{"version":"1.0.0","segments":[{"speaker":"Unknown","startTime":0.0,"endTime":2.19,"body":"Hi, this is Stephen"},{"speaker":"Unknown","startTime":0.0,"endTime":2.19,"body":"McLain of the finance leader"},{"speaker":"Unknown","startTime":2.19,"endTime":7.56,"body":"podcast. This is bonus episode"},{"speaker":"Unknown","startTime":2.19,"endTime":7.56,"body":"number 19. A few weeks ago in"},{"speaker":"Unknown","startTime":7.56,"endTime":11.58,"body":"Episode 42, I talked about the"},{"speaker":"Unknown","startTime":7.56,"endTime":11.58,"body":"benefits of wellness. So I"},{"speaker":"Unknown","startTime":11.58,"endTime":15.93,"body":"wanted to talk more about self"},{"speaker":"Unknown","startTime":11.58,"endTime":15.93,"body":"care, we need to be doing some"},{"speaker":"Unknown","startTime":15.93,"endTime":20.25,"body":"important things in our life to"},{"speaker":"Unknown","startTime":15.93,"endTime":20.25,"body":"ensure we reduce anxiety and"},{"speaker":"Unknown","startTime":20.25,"endTime":23.79,"body":"stress. Additionally, as a"},{"speaker":"Unknown","startTime":20.25,"endTime":23.79,"body":"leader, you should be setting"},{"speaker":"Unknown","startTime":23.79,"endTime":27.18,"body":"the example for others to"},{"speaker":"Unknown","startTime":23.79,"endTime":27.18,"body":"follow. I want to talk briefly"},{"speaker":"Unknown","startTime":27.18,"endTime":31.32,"body":"about a few self care ideas that"},{"speaker":"Unknown","startTime":27.18,"endTime":31.32,"body":"can help you in your overall"},{"speaker":"Unknown","startTime":31.35,"endTime":36.78,"body":"wellness. Number one, say no to"},{"speaker":"Unknown","startTime":31.35,"endTime":36.78,"body":"low priority meetings and other"},{"speaker":"Unknown","startTime":36.78,"endTime":40.65,"body":"events or work projects that"},{"speaker":"Unknown","startTime":36.78,"endTime":40.65,"body":"will take time away from your"},{"speaker":"Unknown","startTime":40.65,"endTime":44.7,"body":"more important matters. Your"},{"speaker":"Unknown","startTime":40.65,"endTime":44.7,"body":"time is important. When you"},{"speaker":"Unknown","startTime":44.7,"endTime":48.81,"body":"allow a low priority event to"},{"speaker":"Unknown","startTime":44.7,"endTime":48.81,"body":"take over your calendar, you are"},{"speaker":"Unknown","startTime":48.81,"endTime":52.83,"body":"sacrificing a higher priority"},{"speaker":"Unknown","startTime":48.81,"endTime":52.83,"body":"item. And this can cause"},{"speaker":"Unknown","startTime":52.83,"endTime":57.06,"body":"incredible anxiety and affect"},{"speaker":"Unknown","startTime":52.83,"endTime":57.06,"body":"your productivity and much more."},{"speaker":"Unknown","startTime":57.33,"endTime":61.32,"body":"So learn to say no protect"},{"speaker":"Unknown","startTime":57.33,"endTime":61.32,"body":"yourself and also help to"},{"speaker":"Unknown","startTime":61.32,"endTime":65.22,"body":"protect your team members making"},{"speaker":"Unknown","startTime":61.32,"endTime":65.22,"body":"sure that they can also say no"},{"speaker":"Unknown","startTime":65.25,"endTime":69.69,"body":"to low priority meetings, and"},{"speaker":"Unknown","startTime":65.25,"endTime":69.69,"body":"other events. Number two,"},{"speaker":"Unknown","startTime":70.05,"endTime":73.65,"body":"control your calendar and"},{"speaker":"Unknown","startTime":70.05,"endTime":73.65,"body":"schedule time to think and plan"},{"speaker":"Unknown","startTime":73.65,"endTime":77.91,"body":"out your week. Controlling your"},{"speaker":"Unknown","startTime":73.65,"endTime":77.91,"body":"calendar is key to a productive"},{"speaker":"Unknown","startTime":77.91,"endTime":83.73,"body":"day. And also a productive week."},{"speaker":"Unknown","startTime":77.91,"endTime":83.73,"body":"Block time to plan and think do"},{"speaker":"Unknown","startTime":83.73,"endTime":86.82,"body":"it to protect your mental health"},{"speaker":"Unknown","startTime":83.73,"endTime":86.82,"body":"and also block out time at the"},{"speaker":"Unknown","startTime":86.82,"endTime":90.45,"body":"end of the day. So no one can"},{"speaker":"Unknown","startTime":86.82,"endTime":90.45,"body":"schedule a late day meeting that"},{"speaker":"Unknown","startTime":90.45,"endTime":94.8,"body":"derails your exit. And your next"},{"speaker":"Unknown","startTime":90.45,"endTime":94.8,"body":"day, use the end of the day to"},{"speaker":"Unknown","startTime":94.8,"endTime":98.85,"body":"refine your plan for tomorrow."},{"speaker":"Unknown","startTime":94.8,"endTime":98.85,"body":"Number three, please take your"},{"speaker":"Unknown","startTime":98.85,"endTime":102.36,"body":"lunch time. You've got to get"},{"speaker":"Unknown","startTime":98.85,"endTime":102.36,"body":"away from your desk, you need a"},{"speaker":"Unknown","startTime":102.36,"endTime":107.07,"body":"midday break, take a nap, take a"},{"speaker":"Unknown","startTime":102.36,"endTime":107.07,"body":"walk something to get a break,"},{"speaker":"Unknown","startTime":107.37,"endTime":111.42,"body":"ensure you get away It's not"},{"speaker":"Unknown","startTime":107.37,"endTime":111.42,"body":"wrong, refresh yourself so you"},{"speaker":"Unknown","startTime":111.42,"endTime":115.59,"body":"can have a more productive"},{"speaker":"Unknown","startTime":111.42,"endTime":115.59,"body":"afternoon. It's important ensure"},{"speaker":"Unknown","startTime":115.59,"endTime":119.55,"body":"you are taking your lunchtime"},{"speaker":"Unknown","startTime":115.59,"endTime":119.55,"body":"getaway it's critical to your"},{"speaker":"Unknown","startTime":119.58,"endTime":123.6,"body":"health is critical to reducing"},{"speaker":"Unknown","startTime":119.58,"endTime":123.6,"body":"stress, ensure you take your"},{"speaker":"Unknown","startTime":123.6,"endTime":127.59,"body":"lunch away from your desk. And"},{"speaker":"Unknown","startTime":123.6,"endTime":127.59,"body":"number four, this is also an"},{"speaker":"Unknown","startTime":127.59,"endTime":131.34,"body":"item before the pandemic. But we"},{"speaker":"Unknown","startTime":127.59,"endTime":131.34,"body":"are going to get back into the"},{"speaker":"Unknown","startTime":131.34,"endTime":134.97,"body":"office, at least some people are"},{"speaker":"Unknown","startTime":131.34,"endTime":134.97,"body":"so I'm encouraging you to leave"},{"speaker":"Unknown","startTime":134.97,"endTime":138.96,"body":"the office on time. There's a"},{"speaker":"Unknown","startTime":134.97,"endTime":138.96,"body":"lot of anxiety around this. Some"},{"speaker":"Unknown","startTime":138.96,"endTime":141.93,"body":"people believe that what time"},{"speaker":"Unknown","startTime":138.96,"endTime":141.93,"body":"you leave at the end of the day"},{"speaker":"Unknown","startTime":142.35,"endTime":146.37,"body":"determines your commitment and"},{"speaker":"Unknown","startTime":142.35,"endTime":146.37,"body":"value. But your work output and"},{"speaker":"Unknown","startTime":146.37,"endTime":149.46,"body":"the level of excellence you"},{"speaker":"Unknown","startTime":146.37,"endTime":149.46,"body":"deliver should determine what"},{"speaker":"Unknown","startTime":149.46,"endTime":153.57,"body":"value you deliver to your team"},{"speaker":"Unknown","startTime":149.46,"endTime":153.57,"body":"and organization. It's old"},{"speaker":"Unknown","startTime":153.57,"endTime":157.11,"body":"thinking to say that the person"},{"speaker":"Unknown","startTime":153.57,"endTime":157.11,"body":"who stays the latest is the most"},{"speaker":"Unknown","startTime":157.11,"endTime":160.38,"body":"productive or the most"},{"speaker":"Unknown","startTime":157.11,"endTime":160.38,"body":"committed. Some people like to"},{"speaker":"Unknown","startTime":160.38,"endTime":164.01,"body":"stay late and probably don't"},{"speaker":"Unknown","startTime":160.38,"endTime":164.01,"body":"even kick into full steam until"},{"speaker":"Unknown","startTime":164.01,"endTime":168.18,"body":"much later in the day. So please"},{"speaker":"Unknown","startTime":164.01,"endTime":168.18,"body":"go home on time if you are the"},{"speaker":"Unknown","startTime":168.18,"endTime":171.48,"body":"person who likes to stay late"},{"speaker":"Unknown","startTime":168.18,"endTime":171.48,"body":"and stay late. But if you're"},{"speaker":"Unknown","startTime":171.48,"endTime":174.57,"body":"also the person who likes to get"},{"speaker":"Unknown","startTime":171.48,"endTime":174.57,"body":"in early, and get their work"},{"speaker":"Unknown","startTime":174.57,"endTime":179.16,"body":"done to a high level, do that"},{"speaker":"Unknown","startTime":174.57,"endTime":179.16,"body":"also. And don't worry about what"},{"speaker":"Unknown","startTime":179.16,"endTime":183.21,"body":"others think when you leave the"},{"speaker":"Unknown","startTime":179.16,"endTime":183.21,"body":"office on time. It also sets a"},{"speaker":"Unknown","startTime":183.21,"endTime":186.69,"body":"really good example to everyone"},{"speaker":"Unknown","startTime":183.21,"endTime":186.69,"body":"in your team work to a high"},{"speaker":"Unknown","startTime":186.69,"endTime":190.53,"body":"level during the day and then be"},{"speaker":"Unknown","startTime":186.69,"endTime":190.53,"body":"able to leave the office on"},{"speaker":"Unknown","startTime":190.53,"endTime":195.39,"body":"time. Number five and share your"},{"speaker":"Unknown","startTime":190.53,"endTime":195.39,"body":"exercising or doing yoga or"},{"speaker":"Unknown","startTime":195.39,"endTime":199.44,"body":"something that gets you moving."},{"speaker":"Unknown","startTime":195.39,"endTime":199.44,"body":"A walk at lunchtime is a great"},{"speaker":"Unknown","startTime":199.44,"endTime":202.95,"body":"idea. But ensure you're getting"},{"speaker":"Unknown","startTime":199.44,"endTime":202.95,"body":"at least 20 minutes of good"},{"speaker":"Unknown","startTime":202.95,"endTime":207.9,"body":"exercise or some other form that"},{"speaker":"Unknown","startTime":202.95,"endTime":207.9,"body":"gets you moving and ensure you"},{"speaker":"Unknown","startTime":207.9,"endTime":210.93,"body":"are getting out of your chair"},{"speaker":"Unknown","startTime":207.9,"endTime":210.93,"body":"during the day. Please develop"},{"speaker":"Unknown","startTime":210.93,"endTime":214.56,"body":"an effective wellness and self"},{"speaker":"Unknown","startTime":210.93,"endTime":214.56,"body":"care program for yourself to"},{"speaker":"Unknown","startTime":214.56,"endTime":218.61,"body":"reduce anxiety and stress. This"},{"speaker":"Unknown","startTime":214.56,"endTime":218.61,"body":"will help you to maximize your"},{"speaker":"Unknown","startTime":218.61,"endTime":222.63,"body":"day. You'll have a much better"},{"speaker":"Unknown","startTime":218.61,"endTime":222.63,"body":"life. You'll have a much better"},{"speaker":"Unknown","startTime":222.63,"endTime":226.38,"body":"workplace environment too. You"},{"speaker":"Unknown","startTime":222.63,"endTime":226.38,"body":"will feel healthier and you will"},{"speaker":"Unknown","startTime":226.38,"endTime":229.53,"body":"become a much better leader. I"},{"speaker":"Unknown","startTime":226.38,"endTime":229.53,"body":"am working on bringing season"},{"speaker":"Unknown","startTime":229.53,"endTime":234.3,"body":"number six to you, which will"},{"speaker":"Unknown","startTime":229.53,"endTime":234.3,"body":"debut on April 6. Now go lead"},{"speaker":"Unknown","startTime":234.3,"endTime":236.73,"body":"your team and I'll see you next"},{"speaker":"Unknown","startTime":234.3,"endTime":236.73,"body":"week. Thank you"}]}