A New Year, A New Practice: Protecting Your Peace in Public Health

It turns out the most radical career move I ever made wasn’t saying yes to more opportunities—it was learning how to say no without guilt.

For a long time, my professional identity was built on being excellent, reliable, and agreeable. I said yes often. I worked hard. I delivered. On paper, everything looked great. But internally, it was a different story. I was overwhelmed, burned out, and quietly dissatisfied with my work—not because I didn’t care, but because I was carrying too much for too many people.

Somewhere between climbing the proverbial career ladder, building my company, and sitting in rooms where I had real influence, I realized something unsettling: I was very good at taking care of everyone else—however, I was not very good at protecting my own peace.

The Plot Twist Wasn’t Burnout. It Was Clarity.

Like many public health professionals, I tried to “self-care” my way through it. Even though I know that I cannot pour from an empty cup, somehow my Type A, overachieving mind could not reconcile my behaviors and kept overriding my common sense. It was always a massage here. A staycation there. Even time at home came with guilt—shouldn’t I be using my time more wisely? Rest felt like something to earn, not something to deserve ( Check out Rest is an act of resistance, a core concept from Tricia Hersey's Nap Ministry). 

What truly shifted things was therapy. Doing the internal work helped me understand why I was stuck in a constant cycle of helping, pleasing, and overextending. That reflection opened the door to sustainable solutions instead of temporary relief.

Then travel deepened the lesson. Being in places where life moved differently—where rest wasn’t earned and joy wasn’t postponed—led me to ask a question I’d never asked before:

Why was my worth tied to how much I could carry? How much I could deliver? 

Retiring From Overgiving

A light bulb went off, and with clarity came a plan. Not to retire from ambition—but to retire from overexplaining, overgiving, and overextending. 

Here’s what I learned (and what I wish I’d known sooner):

• No is a complete sentence.

• I am not obligated to do something simply because someone asked.

• It is my responsibility to set and enforce my boundaries. 

That realization changed everything.

These days, I still care deeply. I still lead. I still build. But I choose alignment over applause.

To help myself stay grounded, I created a personal decision-making filter—my own “algorithm” for saying yes. At the very top of the decision tree is one essential question:

Does this bring me joy?

• If yes, I continue exploring the opportunity.

• If no, the answer is no.

Simple. And surprisingly powerful.

I ask myself other questions like 1) what’s my return on investment 2) what’s the time commitment 3) can I delegate this task 4) does this bring me closer to my mission, among other questions to ensure that I am aligned with my personal and professional values to ensure I am maximizing my impact. 

When Peace Becomes a Strategy

Here’s the truth many of us in public health need to hear at the start of this new year: Protecting your peace does not make you less effective. It makes you more honest—about your values, your limits, and the work you’re meant to do. Everything works better when peace becomes a strategy, not a reward. 

We deserve peace. We deserve joy. We deserve rest. For me, protecting my peace has been the most freeing promotion of my life.

As you step into this new year, consider this your permission slip—not to do more, but to do what aligns. Think about the core elements of your life that you want to uplift and protect. What are the important questions you need to ask yourself before making a decision? 

The communities we serve need healthy, whole leaders. And that starts with choosing yourself, too. Here’s to a new year of intention, boundaries, and peace—protected.

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About the author: Dr. Jovonni Spinner, CEO and Founder of Beacon Public Health and Maryland Healthcare Commissioner is an award-winning health equity strategist, thought leader, and TEDx speaker dedicated to advancing health equity across all stages of life through research, education, professional development, and community building.