How to Survive a Conference Without Burning Out

How to Survive a Conference Without Burning Out

As summer approaches, conference season kicks into high gear, bringing a whirlwind of networking events, exhibitions and expos. If you’re anything like me, the excitement of reconnecting with friends and meeting new people is often overshadowed by a lot of exhaustion that seems disproportionate to the activities involved. After a day of attending sessions and socialising, you might feel completely drained, as if you’ve run a marathon instead of simply standing around chatting. In this episode I explore the reasons behind this exhaustion and share practical tips to help you navigate conferences and networking events without burning out. I also share some tips from a neurodivergent perspective which I’ve been trying at recent events. Send me your questions/comments at: https://www.gothboss.co.uk/podcast  Want to watch the video version of this episode? You can find it on YouTube: https://www.youtube.com/@gothboss  You can find me on LinkedIn: https://www.linkedin.com/in/catburton/ ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.

My ADHD Diagnosis at 41

Growing up, I thought ADHD meant you had to be a hyperactive boy who couldn't sit still. I was the quiet, A* student, so it never crossed my mind that my burnouts, working memory issues, sensory overwhelm and a constant need for novelty were all part of the same picture. In this episode, I walk through everything that led me to seek an ADHD diagnosis in my 40s, what the private assessment process was like and the months since: unmasking, quitting alcohol and finally understanding why a 9–5 & sitting at a desk has always felt really, really difficult. I also answer listener questions on how diagnosis has impacted my career and share the coping mechanisms that are currently working for my brain. There’s a quick mention of perimenopause and I chat about what my next steps are. Chapters 00:00 Understanding ADHD Diagnosis at 41 00:55 The Journey to Self-Discovery 02:26 Exploring Neurodivergent Burnout 04:33 Identifying Symptoms of Neurodivergence 06:43 Boredom and Task Initiation 08:22 The Need for Novelty and Impulsivity 10:03 The Hobby Pile of Shame 12:06 Working Memory Challenges 16:29 Sensory Sensitivities and Their Impact 21:23 Body Awareness and Emotional Regulation 25:01 Navigating Social Relationships and People-Pleasing 30:38 Struggling to Stop 31:37 Anticipation and Waiting 33:32 Conversation Overload 37:19 Dopamine Seeking 38:58 Struggles with Reading and Attention 40:16 Why it Took Until 40 to Seek a Diagnosis 42:36 The Journey to Diagnosis 44:14 The Diagnosis Process 51:19 Understanding ADHD: The Assessment Experience 53:01 Post-Diagnosis Reflections and Adjustments 01:00:03 Embracing Movement and Fidgeting 01:02:40 Understanding People Pleasing and Rejection Sensitivity 01:05:29 The Impact of Masking and Authenticity 01:08:10 How I'm Reworking My Relationship With Dopamine 01:09:18 Reassessing My Relationship With Alcohol 01:12:08 Reassessing Introversion 01:13:46 Finding Joy in Exercise and Novelty 01:16:06 Reassessing Friendships and Socialising 01:19:02 Am I Taking Any Medication? 01:22:13 Career Reflections: Positives and Negatives of ADHD 01:26:16 Resources for Understanding ADHD 01:29:36 Building a Life That Works for Me Mentioned resources & links CareADHD: https://www.careadhd.co.uk/  [https://www.careadhd.co.uk/ ] Brain.fm [Brain.fm] Late Bloomers Podcast <3 - YouTube: https://www.youtube.com/@ADHD_love  [https://www.youtube.com/@ADHD_love ] - Spotify: https://open.spotify.com/show/0BddWlSVqtvfSGy1mlWHr1  [https://open.spotify.com/show/0BddWlSVqtvfSGy1mlWHr1 ] ADHD Chatter podcast: - YouTube: https://www.youtube.com/@ADHD_Chatter_Podcast [https://www.youtube.com/@ADHD_Chatter_Podcast] - Spotify: https://open.spotify.com/show/371UdLohffgSlWAEuQ55Hi  [https://open.spotify.com/show/371UdLohffgSlWAEuQ55Hi ] Books I’m actually able to read: - Piranesi - https://amzn.to/4aclRhF  [https://amzn.to/4aclRhF ] - The Midnight Library - https://amzn.to/3QcZVwh  [https://amzn.to/3QcZVwh ] - Wool (Silo Series, pt 1) - https://amzn.to/4vWByBQ  [https://amzn.to/4vWByBQ ] - Shift (Silo Series, pt 2) - https://amzn.to/4xyWKQ5  [https://amzn.to/4xyWKQ5 ] Send me your questions/comments at: https://www.gothboss.co.uk/podcast  [https://www.gothboss.co.uk/podcast ] Want to watch the video version of this episode? You can find it on YouTube: https://www.youtube.com/@gothboss  [https://www.youtube.com/@gothboss ] You can find me on: LinkedIn: https://www.linkedin.com/in/catburton/ [https://www.linkedin.com/in/catburton/] Instagram: https://www.instagram.com/gothbosscat  [https://www.instagram.com/gothbosscat ] P.S. Book links are Amazon affiliate links. Any clicks on those really helps support the show so I can keep producing free content. ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.

Why You're Scared of Taking Action

Got something you know you need to do, but you just... don't? Maybe it's asking someone out, changing career, starting a business, or finally admitting that your job title doesn't fit you any more. In this episode I dig into why our brains cling to "better the devil you know" even when it’s making us miserable. I share my own fears and leaps of faith, and walk you through the questions that will help get you unstuck. You're probably never going to feel completely ready,  so here's a little pep talk to help you be brave and take action. Send me your questions/comments at: https://www.gothboss.co.uk/podcast [https://www.gothboss.co.uk/podcast]  You can also find me on LinkedIn: https://www.linkedin.com/in/catburton/ [https://www.linkedin.com/in/catburton/] ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.

Sunday Dread

Hands up if you ever get that creeping feeling on a Sunday evening that the weekend's over and Monday's lurking on the horizon. Most of us know that feeling, but if it's happening every single week, it's worth figuring out what it's actually telling you. In this episode we dig into what could be causing your Sunday dread, how to identify the specific things draining your energy and some small practical things you can do to make your week a little easier. Key topics: Sunday dread, work anxiety, burnout, workplace stress, neurodivergence, ADHD, meetings, boundaries, commuting P.S. In this episode I mention one of my favourite books: The Dip by Seth Godin. It’s brilliant. Here’s the link to Amazon/Audible (affiliate) if you wanted to give it a read/listen: https://amzn.to/4uRChUU [https://amzn.to/4uRChUU]  I highly recommend it. It’s got me through a lot of big/tough decisions. P.P.S. Affiliate links cost you nothing, but if you buy the book I get a tiny commission. Which helps me to keep releasing the podcast for free. It genuinely helps me out when you click an affiliate link, and you get more free content in return. Send me your questions/comments at: https://www.gothboss.co.uk/podcast [https://www.gothboss.co.uk/podcast]  You can also find me on LinkedIn: https://www.linkedin.com/in/catburton/ [https://www.linkedin.com/in/catburton/] ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.

You're Not Lazy

If you've ever called yourself lazy or had someone else say it to you, this episode is for you. Chances are, you're probably not lazy at all. You're likely depleted, overworked, burning out and running on empty. In this episode we talk about where that horrible label comes from and what we do when we're low energy that makes things worse. I remind you why rest isn't a reward & how it is an essential part of the process. Key topics: burnout, depletion, rest, energy management, self-criticism, doomscrolling, productivity guilt, overscheduling Send me your questions/comments at: https://www.gothboss.co.uk/podcast [https://www.gothboss.co.uk/podcast] You can also find me on LinkedIn: https://www.linkedin.com/in/catburton/ [https://www.linkedin.com/in/catburton/]  ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.