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Focus on Yourself: 3 Signs You’re Giving Too Much & What to Do About It Right Now

By Stitcher

In this episode of The Mel Robbins Podcast, Pooja Lakshmin offers a fresh perspective on self-care. She explains that true self-care goes beyond surface-level activities and involves an ongoing practice deeply rooted in personal values and boundaries.

Robbins and Lakshmin discuss how setting practical boundaries allows for intentional choices aligned with well-being. They outline strategies for communicating needs, reflecting on priorities, and making gradual adjustments. These steps develop confidence in asserting boundaries, enabling individuals to find life balance.

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Focus on Yourself: 3 Signs You’re Giving Too Much & What to Do About It Right Now

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Focus on Yourself: 3 Signs You’re Giving Too Much & What to Do About It Right Now

1-Page Summary

The True Meaning of Self-Care

Pooja Lakshmin explains that true self-care goes beyond superficial acts like taking bubble baths. It involves deeper internal work guided by personal values and perspectives. Lakshmin states that real self-care is an ongoing practice woven through all decisions, not just isolated actions.

She suggests that common "self-care" activities often fail to address root issues causing stress and burnout. While beneficial, without deeper reflection, such activities lose significance beyond mere tasks. Mel Robbins notes the tendency to focus on outward appearances of wellness over intrinsic value.

Setting Boundaries: Inner Experience

Robbins identifies guilt at disappointing others and feeling selfish as key barriers to setting boundaries. Lakshmin frames guilt as a passing thought that needn't dictate actions. She advocates finding a balanced approach between selfishness and selflessness.

Lakshmin views boundaries as flexible spaces allowing for conscious choice aligning with personal needs and values, not rigid restrictions. Setting boundaries enables rest and self-care vital for life balance.

Strategies for Implementing Boundaries

Lakshmin and Robbins advise starting small by noticing situations evoking dread or energy drain as cues for needed boundaries. Pay attention to overcommitted schedules.

Communicate openly about adjusting obligations, seeing requests as data-collecting opportunities. Regularly reflect on priorities, identifying areas of overextension violating personal values. This reinforces confidence in asserting needs.

By making small changes, vocalizing needs, and self-reflecting, individuals can develop stronger boundary-setting skills aligned with well-being.

1-Page Summary

Additional Materials

Counterarguments

  • While internal work is important, some individuals may find that external activities like exercise or socializing are equally crucial components of self-care.
  • The concept of self-care being woven through all decisions might be overwhelming for some; it could be argued that self-care should be a deliberate break from the constant decision-making of daily life.
  • There is a risk that emphasizing "true" self-care as a deep, reflective practice could inadvertently dismiss the validity or usefulness of simpler self-care activities for those who benefit from them.
  • The idea that focusing on outward appearances of wellness is inherently less valuable may overlook the complex ways in which external and internal wellness are interconnected.
  • While guilt is described as a passing thought, for some individuals, guilt may be a deeply ingrained emotion that requires more than a change in perspective to manage.
  • The concept of boundaries as flexible spaces might not be suitable for all situations or individuals, who may require more rigid boundaries to feel safe and secure.
  • The advice to start small and notice situations that evoke dread might not be practical for individuals in circumstances where they have little control over their environment or obligations.
  • Open communication about adjusting obligations assumes a level of agency and understanding in personal and professional relationships that might not exist for everyone.
  • The strategy of regularly reflecting on priorities and identifying areas of overextension may not account for individuals who have limited choices due to socioeconomic or other constraints.
  • The emphasis on vocalizing needs and self-reflection as a means to develop stronger boundary-setting skills may not acknowledge the potential consequences or backlash that some individuals might face in their cultural or social contexts.

Actionables

  • Create a "values vision board" to visually remind you of your personal values and encourage internal work. Use a corkboard or digital app to pin images, quotes, and symbols that represent your core values. This visual aid serves as a daily reminder to make decisions aligned with these values, helping to integrate self-care into your life choices.
  • Develop a "boundary barometer" to gauge when to set limits. Keep a simple journal or note on your phone where you track moments you feel overwhelmed or uncomfortable. Rate these situations on a scale from 1 to 10 based on how much they drain your energy. Review this regularly to identify patterns and decide where to establish or adjust boundaries.
  • Initiate a "no-guilt November" or any month-long challenge where you consciously practice dismissing guilt when it arises from setting boundaries. During this time, whenever you feel guilty for prioritizing your needs, take a moment to acknowledge the feeling, then write down a positive affirmation that reinforces your right to self-care. This practice can help reframe your mindset over time to view self-care as a necessity rather than a luxury.

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Focus on Yourself: 3 Signs You’re Giving Too Much & What to Do About It Right Now

The true meaning of self-care versus the superficial version

Pooja Lakshmin and Mel Robbins discuss the deeper meaning of self-care beyond superficial actions, emphasizing that effective self-care should permeate every decision and that wellness tools need to be backed by a deeper understanding and perspective.

Self-care is not just the "things" you do, but the deeper principles and perspectives that guide those actions

Pooja Lakshmin explains that self-care goes beyond mere actions like going to bed early. Self-care reflects the multiple decisions leading up to that moment and varies between individuals; one person might need a bedtime of 11 PM, while another requires 7 PM. The core of real self-care is not about the superficial acts themselves, such as taking bubble baths, but rather it involves the internal work, like setting boundaries and reflecting on personal values. True self-care, Lakshmin states, must be a consistent aspect woven through every aspect of one's life.

Superficial self-care like bubble baths and face masks don't address the true causes of burnout and overwhelm

Lakshmin suggests that common perceptions of self-care—such as indulgence in relaxation activities—fail to tackle issues leading to stress and burnout. Burnout itself is manifested through feelings such as meaninglessness in actions, leading to cynicism and the sense that one's efforts have no impact. True self-care, therefore, must address the roots of these feelings, including personal and systemic issues.

True self-care is a verb, not a noun - it's a way of being that is threaded through all your decisions

Lakshmin highlights that real self-care is an ongoing practice, not a singular action or activity. She proposes that true self-care should be integral to life's fabric, affecting every choice, from attending a yoga class to choosing a job or even a life partner. Mel Robbins notes that understanding the deeper reasons why acts of self-care matter is crucial.

Robbins also mentions how important actions like advocating for oneself, asking for needs, and respecting self-awareness contribute to true self-care. This includes moments like insisting on the correct pronunciation of one's name, which may seem small but are affirmations of self-respect and power reclaiming.

Wellness has given us methods ...

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The true meaning of self-care versus the superficial version

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Counterarguments

  • Self-care can be both deep and superficial, and even simple activities like bubble baths can have therapeutic value for some individuals.
  • Setting boundaries and reflecting on personal values can be challenging without guidance, and not everyone may have the resources or knowledge to engage in these deeper aspects of self-care.
  • Superficial self-care activities can serve as a gateway to deeper practices and should not be entirely dismissed as they can provide immediate relief and a starting point for a more comprehensive self-care routine.
  • The idea that true self-care must be woven through all decisions could be overwhelming or impractical for some, especially those with demanding life circumstances.
  • Advocating for oneself and respecting self-awareness are important, but there are cultural and societal factors that can make this difficult for some individuals, and these challenges should be acknowledged.
  • While ...

Actionables

  • Create a 'self-care audit' template to regularly assess how your daily activities align with your deeper values. Start by listing your daily routines and activities, then next to each, write down the value or principle it supports. This will help you see where your actions and values align or where they don't, prompting you to make adjustments that foster true self-care.
  • Develop a 'boundary blueprint' for your personal and professional life. On a sheet of paper, draw two columns: one for 'Current Boundaries' and one for 'Ideal Boundaries'. Fill in the 'Current Boundaries' based on your current situation and then, in the 'Ideal Boundaries' column, describe what you would like to establish. This visual representation can guide you in making concrete changes to respect your self-awareness ...

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Focus on Yourself: 3 Signs You’re Giving Too Much & What to Do About It Right Now

The psychology and inner experience of setting boundaries

In a quest to understand the difficulties and inner experiences associated with setting boundaries, Mel Robbins and Dr. Pooja Lakshmin delve into the emotional barriers often encountered, namely guilt and selfishness, and the positive impact of boundary-setting.

Guilt and selfishness are the two main emotional barriers to setting effective boundaries

Mel Robbins explains the challenge many face in saying no or establishing personal boundaries due to the guilt experienced in letting someone down and the perception of being selfish. The need to reclaim time, energy, and peace often entails setting necessary boundaries, which can evoke feelings of guilt or selfishness.

Guilt can be seen as just one thought or feeling passing through, not something that needs to control your decisions

Dr. Pooja Lakshmin addresses guilt as a primary reason her patients struggle with boundary-setting. She equates the feeling to a passing thought, like a plate of sushi on a conveyor belt, which doesn't have to dominate one's actions. Guilt is identified as a transient emotion that one can learn to tolerate and reduce to a whisper, preventing it from dictating behavior. This perspective encourages individuals not to allow guilt to have overarching power in decision-making.

Selfishness is often viewed in black-and-white terms, when the healthiest approach is to find a middle ground between selfless and selfish

Lakshmin also confronts the often black-and-white view of selfishness, advocating instead for a middle-ground approach. She notes that shifting from one extreme to the other – from total selflessness to complete selfishness – is not ideal. Instead, she recommends making decisions that occasionally favor personal preferences, existing in the healthier, nuanced shades of gray.

Boundaries create the space and pause to reconnect with your own values, needs, and agency

Not only do boundaries prevent the drainage of our resources, but they also reintroduce us to our own values, needs, and agency. Lakshmin views boundaries as an "existential space in between," a flexible trampoline that allows for negotiation, adapting, and response, rather than rigid brick walls.

Boundaries are like flexible trampolines, not rigid brick walls, allowing you to get your needs met while being responsive

When set constructively, boundaries enable rest, recovery, and self-care, and this is crucial for balance ...

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The psychology and inner experience of setting boundaries

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Clarifications

  • Understanding selfishness in nuanced shades of gray means recognizing that it's not just about being completely selfless or entirely selfish. It involves finding a balance between prioritizing one's own needs while also considering the needs of others. This approach acknowledges that self-care is important without disregarding the importance of empathy and consideration for others. It encourages making decisions that benefit oneself without causing harm to others, emphasizing a middle ground that values both personal well-being and interpersonal relationships.
  • Boundaries as an "existential space in between" means that setting boundaries creates a flexible space for negotiation and self-expression, allowing you to balance your needs with the needs of others. It emphasizes the idea that boundaries are not rigid barriers but rather dynamic tools that help you navigate relationships and situations effectively. This concept encourages you to find a middle ground between being overly accommodating and overly self-focused, promoting a healthy balance in your interactions. It highlights the importance of creating a space where you can assert your values and needs while also considering the perspectives and boundaries of others.
  • Boundaries as a flexible trampoline mean they provide a dynamic structure for interactions, allowing for give and take in relationships. This metaphor suggests that boundaries can adapt to different situations, offering a balance between firmness and flexibility. By acting as a trampoline, boundaries can absorb and redirect energy, enabling individuals to respond thoughtfully and negotiate their needs effectively. This concept ...

Counterarguments

  • While guilt can be a passing thought, it can also be a reflection of deeply held values and commitments, and dismissing it too quickly might lead to decisions that are out of alignment with one's sense of integrity or responsibility.
  • Viewing selfishness in shades of gray is useful, but it's also important to recognize that some situations may require clear-cut decisions where prioritizing one's own needs is not just healthy but necessary.
  • Boundaries are indeed crucial for self-care, but they can also sometimes be perceived as inflexible or insensitive by others, potentially impacting relationships and social dynamics.
  • The metaphor of boundaries as flexible trampolines may not hold in all contexts, especially in professional settings where clear and firm boundaries are often necessary to maintain a safe and respectful environment.
  • The emphasis on individual agency and values is important, but it should be balanced with an understanding of the social and relational obligations that might require compromise and flexibility beyond personal preferences.
  • The idea that setting boundaries leads to peace and balance may not account for the complexity of some relationships and situations where setting boundaries could lead to conflict or increased stress, at least in the short term.
  • The notion that setting boundaries helps resist habitual actions assumes ...

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Focus on Yourself: 3 Signs You’re Giving Too Much & What to Do About It Right Now

Specific strategies and steps for implementing boundary setting

In a society where over-extension is commonplace, learning to set boundaries effectively is a crucial skill for managing well-being. Pooja Lakshmin, Mel Robbins, and other experts offer insight into how to start setting boundaries to reclaim control over one’s life.

Start small by noticing how different tasks and situations make you feel, rather than jumping straight to big boundary changes

The advice begins with recognizing how small actions can lead to significant changes in boundary setting.

Pay attention to where you feel dread, boredom, or lack of energy, as clues for where you need to set boundaries

Lakshmin and Robbins recommend starting with small adjustments that can lead to more considerable changes over time. Notice where you feel dread, boredom, or lack of energy as indicators of where boundaries may be needed. For example, Lakshmin gives the example of not answering the phone immediately to provide a pause before action. Assess whether any specific people or situations are draining and look ahead to your week to understand where boundaries are not present, perhaps recognizing a pattern of overcommitment in your schedule. Lakshmin’s advice is to start with low stakes and simple actions such as taking the time to sit down and eat lunch or ensuring you drink water every hour during work, as these habits influence daily routines.

Communicate requests to adjust schedules or obligations, giving yourself the space to decide if something is a "yes", "no", or negotiable

An important part of boundary setting is the ability to communicate adjustments to schedules or obligations to others. For example, if there's a meeting conflicting with a daycare pickup, communicate to the team the necessity to move the meeting time. Use this opportunity to suggest changes and ask if others can accommodate them. Collect data by taking small risks, such as asking for 15 minutes to eat lunch, to gauge reactions from bosses and coworkers before moving to larger boundary-setting actions.

Carve out regular time to reflect on your priorities and how you're spending your time and energy

Regular reflection is integral to boundary setting, as being aware of personal needs and values can guide decisions in setting these boundaries.

Use this pause to identify where you're overextended or not honoring your own needs and values

Reflection can aid in identifying where one might be overextended or not honoring personal needs. It also provides a chance to lean into one’s principles and values, determining what truly matters. Block off 20 minutes to reflect on the upcomi ...

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Specific strategies and steps for implementing boundary setting

Additional Materials

Counterarguments

  • Recognizing small actions as significant may overlook the complexity of some situations where larger, more systemic changes are necessary for effective boundary setting.
  • Not all feelings of dread, boredom, or lack of energy may be accurate indicators of the need for boundaries; sometimes, these feelings can be due to other factors like temporary stress, personal interests, or health issues.
  • Assessing specific people or situations as draining might not always be fair or accurate; it could be influenced by personal biases or temporary circumstances.
  • Starting with low stakes and simple actions might not be feasible in high-pressure environments where immediate and comprehensive boundary setting is required.
  • Communicating adjustments to schedules or obligations assumes that there is a receptive and understanding audience, which may not always be the case in every work or personal environment.
  • Using communication to gauge reactions could potentially lead to misinterpretation of others' responses or could create tension if not done tactfully.
  • Carving out regular time for reflection assumes that individuals have the luxury of time, which might not be available to everyone, especially those with demanding schedules or caregiving responsibilities.
  • The idea that regular reflection helps reassess personal priorities and reconfigure boundaries assumes that individuals have the necessary introspection skills, whi ...

Actionables

  • Create a boundary diary to track your energy levels and feelings throughout the day, noting when and why you feel drained. This diary can be a simple notebook where you jot down times when you feel overwhelmed or notice a dip in your energy. For example, if you consistently feel exhausted after long meetings, you might decide to set a boundary by limiting meeting times or ensuring breaks between them.
  • Develop a "boundary script" to practice and use when communicating new limits to friends, family, or colleagues. Write down and rehearse what you'll say when declining an invitation or request that doesn't align with your priorities. For instance, if you're often asked to help with tasks at the last minute, your script might be, "I need to focus on my current commitments, so I won't be able to assist this time."
  • ...

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