In tennis, the ball is either in or out. No apology required. So why does saying no in real life feel so much harder?

This episode kicks off a new 10-part series on boundaries — why they're so hard to hold, and how to actually do it, at work and at home.

THE SIGNAL 
🎾 In or out: clear, certain, no apology needed 
🧠 Why ambiguity drains your prefrontal cortex 
💭 The Zeigarnik effect: unset boundaries = active cognitive load 
😬 The apology loop, and why it's a threat response, not politeness

THE RESET 
✅ Notice the apology loop before you try to change it 
✅ The Line Audit: find where the rule is actually unclear 
✅ One breath, one pause, before you answer a request 
✅ Practise one boundary this week — no apology attached

No is a full sentence. In or out. That's it.

🔗 Grab the boundary scripts you need in the moment: No Is a Full Sentence, at drjobraid.com/store

📩 Get The Sunday Long Game, my weekly newsletter: drjobraid.com/subscribe

📱 Instagram/Facebook: @burnoutrecoverydr 
💼 LinkedIn: Dr Jo Braid

This episode is supported by MIGA. www.miga.com.au

In tennis, the ball is either in or out. No apology required. So why does saying no in real life feel so much harder?
This episode kicks off a new 10-part series on boundaries &mdash; why they're so hard to hold, and how to actually do it, at work and at home.
THE SIGNAL&nbsp; 🎾 In or out: clear, certain, no apology needed&nbsp; 🧠 Why ambiguity drains your prefrontal cortex&nbsp; 💭 The Zeigarnik effect: unset boundaries = active cognitive load&nbsp; 😬 The apology loop, and why it's a threat response, not politeness
THE RESET&nbsp; ✅ Notice the apology loop before you try to change it&nbsp; ✅ The Line Audit: find where the rule is actually unclear&nbsp; ✅ One breath, one pause, before you answer a request&nbsp; ✅ Practise one boundary this week &mdash; no apology attached
No is a full sentence. In or out. That's it.
🔗 Grab the boundary scripts you need in the moment: No Is a Full Sentence, at drjobraid.com/store
📩 Get The Sunday Long Game, my weekly newsletter: drjobraid.com/subscribe
📱 Instagram/Facebook: @burnoutrecoverydr&nbsp; 💼 LinkedIn: Dr Jo Braid
This episode is supported by MIGA. www.miga.com.au

Welcome to The Burnout Recovery Podcast, where we're creating a global movement to keep healthcare professionals thriving in the careers they love.

I'm Dr Jo Braid, your host and The Burnout Recovery Doctor. Whether you're a med student just starting out, an allied health professional at the point of care, or a seasoned doctor feeling the weight of the system - this podcast is your lifeline back to sustainable practice.

Here's what I know: when one healthcare professional recovers from burnout and builds a sustainable career, the ripple effect reaches patients, families, colleagues, and communities around the world. That's the power of change where it matters most.

In each episode, you'll discover evidence-based strategies and real-world tools to not just survive healthcare, but to thrive in it. Because the world needs you healthy, energized, and passionate about the work that called you here in the first place.

This isn't just about individual recovery - it's about transforming healthcare from the inside out, one professional at a time.

Ready to be part of the solution? Let's dive in.

Welcome to The Burnout Recovery Podcast, where we're creating a global movement to keep healthcare professionals thriving in the careers they love.
I'm Dr Jo Braid, your host and The Burnout Recovery Doctor. Whether you're a med student just starting out, an allied health professional at the point of care, or a seasoned doctor feeling the weight of the system - this podcast is your lifeline back to sustainable practice.
Here's what I know: when one healthcare professional recovers from burnout and builds a sustainable career, the ripple effect reaches patients, families, colleagues, and communities around the world. That's the power of change where it matters most.
In each episode, you'll discover evidence-based strategies and real-world tools to not just survive healthcare, but to thrive in it. Because the world needs you healthy, energized, and passionate about the work that called you here in the first place.
This isn't just about individual recovery - it's about transforming healthcare from the inside out, one professional at a time.
Ready to be part of the solution? Let's dive in.