Mindfulness

Pete Mockaitis
Isaiah, thanks so much for joining us here on the How to be Awesome at Your Job podcast.

Isaiah Hankel
Great to be here, Pete. Thanks for having me.

Pete Mockaitis
Well, I’m excited to dig into the goods, but first can you tell me a little bit about what it was like growing up on a sheep farm?

Isaiah Hankel
It was rewarding. Some days it didn’t seem like it, but the one day that always stands out in my memory when I’m asked that question is a day that came every year as a sheep farmer, which is when you would shear the sheep.

Pete Mockaitis
I thought you were going to say that. What made that day special?

Isaiah Hankel
It was just a good insight into sheep behavior and as I learned later, human behavior, because sheep were very responsive to two things, carrots and sticks. It’s one of the many places where we get that phrase, having people respond to carrots and sticks, because humans respond to those two things too.

Pete Mockaitis
You mean literally feeding them a carrot and using a stick?

Isaiah Hankel
Yeah, yeah, it’s literally with the sheep and usually not literally with the humans.

But with the sheep to shear them, it’s a painless process, but you have to get a large herd of sheep, in this case it was usually 80 to 100 head of sheep, into a funnel essentially with a very narrow opening where only one sheep could fit at a time.

You would think this would be very hard to do, but sheep operated through a herd mentality. What that means is that you could walk behind them with a couple of sticks, bang those sticks together, they’re also scared of everything, and they would go running in the opposite direction. If you just bang the sticks behind them and if ahead of them was the funnel with the large gate that they would be funneled into, they would run right into it for you.

Then just to get them to go that last few yards, to get them to go one-by-one through that gate, you would just tease them with carrots held out in front of them, they’d walk right into the sheep shearers arms. You’d have to wrestle some of the larger ones sometimes, but in most cases carrots and sheep, carrots and sticks would do the trick.

Pete Mockaitis
Now, generally speaking, when sheep are sheared or shorn—

Isaiah Hankel
Yes, shorn.

Pete Mockaitis
Is it enjoyable, like, “Oh man, that was really a weight off,” versus like, “No, this is my precious fur?”

Isaiah Hankel
Yeah, in the reverse order though. They’re at first scared of the buzzing sound and they’re scared of everything, but then it doesn’t hurt, they’re relieved, it happens in the middle of the summer. They’re very happy afterwards.

Pete Mockaitis
All right. I imagine that right after the shearing, the times are good on the sheep farm. You’ve got a bundle of cash coming in.

Isaiah Hankel
Yeah, times were good. As a farmhand you don’t get paid too much, but you did get paid quite a bit more on that particular day. It was always a sense of reward after working hard with your hands. Looking back, it’s some of the most enjoyable work that I’ve done, somewhat ironically.

Pete Mockaitis
We’re not going hold that against you to any of your colleagues or collaborators, like, “I’d rather be with sheep than you guys.”

Isaiah Hankel
It just made you very present. I think in today’s world behind screens, it’s hard to get present like that in the same way. I think you have to do it much more deliberately now.

Pete Mockaitis
Yeah, I hear you. Well, you talk a little bit about some of this in your book called The Science of Intelligent Achievement. What’s sort of the main thesis behind this one?

Isaiah Hankel
Yeah, this book is about how to protect your mental energy and then what to do with your energy after you have protected it, after you stop doing the things that are depleting you on a daily basis.

Pete Mockaitis
Okay, well, that sounds important. Can you sort of lay out that importance, like why do we need to protect our mental energy? Isn’t it going to be fine? Or what’s the attacker that we are defending against?

Isaiah Hankel
It’s usually people, but it’s a lot of things. I think the best way to frame it, and it’s kind of how the book starts out, is mental energy is your most valuable asset.

We usually hear that time or money is your most valuable asset, but we can quickly disregard these as being your most valuable asset because most people, just as an example, certainly in the US, have both a phone and a watch or a Fitbit. These things can do the same thing in terms of telling time, but we buy extra things for little features that we don’t really need. If you’re not buying that argument, go see how many pairs of shoes you have.

When it comes to time, how much time have you spent watching or re-watching your favorite movie or your favorite TV show or watching a YouTube clip? It’s not so much time that’s valuable. Maybe you were exhausted at the end of the day. You just wanted a feeling of comfort. You watched your favorite movie over again. Again, these can be disregarded pretty quickly, especially when you start comparing them to mental energy.

The last one that’s very popular today because we hear quotes like, “Your network is your net worth,” and all these feel-good relationship quotes about your relationships. We think, “Okay, well, it’s just about how many people you know? How many people will give you value for the value that you give?”

What we do there is we eliminate yourself from the equation. We forget that “Oh, I have to have enough energy to stand on my own two feet and enough energy to produce and provide value or enough energy to be present and be the kind of person other people want to connect to.”

We’ve all bought things we didn’t need. We’ve all spent our time on things that were a waste of time. We’ve all wanted to add more to relationships, wanted to give more, but were spread too thin. The limiting factor is actually your mental energy. How much mental energy do you have? You can think about it a different way. How many attention units do you have?

I think a lot of people try to reduce it to something that’s physiological, “Did I get enough sleep? Did I eat?” That’s really what controls my attention. There’s a little bit more to it.

Pete Mockaitis
Okay, well so now I’d imagine that that might be sort of the starting point of the funnel, if you will, in terms of just how much mental energy you have to work with. But then it gets frittered away and unprotected. Could you lay out what are some of the biggest drains on our mental energy and how do we prevent those from being drains?

Isaiah Hankel
Great question. Let me tell you how much or how little you actually have to start every day.

Pete Mockaitis
Oh do, thank you.

Isaiah Hankel
If you get five or six rounds of rapid eye movement sleep, REM sleep, then your willpower levels, your attention units, whatever you want to call it, your mental energy is going to be restored if – of course a lot of people don’t sleep as much as they should today. But if you get that amount of REM sleep, you start out each day with about 90 to 120 minutes of peak mental energy.

Pete Mockaitis
Oh boy.

Isaiah Hankel
Yeah, that’s it. That’s according to several studies. It’s been printed in the Harvard Business Review and of course a lot of primary peer-review publications. 90 to 120 minutes, so two hours tops and that usually strikes within an hour or three of waking up for most people, so right in the morning.

Then if you think of that as like your ten out of ten mental energy time. Then you have about an eight out of ten mental energy for maybe three to five hours during the day. Everything else is much lower. If you start thinking-

Pete Mockaitis
Like four?

Isaiah Hankel
Like four, exactly. Four or five.

Pete Mockaitis
Wow.

Isaiah Hankel
If not lower. If you start thinking what you can actually get done in a month, gets reduced pretty quickly to okay, let’s say you’re just doing what you do during those two peak hours and you have okay, during a work week about ten hours. Think about it, most people that go to an office, what’s the first thing that you do during that time?

Pete Mockaitis
They’re going to get the coffee, check the email.

Isaiah Hankel
Exactly. Scan some email. Then you look at the news. Then by the time you’re done with the news and email and chatting with your colleagues, you are out of your peak mental energy state. It’s very easy when you’re feeling good, your mental energy is peaking, you have your first cup of coffee, you get kind of chatty, to just diffuse and spend all that mental energy.

Here’s the key. I didn’t even mention this yet, during that 90 to 120 minutes, you are four to five times as productive as you are out of that peak time.

Pete Mockaitis
Four to five times even as compared to the level eight energy time?

Isaiah Hankel
Four to five times overall compared to the rest of the time during that day.

Pete Mockaitis
Okay, wow.

Isaiah Hankel
So time is relative. You can produce four to five times as much work during those peak mental energy, but again, most people don’t protect it—or we didn’t mention meetings. You’re in some nonsensical meeting, listening, some meeting that can probably be done in seven minutes and you’re spending an hour there.

These are just some of the ways that people are diffusing their peak mental energy during the day and why it’s important to start scheduling your day around these peak hours.

Pete Mockaitis
Okay, I’m wondering, you mentioned it hits during the morning, is that pretty universal regardless if you are a night owl or an early bird?

Isaiah Hankel
Good question. The night owl is a bit of a myth. I think it’s around one or two percent of the population actually is biochemically a night owl, where this peak mental energy is at night. A lot of people just like to think they’re a night owl because it lets them procrastinate during the day. But there are outliers of course in all sets of data.

One very easy way, and this would kind of be considered a meta-analysis, not really a peer-reviewed study, but it’s of yourself and you’re an n of one or a sample size of one, is to just take your phone and jot down every hour of the day from the time you wake up to when you’re asleep, so six AM, seven AM, eight AM, and just type down on top of every hour, and you can set an alarm on your phone or your Fitbit or whatever, how you are feeling in terms of your mental energy on a scale of one to ten.

What you’ll find over the course of even four to five days is you’ll start to see a trend. You’ll start to see – you’ll probably start maybe at a six, maybe a person starts at a four. Then pretty quickly you’re going to climb up to a ten. Then your tens are going to be in a row. You’ll have one or two in a row. Then it will go to about an eight.

Then you’ll have lunch. Then there will be the afternoon dip, which is a real thing. You’ll kind of drop to maybe a five or a four. This is what I’ve seen very, very commonly. Then maybe you’ll peak for one or two hours at six or seven after that. Then you’re right down to a four for the rest of the day. Something like that. That’s a typical curve. A lot of it has to do with your cortisol cycle in your body too.

Once you do this for a few days though, you can see, “Oh wow, these are the two hours of the day where I am peaking. What am I doing during those hours?” You start to rearrange your day in pretty simple ways, so you’re using those hours for the things that are most important to you, your career, your personal goals strategically.

Pete Mockaitis
Okay, that sounds wise. I am all about that. Then I’m curious, when it comes to those, if it’s two hours, do you recommend doing two hours straight through or like having sort of a power brief rejuvenation in the midst of it?

Isaiah Hankel
Yeah, exactly. One thing you can do is go for a walk. You can go to the gym in the middle of the day if you can get out, just some people walk around the office. But if you do get the blood flowing during that dip, then you can get your mental energies to start to climb again. That’s really the key here is you have control over this.

That question is exactly what you need to be asking yourself. Okay, I usually dip here. Maybe instead of going to the gym in the morning, I can try to go to the gym or get some activity or go for a short run or whatever might be possible in my work life to bypass that dip and at least maintain maybe a six or seven during that time.

The key is just kind of restructuring your day for your peak mental energy or to keep your mental energies peaking rather than just letting them fall wherever your activities in the day fall.

Pete Mockaitis
Could you give us some examples for you or those you work with in terms of what are some great things that you might really try to slide into the peak mental energy times?

Isaiah Hankel
It comes down to every person’s individual goals. One thing that I started doing once I realized that this – when I started seeing this data and I wanted to publish my first book, is that I started taking my lunch break very early.

I started peaking around ten AM. This was when I would get up around six or seven. I’d peak at ten AM. I would be on from about ten AM to about twelve noon. During that time I could write at least five times as much as I could during any other time of the day. What I did was I started taking my lunch from ten till eleven AM, some cases eleven to twelve, and I would go somewhere and I would write.

I got my second book done very, very quickly because of this. If I had not done that, it would have taken me at least four to five times longer. That’s one example.

A lot of people have a goal to start their own business, but they struggle to get a business proposal on paper. They struggle to take that first step. They struggle to do all kinds of strategic things for their life that if they were just using their peak mental energy like 15 minutes a day, they can make real progress on.

It doesn’t have to be right in your peak time. If that’s just an impossibility for you, can you get up 15 minutes before your kids get up? Can you get up an extra 15 minutes early even if that’s like your 7 time, when you’re at a 7 out of 10 and use that time to do something strategic for your life, where you’re really moving the needle on your long-term goals.

Pete Mockaitis
Yeah, I really like that idea in terms of those things that are important, but you’ve been having some trouble getting movement on. That seems like a perfect combo for, “Ah, a peak mental energy time is what needs to be allocated here.”

Isaiah Hankel
Yeah, ideally I’m thinking of the four quadrants of The Seven Habits of Highly Effective People.

Pete Mockaitis
Right.

Isaiah Hankel
Yeah, not urgent but important. That would be the idea stuff that you’re using your peak mental energy time for. Every once in a while it might be important and urgent, but at least you’re always doing something that’s important during that time.

Pete Mockaitis
Okay, understood. It’s key to do the scheduling and to be strategic about how we are deploying it. Then beyond that, what are some ways that our mental energy gets zapped over the course of the day?

Isaiah Hankel
Once you have your map there and you know when your mental energy is peaking, now start asking yourself what gets in the way of your mental energy or start tracking during the day. Maybe take a couple of notes underneath that list that you’re creating for four or five days and make a list of when you’re feeling the most drain. Who did you just interact with? What did you just do?

Everybody is different. One draining activity or one draining person for me might be different for you. What you’re going to find is that there are certain people that really drain your energy, certain interactions, certain types of interactions

Maybe sometimes with your boss it’s okay, but other times it’s not. If they had a conversation with you during this time right before lunch when they’re hungry, it’s not good, so you can start avoiding that.

Maybe every time you have a conversation with this person, they’re really dramatic and they suck you into their drama and you’re like, “Oh wow, this is usually happening during my peak mental energy, like I’m responding to some text. I’m going down this rabbit hole. If I just stop responding to this person, it goes away.”

Maybe it’s an activity that just completely drains you, you really dislike doing, not something that’s important, that’s hard to get started that you need to do, but something that’s lifeless and just pure busy work that’s not really moving you forward, something you can outsource to somebody else or delegate at work.

Start asking yourself, “What are the activities I can get rid of, the things that are really draining me?” What you’re going to find more often than not is it’s people and that you’ve done a really poor job of being selective and deliberate with the people that you’ve allowed in your life.

Pete Mockaitis
Okay, intriguing. So being mindful and aware of the different people and how that’s impacting us with the energy certainly. Then any pro tips for dealing with that, like, “Oh, it looks like these people are sucking the energy and I’d like to minimize my exposure?” How do you do that with tact or grace?

Isaiah Hankel
Yeah, I call it going on a relationship fast. An important caveat here, just like with food fasting, we used to think, oh, if you fast for two weeks, this is somehow good for you. It can be very bad for your body. You don’t drink anything, don’t eat anything for weeks, very hard on your organs.

But we do know that certain types of fasting can be very, very good for your body, intermittent fasting, fasting certain types of food like not eating grains for a period of time or not eating dairy for a certain period of time or limiting foods one by one to see what you might have a food allergy for. All kinds of fasting that once you get more strategic with it, can lead to big insights and big benefits.

Same thing is true for relationship fasting. The problem is that we’re all so connected to our networks and we all have been bombarded with especially in today’s over connected world, that connections are important. You need to have as many Facebook friends as you can. Not just Facebook though, you also have all your other social media connections.

Not just online, because those aren’t your real relationships, you have to go to a bunch of conferences and you have to listen to every single podcast out there and you have to read everything possible. This stuff is good, but are you being deliberate? Are you choosing to read and to consume and to connect with people that are making you better or do you really have no filter? How deliberate are you being?

One good way to answer that question is to step away temporarily, not forever, but for a few days. Step away from your relationships. Of course you have your kids, your wife, etcetera. It’s going to be individualized for everybody.

But there’s probably a group of friends or at least one friend that’s coming to your mind right now as you listen to this that you’re asking yourself, “Does this person really make me a better person or a worse person? How do I usually feel when I interact with them? Is it just competitive? Are they a friend who’s really kind of an enemy?” There’s only one way to find out. You have to gain distance. Emotional distance will provide clarity.

By going on a temporary fast and doing it in a tactful way, you don’t just say, “Ah, I’m not talking to you anymore,” or “I’m in a relationship fast. Can’t talk.” You instead say, “I’m going to be taking some time to work on an important project. If you don’t hear from me for the next couple of days, I’ll get back to you on this date.”

You step away. You implement some of the things we’ve been talking about here, spend some more time on your personal goals, what you’re doing and all of that will become more and more clear as you kind of de-clog your life here with this temporary fast. You’ll gain some real insights by doing this.

Pete Mockaitis
All right. Lovely. I also want to get into your take on being busy is a bad thing. What’s that about?

Isaiah Hankel
Yeah, busyness, and we hear this a lot. It’s almost overused. It’s a badge of honor and people think, “Oh I don’t want to be busy for busyness sake, but I still want to be busy. There’s so much to do today and things are so competitive in my career,” or if I’m an entrepreneur I’m trying to get ahead in whatever way. We can just start filling our calendars and what we’re doing with a lot of stuff without evaluating whether or not it’s impactful.

It’s actually very simple to figure out if something’s impactful, you just need to find a metric, some unit of measure where you can determine whether or not you’re moving closer to the overall goal, the reason that you’re doing that activity or further away.

Most people never do this because they never carve out time during their peak mental energy to have the mental energy to draw those conclusions. They’re so busy that they just keep going onto the next thing and the next thing and the next thing, hoping subconsciously that one of these things is somehow going to be the opportunity of a lifetime.

Some day one of these things is going to fall into place. They’re going to arrive. Somebody is going to discover them. The boss is going to say, “I see all the work that you’ve done. This is the one thing I’ve been waiting for you to do. Now I’m going to make you a millionaire.” They all have this kind of like hazy, fuzzy, “this is why I’m working so hard” lie going through our head at all times.

If you get honest with yourself, you’ll realize like I stay so busy because a) I don’t want to confront whether or not what I’m doing actually matters because maybe it doesn’t matter and maybe that means that I don’t matter right now, which is not true. It just means what you’re doing doesn’t matter. And b) because I think if I let go of something, if I stop doing it, what if that’s the key to my success? What if that’s the one thing or the one connection that’s going to make me successful?

That’s just never true. There’s always other opportunities, but if you’re not measuring what you’re doing, you have no idea if you’re getting closer or further away or if it’s impactful. It doesn’t matter how smart you are, how intelligent you are, you can’t hit a target you don’t set.

Pete Mockaitis
Certainly. All right. You set the target and you are I guess mindful of the metrics and how different activities are moving that. Could you recommend what are some key metrics that folks have found open up a world of clarity about whether things are really worth doing?

Isaiah Hankel
Yeah, sometimes it’s easier than others. If you’re starting to write your own book or start a business, whatever, you can literally just count the words that you’ve made progress on in your book or count the chapters or in the business proposal, count the section.

If it’s at work, there’s likely some KPIs that are being measured for you by your manager. Maybe ask. Maybe evaluate and make a list of all the activities you’re doing at work and look at them to see what you are doing them for, like, “Why am I doing this? What does my manager want to see from this? Is this activity helping me gain any revenue for the company? Is this activity visible?” Optics matter. “Is it visible for my manager? Are they actually even seeing the result of this? Is it producing anything?”

Use that data too to go to your manager or your boss and say, “Hey, I’m doing this, but we’re not measuring anything. There’s no KPI. There’s no metric. Can we either set up a metric or can we cut this because it doesn’t seem like it’s impactful?” Just asking yourself why am I doing this, what is the result that it’s bringing? Once you get to the result, and you have it backed up with a why, you can determine the metric.

Pete Mockaitis
Excellent. You’ve got so much good stuff. I’m a little bit jumpy.

Isaiah Hankel
Sure.

Pete Mockaitis
But I can’t resist. I want to know it all. You’ve mentioned that other people’s opinions, you liken them to an infection. What’s the story here and how do we I guess inoculate ourselves?

Isaiah Hankel
Yeah, I always think of the movie Inception, where once something is suggested to you, it’s very easy for it to get implanted in your mind and then to grow and then eventually you think it’s your own idea and you execute on it. Now you’re chasing a goal that was suggested to you by somebody else without even knowing it. In the book it’s called the power of suggestion. It’s a real psychological phenomenon.

For example, you come into work and somebody says to you, “Hey, how are you feeling? Are you okay?” Then a little bit later a second person comes to you, maybe it’s just you didn’t comb your hair that day or whatever it is, and they say, “Are you feeling all right? You look a little disheveled.” Now by noon you’re going to go home sick because you think you’re sick and you’re not even sick. Just a very simple example.

We’ve all had something like that happen to us where somebody says something and then now it’s in our mind usually in the form of a question. Maybe they didn’t realize to do it, but that’s how powerful the power of suggestion is.

There’s a lot of studies that have shown that opinions travel through social networks just like the flu virus. The same kind of epidemiological studies that are done for the flu virus, they’ve done for opinions and for moods, emotions and they travel through these networks so that one negative person can have a drastic effect on hundreds if not thousands of people. One person’s opinion can do the same thing through the power of suggestion, through a variety of other means.

You really have to be careful. Anytime somebody gives you an opinion, especially an unsolicited opinion, you have to save yourself. What I do is I say, “I reject that.” Even if you’re just saying it under your breath or in your mind, you reject it. That’s not true because of X, Y, Z. Otherwise you’ll notice that these opinions will start setting up a camp in your brain. They’ll start forming limiting beliefs, limiting stories because our brains are wired to do that.

We have a negativity bias. We hear an opinion, we look for the negative information in that opinion, we set up limitations, and we set up negative stories in our brain to protect us from negativity.

There’s a part of your brain called the amygdala where information flows through it at a rate 12 to 1 compared to positive information. It flows through it right to your long-term memory banks so that negative information is stored 12 times faster and more securely than positive information.

Pete Mockaitis
Wow, that’s striking. That’s quite a multiplier. When you say, “I reject that,” can you give me some examples of maybe things recently that you heard then you’ve decided to proactively state out loud or internally, “I reject that.”

Isaiah Hankel
Yeah, it sounds a little bit silly, but it was as simple as the example that I gave you. Sometimes somebody said, “Do you feel okay?” or “You look a little tired,” “I reject that. I look wide awake.” Right? I will literally say that because otherwise it can start to stack on you. Or somebody says, “You don’t really seem like you’re making progress in this area.” “I reject that. I’m making progress here, here and here. Then here’s also where I’m going to work to make even more progress.”

It’s not about putting blinders on. It’s about framing things differently. I heard it said recently that no frame, no gain. You have to choose how you frame things in your own mind.

There’s something called defensive pessimism, which is really important. I’m not about, again, putting on rose-colored glasses, being overly optimistic. You have to look at the data and look at what’s going on. That’s what defensive pessimism is. You say, “What could go wrong here?” You figure it out and it actually makes you more successful. It’s not about that, but it’s about you choosing how to frame things that are best for you, not letting other people frame things for you.

Pete Mockaitis
Got you. Talking about I guess disproportionate mental weightings, how’s that for a segue?

Isaiah Hankel
….

Pete Mockaitis
You mention the Zeigarnik Effect. I may be butchering that pronunciation. But it’s pretty intriguing. Can you unpack that for us?

Isaiah Hankel
The Zeigarnik Effect is – now you have me saying it too. It’s an effect that-

Pete Mockaitis
Zeigarnik.

Isaiah Hankel
Zeigarnik. I think I’ve had to look up pronunciation of that about 15 times. This is an effect that makes an open loop in your brain very hard to let go of. It’s why open loops, things that are kept in our working memory can have a drastic impact over our performance. The psychologist who came up with it was obviously called Zeigarnik. Now I can’t say it ….

Pete Mockaitis
Zeigarnik.

Isaiah Hankel
Zeigarnik. Bluma, yeah. He was a psychologist who noticed that a waiter had better recollections of unpaid orders. I’ve been a waiter and I know this. When you have an open table, it’s very similar to having an open thought or an open loop or a cast that’s not done in your mind. That’s how this effect was discovered.

Imagine you’re a waiter or maybe you’ve been a waiter or a waitress before. I used to waiter at a restaurant called Dockside in …. Great job. We had about five to six tables in a section. If there was a certain number of tables full, let’s say all six tables are full. They’re all eating. All six tables are on my mind all the time. I want to keep them as happy as possible because I want a tip.

If I’m asked at that time anything about the people at those tables, I have an amazing memory of those people, what they ordered, what’s going on. However, as soon as a table gets their check, they pay, and they leave, as soon as that happens and I clear out the table on the computer, if I’m asked the same set of questions about that table, I can’t remember anything. Because now the table is closed, the loop is closed, the task is closed and my brain dumps it from my working memory.

That’s the effect. Most of us walk around with hundreds of open tables in our mind at all times. We wonder why our mental energy is so dissipated. One of the most important things you can do and this is from a book, a famous productivity book called Getting Things Done.

Pete Mockaitis
Oh yeah, David Allen episode 15. Woot, woot.

Isaiah Hankel
Yeah, there you go. Just make a list of all the open loops in your mind. Spend an entire day or spend – what I did is I spent three or four days during my peak mental energy times making a list of every open loop, everything from ‘I want to paint the garage one day’ to ‘I want to pay off my house’ to ‘I have this entire list that I need to get through that’s on my desk.’

We talked about collecting every inbox, which can be virtual and physical now into one place, putting it in a giant to-do list and getting all of those loops down on paper. That’s the first step to getting them out of your working memory.

Once you get them down, you’re going to have at least 100 if you do it correctly. I would say if you’re over the age of 25, you’re going to have at least 100.  Once you get them down, you’re going to be like, “I can’t believe I was holding on to all of this in my working memory this entire time.” You’re going to feel this huge sense of relief.

Then when you go through the list, if you can start crossing stuff off, if you can do it in two minutes – this is going back to the getting things done rule – just do it. Or there might be a lot of things where you’re like, “This is not happening. This is off the list completely.” Then you can file other ones into like a someday maybe file on your computer.

Then the rest of the things that you actually need to get done, you can probably get it down to in my experience a list of 100 to maybe 30 items. That’s it. Again, all of that’s relieved from your working memory. All those loops get closed. Your energy will go through the roof after this process. But again, most people never do it. Why? Because they’re too busy doing stuff that’s not important.

Pete Mockaitis
Well, another fascinating implication of the Zeigarnik Effect in terms of our memory for these open loops is I think showing up in terms of storytelling. This is reminding me of another great author, Robert Cialdini.

In his later book Pre-suasion he figured out how he can really engage in his classroom if he posed a bit of a question or a mystery like, “How is it that this tiny organization was able to grow and overtake this huge organization in marketing or sales or whatever over four months. It wasn’t this. It wasn’t this. It wasn’t that.” Then they’re like, “Well, what was it?”

I think the same thing happens in a TV series or some of these true crime podcasts, where we’re doing an investigation over time. It’s like the brain wants that closure and you’re so intrigued and it’s so top of mind that sometimes you’re not even really enjoying watching the TV series or listening to the podcast, but you’ve just got to know what happens to these people.

Isaiah Hankel
Yes, you want to close that loop. Yeah, you’re right. Everything from marketers to entertainers have known this for a long time. I know one particular marketer that sends an email every day and at the end of it, it’s like, “And tomorrow I’m going to tell you about X, Y, Z.” Curiosity is a very powerful way to create an open loop and keep yourself or what you’re doing, or what you want to be on somebody’s minds on their mind.

Pete Mockaitis
That’s cool. That’s cool. Well, talking a little bit about these different factors in terms of protecting your energy and prioritizing and not being too busy and focusing on the right stuff and closing loops and getting it all out of there. I’d like to get your take on non-negotiables and how this can be a productive means of achieving some of these ends.

Isaiah Hankel
One of the best ways to not allow a loop – one of the best ways to close a loop is to not allow a loop to be opened in your brain. One of the best ways to do that is through non-negotiables.

People have a hard time saying no today. I struggle with this. I think a lot of us do, especially people who are – people that like to seize opportunities. You want to get stuff done. You’re a doer. You think the more yes’s I commit to, the more likely I’m going to be successful, the faster I’m going to be successful. But really it’s the opposite.

I read it in a book, I think it was by Tim Ferris that said you have to move from throwing spears to holding up a shield. This transition point comes at a various stages in your growth of your career, your personal growth, whatever it is.

But you have to be very cognizant that “Should I stop throwing spears at this time? Is it time to stop trying to throw everything against the wall to see what sticks? Has enough stuck that now I need to start holding up the shield and I’ve got to start saying no? I’ve got to say, ‘I just don’t do that.’ I’m not taking on any more projects until this date. I’m not staying online past eight PM anymore, non-negotiable. This is my morning routine that I’m going to execute every single day, non-negotiable.”

There’s real power in that. The power is that you don’t allow extra loops to get open. You don’t allow extra stuff to start stealing your attention and draining your mental energy. You’ve taken a stand to protect your mental energy in a formidable way.

Pete Mockaitis
I like that. I’d love to hear what are some non-negotiables that have been really powerful for you and those you’ve chatted with about the concept?

Isaiah Hankel
Yeah, so a couple I just said have been really powerful. Bookending my day is really important. I have a non-negotiable that at this time I’m offline and I’m home with my family and I’m present with my kids. The end. No matter what I can get done at that time, that’s just the way that it is. It actually makes me work a lot faster and really makes me prioritize a lot more carefully.

Same thing in the morning. This is the morning routine that I’m doing every single day. I have one that’s like a ten-minute routine that can be done anywhere, if I’m traveling – no matter where I’m travelling, etcetera. That is what I do. Then I have certain key days too, like on this day, this is the day that I do calls on, client calls. Only on this day, non-negotiable, no other days. It’s got to be fitting on this day.

If you can set up a few of those – I call it bookending for a reason. But if you can add bookends and a couple of bookmarks to your days and weeks, it gives you a structure and it acts almost like a tripwire to make sure that you’re saving a certain amount of mental energy, otherwise things will just continue to swell and go towards disorder. It’s entropy. It’s just going to happen. This is again kind of a tripwire to prevent the entropy from getting out of control.

Pete Mockaitis
I guess, I’ll ask it later, but instead I’ll ask it now. These ten minutes, what are you doing with your ten minutes there?

Isaiah Hankel
Yeah, good question. What I try to do and what I’ve noticed is if I can do something physical, if I can take in some information, then if I can put out some information, I feel really good. What I do kind of changes, but one thing I’ve been doing recently, I’d say for the past six months, is I would get up and I’ll do a little bit of core work, stretching, core, just get a little bit of I guess mobility work in, very little. I can do that in a couple of minutes.

I’ll meditate, again, for a few minutes. I will pray for a few minutes. I will read a couple of books that are usually set up into either like a devotional or a book that has really short chapters. Then I’ll do an entry in a gratitude journal. I’ll write a little bit.

This is all really kind of in ten minutes. It’s about a minute or two a piece. It’ll swell if I have more time. It can swell up to like 30 minutes, but at least I’m getting each of those in in a minute. Then finally I’ll do something, I usually will row or could be something with like a kettle bell, just to get the heart rate up a little bit before having lemon water with Himalayan pink salt.

Pete Mockaitis
Himalayan pink salt. I’ve heard of this. Tell me. It’s supposed to be special somehow.

Isaiah Hankel
Yeah, I got hooked on it. I did a podcast with Onnit and I started watching a lot of their content before to prepare just like I do with your stuff. Yeah, it came up. It’s supposed to be really good for cleaning out your adrenals among other things.

Pete Mockaitis
More than any other salt?

Isaiah Hankel
Not just the salt, but the lemon water with the salt. Maybe put a little bit of apple cider vinegar in it. The Himalayan pink salt has a lot of – not chemicals, but like phosphorus, sulfurous, really good – I’m forgetting the name right now.

Pete Mockaitis
Minerals?

Isaiah Hankel
Minerals. Thank you.

Pete Mockaitis
Feels like a word that might apply to salt. I’m just guessing.

Isaiah Hankel
That you can’t get from your normal table salt.

Pete Mockaitis
Well, Isaiah tell me, anything else you want to make sure to mention before we shift gears and hear about some of your favorite things?

Isaiah Hankel
I would say really take seriously figuring out when you are peaking and be greedy for that time. That is your time. That is your essence. What you do during that time is who you are and who you’re going to become.

I think happiness, if that’s your pursuit that we’re all going towards, you have to realize that happiness is doing. Happiness is not just who you are. We all have a being and that’s important, but it’s also doing. We live today doing so much that we don’t think enough about what we’re doing, those activities. If you can own one or two hours during your peak time, you’re going to own yourself.

Pete Mockaitis
All right, lovely. Thank you. Well now could you share with us a favorite quote, something you find inspiring?

Isaiah Hankel
Yeah, this is one I have on my desk. I think for me it’s always been kind of a good mantra that’s kept me focused. It says, “I do not fear failure. I only fear the slowing up of the engine inside of me that’s pounding saying, ‘keep going.’ Someone must be on top. Why not you?”

It might sound too intense for some people. That’s a quote from Patton, but basically it means fear is not the problem here. Failure is not the problem. Apathy is the problem, not caring, not trying to be the best that you can be. That’s what you should be afraid of.

Pete Mockaitis
Okay. How about a favorite study?

Isaiah Hankel
Favorite study. Man, I had like three or four and I didn’t decide on one. One that I really like going back to what we talked about today is the study showing people’s performance during those peak mental hours. If you think about it, it’s really showing that time is relative.

How can a being or person during these set times get so much more done than outside of those times. It’s like you’re a different person and your brain is a different brain during those times. It’s something that I don’t think enough people have thought about it. We’ve just scratched the tip of the iceberg in terms of what’s possible when we start tapping into human performance through the protection of mental energy.

Pete Mockaitis
How about a favorite book?

Isaiah Hankel
Favorite book. Fiction or non-fiction?

Pete Mockaitis
I’ll take them both.

Isaiah Hankel
Fiction, I really enjoyed Fountainhead. I read it when I was young. It’s one of the things that inspired me to start my own business to even write a book instead of just going and doing what I was told in academia.

Non-fiction, so many things. The one that I read recently that I think really spoke to me and I read like three times is Relentless by Tim Grover. What I like about it is there’s people who start their own businesses. They’re very driven. People always talk about the dark side of being driven and how it’s bad.

He kind of flipped it and said, “No, this is very good and some of the best things that have ever been created and the people’s top performance and just a variety of things are because of this.” I really enjoyed it.

Pete Mockaitis
How about a favorite tool, something that helps you be awesome at your job?

Isaiah Hankel
Something that helps me be awesome, I really can’t get enough of these new Apple pods because I do so many calls and I dictate so much that it allows me – one of the things that I do when I have a little bit more time in the morning is I like to wear a 40 pound weight vest and just go for a walk and listen at like two times speed a podcast like yours or a book. Then I have a dictator that I’ll dictate into. The pods makes all that possible.

Pete Mockaitis
So it’s a separate device that you’re using for the dictation?

Isaiah Hankel
Yeah, exactly. Because that way I don’t have to stop listening to the book and I can just rant into this. A lot of is just pure nonsense. I’m like, “Oh that’s not really a good idea,” but sometimes there’s these gems that comes out of it. Once I started using two devices for that it was a lot different because otherwise I’d have to stop my phone, what I was listening to and dictate on my phone, etcetera.

Pete Mockaitis
What is the dictation device of choice that you’re using?

Isaiah Hankel
I can look it up real quick here. It is Sony ICD-PX370 mono-digital voice dictator.

Pete Mockaitis
Oh, the ICD-PX gem.

Isaiah Hankel
I was going to say, you might know that.

Pete Mockaitis
I actually don’t. Do you just keep it via audio or does some transcribing get into the picture?

Isaiah Hankel
No, I would love to know if there’s a better transcription device out there. Well, I use Rev.com. I’m guessing you know what that is. But no. The transcription devices that I’ve seen are highly complex, where you’ve got to have CDs and you have to – no, I wish it transcribed. I don’t think it does.

Pete Mockaitis
Okay, how about a favorite habit?

Isaiah Hankel
Favorite habit, getting up at five AM more than anything else. This is something that like a lot of habits, you have to gently move towards. I for the longest time, for years, I wanted to joining this quote/unquote five AM club back when I was waking up at like eight AM. I’d set my alarm for 5 AM. I’d do it for like a day, maybe two and then crash and burn and give it up for a week and then two weeks later try it again.

What I finally did was I just started like 10 – 15 minutes at a time over the course of a week. Every week I’d get up, I’m serious, like 15 minutes earlier and slowly over the course of that 18 months, I’ve been able to start getting up at 5 AM. It’s just a beautiful time because you can shift when your peak hours happen.

I get up now and then very early when nobody else is up and there’s no calls or meetings or anything, I have my strategic time where my mental energies are peaking. It’s empowering to feel like you’re ahead of other people, even though there’s all kinds of time zones and I’m on Pacific Time, so I’m actually behind. Yeah, that’s by far my favorite habit.

Pete Mockaitis
But you’re also into sleeping a lot it sounds like.

Isaiah Hankel
Yes, yeah.

Pete Mockaitis
So when do you go to bed?

Isaiah Hankel
I track that and I go to bed at eight PM. I have to because I track it on a Fitbit, which I know is not the most accurate, but I do know – as long as you’re using the same scale, it’s apples to apples. I know what I trend at and how much sleep I need a week. I stick to that.

On a Fitbit, I have to get – I’m actually a pretty light sleeper, so I’ll be awake about an hour every night, at least according to my Fitbit. I know I need about 7 hours and 45 minutes almost on the nose in terms of averages for the week. I make sure that I get that. One of the ways that I have to do it is by going to bed at eight, so I get it.

Pete Mockaitis
So that’s 7 hours 45 minutes of actual sleep time, so the 9 hours of in the bedtime.

Isaiah Hankel
Exactly, so 7-45 plus the one hour, yeah, so it’s right around 8 to 5 yeah. ….

Pete Mockaitis
Okay, I hear you. Is there a particular nugget you share that really seems to connect and resonate with folks?

Isaiah Hankel
A particular nugget?

Pete Mockaitis
Yeah, just an articulation of your wisdom that folks say, “Yes Isaiah, that was so moving and brilliant when I heard that from you.”

Isaiah Hankel
Yeah, I think it comes down to the relationship fast. Most people don’t give themselves permission to do this because they think they’re being a bad person or they’re going against – we hear words like anti-social. I know it’s probably easier for me because I’m an introvert, a non-shy introvert if you’ve ever read Susan Cain’s Quiet.

But you have to be okay with being alone. If you’re not, you’re never going to really know who you are and you’re never really going to know the power that you have in your own mind and what you can do with that power of being your mental energy and what you can produce with it that will make the world a better place. If you really care about other people, you’ll figure out who you are and you’ll spend some time on your own in a relationship fast, a temporary one doing that.

Pete Mockaitis
If folks want to learn more or get in touch, where would you point them?

Isaiah Hankel
Go to IsaiahHankel.com. That’s probably the easiest. Or actually the easiest is probably HankelLeadership.com. They can read some extra articles there and get a couple free chapters of the book.

Pete Mockaitis
Do you have a final challenge or called to action for folks seeking to be awesome at their jobs?

Isaiah Hankel
Yes, make your list of every hour that you’re awake for three days at least. Just record, scale it one to ten, what’s your mental energy. There’s going to be some great insights there. Then try to find one hour, one peak hour to protect. Do whatever it takes to protect that hour. It will change your life.

Pete Mockaitis
If I could just get a quick follow up there, when you say one to ten, could you orient us a little bit? How does a ten and a nine feel and how does a five feel and how does a one feel?

Isaiah Hankel
Great question. It’s going to be, of course, subjective, but the great news is it’s just you. You are the only subject, so it’s okay to be subjective in the sense – and you’re looking at a trend. If you do this in three days and your tens are all over the place, that’s a concern. You’re going to need to do it for a little bit longer.

But if you go for three – four days, like when I did it the first time in about, yeah, three – four days, I saw a very clear trend that a ten was at about the same time every day, right around that ten AM.

For you, you can always go back and say, “Oh, now that I’ve done this for a few days, this wasn’t really an eight. This was my ten.” You’ll gain clarity as you move forward. The key is just knowing, if you want to know in practice, what are those times when you seem really, really sharp, like people are asking you a question, you’re not really delaying in your responses, you’re flying through emails very, very fast. You feel like you’re in a flow state. If you haven’t read the book, it’s by Mihaly Csik-

Pete Mockaitis
Mihaly Csikszentmihalyi.

Isaiah Hankel
There you go. Yeah.

Pete Mockaitis
I practiced that one.

Isaiah Hankel
A lot of word challenges today. Called Flow. Read that book. Anything that makes you present and sharp, that’s the feeling that you’re going for. When does that happen?

Pete Mockaitis
All right. Isaiah, this has been a lot of fun. Thanks for taking the time and good luck with all you’re up to.

Isaiah Hankel
Thank you Pete. Great to meet you and great to be here.

Pete Mockaitis
Dr. Jones, thanks so much for joining us here on the How to be Awesome at Your Job podcast.

Shawn Jones
It’s great to be with you. Thank you Pete.

Pete Mockaitis
Well, I’m excited to dig into your good stuff. Maybe we’ll start with your story, which is pretty compelling. What’s your tale when it comes to experiencing burnout?

Shawn Jones
For me it really started one morning, in retrospect, when I was getting ready for surgery. I was shaving actually and I recognized I wasn’t feeling anything. It really brought a sense of abject intellectual terror in the sense that I recognized I was experiencing absolutely no emotion. I subsequently did what any well-training highly-functional professional would do and I ignored it hoping it would go away and of course it didn’t. It worsened.

Part of my difficulty was that – and I think the difficulty with burnout for a lot of people is that it’s a very disorienting experience, so it becomes troublesome to try to figure out why you’re not feeling quite right and what’s going on. Actually it was the assistance of my wife, Evelyn, who nudged me to get some help and to look into things. That sort of took me down the road of getting some outpatient intensive psychotherapy.

I was subsequently diagnosed with post-traumatic stress disorder-related depression. It primarily was work-related stress that caused me to end up there.

Pete Mockaitis
Tell me a little bit about the work-related stress. What was going on? PTSD you often think of in terms of war time or trauma/tragedy, and here it was work-related. What was going on at work?

Shawn Jones
Well, I sort of personally liken burnout to, in terms of the work-related stress aspect of it, to sun exposure. You can certainly go to the beach and in one day get totally burned, but you can also over a period of time get small amounts of sun exposure that result in you having the development of a skin cancer or something else.

I don’t think we recognize as well the more chronic forms of PTSD, but all of experience some traumatic things in our lives. Sometimes if we don’t emotionally unpack those, I think they sort of always reside in the midbrain in the part they call the amygdala that remembers those things.

Particularly as physicians, we experience a lot of things that would shock or dismay or be an assault on the emotions and other aspects of our personality for normal people. We’re trained to deal with that, but over a period of time it sort of builds up and if I think you don’t deal with that in some way in a healthy way and unpack that and process it in a healthy manner then it can kind of rise [sic] up it’s ugly head and grab you and that’s what happened to me.

That’s part of the whole purpose behind my book was to raise awareness about how you don’t have to have an absolute blow out where something huge happens. It can be sort of a slow leak that takes your energy and your enthusiasm for life away.

Pete Mockaitis
In your book, Finding Heart in Art, what would you say is the big idea there?

Shawn Jones
I think that knowing that a sense of presence and awareness about who you are and your purpose can really drive you to staying true to yourself. It’s hard to give yourself to anything, to your profession, to your family, to your friends if you’re not in possession of yourself. Maintaining the connection to who you truly are and the true self is part of that. I think finding beauty in the world is part of what helps keep us healthy in that respect.

Pete Mockaitis
Interesting. I’d love to get your take then in terms of what are some of the practices associated with getting that connection back and keeping that connection strong proactively.

Shawn Jones
The three primary ways in which burnout are experienced or is experienced is through emotional exhaustion, depersonalization, and a loss of a sense of accomplishment in the work that you do.

Particularly with respect to medicine, but a lot of work is steeped in deep fundamental meaning, it’s hard to figure out how in the world you would ever lose that. How could someone not feel a purpose or a calling or a real significance to doing that kind of work, whether it be fireman, policeman, CEO of a large corporation?

Quite frankly as that burnout envelops you and the emotional numbness takes over, nothing you do seems to matter, so coming back to center and recognizing the truth of who you are and why you were called to do what you do is partially rekindled as a result of reconnecting to life again.

That is done through the emotions, which are the voice of the heart according to the psychologist, Chip Dodd, who wrote a book called The Voice of the Heart. They’re not our heart, but they are the expression. The emotions are the voice of our heart, their outward expression.

Experiencing fully fear, loneliness, hurt and being willing to do that, then you get the gifts that those offer you, which are the fullness of living in what is essentially a tragic place and that connection to yourself, then you think you can experience through the recognition of media. It might be for me observing or looking at Renaissance art. For you it might be hiking Elephant Loop trail in Yellowstone. For another it might be making a guitar.

There are all sorts of ways in which we connect with who we are and become true to ourselves in an artistic sense. Part of that expression I think helps enliven us/enrich us and is one of the reasons those activities are referred to as the humanities because they have a way of keeping us human.

Pete Mockaitis
That’s really intriguing here. When it comes to – you laid out three causes: emotional exhaustion, depersonalization, and the loss of the sense of achievement and significance. You’re saying that experiencing fully the not so pleasant emotions can actually be helpful and preventative against burnout?

Shawn Jones
Well, I think to a degree if you think about it, all of those things that I mentioned, fear, hurt, loneliness, anger, guilt, they are part of being human. One of the things that tends to happen when we experience them is we don’t like them. We don’t like the feeling that they bring, so we want to pack them away and not deal with them. Over a period of time that emotional detritus, if you will, builds up.

They are going to have their say one way or the other, but dealing with them allows you – for example, if your foot hurts, it might be because you have a cut on it. Recognizing that hurt and addressing it and bandaging it, caring for it, brings you the gift of healing. Each of the emotions are like that. They have a gift that they give you as a result of their full experience that you deny yourself if you aren’t fully willing to enter into them.

Part of being a surgeon, for example, is emotions don’t help me a lot when I have an emergency operation to perform at two in the morning. We’re trained in a sense and rightfully so to take our emotions about the experience at that moment and set them aside. I think sometimes, certainly I did, got so good at setting them aside, I never got them back out again.

I think that’s one of the reasons you’re seeing really an epidemic in burnout amongst physicians is because we haven’t been historically trained to get those feelings back out and look at them. I think that’s one of the reasons why … are having difficulty with that now.

Pete Mockaitis
I’m curious to get your take on it in terms of in practice what does that look like in terms of what you do in terms of, okay, I put an emotion aside and then later on I’ve got some quiet, some opportunity to work with it. What do you do next?

Shawn Jones
I think that’s really important because we all, we know that there’s a lot of data that suggests that isolation and being alone is dangerous for human beings. We all crave connection and relationship in whatever form for each of us that takes. Living in a community and having someone with whom I have a trusting relationship to unpack those feelings in a way that can be beneficial to me.

Even sometimes nobody has to fix anything per se, but to just listen to what I experienced and acknowledge the grief, the anger. “Yeah, that really sounds like that was difficult. What was that like? Wow.” Just having that connection with someone I think I really beneficial to experiencing the gift of having those feelings.

Then as we talked about before being true to who you are. Sometimes we get so busy and there’s so much screen time and busyness in every day, we never stop to take account of where we are and what we’re doing and being truly present in the moment.

Mindfulness is one thing that’s been shown to be really beneficial in helping to be able to center in that moment and be aware of what you’re actually experiencing, which makes it really helpful to come back later even if it’s necessary and unpack those feelings again at a later time.

Pete Mockaitis
When you say mindfulness, are we talking about meditation in terms of just sitting quietly and returning your thoughts to breath or how are you thinking about mindfulness?

Shawn Jones
Well, I think there are a lot of different ways you can do that. Mindfulness space stress reduction is popularized by John Kabat-Zinn, an Emeritus professor at University of Massachusetts, who has created a program there.

He essentially studied Buddhism. As he would describe it I believe in paraphrasing took the trappings of the religion or Buddhism out of that and used mindfulness as a way to center on the breath or other types of things that helps your pulse rate and does all sorts of beneficial things from not just your ability to monitor your body, but it is also been shown to do some really interesting things.

Richard Davidson, a professor at the University of Wisconsin, has demonstrated that never-before meditators do ten minutes of meditation three times a week for three months compared to a same group of non-meditators who don’t meditate. If they’re given a flu shot, the meditative group has triple the antibody response to the flu shot that the non-meditating group has. It improves immune function.

It has all sorts of benefits I believe that we haven’t really figured it out yet in terms of research, but it’s really been probably one of the most beneficial things to come out of neuroscience research in my opinion in the last ten years is some of that data that talks about mindfulness.

You can also for instance talk about meditative practices that are within the spheres of religion some people would have more comfort with for a lot of different reasons that is the desert fathers of the Christian stripe in that sense, like St. John of the Cross, the Cloud of Unknowing. Rumi was a Sufi mystic who meditated.

There are lots of traditions. All of them seem to have benefits to them, but meditative practices in general I think are very good at being able to discern and to let go and to be present in the moment.

Pete Mockaitis
That’s a real nice lineup there. I had not heard the study about the flu shot. That’s fascinating. We talked a bit about the emotional piece. What do you mean by depersonalization?

Shawn Jones
A classic example from medicine would be to speak of a patient in a very impersonal way, like “The gallbladder in room 247.” While in some respects, depending on the circumstance, that might be appropriate because of HIPAA and other things like that, that tendency to not relate to people as on a personal basis puts in a distance between you.

I think in that sense, the electronic health record in medicine has been a severe impediment to that when you hear stories of patients going to see physicians and the physician the whole time they’re in the examination room are typing on the computer.

Pete Mockaitis
Yeah.

Shawn Jones
It’s not a human-to-human interaction. I think the same sorts of things are happening in corporate boardrooms around America, where people are on their phones and not present. I mean really present in board meetings and things of that nature. The technology that is meant to connect us is actually disconnecting us in many ways.

Pete Mockaitis
Right, so then in terms of your daily workday experience, what are some sort of simple ways we can bring the personalization back into it?

Shawn Jones
Well, I think a lot of this really requires intention. I have to set out with purpose on a daily basis to live my life a different way because it is so easy to get caught up and swept away in the moments and movements that occur to us when we’re very busy.

I think starting the day with purpose even if it’s just five or ten minutes of some meditative or centering prayer/practice is really helpful because it sets the agenda for the day just like you would if you were going to set the agenda for a phone call.

When you feel yourself getting out of control and sort of losing and being distracted, meditative practices will help you be able to take a moment, breathe, remember what you set your intention for that day, re-center yourself. That helps you, again, to be present, to not live in the past, not live in the future, but be truly present in the moment, which allows you to respond to situations and particularly crises in a way that is more appropriate for the subject and the event at hand.

I think those are two things that are really important. The other thing I’ve personally really tried to work on is what I think people refer to as mindful listening. That is making sure that when someone else is speaking that I’m looking them directly in the eye and I’m listening intently to their words and not planning on my response or what I’m going to say or how I’m going to interject.

I think those are three things that have really helped to make a difference on a day-to-day basis.

Pete Mockaitis
Now, when you set an intention, what does that sounds like in practice?

Shawn Jones
Today I’m going to make sure that I’m not going to be distracted. I’m not going to try to multitask. I’m going to be on task during the day. I’m going to listen intently to people and if I feel myself starting to become angry or to even respond and behave in a way, which I’m not inclined to want myself to be like, then I’m going to stop and pause and be intentional about taking control of that moment.

Just knowing that and setting that intention during the day – sometimes I’ll be in the middle of the day and it will all of the sudden hit me, I need to stop here for a second and sort of re-center myself and do what I said I was going to do today because I feel myself rising up in an emotional way in a sense.

I think that really helps because sometimes you can get carried away. People will come up and they’ll say something, “Oh Dr. Jones, you’re really going to be angry about this.” Before I even hear what the issue is, I’m already like, “Yeah, I’m going to be angry.” It sort of it helps to kind of take a breath and make sure that you’re being you and present in the moment.

Pete Mockaitis
Absolutely. I’d also want to get your take on the lever there or the factor that loss of achievement and significance. Do you have some thoughts for keeping connected to that when you’re in the midst of work?

Shawn Jones
That was very difficult for me because I completely lost my sense of purpose to a degree. Somewhere deep down I knew that I’d always wanted to be a physician. I was one of those kids that even though no one in my family had been to college, I knew I wanted to be a doctor when I was five or six years. I never wavered from that.

Deep down I knew that was really who I was, but I just wasn’t feeling like I was accomplishing much of anything. There wasn’t any sense of satisfaction there. Mostly it was because I’d lost myself. I had become detached from my inner emotional environment in a sense.

I think finding that purpose is great. The last thing I think anyone ought to do when you’re feeling burned out is to make a quick decision and change jobs or get out or – I think it really is important for people to take stock of what’s going on and try to get some perspective on it.

Because I think, for me at least, the purpose was there all along. It was the way in which I’d engaged that purpose. I thought by working harder, longer, faster, more that I would find it again. Actually, I needed to do just the opposite. I needed to step off for a moment, take a rest and re-examine that and find me.

Because compassion is the recognition of suffering and the desire to do something about it, to alleviate it in another human being. It’s pretty normal, natural human response to suffering. But when you have compassion fatigue, which is part of that burnout spectrum, you lose the sense of your purpose, so having that compassion rekindled and recognizing that you can only give what you have, it’s really important that you have yourself to be able to give it yourself.

Many of us need to have more compassion with ourselves because we become very negative in our self-talk and that isn’t helpful in developing compassion towards others. Compassion is contagious and I think the more that we extend compassion towards others and towards ourselves then the more compassion we’re going to experience.

Pete Mockaitis
Well, yeah, it’s funny when you talk about you’re feeling sort of under-resourced, tapped out, you’re less likely to act compassionately that reminds me of the study of the seminarians who had to turn in a paper. I believe it was about the story of the Good Samaritan. Half of them were told that they were late. The other half was not. I imagine you’ve encountered this in your work.

Then they encountered someone who was just coughing tremendously, like directly in their pathway. Those who were told that they were running late or that the deadline was very near, with alarming frequency just totally blew right by the guy versus those who did not feel they were that rushed were able to stop and help. These are seminarians who had just recently covered that story.

Shawn Jones
Studied the Good Samaritan. Yeah. It’s amazing I think sometimes once we get headed in a direction, how hard it is to turn ourselves about, but that’s a great example of what it means to actually put into practice what logically you’ve put into a different part of your brain.

Pete Mockaitis
When you’re compassionate with yourself in the midst of negative self-talk, what does the corrective or compassionate response to, it’s like, “Oh, I screwed up. I’m such a moron. Oh, I did it again.” It’s like, “Why can’t I ever get my act together with this?” kind of whatever. There’s the beat up self-talk. Then what is the intervention self-talk sound like?

Shawn Jones
There’s a loving kindness meditation. Actually there’s a free eBook called Compassion – Bridging the Science and Practice that’s available. If you Google that online, you can pick it up. It was developed a combination of some of the best neuroscientists in the world. In fact it was at the Max Planck Institute in Germany in cooperation with Buddhist monks who underwent functional MRI scanning. It’s got videos and tutorials.

But loving kindness mediation is essentially is, “I feel good. I am good. I want the best for me. I want the best for other people. I desire only what is good in life and want to extend mercy and compassion and grace.” Really, it sounds almost too good to be true.

The first couple of times I did it, you feel kind of foolish looking in the mirror doing that sort of thing, but it is amazing how that comes back to you at times when the negative self-talk will begin to pop up. There’s really a plethora of data that suggest that those who have a greater profundity of negative self-talk are more susceptible to burnout. It really is important in terms of trying to mitigate against the effects of burnout that you work on some of those.

There’s basically two ways you can try to affect burnout. One is by increasing your resilience. Those are the things like mindfulness space stress reduction, making sure you get plenty of sleep, eating correctly, exercising, all the things we know that we need to be doing and be diligent about in terms of our discipline.

But then there’s also decreasing the work-related stress, making sure you set aside time to do the projects you need to do in a concerted way, being intentional about what you want to do during the day and not being distracted, making sure you limit your screen time as much as you can. Even with me I know that’s difficult because screen time is important for the electronic health record.

But doing the best we can to mitigate the things we know that organizationally cause stress because Christina Maslach, who’s done as much work on burnout at a corporate level than anyone, with Michael Leiter wrote a book in 1997 called The Truth About Burnout: How Organizations Cause Personal Stress and What to Do About It.

She said in that book that burnout is an organizational problem. It’s not a failure of people on an individual level. It is an organizational issue. Addressing it at that level is much more complicated and much more difficult because the things I’ll tell you to do in a hospital to decrease stress and burnout, might not work at Procter & Gamble, for example, or other – Google and Apple and things like that.

It’s going to be more generic recommendations about how to decrease stress, so it makes it more difficult to make application in each individual sense from an organizational standpoint.

Pete Mockaitis
Nonetheless, I’ll take a couple generic recommendations if folks find themselves in a leadership capacity, whether it’s for a couple direct report or for thousands, what are some of the generalized best practices to help prevent the burnout?

Shawn Jones
There’s an interesting study that says Americans more than any other culture, generally don’t take their vacations. I think one of the things that really would … is have their people take their vacations. It’s important for the work you do here for you to have time off. We give you that time off and we want you to take it. It’s not a negative and you’re not going to be a hero by not taking your vacation. I think that’s a pretty simple one to institute.

Then be really willing, as we talked about earlier, to listen to people about the things that cause organizational stress. With physicians, for example, and this is true of other leaders, if you allow one of your best workers to do what he thinks is most important 20% of the time, his risk of burnout is reduced 3 times. You can have him doing things he’s really not as interested in 80% of the time if he can do what really charges him up at work 20% of the time.

Finding out what people really are interested in and want to do in their job that fits your job description, the purpose of management in organization in my view is to fulfill the mission of the organization but to allow people the room and the space to accomplish that task while fulfilling the mission of the organization.

Sometimes that’s simply getting out of people’s way and not micromanaging them because that feels a lot of times like mistrust. If you don’t think I’m able to do this job and so you’re going to tell me how to move the widget from A to B and B to C when I’ve got a better way.

Pete Mockaitis
What’s also intriguing about that 20% guideline is that person may very well have a clearer, more accurate, astute perception of what truly is most important than the leader or the manager in terms of so it’s not just work 20% of your time on whatever the heck you kind of feel like doing and playing Candy Crush on your phone, but it’s like – it’s projects related to the organization that you find to be important.

Shawn Jones
Absolutely.

Pete Mockaitis
That’s pretty powerful.

Shawn Jones
Yeah. I’m sure Candy Crush is important somewhere, but it wouldn’t be in most places.

Pete Mockaitis
I’m researching the competitors on addictive app best practices. Cool. Well, Shawn, tell me, anything else you want to make sure to mention before we shift gears and hear about some of your favorite things?

Shawn Jones
I think that being really interested in ways to remain healthy in general is a way to incorporate this idea about burnout into your daily life. Most of us have an idea of the things we want to do on a daily basis to remain physically and otherwise healthy. This would just be putting another piece of that into that pie. It doesn’t take a lot of time. It just, again, takes some decision making process and some intention.

Pete Mockaitis
Well, now could you share with us a favorite quote, something you find inspiring?

Shawn Jones
I really think that one by Cynthia Bourgeault is compelling to me. “What the caterpillar calls disaster, the master calls a butterfly.”

Pete Mockaitis
Thank you.

Shawn Jones
What I like about that is there’s so much that we do not have control over in this life. Things happen and many times we react to that in ways that reflect our dislike of what’s just occurred, but we don’t know how the story ends. Many times when we look back what we thought was really a horrible thing that happened to us in our life turned out to be one of the best things that could have ever happened.

I think it’s important to recognize when we’re in that moment to realize there may be something else at work and to be open to those possibilities.

Pete Mockaitis
How about a favorite study or experiment or bit of research?

Shawn Jones
The one about the meditators with the flu shot response is one. But there’s another one in kindness research, where a researcher took a blue and a pink elephant and he presented them to very young children, 18 months and younger.

The first elephant, the blue elephant, would – a duck would try to open a box and the elephant every time would jump on the box and keep him from opening it. Then they would show a video with the pink elephant and every time the duck would try to open the box, the pink elephant would come over and help him open it. 95% of the children when presented with both elephants chose the pink elephant.

What that says in essence is that all of us are attracted to compassion and kindness. That’s what we innately are born with in many respects. It says something I think about the heart of human beings and the recognition of what we all desire in a certain sense and what we’re attracted and what we want to be. To me it really makes me feel hopeful for the world.

Pete Mockaitis
Yeah, that is very powerful. I’m going to be chewing on that. Thank you. How about a favorite book?

Shawn Jones
A favorite book. I’ve been really enamored with historical biographies. I would say that Washington Irving wrote a biography of George Washington that was thoroughly researched. Part of it is how well it is written and the fact that Irving knew contemporaries of George Washington that were amazing.

But the character and integrity of George Washington is absolutely outstanding in reading the book and the kind of man he was and the kind of – the way he comported himself in different situations, absolutely courageous, was spellbinding for me.

Pete Mockaitis
Thank you. How about a favorite tool?

Shawn Jones
I think for me mindfulness is my favorite tool. It has in many ways transformed my daily life as well as my inner life in a way that has been so helpful for me in so many respects. For me, mindfulness would be that tool.

Pete Mockaitis
And a favorite habit?

Shawn Jones
I enjoy exercising. Believe it or not if you saw me you wouldn’t think I liked powerlifting because I’m 5’ 10’’ and about 175 pounds soaking wet, but I really like deadlifting and squatting and doing Romanian deadlifts. There’s a lot of data that suggests that as you age maintaining muscle mass and functional strength improves your overall health. I enjoy doing that a couple times a week. It really helps me kind of unwind.

Pete Mockaitis
Can I put you on the spot and ask about the weights that you’re lifting?

Shawn Jones
Sure. I will do my best not to make this a fish story. I will tell you that I was in a gym not too long ago with a friend and he was lifting what he thought was a really great deadlift weight, like 350 pounds. A gentlemen came over and said, “Are you finished with that weight?” He said, “Yes.” Then he picked it up and did bent over rows with it. It was like, okay, we’re not at that level. But at first we thought, “Wow, this is really good.” But, yeah, my max deadlift is around 350.

Pete Mockaitis
All right, nice work. Nice work. Is there a particular nugget you share that really seems to connect and resonate for folks?

Shawn Jones
I think the idea that we all are attracted to the beautiful things in life and what beauty means to each of us is different. One example of that is if you look at the Renaissance masters, the early Renaissance masters, their idea of beauty was perfection. Nicholas Poussin, if you look at his paintings, there’s no dirt, there’s no grime – everyone is perfect.

It’s just beautiful, but it is a different aspect of beauty than if you look at the later Renaissance and the Dutch masters such as Rembrandt or Caravaggio where there is realism there. There is darkness and light. Mixed in with that is the beauty of the relationship between the people and the paintings.

For example, The Return of the Prodigal Son of Rembrandt, it is astounding how seemingly grimy and dirty and torn the clothing can be and yet overall it is aesthetically so deeply moving and beautiful. I think that’s a reflection of life. We have to look for the beauty in everyday life. If we look for it, we’ll find it. It will astound us and it will enliven us and enrich us, but we have to look.

Pete Mockaitis
If folks want to learn more or get in touch, where would you point them?

Shawn Jones
My website is DrShawnCJones.com. That’s S-H-A-W-N for Shawn. They can follow me on Twitter at ShawnCJonesMD.

Pete Mockaitis
Do you have a final challenge or call to action for folks seeking to be awesome at their jobs?

Shawn Jones
I think setting the intention and if you’ve not tried mindfulness or some meditative practice, it is very easy to start and there are a couple of apps even that will do it as much as I hate pointing to technology. Last night actually on NBC news there a story on Headspace, but there’s also one called Calm, which is very good, which is a great way to start without having to go to a class or do anything where you’re putting yourself out there.

Pete Mockaitis
Well, Dr. Jones, this has been just – it’s been profound and beautiful. Thanks so much for taking this time and good luck in all you’re doing in helping to heal medical burnout and your other adventures.

Shawn Jones
I appreciate it, Pete. Thank you. It’s been great to be with you.