🎙 Episode Overview

Today, we’re talking about one of my favorite strategies for avoiding burnout and sustaining long-term productivity: the Deload Week. Borrowed from the world of weightlifting, this concept has become a core part of how I structure my work and energy throughout the year.

Whether you’re juggling multiple roles, running a business, or just feeling like you never get a true breather—this episode will help you rethink how (and when) to pause without losing momentum.

🔑 In This Episode, You’ll Learn

• What a Deload Week is and why it’s essential for long-term sustainability
• How I structure mine around my business and corporate work
• Ways to tailor this concept to your unique life and energy cycles
• Why rest doesn’t mean disengagement—and how to make space for creativity, reflection, and deep learning
• When not to use this practice (yes, there are times it's not the move)

🧠 Key Ideas to Take With You

• Rest is productive when it’s intentional.
• You don’t need a full week—even 1–2 days of strategic, structured rest can spark clarity and momentum.
• Bored brains birth good ideas. Giving your brain space helps creativity and innovation thrive.
• Structure + flexibility is the sweet spot. Guardrails help, but so does room to play.
• Deloading ≠ procrastination. Know when you're resting and when you're avoiding.

🎧 How to Get the Most Out of This Episode

As you listen, think about the natural cycles in your work or personal life. When could you plan a “pullback” period that would set you up for a stronger push forward? If you’re feeling exhausted, uncreative, or like you’re constantly in output mode, this episode will help you recalibrate.

🛠️ Practical Actions You Can Take

1. Reflect: Where in your year could a deload week (or days) help you recharge?
2. Plan: Choose a period post-deadline, post-launch, or pre-push to give yourself intentional breathing room.
3. Define your guardrails: What are your non-negotiables (email, podcast, client care)? What can you pause?
4. Make it restorative: Use the time to play, read, think, journal, or explore new ideas.
5. Test and tweak: Try a mini deload and take notes on what helped. Adjust for next time.

📣 Special Invitation

💡 Have a question or a workplace challenge you want me to unpack on the pod?

Send me a DM on Instagram or reply to one of my System Sunday emails—I’d love to turn your Q into a full episode.

📲 Call to Action

• DM me on Instagram with your Deload Week idea or takeaway.
• Share this episode with a friend who’s overdue for a break.
• Rate & review the podcast—it helps more changemakers find this content!
• Subscribe so you never miss a new episode.

⁉️ Want me to answer your question or scenario on the podcast?

I just opened a new form where you can anonymously submit:

• A leadership or systems challenge you’re facing
• A scenario you want me to walk through
• A question that’s been stuck in your head about your role, team, or impact

I'll be selecting a few to feature in upcoming episodes.

Submit your Q here!

👉 Resources Mentioned

• Follow on Instagram: @nursing.the.system
• Join my System Sunday email list for your weekly dose of strategy and sanity for nurses leading change in healthcare.