How to Overcome Limiting Beliefs, According to a Career and Life Coach

Limiting beliefs hold us back from achieving our goals, claiming our unique voice, and putting forth our genius, which the world needs from us right now and always.

As a coach for emerging and established female entrepreneurs, I see time and again just how much limiting beliefs hold women back. A leadership coach who feels as though she isn’t experienced enough to increase her prices. A designer who believes she’s too sensitive to conquer entrepreneurship. A new educator who’s afraid to invest in her development since her dream job is “just a side hustle.” 

The presence of these beliefs is even more significant in periods of challenge and growth. When we don’t identify and unpack our limiting beliefs, we can’t show up as the leaders we are capable of being. They can get in the way of your cultivating the career and life of your dreams and can have a negative impact on executive skills like creativity.

So, I’m going to break down what limiting beliefs are, how they show up, and practices you can explore to change your narrative. Because, girl, if there was ever a time to release those beliefs and become the powerful woman you’re meant to be, it’s now.

What is a limiting belief? 

First, let’s define it. A limiting belief is something we believe to be true about ourselves that keeps us from full self-expression, growth, and transformation, or taking action on the things that matter to us.

These beliefs are usually formed from trauma or micro-trauma we’ve experienced and are reinforced via feedback loops throughout our lives. An original experience shapes the belief, then we integrate the belief into our sense of self and find evidence to support it, which breeds more of the original feeling; often guilt, sadness, inadequacy, embarrassment, lack, fear, or anger.

Our false beliefs unconsciously inform our thoughts, behaviors, and choices. This year we’ve experienced uncertainty and unrest, and our false beliefs have been exposed. When so many things are changing and challenging us, we can gravitate towards our limiting beliefs because they present a false sense of safety. 

What do limiting beliefs look like? 

Every person’s limiting beliefs are different. We each have a core belief we hold about ourselves that, once we can identify it, is evident in most major life events. 

Here are some examples you may relate to. 

1. Filters. 

An example of a filter is the belief: “This is hard.” We all see through our own unique lens and perspective. If your lens is “this is hard,” everything is automatically going to seem hard because you’ve already decided it is so.

2. Negative self-talk.

An example of negative self-talk is the belief: “This is hard because I’m not smart.” What we believe to be true about ourselves is how we show up in the world, which causes others to believe it too. When we make circumstantial events about us, our identity becomes wrapped up in things we can’t control.

3. The stories we tell ourselves.

An example of a story is: “XYZ people don’t like me because I’m not smart enough.”A story is what happens when we don’t address our limiting beliefs. We allow them to inform us of our experience, usually replacing facts or evidence if we don’t identify and integrate them.

Your core false belief is deeply rooted; it’s been with you for most of your life. So it can take some deep thinking, journaling, and maybe even counseling to unearth it. And it’s not necessarily enjoyable work. The thing I always tell people before I lead them through guided exercises to uncover their false belief is this: 

You’ll know you’ve landed on the belief when it feels like you just got punched in the chest. When you don’t want to say out loud or share it with your peers. You might even be embarrassed that you feel that way about yourself.

I shared at the beginning of this piece that limiting beliefs are something we all experience, and I want to normalize that. So, here is my core false belief: I believe that I don’t belong because I’m not a good person.

Just because you believe it, doesn’t make it true. However, you do have to acknowledge it. And if you can do the work to overcome it, it’s actually a key to unlocking your leadership, sharing your voice, and using your authenticity to make a difference in your career.

How to tackle your limiting belief

Unpacking your limiting beliefs is lifelong work. Here are the steps we like to follow to cultivate that work daily:

Lack of capability isn't the source of what holds people back from creating the career they dream of; it’s more often their limiting belief. If you believe you're not the smartest person for the job, you don’t have the experience required to tackle the project, you can’t make a living doing what you love—you won't be able to choose the alternative. 

Now, more than ever, is the perfect time to use your false belief to step into your leadership and cause change.

By doing this work, you’re not only creating the space to show up as your fullest self, but you’re also leveraging your experiences to hold space for others to become themselves too, to use their voices, and to align their actions with what matters. 

About the Author: Pia Beck is a life and business coach known for turning pain points into action items. As the CEO of Curate Well Co., coined “the queen of implementation,” her expertise is in connecting the big picture vision with the nitty-gritty details in order to create an instinctual strategy, systems, and steps. She helps her clients and community organize, implement, and execute. 

At Curate Well Co., she combines purpose and process to help emerging and established entrepreneurs start and scale savvy, streamlined, sensational businesses, make an impact, and launch a life they love and leave a legacy. At Curate Well Co., we believe in a curated life on purpose through sharing your unique gifts. Curate Well Co. has been featured in Thrive Global, Darling, Buzzfeed, Medium, and more, and has collaborated with brands like Bumble, Havenly, Lululemon, and The Riveter.

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Helen Yin on Taking Asian Tea Culture From the Teahouse to the Bathhouse

Learning to embrace and highlight your culture as a business owner is a deeply personal and beautiful choice—but it takes courage. As the daughter of immigrant parents (my mother is from Jamaica), I’ve seen how assimilating into white American culture can be a form of protection for many people of color, and this expands into entrepreneurship as well. 

For this reason, some founders may feel the need to hide their culture when it comes to their businesses because of the once true idea that people only go with what they know or, in this case, purchase items and patronize businesses that are familiar to them. 

Times are changing, though, and people from nations around the world are making the choice to share aspects of their culture through entrepreneurship, believing that the right community will find them. There’s beauty, joy, knowledge, and power in remembering where you came from and sharing with others, which is exactly what Helen Yin did to grow Inoki Bathhouse, a company that makes tea baths curated around the experience of bathing in different natural environs. For example, Yin says her Mountain Fog Bathhouse is based on what bathing in soft, white fog on a mountain covered by wildflowers would smell like.

Like so many first-time entrepreneurs, Yin never planned on becoming a business owner. Her mother owned a convenience store in Canada when she was growing up, and the long hours (15-plus, seven days a week), lack of established family time, and constant self-sacrificing she witnessed her mother do for the sake of her business gave Yin a distaste for being her own boss. 

“I watched her work tirelessly for 25 years running that convenience store,” says Yin. “She rarely shut the store down—even when she was sick—she never prioritized her well-being; she only worked. I, unfortunately, adopted a similar work style when I graduated [from college and got a job]. There would be weeks where I didn’t even step outside. This became amplified in the pandemic when I never had a reason to leave my house or stop working. This was when I started experiencing insomnia and bouts of depression.”

During those dark times, Yin says she found herself holding onto a specific memory of her grandfather to get through.

“When I was at my lowest emotional and mental state, I decided to take a bath for the first time in weeks,” she says. “I decided to boil a large pot of fragrant jasmine pearls tea and pour it in my bath because it reminded me of my childhood with my grandpa who constantly drank this tea. It was completely different from any bath experience I’ve ever had. The bath didn’t smell artificial like a bath bomb or soap-based product, the sweet scent of tea unfolded over time—it was more and more enjoyable the longer I stayed—and my skin felt soft and nourished after. Best of all, it brought me a sense of peace I hadn’t had in a long time.” 

It was Yin’s first time bathing in tea, but she says she knew she didn’t want it to be her last. “After searching the web and not being able to find any tea-based bath products, I decided at that moment I wanted to start a company bringing imaginative bathhouse experiences to people using intentional ingredients,” she says. 

The concept behind Inoki Bathhouse

“I would have never thought to put tea in my bath if I hadn’t grown up surrounded by the sweet, fragrant scent of tea because of my grandfather,” Yin says. “He loved tea and helped me appreciate it as a young girl. It wasn’t until I was older, after he passed away, that I was able to understand and explore China’s tea culture.” 

During her early 20s, Yin took solo backpacking trips to bathhouses and teahouses across Asia (Japan, China, Korea, Malaysia, Thailand, and Vietnam, specifically). Though she didn’t realize it at the time, those sojourns would become the building blocks for what would eventually become her business concept. 

Inoki Bathhouse is a celebration of bath cultures across the world, starting with China’s medicinal herbal baths to Japan’s onsens, Korea’s jjimjilbangs, Morroco’s hammams, and many more. In China, medicinal baths started as an ancient tradition for the wealthy and royalty. They were used for two main purposes: To target specific needs, such as colds, fevers, skin infections, appetite issues, beauty treatment, etc., as well as for deep relaxation. 

The philosophy was that the herbal blend could be absorbed through the individual’s skin and respiratory system. Both systems worked together to activate the healing properties inside the body and the individual would be left feeling healthier and more rested. 

Bridging one generation to the next

Sometimes, when the appreciation of someone’s culture meets their professional aspirations, their business can become a love letter to a specific person (or group of people). 

For Helen, Inoki Bathhouse is a love letter to her future children. “It’s to remind them to put their mental well-being first,” she says. “I hope to show them how beautiful it is to slow down and enjoy life, to savor the moments, and to take time for ourselves. This is my mission with Inoki Bathhouse.”

— Shayna Condé

How To Find a Niche in a Crowded Market With Dr. Roshini Raj, Founder of TULA Skincare

In a world where there seems to be a new skin-care brand launching every week (there are approximately 4,200 cosmetic and beauty companies in the U.S. alone), it can be difficult to stand out. Yet, by following her gut, literally, Roshini Raj, MD, founder of TULA Skincare, managed to break through.

Before beginning TULA, Dr. Raj started her career as a gastroenterologist, a physician dedicated to the digestive system, and it was her passion for probiotics and the microbiome that led her to explore the connection between gut and skin health. While studying the evolution of research in her field, Dr. Raj noticed that her patients who were taking probiotics not only found improvements in their digestion, but also in their skin.

At the time she launched TULA in 2014 with formulas that utilized probiotics to help balance the skin's microbiome and promote a healthy skin barrier using, no one was talking about the connection between gut health and the skin, and research was limited. So Dr. Raj felt she’d found a niche within her wheelhouse that would allow her to align her expertise with potential whitespace. And her bet paid off big time because the global probiotics market, valued at $50.6B in 2020, is now expected to grow at a rate of 7.9 percent from 2021 to 2028.

So how can others find a niche in a crowded market like skin care? On the most recent episode of WorkParty, Dr. Raj advises taking a step back and examining what sets you apart.

"You have to really think about what you want to bring to the table that's different,” she says. “What are you uniquely qualified to do? For me, it was my medical background and my passion for probiotics and the microbiome.”

Dr. Raj also emphasizes the importance of understanding your target market. "You have to know your audience,” she says. “What do they want? What are they missing? What are they looking for that they can't find? That's really how you can start to carve out a niche."

Tune in to this week's episode of WorkParty to learn more about Dr. Raj's probiotic product formulation process, TULA's mission to inspire confidence, and the ways in which gut health impacts our overall well-being. 

RESOURCES

To connect with Dr. Roshini Raj click here
To follow along with TULA click here
To connect with Jaclyn Johnson click here
To follow along with Create & Cultivate click here
To submit your questions call the WorkParty Hotline: 1-(833)-57-PARTY (577-2789)

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Mailbag: Entrepreneur Hot Takes With Jaclyn Johnson

How To Craft a Profitable Pitch With Paulana Lamonier, Founder of Black People Will Swim

5 Rules Every New Founder Should Follow, According to the Co-Founders of Obé

There are no hard-and-fast rules when it comes to entrepreneurship. But there are industry pros who’ve learned a thing or two about what not to do in business, including Mark Mullett and Ashley Mills, co-founders behind the on-demand fitness platform obé. 

At Create & Cultivate’s Wellness Means Business summit a few weeks ago, Mullett and Mills, who earned $15 million in their series A funding and have captured the hearts of countless fitness fanatics, listed out a few learning lessons about finding an idea, surrounding yourself with the right people, and staying inspired as your business grows. So if you’re looking for a few “don’ts” to keep in your back pocket as you navigate new entrepreneurship, keep scrolling. 

1. Don’t fool yourself

Before committing to a business, Mills and Mullett want you to ask yourself: Is it a hobby, a trend, or a passion? Here’s an example. Maybe you’re big on knitting and love celery juice. That doesn’t necessarily mean you need to start a juice-drinking knitting business. A passion, Mullett says, is something that keeps you up at night and something you’re uniquely qualified to create.

“If it's a passion, that's going to help you out when you're working 25 hours a day, eight days a week, 366 days a year,” says Mullett. “If it's a passion, that will carry us through. Fitness, connection, community, and working with each other have been a passion of ours. And that's carried us through a lot of high highs and a lot of low lows over five years.” So ask yourself: What am I truly passionate about?

2. Don’t be a copycat

Referencing a book called Blue Ocean Strategy by Renée Mauborgne and W. Chan Kim, Mills says that saturated markets are like shark-infested waters. The trick is to find the patch of blue ocean that’s shark-free and made for your talents. “Once you do that, you can identify your audience and a different strategy so [that]  you can attract other folks—and you can probably do it more efficiently if you continue to scale your business,” says Mills. 

For example, she says, Obé’s “ blue ocean” was creating an online fitness platform that emulated the fun, community-oriented feeling of hitting a boutique fitness class in a major city. So think about what your business’ “blue ocean” looks like—and steer your ship there. 

3. Don’t journey alone

“It is so important to find yourself a partner, a co-founder, an investor, an advisor—someone who you can trust and who share the same vision as you,” says Mullett. “For Ashley and I, being together in this journey has been probably the most rewarding part. In the low moments, you want to lift each other up, and in the high moments, you want to hug and celebrate and press forward.” Even if you’re currently acting as CEO, CMO, and CFO of your company, make a point of finding a community that lifts you up. 

4. Don’t fall in love with everyone you meet

So you finally have the funds to hire some help. Maybe it’s a copywriter. A graphic designer. A CMO. Whatever the position is, Mills says to take your sweet time finding someone who’s the right fit. (No matter how much you needed help, like, yesterday.) 

“We love people; we love to meet people. But what you have to really understand is: What is the role that you're hiring this person to do? What is the skill set and background that they need to do it?” says Mills. Think critically about your ideal candidate for this position, and don’t stop interviewing until you find them. 

5. Don’t psych yourself out

“You’re working on a business where you’re the only employee; you're white-knuckling it half the time. We all know that feeling of being on a roller coaster and feeling like you might be crashing. But here's what we learned: A timeout is stronger than you think,” says Mullett. All founders have doubts, but the key—according to Mills and Mullett—is to take a break when they arise. Then, get back to work. 

By Kells McPhillips

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.

This Female Founder Is Disrupting The $600B Menopause Market With Her Femme Care Product

After spending my career building brands and products that solve pain points for women in specific life stages–from marriage to motherhood–menopause was the next frontier. At least that’s what I discovered after talking with hundreds of women about their experiences. As I leaned in, I realized this was so much bigger than a product or service. While younger women were discussing periods and sex, infertility, pregnancy, and postpartum, all formerly “taboo” topics, no one was discussing the needs women were experiencing as they got older. 

Making the conversation culturally relevant is a big step toward stripping away the stigma, and this was an opportunity to introduce a cross-generational conversation around what it means to be a woman, at every stage of life. This was a chance to educate women about the years after postpartum, the experiences leading up to menopause, and the often overlooked time after menopause (good-bye periods)!

Just like every experience we go through as a woman, I believe we need to be able to speak about them openly and honestly, so that we can help normalize the topics. Creating a platform for women to do that is my mission with Hazel-luxe, innovative femme care for the ever-evolving woman. Here’s the steps I’ve taken with Hazel to disrupt the menopause market and create a product for the femme care industry.

1. Start with her story, never assume.

Instead of making assumptions about who our audience was based on stereotypes, my co-founder and I began by talking with her (the women). These women shared their life stories, pain points, brands they loved, brands they hated, things they were comfortable talking about, and things they thought no one else was experiencing. 

We learned that menopause represents 34 symptoms women can have from age 40-60, and several of those symptoms, like leaks, can continue into their 70s, 80s, and 90s. So we continued digging deeper and found that 1 in 3 women overall experience leakage, and that increases to 1 in 2 women over 50. 

2. Innovate and go against the status quo.

Through talking we also learned that products on the market just weren’t cutting it for these women. Women were limited to only using pads, liners, and adult diapers, or avoiding the aisle altogether (We can’t blame them!). They were constantly self-conscious. For example, walking in a plastic, bulky diaper wasn’t ideal at the office. Or how about having pads stuck to the side of your leg during HIIT class. Some women would rather quit! 

We knew they deserved better, so we asked women how we could make a better product. The bar was low because all they wanted was underwear. Not just any underwear but a chic brief they could wear under their leggings, undetected. Bonus if it included a control top and was super absorbent. 

We set out to do just that. We learned the global incontinence market is valued at $13B, and is the  fastest-growing category in personal care. There are only two legacy brands that control 100% of the market, but supply chains and manufacturing are based on their baby diaper categories. That’s why there’s been almost no innovation, and no wonder 77% of women hate the existing products on the shelves. 

To introduce a better product, we had to rethink everything! Not only the actual underwear but the manufacturing process. So we brought together material scientists and fashion designers, and spent two years developing new materials and technologies to create the High & Dry Brief – a super chic, disposable brief for leaks that absorbs up to 1.5 cups of liquid (that’s a bladder full). 

3. Elevate the category by creating a brand and product that resonates.

Despite women over 50 controlling 70% of disposable income, less than 5% of total marketing dollars are directed to this demographic. It’s not surprising then that 89% of women say they feel invisible when they turn 50. 

To build a brand and product that this category of women like, we involved them every step of the way. For us, that meant building Hazel alongside real women in their 40s, 50s, 60s, and 70s. We formed a customer advisory board of 25 women and connected with hundreds more through the process. We conducted interviews, surveys, and focus groups, and shared our brand visuals, language, packaging, prototypes, and product designs to get feedback. We listened and we iterated.

We learned they wanted a fashion-forward brand that didn’t make them feel like something was wrong with them. And when it came to the product, we had them test it out by wearing the briefs while in spin class, at work meetings, playing tennis, running errands, and going about their everyday activities. We made adjustments to the fit, absorbent core, and overall look and feel until we got them just right. We also made them size inclusive as 40% of the market is a size XL or larger.

4. Break taboos and stereotypes

I want women to know the power of embracing everything that comes with being a woman. When we do that, we’re making aging aspirational. As women talk publicly about their periods and sexual wellness, infertility and postpartum experiences, and now menopause (and beyond!), we’re creating conversations around women’s health and experiences at every age. Through storytelling and representation, we’re showing women of all ages (and society) what it means to be an ever-evolving woman, and that they are anything but invisible. Best of all, we’re removing the stigma by taking this category out of the shadows and changing the narrative.

About the author: Aubrey Hubbell is the co-founder and Chief Design Officer of Hazel, a luxe, innovative femme care brand for the ever-evolving woman. Hazel empowers women with thoughtful, groundbreaking products – starting with the High & Dry Brief, a disposable brief for leaks. Aubrey is passionate about building brands and products that solve pain points for women in specific life stages – from marriage to motherhood to menopause and beyond. She received her B.F.A. in Digital Design from the University of Colorado in Denver. And studied Scandinavian design in Copenhagen, Denmark.

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.

Porn: How this Brand is Putting Women on Top

Ladies, are you ready to take your sexual journey into your own hands? No pun intended! Ethical porn may just be what you need to build confidence in your sexual wellness endeavors.

Sexual wellness and porn, you ask? Yes, porn! As with any taboo subject, there are many misconceptions around the word “porn” alone. There’s a negative stigma that floats around the idea of watching porn, and when you look into what the mainstream industry is consistently producing, those thoughts are often validated. However 90% of people watch porn, and porn was ranked the #1 resource to learn about sex, yet 60% of women remain dissatisfied with their sex lives. This means one thing: people are watching porn but it’s not helping them have great sex. Porn can be more than fantasy, but also a tool to learn from. That’s where afterglow wants to step in.

afterglow’s mission is simple: to help more people have great sex. Founder and CEO Lilly Sparks built the membership-based community and sexual educational website to merge porn and sexual wellness. Afterglow hosts a content library of videos, exercises, and articles that guide users into deeper intimacy with themselves or their partners. Sparks set out to create porn that showcases the sex she really wants to have. Which is hot, realistic and relatable. 

✨ Exclusive! Activate a free 7-day trial membership to afterglow with code XOCREATE ✨

Sexual wellness is the fastest growing sector in the wellness category. Statista estimates the market size of the sexual wellness market to reach $37.2 billion dollars by 2023. “Watching porn is highly connected to self-love and orgasms, which have been proven to be good for our physical & mental health and to even make us better partners,” Sparks shares. But lack of information might just be the biggest barrier between people and their sexual wellness. 

Women have been taught that the pursuit and exploration of pleasure is lewd.  Certified sex coach Gigi Engle shares that the disconnect sits with society’s majority attitude towards human sexuality. We all have it, but there’s often nowhere to turn for proper education. We work with what we have access to, which is porn. That said, “we have to have conversations that speak to our ability to center safety and pleasure; and normalizing sex work as a consumer-driven industry where neither consumer nor provider should hold shame,” licensed clinical Psychotherapist and performer Jet Setting Jasmine chimes in. 

Your relationship with porn is yours, but the first step of working toward self love is to learn about your body and understand what makes you feel good.  Which is why afterglow’s mission goes beyond producing porn— they’ve built an incredible online universe where erotic films are made by women, for everyone's enjoyment. As afterglow puts it, “where experiencing guided masturbations and learning partner exercises are as normal as reading the morning paper.”

Their content stands out because it shows the reality of having sex. “[On afterglow] Watching porn can be a great way to explore fantasies, learn about what turns us on, and prioritizes our pleasure. It can even make us better partners, depending on how we consume it,” they encourage. 

In order to do this though, Lilly and her team still have to face the challenges of running a porn company head on. As a disruptive brand builder, she’s helping shift the adult media paradigm by breaking down the unfair and taboo stigma and working through censorship (ever see the 🌽emoji on social media?). 

“The porn industry has more female executives running the show than Fortune 500 companies do. The adult industry has seen a huge shift in the past 20 years with many old industry vets retiring or selling their companies and being replaced by young up-and-comers — many of whom are women. There’s Bree Mills, the Chief Creative Officer at AdultTime, Erika Lust, a pioneer of feminist porn, and Kelly Holland at Penthouse Global Media. There’s Shine Louise Houston at PinkLabel.tv,” Sparks adds. afterglow is following the lead with their mission to create a space that is both positive adult media and contributes to sexual wellness. 

Convinced to ditch mainstream for content that’s made just for you? Sign up now for afterglow’s guided masturbations, partner exercises, and even behind-the-scenes content. You pay for what you want to watch and cater the content to your desires. Creating an account is easy as 1, 2, 3, with monthly fees at levels that work best for you. Content creators to the site also get a free month to make sure it is a space they feel comfortable contributing to. As for you, if you’re ready to log on, cozy up to an exciting evening of putting your wants and needs first. It’s afterglow’s hope that you’ll feel more confident in telling your partners what you want and need—and of course, loving yourself. 

Candice Kumai Has a Genius Strategy for Managing Her Inbox (Seriously, We're Stealing This)

Welcome to our series A Day in the Life where we ask women we admire to share the daily minutiae of their professional lives, from the morning rituals that set them up for success to their evening wind-down routines. In this edition, we’re chatting with multi-hyphenate entrepreneur, journalist, author, podcast host, producer, director, and model Candice Kumai. Scroll on to find out how she gets it all done, including her genius strategy for managing her inbox and her delicious go-to lunch on a busy day (a.k.a. every day).

You're a journalist and six-time bestselling author who has been called "the golden girl of wellness" by Elle. How were you first drawn to wellness and what inspired you to pursue this path?

While walking through Union Square at 26, a friend in New York once said to me, “I don't think you chose this job, I think it chose you.” I come from a lineage of Japanese impressionist and tapestry artists on my mother’s side. My grandparents escaped the second atomic bomb in Kyushu by random chance during World War II. On my father’s side, my grandfather was a POW. While serving in Poland he was captured by the Russians, and he escaped death off a moving train on the other side of the world, roughly at the same time. If I’m carrying their legacy of survival, as one of the last and youngest members on each side of the family, I ought to serve them well. Each of our family members and their lineage lasts within us, and our family’s past shapes our present-day choices, our outlook on life and the opportunities that appear.  

I had always felt that my calling was to be of great service to others and to help the only way I knew how. Wellness and communication were my strongest suits all the way through college, culinary school, and while writing at the top magazines in NY, penning multiple books with doctors, nutritionists and journalists, and through the insurmountable amount of struggle I have faced in my own career as a minority female. I suppose wellness, and the way I communicate it through different mediums (podcast, shows, books, news, magazines, journals, TikTok, Instagram, newsletters), is a cover-up to all of my own pain, and perhaps my lineage’s pain. Wellness is how I can communicate relief, grief, and support to others who also may need a little inspiration or comfort from a very real and relatable standpoint. Again, probably not a choice, rather a deep-rooted calling. 

You're also the host of the podcast "Wabi Sabi," where you talk about all things wellness. What inspired you to launch this podcast, and what do you hope people take away from it?

When I wrote “Kintsugi Wellness,” my sixth book on Japanese wellness, people didn’t understand it. It was 2018 and nobody in my space had introduced this lens of Japanese wellness to the masses yet. I didn’t get booked on all the shows I normally did with my other books because it was such a “foreign concept” compared to the basic clean green eats books I usually wrote. Soon, I thought, I better explain what this book is about through a different medium: a podcast. By sheer luck, the smart ones got it. It clicked for many and the hashtags #goldenrepair and #kintsugi are TikTok faves seven years after I wrote “Kintsugi Wellness.”

The podcast “Wabi Sabi” is a love letter to every girl (and some wild men!) out there. If you need a pick-me-up, don't grab the wine. Instead, listen to the podcast and go for a run. I speak from my mixed, minority female, with immigrant parents background on business, love, relationships, spirituality, mental health, sex, and wellness as told through my experience with managing emotions and boundaries in my F-ed up life from NY to Tokyo, LA and beyond. 

The “Wabi Sabi” podcast is free of ads, and I pay out-of-pocket to put it up myself simply to help others. It is public service journalism at its finest. It gets thousands of downloads each week and has 700+ five-star reviews. I could use much more help on it, so feel free to email me anytime at info@CandiceKumai.com.

Lastly, you ask “what do I want you to take away from it?” I have cheered on my many colleagues who have made it right beside me. I think what I want you to take away from the podcast is that I, too, belong here even if I never wanted to become “famous,” and if the public heard my story, they may discover a fresh, perfectly ripe, and unique bridge to culture, wellness, and spirituality they have been searching for. It's not the same, dated gross cup of coffee every basic person drinks, it's a Japanese-American bowl of fresh matcha. 

What advice would you give to someone who wants to take actionable steps toward taking ownership of their wellness and leading a healthier lifestyle?

Baby steps, be gentle, but take action. Do these three things: Stop drinking sugar, stop eating out, and stop trashing the planet with at-home packaged meals or meal kits. 

"Wellness is how I can communicate relief, grief, and support to others who also may need a little inspiration or comfort."

Image: Courtesy of Candice Kumai

Now, let’s talk about your workday routine! First, are you a night owl or a morning person? When do you do your most important work and why?

I am a morning person. I am obsessed with the sunrise and meditating with matcha for 30-60 minutes each morning. My best work always takes place between 6:30/7 am to 10 am, typically because there are fewer distractions.

What time does your alarm go off, and what’s the first thing you do upon waking?

I get to bed by 8 pm and wind down or read, no alarm unless I have an early am call time to shoot. My phone sleeps away from me. I wake at sunrise and I put on a cozy or sexy robe (depending on the feeling) while I boil water for matcha.  

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

Boil water, make matcha, go outside on the patio, watch the sunrise. Then meditate for 30-60 minutes, undistracted on pillows. I feed Sisi, my chunky tuxedo cat, check emails (I open the best ones first), and don’t touch my phone for at least the first two hours of the morning. 

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 stay as organized on email as possible and send out emails that work for my business first. I’ve had to step back from helping everyone else and slowly learn to help myself first, for the first time in my career. 

What are you working on this week?

To put things into perspective, I run one production company, one content-creation company, and one Japanese-American start-up. I still model into my late thirties and I still write every single book, recipe, and shoot, write, develop, direct, and produce all of my own work. 

This week, I worked on three budget Excel sheets (we call them line sheets) for upcoming shoots. I’ve been planning out 2022, working on a new project for Shiseido, working on scheduled posts for Kora Organics, scheduling a shoot for Porsche and Goop, working on car selections, makes, models, red cams, drones, scouting shoot locations, interviewing crew, working on production schedules, crewing up/hiring and post-production deliverables. Organizing footage, contracts, editing tape, music selections, hitting deadlines, and making clients happy. 

In terms of production, we shot Thursday, Friday, and Sunday for 12 hours each day. I worked the front and back of the camera. Sunday I was booked to cover the Goop 2021 In Health Summit and booked to shoot separately with a Porsche Macan for five days. I covered and shot the event from 8 am to 2 pm at the Porsche track. Then, went home, changed, prepped, and drove downtown to shoot late into the night with the car in DTLA and then returned the car by 8 pm (hence the 12 hour days).

I’m also writing my seventh book with Audible, and I commit to writing in the early mornings from 630 am to 8 am and Saturday or Sunday mornings with few distractions. I love my books so much. Each book I’ve written takes years to finish and I'm hoping, one day, someone will notice. 

In terms of video content, I shoot and edit videos each day with my team and we curate highly stylized and integrity-based content that is useful and looks stunning. We keep all footage organized on hard drives and Dropbox.

Then there are the weekly essentials. Calls are organized on my Google calendar. We have a team call most mornings, followed by Zoom calls with new business development/clients, my legal council, and agents. I draft a new newsletter each Saturday, work on TheMatchaShoppe.com orders and record a new “Wabi Sabi” podcast each Sunday or Monday night. The podcast drops on Tuesday mornings all for free. Roughly 90% of my work is unpaid.

I also make time for IRL get-togethers each week. I have scheduled meet-ups organized on my calendar. For example, this week, I attended a Sculpt Society event to support my girlfriends Megan and Kelly, went to an Alo Yoga party with my friend Rosie, and went to the food bank to volunteer on Saturday for three hours at the local church. I talk to my besties from junior high and one from college (they make me happy!), I work out for 50 minutes daily (I think I said this 3x, I’m obsessed). 

Lastly, the boring essentials. I comb through pitches and proposals from clients, publicists, ad agencies, and my agents each day. I check accounting items like bank statements, payroll, tax forms, work closely on bookkeeping with my CPA, and I pay bills and taxes on time. I keep my office organized with wardrobe, props, lighting, camera equipment, files, art, and work-related materials. I try my best to upkeep my websites, images, social, writing, and résumé.

Image: Courtesy of Candice Kumai

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

The most rewarding: Helping others, being of great use to others, giving back all that I am able, creating jobs for hundreds of crew and staff in the US. Mentoring young women on how to run multiple creative businesses in different sectors, production, creative content, media, and wellness. Reading letters, emails, and DMs of thanks and gratitude, the iTunes reviews on my podcast are known to make me cry. 

Most challenging: Outdated work models, working with a**holes, having a very dated, unstable playing field, discrimination, racism, restricting contracts, stale/old production, flaky people, non-communicators, unprofessional entitled individuals, those who culturally appropriate Japanese culture (educate yourselves). Mostly, I am working through my own challenges daily, as I am most certainly not perfect.  

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

I use four separate email accounts, and they are color-coded. I like to keep organized this way.

I get spammed with non-stop PR pitches on email. I block unsolicited emails and I set big boundaries with texts, DM, emails, etc. Being available to everyone all the time is not my thing anymore. I return emails to work colleagues within 15 minutes of receiving them during work hours (8 am to 6 pm), and I write back to those who bring value. 

My info email account is an open space where readers/listeners can write. The love letters are deep and passionate, and I often cry when reading them. I read them aloud on my podcast at times, with permission.

What is your go-to work lunch?

Matcha. Miso avocado toast. Lots of water with greens powder. 

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

When you run your own business(es), others have to remember you are the only person who will keep that company afloat. Your work schedule begins from the moment you open your eyes until you close your eyes at the end of the day. Period. You work on weekends, you work on vacay, you work on long flights. 

I let go of friends who I felt deeply judged me; it is ok to do so. I let go of people who thought my social media was my real life and they never asked me how I was doing in person. If you need to do this yourself, allow yourself the gift. Suffering comes when we hold on to things that are no longer meant for us.  

If we are a reflection of the five closest people to us, I stick to the wonderful, beautiful, and real friends who are with me when times get very dark. The friends who are warm, loving, compassionate, hilarious, weird, and keep me smiling. I hope I can do the same for them. 

Volunteering at my local church food bank for a few hours each weekend has been my saving grace. The investment in giving to others has been wildly helpful to my health. I highly recommend volunteering at least once a week and learn how to serve others with nothing in return.

Image: Courtesy of Candice Kumai

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

I work out for my mental health at least five days a week and meditate for at least 20 minutes a day; it makes a difference. I also set boundaries. I stay away from insubordinate or hard-to-work-with individuals. I choose to hire those who are a pleasure to work with and only the best at what they do. When anyone I hire begins to complain, I don't hire them again. I rehire those who work with integrity and a smile; teamwork makes the dream work.

Any favorite apps you use regularly?

I try to minimize all app usage. I am not a fan of electronic devices. I’ll recommend my podcast “Wabi Sabi.” It's free and it helps others to learn you are never alone. Otherwise, my advice is to read a physical book, go for a hike in the woods, a swim, or go for a surf. Apps and the phone are too much for your beautiful brain. 

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

“Born a Crime” by Trevor Noah is one of the best books I’ve read in my life. I am reading it again because it's hard to find a good book like that these days. I use a salt lamp at night, I use a noise machine, and I sleep with crystals. My bedroom is my sanctuary and sleep is my favorite part of the day. Invest in a quality mattress, new pillows, and fabulous sheets!

What’s your “optimal” number of sleep hours?

Eight to nine hours  

What’s the most rewarding part of your day?

Great question! And yet it is so hard for me to answer.

Strong Work Relationships: Recently, I listened to a voice note from my DP (director of photography) in New York, Carlos. There are a few like him on my team Christina S., James H., Robert R. and they've worked with me for a decade, some longer. I feel so lucky to have them in my life to remind me the work we do is profoundly helpful, beautiful, and useful.

Pets: Being with my cat Sisi, who is now 19, is extremely rewarding. I only have a few more years with her. When you have a pet, there is a time when it will all end. It is profoundly sad, but true. It is the pathos of life. We call this “mono no aware” in Japanese. 

Valuable Time: All of our time here is limited and a gift. I chose to spend it much more wisely than I once did, especially with the jobs I take, the books I write, and the people I choose to give time to.

The Girls & Flowers: Working with girls who don’t ask for a paycheck or a handout. Jacqueline, Raiany, Cecelia, Julianne—these are a few who enjoy helping the creative side of my business and, for their helping hands and heart, I am grateful. Mentoring young girls on the job is also extremely rewarding, similar to when I volunteer with those who cannot give back to me at the food bank. We hand flowers to the individuals we provide for at the food bank, and, watching their reaction, their eyes, as I reach over to hand them some flowers unexpectedly, each reaction is different and uniquely special. This little moment with a sparkle in their eyes is truly the greatest gift and I look forward to it each week.

Featured image: Kevin Kim

5 Rituals to Add to Your Self-Care Summer Bucket List

The pandemic era of isolation has forced many of us to spend more time with ourselves than ever. Along the way, it has reshaped our approach to health and wellbeing, and emphasized the value of daily expressions of self-care. But times of great crisis lead to great innovation, as history has shown us repeatedly. And activities that began as a means to help people cope have since evolved into more permanent self-care practices that will be carried into the new “normal.”

So, to ensure self-care remains a top priority this summer, we brought together the most trusted experts in the world of wellness–doctors, dermatologists, nutritionists, and small business owners–for our Self-Care Summit presented by Ketel One Botanical. 

The expansive day of programming included roundtable conversations, live workouts and expert workshops covering everything from the clean beauty revolution to radical authenticity and living true to your values, to everything you never knew about your pelvic floor and much, much more. Remi Ishizuka and Nate Pontious closed the day with an epic HIIT Homebodies workout.

ICYMI, we captured the highlights from our Self-Care Summit presented by Ketel One Botanical, to distill them into 5 self-care rituals you can create for yourself at home. Now, more than ever, self-care is essential. Keep scrolling to kickstart your own self-care summer!

(Psst… If reading this is giving you serious FOMO, join Create & Cultivate Membership to get unlimited access to all of our Digital Self-Care Summit content, including video recordings of every panel and workshop download in C&C history.) 

Experience a Movement, Breathwork and Meditation Session

Start your day with a movement, breathwork, and meditation session with Julianne Hough’s new platform, KINRGY, a new kind of fitness platform, uniquely designed to engage the mind, body and soul. KINRGY invites participants to connect with themselves through three expressions of energy: Movement to connect with your physical body, Breathwork to stimulate your brain and nervous system, and activating your Imagination to create possibility and inspire you to make your dreams a reality. This powerful combination creates the optimal state for deep, energetic awareness and transformation to strengthen your body, connect to your dreams and give you more energy!

Join a 45-Minute HIIT Workout

Founded by Remi Ishizuka and Nate Pontious during California’s lockdown, Homebodies is a one-of-a-kind at-home workout program and community focused on building healthy, strong, resilient bodies. With minimal equipment, each workout is designed around functionality, strength, mobility and motor control. The best part? No two workouts are the same. Each Homebodies workout is totally unique, so you won’t get bored, and the consistency will bring you incredible results, however that looks for you.

Celebrate Everyday Moments with Ketel One Botanical

Whether sipping beach or poolside, hosting and entertaining friends with a backyard barbeque, tailgating or having a dinner party, Ketel One Botanical is the perfect way to elevate any occasion.

The best way to enjoy Ketel One Botanical is with the signature ‘Botanical Spritz’ cocktail. All you need is: your Ketel One Botanical varietal of choice, soda water and a fresh fruit or herb garnish. Serve it in a wine glass over ice and voila, you have a delicious, fresh tasting cocktail that’s sure to please.

And now, you can take your Spritz experience on-the-go with the Ketel One Botanical Vodka Spritz, the bubbly, bright, and portable canned version of the Botanical Spritz cocktail.  

All the varietals, Grapefruit & Rose, Cucumber & Mint, and Peach & Orange Blossom are distilled with real botanicals and infused with natural fruit essences. Did we mention that there are no carbs, no sugar, and no artificial sweeteners and only 73 calories per serving? 

Get your pack of Ketel One Botanical Vodka Spritzes or the classic Ketel One Botanical bottles now, available on Drizly. Use the code BOTANICAL in the app for a small gift. Valid for new users only.

Cheers!

Start a Gratitude Journal

As a former radio host and entertainment reporter for Access Hollywood, E! News and MTV, Liz Hernandez built a career on words, and her latest chapter as the founder of WORDAFUL is no exception. Realizing how our thoughts and words from yesterday are what make up our lives today, WORDAFUL is a new form of storytelling that emphasizes our connection to the power of words. A gratitude journal is a simple yet powerful tool to begin transforming our inner dialogue, which in turn can help cultivate more meaningful relationships and lives.

Clean Up Your Beauty Routine

Self-care, in part, includes cutting toxic things out of your life–including toxic ingredients in your beauty and skincare products. In the current climate of the beauty industry, ‘clean’ can take on different meanings, but the one thing we can all agree on is that beauty products should be good for you and your skin (and make you feel great!). Not sure where to begin? Check out WLDKAT’s unconventional ingredients, Kulfi Beauty’s iconic eyeliner, this summer staple from Megababe and this smoky vetiver body oil from Noto Botanicals. 

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Please drink responsibly. Please do not forward this message to anyone under 21. 

 KETEL ONE BOTANICAL.  Made With Vodka Distilled With Real Botanicals And Infused With Natural Flavors. 30% Alc/Vol. © Double Eagle Brands, B.V.  Imported by Ketel One USA, Aliso Viejo, CA. Avg Analysis Per 1.5 oz.: 73 Cals, 0g Carbs, 0g Protein, 0g Fat. 

 KETEL ONE BOTANICAL Vodka Spritz.  Made With Vodka, Botanicals, Natural Flavors, And Sparkling Water.  3.6% Alc/Vol. © Double Eagle Brands, B.V.  Ketel One Botanical Spritz, Indianapolis, IN. Avg Analysis Per 12 fl. oz.: 73 Cals, 0g Carbs, 0g Protein, 0g Fat.

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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We Traded Our Morning Coffee for Matcha Collagen for a Week—Here’s What Happened

How do you start your day? If you’re like 64% of Americans (ourselves included) it likely starts with a cup of coffee. In the mornings we like to practice what is known as “procaffeination,” or the tendency to not start anything until we’ve had at least one cup of coffee and until the caffeine has had a chance to kick in.

Coffee has become such a ubiquitous part of our lifestyle and our culture, with more Americans choosing it per day than any other beverage. But in the pandemic era of WFH, caffeine can become a mental and emotional crutch. More people are feeling the pressure of an always-on work culture with the shift from in-person meetings to virtual ones. This, combined with a year of irregular sleep schedules and coping with a collective uncertainty, can have you reaching for an extra cup (or four) to feel like you can keep up. In a world that doesn’t ever switch off, burnout is very real—and so is our addiction to caffeine. 

If you’re anything like us, it’s likely hard to imagine starting a typical morning without coffee—in fact, the mornings without coffee commit to memory in much greater detail–and so the thought of giving it up permanently seems unbearable. 

But, what if we told you there's a replacement that could give you natural, sustained energy without the caffeine crash you would normally get from coffee. What if it also included a variety of age-defying benefits as well as those for digestive health and joint health, AND improved endurance, while helping the body maintain balance with stress-relieving and immune-boosting properties.

Enter Further Food’s Matcha Collagen Peptides.

You’ve likely heard of matcha before; a high-grade green tea that has been ground into powdered form. Because of the unique way that it is grown and harvested, matcha has more antioxidants than other green teas and is considered a true nutritional powerhouse. 

Further Food combined delicious, superior tasting organic matcha (cultivated by a 10th level Japanese Tea Master, the highest level of Chasi and one of only 13 people in the world to hold this certificate) with their best-selling hydrolyzed collagen peptides and organic cordyceps mushroom into one clean label product that delivers all-day glow, all-day energy, and plenty of benefits.

These three ingredients are a powerful combination, according to Further Food’s Chief Science Officer, Dr. Chris Oswald, D.C., Licensed Nutritionist and Functional Medicine Practitioner. “Collagen is great for a variety of beauty benefits such as glowing skin, thicker hair, and stronger nails. It also has additional benefits for digestive health and joint health. The combination of collagen with matcha and cordyceps mushrooms gives you a daily beauty fix while also delivering mental clarity and productivity benefits from the natural caffeine found in matcha and endurance and fatigue-fighting benefits associated with cordyceps.”

Inspired by Traditional Chinese Medicine, Further Food's Matcha Collagen has all the benefits of collagen with the ancient healing powers of adaptogenic mushrooms. All of their products are formulated by doctors and backed by nutritionists, health experts, and herbalists.

If, by now, you’re feeling “matcha curious”, and wondering if you would survive or thrive if you traded your coffee for matcha for one week—well, so were we. 

So, the C&C put Further Food’s Matcha Collagen Peptides to the test for a week and logged our results. Keep scrolling to read the verdict! 

Jessica, Director, Accounts

FIRST IMPRESSION: To be totally honest, I am not normally a matcha fan which is actually why I was so eager to give up coffee for a week and add this to my morning ritual! I noticed how easily the powder blended with the steamed milk and the flavor was nice. I felt like I had ordered a $7 matcha latte!

FINAL VERDICT: I find that with my morning coffee, I can be jittery and anxious. I always crash around 2 or 3 PM and need another cup—with Further Food’s Matcha Collagen powder in my latte every day, I noticed sustained energy throughout the afternoon and early evening and didn’t even catch myself thinking about my cold brew! I also felt a lot more focused on each task, rather than jumping around my to-dos as I normally do, I really felt like I could spend the time needed to get my work done efficiently. Overall I feel good and am excited to keep this up to see how the collagen affects my skin.

JESS’S MATCHA RITUAL: Each morning, after I made myself and my (almost) two-year-old daughter breakfast, I made myself a hot matcha latte with steamed oat milk and one scoop of Further Food’s Matcha Collagen powder. Occasionally, I added a little bit of cinnamon, cardamom and honey just for a bit of an elevated morning drink and used my super whisk to make it really foamy! It was really nice to enjoy while we shared our breakfast.

Sarah, Associate Marketing Manager

FIRST IMPRESSION: I love a good matcha–so much that I justify spending $7 on one at a coffee shop here in Los Angeles, and mostly because I have never been successful at making it myself at home (though I’ve tried!). I have been on the hunt for a good matcha for a minute now, and I won’t name names but I still have a few pouches sitting in my pantry that just weren’t up to par. 

Naturally, I was a little nervous that this one would fall short but I was happily surprised. The matcha whisked together well, tasted as delicious as I expected, and I liked that it saved me an extra step by including collagen and cordyceps. Collagen has always been a part of my daily beauty routine–I definitely notice a difference in my hair, skin and nails when I’m incorporating it daily.

FINAL VERDICT: As a lover of at home coffee and a victim to not so great matchas of the past - I’m stoked to continue to incorporate Further Food’s Matcha Collagen into my morning routine! Not only was I happy to skip the step of adding my daily supplement of collagen to my morning beverage (work smarter, not harder!) but I genuinely saw a shift in my energy levels. 

I wasn’t watching the clock for the next appropriate time to have another cup of caffeine but was more often shocked when 4 PM rolled around and I had powered through the afternoon without my normal second cup. 

SARAH’S MATCHA RITUAL: I consider myself to be exclusively an iced beverage person, regardless of the temperature outside. This, for the most part, has made dissolving supplements in my morning beverage… tough, which is why I was pleasantly surprised at how easily Further Food’s Matcha Collagen dissolved, even at room temp.

Not to #humblebrag but I nailed my at home iced matcha latte and knowing that my matcha powder already was packed with the collagen I needed made the experience that much better. First thing in the morning, I boil some water and add a scoop and a half of the Matcha Collagen. After a good whisk, I set it aside to make myself some breakfast. When I’m ready, I pour my matcha over a big glass of ice, top it with some foamy oat milk, and enjoy! 

Drea, Director, Content

FIRST IMPRESSION: Coffee for me, is more about ritual than the caffeine. It signifies a moment all to myself each morning, before the day’s distractions and obligations begin, and where time is measured by volume of sips remaining rather than by the hands of a clock. Though I usually cap this ritual at one cup, I’ve practiced it since my college days. I was a bit nervous to see how my body would respond without the additional caffein and prepared myself for an epic headache–and was surprised that I felt…totally normal. 

As an avid collagen addict, I was really impressed with how well the powder dissolved in hot water – usually matcha requires a special whisk (and a little bit of effort) to achieve a perfectly smooth consistency. With only a few stirs, Further Food’s Matcha Collagen was completely blended, which is actually an indication of a high quality matcha. The taste was exactly what one would expect from matcha–no subtle notes of the collagen or cordyceps. 

FINAL VERDICT: Honestly, I think I may have become a bona fide matcha drinker as a result of this experiment. Especially towards the end of the week, I felt a noticeable difference in energy that was more sustained and less scattered. The matcha–and maybe the cordyceps or the combination of the two– provided a sense of calm and clarity that by comparison, made me realize how anxious coffee had been making me feel. I’m not sure I would have ever noticed the feeling if it weren’t for comparison. 

DREA’S MATCHA RITUAL: The first thing I do in the morning is put water on to boil. My matcha ritual is pretty minimalist, even more so than my coffee ritual without the extra step of adding collagen, but I might try adding it to smoothies next week (and will report back). Once the water boils, pour over 2 scoops of Further Food’s Matcha Collagen. Give it a few stirs and then add a splash of unsweetened oat milk. Sip and enjoy!

USE CODE: CC15 to get 15% off any Further Food product at FurtherFood.com (new customers only) 

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Short on Time? Micro Self-Care Is the Antidote to Burnout

Unprecedented was a defining characteristic of last year–and with it came unprecedented high rates of burnout. Employees and entrepreneurs are feeling the pressure of an ‘always on’ work culture more than ever with the shift from in-person meetings to virtual ones. Many people are feeling the effects of “Zoom Fatigue,” but women are still affected more. In the first large-scale study examining the full extent of Zoom fatigue, Stanford researchers found that women report feeling more exhausted than men following video calls – and the “self-view” display may be to blame. In a world that doesn’t ever switch off, burnout is very real, and the new science of ‘micro self-care’ might be the solution to prevent it.

Micro self-care emphasizes the benefits of engaging in small habits in our daily lives to have a positive influence on our well-being. While traditional forms of self-care usually require substantial commitments of time, effort and often financial resources, micro self-care practices are small activities that can be done in a few minutes (or less) and are flexible enough to be woven into the workday (or other scheduled activities). Even larger acts of self-care can transform into micro practices by distilling existing rituals you already love into their most powerful essences. For example, you might not be able to get to a yoga class today, but you can benefit from a single pose or stretch in between meetings. You might not be able to call in for a full day at the spa, but you can experience the same TLC for your skin with a microdermabrasion facial at home.

In light of Mental Health Awareness month, the team here at Create & Cultivate is prioritizing acts of micro self-care. That’s why we’re partnering with Dr. Brandt Skincare to transform their cult-favorite exfoliator into a weekly micro self-care ritual that supports the Dr. Brandt Foundation. We are advocates of using business as a force for good, and love seeing entrepreneurs and brands of all sizes do their part to raise awareness for important causes. 

The Dr. Brandt Foundation is dedicated to supporting the mental health and well-being of diverse and underserved communities and to bring awareness to mental health issues. With every Dr. Brandt microdermabrasion age defying exfoliator purchase, $1 will be donated to the Dr. Brandt Foundation to support mental health programs.

Three C&C team members–with different skin types, tones, and concerns–put Dr. Brandt’s microdermabrasion age defying exfoliator to the test in a micro self-care moment of their own. Here’s what they had to say.

Carly, Senior Director, Marketing

Skin Type: Sensitive

Skincare Concerns: Pores, Fine Links, Wrinkles

I currently use Dr. Brandt’s pore refiner primer, and this is my first venture into skincare from the brand. Stress and anxiety definitely take a toll on my skin, so I was excited to add this exfoliator into my morning routine. The texture in the formula is so fine that I know it won’t irritate my sensitive skin. Because I only use it once or twice a week, it feel like a special self-care ritual that only takes a few moments. I can definitely see this product becoming a staple in my morning skincare routine.

Valerie, Senior Director, Partnerships & Sales

Skin Type: Combo, Sensitive/Acne Prone  

Skincare Concerns: Fine lines, uneven skin tone, some acne scars

I have tried microdermabrasion during a facial in the past, and was eager to try products by Dr. Brandt as it’s a well-known, high-end skincare brand. More importantly, it also supports Mental Health Awareness. Love supporting brands that actually DO good for the world. 

I used this product at night–after a long work day (and all in front of a computer screen due to WFH living) my skin was looking dull and tired. First impressions - great packaging. The product itself felt very light and easy to apply. My skin was tingling (in a good way) which I always like in these types of products because I feel like it’s actually working! The tingling turned to cool–and left my skin feeling SO soft by the time I washed it off just 2 minutes later–so clean and refreshed. In the morning, the texture of my skin felt so nice and I noticed the few acne scars were not AS red. I can’t wait to see results long term after adding this regularly to my routine. I was definitely impressed even just after one use - and loved feeling the fancy spa effects right at home!

Genesis, Talent Coordinator

Skin Type: Combo, Dry/Oily T-zone

Skincare Concerns: Dark spots, texture, fine lines and wrinkles

I love getting facials and depending on the type, I almost always incorporates microdermabrasion. I have used the “Needles No More, No More Baggage”’ under eye cream by Dr. Brandt in the past and was very pleased with the results, so I was excited to try this exfoliator as part of my micro self-care beauty routine. The packaging is simple and timeless, which enhances the product even more. As for the product, I love how lightweight the formula is and how smooth it was to apply – not like other harsh exfoliators– and my skin definitely felt softer after the first application. I will absolutely be adding this into my morning routine, maybe 2-3 times a week.

From May 21st - June 2nd, enjoy 40% off sitewide with coupon code MEMO40.

5 Mental Health Advocates to Follow on Instagram

Welcome to 5 for 5, where we spotlight 5 women in 5 minutes or less.

As we navigate yet another year of pandemic-induced #WFH life, it’s no surprise that burnout and Zoom fatigue are setting in. In fact, more than 70% of employees report being burnt out. In light of this staggering stat and in honor of Mental Health Awareness Month, we’re sharing five mental health advocates to follow on Instagram.

1. Elyse Fox

The founder of Sad Girls Club, a nonprofit organization committed to providing mental health resources for Black women and POC, Elyse Fox is creating much-needed space for women of color in wellness.

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2. Esmé Weijun Wang

On the page and on social media, New York Times bestselling author Esmé Weijun Wang is an advocate for people living with chronic illness and schizoaffective disorder.

3. Anna Zoe

Anna Zoe speaks up for mental health, autism, the LGBTQ+ community, and more. Her powerful posts address important topics such as how the mainstream education system fails neurodiverse people.

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4. Larissa May

Founder of #HalftheStory, an organization that empowers people to reevaluate their relationship with social media, Larissa May is bringing digital wellbeing to the forefront of the broader mental health conversation.

5. Bunny Michael

Think of artist Bunny Michael’s posts as friendly reminders to treat yourself with kindness, take care of yourself, express yourself, and, most importantly, love and accept yourself. Because you are worth it.

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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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5 Low-Maintenance Plants for Your Office That Clear the Air, Literally

Photo: Courtesy Ansel & Ivy

For Anum Tariq and Hiraa Khan, the co-founders of the female-founded and female-led plant delivery company Ansel & Ivy, being a "plant person" comes down to choosing the right plant for your space and your lifestyle. So how does that work exactly? Well, they’re like the Tinder for plants—they match compatible people with plants based on their level of commitment and environment.

Well, we called on the green matchmakers to help us find the easiest plants to take care of that not only spruce up the office but also clean the air too—yes, air-purifying plants exist and they’re way cheaper (and prettier) than the man-made versions. So, Tariq and Hiraa gave us the inside scoop on five air-purifying, low-maintenance plants to keep you company during your hectic workdays.

With just a little bit of TLC, these are some of the easiest plants to take care of and are sure to bring life a breath of fresh air to any office space.

Snake Plant, Sanseveria

$83

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Maintenance: Low

Care Instructions: The snake plant is as easy as they come. She will do well in just about any lighting condition, including fluorescent.

Why It's Office-Proof: This trendy, architectural plant is hugely popular for every type of office, from start-up and corporate to home office. She’ll keep her cool, variegated leaves in low-light offices and is nearly indestructible if you forget to water her. She also rids the air you breathe of harmful toxins and debris.

Purifies the Air of: Benzene, formaldehyde, trichloroethylene, and xylene.

Peace Lily, Spathiphyllum

$83

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Maintenance: Medium

Care Instructions: She’ll need a moderate amount of sun and regular watering to keep her happy.

Why It's Office-Proof: She’s one of the best air purifying plants out there. The nice thing about the peace lily is she’ll let you know when she’s ready to be watered because she’ll start to droop, but will immediately bounce back once she’s hydrated. So if you forget to water her before the weekend, just give her a drink on Monday morning and she’ll be back to her elegant, vibrant self. She’s also great for offices that crank up the air-conditioning since she’s more resilient to cold temperatures than other plants.

Purifies the Air of: Ammonia, benzene, formaldehyde, and trichloroethylene.

Rubber Tree, Ficus elastica

$83

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Maintenance: Low

Care Instructions: She’s ideal for new plant parents. Sit her in a spot that gets indirect sunlight and only water when the soil has completely tried.

Why It's Office-Proof: The rubber tree is a popular alternative to traditional green foliage. She can grow to be very tall so her dark, glossy leaves will really liven up a bare office corner. She also purifies the indoor air of harmful toxins.

Purifies the Air of: Benzene, formaldehyde, xylene, and toluene.

ZZ Plant, Zamioculcas zamiifolia

$46

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Maintenance: Low

Care Instructions: She’s one of the toughest plants out there. She’ll do well in almost any lighting condition, including fluorescent. She only needs to be watered when the soil has completely dried out.

Why It's Pffice-proof: The ZZ is ideal for dimly-lit offices. She’s perfect if you travel often and aren’t always at your desk since she’s nearly impossible to kill.

Purifies the Air of: Toluene and xylene.

Dracaena, Dracaena deremensis

$46

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Maintenance: Low

Care Instructions: She does well in low light conditions and doesn’t need to be watered until her soil is completely dry.

Why It's Office-Proof: If your desk isn’t by a window and you still want some lush greenery, she’s your gal. She’s perfect for those who want a plant with benefits, without the care commitment.

Purifies the Air of: Benzene, formaldehyde, trichloroethylene, and xylene.

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This story was originally published on October 3, 2019, and has since been republished.

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10 Journal Prompts to Start Your Workday Feeling Inspired and Motivated

Photo: fotografierende from Pexels

While most of us are still attached to doing everything on a phone, tablet, or computer, one of the best ways to get out of your own head is to write your thoughts down. This is where writing prompts come in handy! These prompts are tailored to make you think spontaneously and a little deeper about certain topics. 

Not only do these questions expand your mind but can be an easy way to find inspiration or even a new attitude. Scientific evidence also proves that writing accesses your left brain, which is more analytical. While your left brain is working, your right brain is free to create, therefore cultivating a more wholesome thought process you might not experience without the element of writing involved. 

Try out these 10 writing prompts and start your workday off on the right foot.

1. What is one thing that would make you smile today?

2. What do you think you can do more of?

3. How do you define success in your current role?

4. What does a “perfect workday” look like?

5. How will you resolve any stress you feel today? 

6. Where are you indulging in negative thoughts?

7. Name two things you’re thankful for at your job

8. What is one thing you can do today to feel more organized?

9. What makes you feel most empowered? 

10. What’s something you feel obligated to do and why? 

It’s easy to become complacent in your job which can make you forget what your passions were in the first place. Make sure to step back and look at the larger picture, whether that be considering a new job, career shift, or even a fun entrepreneurial adventure. Writing all of your thoughts out can help you fully understand how you’re actually feeling. 

“Writing all of your thoughts out can help you fully understand how you’re actually feeling.” 

—Abbey Adams, Digital Marketing Coordinator

About the Author: Abbey Adams currently works at a full-service ad agency as a digital marketing coordinator. Throughout her time as a writer and media maven, she’s remained passionate in her love of sharing stories, curating content, and inspiring women. You can usually find her cuddled up on the couch binging “Sex and the City” (for the 20th time) or listening to a new album on repeat.

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3 Quick and Easy Recipes to Make When You're Too Busy to Cook

Here at Create & Cultivate, we know how busy life can get. Amidst a hectic schedule, it is far too easy to forget to take care of yourself in the mix. However, therein lies the contradiction: if you do not properly nourish your body, you won’t be able to perform anywhere near your best. So, we sat down with food blogger Kenzie Burke, who gave us a few of her favorite quick, easy recipes, and explained why it’s important to make time for food.

“I am a huge proponent of cook it once, eat it two or three times.”

—Kenzie Burke

Create & Cultivate: How can we food prep when we feel like there’s no time? What is a good hack?

Kenzie Burke: My mindset is that no matter how busy you are, there is always time to do things that matter to you. I understand what it is like to be insanely busy. Some days I cannot even manage to text one person back, but I know that I need fuel to perform at my best. It’s possible that you’ll have to stay awake 20 minutes later than usual to make tomorrow run smoother, or perhaps you swap out prep cooking in place of your evening Instagram scroll. Give yourself this gift. This probably isn't the answer anyone wanted to read but, where there is a will, there is a way. As mentioned before, I am a huge proponent of cook it once, eat it two or three times.

C&C: You are anti-diet—why? What is your food philosophy?

KB: My food philosophy is ‘make it a lifestyle.’ You’ve got to fall in love with your life. You have to wake up every day enjoying what you are doing or you just won't live a satisfying life. I believe this sentiment carries over into the foods we eat. You have to love what you eat and want to eat well. I’ve found that those who diet seem to fall off quite easily and feel limited and trapped. In my practice, I get to the root reasoning behind eating well. Why do you want to eat well? For your health? Body? Family? Taking care of your body is taking care of you.

You cannot show up as your best self for your friends, family, partner, and career if you don’t put your own oxygen mask on first. Find your why. To be more specific about what I love to put in my body, I really focus on whole foods. For lunch and dinner I try to make half my plate a veggie. I love to optimize digestion with food combining and plant-based food. I explore this concept further in my e-book as it has changed how I feel at an almost soul level. I feel like I vibrate on a whole new frequency.

3 Quick and Easy Recipes to Try This Week

Artichoke Heart Salad

Courtesy of Kenzie Burke

Ingredients:

Romaine lettuce
Cucumber
Chickpeas
Olives
Artichoke hearts
Red pepper flakes

Ingredients for the dressing:

3 large lemons
3/4 cup olive oil
2 cloves of garlic
Salt and pepper to taste

Note: This makes a big batch you can keep in your fridge and use throughout the week.

Directions:

Chop romaine into fine pieces, peel and cut cucumber. Plate lettuce and cucumber with chickpeas, olives, artichoke hearts, and top with red pepper flakes. For the dressing place all ingredients into your blender and blend. This dressing stores well in the fridge. Finish salad with this simple salad dressing.

Tropical Bub Smoothie

Ingredients:

Cup of frozen mango
1 banana
Chunk of cucumber
Spinach or lettuce
Chunk of ginger
1 date
Coconut water
Spirulina powder
Shake of cinnamon

Directions:

Place ingredients in a blender and blend!

Simple Chickpea Pasta

Ingredients:

Chickpea pasta
Handful of cherry tomatoes
1/2 an avocado
1/2 of a lemon
Drizzle of olive oil
Salt and pepper
Nutritional yeast

Directions:

Cook the noodles by following the directions on the package they come in. In a sauté pan; sauté the cherry tomatoes on medium heat in olive oil until they are soft.

Once the pasta has finished cooking plate the pasta with the cherry tomatoes, sliced avocado, and finish the dish with a drizzle of olive oil, squeeze of 1/2 of a lemon, salt, pepper, and nutritional yeast.

This dish is ready to eat. It is also good cold.

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This story was originally published on September 5, 2019, and has since been updated.

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