Identifying Burnout Symptoms With 20 Entrepreneurs Who Have Tackled It

It’s easy to think that when you’re doing what you love, you’ll never be burned out, but the opposite is often true. Burnout is a common reality among the most creative and ambitious, and sometimes it can be hard to even notice the burnout symptoms.

If it feels like you're currently teetering on the edge of burnout, that alone is a sign to make a change. Take heart that you’re not alone and there are effective ways to tackle it. Here's 20 professional women who've also found themselves in the midst of burnout—and developed successful strategies to find their way to the other side. Their experiences will give you inspiration and helpful tips to conquer burnout when it inevitably arises.

Mita Carriman

Founder and CEO of Adventurely, a travel club and meetup app connecting digital nomads and their new local communities. 

My experience: Managing burnout has become second nature for me ever since I became an entrepreneur. Digital nomadism has been my biggest entrepreneurial hack for managing burnout while equally boosting work productivity. When you're living and working remotely temporarily in a beautiful or interesting new destination, the incentive to maximize your work time to take more advantage of free time to explore and get in a little adventure goes up exponentially.

My advice: If you're able to explore the digital nomad lifestyle, even for just a short stint, I'd highly recommend it. More countries around the world are opening their doors to this type of travel with various visas, and companies such as mine are making it super easy to jumpstart your journey in the lifestyle with advice, support, and community from day one.

Meredith Noble

Co-Founder of Learn Grant Writing, helping those looking for a flexible, meaningful career become paid grant writers with no prior experience. 

My experience: I lived through a gas leak explosion in remote Alaska, and it was the ultimate wake-up call that a few weeks “off” would not be enough to reverse the effects of burnout. My No. 1 strategy for regaining my health has been working no more than 24 hours a week. This is possible because of my newfound obsession with maximizing deep and connected work so that my time is spent on a few, right activities. 

My advice: I encourage you to read or listen to Deep Work by Cal Newport for tactical advice on how to minimize context switching and distractions. This book inspired my team to take "Deep Work Wednesdays" meaning no meetings, Slack, or email. It works wonderfully!

Annelise Hillmann

Co-Founder and CEO of FRONTMAN, the Gen Z acne care brand for men.

My experience: I struggled most with burnout during the Covid-19 lockdown when I had nothing stopping me from working every waking minute. Two big ways I prevent burnout are small daily practices and passion projects. I make sure to leave time for my self-care practices every day like yoga and relaxation, even when I'm tempted to skip them. I also find ways to make my work exciting by seeking sources of inspiration and fueling my creativity.

My advice: Start small. Make one change that brings you joy in your day. Over time you can continue adding moments of self-care to balance out work stressors.

Nancy Soni

Founder and CEO of PathMatch, an early-career navigation platform that matches Gen Z to modern careers, skills, and employers so they can build "hireability.”

My experience: I've been diagnosed with adrenal fatigue three times over the past 10 years as an entrepreneur and working mom, so I've had to learn how to manage stress and burnout effectively. My No. 1 strategy is to prioritize my health and wellness first. I wake up early to meditate and work out almost every day of the week. Meditation and movement are my surefire ways of keeping stress in check.

My advice: Schedule time off mentally and physically every week. For me, Friday and Saturday nights are when I completely check out of work and focus on my friends, family, and myself. Entrepreneurs tend to feel like they have to "be on" around the clock. Every person has their point of diminishing returns where their brain just doesn't work as effectively. Figure out when you get the best out of yourself and then make time to rest and recharge. This is a marathon, not a sprint.

Ashley K. Stoyanov Ojeda

Business Fairy Godmother at Your Business Hada Madrina, business development and communications strategist for startups. 

My experience: Unfortunately I've burned myself out many times since I started my entrepreneurial journey 10 years ago. This was due to inexperience, not wanting to ask for help, and feeling the pressures of hustle culture to work all the time. Tackling burnout requires knowing how to see the signs of burnout and having the strength to pull yourself out of it. When we feel this way, we need to get out of our day-to-day routine, even if it's for short walks throughout the day, finding a new creative outlet, and adjusting our schedule to allow for rest. 

My advice: Know the signs of how burnout feels for you! 

Yewande Faloyin

Founder and CEO of OTITỌ Executive Leadership Coaching, showing ambitious entrepreneurial leaders how to confidently accelerate into more impactful leadership positions.

My experience: I burned out twice in 18 months at McKinsey, even though at the time I was ticking off my "Burnout Prevention" boxes—I was sleeping six to seven hours a night, doing my daily yoga practice, and taking "breaks" for meals. However, I was clearly burned out—physically exhausted, emotionally edgy, and with no personal life. This burnout experience at McKinsey, though extra intense, was just an extreme version of the working longer-harder-faster career treadmill I'd be on my whole life. My No. 1 strategy that finally got me out of burnout and off the treadmill once and for all was dealing with the underlying mindset that kept me going back to that pattern. I shifted my thinking to focus on impact, rather than effort and started using well-being activities as performance enhancers, instead of just for burnout recovery or prevention. The result? I work fewer hours, yet create the greatest impact, success, fulfillment, and satisfaction than I ever have in my life. 

My advice: Get external support. Burnout is one of the most intense types of stressors we experience. When we are under stress, it's hard to see beyond the stressor. Getting support from a coach or counselor can go a long way to getting you out of burnout once and for all. 

Sydney Sherman de Arenas

CEO of Montie & Joie, a brand that focuses on eradicating poverty amongst women in developing economies. 

My experience: During the pandemic, I had a business partner who was not using money ethically and we had to shut down the business. We had investors, so I was talking to attorneys regularly, was pregnant, and had to get a job to pay the bills. I was working insane hours until I learned to get to know what I needed, set alarms to take breaks so that I would get out of my workaholic mentality, and finally set boundaries with everyone I was working with. 

My advice: There are early signs of burnout for each of us. If we can catch them sooner rather than later, burnout is easier to recover from. The most important thing we can do is get to know ourselves and our limits when times are good so that we have stop guards in place when times get harder.

Stephanie Kwong

Co-Founder of Rapid Rewire Method, teaching people a set of tools to permanently clear inner barriers and create instant relief around any mental and emotional blocks.

My experience: Burnout for me has always been a point at which I feel no desire or passion to continue working. For a generator like myself, it is brutal, because I enter into states of self-flagellation. The key to staying safe from burnout has been doing the introspective work of finding out which of my patterns and belief systems were pushing me to sacrifice rest and self-care in the name of constant doing. When I rewrote those debilitating stories and beliefs and gave myself the space to slow down, take care of myself, and finish a day even if I haven’t completed all of my tasks, burnout ceased to become a threat. My narrative around self-worth is no longer tied to constant production and achievement, so I no longer feel the pressure to work until I’ve hit the burnout wall.

My advice: If you’re experiencing burnout, become familiar with your symptoms so you can recognize if it’s going to happen again. Prioritize finding out what is at the root of your burnout so you can prevent yourself from coming back to that place. We live in a system that glorifies the hustle, but keep in mind that there’s a difference between being productive and staying busy—conscious rest is productive. As you’re checking off boxes on your to-do list, make sure that one of them is self-care! 

Danielle Polini

UX Research and Strategy Consultant at Danielle Polini, working with early growth-stage startups to understand where to focus and how to win with their customers.

My experience: I've struggled with burnout on and off in my career. What I've come to find is that it is always linked to how I spend my mornings. I’m more energized, make better decisions, and exercise my boundaries with ease when I prioritize what’s most important to me in the mornings. I don’t always do the same thing in the morning but I know I’ll do whatever feels good to me first, before diving into the distractions on my phone or work emails.

My advice: Track your energy and see what that shows you about how to structure your day and what’s important to you. While tracking what energized and what drained me over a week, I was able to see where I was getting burned out and that my morning time was to be protected. 

Rebekah A Miel

Founder of Miel Design Studio, a full-service marketing and graphic design studio helping you amplify your good work through graphic design, digital marketing, communications, and more.

My experience: The most obvious sign of burnout for me is when I start to feel overwhelmed by my workload. When I feel caught up in the chaos and like I'm always putting out fires, I take a step back and block out time to reflect on why this is happening. I either work through a series of steps on my own or with a trusted coach or mentor. It is so worth it to have an outside perspective. 

My advice: It's really difficult to avoid burnout as a founder, but you can make a plan for it. Know what burnout looks like for you so that you can adjust before it goes too far and be kind to yourself while you make those adjustments. 

Meghan Hardy

Founder of Happening Ideas, helping build and grow female-focused direct-to-consumer brands through digital marketing and CX strategy.

My experience: Both personally and professionally, I was working on big, ambiguous projects where it was hard to see day-to-day progress. I'd step away from one only to dive into another, and I was mentally exhausted. Finding a couple of low-stakes hobbies where I could see clear, incremental progress and feel a sense of accomplishment was a game-changer for me.

My advice: Try to identify the factors that are contributing to your burnout. You may not always be able to immediately change things, so think creatively about other ways to address your needs and experiment to find what works for you.

Abigail A. Mlinar Burns

Head of Sales at MakeLoveNotPorn, the world's first user-generated, human-centered #socialsex video sharing platform.

My experience: I've sought out intense and fulfilling work over and again—from producing massive festivals to running political campaigns to growing early-stage tech startups. For me, fulfilling work often led to a prioritization problem—the doing eclipsed the being—which resulted in burnout. I've found that burnout is ultimately a spiritual crisis that requires one to slow down and rebalance themself. Slowing down was never sexy to me until I first experienced a self-reiki treatment. Since I've had my regular reiki practice, I've been healthier in body, mind, and heart, and more consistent with my work.

My advice: Find your personal practice that keeps you being you. It can't be prescribed—so try things until you find what helps you feel balanced and grounded.

Nivi Achanta

Founder and CEO of Soapbox Project, a community that makes it easy for busy people to get involved in social and environmental justice.

My experience: Both in my former job as a management consultant at Accenture and my current job as a startup founder, I’ve experienced periods of intense burnout. For me, that’s manifested as a complete lack of motivation combined with unmanageable depression. Setting up a self-care system that goes beyond bath bombs and candles has been game-changing. One component of my self-care system that has transformed my life is decoupling “hours worked” with “productivity.” I now split each workday into three 90-minute work blocks with 30-minute rest breaks in between. I’m more productive than ever and I have energy left over at the end of each day to do things that truly make me happy.

My advice: Build a solid values-aligned community that will be your support system through highs and lows. Spending all my time—yes, work and leisure—around people who care about the well-being of each other and the planet we live on means that even on my worst days, I can turn to friends who keep me grounded and never lose sight of what truly matters.

Aura Telman

Founder of Thirteen Thrive, a people and culture development firm designing meaningful employee experiences for the modern workplace.

My experience: Burnout for me developed so slowly that I didn't even know it was burnout until I came face-to-face with it in February 2022. My anxiety was at an all-time high, I couldn't sleep, and my motivation and creativity were gone. My No. 1 strategy for managing it was developing a healthy post-workday routine, which included strict work cut-off times, exercising, meditation, and low social media usage. In addition to my new routine, I also found it tremendously helpful to talk to a therapist, as well as my partner, about what I was experiencing. 

My advice: Do not isolate yourself and know you're not alone in this. I found during my burnout period there was so much shame around how I got to that point and why I didn't see the signals my body was sending me. However you're feeling at this point, however, burned out you are, it's valid and you can heal from it.  

Nichole Pitts

Founder and CEO of Ethintegrity LLC, a boutique consulting firm focusing on a culture-based approach to diversity, equity, inclusion, and ethics and compliance. 

My experience: Like a lot of people, I ended up becoming used to working through burnout until I hit a wall where the brain fog forced me to take a step back. I ended up taking a month off to rest and recharge, which meant absolutely no work. I read books, sat by the pool, enjoyed family and friends, and did whatever I felt like for the day. This mental break allowed my brain to rest and I came back more creative and focused. I now block out a week each quarter and a month each summer as my "R&R time" to prevent total burnout in the future.

My advice: Listen to your body and don't try to be a hero. Sometimes we often overstretch ourselves to show our value at the expense of our well-being. Give yourself some grace, be proactive with blocking out time off on your calendar, and take the time to recharge when you need it. Work will always be there.

Rachel Kanarowski

Founder of Year of Living Better, helping healthcare, tech, and professional service organizations reduce their exposure to the risk associated with workforce burnout.

My experience: The neuroscience research is clear: our brains aren't designed to thrive during long periods of uncertainty or isolation. So for me, burnout struck in November 2020. Suddenly life felt bleak, even little tasks took effort, and my go-to self-care tools seemed hollow. I cleared my calendar, reached out to my therapist and close friends, and told myself I was in a shame-free zone for as long as I needed. My brain and body needed time to reconnect to safety and comfort. I'd like to say this meant I picked up yoga and new soup recipes but, honestly, for me that meant snacks for dinner, bingeable TV, and a lot of rest. I had to trust that eventually I would feel like myself again and several weeks later, I did.

My advice: Our brain shuts off access to creative thought when we're under high stress. So make a proactive plan for how to respond to early signals of burnout. It turns out that self-care activities are only effective when they match our nervous system state, so take 30 minutes to ask yourself, "When I feel angry or anxious, what self-care works for me? What about when I feel sad or disconnected?" and have those two lists ready when you need them.

KK Hart

CEO of Hart Marketing & Communications, an innovative, boutique company that develops, designs, and executes marketing, sales, and creative services in partnership with clients. 

My experience: In my line of work, I support, coach, and advise many highly accomplished business owners and leaders in executive roles. The unfortunate experience of burnout seems to come up more and more in recent years than ever before. I believe as a business coach it is the single greatest threat to productivity and business outcomes currently in the marketplace—regardless of niche. Yes, even in light of economic predictions of recession. My No. 1 strategy for tackling and managing burnout has to do with defining a tactical plan for balance—which is not always one size fits all.  

My advice: To tackle burnout, we essentially have to work on effectively preventing it. That means being highly intentional and strategic about time away, life planning, as well as being as efficient as possible professionally and personally. That doesn’t always mean doing the most. Some of my best practices include scheduling time for self-care just as you would any other thing you schedule professionally. That may also mean using your calendar as a way to plan time for relaxation, meditation, family events, screen breaks—literally anything that helps you to find value in the day beyond just work performance.

Gabrielle Thomas

Founder of GT Consulting, a practicing management company for healers and high achievers in the health and wellness space.

My experience: I temporarily shut down for spiritual maintenance. For me, that meant radical change; a self-created monastery where I donated 80 percent of everything I owned. I stopped consuming all media so I could get familiar with the voice inside of me and started healing and rebuilding from there. 

My advice: My prevention plan includes making decisions and leading with my wellness values, as well as paying attention to early warning signs. 

Leah Feuer

Business and Life Coach at Leah Feuer, a professional mind organizer who helps creative entrepreneurs lead intentional lives and businesses. 

My experience: After 10 years working in tech and startups, I went from being inspired by my work to being consumed by it. The best thing I ever did for burnout was taking a sabbatical to rest, play, and reflect. I traveled, cooked, and drew, but I also dug deep into cultural norms and personal history with labor, productivity, exploitation, and value. It led me to creative, somatic, and trauma-informed practices that have been transformational. 

My advice: Consider energy awareness as another type of self-awareness and develop it. Schedule a few minutes throughout the day to check in on how energized you are and do an energy audit by listing out all of the tasks, activities, people/animals, situations, and environments you encounter in a typical day, week, or month. Note what’s most and least energizing. How can you do more of what’s energizing and reduce the least energizing items? 

Rachel Supalla

CEO of Discovery Kidzone, an award-winning multi-site childcare program that makes the magic of play a priority for children ages 0-12 and their teachers.

My experience: Burnout is a very real and scary virus that can affect anyone if we allow it. I have been in childcare my entire adult life and I have experienced burnout as a teacher and as a leader. As someone who strives to be the best at everything, it can come at a high cost and ultimately affect my family, my work, and myself. My No. 1 strategy for managing burnout is playing, making myself recognize the symptoms of burnout, and turning to something playful to reset my brain. 

My advice: One of the best ways to be intentional in your day and recognize signs of burnout is by daily journaling. If you are keeping track of your mind and your emotions, you can spot triggers quicker and see that it is a pattern rather than a sentence. Documenting good, bad, and ugly will help you navigate the suck when it happens much quicker. 

About the author: Gesche Haas is the Founder/CEO of Dreamers & Doers, a private collective that amplifies the entrepreneurial pursuits of extraordinary women through thought leadership opportunities, authentic connection, and access. Gesche's been featured on Bloomberg TV, CNNMoney, The New York Times, Huffington Post, Business Insider, Forbes, Fortune Magazine, Refinery29, Broadly/Vice, and other major media outlets, as well as at the United Nations, where she spoke during the sixtieth session of the Commission on the Status of Women.

Turning Grief Into Purpose With Aaliyah In Action Founder Elizabeth O'Donnell

“I’m sorry there’s no heartbeat.” Those were the words I heard on November 28, 2020, at just between 31 and 32 weeks pregnant, and after what I was continuously told was a “textbook” pregnancy. Nothing can ever prepare you to hear that as an expectant parent, someone who is so excited to soon meet their child. That day was the start of my life changing completely, and turning grief into purpose was what helped me push forward.

Aaliyah Denise arrived into this world looking like any other baby that was just delivered, perfect and with a mass of curly black hair. We were given no reason for her passing except being told by staff that “sometimes babies just die.” These words are heard too often for families in The United States and I didn’t realize this until I experienced it for myself. To be exact, about 23,000 families experience a stillbirth a year. The truth is, the truth isn’t being spoken about. Those stillbirth numbers are pretty shocking, right?

I can’t tell you what else was happening that day in November, to the day I left the hospital the afternoon of December 1. What I do remember was being immediately thrown into a public battle with my employer about paid family leave, and their nonexistent definition of “birth of a child.” 

The law, at that time, did not explicitly state that paid family leave did not include the healing of a woman’s body after birth. My then employer made a choice to read the law as if it was for bonding only. I refused to accept that my employer could create the definition of “birth of a child” when there was no clear definition, and when other city agencies chose to provide the leave after stillbirth cases like mine.

I fought back and it went as far as making it on the national news after an Instagram photo of me & Aaliyah went viral. This led the DC Council to pass an Emergency Bereavement Bill, granting parents of stillbirth 10 days paid leave. Which, for many not in this position may sound like a win. However, my argument was never about time to grieve the death of my daughter. It's always been about the time it takes a woman’s body to heal after birth, whether or not the birth is live.

Winning that battle wasn’t enough as that wouldn’t bring Aaliyah back. Waking up every day and grieving her death was my norm. I decided to join Facebook groups, specifically for mothers who have experienced loss, and that allowed me to hear people's stories and the horror in this country as it relates to the treatment of birthing people after stillbirth. Whether it’s hospitals with staff that are not adequately trained to deal with loss, the misunderstanding others seem to have of “yes, I still delivered my baby,” or the differences in family and cultural understandings after a loss like this, it’s overall tough. It’s hard to manage the outside world when on the inside you feel like giving up. 

I knew I needed to do something for the mothers I connected with, and also to create a strong legacy for my Aaliyah. Turning grief into purpose, Aaliyah in Action was born.

From my experience, tangible bereavement support was minimal or nonexistent. Some hospitals, if you’re lucky, provide you with a memory box for your baby. We love to talk about “self-care” in society, yet I found very little of it in this pregnancy and infant loss space. I decided to take all of the parenting I was saving up, and pour it into Aaliyah in Action. 

Our nonprofit supports women, birthing people, and families after they have experienced perinatal, neonatal, or infant loss, by providing self-care packages and support books that’ll help them start their grief journey. The packages are distributed to hospitals and those who request them, to provide immediate, tangible, and bereavement support. A box includes small items such as fuzzy socks, aromatherapy shower steamers, and candles. For what I call a “griefy” day, this is a small gesture to make one comfortable during their stay in the hospital, post birth. Packages also come with a support book for the birthing person, and support books for partners and living children if appropriate.

Pregnancy and infant loss can make you feel so alone. But the reality is you’re far from alone. My love for Aaliyah and the passion behind this organization will elevate Aaliyah in Action to be a standard bereavement response after pregnancy or infant loss. Through continued hospital partnerships nationwide, I hope to reach as many women and birthing people as I can-the immediate response is key when starting the grief journey.

Aaliyah in Action is also supporting small, local, women and black-owned businesses. We are proud to purchase items and support books directly from the vendors. Not only are we proud to help families in need, but we are able to help small businesses too.    

If we haven’t experienced it ourselves, we all know someone who has experienced the trauma of a pregnancy or infant loss. I see the work that Aaliyah is doing every single day in the emails I receive, phone calls, DM connections, and relationships I’ve been making since becoming an advocate. Our goal as an organization has always been to connect on a deeper level with those we provide for, and those who support our mission.

About the Author: Elizabeth O’Donnell, or Aaliyah’s Mom as she prefers, is the Founder & CEO of the nonprofit Aaliyah in Action. She is a fierce stillbirth advocate helping people navigate loss through Aaliyah in Action, and working toward ending preventable stillbirth with PUSH for Empowered Pregnancy as their Co-Director of Communications.

Why I Removed the Phrase “I Don’t Have Time” From My Life

Photo: ColorJoy Stock

“I don’t have time.” It’s a simple phrase you have probably thrown out to your friends, significant other, or kids, particularly if you feel as if the elusiveness of time is slipping through your fingers.

But when you sit back and reflect on the statement, what are you really saying? More importantly, consider who you are saying it to, and what it communicates to them. What you are really saying is that your time is being preoccupied with something else. Something your brain has told you is much more important.

We have to stop being victims of time and instead take ownership. The words you tell yourself matter. And if you are telling yourself (and others around you) that you don’t have time, you may just begin believing it. 

Once I conscientiously began removing that phrase “I don’t have time” from my everyday conversation, time seemed to loosen its controlling grip over me. I was no longer the victim, I was the one in power.

It’s not time management you need.

As someone who has spent years teaching productivity, I have come to this simple conclusion: time management does not exist. You cannot manage time. It is not an angry three-year-old throwing a tantrum in the middle of the grocery store that you can swiftly march out to the car. 

No, you cannot manage time (spoken by someone who personally tried to for years), BUT you can manage your activities. We can manage how we individually choose to spend our time. With all the inequalities of wealth in our world, time is not one of them. Time is equally doled out to each of us and it is up to us to decide how to use it.

To determine how we want to choose our time, allow me to break down the four different ways one can spend their time, as well as the importance of each for your productivity.

1. Resting

Resting may seem like a strange place to start but in reality, it is by far the most important if we desire to achieve the success we crave as human beings. Our society mistakenly believes that if we just follow the “hustle mantra” we will find success, so we are afraid to stop moving.

But our brain requires periods of rest. Healthy adults need between seven and nine hours of sleep per night. Acknowledge it, accept it, and move on. Sleep is non-negotiable. In fact, according to Tom Rath’s book, “Eat, Move, Sleep: Why Small Choices Make a Big Difference,” your quality of work can drop down as much as 30% when you are not getting an adequate amount of sleep. 

What do periods of resting look like? Well, we just covered sleep, but it can also include meditation, closing your eyes and taking a break away from the computer, or sitting outside in nature for a few minutes. The key to your resting periods is they should feel renewing and restorative, otherwise, it's not rest!

2. Doing

We know our day is already filled with doing, but what exactly is it we are doing? And are we using our time the way we really want?

When we use the phrase “I don’t have time” what we’re really doing is lying to ourselves. We are simply choosing to not prioritize whatever it is that truly needs the space. For me, I have started using other phrases that show intention, like, “I don’t want to give this my time right now,” or, “That’s not a priority for me at the moment.” 

I like these subtle changes to the words because what they do is remind me that I am in control of my choices. Time doesn’t demand how I spend it. I do.

One important caveat to “doing” that must be discussed is that sometimes we have trouble prioritizing the tasks we want to do for ourselves because we are so busy “doing” for everyone else in our lives (I imagine many of the women reading this are nodding their heads right now). When it comes to doing, please remember that you do not have to do it all, and you do not always have to sacrifice time on your tasks for the sake of others. 

3. Distracting

Personally, I think we have the wrong idea around the concept of “quitting.” Quitting is not an end, rather it is the first step in refocusing and redefining your life. When we give ourselves permission to let go of the things that no longer serve us, we gain the opportunity to pursue what is aligned with our purpose.

Many of you reading this may assume I am about to lecture you about removing distractions from your day, but that’s not how I roll. Plot twist: we actually need some distractions in our day!

A lot of people believe if they are not spending their time hustling towards some tangible goal, then they are not doing anything worthwhile. That could not be more false! Play is essential for our brains but we tend to undervalue it because it seems so silly next to our serious life or professional goals. What’s ironic though is that when we increase play, give ourselves time to actually enjoy time, we become more productive. When more frequent play is incorporated into our days we see dramatic increases in creativity, attention, and performance.

For those of you asking, “But, Tanya, how do we determine between good and bad distractions?” Here’s my answer: it is entirely up to you to decide. And before you go panicking, know that the deciding factor is so incredibly simple. After indulging in the distraction stop and ask yourself, “How do I feel after I finish this?” Is your answer along the lines of, “That lifted my mood and was exactly what I needed,” or is it more so, “I feel worse off than I did before.” Therein lies the answer.

4. Thinking

We have a tendency to bind our feelings of self-worth tightly with our daily achievements. We need to loosen these knots because the problem with this is it doesn’t take into consideration the important time we’ve spent thinking.

Every day we have over 6,200 thoughts, which, roughly calculated, means we have about four new thoughts every single minute! The big question though is what are we thinking about?

We spend an excessive amount of time thinking about the things that don’t require it: the worrying and stress, tweaking and reworking of tasks and projects that don’t even need it. We spend a disproportionate amount of time thinking about the minutiae, the unimportant. 

You may have noticed a recurring theme woven throughout this article: it’s not the action that matters, it is the intention behind it. We don’t want to just find ourselves doing and thinking. We want to choose to think and do what’s most important. With that, you may just unpack an extraordinary life for yourself that you never knew could be.

“If you are telling yourself (and others around you) that you don’t have time, you may just begin believing it.”

Whatever it is, the way you tell your story online can make all the difference.

About the author: Tanya Dalton is a best-selling author, speaker, and nationally recognized productivity expert. Tanya serves as a growth strategist for female leaders. Her highly anticipated second book, On Purpose: The Busy Woman’s Guide to an Extraordinary Life of Meaning and Success, will be on sale wherever books are sold on October 12, 2021. Tanya is also the founder and CEO of inkWELL Press Productivity Co. a multi-million dollar company providing tools that work as a catalyst in helping women do less while achieving maximum success.

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10 Two-Minute Habits That Will Change Your Life

Photo: Create & Cultivate

For most of us, mornings are rough. We snooze, wake, repeat. Jump out of bed. Java. And then start firing off emails and Slacks. It's no way to greet the day and its disruptive energy that carries into our work. To help you kick-start your day the right way, here are 10 tiny, two-minute switches that are easy to implement and can have a major impact on your day. So, what are you waiting for? It's only your life. 

1. CONSCIOUS BREATHING

When you feel anxious, you disrupt the ease and flow of your breath. You might not even notice these slight disruptions in your breathing pattern and how they affect you. But reestablishing normal breathing restores your energy and focus.

How to do it: Breath in through the nose for a count of five. Feel as though there’s a balloon that is filling your entire pelvis and causing it to stretch out in all directions. Hold that inhale for a moment, and when you exhale, contract all the muscles in and up the spine as you exhale for a count of five. Hold the exhale for a moment and repeat 10 times. Do this whenever you feel stressed.

2. CHEW SLOWLY

It’s not just what you eat that matters, it’s also how you eat it. You can eat all the highly nutritious food you desire, but if you don’t chew your food well, it can lead to indigestion, bloating, and lack of nutrient absorption. The more you chew, the more saliva you produce. Saliva coats the particles of food with enzymes that break it down for better nutrient absorption.

How to do it: Chewing 25 times per bite helps cultivate more mindful eating. You eat in a more relaxed state of mind, which aids digestion. Plus, the more slowly you eat, the less you’re likely to consume because you’re giving your body time to let you know you’re full.

“Reestablishing normal breathing restores your energy and focus.”

3. SIP ON WARM LEMON WATER

Skip the ice in your cup and add warm lemon water to your daily routine instead. First thing in the morning your body needs to be rehydrated. Warm lemon water quenches thirst, preps and primes your digestive system, aids in detoxification, and supplies a free-radical-crushing dose of vitamin C. Lemons may taste acidic, but they are actually alkaline forming, helping the body maintain an ideal pH balance and neutralizing free radicals to keep you feeling vivacious and looking vibrant. “Lemon water benefits the enzyme functions in your body, stimulating the liver and flushing out toxins,” says Josh Axe, DNM.

4. TAKE MOVEMENT BREAKS

When it comes to improving your movement, it’s not just about doing your workout for an hour in the morning and checking it off the list. Your body thrives on movement. More movement all throughout the day is highly beneficial for your body and brain. Mobility exercises help lubricate the joints to ward off stiffness, aid in circulation and help boost energy levels and increase focus and productivity. For every hour of sitting, aim for at least a few minutes of mobility drills, such as alternating between arm backstrokes and pelvic circles.

“More movement all throughout the day is highly beneficial for your body and brain.”

5. FIX YOUR POSTURE

Proper posture—with the spine aligned and the joints stacked—puts your body at ease, reduces tension and strain and ensures that muscles and tissues are well oxygenated and receive nutrients for proper function.

How to do it: Katy Bowman, biomechanist and natural-movement expert, recommends first aligning the outside edges of your feet with a straightedge. Then make sure your feet are hip-distance apart. Press all four corners of your feet into the ground. Make sure your pelvis is over your heels. Engage your thighs to lift your kneecaps, squeeze your glutes, keep you chest lifted with the bottom ribs tucked in, and keep your head in a neutral position with chin slightly tucked.

6. TAKE OFF YOUR SHOES

One of the greatest health tools is right under your feet, literally. Earthing, or walking or standing barefoot on the ground, sounds simple enough, but how often are you actually barefoot outside? It may sound a bit hippie, but a 2012 review published in the Journal of Environmental Public Health found that research supports the touted benefits of going barefoot, which include improved mood and sleep and reduced inflammation and chronic pain. Just don’t step on any rusty nails!

“Proper posture—with the spine aligned and the joints stacked—puts your body at ease, reduces tension and strain.”

7. DRY BRUSH YOUR SKIN

Take care of your body’s largest organ: Your skin. Dry brushing is a natural technique that can reveal the beauty of your skin by sloughing off dead skin cells as it stimulates the lymphatic system. Dry brushing has also been credited with giving the skin a natural, luminous glow.

How to do it: Purchase a dry brush with natural bristles. Start at your feet and brush in long, sweeping motions toward your heart (avoiding the face) without applying too much pressure. Don’t dry brush for too long or too often. Try just a few minutes once a week.

8. SET AN INTENTION

When you want to break out of your comfort zone or start a new healthy habit, you must first have a strong intention to do so. As Wayne Dyer, author of “The Power of Intention,” said, “The power of intention is the power to manifest, to create, to live a life of unlimited abundance, and to attract into your life the right people at the right moments.” You can set an intention for every action in your life. Before eating, set an intention to eat mindfully. Before working out, connect to your intention. Ask yourself, “What are you aiming to achieve?”

“Keep your vibe high and light by filtering out the noise and filling yourself up with gratitude throughout each day. ”

9. APPLY SUNSCREEN

Sunscreen isn’t just for summertime. Dermatologists recommend wearing sunscreen daily because, according to the Skin Cancer Foundation, one in five Americans will develop skin cancer in the course of a lifetime. Yikes! Even if you’re not hanging outdoors for a long period of time, UVA rays that cause wrinkles and premature aging can pass through window glass. Check the ingredients on your sunscreen and look for one with the mineral zinc oxide for UVA protection. If you’re going to be outside for an extended length of time (at least two hours) look for a broad-spectrum sunscreen with SPF 30 that’s sweat and water-resistant.

10. EXPRESS GRATITUDE

Western society is constantly telling us we need to be more, do more, have more, and achieve more. It can be depleting and depressing. Keep your vibe high and light by filtering out the noise and filling yourself up with gratitude throughout each day. There have been numerous studies regarding the positive effects a daily gratitude practice has on the mind, body, and spirit.

How to do it: Keep a journal in which you jot down what you’re grateful for each evening before bed or when you wake up in the morning. Try writing affirmations, positive things about yourself and your life. Or write a thank-you note to someone to say how grateful you are to have him or her in your life.

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This story was originally published on May 21, 2018, and has since been updated.

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Losing Sleep Over Tomorrow's To-Do List? You Need to Declutter Your Mindset (Here’s How)

Photo: ColorJoy Stock

When we think of "clutter," most of us picture an episode of “Hoarders” or hear the soothing voice of Marie Kondo (two very different ends of the spectrum). But even the tidiest among us struggle with messes we can't see: mental clutter.

Clearing your mental clutter is the best way to invite peace and calm back into your day-to-day life. Here's how to recognize, clear, and recover from a cluttered mindset.

Physical vs. Mental Clutter

Physical clutter is easy to recognize: the clothes piled on the floor, that "junk drawer" in the kitchen, the trash on the floor of your car. Mental clutter, on the other hand, is a little harder to spot. And unfortunately, it can be even more detrimental to your mental health than a physical mess.

Mental clutter takes many forms, but it most often shows itself as overwhelm:

• Losing sleep over tomorrow's to-do list

• Forgetting important tasks or dates because you're juggling too many responsibilities

• Constantly feeling tired, drained, or overworked

• Having little motivation to do anything after work (even things you usually enjoy)

• Neglecting self-care in favor of work or family responsibilities

What Causes Mental Clutter?

If you're feeling like this, you're not alone! So many of us let our little stresses pile up over time, creating a “Hoarders”-style mound of mental clutter.

Just like small slips create clutter over time, small improvements can clear it out, create space for calm, and help you step into a clutter-free mindset.

Some of the biggest contributors to mental clutter are:

• Your phone and computer. Between the endless notifications and opportunities to distract ourselves, it's no wonder our digital lives are full of clutter. I'd never tell you to break up with your devices entirely, but in order to eliminate the stress they cause, you have to reevaluate your relationship with them.

• Your to-do list and calendar. How much time do you spend stressing about that ever-growing to-do list? All those tasks and appointments add clutter to your life. The trick is prioritizing the important stuff and eliminating the rest.

• Your daily routine. If you're regularly switching between tasks, procrastinating on projects, or just not finishing your work, it's time to streamline and declutter your daily routine.

These all create and perpetuate mental clutter, but they're also some of the best places to invite calm back into your life. That's what decluttering is all about: clearing out the junk to make space for the good stuff.

How to Declutter Your Mindset

Decluttering your mindset doesn't happen overnight, but there are real steps you can take towards a more peaceful life. Follow these steps to decluttering your physical and digital space, and watch the mindset decluttering follow suit.

Step 1: Take stock of your environment.

Before you can start decluttering your mindset, you have to get real about everything that's contributing to your overwhelm. Grab a journal and let's take a good, long look at your environment.

How many notifications do you get in a day? How much time do you spend staring at screens? What does your desk look like?

Now, be honest with yourself about your stress level. How often do you think about those notifications, worry about emails, or lose sleep over your to-do list? Do you have a healthy work-life balance? Do you feel well-rested?

This part isn't going to feel good. That's okay. Having a clear starting point is the key to mapping your way out of the clutter.

Step 2: Envision your decluttered life.

Next, imagine what your life would look like entirely decluttered. No need to picture your home Kardashian-level clear or your to-do list entirely empty. Just figure out what your ideal day-to-day life looks like:

• How would you start your day?

• What would your workspace look like?

• How much work would you get done in a day, and how would you feel about that work?

• How would you wind down in the evenings?

Don't hold anything back! Dream up your ideal life, and make that visualization part of your daily routine. Meditate on it, journal about it, put it on your vision board, whatever you like. When you keep your goals front-and-center, you'll be more likely to make subconscious decisions that get you closer to it. (That's manifestation at work!)

Step 3: Set boundaries.

This is where the actual decluttering happens. Compare your present to the decluttered life you want to get to and start making adjustments towards that goal.

Here are some easy first steps:

• Turn off notifications on your phone.

• Tidy your workspace, and surround yourself with positive images and affirmations. (I love a good vision board!)

• Check off small to-do items you've been procrastinating on, like doctors' appointments and home maintenance.

• Delete old, unused files and emails from your computer.

• Set aside part of your day to spend time away from screens.

• Schedule self-care into your daily and weekly calendars.

• Commit to starting your day without your phone in hand and putting your devices away an hour before bedtime.

• Donate clothes you no longer wear, books you won't re-read, or anything in your home that's taking up space.

These tiny changes will set your decluttering in motion. Plus, the fewer external distractions you have, the less internal clutter you'll have to deal with.

Step 4: Practice self-care.

Newsflash: Not all self-care is fun. Sure, it sometimes looks like bubble baths and face masks. Other times, it's way less glamourous. But that doesn't mean it's any less necessary!

The not-so-pretty parts of self-care are where the true mental decluttering takes place. By working through the stressors in your life, you create space for more peace and calm. It's not easy, but it's definitely worth it.

You can practice self-care and declutter your life by...

• Taking control of your finances. Money is the greatest stressor in our adult lives, and it's also a huge source of clutter. Organize your accounts, start tracking your money, and make a plan to pay off debts.

• Dance-clean your space. Even if you hate household chores, there's something therapeutic about blasting your favorite music and dancing while you clean.

• Get outside. Fresh air and sunshine can do wonders for your mental health. Take a walk outside (without headphones!) to refresh your body and declutter your thoughts.

• Plan your week. Grab your planner and outline your projects, meetings, and self-care time throughout the week. A solid schedule leaves less time for distraction and clutter.

• Talk it out. When in doubt, reach out to a close friend, a family member, or a therapist to talk through your mental clutter. They might be able to recognize stressors you can't see in your own life.

Of course, make time for fun self-care, too! Any form of undistracted, intentional self-care re-centers your focus on what really matters. And the more energy you devote to taking care of yourself, the less likely you'll be to fall back into old patterns of distraction and self-sabotage.

Decluttering Your Mindset Takes Time

Decluttering your space and your devices won't magically declutter your mind, but it does get the ball rolling. Over time, you'll notice your inner thoughts start to settle as your environment becomes more controlled. And as you prioritize self-care, your body will finally get to recover from the stress that builds up day-to-day. Trust me, your future self will thank you!

If you’re working on your self-care routine, get my free phone boundaries guide, check out my holistic decluttering course on everything we just covered or follow me over on Instagram for more self-care tips.

“Decluttering your mindset doesn't happen overnight, but there are real steps you can take towards a more peaceful life.”

—Livia Boerger, Self-Care Coach

About the Author: Livia Boerger offers a fresh approach to self-care and teaches that it’s never too expensive, time-consuming, or long bubble baths surrounded by candles. She is on a mission to help high-achieving female entrepreneurs redefine self-care on their terms, prioritize rest and live intentionally so that they can live a calm life free of overwhelm.

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5 Tips for Taking Care of Yourself Without Sacrificing Your Business' Success

Photo: Christina Jones Photography

This time last year, I was sitting at a desk, in a corporate job that I thought was “the job.” In reality, I was working myself into the ground for someone else’s bottom line. My health was at an all-time low—both mentally and physically. I was exhausted and needed a change. That’s when I decided to take my side hustle full-time. 

In our fast-paced, highly competitive world, being “stressed out” is one of the most common feelings. As an entrepreneur, it’s easy to let stress become part of our daily routine. But I’m here to tell you, it doesn’t have to be that way. It’s time to stop accepting the high-stress lifestyle as “just the way it is.” You do not need to work 24/7, and push, drive and grind until you break. It is possible to build a successful business with balance and wellness at the core. 

Often, I see entrepreneurs fall into chronic stress because they believe that hustling until you can’t hustle anymore is the only way to succeed. I was one of them. As a young entrepreneur, I personally experienced burnout, and the long nights lying awake with thoughts about all of the different ways that I could grow my business swirling around in my head. Eventually, at age 22, I was left with a chronic illness. My body gave me a “force quit” and taught me a lesson that has become part of my life’s work to share.

Today, I run my new business with an autoimmune disease and a new mantra: Stress is inevitable, but it is not uncontrollable. 

Learning to manage stress has been an essential part of my success in business. And I can promise you this: running a business with self-care in mind is a lot more fun (and more productive!) than operating from a place of burnout.

So, to the busy, stressed-out, and overworked entrepreneur reading this, here are my top five tips for taking care of yourself without sacrificing your business success.

1. Don’t Sacrifice Your Routine

When you know you have a busy day ahead, it’s easy to skip journaling, working out, or even eating breakfast, and head to the computer first thing. It’s also easy to keep working after 5 pm because you’re determined to cross things off your to-do list before calling it a day. Having both a set morning and evening routine gives you a sense of control in stressful times. Doing so can set the tone for your entire day and can help you transition into an evening mode that allows you to be present for friends and family, and for yourself!  Even if you’re not a “routine person,” try starting off your day without your phone and do something just for you. 

2. Delegate and Outsource

Outsource the things that drain your energy or take you out of your creative flow. Things that suck up your time are not worth it. Bringing in backup may make your margins tighter at first, but as all good CEOs know, investing in a team that helps you expand and grow will return the cost in more ways than just revenue. With less stress, you can focus on innovation in your business, as opposed to worrying about smaller day-to-day tasks. When you’re feeling sick or close to burnout, don’t be afraid to lean even more on your team. That’s what they are there for! Your business and your team can manage a day, a week, or even a month without you if you’ve trained them well. 

3. Treat Yourself

Whether it’s a full spa day or diffusing your favorite essential oils, be intentional about doing things that bring you joy. The entrepreneur life can be lonely, so try calling a friend or family member once a day. It’s amazing how much a good friend can lift your spirits. My favorite stress-reliever is ending my day with a warm bath with Epsom salts, baking soda, and a few drops of lavender essential oil, which releases stress and toxins and makes my home feel like a spa.

4. Get Moving

I try to get some form of exercise every day. It may seem obvious, but it’s a game-changer. Exercise works wonders for releasing stress and clearing your head on a busy day. When you’re feeling overwhelmed, step away from your desk for a quick walk around the block or a 5-minute ab workout. Every evening, I clean up my desk, shut down my computer, and go for a walk to clear my head and disconnect. This helps me to be more present in my post-work hours and improves my sleep at night. No more lying awake thinking about business.

5. Meditate 

Om’s the word! Meditation, whether in the form of yoga, prayer, journaling, or traditional meditation, helps to reprogram your body from a stressful fight-or-flight mode to peaceful alignment. Meditate on what you’re grateful for, or on what you have already accomplished, and let your mind wander away from the stress. I also love doing the 5-5-5 breathing exercise (breath in for 5 seconds, hold for 5, out for 5, hold for 5, repeat) when I find myself holding my breath and working in overdrive. 

When you’re feeling stressed, overwhelmed, and run down, the best thing you can do is to take a step back and assess the whole picture. Your mental and physical health has to take priority in order for your business to have sustainability and long-term success.  Taking care of yourself is not selfish; and it doesn’t have to be expensive, time-consuming, or a “chore!” But the alternative—neglecting your wellness now—can stop you in your tracks, throw off all of your productivity and forward motion, and make it so much harder to get it back. Trust me on this one. So shut your laptop, go draw yourself a bath, go on a walk, or unwind and watch a movie with your people. Your work can wait; and when you readdress it, you’ll be more focused and more efficient as a result. You not only deserve it...you need it. 

Remember: stress is inevitable, but not uncontrollable! Integrating balance, wellness, and self-care into your life today will make you a healthier, more productive, and more successful entrepreneur in the long run.  After all, life’s a marathon... not a sprint.

“S

tress is inevitable, but not uncontrollable!”

—Gracie Thomas, Founder of Gracie Thomas Consulting

About the Author: Gracie Thomas is a marketing and brand consultant and the founder of Gracie Thomas Consulting. The GT Brand helps female health and wellness professionals scale their business through brand strategy and design and marketing consulting. Ever since her diagnosis with an autoimmune disease and Lyme disease, she stands to help female entrepreneurs build successful companies while keeping their own wellness in mind.

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This story was originally published on September 24, 2020, and has since been updated.

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3 Thoughts That Are Holding You Back From Everything You Want in Life

Photo: ColorJoy Stock

Raise your hand if you spend your time stuck in the past reviewing all that went wrong today, yesterday, or maybe even your entire life? How about time spent in the future hoping, dreaming, and wishing that people, things, or events were different than they are? Yes, I see you. Any time spent out of the present moment is time spent creating everything you don’t want. So why do we do it? Our thoughts, beliefs, and actions will lead us to where we are now.  We can create change by identifying what our core beliefs are and transforming our belief systems.

I’ve been trained to start with noticing where we are holding our trauma in the body first and then re-programming the mind—learn more on my Emotional Reset Method—yet awareness is still key. I have seen thousands of people reclaim their lives to create what they truly desire in their lives. I recently worked with three completely different people struggling with the same core thought patterns. Ahead, I’m breaking down three thought patterns that will destroy the chance of creating your desires. Read on to learn what they are and how you can turn it around.

1. “I feel like if I let go, something bad will happen.”

Imagine holding a balloon and then squeezing it as tight as you can. That balloon is going to fight you on it. It’s most likely not going to pop unless you poke it with a sharp nail or object. It’s just going to resist you until you’re frustrated, exhausted, and let go. Nothing bad happens, it just isn’t going to change anything.

This goes for life, people and events as well. The more you control something, the more it will control you. More importantly, expecting something “bad” will only increase the chance of you unconsciously creating the “bad.” It is when you release your expectations that you can open to all that’s possible.

The Fix: Experiment with letting go, and setting yourself free. Until you try it, you‘ll never know what is possible. 

2.“I feel guilty going and doing my own thing.”

Katie is a wife, mom, daughter, and owner of a successful small business. She wakes up every morning to make breakfast for her husband and girls before running off to work to be available for her staff, then she picks up the girls after school, checks in with her aging mom to be of any assistance she needs, and gets the household ready for dinner along with anything necessary to get done before taking on the next day. For the last three months, she has been feeling a sense of guilt for her desire to start photography classes and fulfill an inner creative calling. As we dialed in on the core root of her pain, she stated, “I feel guilty going and doing my own thing.” Can you relate?

Ignoring our desires and stuffing them down will eventually spiral into anger, resentment and ultimately, a life lived with regret. Any desire that we feel from our heart is meant to show us our own unique path to fulfillment. The more you ignore it, the more unfulfilled you will be. The more you listen and follow, the more inner peace, joy, and fuel you will feel and have to share with the ones you love.

The Fix: Ask yourself, “Do I want to live with regret, or do I want to inspire myself and others with my gifts?” Write down what those gifts are that you want to share. Then start actively working towards making that change.

3. “I am ___.”

Take seven days to write down any words you say on a daily basis that precede the words “I am.” This is what you believe about yourself (and sometimes what you believe about everyone else). Is your mind saying, “I am happy” or is it saying, “I am so mad?”  You choose your state.

The Fix: Keep a running list in the note section on your phone and at the end of the week, take the negative statements and re-frame them into the positive. State the positive statements each morning until you feel the change. This is who you really are. You’re welcome. 

About the Author: Robin Emmerich has spent close to a decade coaching some of the most successful women in business. Even with their considerable success, the common denominator is that as much as they seemed to be cruising through life on the outside, they were melting on the inside. It’s why Robin just launched Beauty and the Mess—an athleisure brand creating a sisterhood who understands that life is messy and difficult and challenging, but together, can find the strength to prioritize passion over perfection and fearlessly seek beauty in their everyday lives. She currently offers the “Live the Life You Desire” self-transformation course based on the legacy she was graciously gifted from her mentor Dr. Coletta Long, a pioneer and expert on the power of the subconscious mind, individual coaching, and worldwide retreats. Need some inspiration? Download your free meditation to get clear and tap into your inner wisdom at robinemmerich.com. Additionally, you can connect with Robin on Instagram or beautyandthemess.com. 

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This story was originally published on August 7, 2019, and has since been updated.

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The Definitive Guide to Making Time for Self-Care

Photo: Smith House Photo

We live in a time where self-care has a dedicated day on the calendar and a sticker on Instagram. But if you’re like me, finding the time to practice self-care can feel impossible. You’re working from nine to five, building your side hustle, and then it’s time for bed. When can you catch your breath, let alone make time for a face mask?

That’s where I can help. As someone who works a nine-to-five job in addition to freelancing, I’ve tried literally everything (and I mean, everything) to find time for my self-care practice. We’ve all become so accustomed to talking about self-care and hearing about self-care, that we’ve forgotten to allow ourselves the time to do it. I’ve found a few key ways you can incorporate self-care into your day. Because who could benefit from lower stress levels, better sleep, and stronger self-awareness? I’m raising my hand. I’ll assume that you are, too!

Below, I’m sharing the routine that ensures I make time to take care of myself. Here’s how you create your own self-care practice too.

Morning

For me, mornings are the most gentle time of day. You’ve (hopefully) just rested for six to eight hours, and your body is regaining its awareness. Mornings are the perfect time to practice self-care if you tend to have a very busy schedule during the day, have plans most evenings, or consider yourself an early bird. If this is you, then I’d recommend incorporating one of the ideas below into your routine:

1. Before caffeine, drink 24 ounces of water. So, hydration is not what you had in mind for self-care. But think about it: your body has just spent six to eight hours fasting. It spent the entire evening losing body fluids from breathing, snoring, or sweating—I know, such a beautiful way to describe sleep. By “flooding” your system when you wake up, you’re invigorating your body and giving it what it needs to propel you through the day. Another bonus? It kickstarts digestion.

2. Read (just not the news). For me, the smell of a newspaper reminds me of mornings with my parents. But the news itself can be disheartening, so I now opt for a book. Even if it’s just five pages with a glass of water or tea, it’s a gentle way to reawaken the mind. The ability to get lost in someone else’s world with a fiction novel allows for your own creativity to flourish. You can ignite the creative left side of your brain and the analytical right side of your brain all at once, thereby enhancing connectivity in the brain and improving brain function—talk about a life hack.

3. Go on a slow walk. Moving your body in a slow, deliberate way is perfect for clearing your mind and setting your intentions. And, most mornings, the weather is cooler than it will be during the day, so you won’t break a sweat. Try going on a walk without music, too. Whether you live in a busy city or a quiet suburb, listening to your surroundings can be refreshing. You’ll learn more about where you physically are, a form of awareness that is incredibly valuable for feeling good throughout the day.

Afternoon

These self-care practices are all about utilizing that lunch break effectively. Yes, a lunch break! Many of us neglect our lunch breaks. In a study of 2,000 American workers, 51 percent said, “it is rare or unrealistic for them to take a proper lunch break away from their work.” But that may not reflect the laws in your state—confirm your rights here. If mornings are too rushed and evenings just aren’t your thing, here are a few ways to practice self-care during the day:

1. Listen to a podcast (comedy, preferably). I love laughing. The type that makes your stomach hurt, like those six-pack abs are one joke away. Turns out, that’s a good thing. Laughing has been shown to relieve your stress response, soothe tension, and improve mood. Finding a way to laugh during the day is a great way to release and reconnect with yourself. If you don’t have someone at work who makes you laugh, take the time to listen to a funny podcast. “2 Dope Queens,” “My Favorite Murder,” and “Anna Faris Is Unqualified” are some of my ultimate favorites.

2. Be a plant. I mean literally. Do as the plants do and stand in the sun for 10 to 15 minutes (be sure to sunscreen up first). While you won't photosynthesize, you will benefit from the added dose of vitamin D, as nearly 80 to 90% of vitamin D comes from sunlight. Plus, most office spaces can be so cold. Warming up in natural sunlight will feel like a much-needed hug.

3. Chew your food. Now you probably think I’m crazy. Be a plant and chew my food, who is she? Pay particular attention to what you eat for lunch, it’s going to fuel you for the rest of the day. Focus on nourishing ingredients that are full of protein and fiber. And like I said, chew your food and chew it well. Slow everything down. Make it an effort to eat methodically and mindfully, stopping to acknowledge how good the food tastes and how it makes you feel.

Evening

Mornings aren’t your thing and you work through lunch—I get it. Hello to my night owls! These nighttime self-care ideas are meant to prepare your body for rest.

1. Eliminate decision fatigue. Your “morning self” will thank you for this one. Have fun choosing your clothes for the next day, assembling your lunch, and putting everything back in its place. Put on some music and go all-out Carrie Bradshaw when she sold her apartment. Try on anything and everything that you want to, so you don’t have to do it in the morning. Make it a dance party, because why not?

2. Cook a nostalgic meal. My favorite meal of all time is spaghetti and meatballs. Something about it reminds me of home. So I make it for any situation—when I’m feeling down and when I’m feeling good. Loving a certain meal for its nostalgic qualities can boost your mood and reduce stress. Plus, I give you permission to forget about the dishes just this once. Future you can handle that.

3. Dry brush and moisturize. I’m in love with dry brushing, the act of taking a dry, bristle brush and gently pressing it from the skin of your feet to your neck in circular motions. It’s a thorough exfoliation that stimulates your circulation and aids in lymphatic drainage, which can help the body eliminate toxins. You’ll feel vibrant and glowy. Always follow dry brushing with a good, soothing moisturizer. And please avoid dry brushing if you have sensitive skin, you don’t want to cause irritation.

And that’s all, folks! You can do these practices daily, weekly, monthly, or when you remember to—all that’s important is knowing that self-care doesn’t have to be extravagant. It’s showing your body and mind the love it deserves for serving you through the highs and lows.

About the Author: By day, Lily Comba works in business development for an online marketplace. By night, Lily lives an entrepreneurial life. After working as a Career Consultant for two years at her alma mater, Scripps College, Lily developed a passion for helping women in their careers. She embodies the mantra, “If not me, who? If not now, when?” in her work as a career advisor to college students, and creative and business strategist for fellow entrepreneurs. Catch her running around Los Angeles or at lilycomba.com.

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This story was originally published on May 18, 2019, and has since been updated.

How Wordaful Founder Liz Hernandez Prioritizes Her Mental Wellness While Working From Home

Photo: Johanna Brinckman

Welcome to our editorial series A Day in the Life where we ask successful women we admire to share the daily minutiae of their professional lives, from the rituals that set them up for success to their evening wind-down routines. This month, we sat down with Liz Hernandez, creator of the innovative storytelling platform WORDAFUL. Her secrets to success? Keeping a detailed daily schedule, prioritizing mental health breaks, and going to bed before 10 PM. Read up on her WFH tips below.

Tell us a bit about WORDAFUL. What inspired you to create a  platform focused on the importance of how we communicate with others and ourselves?  

I was inspired by the need for connection. I spent ten years on morning radio engaging with listeners through storytelling. It’s a special format because you can’t see each other and you’re relating purely through words and emotions. Sharing my vulnerabilities was a catalyst for listeners to call and share their same experiences. The connection was powerful.  

Once I left radio and started in television, I missed that human interaction. At the same time, I had a strong desire to make a positive impact in my community. I understood the importance of self-talk and how the words we choose can shape our lives. Any negative messaging we grew up with can be overridden and replaced with encouraging words.  

WORDAFUL launched as a passionate project shortly after my mother lost 90 percent of her speech as a result of Alzheimer’s. The gift of communicating is often taken for granted. When my mom lost her ability to use her words, I wanted to be responsible with mine.  

Are you a night owl or a morning person? When do you do your most important work and why?  

I’m a morning person. The most important work I do is writing. I’ve learned to write in the morning when my mind is fresh and I’m firing on all cylinders. However, when inspiration strikes at night, I have to go to the computer and get it down on the page. 

What time do you get up, and what’s the first thing you do upon waking?  

I wake up around 6 AM. As soon as I open my eyes, I say “thank you” to my Creator. Then it’s coffee accompanied by gratitude journaling.  

What does your morning, pre-work routine look like?  

I take a quick glance at my emails. If there’s nothing urgent, I head out for a morning walk with my french bulldog, Albondiga. Breathing fresh air and moving my body is a great mood and energy booster before I  start work.  

Mark Twain said, “Eat a live frog first thing in the morning and  nothing worse will happen to you the rest of the day.” What’s the first thing you do when you get to your desk?  

I light a scented candle. It makes my workspace more inviting and it’s a nice way to do self-care. Then I open up my planner, review my to-do list and prioritize my schedule.

What are you working on this week?  

I’m currently writing new WORDAFUL episodes. I’m scheduling the rollout of our new tees and sweatshirts and prepping for the launch of our Affirmation Cards for Kids! 

Photo: Johanna Brinckman

What’s been the most rewarding part of running your business? The most challenging?  

The most rewarding part of running this company is the community that is being created and the support it’s giving people. Before the pandemic, we held a monthly event for women to gather, connect and share their stories. They walked in as strangers and left as friends. It was amazing to watch these WORDAFUL Women events grow across the country as well. Last year, we launched an online membership where we could all meet and continue the conversations. It has been a place of comfort, growth, and healing.  

The most challenging part is wearing all the hats from creative, marketing, finances, scheduling, and so on. I am very fortunate to have two women on my team whose efforts and energy are equilivant to a team of ten.  

Do you ever reach inbox zero? How do you handle the constant influx of inquiries and communication founders are so familiar with?  

I feel fortunate that most days my inbox doesn’t feel overwhelming. My team does a great job of filtering emails by their degree of importance or urgency. Then, I schedule time on my to-do list to send replies.  

What is your go-to work lunch?  

Salmon over salad. If I’m craving more carbs, I’ll add in some rice. Followed by espresso, of course. 

What advice do you have for balancing the minutiae of day-to-day tasks with big-picture planning?  

Create a detailed daily schedule with your most important priority on top and the steps that are required to move you towards your goal. I’ve learned that if it’s not in your schedule, it’s not going to happen. 

What are some work habits that help you stay healthy, productive, and on track to reach your goals?  

I take my mental wellness seriously. Staying committed to daily self-care rituals is important to me so I start each day with gratitude journaling. Then, I take a break midday to mediate for 30 minutes. Both of these exercises help me to remember my “why” in pursuing my goals.  

Any favorite apps you use regularly?  

Instagram is what I use most. It allows me to stay connected to friends and our online community. I also love Duolingo, a language app that keeps me on top of my Spanish. 

What are you reading/watching/listening to right now to help you wind down at the end of the day?  

I’m listening to early episodes of “The Oprah Winfrey Show.” I love how she used her platform as a classroom to teach us about ourselves and the importance of sharing our stories. She says a powerful line in the  beginning of the podcast: “Every single person you ever will meet  shares that common desire, they want to know, do you see me, do you  hear me, does what I say mean anything to you?” It inspires me every time I hear her say it.  

When do you go to bed? What’s your “optimal” number of sleep hours?  

I go to bed around 9:30 PM. When I get 8 hours of sleep I perform my best.  

What’s the most rewarding part of your day?  

I really cherish going on my daily walk. I love being outside in nature, listening to good music, and playing with my dog.

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How This Wellness Brand Founder Finds Work-Life Balance Despite a Constant Influx of Emails

Photo: Courtesy of Trinity Mouzon Wofford

Welcome to our monthly editorial series A Day in the Life where we ask successful women we admire to share the daily minutiae of their professional lives, from the rituals that set them up for success to their evening wind-down routines. This month, we sat down with Trinity Mouzon Wofford, co-founder and CEO of the wellness brand Golde. Read below to learn how she manages her overflowing inbox, stays focused, and finds the time to take daily walks around her neighborhood.

Tell us a bit about Golde and what inspired you to launch your business. What whitespace did you see in the market? What need did you want to fill? 

Golde was inspired by my own experiences as a consumer in wellness. I was feeling caught between the crunchy granola stuff I’d grown up with and this next wave of offerings that felt really prestige. I was centered on this idea of making superfoods easier and more accessible for the next generation. 

Are you a night owl or a morning person? When do you do your most important work and why? 

I’m a total morning person. I definitely prioritize anything important before noon because that’s when I’m at my sharpest. That being said, I also always make time for something non-work-related in the mornings, too, like going for a walk around the neighborhood or reading for 30 minutes. I think it’s important to bring your “best self” to work and play.

What time do you get up? What’s the first thing you do upon waking? 

I usually get up with the sun. Now that we’re edging up on springtime that’s usually around 5-6 am. First things first, I drink a tall glass of water to rehydrate!

Mark Twain said, “Eat a live frog first thing in the morning and nothing worse will happen to you the rest of the day.” What’s the first thing you do when you get to your desk and start your workday? 

Check my inbox, which sometimes feels like eating a live frog! Usually, I just start by triaging to see if there’s anything urgent and get a good sense of anything else I need to work my way through for the rest of the day.

What are you working on this week? 

We have a new product launching at the end of this month (!!), so a big chunk of my focus has been making sure that everything is good to go there. I’m putting together fact sheets for the team, building the marketing strategy for the launch, and taste testing a couple of fun recipes. 

What’s been the most rewarding part of running Golde? The most challenging? 

The most rewarding part of running a business is the relationships—with my team, our community, and my partner and co-founder. It’s been so cool to see this business really blossom into an ecosystem. The most challenging part is continually reevaluating how to get everything done without blowing through a sense of work-life balance. I’m constantly reminding myself that it’s okay to not be able to get to absolutely everything.

Photo: Courtesy of Trinity Mouzon Wofford

Do you ever reach inbox zero? How do you handle the constant influx of inquiries and communication CEOs are so familiar with? 

I aspire to, but no. My inbox is flooded daily with everything under the sun. I accept that I am human, not perfect. 

What is your go-to work lunch? 

My partner, Issey, puts something together for us every day. We usually batch cook a bunch of veggies and then throw that together at lunchtime. 

What advice do you have for balancing the minutiae of day-to-day tasks with big-picture planning? 

I allocate Mondays to be meeting-free so that I have time to do focused, quiet work. I try for Wednesdays to also be meeting-free, but that’s a harder one to pull off! 

What are some work habits that help you stay healthy, productive, and on track to reach your goals? 

I just took my work email off my iPhone, which has been fun. I think it’s important to have clearly delineated working hours and to do something else outside of that time frame. From 8:30 to 6:30 I’m all in, but outside of that, I make time for the rest of my life.

Any favorite apps you use regularly? 

I live by Superhuman for keeping my inbox in good shape. Asana is our team’s productivity tool.

What are you reading, watching, or listening to right now to help you wind down at the end of the day? 

Right now I’m educating myself a ton on gardening. While we’re upstate we’re going to be planting a bunch, so I’ve been reading books and even watching a couple of shows to learn all of the tricks of the trade.

When do you go to bed? What’s your optimal number of sleep hours? 

I’m usually in bed by 9:30 pm and asleep by 10:30 pm, so I think that ends up being around 8 hours!

What’s the most rewarding part of your day? 

I really love the time I have to myself in the early morning before anyone else is awake. It doesn’t last long, but in quarantine, that’s about all the serenity you can ask for!

Photo: Courtesy of Golde

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This Is How Hustle Culture Can Destroy Your Business

Photo: ColorJoy Stock by Christina Jones Photography

There’s a scam out there that I’ve fallen for, and I’m not the only one. It has cost people their marriages and their businesses, it has cost them financially, emotionally, and mentally. It's brutal. And it may surprise you to hear that this scam? It’s the hustle culture.

As an entrepreneur, I know what it means to hit that mental fatigue point. When it happened to me, I didn’t want to ask for help. I didn’t think that’s what successful entrepreneurs do, and I didn’t want to appear weak. Unfortunately, it landed me in the hospital. You can say it won’t happen to you, but you need to know what to look out for and keep yourself in check because if it does happen, it can be incredibly hard to recover. 

If you want to avoid falling victim to hustle culture, here are a few things worth remembering.

1. Be Intentional About the Content You Post

As humans, when we are exhausted, we look for external stimulation. The use of social media has made it incredibly easy to find validation, but—unfortunately—It’s dangerous. We get this hit of dopamine when people are liking and commenting on our posts, and that leads to us wanting more. As a result, it creates this noise effect online where everybody is basically shouting to get space because they need to feel validated. If you do that for long enough, you just tend to burn yourself out because it's not humanly possible to create high-quality content every single day. 

You don't have to be posting every day on social media to be relevant, impactful, and helpful. Instead, focus on being intentional about the content you create—not just contributing to the noise in order to generate leads and customers. Ultimately, it’s about the quality of your followers, not the quantity. Just because you have a million followers doesn't mean you have a million buyers, and there are tons of broke influencers out there to prove it. 

2. Don’t Compete With Influencers Who Have a Huge Team Behind Them

There’s a good chance that if you come across someone who is constantly posting content, they’re not flying solo. In fact, they probably have a huge team of 30+ people behind them. There is absolutely no way for a solopreneur or even someone with a small team to ever start to compete with that much creative energy. 

Remember the influencers I mentioned before? You know the ones that have the followers, but nothing else to show for it? The real reason they're constantly creating content and building their audience is that they really aren't sure how to monetize it, or they are promoting products that really aren’t very good. Just focus on creating profitable content that has purpose and intention and you’ll end up on top. 

3. Be Mindful of the Law of Diminishing Returns

We are not built to work all the time, and we're not built to push all the time. It’s not healthy for us. When you hit a certain point where you want to just power through a task because in your mind, being busy means you’re worthy, you need to take a break. 

You see, the law of diminishing returns is that if you're constantly pushing, you’ll build momentum and see results at first. But when you peak? The quality of what you are putting out decreases. Eventually, you get to a certain point where your brain just shuts off and you start to actually do yourself a disservice and do yourself harm. When you’re tired—and when you hit that point of diminishing returns—you’re very vulnerable to making bad decisions. You’re likely to do things reactively and make short-term decisions for something that you're trying to build into a long-term business. 

A metaphor I like to use is that you can’t go to the gym and lift weights for 24 hours straight. You are going to injure yourself—but this is how people are approaching business and entrepreneurship. They're trying to keep going no matter how irrational it is to stay at the highest level of energy and capacity. It’s just not normal. And it's not humanly possible. Instead, think about the long game. Try to be less reactive, and focus on understanding why you're doing what you're doing.

4. Figure Out How to Make Your Business Model Easier

The moment when I figured out how to simplify my business and do less was when my business started to grow. When I was hustling my face off, didn't have a team, and ultimately landed in the hospital with burnout, my business wasn’t even benefitting from my hard work. I was trying to do everything myself, and I didn’t even stop long enough to even wonder, why am I doing this? Did I want my version of success to be in a hospital bed, tired all the time, feeling like I'm sacrificing my sanity, my relationships, and my health? 

After my burnout, I became obsessed with the most successful entrepreneurs, and I realized that the ones I admire most didn’t work all the time. They are laser-focused with their priorities and time. They stay in their genius zone, they stay in their lane, and they focus on the basics. Make a great product, innovate, constantly test it, and become customer-obsessed. They embrace failure and they embrace joy. They define their worth by their contribution to the world, their quality of life, and the relationships that they build. Because—if you want to be successful—you need to build your business to work for you, not against you. 

"If you want to be successful, you need to build your business to work for you, not against you."

—Sunny Lenarduzzi, Social Media Consultant and Business Growth Coach

About the author: Sunny Lenarduzzi is a social media consultant and business growth coach who has earned eight figures in the past four years teaching people how to elevate their brands using video marketing, Sunny’s YouTube channel has amassed over 27 million views and her expertise has been featured in outlets including Entrepreneur, Forbes, Fast Company and Inc—and she's incredibly passionate about sharing her message around entrepreneurship, generosity, and success with the world. She has enrolled over 8,000 clients from around the world into her online programs, YouTube for Bosses and The Authority Accelerator. Connect with her on Instagram @sunnylenarduzzi.

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20 Self-Care Staples to Take a Mental Break Without Leaving Your Desk

Photo: Alizee Marchand from Pexels

Staying focused is not easy when you’re working from your living room and haven't left the house in weeks. It’s easy to feel drained and distracted, even the bliss of working in pajamas is old news. Self-care is needed now more than ever, but you may not always have time for yoga or a bubble bath.

Luckily, our editorial director, Sacha Strebe, and our managing editor, Megan Beauchamp, compiled the products they swear by for a quick mental health break. These products will add a little peace to your workspace, make you feel better, and you can use them while answering emails or sitting on Zoom calls.

Take a pause, scroll on, and do something for yourself. You deserve it.

True Botanicals Stress Relief

“When you work at an events company there is always work to do. Long hours prepping the show at my desk are followed by long days ensuring the show runs smoothly on-site. When I need a little stress-relief, I reach over and roll this oil on my wrists and sometimes a little on my neck behind my ears too. It smells so good with tarragon and frankincense, both of which have been used for centuries to ground and stabilize moods.” —Sacha Strebe

$36

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The Beauty Chef Well Spray Inner Beauty Support

“When you’re on-the-go and stress has the cortisol levels rising, your immune system can be compromised. I love The Beauty Chef’s Well Spray (their Gut Primer is also a favorite) because it isn’t another vitamin to swallow and in just a few sprays I know I’m boosting and protecting my body. The ingredients are a combination of bio-fermented superfoods including pomegranate, elderberry, olive leaf (I swear by the olive leaf pills for immune defense), sage, calendula, and selenium—a mineral essential for normal immune function.” —Sacha Strebe

$29

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Hum Raw Beauty Green Superfood Powder

“I have been a big fan of Hum nutrition for a long time (I swear by their Skin Heroes probiotic) and this superfood powder is a must-have at work. I always forget to take my pills or drink my green juice on the weekend because I’m out of routine. But this all-in-one powder makes it easy. There are more than 30 superfoods here with antioxidants, adaptogens, enzymes, probiotics, fruits, and vegetables. It also has a delicious mint chocolate chip flavor. I find myself reaching for it mid-afternoon for a boost and to stave off those unhealthy snack temptations.” —Sacha Strebe

$39

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The Nue Co. De-bloat and Prebiotic

“I try to move around my home office as much as possible but I’d be lying if there aren’t more days than not where I’m sitting at my dining table come makeshift desk all day long. Naturally, not moving my body can often lead to bloating so when that happens, I make a warm tea with The Nue Co. de-bloat and prebiotic powder. It tastes great and it really works.” —Sacha Strebe

$37

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iS Clinical Copper Firming Mist

“This isn’t essential to your self-care desk but as a skin enthusiast, I need to have a few misting sprays nearby to keep my skin hydrated at home. I like this one because it is packed with antioxidants and the copper PCA regulates mu skin's pH levels and apparently that also stimulates collagen. If anything, a few mists throughout the day just make me feel good and that’s all part of self-care, right?” —Sacha Strebe

$35

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Molekule Air Mini

“Air pollution is evident everywhere but even more so in Los Angeles. According to a new report, a lot of the smog actually comes from China. In fact, ”29% of particulates in the San Francisco area came from coal power plants in China." So, I invested in the full-size Moleklule (and a few Dyson air purifiers) for our house but I’m also looking at investing in the mini for my home desk too. Not only does this one clear the air but it also looks chic too. It’s a win-win.” —Sacha Strebe

$399

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Crane Drop Ultrasonic Cool Mist Humidifer

“The air is really dry in LA. Combine that with the drying effects of an air-conditioner on hot days and it's safe to say my skin is feeling parched. A humidifier is a great option in winter and summer to keep your skin hydrated and in all honesty, it just makes me feel good looking at it. I like this humidifier because it adds moisture to the air in rooms measuring up to 500sq ft. My colleague has the Hey Dewy but it’s much smaller and doesn’t have a strong stream of mist that I like but it is a good price. I have also been eyeing off this Objecto for our house.” —Sacha Strebe

$50

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Soma Glass Carafe

“I love this glass carafe because it filters out any impurities from the tap water. I also love how it looks on my home dining room desk. Just seeing water in this carafe makes me want to drink it.” —Sacha Strebe

$74

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Just Add Watur Motivational Water Bottle

“I am a skin and health nut so it always surprises people when I tell them that I am really bad at drinking water. And when I say bad, I mean really bad. Don’t get me wrong, I drink a lot of liquids. I drink a cup of early grey tea when I wake up, then a coffee, followed by a green smoothie, and then a herbal tea when I get to work (I love the Sakara Detox tea) which I drink throughout the day. But when it comes to water, actual H20, I probably only drink 1 liter. So, I bought one of these motivational water bottles that keeps me accountable. It has the time of day listed so I know how much I need and drink in portions rather than guzzle all at once. So far so good, but we will see.” —Sacha Strebe

$20

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Sakara Beauty and Detox Water Drops

“In a bid to drink more water, I keep these drops on hand to flavor the water and enhance it too. Beauty Water is my favorite with its delicious rose scent. Just a few drops deeply hydrate your cells with naturally-occurring trace minerals missing from tap water.” —Sacha Strebe

$39

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Sandoval Wood Aromatic Concentrate

“I’m all about creating an atmosphere that feels like home and Sandoval definitely brings a piece of our apartment into my cubicle. Peace is my personal favorite because it has the purifying palo santo with sweet frankincense and patchouli. They basically bottled the quintessential California scent. Spray it in the morning to set your space up for success and creativity.” —Sacha Strebe

$60

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An Organized Life Gemini Zodiac Notebook

"I am a sucker for stationary but especially notebooks for journaling, dreaming, and listicles. I always have my diary nearby for all my work notes and lists, but there's something really special about having an additional notebook like this Zodiac one to write down your thoughts, personal achievements, ideas, and wishes for your future. It's been incredibly helpful for me especially during this time.” —Sacha Strebe

$16

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Byredo Rinse-Free Hand Wash

“Our hands touch multiple things throughout the day and we don’t always have time to race to the restroom to wash them for every little thing so I like to have this rinse-free hand wash nearby. It smells amazing and looks so stylish on my desk when I’m not using it. But of course, this doesn't compare to actually washing your hands, so please do that too, and stay safe!” —Sacha Strebe

$37

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Hilma Tension Relief

“I swear by this supplement for relief when I have head tension, which is pretty much unavoidable after spending hours in front of my laptop. It’s a quick fix without any of the unnecessary or harmful ingredients that can be found in other over-the-counter pain-relief solutions.” —Megan Beauchamp

$15

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Have a Nice Day Glass Water Bottle

“Keeping a refillable glass water bottle on my desk is the only way I’ll hit the recommended eight glasses a day. I love this one from Have a Nice Day, which boasts a friendly reminder to keep a positive outlook no matter how many ‘this could have been an email’ meetings you have on your calendar for the day.” —Megan Beauchamp

$18

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Avène Thermal Spring Water

“At first, it felt gratuitous to have a thermal spring water mist on my desk, but it’s a luxury that’s worth every penny. A quick spritz here and there goes a long way in helping me feel refreshed and ready to tackle the next task on my to-do list.” —Megan Beauchamp

$14

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The Sill Philodendron Green

“Plants can do wonders for your wellbeing. They’ve been proven to reduce stress and anxiety, improve air quality, and even enhance cognitive skills. I love having this low-maintenance plant—complete with a sleek modern planter—from The Sill in my WFH office.”

$55

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MegaBabe Hand Sanitizer

“I’m a big fan of this hand sanitizer from MegaBabe. It’s effective without being overly drying. I keep the mini size at my desk and grab it before heading out the door. I also have the large hand sanitizer pump, which I use to refill the conveniently sized mini when it runs out of product.” —Megan Beauchamp

$6

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Vitruvi Stone Diffuser

“One of the biggest perks of working from home has been the ability to diffuse essential oils during the workday. I’ve had a Vitruvi stone diffuser for years, and I highly recommend it. The brand’s Boost Blend of bergamot, grapefruit, juniper, and lime essential oils makes for a great midday pick me up when I hit that 3 pm slump.” —Megan Beauchamp

$119

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Golde Shroom Shield

“Another product that’s great for powering through the 3 pm slump, Golde’s Shroom Shield has a chocolately taste that’s ideal for adding to that afternoon coffee for a tasty pick-me-up that’s just indulgent enough.” —Megan Beauchamp

$22

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Up next: 10 Two-Minute Habits That Will Change Your Life

This story was originally published on July 30, 2020, and has since been updated.

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Daphne Oz Shares Her #1 Tip for Cultivating Confidence

“Set yourself up for success. Don't be afraid to prepare, and talk nicely to yourself.”

-Daphne Oz, Emmy Award-Winning TV Host, Bestselling Author, Chef, and Aveeno Hair Celebrity Brand Ambassador

Daphne Oz has been dishing out healthy living tips since she was a student at Princeton and writing her first book, “The Dorm Room Diet,” which brought wholesome eating to college campuses everywhere.

Fast-forward to 2020 and she’s penned three bestselling cookbooks, won an Emmy, hosted hit television shows by the likes of “The Chew” and "Dish on Oz", and served as a “MasterChef Junior” judge.

But that’s just her day job. 

As a mother of four, she’s proven that you can have a very successful career and be a present mother, but as she’d say, “the difference between doing it all and having it all is a perspective shift.”

At our Future You Festival, Jaclyn Johnson virtually down with Oz to talk about what it took to build her impressive career, how she’s avoiding burnout as a working mom, and why she’s wielding her influence for good.

On cultivating confidence…

“Confidence stems from ease. It’s when you feel easy in your skin.”

"I feel the most confident when I feel like I'm sharing valuable information that's going to make a positive impact on someone's life."

On putting in the work to build confidence…

“You think ease is easy, it's not. Ease takes work. It takes practice. It takes effort and it’s being prepared.”

“Confidence isn't a destination. Every day you have to pay the dues and catch yourself if you're engaging in negative self-talk."

On avoiding negative self-talk…

"The world sees you and talks to you the way you see and talk to yourself. You have to live it first."

On navigating negativity on social media…

"You should never take with more than a grain of salt anyone's opinion or perspective who's opinion or perspective you wouldn't value in real life."

"You're not going to make everyone happy, and if you do make everyone happy, it's at the expense of you living your whole life fully."

On being a working mom during COVID…

“I would never lie and say that I’ve figured it out because the reality is it's recalibration all the time. There are days where I'm an A-grade mother and a B-grade employee and C-grade wife.”

On making time for self-care…

“It's all too easy for us to work ourselves into depletion and I think it can be something as simple as 10 minutes of listening to a podcast or doing a face mask or a 10-minute workout routine."

On continuing to grow…

“I never feel like I've stopped growing like there isn't a chance I could pivot and try something totally new.”

On finding your passion and being on the field…

"My dad used to say to me, You can't catch the ball if you're not standing on the field."

“If you don't have the skillset, if you haven't been keeping yourself prepared, if you haven't been keeping your eyes open and your eyes on the ball, you're never going to catch it when it's flying through the air.”

On pursuing multiple interests…

"You're allowed to be a multi-hyphenate, you're allowed to change your idea of who you are, and you're making a commitment to be as great as possible for now.”

On making tasks more manageable…

“You can only do what you can do. I think it's a matter of making it bite-sized and making it something that you feel you can tackle."

On her #1 tip for cultivating confidence…

“Set yourself up for success. Don't be afraid to prepare, and talk nicely to yourself.”

Psst… If you’re having serious FOMO, join Create & Cultivate Insiders to get unlimited access to all of our Future You Festival content including video recordings of every panel and workshop download in C&C history.

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5 Simple Ways to Make Smarter Snack Choices While Working From Home

Photo: Courtesy of Lisa Linh

If you were used to working a 9-to-5 office job, it’s safe to say that working from home these past few months has been an adjustment. Distractions and productivity killers abound, from the living room where the television is waiting to lure you into a binge-fest of The Office to the laundry room where piles of clothes are just begging to be washed and folded. And then there’s the pantry, the place you go to beat stress and boredom and to stretch your legs and fulfill your salty, sweet, crunchy cravings. 

We know all too well that when the pantry is just steps away, it’s hard to resist the allure of a midday snack break—which could be a good thing! In fact, the American Heart Association states on their website that snacking isn’t “bad” for you if you do it in moderation and make healthy choices. And according to Jackie Newgent, RDN, culinary nutritionist and author of “The All-Natural Diabetes Cookbook,” “properly planned snacking can actually help with weight management efforts” and “help keep you satisfied between meals so that you don’t overeat at lunch or dinner.” 

We know this idea that snacks provide satiety until the next meal is important, which is why we’ve partnered with the premium, gluten-free better-for-you snack brand Crunchmaster and Lisa Linh, creator of the home, lifestyle, and wellness blog By Lisa Linh, to share simple ways for making smarter snack choices while working from home. As the voice behind the blog By Lisa Linh where she shares healthy living tips, Linh certainly knows a thing or two about eating well on a busy schedule. 

Ahead, she breaks down how to snack smartly when you’re WFH all day, from scheduling meal breaks to stocking up on nutrient-dense snack foods.

“

I keep nutrient-dense snacks on hand that are easy to grab and don’t make a huge mess while I study, which is why I prefer Crunchmaster crackers as my go-to.”

—Lisa Linh, Creator of By Lisa Linh

CREATE & CULTIVATE: How does having a set meal routine set you up for success while working from home, and what tips can you share for scheduling meals and snack breaks?

LISA LINH: I found that my most productive days are ones where I schedule breaks and meals. So for me, having a routine not only keeps me focused, but also allows me to perform at my best. My biggest tip is to create a realistic schedule that works for you versus trying to use other people’s templates.

Everyone is different and when you create something just for you, you tend to stick to it more. For example, I only take 30-minutes for breakfast and lunch but will keep a secret stash of snacks that I can grab at my desk throughout the day. Others may give themselves an hour and some even eat at their desk, so do whatever feels most convenient and authentic to you.

What tips can you share on stocking up on nutrient-dense snack foods and what are your go-to good-for-you snacks?

While we have a dedicated snack cabinet in the kitchen, I also keep a snack drawer in our office. I try my best to keep nutrient-dense snacks on hand that are easy to grab and don’t make a huge mess while I study, which is why I prefer Crunchmaster crackers as my go-to.

I love that they’re gluten free, come in a variety of flavors, and are made with 100% whole grain. Not to mention, they have no artificial colors or flavors and 0g cholesterol. Also, the crunch is just so satisfying to hear.

My favorite flavor is Original and my boyfriend loves Ultimate Everything. He actually loves pairing the Ultimate Everything crackers with the salmon poke we get fresh from the market or dipping them in humus. I, on the other hand, like it plain.

We both also love that they’re perfect for when we’re on-the-go. Whenever we’re in a rush to leave the house I just throw one into my tote bag and eat in the car. It also is in my gym bag, as it’s a great post work-out snack as well.

“If you treat your breaks as something “to-do” and schedule them into your day, you’ll eventually fall into the habit of checking in with yourself.”

—Lisa Linh, Creator of By Lisa Linh

What is your best nutrition advice for those of us who want to eat better and take care of ourselves while WFH? How can we be healthier on a busy schedule?

When it comes to taking care of yourself, it is important to prioritize your mental and emotional health first. I always advise my friends to ensure that they feel good from the inside first before tackling their physical health, because you honestly have to be in the right mindset before anything else.

Carving out time for yourself can be tough with a busy schedule, but if you treat your breaks as something “to-do” and schedule them into your day, you’ll eventually fall into the habit of checking in with yourself. Self-care is not just bubble baths and massages either, we have to make time to do all the inner work that’s necessary for us to continue to be our best selves.

In regards to eating better, I’m still personally learning about the type of ingredients that go into our food, and so I often ask for advice from my personal trainer and closest friends, who are nutrition experts. I can’t say that I’m always choosing the healthiest choices but we’re all a work in progress and knowledge is power, so education about nutrition is key.

What are some food staples I should always have in the pantry or fridge to cook healthy meals and why?

I’m going to be honest and tell you that, while I’m big on healthy snacks, I am still working in the cooking department, meaning I don’t cook often. For breakfast, I usually have something easy like apple and peanut butter, a banana and peanut butter toast, or a quick spinach and mushroom pita. For lunch, I tend to have leftovers from dinner, in which the majority of my dinners are ordered via Postmates. My favorite go-to restaurants are Granville, Tender Greens, and local sushi, and Vietnamese restaurants. 

Anything else to add?

You only get one body, and while it’s extremely forgiving, it is up to us to really give ourselves the best life we can and that includes taking care of our physical, mental, and emotional health.

Photo: Courtesy of Lisa Linh

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I Launched a Non-Profit Women's Health Website With $0 and No Experience in Web Design

“The goal was to put women back in the driver’s seat of their healthcare choices and allow them to advocate for themselves (sometimes even with their own doctors).”

—Allyn Rose, Women's Health Advocate & Founder of The Previvor Foundation

This October marks 10 years that I’ve been part of what’s known as the “Breast Cancer Community.” I once heard it referred to as “the worst club with the best members.” I don’t think I could put it better. 

In 2010, I was a college senior at the University of Maryland, College Park. Like most students, I was trying to soak up the final few semesters with friends, mastering procrastination, and asking myself the age-old soon-to-be-grad question: “What’s next?” While avoiding finishing one of my final papers, I received an e-mail on my sorority’s listserv entitled “Breast Cancer Charity Pageant.” I opened it—anything to avoid another 5 pages on legal theory. The e-mail was inviting students who had a connection to breast cancer to enter a new beauty pageant, benefiting a breast cancer non-profit. I was intrigued. Something inside of me said, “Just give it a try.” 

“

I was far from what you’d consider the beauty queen type. I wore high-top sneakers, leather jackets with studs and was a former member of a punk rock band.”

—Allyn Rose, Women's Health Advocate & Founder of The Previvor Foundation

My mother had lost her second battle with breast cancer just a few years prior and I knew that she would have given anything to see me in a beautiful gown, participating in something like a pageant. But you have to understand, I was far from what you’d consider the “beauty queen” type. I wore high-top sneakers, leather jackets with studs and was a former member of a “punk rock” band. Not exactly Miss USA. But throwing caution to the wind, I filled out the form, submitted my best MySpace profile picture, and pressed send. What happened next changed the trajectory of my life forever. I ended up not only becoming a contestant but winning that pageant (which, looking back, was nothing short of a miracle). Fast-forward three years, and I would have the opportunity to compete in Miss USA and Miss America. For a punk rocker at heart, it still doesn’t feel real. 

As a Miss America contestant, I chose to advocate for preventive healthcare as part of my charitable platform. As the daughter, granddaughter, and niece of women who lost their lives to breast cancer, I knew just how important it was that I be proactive in my breast health. At that point, I had already made the decision to preventatively remove my breasts in an effort to avoid breast cancer and hopefully prolong my life. This came after a hard conversation with my father where he had looked me straight in the eye and proclaimed “If you don’t take this seriously, you’re going to end up DEAD DEAD DEAD… just like your mother.” I was only 18 at the time, but the “kid gloves” had come off. My father knew that he needed to be that brusque with me if I was going to take it seriously. It gave me the long term perspective that I needed. 

“

While I didn’t end up walking away with the Miss America crown, I was given something that, looking back, was even better—a platform to speak to my generation.”

—Allyn Rose, Women's Health Advocate & Founder of The Previvor Foundation

A few months before the Miss America pageant, I received a call from a journalist asking about my decision to undergo surgery. I happily shared my story and looked forward to having a nice newspaper clipping that I could put in my scrapbook. I wasn’t prepared for what came next. I woke up the next morning with 17 missed calls, voicemails, a barrage of unread e-mails. I was now the top trending story on every major U.S. and international media outlet with the headline: “Miss America contestant, 24, to undergo preventative double mastectomy” and my quote “I’m choosing life over beauty.” The story seemed to take the world by storm. This was prior to Angelina Jolie’s revelation and women in the “beauty industry” simply weren’t talking about things like this. Hell, most people didn’t even know that a surgery like this even existed. 

Before I knew it, I was speaking at events across the country, I appeared on all the morning talk shows, I was asked to give a TEDx talk and my world didn’t stop spinning for months. While I didn’t end up walking away with the Miss America crown, I was given something that, looking back, was even better—a platform to speak to my generation. I knew that this was not an opportunity afforded to many people, so I put my plans to attend law school on hold and began working as a passionate advocate for preventive healthcare and educating women on their healthcare choices. As the years went by, I felt driven to do something more than simply share my personal experience—I wanted to provide others with a resource to help them in their journey. 

Photo: Courtesy of Allyn Rose

At age 26, I underwent a bilateral double mastectomy, becoming a Previvor— removing both of my breasts in an attempt to “previve” breast cancer. Being so public with my surgery and having had a positive cosmetic outcome, I soon started being inundated with messages from women all over the world asking about my surgery: “Are your implants over or under the muscle?” “Did you keep your nipples?” “Do you have fat grafting?” “Do you have any sensation remaining in your breasts?” I quickly realized just how difficult it was to be fully informed on topics like genetic testing (to identify if one carries a breast cancer gene mutation), types of mastectomy, and the accompanying options for reconstruction. Even having earned an honorary Ph.D. in Google, partnered with some of the best doctors in the world, and really having done my due diligence in preparing for surgery, even I didn’t have all of the answers. This didn’t sit well with me. And one day, I said to myself, “I need to stop waiting around for things to be different. Why not just build it myself?” So, with a budget of $0.00, no experience in web design, I set off to create what would become The Previvor Foundation, a 501(c)(3) non-profit digital women’s health platform nicknamed the “Wikipedia of Mastectomy.” 

In October 2019, The Previvor went live, becoming a one-stop-shop for women wanting to learn about ALL of their breast health options. The goal was to put women back in the driver’s seat of their healthcare choices and allow them to advocate for themselves (sometimes even with their own doctors). Breast reconstruction had become an “assembly line,” with physicians offering patients one option for breast reconstruction and “out the door you go!” I wanted women to know that there are numerous options for surgery and what’s best for one woman’s body might not be what’s best for yours. And the more informed you are prior to surgery, the more likely you are to be satisfied with the outcome. My best advice: If your doctor says no to the surgery and you think is best for your body, it’s probably time to get a new doctor. 

The Previvor continues to grow, providing additional resources, and creating a community of empowered and informed women. To learn more or to donate, please visit www.ThePrevivor.org.  

“

If your doctor says no to the surgery and you think is best for your body, it’s probably time to get a new doctor.”

—Allyn Rose, Women's Health Advocate & Founder of The Previvor Foundation

About the Author: As a 24-year-old Miss America contestant, Allyn Rose made headlines across the globe with the controversial decision to undergo a preventative double mastectomy after losing her mother, grandmother, and great aunt to breast cancer. Allyn's story inspired celebrities like Angelina Jolie and a new generation of women to take charge of their healthcare choices. Determined to encourage other women to know that their scars are beautiful, Allyn boldly became the first woman with a mastectomy to model for Sports Illustrated Swimsuit. She is the founder of The Previvor, a 501(c)(3) non-profit women's health platform, which serves as a resource for women undergoing mastectomy and the creator of the #SelfExamGram, a social media movement encouraging women to perform a monthly self-breast exam.

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A Step-by-Step Guide to Release You From Fear’s Grip

Photo: Smith House Photography

I think we can all agree, 2020 has brought a dizzying number of changes into our lives. We’re finding new ways to adapt to this post-lockdown world. Some aren’t so bad (increased family time and better hand-washing), however, its dark side has ushered in uncertainty and cemented a paralyzing fear of the unknown for some.

I know from experience that illogical fear can be debilitating. I’ve worked through my own phobias over the years (fear of elevators, public speaking, and most poignantly, raising a son with Down Syndrome). I know how fear can stop our growth and kill our dreams. To completely eradicate fear, we first need to understand and identify which fears can be helpful and which are not.

First, let’s identify “healthy” and “real” fears.

Healthy fear typically manifests as a visceral, instinctual response to a physical threat. We need this type of fear for our survival and protection. For example, if you are standing on a high ledge, healthy fear kicks in and cautions you to step back. It keeps you safe. Listen to that inner voice; it will not lead you astray.

Real fears are unavoidable. We all worry about not achieving our dreams. We fear losing the people we love most. Can these fears consume us? It depends on how you frame them. If you fear losing people you love, put your energy toward being completely engaged when spending time with them. Fully appreciate that they are here now. Real fear cannot be eliminated, but we can transform it into something empowering.

Let’s talk about illogical fears. These are the worries that keep you awake at night and hijack your daytime thoughts. Are you terrified of spiders? Heights? Cockroaches? Do you avoid driving on freeways? Imagine what your life would be like if this fear was eliminated. Here’s an exercise to work through those dark thoughts. They worked for me. They can work for you, too.

Name Your Fear

Think about the fears in your life. Identify your most prominent, illogical fear, and build an action plan to eliminate it. Consider how your life, relationships, or specific experiences would change if this fear were removed. Got it? You’re ready for your next step.

Diminish Your Fear

Now that you’ve identified your fear, recognize it when it pops into your head. Instead of panicking, stop and ask, “Why am I thinking about this in a fearful way?” Look at that fear with skepticism and curiosity. Is it really real?  

Disarm It

Taking small steps to disarm our phobia may seem like shoveling snow with a spoon. But, little by little, they add up to regaining control of your thoughts. 

For instance, if you have an upcoming flight but hate to fly, download a few meditations and practice them before you go to the airport. By doing this, you’re creating a space in your mind you can easily access when fear arises, and from that place of calm, you can reassure yourself.

Create a Mantra

Turn your fear into an affirmative mantra. Let’s say the local Rotary Club asked you to address the members at their next meeting. Avoid negative self-talk and, instead, create an affirmative mantra: “I am fully prepared. Everything I have to say is helpful, well-founded, and something I believe in. I will appear cool, calm, and confident.” Don’t let negative self-talk limit your potential for greatness.

Now that you have awareness and some tools, it’s time to put them into action. 

Step One: Put Aside Time in the Morning

Take some time to think about your fears and facing them in the morning when you are fresh and motivated. It has been scientifically proven that our willpower and psychological stamina are at their strongest in the morning and wane throughout the day. This is why for anyone who has ever dieted (which is basically everyone), it is so easy to choose a smoothie for breakfast, a salad for lunch, and then make an unhealthy choice around dinnertime.

Step Two: Challenge Fear-Based Thoughts

Let’s say you have a debilitating fear of flying. Think about hopping a plane to visit loved ones. Visualize the terminal, security lines, and boarding. You may begin to feel your chest tighten or your breath quicken because you’re certain the flight will end in a disaster. Ask yourself:

• What contradicts this thought? At any time in the United States, more than 60,000 people are in the air. They leave and arrive safely every day. You will too.

• Identify if this thought is fear-based. Is there evidence that what you fear will happen? Statistically, you are much safer traveling by plane.

• What would your life look like if you didn’t feed the fear? What new experiences would you be able to have?

Challenging your thoughts in this way gets to the root of the fear and destroys it. If your fears have nowhere to grow, eventually, they will die.      

Step Three: Exposure

In order to overcome your fears, you must confront them. But do this in small doses. Taking on too much, too quickly, can backfire. 

Let’s say you have a fear of stepping outside your home. Gradual exposure can look like this:

• Look outside your open window.

• Open the front door and stand outside on your porch.

• Walk to the sidewalk.

• Walk over to your neighbor’s house.

• Walk to the corner of your block.

• Walk around your block.

Identifying and working with fear is like exercising a muscle for the first time: it might feel unnatural, but soon you’ll look forward to it. These steps worked for me. Using these thoughts and tools, I can now step into an elevator without a second thought. I thoroughly enjoy publicly speaking and feel alive when I do it. Most importantly, I learned to tackle my fear of raising a son with a disability. I began to recognize and celebrate the unique gifts he brings to our family and how he has helped me become a more evolved human being.

I’m free. Now it’s your turn.

“

Turn your fear into an affirmative mantra.

”

—Monica Berg, International Speaker, Spiritual Thought Leader, and Chief Communications Officer of the Kabbalah Centre

About the Author: Monica Berg is an international speaker, spiritual thought leader, and chief communications officer of the Kabbalah Centre. She is the author of “Fear is Not an Option” and “Rethink Love.” She is also the host of the podcast “Spiritually Hungry.” A self-proclaimed “change junkie,” Monica is a fresh voice that channels her many years of Kabbalah study along with personal life experiences. Monica shows individuals how to create a life that not only feels like it’s working but most importantly, a life in which they are living and loving as the powerful, fulfilled person they’ve always wanted to be.

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Want to Write? Here Are 5 Prompts to Help You Tell Your Story

Photo: Christina Jones Photography

Writing is a lot like gardening. When we’re willing to get our hands dirty, the blank page becomes a space to cultivate and sustain life. It’s a little plot for growing seeds that, when exposed to just the right slant of sunlight, blossom into nourishing fruit.

But as any gardener can attest, there’s an art, a cadence to growing green things: A season for uprooting, and another for tilling. Next, a time for waiting while the elements work their magic. Then, finally, the harvest. The same rhythm rings true in growing ourselves. Thankfully, unlike actual gardening, storytelling requires no green thumb. You don’t even have to identify as a writer to reap the benefits of writing—you just have to do the work.

Reflective journaling engages us with ourselves. It cultivates self-awareness, exposing what’s beneath the surface so we can uproot what doesn’t belong and tend to what does, so we can find the stories we’re living and, if needed, write better ones. The process may get messy, but isn’t that the nature of all world-changing work?

Let’s dig in with a few personal growth journal prompts.

1. Write a mission statement for your life.

Theologian Frederick Buechner said, “Vocation is where our deep gladness meets the world’s great need.” What makes your soul glad? What needs do you notice around you? Think about how the two overlap. Can you connect the two purposefully to serve your loved ones, neighborhood, or city? Use what you come up with to craft a mission statement, and use it as a filter for decision making.

2. The grass isn’t greener.

What’s the thing in your life you idealize? That milestone you look toward with anticipation that, when you achieve it, you’ll finally “arrive?” Maybe it’s a relationship or a job. Whatever it is, flip the perspective. What are the difficulties that might add to your life? Write yourself a note from the other side of the fence, the thing you think you have to reach before you can live fully. Be honest about the struggles that might accompany this milestone, and remind your retrospective self to treasure where you are now.

3. Root and fruit.

Every action is tied to a belief, like the fruit that blossoms from an unseen root beneath the ground. List a few fruits you see in your life right now—behaviors or emotions on the surface. Then, go to the source. Search for the roots beneath those emotions or actions. Draw it out if you need to. How can you uproot the beliefs causing the behaviors, and what new belief do you want to replace them with?

4. Love yourself.

Write down one area of your life you’re insecure about—the thing you hide from others for fear of being judged or misunderstood. Then, write a letter to the ones you’re worried might judge you, telling them what they’re missing out on when they zero in on your perceived flaws. For example, I’ve felt shame about my body, but it also gave birth to and sustained my son. Bring what you’ve hidden into the light of a new perspective.

5. If your life was a letter, what would it say?

Everything we do and say creates someone else’s reality. For instance, when I live under a cloud of anxiety, I steal the hope you’ve labored hard to live in. When I cringe because of the way the fabric on my dress hits my stomach, I say your body might not be good enough either. What message are you sending to other people with how you live? How can you change the story?

An original version of this article appeared on Darling Magazine written by Ashley Abramson.

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This story was originally published on June 28, 2016, and has since been updated.

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Hey, Glow Getters! Here's What to Expect at Our Digital Beauty, Self-Care, and Wellness Summit

Photo: Smith House Photography

Taking care of your mind, body, and spirit has become a trillion-dollar industry, and we’re coming straight to your home to tackle it all. From energy healing and acupressure sessions to informative workshops and inclusive conversations with leading industry disruptors, our Digital Beauty Summit presented by Mastercard has it all—and we’re not holding back. Prepare yourself for a jam-packed day full of panels, keynotes, live podcasts, wellness experiences, and everything else you’ve come to know and love about our Create & Cultivate digital events.

As always, our lineup for Saturday, July 25 is stacked. Pound Fitness is kicking off the day with a heart-rate-raising cardio class, then Miranda Kerr (yes, THE Miranda Kerr!) is taking the virtual stage to talk about switching lanes from supermodel to clean beauty entrepreneur, Nabela Noor is taking the mic to share how she’s redefining beauty and launching a self-love movement, and Tia Mowry is sitting down with Jaclyn Johnson to discuss managing a multi-hyphenate career for a live episode of WorkParty. Trust us, you won’t want to miss out!

Read on to discover everything else we have in store for this jam-packed day, and if you haven’t already, be sure to buy your digital pass ASAP!

THE DATE

Saturday, July 25th, 2020

TUNE IN FROM HOME

First things first! On Saturday, July 25th, you’ll receive an email with your link and password to access the exclusive Digital Beauty Summit site. Please note: All content will go live on Pacific Daylight Time (PDT), including the launch of the exclusive Digital Beauty Summit site. To find out what time a session is happening in your time zone, use this handy time zone converter.

Digital Beauty Summit is made up of pre-recorded video sessions hosted via Vimeo and live video sessions streaming via Zoom. We recommend that you have a strong WiFi connection and find a comfortable place to tune in from home. Digital Beauty Summit is optimized for desktop, so it is best viewed via a computer or laptop, rather than a tablet or phone.

While the live content is specifically designed to be watched in real-time, you’ll be able to access and view it until Friday, July 31st at 5pm PDT (Insiders, you have all-access even after the cutoff via your C&C Insiders dashboard!). Tickets will be available to purchase until July 29th at 5pm PDT. 

THE SCHEDULE

Digital Beauty Summit is built just like our in-person conferences, which, of course, you all know and love. We have a stacked schedule with an A-list line-up of speakers so we suggest taking notes along the way. 

Want the full lineup? Check out the play-by-play schedule to map out your big day. Please note, all times are listed in PDT (Pacific Daylight Time), as C&C headquarters is located in sunny Los Angeles. To find out what time a session is happening in your time zone, use this time zone converter. 

NETWORK

Networking is a huge part of our event and our Create & Cultivate Beauty & Self-Care Summit Attendees Slack Workspace is a great place to mix and mingle with your fellow Create & Cultivators before, during, and after the big day. We’ve created channels for every workshop and panel, as well as channels for international attendees, networking, and more! 

Attendees will receive a link to access our Create & Cultivate Beauty Summit Attendees Slack Workspace in our What to Expect newsletter on Monday, July 20th. This Slack channel will remain accessible until Friday, July 31st at 12pm PDT. Not familiar with Slack? Here are a few tips to get you started:

1. Download the Slack app to your phone, computer, or both

2. Complete your account profile with a profile photo, your name, and what you do

3. Public conversations will happen in the channels (ex: #networking) and are located on the left-hand side of the app. You can also start direct messages with others in the Slack workspace

4. Hit send too early on a message? Slack has an edit feature! Click the three-dot icon located on the right side of the message to open the drop-down of message options

5. We’re all about GIFs at C&C! Here are instructions on how to integrate GIPHY into your Slack account.

6. Our Slack workspace is a busy, happening place on the day of the event. Streamline the notifications you receive by using the “mute” feature on channels that don’t pertain to you. To mute a channel, simply open up that channel, click the three-dot icon labeled “more,” and select the mute option

7. Most importantly, be kind and respectful of others. If you don’t follow this rule, you will be removed from the Slack group

If you have any questions on the day of the event about navigating the schedule, accessing the workshop downloads, or anything else, you can drop them into the customer service channel in Slack.

THINGS TO PREP AHEAD OF TIME

Here are a few things to prep before the big day so it goes off without a hitch:

• Make sure you have a strong WiFi connection.

• Install Zoom on your desktop computer or laptop and test it out.

  • Zoom tips:

    • Find a quiet place to tune in. Try to situate yourself in a small room that does not have an echo. 

      • Try and stay away from noisy electronics and silence your cell phone and computer notifications for an optimal experience.

    • When possible, limit your internet connection to solely the device you’re using for the Zoom conference.

      • Set your phone to airplane mode, pause your television connection, ask others in your home to pause anything that may require a strong internet connection, etc. 

• Set aside your athletic gear and your mat (or towel) and fill up your water bottle for our morning moves session with Pound Fitness.

• Be sure to download the workshop assets so you can follow along with the expert in real-time. Note: Your exclusive workshop downloads will be available starting Saturday, July 25th via the exclusive Digital Beauty Summit site. 

• Dance along with the NetWerk Dance Movement instructors during a special NetWerk Dance Movement Session. Don’t forget to network with your fellow Create & Cultivators via our exclusive Digital Beauty Summit Attendees Slack Workspace.

• Don’t miss the opportunity to get real-time advice from small business owners, venture capitalists, and other experts during Mentor Power Hour presented by Mastercard.

  • Join the Mentor Power Hour Slack Channel and peruse the list of mentors who will be answering questions in real-time in hour-long Zoom webinars and choose your mentor(s). 

    • We have experts in everything from raising money to creating engaging content to growing a dedicated following on social media. If there’s more than one mentor you want advice from, don’t worry! You can hop from session to session over the course of the hour if you’d like. 

    • Don’t forget to jot down any questions you have for the mentor sessions ahead of time! You’ll be able to ask your Qs in real-time by typing them into Zoom’s Q&A feature.

GET SOCIAL

Stay tuned for exciting announcements and updates by following along on our social at @createcultivate. 

To access our custom Digital Beauty Summit IGS filters, head to @createcultivate on Instagram and click on the smiley face icon beneath our bio, or open your camera in Instagram and click on “browse effects” and search with keyword “createcultivate.” You can also search “ccselfcarebeautysummit” on Instagram to use our custom GIFs. 

Don’t forget to tag @createcultivate and use the hashtag #CCSelfCareBeautySummit for the chance to be featured in our Instagram Stories throughout the day!

C&C INSIDERS’ PERKS

Our Insiders get a ton of perks at all our events—and our Digital Beauty Summit is no exception. As an Insider, you get discounted ticket rate of $29.99 and you’ll have access to all of the panels and keynotes after the Friday, July 31st 5pm PDT cutoff via your C&C Insiders dashboard. Not an insider yet? Well, don’t miss out—you can sign up here. 

VIRTUAL GIFT BAGS

We know you want ‘em! Complete our post-event survey to receive an email packed with promo codes from some of your favorite brands, including OLLY, Codex, GOODFISH, NetWerk Movement, House of Lashes, The Perfume Bar, Vie Healing, the Honey Pot Co., and more. The survey will be sent out to all attendees on Friday, July 31st.

GIFT BOXES

Plus, the first 250 ticket purchasers will receive a gift box the week of event date featuring the following products:

• Pound Fitness RIPSTIX

• Juvéderm Lipstick Kit

• SheaMoisture 100% Virgin Coconut Oil Body Lotion & Body Wash

• Purely Elizabeth Strawberry Cauli Hot Cereal Cups

• Enavant Active Sports Bra

• House of Lashes Lash + Glue Set

• ECO Therapy CBD Mint Box

• J.R. Watkins Cleansing Hand Elixir

• Each & Every Lavender & Lemon Deodorant

• Juna Hemp Drops

• Mane Club Dry Shampoo

• Lora DiCarlo promo card

• Califia Farms Nitro Latte Oatmilk

Note: If you are one of the first 250 ticket purchasers, the C&C team will reach out to you prior to the event.

TECHNICAL DIFFICULTIES?

Live chat with a C&C specialist on CreateCultivate.com. You’ll see a “Chat With Us” pop-up in the bottom right corner of your screen. 

WE ARE SO EXCITED TO SEE YOU ONLINE! Who are you most excited to hear speak? Which workshop are you looking forward to most? Tell us in the comments below!

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Can You *Really* Check Email Once a Day? Why One CEO Says Yes

Photo: Daria Shevtsova from Pexels

Imagine a world where you only check your email once a day. Sounds pretty great, huh? Unfortunately, being that out of reach would have most employees fired on day one, but for Kate Unsworth, founder and CEO of London tech company Vinaya, a rarely checked inbox is her reality.

In an interview, Unsworth said she reduced her email traffic by 70% last month by turning on a 24/7 out-of-office note and only checking in occasionally. Why so distant? She, like so many of us, previously had a job that required her to read emails from the moment she woke up to the instant she fell asleep at night. After a quarter-life crisis, she got permission from her boss to only check her email twice each day and stay completely offline before and after hours. Yes, a miracle of sorts. And after seeing a huge improvement in her well-being and quality of work, she took it a step further after founding her own company that focuses on improving digital habits through technology.

Sadly, not all of us are currently in a place (yet!) where we can hop into our inbox once each day and only spend a total of five minutes on social media. Of course, a digital detox would be nice, but we also need those paychecks. Luckily, there are a handful of ways to establish digital boundaries to stay sane and still keep your boss happy.

1. Acknowledge you want to put up digital boundaries in the first place.  

It seems simple, but if you want to set digital boundaries for yourself, your boss has to be aware, too. And there’s no way that’s happening until you mention it. “First decide what you want to achieve by putting up boundaries, then once you’ve identified the goal, you can find the best boundary. For more efficient, interruption-free periods of work, turn your ‘out of office’ message on your email and messaging, but let people know how they can reach you if it’s an urgent matter. For example, they can give you a call if they need anything. Then if you get a call, you know you have to pick up,” says Cali Yost, CEO and founder of Flex + Strategy Group.

Don’t just say you want boundaries, though—make sure your employer knows why it’s important to you and your well-being.

“It can be stressful setting boundaries because you want to provide as much value as possible for your company, but you can’t sacrifice things you love. Be very clear with yourself on what you can compromise and what in your personal life you are not willing to change,” says Heather R. Ruhman, founder and president of Come Recommended.

2. Establish a regular stopping time.

This is key, especially in the beginning stages of a job. Once you’re in a solid routine of staying at your desk until 9 p.m. every night, it’s going to feel weird if you suddenly start leaving at 6. Since you spend the majority of your time at work, having set start and endpoints is crucial.

“While it may feel great to be needed all the time, it’s not healthy nor productive. Create a set time to cut off all work-related emails, messages, web searches, and phone calls. Your team will respect you more for valuing your personal life, and it will help you shift your mindset from work to home once you’ve established a defined time. It may be best to turn off email push notifications on your phone at your stopping time,” Ruhman says.

3. Download an app or plug-in to help focus on what’s important.

Unsworth says she uses Stay Focused to combine all her social accounts and keep her time spend scrolling through her newsfeed in check. Just think about how many hours you spend each day stalking through Facebook and double-tapping pictures on Instagram—it’s probably more than you think. Having emails to respond to all day can feel suffocating at times, but it’s always good to make sure your digital boundaries are set in and outside of the workplace. Because the last thing you want to do is spend the entire time you’re with friends and family with a phone glued to your face.

An original version of this article appeared on Levo. 

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This post was originally published on January 20, 2016, and has since been updated.

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How to Cultivate Confidence and Self-Love Inside and Out During the Social Media Age

Photo: Create & Cultivate

Despite the fact that it’s 2020 and the beauty industry has made major strides in ditching unrealistic standards, our appearance and our mental health are still very much intertwined. Of course, in the era of the selfie, it’s no surprise that social media has a lot to do with it. 

In recent years, frequent use of social media has been linked to increased feelings of loneliness, depression, anxiety, and envy. In fact, according to a recent survey, 60% of people using social media reported that it has impacted their self-esteem in a negative way.

But there’s good news: Beauty brands like OGX are putting out positive messages and prioritizing not only self-care but also self-love. With their campaign “Uncap the Love,” OGX is inspiring people to remove their self-imposed limits on love and let go of the things that are holding them back.

So, how exactly do you “uncap” your self-love and cultivate confidence inside and out during the social media age?   

To help us answer that question, Create & Cultivate along with our friends at OGX brought together a panel of powerhouse women for a candid conversation on uncapping self-confidence and self-love at our recent Digital Summer Camp summit.

Ahead, we’re sharing all the mic-drop moments from the conversation with Jessica Franklin, Kandee Johnson, and Melissa Alatorre. Prepare to write these down.

On tapping into your voice on social media...

“Always talk like you’re talking to your best friend. When you’re your most comfortable, when you’re your quirky, weird, unique, different self, that is going to be the you that people will fall in love with.” - Kandee Johnson

On getting real with your audience… 

“Other people are going through it too.” - Jessica Franklin 

“From posting my struggles, I realized everyone has them and people want to relate.” - Jessica Franklin 

“People can relate and feel like they’re not alone.” - Jessica Franklin

On being vulnerable with your followers...

“As long as my content is helpful, I’m willing to share it, even if it’s embarrassing.” - Melissa Alatorre

“I recently started opening up about my struggles with IBS and the response has just been incredible. I don’t mind sharing something embarrassing as long as it helps someone.” - Melissa Alatorre

On having grace for yourself during COVID-19…

“Go easy on yourself. If you have a day where you’re not productive, that’s okay.” - Kandee Johnson

“It’s okay to feel stuck. It’s okay to feel some type of way about this situation because we’re all going through it together.” - Melissa Alatorre 

On monetizing your account without alienating your audience…

“I have to genuinely like and use the product.” - Jessica Franklin

“If you don’t love the product and it’s not a genuine review and something that you would actually use, it’s not going to resonate with your audience.” - Jessica Franklin

On dealing with negative comments…

“You can get thousands of people saying wonderful things to you all day long, and it’s the one awful one that just gets to you.” - Kandee Johnson

“A miserable person—whether they’re upset, stressed out hurt—whatever the content of their heart is, that’s what’s going to spew out of them.” - Kandee Johnson

“If I’m going to reply, it’s going to be a reply with a lot of love. It’s never going to be a snapback or a clap back.” - Kandee Johnson

“It’s usually better to ignore it and leave that alone and go about your day and focus on the people that love you and do have positive things to say.” - Kandee Johnson

“If you’re following me just to be negative and give negative energy to my page, there’s no point. If I can, I’ll just ignore it, block, and just keep moving.” - Jessica Franklin

“You need boundaries on social media because everyone thinks they have privilege and access to you and that they can say whatever they want and that you’re not human.” - Jessica Franklin 

“Your platform is like your house, and you wouldn’t invite these people to come into your house and say these disrespectful and rude things.” - Kandee Johnson 

On finding the silver lining…

“When you’re at your worst, at your most rock bottom, you have nothing to lose, so you can start any new ideas.” - Kandee Johnson

On cultivating confidence…

“Confidence comes from knowledge.” - Melissa Alatorre

“Knowledge is power and that gives you confidence.” - Melissa Alatorre

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