zone, this is the opportunity for growth for us with, with the boundary setting is that's that adventure zone and then the danger zone, that's our limit space. OK. Now, remember how I was telling you that a lot of times what will happen for us, this old paradigm that most of us go through is we have this old approach. Um And by the way, this is everyone. And we still use this approach.

I will use this, all of us will use this approach till the day we move on. Right. And that's OK. It's a trial and error approach. And this is how most of us function. It's also how most of us have been taught to set boundaries, which is we hit a limit first and then out of that, we take reflection time because we don't like it. Right. And I'll give you a good example. I'm really exhausted. Let's say that I had an early morning phone call. I was on the phone with somebody at six o'clock in the morning. And then I ran back to back meetings until 11 o'clock finally had a quick lunch break right back in the back to back meetings. And I was really stressed. I dealt with a really stressful client in the afternoon, felt a lot of pressure and then I ran home hustled and I was late to, to the house. My kids were there, my husband was there, the dog was there barking dinner wasn't made, the house was a mess and I just blow. Right. I've hit my emotional limit for the day. I've hit my mental limit for the day and I blow. Then I have to deal with the aftermath. Right? And my aftermath is my personal reflection of, oh man, that went really crappy and I don't want that to happen again. Right.

And then because of that, I set a boundary and my new boundary is, you know, if I have a day like that again at work, I'm gonna pull over on the road before I come home and take a five minute breath. Right. I'm, I'm gonna take some time for myself before I walk in that door and shift my mood and connect with myself before I have to connect in with whatever I I walk into, right? That's that classic scenario that the vast majority of us, how we set boundaries and the paradigm that we're, we're, we're pushing, right? And we, we recommend and what works for me and I've seen work with, for the folks that we work with is this concept of working on self-care first, providing ourselves the energy you can even see in my last example that pulling off the road is a form of what it's a form of self care, right?

It's the recognition and the awareness that I need a moment that I've had a crappy day and that, that's OK and that I'm approaching my limit and that that's OK because there's nothing wrong with the limit. I'm just aware of it. And then because of that, I work on my self care and I practice that awareness piece throughout the day. I'm not waiting until Friday to focus on it. I'm integrating it throughout my work day and then out of that, it becomes really clear. Oh man, I'm having a really tough day right now and I need a breath, right? I need a breath and I need a cup of coffee or I need a cup of tea or I need a walk or I need, I, whatever it is that I need, right? It becomes really clear so that then I can start to set a healthy boundary. And when I come home and say, hey, you guys, I've had a really tough day today, mama just needs a little pause. Can I go in the back room for about 15 minutes before I come back out, you know, those kinds of conversations because I'm aware of what my limit is. Yeah. OK. So I want to wrap up here with a couple. This is my disclaimer slide. This is a slide that I always, I always put out there because it's really important to understand setting boundaries in the workplace is really, really challenging.

And I wanna be really clear in this space that I'm, when I talk about work boundaries within this slide, I'm not talking about um harassment issues or anything along those lines. Those need to be addressed immediately, right? And you need to find support for that. I'm not addressing that when I talk about work boundaries, I'm talking about work boundaries specifically in relation to how I say yes or no to my workload, overload. OK. So we'll table that concept of harassment or something like that over here. OK. So this slide is only in relation to workload, overload. But work, when you look at boundaries in the workplace, it's a very different place to play, right? Because we're dealing with root issues of survival. I'm dealing with whether or not I have a roof over my head and whether I have food on my table for me and my family, it's a big deal, right? Being able to say no in that context, really important to understand that it's important to understand that we're dealing with issues of present and future fiscal stability and financial stability for ourselves. We're dealing with reputation, professional goals in a caring profession.

If you happen to work in health care or you happen to work in a nonprofit organization. When you say no to something, there is still an onslaught of need, whether that's a patient that needs support, whether that it's such child who needs tears to be dried, right? All of these needs are very real. So we need to have that context when we look at setting boundaries in the workplace, caution and care is needed really, really, it's just the ability to tap in and it's why it's so important that we focus on the self-care piece, right? It's not the only piece we still need the boundaries piece, right? If we're only focusing on the self-care, it's not enough, we have to do both, right? Because the boundaries piece is what changes the structure of how we work, the self-care piece changes us, our engagement with everything, the boundaries change the structure of how we're engaging work. OK? But we need to be able to listen to and access that inner wisdom. We need to be understanding of the variables that are all around us. People will oftentimes say, oh, well, wre should I set a boundary here? And my response is always, I don't know because I don't know your supervisor. I don't know your corporate culture.

I don't know the situation you find in, I don't understand the, the deadlines that you have that are pushed. It's really important to really have a clear picture of what we're stepping into, which is why I always say if we have boundary issues in the workspace, it's more than often more than likely that we also have boundary opportunities and other spaces too. Whether that's because we're volunteering for volunteer organizations or we sit on a board or perhaps we have a lot of friends and we have a lot of family obligations and we have some opportunity to practice understanding what our needs are and vocalizing that in some safe spaces first.

And that's what I always recommend when we're first starting to try this boundary stuff. Practice in the safe spaces first. OK. And then remember that if you're in a situation where you're frustrated because maybe you can't, maybe you can't push a boundary because your corporate culture isn't gonna support it some corporate cultures won't um which is a detriment because there's actually tons of benefits that organizations see when they start to have really healthy, strong empowered individuals that not only are taking good care of themselves internally, but also setting up work structures to support themselves and their teams in very strong ways.

But just know that over time committing to that self care and awareness piece, the boundaries will come out of that. All right, good work, folks wait to hang in with me. OK? So last couple things, um I just want to give you guys some examples of some applied practice. OK? So we can look at this, I'm just gonna pick out a few, obviously, you guys can read the slide. Um but just a couple of quick examples. So if we become aware of the need for boundaries, a really simple implementation of this that I've seen on teams is just simply using delayed delivery in our, in our email, right? It's just not sending emails at seven o'clock or eight o'clock or goodness knows 10 o'clock at night, right? Something simple like that can have a huge impact on team culture, um aware of physical limits. You know, we can choose to take a stretch break for ourselves and also let folks around us know that we're doing that to support our bodies because we're trying to support whatever issue is going on for us in the moment, right? Um If we have back to back meetings, we can those five or 15 minutes after the hour, for those of us who run back to back meetings, we have those options. We have those choices and we have that power.

So, um you know, boundaries is really that place where there is so much leverage, there's so much opportunity for us in that space. And yeah, and so you guys recognize this slide and I invite you to just connect in with yourselves for a moment. And for this last minute here, we'll just close our eyes for one moment or open them if you'd like to find a spot and just think to yourself, how would it feel in your body to support yourself deeper at work? And what is one step you could take to do that when you're ready, you can open your eyes and wiggle your fingers. I'm gonna stay in the chat for a little bit. You guys. Thank you so much. It's just been lovely being with you guys. Thank you for all the engagement. I so appreciate it and I'll stay in the chat if anybody has any questions and thank you for your time. So good to see you guys. Thank you. Oh, yeah, you can follow me on Facebook and I'm on I, you can, there's only like one wood tree out there. There's not very many wood trees in the world. So um you can find me uh wood bridge at linkedin and everything like that integration group is also on Facebook and things like that. So good to see you guys. Thank you. I see all the thank yous. If anybody has any questions, I'm still here.

I'm more than happy to support you with anything you guys need. Thank you for your time.