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Feeling chained to your work phone? You're not alone. That Sunday night email panic is destroying your success—and I'm going to show you how to break free.

After 12 years at Amazon being on-call 24/7, I discovered the shocking truth: the pressure to always be available is something we put on ourselves. Most leaders never actually demand it.

Your brain treats work notifications like bathroom emergencies—urgent and immediate. But just like you can control your bladder, you can retrain your nervous system to recognize false urgency.

Here's what's really happening: Every ping creates workplace anxiety that keeps you in constant work mode. This prevents real rest and makes you less effective Monday morning.

Key Takeaways:

· The 5-4-3-2-1 Technique: Use your five senses to calm urgent feelings (5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste)

· Real emergencies = phone calls. Everything else can wait until business hours

· Successful people aren't always available—they're strategically responsive

· It gets worse before it gets better: Expect discomfort when setting boundaries

Stop letting burnout disguise itself as productivity. The most successful executives know that disconnecting isn't lazy—it's strategic.