‘It’s OK to say no’: Curb burnout by accepting tasks that align with your core values

Key takeaways:

• Define your personal mission, motivations and core values in your path to burnout prevention.
• It’s OK to say ‘no’ in your professional and personal lives without apologizing.

DENVER — Self-discovery is the first step in tackling risk factors that lead to burnout, according to a speaker at the American Academy of Neurology annual meeting.

Carrie M. Hersh, DO, MSc, FAAN, associate professor of neurology at Cleveland Clinic Lerner College of Medicine of Case Western Reserve University, who is the director of the MS health and wellness program, director of professional engagement and associate program director of neuroimmunology and multiple sclerosis fellowship at the Lou Ruvo Center for Brain Health at Cleveland Clinic, chaired the women in neurology session here where she focused on time management, boundary setting and burnout prevention.

“The messaging behind this talk is to give people grassroots pearls that they can take back home to help prevent some of the risk factors for burnout,” Hersh told Healio. “A lot of that is based on the notion that we feel things happen so quickly in our lives that we don’t have agency in our time or in our schedule.”

During her talk, Hersh provided “tips and tricks” for taking back some of that control and agency, the first step of which is to take the time to reflect on three areas:

• your personal mission and purpose (What do I do? What am I here for?),
• your motivations (Why do I do what I do?), and
• your core values (your fundamental beliefs and the highest priorities that drive your behavior).

Hersh said answering these questions gives individuals a way to “turn down some of the mindless ‘yesses’ and to be aware of the mindful ‘no’. We want to give people the freedom to say ‘no’ without guilt. We need to stop apologizing for saying ‘no’ to opportunities and tasks that are consistently coming our way that do not align with our core values and do not give us joy or fulfillment.”

“Sometimes it just requires a permission slip; it’s OK to say ‘no,’ sometimes,” Hersh said. She added that, in fact, most women should say ‘no’ more often because it communicates more effectively to others the things that align with their values and goals and those that do not.

“It’s difficult to draw a line in the sand and set boundaries, but establishing your core values and personal mission are the first step in self-discovery to make boundary setting easier,” she said. “Because until I understand very clearly ‘What motivates me?’ then, I’m going to haphazardly just say ‘yes’ to everything because I have no direction. This is a one-way ticket to burnout.”

It’s also helpful to reframe requests and remember that others are asking you to take on certain opportunities because they respect and value your insights, she said. You can then prioritize tasks based on whether they align with your goals, and “consciously delegate” tasks that don’t fit with yours to others whose core values might align better. It’s also a great way to elevate and champion others.

“Opportunities to engage with each other lowers isolation and the sense that ‘I have to take everything on’ that leads to feeling out of control,” she said. “Deeply knowing that I have agency in my personal and professional life is critical to preventing burnout.”

In addition to self-discovery, Hersh recommends self-care and self-reflection for at least 30 minutes each day. This can include simple activities such as reading, meditating, exercising, listening to music or spending time with family and friends.