How to Make a Self-Regulating Menu to Invite More Flow

Burnout can sneak into every corner of life - your work, your relationships, even the way you show up as a parent! I call it “grief in the brain,” because it quietly drains energy and joy while convincing you that you’re not doing enough. The real shift comes when you stop chasing discipline and start building a framework that helps you feel steady and whole again.

In this episode, I share the idea of a flow menu, a tool I use with my mentees and in my own life. It’s a way to organize activities that restore balance into categories like movement, nourishment, play, thought, and peace. Having those choices ready gives you a lifeline when your mind feels cluttered or your body feels tense.

I’ll show you how to create your own flow menu and why it works as both a preventative and healing practice. My hope is that you walk away with a clear reminder that flourishing happens when you honor your energy and make small, intentional choices that support the life you want to live.

Episode Breakdown:

00:00 Introduction and Human Nature

02:40 Understanding Burnout

05:52 Signs You Need a Flow Menu

08:53 What Is a Flow Menu

10:18 Flow Menu Categories

22:43 Importance of Self-Regulation

24:25 Questioning Urgency

25:01 Catalyst Question

Links

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