Latest / Overwhelmed Working Woman: Boost Productivity, Master Time Management, Overcome Overwhelm & Stop People Pleasing / #49| Break Through Decision Fatigue And Regain Your Productivity in 3 Easy Steps Using Mindfulness
Transcript
- 0:04Michelle Gauthier: Hey, I'm Michelle Gauthier and you're listening to the Overwhelmed Working Woman podcast.
- 0:09Michelle Gauthier: Hey, friends, get this: the American Medical Association says we make 35,000 decisions in a single day.
- 0:19Michelle Gauthier: If that's the average for all humans, I'm going to go ahead and double that for women.
- 0:23Michelle Gauthier: T here.
- 0:23Michelle Gauthier: That's my unofficial study; done and done.
- 0:26Michelle Gauthier: Today, I'm going to tell you about how to reduce the fatigue and decision fatigue.
- 0:32Michelle Gauthier: First, I'm going to help you figure out if you're suffering from decision fatigue and if you are - and sorry, but you probably are - I'll give you three tips to deal with it, including having routines so you can make less decisions, timing your decisions in a way that works for your brain, and taking breaks from decision making entirely.
- 0:50Michelle Gauthier: By the end of this episode, you'll have a plan for handling all the decisions that come your way in the average day.
- 0:57Michelle Gauthier: I just made a big decision myself, which is to take my kids to Europe this summer for a couple of weeks.
- 1:03Michelle Gauthier: I've been wanting to do this for a long time and I know for sure we're going to Paris and Italy, but I don't know exactly what we'll do in each one of those places.
- 1:13Michelle Gauthier: But I'm not so worried about that yet, because I pulled the trigger and bought the tickets and got our Global Entry situation all worked out.
- 1:20Michelle Gauthier: That was quite a deal, but we got that all worked out.
- 1:24Michelle Gauthier: So I'm going to take a little break on trip planning until it sounds like fun again, but those are fun decisions.
- 1:30Michelle Gauthier: When I think of decision fatigue, I think mostly about it in the context of people constantly asking us questions via email, via text, in person.
- 1:40Michelle Gauthier: Sometimes my kids talk to me and ask me things at the same time.
- 1:45Michelle Gauthier: I think that's one of my biggest pet peeves ever.
- 1:47Michelle Gauthier: It's like I already have too much stimuli coming in and then there are two people talking to me and asking me a question at the same time, and it makes me feel like I'm going to lose my mind, and I think - you can clearly hear that the other one is already talking! What about that makes you want to start talking?
- 2:03Michelle Gauthier: And I can't answer you both or listen to you both at the same time.
- 2:06Michelle Gauthier: Sometimes I also just need to put my phone in the bedroom on the charger when I feel like I'm getting just fatigued, basically, from looking at my phone and answering texts and answering emails and responding to things.
- 2:21Michelle Gauthier: It just gets overwhelming and exhausting.
- 2:26Michelle Gauthier: So when we're talking about decisions these 35,000 plus that you're making every day.
- 2:31Michelle Gauthier: There is the quantity, so how many decisions you make, and then the quality, which is how good these decisions are.
- 2:39Michelle Gauthier: And research shows that as the quantity goes up, the quality of the decisions goes down, which makes total sense to me.
- 2:47Michelle Gauthier: I'll tell you, in my experience, that by the end of any given day, I'm like, "no one ask me anything," or I'll literally say ask me tomorrow.
- 2:56Michelle Gauthier: Let's just think about the example of deciding what to eat.
- 3:00Michelle Gauthier: Let's say you're trying to eat pretty healthy and you start off in the morning with breakfast: no sweat, you got a plan, you're gonna eat well.
- 3:09Michelle Gauthier: You get to lunch, you're still going strong, but by dinner you're tired, you don't feel like it, you don't want to decide, you don't feel like making anything.
- 3:18Michelle Gauthier: And that's when you just make the decision (the non-quality decision) to just eat whatever crap you can find, whatever is easy.
- 3:25Michelle Gauthier: That's a great example of how, after the number of decisions gets too high, the quality of your decisions gets low.
- 3:34Michelle Gauthier: The other thing that can happen when you're in decision fatigue is you just don't decide anything at all.
- 3:39Michelle Gauthier: So we don't have the capacity to think through the best options, so you just table the decision, and that's not always bad.
- 3:47Michelle Gauthier: Sometimes, I mean even just a few minutes ago, I said that I will tell my kids, "ask me again in the morning," if they want something that my brain doesn't have the capacity to process.
- 3:55Michelle Gauthier: So it's not always bad.
- 3:56Michelle Gauthier: But when you consistently do this, if you're so overwhelmed and fatigued by making decisions that you constantly are tabling things or just putting things off to decide them later, then the problems just stack up and wait for you.
- 4:09Michelle Gauthier: And I think in the case of work, in my experience, what this usually means is that you're the bottleneck for something, so then you'll just get more emails, and you'll get the question again.
- 4:19Michelle Gauthier: So that can happen.
- 4:22Michelle Gauthier: The other thing that can happen is you can just end up sticking with the status quo.
- 4:25Michelle Gauthier: So let's say there's something about your life you want to change like.
- 4:28Michelle Gauthier: Let's say, you want to think about, "what would I do if I got a different job than the one that I have now?
- 4:35Michelle Gauthier: " What if I want to switch careers?
- 4:37Michelle Gauthier: Or what if I want to take a big vacation with my family?
- 4:40Michelle Gauthier: But you're so exhausted from all the decisions that you're making on a daily basis that you just can't even do it.
- 4:46Michelle Gauthier: So you just stick with the status quo.
- 4:48Michelle Gauthier: You stick with the job that you kind of like, kind of hate.
- 4:51Michelle Gauthier: You know, just don't take a vacation again this summer or whatever - whatever it is that is your usual standard.
- 4:58Michelle Gauthier: You just keep doing that same thing.
- 5:01Michelle Gauthier: The last thing that can happen when you're in decision fatigue is you overreact or you pick a fight with the person who's asking you the question or asking for the decision, and I think in families your kids are often the brunt of this one.
- 5:14Michelle Gauthier: So this definitely happens to me at home, where when I'm fatigued and tired from a day and someone asks me a question, I just don't have the patience to even answer it.
- 5:24Michelle Gauthier: And I just had a client tell me the other day that she says yes to her kids all the time when she kind of wants to say no because she just doesn't have the energy to say no and to kind of fight the good fight that it takes to stick with no sometimes.
- 5:36Michelle Gauthier: I completely, completely understand that.
- 5:39Michelle Gauthier: Another thing that happens when you are in decision fatigue is you make impulsive decisions.
- 5:44Michelle Gauthier: So you make a decision, just any decision, quickly.
- 5:47Michelle Gauthier: This is kind of the opposite of tabling it.
- 5:49Michelle Gauthier: It's like I'm just going to make the decision so that I can quickly get it off my plate, like, for me, my version of this - I am much more likely to do this version than tabling something.
- 6:01Michelle Gauthier: I want to just make the decision and move on.
- 6:03Michelle Gauthier: So, for example, if I'm looking for a new outfit, I'm not really sure that I love this one, I'm certainly not going to try it on, I'm just going to buy it and I'll take it home and I'll figure it out later.
- 6:11Michelle Gauthier: Not a great decision, because then when it doesn't fit and you don't like it, you just give yourself another to- do to take it back.
- 6:18Michelle Gauthier: So what should we do?
- 6:21Michelle Gauthier: What we've just talked about is that decision fatigue causes us to make poor decisions because we make too many.
- 6:28Michelle Gauthier: It makes us not decide anything at all.
- 6:31Michelle Gauthier: It keeps us stuck sometimes doing what we've always been doing.
- 6:34Michelle Gauthier: It makes us overreact to people we love and it makes us impulsive.
- 6:37Michelle Gauthier: So what do we do to kind of rein this back in and be able to make decisions without having all of those effects that we just talked about?
- 6:46Michelle Gauthier: I've got three easy things you can do to stop decision fatigue and have decision - I don't know, what's the opposite of fatigue?
- 6:53Michelle Gauthier: Energy, decision energy, big decision energy?
- 6:56Michelle Gauthier: I don't know.
- 6:57Michelle Gauthier: Decision, just like, tiredness, instead of fatigue?
- 7:02Michelle Gauthier: Let's just say we're going to take it from fatigue, which is pretty miserable, to something better than that.
- 7:08Michelle Gauthier: Maybe it's a tiredness.
- 7:09Michelle Gauthier: Maybe you even get to being energetic about the decisions that you make.
- 7:13Michelle Gauthier: Okay, so here are the three things.
- 7:15Michelle Gauthier: Number one is to reduce the number of decisions that you need to make by having routines.
- 7:21Michelle Gauthier: Now, we've talked about this in a couple other ways on the podcast, I know specifically we talked about this in the Clean Out Your Closet decluttering episode, and I talk about it all the time as a way to really prevent yourself from having to get overwhelmed because you're not making a million decisions at the same time.
- 7:39Michelle Gauthier: So, for example, I don't work out every day and I don't work out the same days every week.
- 7:45Michelle Gauthier: So, in order to reduce the number of decisions that I have to make, every Sunday, I look at my schedule, I choose the classes that I'm going to go to, I sign up for them.
- 7:55Michelle Gauthier: That automatically puts them on my calendar done.
- 7:57Michelle Gauthier: I don't have to wake up in the morning and think, "do I feel like working out today?
- 8:02Michelle Gauthier: I'm pretty tired.
- 8:03Michelle Gauthier: I'd really rather just sleep in.
- 8:04Michelle Gauthier: Today there's no decision.
- 8:05Michelle Gauthier: The decision is gone.
- 8:06Michelle Gauthier: I signed up.
- 8:08Michelle Gauthier: Decided the day, signed up.
- 8:09Michelle Gauthier: That's it.
- 8:10Michelle Gauthier: You can also do this with what to eat.
- 8:12Michelle Gauthier: I just was making a reel for Instagram last Sunday and I was showing like part of my Sunday routine.
- 8:20Michelle Gauthier: One of them is I do like a 15 minute clean out of my refrigerator and then I put all the new groceries in there and get them all organized in the way that I like them, and there are like three giant things of Greek yogurt, which is what I eat for breakfast every single day.
- 8:35Michelle Gauthier: So that is the decision that I don't have to make.
- 8:38Michelle Gauthier: I know exactly what goes in it.
- 8:40Michelle Gauthier: I know exactly what I put on top of it.
- 8:42Michelle Gauthier: I know I always have the groceries because I order them every Sunday.
- 8:45Michelle Gauthier: It's just a non-event for me.
- 8:47Michelle Gauthier: I don't have to think about it at all.
- 8:50Michelle Gauthier: What you're going to wear.
- 8:51Michelle Gauthier: This is such a good, easy way, - and I think on the decluttering podcast I talked about this as well when I was saying a lot of really brilliant people wear the same outfit every day.
- 9:03Michelle Gauthier: I totally get that.
- 9:05Michelle Gauthier: Like I'm thinking of Michael Kors with his black t-shirt and a blazer that he wears all the time and Mark Zuckerberg with his hoodie.
- 9:14Michelle Gauthier: And they have been interviewed and say, I make a lot of decisions in a day and this is just one that I don't want to make.
- 9:21Michelle Gauthier: If eating the same thing or wearing the same thing all the time sounds boring to you and that's not right up your alley, you can still take this advice and you can make your wardrobe just reduced down to things that you really like or even love and just want to put on.
- 9:39Michelle Gauthier: If you need more on that, listen to the episode from March 4th where I interview a stylist who gives us tips to make our wardrobe as accessible as possible.
- 9:50Michelle Gauthier: Okay, and you can think of tons of other places where you can have routines.
- 9:54Michelle Gauthier: You can have a morning routine of exactly what you and your family do in the morning.
- 9:58Michelle Gauthier: If you have younger kids, you probably have a bedtime routine, a bath, reading books, whatever it is.
- 10:04Michelle Gauthier: So wherever in life you can have a routine, make one and just picture that every time you've done that, you have completely taken decisions off your plate forever.
- 10:15Michelle Gauthier: And another little tip on this one - the idea of reducing decisions - is, when you make a decision, ask yourself, "do I need to make this one again, or was that it?
- 10:23Michelle Gauthier: " Like, did I just make that decision for going forward.
- 10:26Michelle Gauthier: My son is 16 and he's just gotten old enough and social enough that he's really going out places at night.
- 10:33Michelle Gauthier: And because he really hadn't done that before, I hadn't ever established a curfew for him, and so every time he would go out I'd be like, ooh, what time should I tell him to be home this time, or whatever, and I thought, why am I making this decision multiple times?
- 10:47Michelle Gauthier: I'm just going to decide a time, and I'm going to tell him, and that's going to be it, and then neither one of us has to talk about it again.
- 10:53Michelle Gauthier: So that's not really a routine, but it's a decision that I can make one time and then just make that the rule.
- 10:59Michelle Gauthier: Ok, the second thing to do is to think about the timing of the decisions that you have to make, and make decisions - important ones, especially - at a time that's good for your brain.
- 11:13Michelle Gauthier: So everything you read on this topic says make your most important decisions early in the morning.
- 11:19Michelle Gauthier: But I'm thinking of two people who are very close to me - my handsome man friend and one of my very best friends - who shouldn't make any important decisions in the morning because they are not morning people.
- 11:29Michelle Gauthier: I think that they could probably make their best decisions at like 7 pm because that's when they have energy.
- 11:35Michelle Gauthier: So when you need to make an important decision, just have awareness about is this the right time for me to make this decision?
- 11:43Michelle Gauthier: For me, I'm just brain dead at nighttime, so if I have to do something that requires a lot of thinking, I'm just going to table it to the morning.
- 11:52Michelle Gauthier: I'm going to definitely take that on first thing in the morning.
- 11:55Michelle Gauthier: So ask yourself what's the best time for you to make decisions and then use that to structure even your work schedule as you can.
- 12:03Michelle Gauthier: So, for example, do you like to have earlier meetings when you have harder meetings?
- 12:10Michelle Gauthier: I would much rather get the hardest things that require the most thinking out of the way early in the day and then in the afternoon, leave things that are easier and don't require as much thinking and brain work and decisions.
- 12:22Michelle Gauthier: So just think about what's best for you and schedule your decisions where you have control.
- 12:28Michelle Gauthier: Again, in vs.
- 12:30Michelle Gauthier: out of control, is like episode three - that's a good one to reference for this.
- 12:33Michelle Gauthier: But you always have some influence.
- 12:36Michelle Gauthier: So if your immediate thought when I say that is, I don't schedule any of my meetings, all my meetings just show up on my calendar, I have late afternoon ones - I'm sure that's true, but there have got to be some things that you have control over that you can schedule your time for.
- 12:50Michelle Gauthier: So take control where you can and make things work for you and your brain.
- 12:55Michelle Gauthier: And then the very last suggestion that I have to get unfatigued is to just take a break.
- 13:01Michelle Gauthier: I mean, really, seriously, just stop what you're doing and take a few minutes to breathe or walk around the block or put on some headphones and listen to music and close your eyes.
- 13:12Michelle Gauthier: One of the things that I like to do in my office - in fact, I always laugh, and think if someone was peeking in the window they'd be like, "what is she doing?
- 13:20Michelle Gauthier: Especially when the sun's coming in in the afternoon and there's sun I don't know why I love like being in the sunshine, even though I'm inside.
- 13:27Michelle Gauthier: I have a pillow in my office and I have a blanket and I will just lay flat out on the hardwood floor in the sun and sometimes I turn on the meditation and sometimes I just lie there and take some deep breaths and take like a 15 or 20 minute brain break, and it's amazing how much better I feel after I do that.
- 13:46Michelle Gauthier: So again, if you're like, hey, cool for you, I don't have a pillow and a blanket in my office that I can lay down on the floor, I bet that you can get up and take a little walk.
- 13:56Michelle Gauthier: I mean, you could even just walk to the bathroom or get a drink of water or something.
- 14:00Michelle Gauthier: Just get up from what you're doing, take a little break, take some deep breaths again, listen to some good music, something.
- 14:06Michelle Gauthier: There's got to be something in your control that you can do, and look for that thing that's in your control.
- 14:11Michelle Gauthier: Ok, so that is it.
- 14:14Michelle Gauthier: Remember, it's just three things to reduce your decision fatigue.
- 14:18Michelle Gauthier: First, you're going to reduce the number of decisions that you're making.
- 14:22Michelle Gauthier: Period.
- 14:22Michelle Gauthier: You're going to do that by making rules and routines that you follow.
- 14:26Michelle Gauthier: Then you're going to think about the timing.
- 14:28Michelle Gauthier: You're going to set up - as much as possible for you - you're going to set up the timing to make the decisions at the time that works best for your brain.
- 14:36Michelle Gauthier: And then number three is you're going to take a break.
- 14:38Michelle Gauthier: You're going to lay down on the floor of your office with a pillow and a blanket, in the sunshine, or whatever your version of that is.
- 14:45Michelle Gauthier: Ok, have a great week.
- 14:47Michelle Gauthier: I'll see you next week.
- 14:48Michelle Gauthier: Thank you for listening to the Overwhelmed Working Woman podcast.
- 14:56Michelle Gauthier: If you want to learn more about my work, head over to my website at MichelleGauthier.
- 15:00Michelle Gauthier: com.
- 15:01Michelle Gauthier: See you next week.