STEP 3 | Return‑to‑work, but safely

RETURN-TO-WORK ROADMAP (women entrepreneurs 40+)

Stabilise → Repair → Rebuild (built for midlife realities: hormones, mental load, and a body that won’t tolerate “push through” anymore)

STABILISE (reduce load)
◉ Treat this as a capacity season, not a character test
◉ Reduce decision fatigue: fewer calls, fewer options, fewer “quick favours”
◉ Business rule: one must-do per day (everything else paused/delegated)
◉ Contain communication: inbox windows only (no all-day checking)
◉ Lower stimulation: less news, less scrolling, fewer intense conversations
◉ Body basics first: protein, hydration, gentle movement, daylight
◉ Boundary line (keep it simple, repeat it):
◉ ‘I’m working in reduced capacity while I recover. I’ll reply by [day/time].’

KEY TAKE AWAY: Stop the drain first — clarity returns when your system is calmer.
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REPAIR (restore sleep/energy)
◉ Prioritise sleep like it’s a board meeting (because it is)
◉ Support midlife sleep: consistent bedtime/wake time, lighter evenings, calmer mornings
◉ Expect fluctuations (cycle/perimenopause/menopause): plan for “variable energy” days
◉ Daily recovery anchors (simple, repeatable): daylight + gentle movement + protein + hydration
◉ Create a “low-energy day protocol” (no guilt): minimum viable output + rest
◉ Track signals briefly (2 minutes max): sleep quality, energy, mood, brain fog

KEY TAKE AWAY: Energy is your business asset — protect it before you rebuild anything.
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REBUILD (business redesign)
◉ Redesign your business around who you are now, not who you were at 32
◉ Identify midlife burnout triggers: over-delivery, constant availability, complicated offers, high-touch clients
◉ Simplify your offer suite: fewer offers, clearer boundaries, cleaner delivery
◉ Upgrade protection systems: templates, batching, automations, VA support (even tiny)
◉ Build a weekly rhythm that includes recovery as non-negotiable
◉ New success metric: steady energy + sustainable income + calm leadership

KEY TAKE AWAY: Your next level isn’t more hustle, but it’s smarter structure.
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4-WEEK RAMP (realistic return for women 40+)

WEEK 1 — STABILISE (50–60% capacity)
◉ One priority per day (no bonus tasks)
◉ Inbox twice daily (short windows)
◉ Minimal meetings (or none if possible)
◉ Simplify home load too: repeats for meals, shared responsibilities, shortcuts allowed

KEY TAKE AWAY: Keep it small and steady, you’re rebuilding your baseline.
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WEEK 2 — REPAIR (60–70% capacity)
◉ Add 2–3 deep-work blocks (60–90 minutes) across the week
◉ Protect mornings if possible (often best before inbox chaos)
◉ Keep sleep routine + daily recovery anchors
◉ One admin batch day (instead of admin every day)

KEY TAKE AWAY: Return to output slowly — your nervous system sets the pace.
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WEEK 3 — REBUILD (70–85% capacity)
◉ Redesign one thing that’s been costing you most: client boundaries / delivery / pricing / schedule / offer complexity
◉ Reintroduce growth gently: content or outreach in 2–3 small blocks only
◉ Tighten boundaries: call limits, response times, office hours

KEY TAKE AWAY: Simplify what drains you — don’t optimise the problem.
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WEEK 4 — SUSTAIN (80–90% capacity — intentionally not 100%)
◉ Keep one “white space” block weekly (no calls, no deadlines)
◉ Create your “minimum viable week” for hormonal dips or life overload: one must-do/day + two inbox windows + recovery anchors
◉ Choose ONE growth focus only: visibility OR sales OR partnerships

KEY TAKE AWAY: Sustainability beats intensity, protect your energy and your future Self.
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