10 Two-Minute Habits That Will Change Your Life
You haven't a moment to lose.
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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How to Give a Great Toast No Matter the Occasion
Remember the three B’s: Be brief, be brilliant, be gone.
Photo: Create & Cultivate
Whether you’re celebrating your work wife’s promotion or raising a glass of bubbly at your best friend’s wedding, knowing how to give a great toast is a life skill that’s worth mastering, but, of course, that’s easier said than done. When honoring someone with a toast, you want to be heartfelt, kind, funny, and poignant, which is no small feat (especially when you consider that 73% of people suffer from speech anxiety before giving a presentation or public speech), so we tapped two experts for some tips.
At our recent Future You Festive, Jeni Britton Bauer, the founder and chief brand officer of Jeni’s Splendid Ice Creams, and Brian Fairleigh, the brand education manager at Chandon, spilled the details on how to give a great toast, no matter the occasion. If you missed their must-watch workshop at our digital summit, don’t worry, we have you covered! Scroll on for Bauer and Fairleigh’s tried-and-true tips on how to raise a glass and give a memorable toast that won’t end in dreaded awkward silence or elicit eye rolls.
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.
Tip #1: Read the Audience
When preparing to give a toast, the very first thing you need to do is read the audience. “It's important to see who's in front of you,” advises Fairleigh. “Because what you're going to say to an audience of old businessmen versus your friends at your friend's wedding are totally different things.” Consider who will be raising their glasses with you and let that help inform the content of your toast.
Tip #2: Read the Situation
After you’ve considered your audience, you want to be mindful of the situation. "Sometimes you want to make jokes, sometimes you want to roast the person a little bit, sometimes you want to be very sincere and very from the heart," explains Fairleigh. Being mindful of the occasion will ensure your toast resonates with your audience.
Are you at a wedding where a heartfelt toast describing the happy couple’s meet-cute moment would be most appropriate? Are you raising a glass to your work wife’s promotion where that funny anecdote about how she accidentally signed off an email with “have a nice eek” will get a laugh? Be sure to take both your audience and the situation into account to give a cheers-worthy toast people will remember.
Tip #3: Keep It Short and Sweet
Just as important as reading the room, knowing your audience, and being mindful of the moment is knowing when to wrap it up. “I can't tell you how many times I've seen people give a toast where they absolutely crush it in the first couple of lines, but then, when they see that they're doing well, start taking risks and don't cut it off when they're still in their prime,” says Fairleigh. “Remember the three B’s: Be brief, be brilliant, be gone.”
Tip #4: Prepare
While toasting is meant to be improvisational, a little bit of preparation goes a long way, especially if you’re nervous. “There are a lot of templates that you can use if you're freaked out,” recommends Bauer. “Take someone else's speech and rewrite it for yourself because you will change it in such a way, based on your own life and your own experiences, that no one will recognize it.”
If you’re debating whether or not to use notecards as you prepare for giving a toast, Bauer is pro notecards. "It's not a problem to use cards if you have to, as long as you love people, you care about them, you care about what you're doing, and as long as you're speaking from the heart, it doesn’t matter," she notes. The most important thing is that your words are coming from a place of sincerity.
Tip #5: Be Authentic
Fairleigh's number one piece of advice for giving a great toast? Be authentic. "You just have to be authentic,” he says. “When you're giving a toast, people will see through it if you're saying something that you don't believe in." Speaking from the heart is always a good idea when honoring someone with a toast.
Tip #6: Practice
"Always, always practice," advises Fairleigh. "I mean it works for anything, whether your public speaking or whether giving a toast." Practicing your toast ahead of time will ensure that you’re prepared to deliver a memorable toast and help keep nerves at bay (along with a glass of sparkling Chandon wine, that is!).
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Where to Travel Based on Your Zodiac Sign
The Astro Twins share the top destinations that align with the stars.
Whether you’re an adventurous Aquarius or a venturing Virgo, your destination is written in the stars—just ask the Astro Twins! In search of inspiration for our next PTO-worthy vacation, we tapped the famous astrologists to map out our next trip in partnership with Alaska Airlines. “Your zodiac sign has a lot to say about your temperament, which means that people will respond to destinations in different ways,” explain Ophira and Tali Edut, the identical twin sisters otherwise known as the Astro Twins.
According to the astrological duo, “fire signs (Aries, Leo, and Sagittarius) are active and curious, preferring places where they can move around and explore. Earth signs (Taurus, Virgo, and Capricorn) enjoy serene environments that are both comfortable and natural,” says Astro Twins. “Air signs (Gemini, Libra, and Aquarius) are the communicators, so the social energy of a town will be the barometer of fun. Water signs (Cancer, Scorpio, and Pisces) are emotional and can be ultra-sensitive to their surroundings; a quiet place to recharge in between adventures is essential.”
Keep reading to find out where to travel based on your zodiac sign, but be forewarned, you’re going to start drafting your OOO message before you get to the end.
Editor's note: During COVID-19, travel restrictions are prone to change. Always check before departure and follow local guidance. Alaska Airlines is committed to your health and safety, learn more about Next-Level Care.
Aries: March 21 – April 19
Destination: Palm Springs
Why Aries Should Travel There: Wide-open sky and dry heat offer a relaxing climate for the zodiac’s freedom-loving fire sign. From its modernist architecture to the colorful characters who call Palm Springs home, this town boasts the perfect amount of quirk for originality-loving Aries.
What to Do: Soak up your RDA of socially distanced pool time at the area’s bespoke hotels. Then, pack a picnic (and lots of water) and drive 40 miles to Joshua Tree National Park where stunning boulder formations intersect with spiky trees and other desert flora.
What to Take: Swimsuits and hiking boots.
Top Travel Tip for Aries: Travel with independent companions who won’t mind when you trek off on a solo adventure here and there—you hate to wait!
Taurus: April 20 – May 20
Destination: Yosemite
Why Taurus Should Travel There: With its granite mountains, breathtaking waterfalls, and towering Sequoia trees, it’s little wonder that Yosemite captivated the heart (and lens!) of Taurus photographer Ansel Adams. This stunning destination will be eye candy for beauty- and nature-loving Bulls.
What to Do: While shuttle services aren’t operating, roads remain open to vehicles. Park at a trailhead and hike to the Mariposa Grove of Giant Sequoias or to the footbridge of the 317-foot Vernal Falls. Hoofing it isn’t required though! Visit Yosemite’s many vantage points by car for a stunning view of Half Dome, the park’s most famous rock formation.
What to Take: A camera (SLR and/or instant film) for your own landscape photography adventure.
Top Travel Tip for Taurus: Agree on budget before the trip to avoid overspending or having to pick up the tab for friends who don’t share your appetite for luxury.
Gemini: May 21 – June 20
Destination: Nashville
Why Gemini Should Travel There: Incredible music and a thriving local scene: those are two of a Gemini's favorite things, and this Tennessee enclave boasts both! In fact, like the dualistic Twin, Nashville's a little bit country and a little bit rock and roll. Thanks to its uniquely defined neighborhoods and districts, a journey to this city is like multiple trips rolled into one. It's a lively getaway for these mercurial folks who consider variety the spice of life.
What to Do: Snack on cayenne-drenched “hot chicken” while jamming to live music—along the storied Music Row or by spontaneous discovery of Nashville's talented street buskers strumming on the sidewalk. Head to lower Broadway to soak up a bit of honky-tonk, tip back PBRs, and try a fried bologna sandwich. Take a day to visit historic sites like The Grand Ole Opry and the bizarre Pantheon, which is a full-scale replica of the original Greek monolith.
What to Take: A bag (for hot sauce!) and cash for street musicians and tips.
Top Travel Tip for Gemini: Enjoy making friends in every new destination, but try not to abandon your travel crew in the process!
Cancer: June 21 – July 22
Destination: Bozeman
Why Cancer Should Travel There: Like the zodiac's crab, this low-key Montana city is an unexpected gem with plenty of charming surprises to unpack. Nestled in the Rocky Mountains, a short drive from Yellowstone National Park, Cancers can get their restorative nature fix here. The zodiac's foodies will love the culinary scene here too, which earned the city the nickname "Boz Angeles" for its upscale restaurants.
What to Do: Cancers love to feel cozy and "at home" while on vacation. Put on your finest fleece and take a stroll down the trendy Main Street for coffee and haute baked goods. This Millennial-friendly town has access to incredible outdoor activities that appeal to this sporty water sign. Ski at the world-class Big Sky, soak in the area's hot springs, and if your timing is right, go see Old Faithful erupt at nearby Yellowstone. For a day trip, the Montana Grizzly Encounter— a natural sanctuary built for rescued bears—will tug at sentimental Cancer's heartstrings.
What to Take: Trendy outdoor gear and a backpack.
Top Travel Tip for Cancer: Unless you feel totally comfortable with your travel mates, book your own room. You’ll need private time to reboot along the way.
Leo: July 23 – August 22
Destination: Puerto Vallarta
Why Leo Should Travel There: While a 2021 trip may include more siestas than fiestas, spending time in the sunshine is balm to this fire sign’s soul. The warm weather doesn’t hurt a bit either! With the Sierra Madre range flanking one side of PV and the Pacific on the other, there’s plenty of beauty for this aesthetic sign to enjoy. A dip in the ocean comes with the bonus of gorgeous mountain views… ahhh!
What to Do: Adventurous, romantic Leos can wander the cobblestone streets of this hilly port town. Stop along the way to sample the food, shop for colorful wares (flamboyant Leo’s weakness), and watch the sun turn crimson as it sets in the west. Jalisco, the home state of Puerto Vallarta, is one of the only Mexican areas designated to produce tequila. The bar scene might be limited in PV this year, but festive Leos can schedule a tasting of the area’s spirits.
What to Take: Sunscreen and ibuprofen.
Top Travel Tip for Leo: Don’t expect people to keep up with your “go, go, go!” agenda. You may have to rotate companions for different activities or make new friends along the journey.
Virgo: August 23 – September 22
Destination: Austin
Why Virgo Should Travel There: Let's be clear: sitting around a pool all day is not a Virgo's idea of a fun vacation. These curious, sociable folks need to move around. And they usually show up to a destination with a long list of attractions that they've diligently researched. Finding the best of anything keeps Virgos entertained. Hey, this is the zodiac’s purist and perfectionist we’re talking about! From food trucks to indie boutiques to music venues, exploring Austin will keep this trivia-loving sign engaged.
What to Do: A Virgo’s journalistic curiosity could spin out in Austin! Idea: Organize an itinerary in a streamlined way. Pick a category per day and go exploring, with a camera in tow to record adventures on social media. The city’s famous graffiti and street art is the perfect subject matter for a #MuralMonday. Sample the city’s food trucks and craft brewery tour for #TastingTuesday. Staying fit and active is important to this earth sign. Bike around Austin on a colorful cruiser and get a great upper body workout kayaking down Lady Bird Lake.
What to Take: Selfie equipment like a tripod and remote shutter.
Top Travel Tip for Virgo: Read the reviews and travel blogs, and scout out the area before your trip. Arrive with a list of recommended activities and venues—and try not to be too critical if they don’t live up to your standards.
Libra: September 23 – October 22
Destination: San Francisco
Why Libra Should Travel There: Leisurely Libras can restore their balance in this laid-back Pacific Northwest metropolis. Take in the urban landscape at any of San Francisco’s 220 parks—that’s one every half-mile, and more than any other U.S. city boasts. The top-notch culinary and cocktails scene provide a social fix for outgoing, culture-loving Libras, even while distancing. Take-out or patio dining?
What to Do: Romantic Libras can reprise the art of the promenade, strolling along Fisherman’s Wharf and to Baker Beach for a view of the Golden Gate Bridge. While a bit more planning is required, tickets can be purchased in advance for many of the city’s attractions. With its towering pagoda and 9,000-lb. Lantern of Peace, serene Libras can reclaim their Zen wandering through the Japanese Tea Garden in Golden Gate Park. The Conservatory of Flowers is also in here, providing eye candy for aesthetic Libras with its array of rare tropical blooms.
What to Take: A warm, water-repellent jacket for moments where the fog covers the sun.
Top Travel Tip for Libra: Wake up early to primp so you don’t keep your travel companions waiting—but avoid traveling with people who rush you.
Scorpio: October 23 – November 21
Destination: Anchorage
Why Scorpio Should Travel There: Mysterious Scorpios have been accused of being “icy” at times, but we’re not judging! These ultra-cool waters signs will feel right at home in Anchorage, Alaska where the area’s glaciers sparkle like wonders of the world.
What to Do: Drive two hours to see the Portage Glacier—and if you’re feeling sporty, hit the Trail of Blue Ice, a 7.1-mile path that can be hiked or biked. More two-wheeling adventures await back in Anchorage where snow biking has become a popular way to zip through the sparkling powder and across frozen lakes. Scorpios are night owls and good thing for that! From September to April, the Aurora Borealis (Northern Lights) paint the night sky brilliant hues—a must-see phenomenon for this alchemical sign.
What to Take: A book to read by the fire.
Top Travel Tip for Scorpio: Bring your creature comforts along for the journey: favorite toiletries, your own pillow, books, and a journal for recording late-night reflections spurred by the trip.
Sagittarius: November 22 – December 21
Destination: New York City
Why Sagittarius Should Travel There: Have sneakers, will travel! Outdoorsy Archers don’t mind bundling up for an urban odyssey—especially in a place like New York, where there’s potential for discovery around every corner. Although restrictions have been especially tough on this globetrotting sign, the international flavor of NYC can feel like its own kind of passport stamp.
What to Do: Head to lower Manhattan, then walk across the iconic Brooklyn Bridge to visit the birthplace of legendary Sagittarians Jay-Z and Frank Sinatra. Stop into a pizza shop for some of the best slices you’ve ever tasted. While suspended between NYC and Brooklyn, marvel at the magnificent skyline and the Statue of Liberty. You may suddenly understand why people believed that the streets here were paved with gold.
What to Take: A jumbo-sized bottle of hand sanitizer.
Top Travel Tip for Sagittarius: While you love to discover an area when you arrive, do some preliminary research—at the very least to reserve a rental car and hotel!
Capricorn: December 22 – January 19
Destination: Jackson Hole, Wyoming
Why Capricorn Should Travel There: The zodiac’s mountaineering Goat will feel right at home among the peaks and valleys of Jackson Hole, Wyoming. Sporty Capricorns can take advantage of world-class skiing and rock-climbing opportunities. The less daring of this sign will revel in the natural wonders surrounding this town, like Yellowstone National Park.
What to Do: Fill your lungs with fresh air as you hike (or bike!) the alpine trails of Grand Teton National Park. Take a short drive to Yellowstone National Park, home of 500 geysers, including Old Faithful. Stay alert, because you might just spot a moose, bear, or bison along your trek.
What to Take: Binoculars for viewing the native wildlife.
Top Travel Tip for Capricorn: Scout out “the best” of everything before the trip, from restaurants to bars to beaches. Traveling unprepared gives you anxiety.
Aquarius: January 20 – February 18
Destination: Seattle
Why Aquarius Should Travel There: This Pacific Northwest technology hub is the perfect playground for sporty, innovative Aquarians. With drivable day trips to mountain ranges, snowboarding, skiing, and stunning hikes are easy add-ons to a trip here. Since Aquarius is the sign that rules social change, the city’s historic activism could be a draw for these cosmic revolutionaries.
What to Do: Seattle is dotted with quaint neighborhoods, each one charming visitors with indie boutiques (hello vintage!), coffee culture, urban parks—and on a clear day, a view of the majestic Mt. Rainier. Ride a ferry to one of the surrounding islands for a day trip. Pick up freshly caught seafood and farm-fresh produce at Pike Place Market, which spans several city blocks in the heart of Seattle’s downtown.
What to Take: A travel mug for sipping the roasts from Seattle’s storied coffeeshops.
Top Travel Tip for Aquarius: Don’t overbook your itinerary. Following spontaneous whims could lead to a much better time than planning every hour!
Pisces: February 19 – March 20
Destination: Maui, Hawaii
Why Pisces Should Travel There: Nothing soothes the zodiac's mermaid (or merman) like a beach vacation. This blossoming Hawaiian paradise delivers all the magic that Pisces live for. No matter their GPS coordinates, this laid-back, ethereal zodiac sign is always on "island time." The unhurried pace of Maui offers plenty of time to dream, meditate, and download divine inspiration for their many creative projects.
What to Do: Splash in turquoise waters, munch on tropical fruit, nap to music under an umbrella in the pristine sand—white or black lava rock, depending on the beach you choose. Unwind with a mug of cava. Sleep. Repeat. Once thoroughly relaxed, snorkel with "fellow fish" at Honolua Bay or Five Caves—a site for sea turtles, unicornfish, pincushion sea stars, and reef sharks! When you need some shade, cool off under the massive, 16-trunk Lahaina banyan tree which rises 60 feet in the air and spans the length of a city block!
What to Take: A sketchbook or dream journal—and crystals to charge by the ocean (for the woo Pisces out there!)
Top Travel Tip for Pisces: Book a quiet room so you can sleep and dream with minimal interruptions—rest is key for your vacation rejuvenation.
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5 Simple Ways to Make Smarter Snack Choices While Working From Home
Practical tips for mindful eating habits.
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.
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I Launched a Non-Profit Women's Health Website With $0 and No Experience in Web Design
It’s the “Wikipedia of Mastectomy.”
“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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5 Ways Fear Can Propel You as an Artist
Don’t let it hold you back.
“
When you use your greatest fears to guide you in your creative work, you uncover the deepest, most genuine pieces of yourself—in your life, and in your art.
—Meera Lee Patel, Artist and Author of “Create Your Own Calm”
Shifting your perspective toward fear and approaching it as something that can help you, rather than harm you, is key in allowing fear to move you forward. When you pull fear towards you and listen to it more closely, you discover that as an artist, it’s one of the most useful tools you have. Here’s why.
1. Vulnerability connects you with others.
Making work that is honest, straight from the heart, and that allows others to see you for who you are is terrifying.
It’s not easy to feel exposed, and especially when unveiling yourself means inviting others to judge and critique you. You trim your words and soften your emotions, creating work that is watered-down and accessible, not realizing that you’re doing yourself (and your work) a disservice.
The truth is that the world wants your raw, unfiltered work—writing that bites, paintings that elicit emotion, films that cause you to question the thoughts you think and the actions you take. Vulnerability is a road that brings you closer to others, and when you make art that reflects who you are, it brings you closer to yourself, too.
2. Creating from pain encourages healing.
The fear of letting go is rooted in a fear of the unknown and a belief that anything you haven’t experienced yet will negatively affect you. Your brain is designed to protect you, and that often means staying in the same place—after all, what you haven’t discovered can’t hurt you.
Focused on self-preservation, your brain refuses to acknowledge that beauty lies in the unknown. If you draw your pain closer, you can creatively draw from your well of history to create art that is healing for you and for others. Eventually, you’ll find that you’re shaping a whole new future filled with surprise and delight.
3. Self-reflection leads to the best work.
The fear of looking within is scary, and you might be unsettled by what you find. What if your imposter syndrome begins to take over? What if you uncover painful memories that haven’t yet healed? As artists, we procrastinate because we think we need to be the perfect version of ourselves to make perfect art.
Art isn’t perfect, though. In fact, the best work has visible flaws, marks, and outlines that explain who the artist is and how the artist thinks. The stories that you have hidden inside you are the ones other people want to see, and the only way you can share them is by taking the time to uncover them.
4. Honest work draws a loyal audience.
How often have you created something that you thought another person would like, instead of drawing the lines or choosing the colors you were actually pulled towards? It usually takes a long time (and building up a well of confidence) to realize that when you make the work you’re meant to make, the people who connect with it the most will find it and support it because they find themselves in it.
5. Failure is a door to creative growth.
As an artist especially, it’s tempting to continue to creating work in the same voice or style that has become comfortable, brought you success, or that already resonates with your audience. The fear of failure can convince you that any step in a new direction will be a mistake and one that will erase any progress you’ve already made. The chance for failure is the chance to learn something new—to begin again. As an artist, it’s a beautiful opportunity for growth.
If you welcome failure into your creative process, you’re inviting more than the opportunity for success or learning new skills into your life—you’re inviting creative evolution. The more open to failure you are, the more chances you will take in your art. You can try new techniques, experiment with media, and try on different creative voices until you find the one that feels most authentic to you. Nothing is more important than continuing to grow as an artist.
As an artist, you have a responsibility to respect yourself and your work by making sure it is an honest reflection of who you are and how you interpret the world around you. When you use your greatest fears to guide you in your creative work, you uncover the deepest, most genuine pieces of yourself—in your life, and in your art.
About the Author: Meera Lee Patel is a self-taught artist and the author of “Create Your Own Calm.” She creates work to inspire and encourage others to connect with themselves, each other, and the world around them. She lives in the northern woods of Nashville, Tennessee.
“Create Your Own Calm” by Meera Lee Patel
$16
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A Step-by-Step Guide to Release You From Fear’s Grip
Don’t let fear stop your growth and kill your dreams.
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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How to Cultivate Confidence and Self-Love Inside and Out During the Social Media Age
Some of the biggest forces in beauty share their thoughts.
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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Ask an Expert: How to Take Back Your Time and Get More Out of Your Days Without Running Yourself Ragged
Nix those low-value tasks from your to-do list.
We’ve been spending a lot of time at Create & Cultivate HQ discussing how we can best show up for and support our community during this uncertain time. Community is at our core, and connecting with others through one-of-a-kind experiences is what we love to do. While the world has changed, our mission has not. We’re committed to helping women create and cultivate the career of their dreams, which is why we’re proud to announce our new Ask an Expert series. We’re hosting discussions with experts, mentors, and influencers daily at 9 am, 12 pm, and 3 pm PST on Instagram Live to cure your craving for community and bring you the expert advice you’ve come to know and love from C&C. Follow Create & Cultivate on Instagram, check out our Ask an Expert highlight reel for the latest schedule, and hit the countdown to get a reminder so you don’t miss out!
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Start believing that you actually deserve to be happy, regardless of whether or not everything on your to-do list gets done.”
—Whitney A. White, Creator of Take Back Your Time
We've all been known to “rise and grind,” but as we’ve had to learn the hard way, activity is not the same thing as productivity—it's time to bid adieu to the "I'm so busy" mantra. More often than not, attempting to tackle a never-ending to-do list just leads to feeling stressed, burnt out, and, ultimately, unfulfilled.
In this installment of our Ask an Expert series, we asked Whitney A. White, the creator of Take Back Your Time, to share her expert time management tips. Ahead, she breaks down four critical mistakes that are holding you back from living the life that you want and the actionable steps you can take to break these bad habits and get more out of your days.
Scroll on for her tried-and-true tips for maximizing your time, honing your focus, and avoiding burnout. If you missed the conversation, you can watch it in full here, and be sure to tune into our next Ask an Expert conversation on Instagram Live.
Mistake #1: Taking pride in being busy.
“Stop thinking that working like crazy and being exhausted is some kind of badge of honor.”
“When you’re on the verge of burnout, you’re less efficient, less effective, and way more prone to mistakes. You are juggling so many different balls that, at any moment, they could all come crashing down.”
“If you keep doing this, you’ll be trapped in the anxious feeling that everything could fall apart at any moment.”
Step #1: Prioritize outcome over activity.
“Focus on outcomes over activity. When you get off that hamster wheel and focus on outcomes, you can stop being busy and getting the most important things done.”
“Prioritize achieving the goals that really matter and taking pride in accomplishing what you truly want to do.”
Mistake #2: Trying to tackle to never-ending to-do lists.
“Stop feeling like you need to do every single thing that ends up on your to-do list.”
“We all intuitively know that some things are more important than others, but when we’re trapped in the realm of the never-ending to-do list, getting anything done feels like an accomplishment.”
Step #2: Nix low-value tasks.
“Not everything on your to-do list absolutely has to get done. You want to be investing your precious time in the tasks that are truly most important in your life.”
“This will give you the brain space to focus on high priorities that really matter. You will start to feel empowered. Remember, you have a choice in what you do with your time.”
Mistake #3: Thinking only you can.
“Get over feeling like no one else can do as good of a job as you can.”
“Because you think no one else can do as good of a job as you can, you’re afraid to let go. You end up convincing yourself that you have to do everything yourself.”
“By making this mistake, you walk around with the weight of so many responsibilities on your shoulders.”
Step #3: Delegate, delegate, delegate.
“You are not the only competent person on the planet.”
“When you delegate, you can reap the benefits of applying laser-like focus to the tasks that truly matter to you.”
“True focus feels like you are operating at your peak level and you know that nothing can get in your way.”
Mistake #4: Sacrificing what you can’t get back
“Stop believing that you have to sacrifice your health, wellness, and happiness in the present in order to get where you want to go in the future.”
“When we over-index in one aspect of our lives and neglect the others, we end up feeling unfulfilled because there are parts of ourselves that we’re not letting flourish.”
Step #4: Give yourself permission to prioritize your own happiness.
“Start believing that you actually deserve to be happy, regardless of whether or not everything on your to-do list gets done.”
“Enjoy your life today in the here and now. Invest your time in the ways that you really want to—you don’t want to be grinding all the time just to feel unfulfilled.”
“That feeling of freedom and personal fulfillment is truly priceless.”
About the Expert: Whitney A. White is the founder of Afara Global, an organization that helps startups, corporate innovation teams, and nonprofits launch and scale new products and services. She is also the creator of Take Back Your Time, a transformational coaching program designed to help business leaders get on a clear path to achieving the goals that matter to them most. Follow her on Instagram.
Tune in daily at 9 am, 12 pm, and 3 pm PST, for new installments of Ask an Expert.
Follow Create & Cultivate on Instagram, check out our Ask an Expert highlight reel for the schedule, and hit the countdown to get a reminder so you don’t miss out. See you there!
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Opinion: Why You Should Make a PPT (People, Places, Things) List to Own This Chapter of Your Life Right Now
One founder explains just how powerful this practice can be.
Photo: Courtesy of Ariel Upton
When I was in my early twenties, my life guru and now business partner, Betsy Tomlinson, a woman forty years older than I, introduced me to a ritual she had created earlier in her career.
For each season and chapter, she kept detailed lists of the most important people, places, and things in her life. In her beautiful scrawl, she filled pages of hand-selected Italian leather journals (her favorite) with notes like:
3 pm at The King Cole Bar
Chatting with Ricky at Blue Agave over a margarita—extra ice
Long late lunch with C at Bistrot Margot
Watching the sun dance through the apartment in the afternoon
The first day of planting season
White taper candlesticks
There was no intent for what the list accomplished other than it helped her acknowledge and appreciate the things she held dear. With each list, she cemented the people who meant the most to her, the places that brought her the most comfort, and the things that elevated her life.
I adopted this practice immediately. Today, we formally call it a people, places, things (PPT) list. I was 22, newly graduated, a fresh young professional living in downtown Chicago. My list looked something like this:
M&M—new coworkers who make 9:00-5:30 too much fun
Summertime picnics in the park
My bright coral H&M dress
Fuji (my pet name for my first city bike) and taking rides by the lakefront
The Curse (a Wrigleyville dive bar that was our very own version of Cheers)
A decade later, I can vividly see these people, places, and things, and the impact they had on my daily life. I can reflect and see with absolute clarity that these were the things that made my life feel right and feel like mine at the time.
While it’s been nearly ten years since Betsy introduced me to this practice and my lists have changed often, direct reflections of the distinct chapters of life following the thread of new jobs, new friends, new cities, and new focuses.
Focus.
This is what this practice has brought to my life. As we grow we are essentially in a phase of constant expansion if we allow ourselves to be. There is always room for more—more growth, more experience, more interests. And while more can be appealing, it can also be terribly distracting. More pushes us to go wide, instead of going deep.
It’s important to recognize that there are seasons for more just as there are seasons for less.
Enter COVID-19. This pandemic, while completely without a playbook or any certainty on what the other side of this will look like, is a transition at its core. Similar, not the same, to transitions we’ve all navigated before: new job, new city, new spouse, new child, new chapter, new season.
This transition is begging for a PPT list all it’s own.
I’ve lost track of what day of quarantine I’m on, the days of the week continue to lose their pre-corona meaning, and the lines of time continue to blur. As a result, I’ve found myself more and more distracted by the bombardment of constant communication with dozens of people I haven’t spoken to in years in addition to my closest people and colleagues. There’s no shortage of suggestions for new things to do or try at this time to fill the hours. My relationship with place has been forced to change. The newness and the change of it all can be overwhelming.
So I sat down and started the age-old practice of creating my PPT list for this chapter of life. Once again, this exercise helped me deduce what is essential vs. what is a distraction in this new season we’ve been forced into.
Today, my list looks something like this:
The blue couch in my living room
My garden
Himalayan Salt Lamp
Grunty (my car) 2006 Volvo station wagon
Puzzles (I can’t believe I love puzzles)
Aunt Bonnie’s recipe for soda bread
My Morning Rightness Writing Group
A very short list of people who bring me comfort
Tracy Anderson workouts
The bathtub
In response to the pandemic, we, like so many others, pivoted our business strategy. What once was a focus on printed copies of a journal only available in the United States and in-person events, gave way to a digital edition that could reach anyone anywhere, and online events. I was so skeptical about the latter.
On March 15th, just as the world turned upside down, I put a casual message out on Instagram, “If anyone wants to meet for 30 minutes to reflect on a daily journal prompt and share our answers, send me your email.” Today, 50+ women from around the world participate in “morning rightness” on a bi-weekly basis from six countries and 10 states.
Last week, I invited them to write and reflect on their own PPT list. I had no idea that this prompt would spur so much emotion in the group and myself. I found myself crying when it was my turn to share, so moved by their reflections on how they viewed their lives today. I was amazed by their resilience and commitment to celebrating the people, places, and things they love most as they are right now.
As you navigate the pandemic and the inevitable transition that follows, how can you focus your energy on the people, places, and things that delight you instead of those that drain you?
How can you unapologetically prioritize your essentials and let the rest fall away?
If you want more, sometimes you have to reach for less.
Writing Activity: Make a list of the 10 people, 10 places, and 10 things that mean the most to you right now. Continue to refine your PPT list as you move through different chapters or seasons of life.
About the Author: Ariel Upton is on a quest to do it right every day of her life and help others do the same. She is the co-founder of The TODAY I DID IT RIGHT™ Approach and Self-Connection Journal. She is an intentional activator in all of her work as an author, writer, speaker, and mentor. To individuals, corporations, and communities, she is a careful coach that champions self-connection through writing into existence. Ariel believes living a right life on a daily basis is the secret to living a right life. She is an American ex-pat (former Chicagoan, forever Floridian) living in Sweden, where you can currently find her gardening, writing, and exploring the countryside @todayididitright.
TODAY I DID IT RIGHT is generously offering Create & Cultivators a15% discount on The TODAY I DID IT RIGHT Digital Edition. Simply enter code "CC15" at checkout.
I Took CBD Oil Every Day for a Week to Ease My Anxiety—Here’s What Happened
The C&C team put daily drops, softgels, and relief creams to the test.
Photo: Courtesy of Equilibria
Given that we’re in the midst of a global health crisis of unprecedented proportions, it’s safe to say anxiety levels are at an all-time high right now. In an effort to help lower our cortisol levels, we partnered with our friends at Equilibria—a science-backed CBD brand created by women, for women—to put their line of premium daily drops, softgels, and relief creams to the test.
For the uninitiated, CBD is a natural ingredient found in hemp flowers (and doesn’t induce an intoxicating effect that makes you feel “high”). Though the science behind CBD's effectiveness for treating anxiety, pain, and insomnia is still a work in progress, it’s stress-reducing benefits certainly look promising. "In this unregulated market, quality varies considerably from brand to brand, and even when using a high-quality product, dosage, and delivery techniques are highly personal," explains Equilibria CEO and co-founder Coco Meers. "Finding balance through CBD is our mission, and delivering on that promise requires an impeccable, standardized product, and investing in education and clinical support."
Given that it takes time, consistency, and the right dosage to experience the full effects of CBD, we decided to put these products to the test every day for a week and log the results. Here’s what happened.
The Product: Equilibria Daily Drops ($47 with code “createcultivate”)
The Goal(s): Stress relief and better sleep!
The Taste: The drops have an earthy taste, not medicinal or too strong!
The Ease of Dosage: I love that they connect you with a CBD educator from their team that helps you with how/when you should dose. They check in on you to adjust as needed.
The Effect(s): I'm a new mom with a nine-month-old and even though she sleeps through the night, I have not been, and I find myself waking up on her old newborn schedule. I’ve been taking 1 1/2 droppers full at night and find that I don’t wake up as many times during the night. I also wake up so much more refreshed. My job as an account manager is super fast-paced and I often find it hard to wind down at night. This dose has really helped me to feel calm, wind down, and sleep much better!
Equilibria
Daily Drops
$58 ($47 with code “createcultivate”)
The Product: Equilibria Relief Cream ($47 with code “createcultivate”)
The Goal(s): Relief from aches, pains, and soreness.
The Scent: It has a lavender and rosemary scent.
The Ease of Application: Once mixed, the application was very simple. Over the course of the next seven days that I used the product, I noticed it began to solidify and become a similar texture to a moisturizer. The application was still pretty easy. I do wish the mouth of the container was larger, and I felt like it took multiple attempts to get the amount of the product needed for use.
The Effect(s): This was the first time I've used a CBD cream, and I am honestly so thrilled with the results. I've always known that I carry my stress in my neck and shoulders so these areas were my first test. The cream provided instant relief, and as the week went on, I began to notice that I was waking up less sore each day. With not having a true office desk set up during this time I've noticed a lot more tension in my neck and shoulders and the cream is working wonders. I've also applied it after a workout and notice I am less sore the next day as well. It's really helping my recovery time. I am truly so grateful this product came into my life during this time. It's keeping my body at ease!
Equilibria
Relief Cream
$58 ($47 with code “createcultivate”)
The Product: Equilibria Daily Softgels, Extra-Strength 25mg (30ct) ($92 with code “createcultivate”)
The Goal(s): Stress-relief, migraine-relief.
The Taste: I’ve test-run flavored CBD drops and oils in the past as a sleep-aid and for stress-relief, but I wanted to see which CBD product fit my daily WFH routine best in terms of ease and efficiency, if I’m being honest. The plus-side of an unflavored option is that I can eliminate a couple of steps and just take it with a gulp of water, which I always replenish throughout the day and have handy at my WFH desk at all times.
The Ease of Dosage: This was my first experience trying CBD in softgel form. I loved the Equilibria packaging and the dosage instructions were super easy to follow, but the game-changer for me was turning to the how-to video on the Daily Softgels product landing page which featured a Dosage Specialist breaking everything down for me. That helped a ton.
The Effect(s): I started to incorporate the softgels into my daily routine starting Sunday, April 26 evening with the goal of taking one (1) softgel in the mornings after a light breakfast for five consecutive days. (This was the week leading up to our inaugural Money Moves Digital Summit, so it was all hands on deck!) I wanted to be proactive about my stress-levels during this time by getting enough sleep, eating well, and fitting in a 30-minute sanity walk in the afternoons. Day 1-3 felt like an “orientation” for me, I stuck to the morning ritual I set for myself each day and was feeling focused and good. On Day 4, I woke up with a gnarly migraine—these are rare for me, and I attribute it to a high-stress, exciting week, the great news was that it started to mellow out throughout the day. Phew! Day 5 went off without a hitch, all was calm and I felt energized for the weekend. I’m currently on week two with my Daily Softgels, and I am excited to see how things progress after a month.
Equilibria
Daily Softgels, Extra-Strength 25mg (30ct)
$115 ($92 with code “createcultivate”)
The Product: Equilibria Daily Drops ($47 with code “createcultivate”)
The Goal(s): Stress relief, and insomnia
The Ease of Dosage: Dosage was super easy and straight forward. Keeping product by my bed made it easy to incorporate into my evening routine.
The Effect(s): Definitely relaxed me faster, and helped me get ready for bed. Normally, with everything going on in my day-to-day, I go to bed thinking of all of the things I need to finish or do the following day. After taking this, it helped me chill out and disconnect in some way to fall asleep faster and thus get a better nights rest to accomplish everything the following day!
Equilibria
Daily Drops
$58 ($47 with code “createcultivate”)
The Product: Equilibria Relief Cream ($47 with code “createcultivate”)
The Goal(s): To relieve muscle tension from stress and to aid sleep.
The Scent: Immediately upon opening the balm I loved the herbal scent. So many of the CBD creams I’ve used in the past tried to mask the smell and that was always a turnoff for me. I’m also allergic to a lot of fragrances (even natural ones can make me sneeze) so I appreciated how simple and stripped back this one is. It smells like the source it was made from which for me, is a sign that it isn’t filled with anything synthetic and instead, focuses on the ingredients that will work and treat the area I need it to.
The Ease of Application: It has a beautiful balm-like consistency that is easy to apply. The nourishing ingredients of activated full-spectrum hemp flower oil, coconut oil, and shea butter make this a cream that works overtime in terms of relief—it eases muscle tension while providing intense hydration. I applied it to the back of my neck and shoulders to relieve stress and tension from sitting at a computer all day right before I went to sleep each night. I also used it for areas that were sore from a hard workout the day before such as my lower back, thigh, and calf muscles.
The Effect(s): In recent years, I’ve become less reliant on traditional medicine for aches and pains and instead, tap into my body and diet first to understand where it’s coming from before masking it. When I do need relief from cramps, anxiety, stress, or tension, I reach for relief creams with CBD because it just targets the area rather than numbing my whole body. This relief cream has been a nightly ritual for me. I prefer a topical cream because it absorbs into the skin without entering the bloodstream and helps to calm the tension so I can fall asleep naturally without any after-effects. I wake up feeling refreshed and ready to go the next day.
Equilibria
Relief Cream
$58 ($47 with code “createcultivate”)
The Product: Equilibria Daily Drops ($47 with code “createcultivate”)
The Goal(s): Uninterrupted sleep.
The Taste: As an irregular CBD user, the taste took some getting used to.
The Ease of Dosage: I love dropper applicators. Taking my nightly dosage was quick and painless.
The Effect(s): The first few nights required some guessing and checking. On nights when I couldn't get my full 8+ hours of sleep, the required dosage left me feeling groggy in the morning (in a good way though—I was so relaxed and comfy I didn't want to get out of bed). I played around with the dosage after those first few nights and found that 50-75ml was my personal sweet spot. I love it! Usually, I wake up in the middle of the night to use the bathroom or re-position, but the nights I've used the Daily Drops I sleep straight through the night, uninterrupted. Excited to use these more on weekends when I'm able to sleep in!
Equilibria
Daily Drops
$58 ($47 with code “createcultivate”)
The Product: Equilibria Relief Cream ($47 with code “createcultivate”)
The Goal(s): Relief from muscle aches and soreness.
The Scent: Herbaceous with hints of lavender, eucalyptus, and rosemary.
The Ease of Application: The cream is really thick and is more balm-like than cream -like. It melts into the skin quickly and easily, but it did make my hands quite oily.
The Effect(s): I was training for a half marathon when the stay at home order was put in place. Now, I’ve been working out indoors and doing a lot more strength training, which my body is not used to. (Let me tell you, if you’re looking for a tough workout, enroll in Kirsty Godso’s Burn program on the Nike Training Club app.) I’m typically skeptical of CBD products, but this relief cream has been a game-changer. When I wake up with sore muscles, I rub on this cream and notice an almost immediate difference. Over the course of a week, I have to say, this cream made me a CBD convert.
Equilibria
Relief Cream
$58 ($47 with code “createcultivate”)
The Product: Equilibria Daily Drops ($47 with code “createcultivate”)
The Goal(s): Stress relief and uninterrupted sleep.
The Taste: Honestly, the taste was not as strong as I had initially anticipated. I didn't mind the overall taste, it does linger a little bit after you swallow but for the most part it was relatively minimal for me.
The Ease of Dosage: The dropper was super easy to use and very helpful to count out the amount of drops that I wanted with every use.
The Effect(s): Overall, I really enjoyed this product. This was my first foray into CBD in droplet form, and I was happily surprised. I will definitely continue to use it for my nighttime routine as it significantly helped me sleep better. I did wake up a little groggy some days, but maybe that was just because I got too much REM sleep.
Equilibria
Daily Drops
$58 ($47 with code “createcultivate”)
Our friends at Equilibria are offering Create & Cultivators an exclusive 20% discount with the code “createcultivate.” Head to Equilibria to shop now.
Photo: Courtesy of Equilibria
As per FDA guidelines, Equilibria is not intended to diagnose, treat, cure, or prevent any ailments or disease. As always, consult with your physician before starting any new program that may interact with your current health plan.
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Ask an Expert: How to Reduce Anxiety and Fear Right Now
A life coach shares her tips for how to cope.
We’ve been spending a lot of time at Create & Cultivate HQ discussing how we can best show up for and support our community during this uncertain time. Community is at our core, and connecting with others through one-of-a-kind experiences is what we love to do. While the world has changed, our mission has not. We’re committed to helping women create and cultivate the career of their dreams, which is why we’re proud to announce our new Ask an Expert series. We’re hosting discussions with experts, mentors, and influencers daily at 9 am, 12 pm, and 3 pm PST on Instagram Live to cure your craving for community and bring you the expert advice you’ve come to know and love from C&C. Follow Create & Cultivate on Instagram, check out our Ask an Expert highlight reel for the latest schedule, and hit the countdown to get a reminder so you don’t miss out!
“Resilience is something that you can cultivate.”
—Michelle Kuei, Author, Life Coach, Speaker, and Founder of elevatelifecoaching.org
If you’re feeling anxious as a result of COVID-19, your’e certainly not alone. In fact, more than one-third of Americans (36%) say that coronavirus is having a serious impact on their mental health and most (59%) feel that coronavirus is having a serious impact on their day-to-day lives, according to a new poll by the American Psychiatric Association.
For tips on how to cope with anxiety and fear in the midst of this crisis, we tapped Michelle Kuei, an author, life coach, speaker, and the founder of elevatelifecoaching.org, for the latest installment of our Ask an Expert series. Ahead, we’re sharing three actionable steps she swears by for dealing with anxiety and fear during coronavirus and beyond. Be sure to follow Create & Cultivate to tune into the next conversation.
Step 1: Understand Your Fear
“You’re probably familiar with the following acronym: Fear is false evidence appearing real. It’s our body’s natural response to the unknown.
So, here are a few empowering questions to ask yourself to start understanding your fear:
1. What are you telling yourself when you are afraid?
2. What are you afraid of?
3. Is what you’re afraid of real? (Avoid falling into the trap of that acronym.)
4. How likely is it that what you’re afraid of is going to happen?
Recognizing fear is step one, and now you have a choice: you can run away from fear or you can overcome it by creating a safety net.”
Step 2: Create a Safety Net
“Start by asking yourself: What is the worst thing that can happen? You might lose your business, you might lose your job, you might not be able to pay your rent. Think through all your worst-case scenarios and write them down.
Then, look at your worst-case scenarios and ask yourself: How likely is it that it’s going to happen? If you feel like the worst-case scenario is a likely outcome, come up with a plan. Planning can help us reduce some of the unknowns and can help alleviate the fear and stress that comes with uncertainty.
Another way to manage fear: Fake it till you make it or, as I like to say, face it till you get it. Start thinking about your fear as a part of you and you don’t need to get rid of it. The fear is showing up because it wants to protect you. Instead of resisting it, walk with it.”
Step 3: Cultivate Resilience
“I recommend that everyone keeps a judgement journal. Journaling is a great way of keeping track of what happens and as an outlet for our emotions.
To start a judgement journal, here’s what you do: Keep track of your negative thoughts, and for each negative thought, come up with two different ways of looking at it.
This is a process that we call “reframing.” Every statement that we use and the phrases that we speak to ourselves matter. The more that we can train ourselves to have a different perspective we train ourselves to use those different judgment muscles, such as gratitude and resilience.
Remember, resilience is something that you can cultivate.”
About the Expert: Michelle Kuei, Pharm.D., ACC, CPC, ELI-MP, is an author, life coach, speaker, and the founder of elevatelifecoaching.org. She’s an ICF associate certified coach, a certified professional coach, a certified energy leadership index master practitioner, a certified Cor.E transitions dynamic specialist, a WomanSpeak Circle leader, and a doctor of pharmacy.
Tune in daily at 9 am, 12 pm, and 3 pm PST, for new installments of Ask an Expert.
Follow Create & Cultivate on Instagram, check out our Ask an Expert highlight reel for the schedule, and hit the countdown to get a reminder so you don’t miss out. See you there!
5 Strategies for Working From Home With Children From a Successful Entrepreneur
You got this, Mom!
Photo: Courtesy of Karrie Brady
With working-from-home becoming a new norm around the world, many parents have had to transition to a whole new work-life balance.
Between daycares, nannies, and sitters now being unavailable, to schools transitioning to online classes, while others are canceling classes altogether—parents are left to navigate a whole new work-from-home balance with their children. With a lot more on everyone’s plate at home, this can cause a great deal of stress for your work and your little ones.
With the risk of increased burnout and stress navigating this new normal, I’m here to share a few of my favorite tips from my own experience as an entrepreneur and mom so you can come out on the other end, stronger than ever before.
Here are five tips for creating the space and strategy you need to build a successful work-life balance right now.
1. Make a Plan
Schedule and batch your work around your child’s napping and sleeping schedule. This will be a savior for when unexpected deadlines come up or for when you need dedicated time set aside to get some of your core projects done.
Batching your work also creates a healthy balance for the time dedicated to work and the time devoted to your family. For example, I try to avoid conference calls in the morning when my daughter is having breakfast. That way, I can stay present and be with her before I start my workday.
Also, don’t underestimate the power of getting up before your kids to start the day with some peaceful, uninterrupted work! Sometimes you just need some quiet time to get stuff done.
“
It’s okay to have help, you don’t have to do it alone, I promise.
”
—Karrie Brady
2. Create a Dedicated Work Space
It can be tough working from home while your children are also home all day. That’s why it’s so essential to have a dedicated room, office, or even a simple space for your work. This helps to remove distractions when you do have team or client calls, webinars, etc., and this can help create healthy boundaries with your little ones in terms of where they can “play,” and where you work.
3. Hire Help in Your Business
Hire help. Yesterday. Whether that’s a virtual assistant, copywriter, or operations lead, hire someone who can help you streamline your processes and give you back the time you need to spend on your business. Outsourcing is a very under-utilized tool by most people, but moms especially. It’s okay to have help, you don’t have to do it alone, I promise.
4. Create Non-Negotiable Boundaries
For a lot of companies that are navigating this work-from-home dynamic for the first time with their employees, lines can become blurry in terms of how “available” you’re expected to be and when you can and should “leave” work. This is when it’s crucial to create non-negotiable boundaries for yourself and your work. Try to create “working hours” around the time you want to have to yourself and quality time with your family. Not only will you and your family benefit from this consistent, quality time that you’re getting together, but your work will benefit, too.
“T
he best way to navigate this new norm is to welcome each day with grace. Not every day is going to be the same.
”
—Karrie Brady
5. Batch Your Work Schedule
Try to focus on relevant and specific tasks for a blocked period of time. I recommend batching creative projects on different days to stay in a creative energy and mindset. By batching your tasks, you’re able to stay in the same energy and mindset while accomplishing more because you’re not multitasking.
To balance the time I spend on my business and with my family, I have to make both schedules work together. So I organize conference calls around my daughter’s nap schedule, and once she goes to bed for the night, I continue my work until a set time to wrap up any loose ties before the end of the night. It’s not a typical 9-5 routine, but I get to devote time to successfully completing tasks in my business and spending quality time with my family.
To be honest, the best way to navigate this new norm is to welcome each day with grace. Not every day is going to be the same, but if you have a rough plan and routine in place, you’ll be in good shape to create a healthy balance between thriving in your business and your home life.
About the Author: Karrie Brady is a speaker, educator, and sales expert specializing in sales and marketing. She’s worked with over 500 entrepreneurs, helping them leave their 9-5s, build their savings to six-figures, and cumulatively make over $2,000,000 online. Karrie’s passion is helping entrepreneurs combine soul-level connection and radical profit. Raising babies and building businesses, this mama has sold millions in the online space and is ready to help you do the same.
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