Most of us think burnout only hits people who hate their jobs. Psychologist and bestselling author Guy Winch says the opposite is true. In this episode, Guy joins Brandon to unpack the hidden ways work takes over our lives, from the autopilot trap and procrastination to evening rumination and self-neglect. Drawing from his new book, Mind Over Grind: How to Break Free When Work Hijacks Your Life, Guy shares research-backed exercises that any professional can use to reclaim their time, protect their health, and actually be present when they get home. If you have ever told yourself "it's just a busy season," this episode is for you.

Key Timestamps

[00:00] Why even mental health experts miss their own burnout

[02:30] The survival mode trap and how autopilot takes over your life

[05:30] The Goldilocks zone: how stress improves performance until it doesn't

[06:30] Why more strokes happen on Mondays and how a simple brain hack can ease the Sunday scaries

[09:15] Reframing procrastination: why treating dreaded tasks as nuisances gets them done faster

[11:45] Challenge state vs. threat state: the mindset shift that changes how you perform under pressure

[14:30] The mind whisperer exercise and how to prep your brain before high-stakes moments

[15:45] Rumination: why replaying work conflicts at home is unpaid overtime that damages your health

[20:30] The "locating your job stress" exercise that turned 90% stress into 10%

[23:30] Role curation: how to take charge of your career growth when your manager won't

[26:00] The red light, green light technique for managing after-hours emails without losing your evening

[30:15] Canaries in the coal mine: identifying your personal early warning signs of self-neglect

[34:30] The empathy effort exercise for switching from work mode to home mode

[36:45] Triple dipping: how to squeeze a month of happiness out of a single weekend away

A QUICK GLIMPSE INTO OUR PODCAST

Podcast: Transform Your Workplace, sponsored by Xenium HR Host: Brandon Laws

In Brandon's own words: "The Transform Your Workplace podcast is your go-to source for the latest workplace trends, big ideas, and time-tested methods straight from the mouths of industry experts and respected thought-leaders."

About Xenium HR

Xenium HR is on a mission to transform workplaces by providing expert outsourced HR and payroll services for small and medium-sized businesses. With a people-first approach, Xenium helps organizations create thriving work environments where employees feel valued and supported. From navigating compliance to enhancing workplace culture, Xenium offers tailored solutions that empower growth and simplify HR. Whether managing employee relations, payroll processing, or implementing impactful training programs, Xenium is the trusted partner businesses rely on to elevate their workplace experience. Discover how Xenium can transform your workplace: Learn more

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