Losing Sleep Over Tomorrow's To-Do List? You Need to Declutter Your Mindset (Here’s How)
Don't let overwhelm take over.
Photo: ColorJoy Stock
When we think of "clutter," most of us picture an episode of “Hoarders” or hear the soothing voice of Marie Kondo (two very different ends of the spectrum). But even the tidiest among us struggle with messes we can't see: mental clutter.
Clearing your mental clutter is the best way to invite peace and calm back into your day-to-day life. Here's how to recognize, clear, and recover from a cluttered mindset.
Physical vs. Mental Clutter
Physical clutter is easy to recognize: the clothes piled on the floor, that "junk drawer" in the kitchen, the trash on the floor of your car. Mental clutter, on the other hand, is a little harder to spot. And unfortunately, it can be even more detrimental to your mental health than a physical mess.
Mental clutter takes many forms, but it most often shows itself as overwhelm:
Losing sleep over tomorrow's to-do list
Forgetting important tasks or dates because you're juggling too many responsibilities
Constantly feeling tired, drained, or overworked
Having little motivation to do anything after work (even things you usually enjoy)
Neglecting self-care in favor of work or family responsibilities
What Causes Mental Clutter?
If you're feeling like this, you're not alone! So many of us let our little stresses pile up over time, creating a “Hoarders”-style mound of mental clutter.
Just like small slips create clutter over time, small improvements can clear it out, create space for calm, and help you step into a clutter-free mindset.
Some of the biggest contributors to mental clutter are:
Your phone and computer. Between the endless notifications and opportunities to distract ourselves, it's no wonder our digital lives are full of clutter. I'd never tell you to break up with your devices entirely, but in order to eliminate the stress they cause, you have to reevaluate your relationship with them.
Your to-do list and calendar. How much time do you spend stressing about that ever-growing to-do list? All those tasks and appointments add clutter to your life. The trick is prioritizing the important stuff and eliminating the rest.
Your daily routine. If you're regularly switching between tasks, procrastinating on projects, or just not finishing your work, it's time to streamline and declutter your daily routine.
These all create and perpetuate mental clutter, but they're also some of the best places to invite calm back into your life. That's what decluttering is all about: clearing out the junk to make space for the good stuff.
How to Declutter Your Mindset
Decluttering your mindset doesn't happen overnight, but there are real steps you can take towards a more peaceful life. Follow these steps to decluttering your physical and digital space, and watch the mindset decluttering follow suit.
Step 1: Take stock of your environment.
Before you can start decluttering your mindset, you have to get real about everything that's contributing to your overwhelm. Grab a journal and let's take a good, long look at your environment.
How many notifications do you get in a day? How much time do you spend staring at screens? What does your desk look like?
Now, be honest with yourself about your stress level. How often do you think about those notifications, worry about emails, or lose sleep over your to-do list? Do you have a healthy work-life balance? Do you feel well-rested?
This part isn't going to feel good. That's okay. Having a clear starting point is the key to mapping your way out of the clutter.
Step 2: Envision your decluttered life.
Next, imagine what your life would look like entirely decluttered. No need to picture your home Kardashian-level clear or your to-do list entirely empty. Just figure out what your ideal day-to-day life looks like:
How would you start your day?
What would your workspace look like?
How much work would you get done in a day, and how would you feel about that work?
How would you wind down in the evenings?
Don't hold anything back! Dream up your ideal life, and make that visualization part of your daily routine. Meditate on it, journal about it, put it on your vision board, whatever you like. When you keep your goals front-and-center, you'll be more likely to make subconscious decisions that get you closer to it. (That's manifestation at work!)
Step 3: Set boundaries.
This is where the actual decluttering happens. Compare your present to the decluttered life you want to get to and start making adjustments towards that goal.
Here are some easy first steps:
Turn off notifications on your phone.
Tidy your workspace, and surround yourself with positive images and affirmations. (I love a good vision board!)
Check off small to-do items you've been procrastinating on, like doctors' appointments and home maintenance.
Delete old, unused files and emails from your computer.
Set aside part of your day to spend time away from screens.
Schedule self-care into your daily and weekly calendars.
Commit to starting your day without your phone in hand and putting your devices away an hour before bedtime.
Donate clothes you no longer wear, books you won't re-read, or anything in your home that's taking up space.
These tiny changes will set your decluttering in motion. Plus, the fewer external distractions you have, the less internal clutter you'll have to deal with.
Step 4: Practice self-care.
Newsflash: Not all self-care is fun. Sure, it sometimes looks like bubble baths and face masks. Other times, it's way less glamourous. But that doesn't mean it's any less necessary!
The not-so-pretty parts of self-care are where the true mental decluttering takes place. By working through the stressors in your life, you create space for more peace and calm. It's not easy, but it's definitely worth it.
You can practice self-care and declutter your life by...
Taking control of your finances. Money is the greatest stressor in our adult lives, and it's also a huge source of clutter. Organize your accounts, start tracking your money, and make a plan to pay off debts.
Dance-clean your space. Even if you hate household chores, there's something therapeutic about blasting your favorite music and dancing while you clean.
Get outside. Fresh air and sunshine can do wonders for your mental health. Take a walk outside (without headphones!) to refresh your body and declutter your thoughts.
Plan your week. Grab your planner and outline your projects, meetings, and self-care time throughout the week. A solid schedule leaves less time for distraction and clutter.
Talk it out. When in doubt, reach out to a close friend, a family member, or a therapist to talk through your mental clutter. They might be able to recognize stressors you can't see in your own life.
Of course, make time for fun self-care, too! Any form of undistracted, intentional self-care re-centers your focus on what really matters. And the more energy you devote to taking care of yourself, the less likely you'll be to fall back into old patterns of distraction and self-sabotage.
Decluttering Your Mindset Takes Time
Decluttering your space and your devices won't magically declutter your mind, but it does get the ball rolling. Over time, you'll notice your inner thoughts start to settle as your environment becomes more controlled. And as you prioritize self-care, your body will finally get to recover from the stress that builds up day-to-day. Trust me, your future self will thank you!
If you’re working on your self-care routine, get my free phone boundaries guide, check out my holistic decluttering course on everything we just covered or follow me over on Instagram for more self-care tips.
“Decluttering your mindset doesn't happen overnight, but there are real steps you can take towards a more peaceful life.”
—Livia Boerger, Self-Care Coach
About the Author: Livia Boerger offers a fresh approach to self-care and teaches that it’s never too expensive, time-consuming, or long bubble baths surrounded by candles. She is on a mission to help high-achieving female entrepreneurs redefine self-care on their terms, prioritize rest and live intentionally so that they can live a calm life free of overwhelm.
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5 Mental Health Advocates to Follow on Instagram
A friendly reminder to take care of yourself.
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.
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.
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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10 Journal Prompts to Start Your Workday Feeling Inspired and Motivated
Write it out.
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.
What is one thing that would make you smile today?
What do you think you can do more of?
How do you define success in your current role?
What does a “perfect workday” look like?
How will you resolve any stress you feel today?
Where are you indulging in negative thoughts?
Name two things you’re thankful for at your job
What is one thing you can do today to feel more organized?
What makes you feel most empowered?
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
Simple and delicious, what are you waiting for?
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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The Definitive Guide to Making Time for Self-Care
Who could benefit from lower stress levels and better sleep?
Photo: Smith House Photo
We live in a time where self-care has a dedicated day on the calendar and a sticker on Instagram. But if you’re like me, finding the time to practice self-care can feel impossible. You’re working from nine to five, building your side hustle, and then it’s time for bed. When can you catch your breath, let alone make time for a face mask?
That’s where I can help. As someone who works a nine-to-five job in addition to freelancing, I’ve tried literally everything (and I mean, everything) to find time for my self-care practice. We’ve all become so accustomed to talking about self-care and hearing about self-care, that we’ve forgotten to allow ourselves the time to do it. I’ve found a few key ways you can incorporate self-care into your day. Because who could benefit from lower stress levels, better sleep, and stronger self-awareness? I’m raising my hand. I’ll assume that you are, too!
Below, I’m sharing the routine that ensures I make time to take care of myself. Here’s how you create your own self-care practice too.
Morning
For me, mornings are the most gentle time of day. You’ve (hopefully) just rested for six to eight hours, and your body is regaining its awareness. Mornings are the perfect time to practice self-care if you tend to have a very busy schedule during the day, have plans most evenings, or consider yourself an early bird. If this is you, then I’d recommend incorporating one of the ideas below into your routine:
Before caffeine, drink 24 ounces of water. So, hydration is not what you had in mind for self-care. But think about it: your body has just spent six to eight hours fasting. It spent the entire evening losing body fluids from breathing, snoring, or sweating—I know, such a beautiful way to describe sleep. By “flooding” your system when you wake up, you’re invigorating your body and giving it what it needs to propel you through the day. Another bonus? It kickstarts digestion.
Read (just not the news). For me, the smell of a newspaper reminds me of mornings with my parents. But the news itself can be disheartening, so I now opt for a book. Even if it’s just five pages with a glass of water or tea, it’s a gentle way to reawaken the mind. The ability to get lost in someone else’s world with a fiction novel allows for your own creativity to flourish. You can ignite the creative left side of your brain and the analytical right side of your brain all at once, thereby enhancing connectivity in the brain and improving brain function—talk about a life hack.
Go on a slow walk. Moving your body in a slow, deliberate way is perfect for clearing your mind and setting your intentions. And, most mornings, the weather is cooler than it will be during the day, so you won’t break a sweat. Try going on a walk without music, too. Whether you live in a busy city or a quiet suburb, listening to your surroundings can be refreshing. You’ll learn more about where you physically are, a form of awareness that is incredibly valuable for feeling good throughout the day.
Afternoon
These self-care practices are all about utilizing that lunch break effectively. Yes, a lunch break! Many of us neglect our lunch breaks. In a study of 2,000 American workers, 51 percent said, “it is rare or unrealistic for them to take a proper lunch break away from their work.” But that may not reflect the laws in your state—confirm your rights here. If mornings are too rushed and evenings just aren’t your thing, here are a few ways to practice self-care during the day:
Listen to a podcast (comedy, preferably). I love laughing. The type that makes your stomach hurt, like those six-pack abs are one joke away. Turns out, that’s a good thing. Laughing has been shown to relieve your stress response, soothe tension, and improve mood. Finding a way to laugh during the day is a great way to release and reconnect with yourself. If you don’t have someone at work who makes you laugh, take the time to listen to a funny podcast. “2 Dope Queens,” “My Favorite Murder,” and “Anna Faris Is Unqualified” are some of my ultimate favorites.
Be a plant. I mean literally. Do as the plants do and stand in the sun for 10 to 15 minutes (be sure to sunscreen up first). While you won't photosynthesize, you will benefit from the added dose of vitamin D, as nearly 80 to 90% of vitamin D comes from sunlight. Plus, most office spaces can be so cold. Warming up in natural sunlight will feel like a much-needed hug.
Chew your food. Now you probably think I’m crazy. Be a plant and chew my food, who is she? Pay particular attention to what you eat for lunch, it’s going to fuel you for the rest of the day. Focus on nourishing ingredients that are full of protein and fiber. And like I said, chew your food and chew it well. Slow everything down. Make it an effort to eat methodically and mindfully, stopping to acknowledge how good the food tastes and how it makes you feel.
Evening
Mornings aren’t your thing and you work through lunch—I get it. Hello to my night owls! These nighttime self-care ideas are meant to prepare your body for rest.
Eliminate decision fatigue. Your “morning self” will thank you for this one. Have fun choosing your clothes for the next day, assembling your lunch, and putting everything back in its place. Put on some music and go all-out Carrie Bradshaw when she sold her apartment. Try on anything and everything that you want to, so you don’t have to do it in the morning. Make it a dance party, because why not?
Cook a nostalgic meal. My favorite meal of all time is spaghetti and meatballs. Something about it reminds me of home. So I make it for any situation—when I’m feeling down and when I’m feeling good. Loving a certain meal for its nostalgic qualities can boost your mood and reduce stress. Plus, I give you permission to forget about the dishes just this once. Future you can handle that.
Dry brush and moisturize. I’m in love with dry brushing, the act of taking a dry, bristle brush and gently pressing it from the skin of your feet to your neck in circular motions. It’s a thorough exfoliation that stimulates your circulation and aids in lymphatic drainage, which can help the body eliminate toxins. You’ll feel vibrant and glowy. Always follow dry brushing with a good, soothing moisturizer. And please avoid dry brushing if you have sensitive skin, you don’t want to cause irritation.
And that’s all, folks! You can do these practices daily, weekly, monthly, or when you remember to—all that’s important is knowing that self-care doesn’t have to be extravagant. It’s showing your body and mind the love it deserves for serving you through the highs and lows.
About the Author: By day, Lily Comba works in business development for an online marketplace. By night, Lily lives an entrepreneurial life. After working as a Career Consultant for two years at her alma mater, Scripps College, Lily developed a passion for helping women in their careers. She embodies the mantra, “If not me, who? If not now, when?” in her work as a career advisor to college students, and creative and business strategist for fellow entrepreneurs. Catch her running around Los Angeles or at lilycomba.com.
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This story was originally published on May 18, 2019, and has since been updated.
20 Self-Care Staples to Take a Mental Break Without Leaving Your Desk
Essentials for pushing through that 3 pm slump.
Photo: Alizee Marchand from Pexels
Staying focused is not easy when you’re working from your living room and haven't left the house in weeks. It’s easy to feel drained and distracted, even the bliss of working in pajamas is old news. Self-care is needed now more than ever, but you may not always have time for yoga or a bubble bath.
Luckily, our editorial director, Sacha Strebe, and our managing editor, Megan Beauchamp, compiled the products they swear by for a quick mental health break. These products will add a little peace to your workspace, make you feel better, and you can use them while answering emails or sitting on Zoom calls.
Take a pause, scroll on, and do something for yourself. You deserve it.
True Botanicals Stress Relief
“When you work at an events company there is always work to do. Long hours prepping the show at my desk are followed by long days ensuring the show runs smoothly on-site. When I need a little stress-relief, I reach over and roll this oil on my wrists and sometimes a little on my neck behind my ears too. It smells so good with tarragon and frankincense, both of which have been used for centuries to ground and stabilize moods.” —Sacha Strebe
$36
The Beauty Chef Well Spray Inner Beauty Support
“When you’re on-the-go and stress has the cortisol levels rising, your immune system can be compromised. I love The Beauty Chef’s Well Spray (their Gut Primer is also a favorite) because it isn’t another vitamin to swallow and in just a few sprays I know I’m boosting and protecting my body. The ingredients are a combination of bio-fermented superfoods including pomegranate, elderberry, olive leaf (I swear by the olive leaf pills for immune defense), sage, calendula, and selenium—a mineral essential for normal immune function.” —Sacha Strebe
$29
Hum Raw Beauty Green Superfood Powder
“I have been a big fan of Hum nutrition for a long time (I swear by their Skin Heroes probiotic) and this superfood powder is a must-have at work. I always forget to take my pills or drink my green juice on the weekend because I’m out of routine. But this all-in-one powder makes it easy. There are more than 30 superfoods here with antioxidants, adaptogens, enzymes, probiotics, fruits, and vegetables. It also has a delicious mint chocolate chip flavor. I find myself reaching for it mid-afternoon for a boost and to stave off those unhealthy snack temptations.” —Sacha Strebe
$39
The Nue Co. De-bloat and Prebiotic
“I try to move around my home office as much as possible but I’d be lying if there aren’t more days than not where I’m sitting at my dining table come makeshift desk all day long. Naturally, not moving my body can often lead to bloating so when that happens, I make a warm tea with The Nue Co. de-bloat and prebiotic powder. It tastes great and it really works.” —Sacha Strebe
$37
iS Clinical Copper Firming Mist
“This isn’t essential to your self-care desk but as a skin enthusiast, I need to have a few misting sprays nearby to keep my skin hydrated at home. I like this one because it is packed with antioxidants and the copper PCA regulates mu skin's pH levels and apparently that also stimulates collagen. If anything, a few mists throughout the day just make me feel good and that’s all part of self-care, right?” —Sacha Strebe
$35
Molekule Air Mini
“Air pollution is evident everywhere but even more so in Los Angeles. According to a new report, a lot of the smog actually comes from China. In fact, ”29% of particulates in the San Francisco area came from coal power plants in China." So, I invested in the full-size Moleklule (and a few Dyson air purifiers) for our house but I’m also looking at investing in the mini for my home desk too. Not only does this one clear the air but it also looks chic too. It’s a win-win.” —Sacha Strebe
$399
Crane Drop Ultrasonic Cool Mist Humidifer
“The air is really dry in LA. Combine that with the drying effects of an air-conditioner on hot days and it's safe to say my skin is feeling parched. A humidifier is a great option in winter and summer to keep your skin hydrated and in all honesty, it just makes me feel good looking at it. I like this humidifier because it adds moisture to the air in rooms measuring up to 500sq ft. My colleague has the Hey Dewy but it’s much smaller and doesn’t have a strong stream of mist that I like but it is a good price. I have also been eyeing off this Objecto for our house.” —Sacha Strebe
$50
Soma Glass Carafe
“I love this glass carafe because it filters out any impurities from the tap water. I also love how it looks on my home dining room desk. Just seeing water in this carafe makes me want to drink it.” —Sacha Strebe
$74
Just Add Watur Motivational Water Bottle
“I am a skin and health nut so it always surprises people when I tell them that I am really bad at drinking water. And when I say bad, I mean really bad. Don’t get me wrong, I drink a lot of liquids. I drink a cup of early grey tea when I wake up, then a coffee, followed by a green smoothie, and then a herbal tea when I get to work (I love the Sakara Detox tea) which I drink throughout the day. But when it comes to water, actual H20, I probably only drink 1 liter. So, I bought one of these motivational water bottles that keeps me accountable. It has the time of day listed so I know how much I need and drink in portions rather than guzzle all at once. So far so good, but we will see.” —Sacha Strebe
$20
Sakara Beauty and Detox Water Drops
“In a bid to drink more water, I keep these drops on hand to flavor the water and enhance it too. Beauty Water is my favorite with its delicious rose scent. Just a few drops deeply hydrate your cells with naturally-occurring trace minerals missing from tap water.” —Sacha Strebe
$39
Sandoval Wood Aromatic Concentrate
“I’m all about creating an atmosphere that feels like home and Sandoval definitely brings a piece of our apartment into my cubicle. Peace is my personal favorite because it has the purifying palo santo with sweet frankincense and patchouli. They basically bottled the quintessential California scent. Spray it in the morning to set your space up for success and creativity.” —Sacha Strebe
$60
An Organized Life Gemini Zodiac Notebook
"I am a sucker for stationary but especially notebooks for journaling, dreaming, and listicles. I always have my diary nearby for all my work notes and lists, but there's something really special about having an additional notebook like this Zodiac one to write down your thoughts, personal achievements, ideas, and wishes for your future. It's been incredibly helpful for me especially during this time.” —Sacha Strebe
$16
Byredo Rinse-Free Hand Wash
“Our hands touch multiple things throughout the day and we don’t always have time to race to the restroom to wash them for every little thing so I like to have this rinse-free hand wash nearby. It smells amazing and looks so stylish on my desk when I’m not using it. But of course, this doesn't compare to actually washing your hands, so please do that too, and stay safe!” —Sacha Strebe
$37
Hilma Tension Relief
“I swear by this supplement for relief when I have head tension, which is pretty much unavoidable after spending hours in front of my laptop. It’s a quick fix without any of the unnecessary or harmful ingredients that can be found in other over-the-counter pain-relief solutions.” —Megan Beauchamp
$15
Have a Nice Day Glass Water Bottle
“Keeping a refillable glass water bottle on my desk is the only way I’ll hit the recommended eight glasses a day. I love this one from Have a Nice Day, which boasts a friendly reminder to keep a positive outlook no matter how many ‘this could have been an email’ meetings you have on your calendar for the day.” —Megan Beauchamp
$18
Avène Thermal Spring Water
“At first, it felt gratuitous to have a thermal spring water mist on my desk, but it’s a luxury that’s worth every penny. A quick spritz here and there goes a long way in helping me feel refreshed and ready to tackle the next task on my to-do list.” —Megan Beauchamp
$14
The Sill Philodendron Green
“Plants can do wonders for your wellbeing. They’ve been proven to reduce stress and anxiety, improve air quality, and even enhance cognitive skills. I love having this low-maintenance plant—complete with a sleek modern planter—from The Sill in my WFH office.”
$55
MegaBabe Hand Sanitizer
“I’m a big fan of this hand sanitizer from MegaBabe. It’s effective without being overly drying. I keep the mini size at my desk and grab it before heading out the door. I also have the large hand sanitizer pump, which I use to refill the conveniently sized mini when it runs out of product.” —Megan Beauchamp
$6
Vitruvi Stone Diffuser
“One of the biggest perks of working from home has been the ability to diffuse essential oils during the workday. I’ve had a Vitruvi stone diffuser for years, and I highly recommend it. The brand’s Boost Blend of bergamot, grapefruit, juniper, and lime essential oils makes for a great midday pick me up when I hit that 3 pm slump.” —Megan Beauchamp
$119
Golde Shroom Shield
“Another product that’s great for powering through the 3 pm slump, Golde’s Shroom Shield has a chocolately taste that’s ideal for adding to that afternoon coffee for a tasty pick-me-up that’s just indulgent enough.” —Megan Beauchamp
$22
Up next: 10 Two-Minute Habits That Will Change Your Life
This story was originally published on July 30, 2020, and has since been updated.
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Daphne Oz Shares Her #1 Tip for Cultivating Confidence
The Emmy award-winning TV host, bestselling author, and chef dishes out career advice.
“Set yourself up for success. Don't be afraid to prepare, and talk nicely to yourself.”
-Daphne Oz, Emmy Award-Winning TV Host, Bestselling Author, Chef, and Aveeno Hair Celebrity Brand Ambassador
Daphne Oz has been dishing out healthy living tips since she was a student at Princeton and writing her first book, “The Dorm Room Diet,” which brought wholesome eating to college campuses everywhere.
Fast-forward to 2020 and she’s penned three bestselling cookbooks, won an Emmy, hosted hit television shows by the likes of “The Chew” and "Dish on Oz", and served as a “MasterChef Junior” judge.
But that’s just her day job.
As a mother of four, she’s proven that you can have a very successful career and be a present mother, but as she’d say, “the difference between doing it all and having it all is a perspective shift.”
At our Future You Festival, Jaclyn Johnson virtually down with Oz to talk about what it took to build her impressive career, how she’s avoiding burnout as a working mom, and why she’s wielding her influence for good.
On cultivating confidence…
“Confidence stems from ease. It’s when you feel easy in your skin.”
"I feel the most confident when I feel like I'm sharing valuable information that's going to make a positive impact on someone's life."
On putting in the work to build confidence…
“You think ease is easy, it's not. Ease takes work. It takes practice. It takes effort and it’s being prepared.”
“Confidence isn't a destination. Every day you have to pay the dues and catch yourself if you're engaging in negative self-talk."
On avoiding negative self-talk…
"The world sees you and talks to you the way you see and talk to yourself. You have to live it first."
On navigating negativity on social media…
"You should never take with more than a grain of salt anyone's opinion or perspective who's opinion or perspective you wouldn't value in real life."
"You're not going to make everyone happy, and if you do make everyone happy, it's at the expense of you living your whole life fully."
On being a working mom during COVID…
“I would never lie and say that I’ve figured it out because the reality is it's recalibration all the time. There are days where I'm an A-grade mother and a B-grade employee and C-grade wife.”
On making time for self-care…
“It's all too easy for us to work ourselves into depletion and I think it can be something as simple as 10 minutes of listening to a podcast or doing a face mask or a 10-minute workout routine."
On continuing to grow…
“I never feel like I've stopped growing like there isn't a chance I could pivot and try something totally new.”
On finding your passion and being on the field…
"My dad used to say to me, You can't catch the ball if you're not standing on the field."
“If you don't have the skillset, if you haven't been keeping yourself prepared, if you haven't been keeping your eyes open and your eyes on the ball, you're never going to catch it when it's flying through the air.”
On pursuing multiple interests…
"You're allowed to be a multi-hyphenate, you're allowed to change your idea of who you are, and you're making a commitment to be as great as possible for now.”
On making tasks more manageable…
“You can only do what you can do. I think it's a matter of making it bite-sized and making it something that you feel you can tackle."
On her #1 tip for cultivating confidence…
“Set yourself up for success. Don't be afraid to prepare, and talk nicely to yourself.”
Psst… If you’re having serious FOMO, join Create & Cultivate Insiders to get unlimited access to all of our Future You Festival content including video recordings of every panel and workshop download in C&C history.
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Ask an Expert: How to Take Back Your Time and Get More Out of Your Days Without Running Yourself Ragged
Nix those low-value tasks from your to-do list.
We’ve been spending a lot of time at Create & Cultivate HQ discussing how we can best show up for and support our community during this uncertain time. Community is at our core, and connecting with others through one-of-a-kind experiences is what we love to do. While the world has changed, our mission has not. We’re committed to helping women create and cultivate the career of their dreams, which is why we’re proud to announce our new Ask an Expert series. We’re hosting discussions with experts, mentors, and influencers daily at 9 am, 12 pm, and 3 pm PST on Instagram Live to cure your craving for community and bring you the expert advice you’ve come to know and love from C&C. Follow Create & Cultivate on Instagram, check out our Ask an Expert highlight reel for the latest schedule, and hit the countdown to get a reminder so you don’t miss out!
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Start believing that you actually deserve to be happy, regardless of whether or not everything on your to-do list gets done.”
—Whitney A. White, Creator of Take Back Your Time
We've all been known to “rise and grind,” but as we’ve had to learn the hard way, activity is not the same thing as productivity—it's time to bid adieu to the "I'm so busy" mantra. More often than not, attempting to tackle a never-ending to-do list just leads to feeling stressed, burnt out, and, ultimately, unfulfilled.
In this installment of our Ask an Expert series, we asked Whitney A. White, the creator of Take Back Your Time, to share her expert time management tips. Ahead, she breaks down four critical mistakes that are holding you back from living the life that you want and the actionable steps you can take to break these bad habits and get more out of your days.
Scroll on for her tried-and-true tips for maximizing your time, honing your focus, and avoiding burnout. If you missed the conversation, you can watch it in full here, and be sure to tune into our next Ask an Expert conversation on Instagram Live.
Mistake #1: Taking pride in being busy.
“Stop thinking that working like crazy and being exhausted is some kind of badge of honor.”
“When you’re on the verge of burnout, you’re less efficient, less effective, and way more prone to mistakes. You are juggling so many different balls that, at any moment, they could all come crashing down.”
“If you keep doing this, you’ll be trapped in the anxious feeling that everything could fall apart at any moment.”
Step #1: Prioritize outcome over activity.
“Focus on outcomes over activity. When you get off that hamster wheel and focus on outcomes, you can stop being busy and getting the most important things done.”
“Prioritize achieving the goals that really matter and taking pride in accomplishing what you truly want to do.”
Mistake #2: Trying to tackle to never-ending to-do lists.
“Stop feeling like you need to do every single thing that ends up on your to-do list.”
“We all intuitively know that some things are more important than others, but when we’re trapped in the realm of the never-ending to-do list, getting anything done feels like an accomplishment.”
Step #2: Nix low-value tasks.
“Not everything on your to-do list absolutely has to get done. You want to be investing your precious time in the tasks that are truly most important in your life.”
“This will give you the brain space to focus on high priorities that really matter. You will start to feel empowered. Remember, you have a choice in what you do with your time.”
Mistake #3: Thinking only you can.
“Get over feeling like no one else can do as good of a job as you can.”
“Because you think no one else can do as good of a job as you can, you’re afraid to let go. You end up convincing yourself that you have to do everything yourself.”
“By making this mistake, you walk around with the weight of so many responsibilities on your shoulders.”
Step #3: Delegate, delegate, delegate.
“You are not the only competent person on the planet.”
“When you delegate, you can reap the benefits of applying laser-like focus to the tasks that truly matter to you.”
“True focus feels like you are operating at your peak level and you know that nothing can get in your way.”
Mistake #4: Sacrificing what you can’t get back
“Stop believing that you have to sacrifice your health, wellness, and happiness in the present in order to get where you want to go in the future.”
“When we over-index in one aspect of our lives and neglect the others, we end up feeling unfulfilled because there are parts of ourselves that we’re not letting flourish.”
Step #4: Give yourself permission to prioritize your own happiness.
“Start believing that you actually deserve to be happy, regardless of whether or not everything on your to-do list gets done.”
“Enjoy your life today in the here and now. Invest your time in the ways that you really want to—you don’t want to be grinding all the time just to feel unfulfilled.”
“That feeling of freedom and personal fulfillment is truly priceless.”
About the Expert: Whitney A. White is the founder of Afara Global, an organization that helps startups, corporate innovation teams, and nonprofits launch and scale new products and services. She is also the creator of Take Back Your Time, a transformational coaching program designed to help business leaders get on a clear path to achieving the goals that matter to them most. Follow her on Instagram.
Tune in daily at 9 am, 12 pm, and 3 pm PST, for new installments of Ask an Expert.
Follow Create & Cultivate on Instagram, check out our Ask an Expert highlight reel for the schedule, and hit the countdown to get a reminder so you don’t miss out. See you there!
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5 Ways to Be a Strategic Slacker
Chill work fam. Chill.
We've made it. It's Friday. Which means it's almost time to kickoff those boots and stick your toes in the ocean or your nose in a book-- whatever suits your weekend fancy will do.
It's time to slack.
But what about the work week slack? Is it possible to kick your feet up at your desk and STILL be incredibly productive. Perhaps they aren't as at odds as your might think. Here are the 7 magical ways to slack at work and still get shit done. Most employees are only productive four hours a day.
Call it failing upwards.
1. TAKE AN EXTENDED BREAK
Or really, take any break. Chances are that 15 minutes you’re legally allowed twice a day goes unused. You get busy, you get buried. It’s common. But when you’re working that hard your brain stops functioning at optimum output. So take a walk and grab a coffee. (Or bring water along for the jaunt, since dehydration during the workday can also lead to an kaput of creativity.)
Whatever you do, use it. Especially when you’re feeling stuck.
2. SHUT YOUR COMPUTER OFF AND READ
Word to the wise: always bring a book to your office. Sure, powering down your computer and taking a break from responding to emails may feel out of the question, but here’s an important one to ask yourself: when you’ve hit a slump is it better to stay stuck or read yourself out of it? Stand up. Give your spine a stretch and then crack the spine on a book. Seeing words come together in unexpected ways might be the jumpstart your brain needs. It’s not work, but it will work for you.
3. MEDITATE
We’ve all read about the benefits of meditating in the morning or before bed, but meditating in the office can bring clarity, calm your nerves before presentations, and de-stress high impact situations. Stress brings on emotions. Some of which are not beneficial to us in the work environment. Meditating at your desk (or in the storage closet) can help bring clarity and the right kind of emotions to your decision making. For instance, if you’re about to blow your top at a co-worker, take a beat. Meditate. And come into the situation with a clear head. It might look like you’re not doing a thing, but you’re being incredibly productive for you and the company’s well-being.
4. PLAY GAMES ON YOUR PHONE
While we don’t suggest scrolling through the IG during the work day, there are word games and brain games you can play to whip that brain into shape. You could opt for memory, attention, and problem solving apps like Luminosity, or try an app like Happify, that helps you build skills for lasting happiness. And being happy at work directly affects your productivity. So come on, get happy. Play a game or two.
5. DON’T MULTI-TASK
Sometimes it feels like the busier you are, the better you’re working. Untrue! You don’t have to do multiple things at once in order to get things done. Slow down and work on one thing at a time. It might feel like you’re slacking at first, but once you see how quickly you start ticking things off your list, you just might abandon the multi-tasking addiction.
We want to know… how do you do work slack? Share below!
We're Pretty Sure This Is the Easiest Way to Calm Presentation Jitters
Get you some zen at the office.
Kiara LeBlanc, Saje Natural Wellness VP and Creative Director, knows it can be a challenge to stay on top of your personal wellness amidst a hectic day on the job. When she needs a reboot, she reaches for essential oil blends to help shift her mind and body into a greater state of wellness whenever she needs it, wherever she finds herself.
Whether you are running from meeting to meeting, or jumping from conference call to boardroom presentation, here are three wellness tips Kiara recommends for maintaining your well-being at work.
BREATHE DEEP & CALM THE PRESENTATION JITTERS
“You’ve got five minutes until the big meeting – you’re feeling the stress, but you want to shine. I reach for a balancing blend of geranium, roman chamomile and orange to help me get in the zone in mere seconds with the help of a Saje Breath.”
How to do a Saje Breath
- Pick your favorite essential oil blend (we recommend Stress Release) and roll onto the palm of your hand
- Rub both hands together to activate the essential oils
- Cup your hands over nose and mouth and take a deep breath
- Hold your breath for a count of three, then release slowly
- Repeat as often as you like (and definitely before you deliver a big presentation)
GET OVER THE 3PM SLUMP WITH A MIST
“Instead of reaching for your second almond milk latté, recharge with uplifting peppermint, bright lemon and stress-reducing rosemary. Carve out a moment for yourself by spritzing Energy Revitalizing Mist and pick your energy back up, the natural way.”
Any time you need a pick-me-up, mist three pumps of Energy into the air above your head, close your eyes and breathe deep.
DIFFUSE CALM IN A HIGH-TRAFFIC OFFICE SPACE
You’ve got an end-of-day deadline and it feels like someone has plunked your desk down on the subway platform during rush hour. Keep an Ultrasonic Diffuser (we love the sleek aromaOm) by your desk and create a natural sanctuary, no matter how busy your office is. Our Brainstorm Diffuser Blend was formulated to help you get back on track when your attention starts to fade. Myrtle and clary sage are powerful essential oils for bringing balance and calmness to the mind.
“Diffusing essential oils is my escape to nature. Depending on the blend I choose I can create the experience I am craving. They act as a fast, natural way to tune out the buzz of my surroundings and that never ending to do list and to connect back to nature.”