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Hey everyone and welcome back to OHM

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podcast . Today we're going to dive

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into a topic that's becoming increasingly

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relevant to our connected world . You

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know , blurring the lines between work and life , because

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, let's face it , hands up , if you've ever had

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, you know , checked work emails while on

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vacation or snuck in , you know . Just

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one more thing before text . You

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know , before bed , yes

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, yeah , I thought

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so . So we've all been there

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, right . But what happens when that occasional

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check just turns

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into a quick state of on

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? You know , and that's

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what we're going to unpack today . On

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. You know , and that's what we're going to unpack today the mental health toll of work

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, life imbalance and how to reclaim your sanity and your and your free time

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. You know . So feeling constantly tethered

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to work can be incredibly draining

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and it can be hard to start the process

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of what I call digital detachment . Now

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I would like to add a little story about

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my struggle with digital attachment . As

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a game developer , you know , virtual

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assistant , content creator and designer , I ended

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up spending about 50 percent of

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my life in the digital universe

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, and I kind of still do . I would

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find myself more and more detached from

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reality and those that were around

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me , so eventually it took a toll on my health , with

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things like anxiety and stress , which directly affected

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my physical health , leading

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to carpal tunnel diabetes from spending a lot of

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time sitting . Now I may not have diabetes

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yet , but if I didn't change my lifestyle

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choices , my point is is that that's what it would have

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led to . So during my

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time on my pc I would get up and stretch

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, you know , do any kind of movement for five

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minutes , doing exercises for

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carpal tunnel for three , drinking some water

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and getting back to work . I would

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repeat this every 30 to 40 minutes until

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it became a habit . Now the

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best way to end a habit

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, a bad habit , is

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to replace it with a better one . Just

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like you know drug addicts , they replace

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one addiction with another , or

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even even any kind of addiction . You want to

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replace it with another one . That's better realistically

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not not any kind of addictions like

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that , but anyways , back to the topic

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. I'm still dealing with the effect

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of spending so much time on my pc

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. However , I can tell my health

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is slightly improving and

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I spend a little bit less time working

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, and hopefully this can help inspire others

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with a similar story to take

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action . Now , obviously

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, you can tell I took a break Mainly

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because I was focusing

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on my book Mind Matters

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. I mean , it's already published , so if you want to go check it

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out , it's on my website , marquistacoachcom . I'm

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also working on another one . It's a herbology

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one . I'm also working on a fictional story series

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Just published one of those two as

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well Shameful

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promotion . I just had to do it . Let's

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get back to it . So this is what I

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call the cost of constant connectivity

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. So picture this you finally drag yourself

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out of bed after a long day , ready to

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unwind with a good book , right , but

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then , ping , a new

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email pops up and suddenly

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you're sucked back into the work mode . Sound

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familiar ? This

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constant connectivity takes a toll . So

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think about it . Every notification , every email check is like a tiny mental

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interruption and it interrupts your relaxation time

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and makes it harder to truly switch off

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. Did you know

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? Studies show that even checking work

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emails during leisure time can increase your

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stress hormone cortisol by

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up to one third ? That's

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a significant impact in your ability to de-stress and recharge . But don't

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fret , you know there's . There's strategies

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for setting boundaries . These boundaries

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are important for mental health

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, very important . Now

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the good news is you have the power to set boundaries and

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the key to that is creating a clear distinction between work

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time and personal time . Just like , for example

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, if you're sleeping in a bed , right

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, are you going to study in that bed

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, or you or you want to just

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sleep in that bed , because if you try to study in that bed , you're

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going to feel a little bit lazy , like , hey , I don't

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feel like doing this work right now , so

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I'm just going to take a nap . You

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know what , in

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places where they eat , places

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where they sleep , because they're going to feel

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more distracted to do those things

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in that area that they chose to do

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or they normally habitually do . All

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right , just an example . Now

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, first things first , designate

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a specific workspace , ideally

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somewhere where you can close the door and pack

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it all away at the end of the day . This

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creates a physical separation between work

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and relaxation . Now let's

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also establish an off work hours

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. Communicate these boundaries

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to your colleagues and stick to them . Turn

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off notifications , resist

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the urge to check emails after hours and

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give yourself permission to truly

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disconnect . And hey , you know , don't

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underestimate the power of a digital detox

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. This . I'll

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give you a little known fact A

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recent study found that taking a week-long

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break from technology can actually improve

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your cognitive function and creativity

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. So put down the phone , step

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away from the computer and rediscover the

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simple joys of being offline . Now

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I want to give you a little challenge . All right , take

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a week . Just take a week . Stay

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off of Instagram , stay off of Twitter , whatever

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social media . Just take a break . I

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mean you'll survive for a week . Just

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detox yourself for a bit . Use

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a computer screen or phone screen for

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like five minutes max

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at the end of the day and

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then , after that week , see how you feel . I

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mean , that's this is only

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something that you can . You can experience yourself

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. So truly try it

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and see how you feel . Because

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, if you don't understand it from my other podcast

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episode and emf

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electric , magnetic , electric magnetic

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, electrical magnetic frequencies , emf

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, every device that emits

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them they affect you

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so much . They affect your energy . It's

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, they affect your um , your

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mental state in your mind , which is tied

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to your energy , and how you process

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things , how you relax , how

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you react to things , all

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that right , even

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your health . So now

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, that's not that bad . So by

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becoming more efficient during work hours , you

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can free up that . You know precious

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personal time , that you know precious personal

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time . Now here's , here's . Here's something else

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Okay the

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power of saying no and prioritizing self care . So let's talk about another

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crucial element , which is learning to say no . It's okay to decline additional work

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or request that fall outside your designated

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hours Because , again , that's boundaries . That's

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that's what you need . It's really good . Your mental

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health matters Okay , and

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being assertive and setting boundaries with

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your colleagues and employers shows the value that

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you value your own , your own time

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. And guess what ? Prioritizing

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self-care actually benefits your work performance

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. A well-rested , relaxed mind is

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a productive mind . Okay , so you're going to become a

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better asset . So did you know that employees

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who take regular breaks in prioritized

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sleep are demonstrably

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more creative and efficient ? So

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you know , taking care of yourself isn't

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selfish , it's essential . Now

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we cannot forget the role

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employers play in work-life balance . The

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good news is there's a growing awareness

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of this issue in companies . More and

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more companies are offering flexible work arrangements

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, encouraging breaks and

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promoting a culture of disconnection

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after work hours , and

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these are all positive steps . So

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that's it for this episode

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. Thank you for listening so much . For anybody

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who really supports me , who listens to my podcast

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every single one , I appreciate you . Yeah

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, I'm gonna do my best to keep bringing value

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, and I'll see you on the next one

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, deuces .