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050 Shifting Out of Survival Mode Through Executive Function with Stephanie Ford
Do you ever get to the end of your day and find yourself completely unable to decide what to eat for dinner, even though you’ve spent the last eight hours making million-dollar decisions at work? This isn't just "being tired"—it is a physiological state known as decision fatigue, and it is directly tied to our executive functioning.
In this episode, Heather Clark chats with Stephanie Ford, an Occupational Therapist from Australia. Stephanie breaks down the science of why high-achieving women often hit a wall and explains how our sensory environment, hormones, and stress levels dictate our ability to think clearly. We dive into the concept of the "Patience Bucket," the difference between glass and rubber balls, and how to use "habit stacking" to stop the slide toward burnout.
Inside This Episode
The 32-Step Process: Understanding that every "simple" task actually requires a complex sequence of executive functions, and why fatigue happens when those systems are overloaded.
Glass vs. Rubber Balls: How to identify which responsibilities will "shatter" if dropped and which ones can safely bounce while you reclaim your energy.
The Patience Bucket: Why you can be a diplomatic professional all day but lose your temper the moment you walk through your front door.
Sensory Processing at Work: Why open-plan offices might be emptying your tank before noon and how small tools like noise-cancelling headphones can preserve your cognitive power.
The 5-Minute Rule: Using tiny, physiological shifts to reset your nervous system when "just meditating" feels like an impossible task.
The 4 Pillar Tiny Shifts
MIND: Stop the "push through" mentality. If a decision feels impossible, it is a signal that your capacity is reached. Acknowledge that your executive functioning is hindered by stress or exhaustion and give yourself permission to step back.
BODY: Focus on movement that refills your cup. Whether it is a 15-minute gym session or a walk to the bus stop, getting oxygen and vitamin D shifts your physiology and creates the energy needed for higher-level thinking.
SOUL: Recognize the power of emotional regulation. Identify the sensory or calming strategies that work for you—whether it is music, silence, or deep breathing—to prevent your system from tipping into fight, flight, or freeze.
HOME: Control your environment. Communicate your needs to your family and set up your space to be low-stimulation after a long day. Dim the lights, use a visual calendar to reduce questions, and create an environment that starts the refilling process the moment you walk in.
MORE INFO: https://www.declutterforchange.com/links/
CONNECT WITH STEPHANIE:
https://www.facebook.com/stephanieford.actionforward
https://www.instagram.com/stephanieford_actionforward/
www.actionforward.com.au
MENTIONED IN THE SHOW:
https://goblin.tools/
Atomic Habits Book
View all episodes
By Heather Clark
5
33 ratings
Do you ever get to the end of your day and find yourself completely unable to decide what to eat for dinner, even though you’ve spent the last eight hours making million-dollar decisions at work? This isn't just "being tired"—it is a physiological state known as decision fatigue, and it is directly tied to our executive functioning.
In this episode, Heather Clark chats with Stephanie Ford, an Occupational Therapist from Australia. Stephanie breaks down the science of why high-achieving women often hit a wall and explains how our sensory environment, hormones, and stress levels dictate our ability to think clearly. We dive into the concept of the "Patience Bucket," the difference between glass and rubber balls, and how to use "habit stacking" to stop the slide toward burnout.
Inside This Episode
The 32-Step Process: Understanding that every "simple" task actually requires a complex sequence of executive functions, and why fatigue happens when those systems are overloaded.
Glass vs. Rubber Balls: How to identify which responsibilities will "shatter" if dropped and which ones can safely bounce while you reclaim your energy.
The Patience Bucket: Why you can be a diplomatic professional all day but lose your temper the moment you walk through your front door.
Sensory Processing at Work: Why open-plan offices might be emptying your tank before noon and how small tools like noise-cancelling headphones can preserve your cognitive power.
The 5-Minute Rule: Using tiny, physiological shifts to reset your nervous system when "just meditating" feels like an impossible task.
The 4 Pillar Tiny Shifts
MIND: Stop the "push through" mentality. If a decision feels impossible, it is a signal that your capacity is reached. Acknowledge that your executive functioning is hindered by stress or exhaustion and give yourself permission to step back.
BODY: Focus on movement that refills your cup. Whether it is a 15-minute gym session or a walk to the bus stop, getting oxygen and vitamin D shifts your physiology and creates the energy needed for higher-level thinking.
SOUL: Recognize the power of emotional regulation. Identify the sensory or calming strategies that work for you—whether it is music, silence, or deep breathing—to prevent your system from tipping into fight, flight, or freeze.
HOME: Control your environment. Communicate your needs to your family and set up your space to be low-stimulation after a long day. Dim the lights, use a visual calendar to reduce questions, and create an environment that starts the refilling process the moment you walk in.
MORE INFO: https://www.declutterforchange.com/links/
CONNECT WITH STEPHANIE:
https://www.facebook.com/stephanieford.actionforward
https://www.instagram.com/stephanieford_actionforward/
www.actionforward.com.au
MENTIONED IN THE SHOW:
https://goblin.tools/
Atomic Habits Book