Simplify – Guy Winch: First Aid for Your Work Life

Podcast: Simplify
Host: Caitlin Schiller (with Ben Schuman-Stoler, Kollo Media)
Guest: Dr. Guy Winch
Episode: Mind Over Grind – First Aid for Your Work Life
Date: March 23, 2026

Episode Overview

In this lively, practical episode, Caitlin Schiller sits down with renowned psychologist and author Dr. Guy Winch to discuss his new book Mind Over Grind. The conversation explores why work feels so stressful, reframing our relationship to our jobs (even when we "hate" them), managing burnout, and the crucial difference between rest and true recharging. Full of hands-on, actionable advice and memorable metaphors, this episode is a first-aid kit for anyone feeling stuck, overwhelmed, or exhausted by the daily grind.

Key Discussion Points & Insights

1. The Reality of Liking Your Work

• Even in your dream job, not every moment will be enjoyable.
• Unrealistic to expect to love 100% (or even 70%) of your work time.
• Guy Winch: “There is no thing that you love that there aren’t going to be very difficult moments.” (09:58)

Notable Quote:

“That expectation is like, that’s the upper limit … because every job is going to have its aspects you just have to get through to support the part you like.” – Winch [04:49]

2. Work Stress and the Maslow Pyramid

• Work feeds into all levels of Maslow’s hierarchy of needs—from base financial security to belonging and self-actualization.
• This makes threats at work feel truly existential, not just professional.

Notable Quote:

“Work is an existential thing… the stakes of us being successful at work… are very, very high.” – Winch [07:56]

3. Challenging the “Do What You Love” Myth

• The popular motto “Do what you love and you’ll never work a day in your life” isn’t realistic.
• Even passion-driven careers include tedious and challenging tasks.
• Gen Z’s push for finding meaning in work (and companies themselves) is positive—meaning can also be found through reframing, not just by switching jobs.

Notable Quote:

“There is no doing what you love that doesn’t have difficult moments ... you can find meaning in what you do, even if you start out not finding meaning.” – Winch [09:58][12:24]

4. Reframing and Finding Meaning

• Where you focus attention matters. If you look for what’s meaningful—however small—you can change your experience of the work itself.
• Investing effort, even in less fulfilling tasks, can increase your attachment and satisfaction.

Notable Example:
Guy’s case study: An employee at a pharma company found meaning by focusing on positive outcomes (like patient lives saved), even while doing routine financial work. [12:32]

5. Recognizing and Managing Burnout

• Burnout happens when stress exceeds your management capacity.
• People like Priya (case study) unconsciously sabotage themselves when they don't notice their own warning signs, which can lead to abrupt quitting or total emotional numbness.

Notable Quote:

“At some point we… exceed our capacity. And at that point, one of two things will happen: act out… or just shut down.” – Winch [15:29]

[15:29 – 24:09] Key Segment:

• How to catch early burnout indicators (“canaries in the gold mine”) before it’s too late.
• Burnout symptoms often first show up outside work: withdrawal, irritability, or fantasy about quitting.

6. The Magic of Cognitive Reappraisal

• Managing stress is often about reframing problems and being realistic but positive (“I can do this, though it will be hard” vs. “This is impossible”).
• Psychological readiness makes stressors less overwhelming.
• Caitlin applies this mindset to her own freelance overload—focusing on what’s genuinely challenging, and recognizing that discomfort is temporary and manageable.

Notable Quote:

“When you say to yourself, this is going to be difficult, but I can do it ... you’re mobilizing your defense mechanisms.” – Winch [25:02]

7. Overwork: The Dangers & Social Myths

• Overwork is both normalized and romanticized—dangerously so.
• Chronic overwork leads to real health risks (even premature death), yet it’s culturally framed as ambitious or noble.

Notable Quote:

“Overworking is very addictive ... It’s actually quite addictive, and therein lies the problem...” – Winch [28:06]

8. Preventing and Recovering from Burnout

• True recovery requires both rest and recharging—activities that actively reinforce your sense of self outside work (like writing, painting, sports, etc.).
• Recovery is both daily (small doses of joy after work) and long-term (meaningful pursuits integrated into life).
• Having “alternative identities” (e.g., as a writer, painter, musician) is vital to feeling whole and resisting over-identification with work.

Notable Quote:

“You need to do things that actually revitalize you, that make you feel like you again ... If you feel like 'I am living', you can’t get burnt out. To get burnt out, you have to diminish the living part.” – Winch [34:19][42:07]

9. Rest vs. Relaxation vs. Recharging

• Rest: Passive, physical decompression (e.g., couch time, sleep)
• Relaxation: Letting the nervous system calm down after stress
• Recharging: Proactively engaging in activities that light you up and affirm your non-work identity

Notable Quote:

“We tend to overindex on rest… but you also need to recharge. If you just rest, you will wake up the next day feeling tired because … you didn’t recharge your batteries.” – Winch [42:24][44:17]

Memorable Moments & Quotes

• “Let’s all collectively vomit right now...” – Winch humorously rejecting “Do what you love and you’ll never work a day…” [09:58]
• Caitlin on her own “mindset shift” when overwhelmed:

  "This is going to be annoying, but you can absolutely do this. This is a question of discomfort and short-term annoyance.” [24:09]

• Winch on confronting burnout:

  “Our unconscious mind doesn’t distinguish well between physical fatigue and mental fatigue...” [42:24]

• On the addiction of overwork:

  “...doing this feels like slacking off. Now I’m not doing as much as I can, it’s going to take me years longer. You exaggerate that in your head…” [28:06]

Practical Takeaways & Tools

• Catch early burnout signs: Notice changes in mood or behavior before things spiral.
• Use cognitive reframing: Shift narratives from “I can’t do this” to “This is new/hard, but I can manage it.”
• Prioritize recharging: Spend regular time doing things that make you feel alive and more than just your job title.
• Support others: If you notice a friend is overworking, gently reflect your observations and your concern.
• Reframe “loving your work”: Don’t expect every hour to be fun. Find meaning, even in small ways.

Timestamps for Important Segments

• [04:31] – What percentage of time should we expect to like our jobs?
• [07:56] – How work occupies every level of our needs & why that creates existential stress
• [09:58] – Busting the “Do what you love” myth
• [12:32] – Reframing and finding meaning in so-called “meaningless” jobs
• [15:29] – Case study: Priya and the true causes of burnout/quitting
• [19:03] – Recognizing warning signs and practical exercises to catch burnout early
• [24:09] – Mindset hack: “I can do this,” not “How can I do this?”
• [28:06] – Why overwork is normalized, why it's dangerous, and how to help loved ones
• [34:19] – Guy’s personal burnout and the process of true recovery
• [42:24] – Rest, relaxation, recharging: why you need all three for real restoration

Host Reflection & Book Recommendations

Book Recommendations:

• How to Enjoy Your Life and Your Job by Dale Carnegie ([50:25])
• Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski ([52:02])

Host Takeaways:

• The difference between resting and recharging matters—a weekend of couch time isn’t enough.
• Even a small creative act can reaffirm your sense of self and help fend off burnout.
• The importance of reframing challenges and cultivating alternative identities outside of work.

Key Quotes by Timestamp

| Timestamp | Speaker | Quote | |-------------|-----------|-----------------------------------------------------------------------------------------------| | 04:49 | Winch | "That expectation is like, that's the upper limit ... every job is going to have its aspects..."| | 07:56 | Winch | "Work is an existential thing... the stakes ... are very, very high." | | 09:58 | Winch | "Do what you love ... let’s all collectively vomit ... Even the best jobs have difficult moments."| | 25:02 | Winch | "When you say to yourself, this is going to be difficult, but I can do it ... you’re mobilizing your defense mechanisms."| | 28:06 | Winch | "Overworking is very addictive..." | | 34:19/42:07 | Winch | "If you feel like 'I am living', you can't get burnt out ... to get burnt out, you have to diminish the living part."| | 44:17 | Winch | "We tend to overindex on rest ... you didn't recharge your batteries." |

Tone & Style:
Engaged, empathetic, practical, with playful banter and relatable examples throughout.

For listeners new and seasoned, this episode equips you with practical wisdom, a compassionate reframing of workplace suffering, and encouragement to make space for meaning—and for life—beyond the grind.