Boundaries for Women Physicians: Love Your Life and Career in Medicine Companion Workbook Fillable

Boundaries Boundaries for Women Physicians: Love Your Life and Career in Medicine

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Boundaries for Women Physicians Love Your Life & Career in Medicine

Companion Workbook

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Hello, I'm Tammie!

I’m so glad you’re here!!

I'm deeply passionate about empowering brilliant women, like you, to step into your power as your most joyful, bold and authentic selves. Because when you do, I know you inspire others around you to do the same and to lead.

We will take a journey together through this book to help you master the fundamental keys to setting boundaries, and loving your life and career, as a badass women physician and leader!!

I know you've got this!!!! We've got this together!!!

What would our world be like if we all were the best and most bold and authentic versions of ourselves? I know that the ripples effects would be endless.

COME SAY HELLO

Tammie

Introduction Together, we will help you master the keys to saying "no" and taking back your life, from the inside out!

Boundaries for Women Physicians: Love Your Life and Career in Medicine

Have more time Stop the overwhelm and exhaustion Take control of their charting and EMR overwhelm Set healthy boundaries for good Feel better, Have more energy & Enjoy their lives!

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will help you:

Let Go of the Guilt If I don't help out, no one will love or appreciate me.

My worth is tied to how hard I work and how much I give to others.

I have to do a good job. I could always do better.

What if I told you that it doesn't have to be this way?

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What about my patients, my staff, my team, my kids, my family and my friends who are counting on me? What will they do if I'm not there to help?? Isn't this my responsibility?

Worksheet Chapter 4: Your Core Values

Before we can begin on our journey to setting boundaries and becoming a thriving woman physician and leader, we have to start with you. Only you.

We are all leaders because we are the leaders of our own lives. If we aren’t clear on who we are and what we stand for, we are not moving through life with clarity. We are not leading others with clarity. And we are not making the impact we have the capacity to make on the world.

when we know our values, decisions become much easier

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Who are you? What brings you the greatest Joy? What do you make a stand for? What makes you furious? What brings you the greatest meaning?

...continued What is core to who you are? What are your values that can’t be budged? What are your non-negotiables?

Knowing without a doubt who we are, what we stand for, what our core values are, and what our non-negotiables are, is the very first step to becoming truly authentic, empowered women and leaders who set and model healthy boundaries.

We have to know our core values and purpose, to truly step into own inner worth and power.

Our core values are not what you think should be your values, what others in your life tell you they should be, or what you think society wants them to be. Your core values belong only to you.

Questions to ask yourself to Identify your Own Core Values: What are the “peak” experiences or moments in your life?

What brings you so much joy you could burst?

What pisses you off and makes you so angry?

Who is someone you admire? Do you have a hero? What do you admire about this person?

What do you appreciate in others?

You take a rocket ship to a faraway land, into the future. When you get off the ship, what do you hope to see there?

If you had a sign or billboard that thousands of people drive by each day, what would you want it to say?

when we know our why, we can always find a way

you, and bring you messages to thank you for your contribution to their lives.

What do these letters and messages say?

When you think about your “core values” what is your gut telling you they are?

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You are nearing the end of your life.

Friends and family are coming to visit

...continued When we can clearly define our own core values, a clarity begins to solidify for us. A kind of internal compass or navigation system. When we are faced with a difficult challenge or situation or decision, look through the lens of your core values.

Is this situation honoring my top core values?

Do I feel in alignment with what is most important to me?

Why do I feel so tired, exhausted and worn out all the time?

Why do I feel so angry?

Are any of my core values not being honored?

One of my favorite sayings is, “When you know your Why, you will always find a way.”

Review the list of values on the next page. Circle all that resonate for you. Add more if you don't see values that resonate for you. Then narrow down to the 5 you can't live without. These, are your top 5 core values.

boundaries tip: One key to when our energy feels drained, and where we need to set boundaries, is to

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recognize that one or more of our core values may not be honored in this particular situation or interaction.

Adaptability

Forgiveness

Philanthropy

Adventure

Freedom

Power

Altruism

Friendliness

Pragmatism

Authenticity

Generosity

Positivity

Being the Best

Gratitude

Responsibility

Belonging

Growth

Respect

Collaboration

Harmony

Security

Commitment

Honesty

Serenity

Compassion

Humility

Service

Connection

Humor

Simplicity

Consistency

Independence

Spirituality

Courage

Integrity

Sportsmanship

Dependability

Joy

Stewardship

Discipline

Justice

Success

Diversity

Kindness

Tolerance

Education

Leadership

Thrift

Efficiency

Learning

Tradition

Equality

Legacy

Truth

Enthusiasm

Love

Uniqueness

Excellence

Loyalty

Vision

Family

Open-mindedness

Vulnerability

Fairness

Optimism

Wealth

Faith

Peace

Wholeheartedness

Fearlessness

Perseverance

Wisdom

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values list

Worksheet

Your Core Values

Review the list of values. Circle all that resonate for you. Add more if you don't see values that resonate for you. Then narrow down to the 5 you can't live without. These, are your top 5 core values.

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Your Core Values

Write your top 5 core values in the space below.

Worksheet Now that you've worked to begin to clarify your top core values, the next essential step is clarify your Why.

In Start with Why (Porfolio, 2011), TED Talk speaker and author Simon Sinek writes, "To inspire starts with the clarity of WHY."

Our Why is our purpose, our guiding light, our inner GPS and compass. It's the emotional center and driving force behind what motivates us.

When we are in alignment with our deepest Why, we not only experience greater ease, but also have the greatest potential for impact.

Our Why is the impact we want to have, the deeper emotional core of the How and the What of our lives.

Like our top core values, when we are living and in alignment with our Why, there is an ease and harmonious flow in our lives. Setting boundaries become much easier.

Know your Why with clarity

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Chapter 4: Your Why

Worksheet

Your Why

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Your Why

To identify your Why, brainstorm your answers to these questions below: What makes you want to get up in the morning?

What do you want most in your life?

What will having this do for you?

How will you know when you have it?

What impact do you want your life to have on the world?

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Your Why

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Your Why

Continue your brainstorm from the prior page below:

Worksheet Chapter 4: Creating Your Personal Impact Statement

One of the most powerful things we can do on our own personal leadership journey is to create a personal mission or impact statement.

Like our values, our personal impact statements encapsulate the core of who we are and who we want to be. Our impact statements are both authentic and aspirational. They serve as the core of who we are, what we stand for, and help us to align our lives to the impact we want to have on the

world. And, most importantly, they help us to set healthy boundaries where we need them most.

Think back on the values exercise we did together. What are your top 5 core values?

What do you notice when you think about your values? What emotion comes up for you when you think about each of your values?

What will your life have been about when you come to the end of your life?

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What is your personal mission in life? What is your purpose? What is your Why? And why is this so critical to your ability to set healthy boundaries?

...continued Now, consider an impact statement in a

you about this life? What do you want to

form like this. I love this version of the personal impact statement, from Co-Active Coaching Institute. It’s powerful, yet

be remembered for?

simple and creative.

statement. Read it aloud. On a personal inspiration level from 1 – 10 (with 1 the lowest, and 10 the highest), what number do you give your statement? What would take it to a 9 or 10 inspiration level for you?

Close your eyes. Take several deep breaths.

And begin to visualize -- What metaphor, image or individual stirs up inspiration and emotion for you, and most embodies you? What is it about this metaphor or individual that inspires you? What is the energy behind this image? Does it have a color, shape, warmth, or coolness? What does this image bring up for you? What do you sense in yourself?

Practice saying your personal impact statement out loud, 10 times right now.

Stand up and say it to the room. How do you feel when you say it? Write it out and put it on your wall.

It can take weeks or months to finally land on a personal impact statement that feels just right. And this is completely ok. You

Now imagine, what is the impact you want

may also find that you may want to adjust or change your statement every so often.

As you grow, so does your personal

to have? Whether this is on you, on others, on your community, or on the world?

mission statement. Our statements are a work in progress, just as we all are.

When you think about coming to the end of your life, what will your life have been all about? What will have mattered most to

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I am __________________ (metaphor or individual) who ___________________ (impact).

Now write down your personal impact

...continued Each day, think about your personal impact statement. Together with your core values, say your personal mission statement aloud. They are both your internal GPS and Compass, helping you to follow your own North Star as a woman and as a leader. What kind of leader do you want to be? Who do you long to be led by? What kind of impact do you want to have as a leader? Your personal impact statement is essential to leading by example, and in alignment with who you truly are -- as a badass woman physician and leader, who sets and models healthy boundaries for herself and others.

Your values and your personal impact statement are your North Star

How could you set and model healthy boundaries more in alignment with your values and your personal impact statement?

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boundaries tip:

Worksheet

Creating Your Personal Impact Statement

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Creating Your Personal Impact Statement

Brainstorm your Personal Impact Statement in the space below:

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Creating Your Personal Impact Statement

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Creating Your Personal Impact Statement

Continue your brainstorm in the space below:

Worksheet Chapter 5: Phrases You Say To Yourself

What kinds of phrases did you write down in the journaling exercise from Chapter 5? Are these the words of a kind and loving friend?

What kinds of words and phrases would you say to your good friend? What would she need to hear, if she was having a tough day? How would you want her to feel? What would she need most, at that moment? This, is how I want you to think about this next workbook exercise.

Here are some examples (my own phrases!) to get you started: "You're doing great sweetheart."

"It's ok."

"You're doing the best you can."

"Oh well."

"I love you."

"It'll be ok."

Speak to yourself like someone you love.

- Brene Brene

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How we speak to ourselves, in the thousands of internal thoughts we have each day, is critically important.

Worksheet

Phrases you say to yourself

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Phrases you say to yourself

Brainstorm phrases you would say to a close friend you love in the space below. What would she need to hear?

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Phrases you say to yourself

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Phrases you say to yourself

Continue your brainstorm below:

Here are some ideas to get you started...!

Stay in bed for 10 extra minutes Do a guided meditation Enjoy your morning cup of coffee or tea outdoors Watch the sunrise Watch the sunset Take a walk with a friend Read a book Listen to your favorite playlist

Take a bubble bath Read a book Journal Hug your kids or your furbabies Watch your favorite movie with a loved one Call a friend on the phone you haven't spoken to in awhile Do something gentle yoga or stretching Get a massage

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Self-Care Thought Starters

Inner Emotional Freedom Tips

Try 4-7-8 breathing developed by Dr. Andrew Weil: Set a timer for 2 minutes.

Close your eyes and sit comfortably.

Breathe in slowly for 4 counts, hold for 7 counts, and then breathe out slowly for 8 counts.

Do this for 2 minutes.

Notice how you feel before and after this exercise.

Drink a cool sip of water.

Get up and and move your body. Walk and move for 2 minutes.

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Here are some ideas to help you get started

Worksheet Chapter 9: Professional PatientPhysician Boundaries

We're taught to be available 24/7, to always go above and beyond for our patients, to always put our patients' needs first. But what about our own needs?

I challenge you to honor your own needs FIRST -- and to model this behavior for your colleagues, your trainees and for our next generation of young physicians.

If we don't model it and practice this ourselves, we are not giving others the permission to do the same. Our actions speak volumes. If our behavior does not align with our words, we are not modeling selfleadership.

"Do No Harm," MUST apply to us as the physicians, FIRST.

'Do No Harm' must apply to us FIRST

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We all learn about professional patientphysician boundaries as 1st year medical students! But what we learn is all about protecting the patient, and not really us or our own well-being as the physician.

Patient-Physician Boundaries to Consider

Keep telehealth and inbasket messages with patients to less than 50 words.

If patients bring more than 2 chief complaints, address only the top 2.

Set time limits with patient.

Don't provide personal assistance with patients that allows them to circumvent your already existing clinic/department/hospital processes.

Do NOT allow Landslide...!!!

the

Law

of

Boundaries

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Here are some ideas to help you get started

Worksheet

Patient-Physician Boundaries

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Patient Physician Boundaries

Brainstorm your own boundaries in the space below:

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Patient-Physician Boundaries

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Patient-Physician Boundaries

Continue your brainstorm below:

Worksheet Chapter 10: The Logistics & Reality of a Physician's Work Life Again, our medical training and culture has not served us in protecting ourselves and our energy in the reality of today's modern healthcare space. We have been taught to givegive-give, and as a result, others will continue to take-take-take.

If we don't set some clear limits, our boundaries will be stomped on all over the place.

So what can we do about it, as the physician, feeling stuck as a cog in a wheel?

Setting clear limits is kind.

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There's not getting around the fact that the reality of a physician's work life in modern healthcare today is full of administrative tasks, bureaucracy, frustration, and drains on our energy and time as physicians. Healthcare has changed dramatically in the last two decades, and there is likely to be even more change in the decades to come. The only constant is change.

Work Boundaries to Consider

Turn off/block your pager whenever you're not working.

Put your phone on "do not disturb" on your days off.

Don't open your EMR from home, EVER (unless you are on call).

Don't give out your cell phone number to staff. If you do, expect them to call or text whenever they need you.

If you must give out your cell number, be prepared with your response when someone contacts you off hours.

Do NOT allow Landslide...!!!

the

Law

of

Boundaries

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Here are some ideas to help you get started

Worksheet

Work Boundaries to Consider

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Work Boundaries to Consider

Brainstorm your own boundaries in the space below:

Worksheet Con't

Work Boundaries to Consider

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Work Boundaries to Consider

Continue your brainstorm below:

Worksheet Chapter 11: Electronic Medical Records (EMR) & Charting

What is your relationship with your EMR and charting? Are you notes a constant monkey on your back? They sure were for me, not all that long ago.

As I share in the book, I was once 300 charts behind. Yup, I was one of those people...! I have learned a thing or two about what it takes to break the habits that hold us back from getting this stuff done.

For us women physicians, we in particular are sensitive to our good girl, good student habits that have been our constant friend and companion for decades. It's not wonder when we try to approach charting with less than A+ effort that we feel extremely guilty, uncomfortable, sweaty, you name it.

There is a time and place for A+ work. But our EMR is not one of them.

C = MD/DO

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Well we all know that our EMR and charting are among the biggest Energy Zappers out there. When surveyed, physicians consistently rank charting and administrative/EMR related tasks as the largest drivers of burnout.

EMR & Messaging Boundaries to Consider

Finish your chart note immediately after each patient, before moving to the next patient.

C = MD/DO. Make it a game -- Remember Parkinson's Law, work will expand to fill the time allotted.

Only check messages and email during specific time blocks, max 2-3 times per day.

Leave your work space/building at least once during your shift!

Do NOT open your EMR from home!

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Here are some ideas to help you get started

Worksheet

EMR & Messaging Boundaries to Consider

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EMR & Messaging Boundaries to Consider

Brainstorm your own boundaries in the space below:

Worksheet Con't

EMR & Messaging Boundaries to Consider

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EMR & Messaging Boundaries to Consider

Continue your brainstorm in the space below:

Worksheet Chapter 12: Colleagues & Staff

Suddenly, we're no longer the lowest rung on the totem pole anymore. We're no longer the med student, intern, resident or fellow. We're actually the boss... and yet others can struggle to see us that way.

We're used to taking everything on and handling everything as our responsibility -because it has been ingrained in us that this is required to be a "good" student or trainee. And yet when we find ourselves in the real world as new attendings, these "good trainee" behaviors completely shoot us in the foot.

We can't be pleasers anymore. And by this, I want you to realize this most important fact: Your worth is not measured by how helpful, giving or available you are. You are enough, just as you are, without having to please anyone or make others happy.

You do not have to be a pleaser to be considered a "team player." In fact, by setting clear (and therefore kind) personal boundaries, you are helping others to do the same for themselves. And they likely need the help, too.

You are enough just as you are

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What we don't learn as trainees is that the practice of medicine itself is the easiest part of our jobs as attendings. It's the politics, drama, and interpersonal dynamics that are the greatest challenge.

Colleagues & Staff Boundaries to Consider

Remember, your value is not measured by how helpful, giving or available you are. Your value is YOU, and you are enough without having to please anyone around you.

When you say "no" to your colleagues & staff, you are setting a boundary that shows them how you want to be treated. And you're helping them to set healthy boundaries, too.

If you have a problem with co-workers walking into your office, lock your door.

When you receive yet another request to help cover, do extra shifts, or do more call, don't respond. Wait.

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Here are some ideas to help you get started

Worksheet

Colleagues & Staff Boundaries to Consider

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Colleagues & Staff Boundaries to Consider

Brainstorm your own boundaries in the space below:

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Colleagues & Staff Boundaries to Consider

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Colleagues & Staff Boundaries to Consider

Continue your brainstorm in the space below:

Worksheet Multiple Roles regardless of gender.

One of the first rules of boundaries we must understand if we are to take control of our own lives and careers as women physicians is that there is no supposed to or should in this life.

This is a huge inequity. No wonder we as women physicians are so burned out and are quitting medicine and cutting back in droves!

This contradicts how most of us have been raised, to be helpers and caretakers at all times.

Contrary to how we may have been raised, or how household roles may have been modeled for us when we were young, our home lives do not have to be like this. We have much more choice and agency than we realize. And even more importantly, we are modeling roles and responsibilities for our own children,

There is no supposed to or should in this life!

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We all know that our work doesn't end when we leave work. We start our second shift when we get home. In a study during the pandemic, women physicians were more likely than male physicians to handle childcare or schooling responsibilities (25% vs 1%) and household tasks (31% vs 7%) (Frank et al JAMA 2021).

Home Boundaries to Consider

Before you enter your home, do something that helps you feel centered and allows you to transition to your role at home.

Once you get home, be at home. Don't response to work emails, text messages, EMR or pager calls.

Share the load at home.

Outsource anything that drains your energy.

Allow yourself wind-down time at the end of the day before going to bed.

Go to bed at a reasonable hour. Aim for at least 7 to 8 hours of sleep per night.

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Here are some ideas to help you get started

Worksheet

Home Boundaries to Consider

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Home Boundaries to Consider

Brainstorm your own boundaries in the space below:

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Home Boundaries to Consider

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Home Boundaries to Consider

Brainstorm your own boundaries in the space below:

Worksheet Con't

Home Boundaries to Consider

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Home Boundaries to Consider

Continue your brainstorm in the space below:

Worksheet Chapter 15: Household Responsibilities

We still continue to grapple with disproportionately taking on the vast majority of household and childcare duties. Full-time working women are EIGHT TIMES more likely than men to be primarily responsible for household duties and childcare (Germano, Forbes, 2019).

Each task needs to get done. But not by you.

Take a step back, and evaluate how the other human beings in your life -- including your children -- can contribute and and do their part? How do you want to be modeling healthy household responsibility boundaries for your children and future generations?

Giving others responsibilities models healthy trust.

You are giving others a chance to contribute, too.

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Let's spend some time really zeroing in on household responsibilities. Whether we are in a single parent, dual parent, and/or multigenerational household, the same principles apply.

Household Responsibilities Boundaries to Consider

If you are single parent, you MUST take care of yourself so that you can care for your kids and so you all can thrive.

You need your own life with days and nights off for just you.

It's not only ok to ask for help, it's necessary.

If you have a partner, be open & honest about sharing the load. Clearly define responsibilties and swim lanes.

If you have kids, remember you are modeling healthy boundaries for them.

And if you do have kids, assign them chores, too. Having them help will lighten your load, AND teach them valuable lessons in responsibility.

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Here are some ideas to help you get started

Worksheet

Household Responsibilities Boundaries to Consider

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Household Responsibilities Boundaries to Consider

Brainstorm your own boundaries in the space below:

Worksheet Con't

Household Responsibilities Boundaries to Consider

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Household Responsibilities Boundaries to Consider

Continue your brainstorm in the space below:

Worksheet Chapter 15: The Power of the 4 Ds

I've actually found another version of the 4 Ds to be most helpful when working with high achieving women physicians who have a tendency to put to many items in their "Do" pile...!

Drop Delegate Delay Do Less

In the following worksheets, write all of the household responsibilities that stress you out, overwhelm you, or drive you crazy.

Apply my version of the 4 Ds to all of the items on your list! Write Drop, Delegate, Delay or Do Less Of next to every single item on your list.

Notice which tasks are your highest priorities, and evaluate whether they are in alignment with your core values, your Why and your personal impact statement.

Drop Delegate Delay Do Less

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in The Power of Focus (Vintage/Ebury, 2001), Author Jack Canfield describes the 4 Ds of time management and prioritization: Do, Defer (Delay), Delegate, and Delete (Drop).

Worksheet The Power of the 4 Ds 1 2 3 4 5 6 7 8 9 10

Drop, Delegate, Dely, Do Less

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Task

Worksheet The Power of the 4 Ds Con't 11 12 13 14 15 16 17 18 19 20

Drop, Delegate, Dely, Do Less

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Task

Worksheet The Power of the 4 Ds Con't 21 22 23 24 25 26 27 28 29 30

Drop, Delegate, Dely, Do Less

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Task

Worksheet Chapter 16: Family & Friends

The reality is that there are people who we need to keep in contact with. However, we can create healthy boundaries around how we interact with those who drain our energy. Whether by phone, text message, social media, email or in person, again, clear is kind. Suddenly disappearing will often only make the interpersonal friction worse. Be open, and honest, about what you need and what you are experiencing. And always come

back to your core values and your Why. How are you honoring your core values in your relationships with others in your life?

Another way to think about this is to think about who actually brings you joy and gives you energy in your life? How can you spend more time with these individuals?

Who brings you joy and energy in your life? How can you spend more time with these individuals?

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This is another area of struggle for so many of us! There are absolutely family members, friends and connections who drain our energy, and yet we feel such guilt if we don't continue to be in touch. How do we think about boundaries with individuals in our lives, many of whom we love, but who drain our energy?

Boundaries to Consider with Family & Friends

Let go of the guilt.

Realize you don't have to be everything to everyone, and you have the right to say "no."

You don't have to be first call for everything.

You don't have to be available all the time for family and extended family members.

Gently but firmly let folks know when you are and are not available.

Share the responsibility of caring for aging parents.

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Here are some ideas to help you get started

Worksheet

Boundaries to Consider with Family & Friends

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Boundaries to Consider with Family and Friends

Brainstorm your own boundaries in the space below:

Financial Boundaries to Consider

Remember you are not a bank or charity.

Set reasonable financial limits and expectations with family and friends. Relationships - especially with family members - are complex & messy enough already.

When your giving is motivated by guilt, take this as a sign that you are sayings "yes" when you really want to be saying "no."

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Here are some ideas to help you get started

Physical and Emotional Space Boundaries to Consider

Have clear rules for family members. i.e. whenever you retreat to your bedroom & the door is closed, the kids can't knock unless it is an actual emergency.

We all deserve to have some time and space for ourselves.

Designate a You space.

Make this You space comfy and inviting by adding things that make you happy.

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Here are some ideas to help you get started

Fully disconnecting between work and home.

Sharing the household workload and asking for help.

Setting clear boundaries with people who drain your energy.

Setting clear boundaries around how you handle money with others in your life.

Creating a sacred physical and emotional space just for you.

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How Establishing Boundaries at Home Gives You More Freedom

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Time 0500 0530 0600 0630 0700 0730 0800 0830 0900 0930 1000 1030 1100 1130 1200 1230 1300 1330 1400 1500 1530 1600 1630 1700 1730 1800 1830 1900 1930 2000 2030 2100 2130

Activity

DAY OF THE WEEK ______________

Category

Ideal Week Exercise Sunday

Monday

Tuesday

Wednesday

6 am 7 am 8 am 9 am 10 am 11 am 12 pm 1 pm 2 pm 3 pm 4 pm 5 pm 6 pm 7 pm 8 pm 9 pm 10 pm 11 pm 12 am

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Thursday

Friday

Saturday

Ideal Week Exercise Sunday

Monday

Tuesday

Wednesday

6 am 7 am 8 am 9 am 10 am 11 am 12 pm 1 pm 2 pm 3 pm 4 pm 5 pm 6 pm 7 pm 8 pm 9 pm 10 pm 11 pm 12 am

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Thursday

Friday

Saturday

Energy Awareness Exercise 1 2 3 4 5 6 7 8 9 10

Energy Zapper/Giver/Meh

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Person, Activity, Task

Energy Awareness Exercise 11 12 13 14 15 16 17 18 19 20

Energy Zapper/Giver/Meh

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Person, Activity, Task

Energy Awareness Exercise 21 22 23 24 25 26 27 28 29 30

Energy Zapper/Giver/Meh

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Person, Activity, Task

Energy Awareness Exercise 31 32 33 34 35 36 37 38 39 40

Energy Zapper/Giver/Meh

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Person, Activity, Task

1 2 3 4 5 6 7 8 9 10

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Your energy givers

1 2 3 4 5 6 7 8 9 10

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Your energy zappers

1 2 3 4 5 6 7 8 9 10

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Your energy "mehs"

Your Energy Zappers

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Your Energy Zappers

Brainstorm what boundaries could be needed to address the Energy Zappers on your list in the space below:

Your Energy Zappers con't

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Your Energy Zappers

Continue your brainstorm below:

Your Energy Zappers con't

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Your Energy Zappers

Continue your brainstorm below:

Your Energy Mehs

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Your Energy Mehs

Brainstorm what boundaries could be needed to address the Energy Mehs on your list in the space below:

Your Energy Mehs Con't

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Your Energy Mehs

Continue your brainstorm in the space below:

Your Energy Mehs Con't

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Your Energy Mehs

Continue your brainstorm in the space below:

Your Energy Givers!

Finding Flow

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Your Energy Givers

Now take your Energy Givers List and write them down in the space below. What is it about each Energy Giver that helps you to find flow as described in the book? How could you do more of your Energy Givers?

Your Energy Givers!

Finding Flow Con't

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Your Energy Givers

Continue your brainstorm in the space below!

Your Energy Givers!

Finding Flow Con't

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Your Energy Givers

Continue your brainstorm in the space below!

Worksheet

your top 3 energy zappers

what are your top 3 energy zappers?...

1

3

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2

Creating Your Team Energy Zapper #1

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Creating Your Team

Brainstorm in the space below: Which people in my life will be most impacted by this new boundary?

What does each person need to understand about my Why or core values?

What expectations or ground rules do I need to set with the individuals on my team? what personal behaviors do I need to commit to?

What can I ask each individual to do to help me?

What does each individual need?

Creating Your Team Energy Zapper #2

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Creating Your Team

Brainstorm in the space below: Which people in my life will be most impacted by this new boundary?

What does each person need to understand about my Why or core values?

What expectations or ground rules do I need to set with the individuals on my team? what personal behaviors do I need to commit to?

What can I ask each individual to do to help me?

What does each individual need?

Creating Your Team Energy Zapper #3

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Creating Your Team

Brainstorm in the space below: Which people in my life will be most impacted by this new boundary?

What does each person need to understand about my Why or core values?

What expectations or ground rules do I need to set with the individuals on my team? what personal behaviors do I need to commit to?

What can I ask each individual to do to help me?

What does each individual need?

Worksheet

your #1 energy zapper

Your #1 Energy Zapper

What rules or boundaries are needed?

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Who do you need on your team? How can they help you?

Creating Your Whole Life Boundary Plan What rules or boundaries are needed?

Who do you need on your team? How can they help you?

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What is the first step you need to take?

Creating Your Whole Life Boundary Plan What rules or boundaries are needed?

Who do you need on your team? How can they help you?

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What is the first step you need to take?

Creating Your Whole Life Boundary Plan What rules or boundaries are needed?

Who do you need on your team? How can they help you?

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What is the first step you need to take?

Dream Life Brainstorm

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Dream Life Brainstorm

Brainstorm in the space below everything you want to be true in your life 10 years from now.

1

Action #1

2

Action #2

3

Action #3 www.tammiechangmd.com

What 3 actions will you commit to?

Summary & Next Steps Now, print out your "3 actions" sheet and put is somewhere you will see every single day! Take a picture and make it the home screen on your smartphone.

Creating a plan is the very first step toward real behavior change and boundary setting, and we all know that holding to our commitments and turning our plan into habit is a whole other ballgame.

This is only the beginning -- this is why I'm still here for you, even though you've reached the end of this workbook!

Print out 3 actions sheet Put it somewhere you will see it every single day

Join me for my deep dive Boundaries for Women Physicians Group Coaching Program!

you did it!!!

Brava you incredible woman!!!

Thank you for sticking with this book and workbook...! I know it was a lot of information, some of which may have been new, or perhaps all of it new.

My closing wish for you is that you go forth and be the change you want to see in the world. Recognize that you have the power to choose the life you lead. Begin by caring for yourself and setting the limits and boundaries you need to become the very best version of your most authentic self. Dear friend, if you do this, you will inspire those around you to do the same.

And the ripple effects will be endless.

Become the very best version of your most authentic self

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I so believe in you. You've got this...!!!!

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22 CME CREDITS

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