Opinion: How to Stay Focused on What Matters During Times of Great Upheaval

Photo: Stephanie Stanley

With shelter-in-place orders in effect across the globe because of the novel coronavirus, many have suddenly, and unexpectedly, found themselves without access to the physical spaces (offices; fitness studios; places of worship) and basic structures (daily commutes; relationships; jobs) that previously shaped their day-to-day lives. I know firsthand how unsettling this can be, even without the added anxiety of contracting or spreading a deadly virus that has already infected more than a million people around the world.

In November 2017, I was working at a prestigious corporate law firm when The New Yorker revealed that my employer had retained Israeli intelligence operatives to spy on the women coming forward with their stories about Hollywood mogul Harvey Weinstein. The news was particularly disturbing to me as someone who, just a few weeks earlier, had made the difficult decision to come forward publicly to The Washington Post about my own experience with sexual harassment as an 18-year-old intern. 

About two months later, I left to launch the Purple Campaign, a non-profit organization to address workplace harassment in the wake of #MeToo. In a matter of days, I went from having a job in which I was assigned a steady stream of specific tasks—and required to track my time in six-minute increments for billing purposes—to being my own boss in an uncharted foray into social entrepreneurship. I suddenly discovered that the organizational systems I’d relied on for years no longer met my needs, and struggled to prioritize and balance the day-to-day demands of my new career path.

“I was having a hard time focusing on work because I was terrified of the uncertain future ahead of me, both personally and professionally.”

Staying grounded in my work became even more challenging that fall, when I separated from my husband and partner of 11 years and moved out of the house we shared. In the span of a year, I lost the two fundamental structures of my life (my job and my marriage) along with the physical spaces (my downtown office and my home) that contained them. As much as I loved the creative and intellectual challenge of building a new organization, I found it increasingly difficult to translate those abstract goals into day-to-day tasks.

The dramatic societal change currently underway has prompted a flurry of think pieces about how to create a work-from-home schedule and the importance of establishing a morning routine to boost productivity. Don’t get me wrong: this kind of advice is important and useful. Over the past two years, I’ve learned—through a lot of trial and error—how to balance my competing needs for flexibility and discipline. This has included establishing not only a morning routine (which consists of a daily prayer, meditation, and self-led Ashtanga yoga practice) but an evening one, too (which I’ll admit is largely dominated by my elaborate skincare regimen), along with other rituals that keep me grounded.

But while my routines help me start each day with focus and clarity, they haven’t always made it easier to get substantive work done—and that’s especially true when the future I’m working toward feels as uncertain as the present moment I’m living in. I often finished my morning routine only to find it impossible to sit down and focus on the work tasks in front of me. I’d procrastinate by doing other “productive” things instead (going for a run; meal prepping; organizing a friend’s bachelorette party), putting my work off until a deadline loomed, or an email landed in my inbox that demanded a response.

As my one of my work-life gurus Adam Grant wrote in a recent COVID-era column, there’s an explanation for this: people tend to procrastinate “when a task stirs up feelings like anxiety, confusion, or boredom” or when “you’re working alone on tasks that seem ambiguous and meaningless.” As passionate as I am about the work I do at The Purple Campaign, entrepreneurship came hand-in-hand with an underlying anxiety that I didn't fully appreciate when I dove headfirst into it two years ago, and which only increased in the wake of my divorce. I wasn’t having a hard time focusing on work because I lacked good routines—I was having a hard time focusing on work because I was terrified of the uncertain future ahead of me, both personally and professionally.

“Regardless of the tasks sitting on each of our to-do lists right now, we’re all grappling with unprecedented uncertainties.”

Over time, I’ve found a way to get unstuck in such moments: by reframing the task to focus on the people instead of the project. If my to-do list looms large with things that are intimidating or feel “ambiguous and meaningless,” I spend a few minutes focusing on the why behind them: the people affected by the anxiety-inducing or seemingly mundane assignment in front of me. As Grant explains, “we’re more likely to stay on task when we know other people are counting on us,” and re-framing to orient a project around them “can bring focus and meaning” to the work.

A few weeks ago, for example, when I found myself putting off signing the contract for our latest #MeToo Meet Up, I paused for a moment to think about the people behind the administrative task: the individuals who find community and healing at our Meet Up events; the survivors I’ve partnered with to develop the series; the employees at the Outrage who depend on fees from events like ours to operate their small business. The same approach works when I’m faced with a task that feels daunting rather than boring, like putting together the agenda for my first-ever Advisory Board meeting last December.

This global pandemic is affecting us all in both different and similar ways; simultaneously transcending and exacerbating the deep pre-existing socio-economic divides in our society. Regardless of the tasks sitting on each of our to-do lists right now, we’re all grappling with unprecedented uncertainties: the health and safety of our loved ones; knowing when we’ll next see cherished friends and family; finding financial security in an economic crisis. Focusing on the people at the heart of it all isn’t a cure-all solution, but it is a way to reconnect—and hopefully keep moving forward with—what matters most to each of us during this time of great upheaval.

About the Author: Ally Coll is the president and co-founder of The Purple Campaign.

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4 Simple Ways to Live an Eco-Friendly Lifestyle (Even If You're Too Busy)

Photo: Daria Shevtsova for Pexels

Did you know 8 million metric tons of trash are dumped into the ocean each year?

This trash also kills around one million marine animals and birds every year. Not a day goes by without pollution of some kind. Whether it’s the fumes from cars, the plastic bag holding our PB&J sandwich, the cheap graphic tee you bought last week, or even the plastic water bottle you bought with your salad on your lunch break.

But no matter how busy your days are, everyone can (and should!), find the time to care a little more about this place we call home. It’s time to do our part to reduce this toxic waste and find smarter ways to keep our planet clean and safe. Not sure where to start? Here are a few tips to kick off an eco-friendly lifestyle, even if you’re busy.

Be Mindful of Fast Fashion

Clothing is an essential part of our everyday life. What we pay for clothing, how we feel in it, and how long it lasts are all important factors to keep in mind when purchasing clothes. Fast fashion is inexpensive clothing produced rapidly by mass-market retailers in response to the latest style trends. This allows companies to create cheaply made clothing that will likely not last long for the consumer—ever wash a shirt once and the thread string comes out, or it shrinks three sizes?.

Sustainable fashion is the process of fostering change to clothing products towards greater ecological integrity. There are several ways to become a trendsetter without giving into fast fashion and its grand marketing scheme. A string of companies are popping up around this sustainable drive offering easy ways to consign fashion and buy used clothing—hint Poshmark, thredUP, The RealReal, Vestiaire Collective, Depop, and eBay. They are all doing their part to promote sustainable fashion at an affordable, not cheap, price. Buying secondhand and investing in clothing that is high quality and made with organic and durable fibers are the best ways we can support this sustainable clothing initiative. Did you know fashion is the second most polluting industry in the world behind oil? Let’s change that, ladies.

Invest in Sustainable Food Storage Containers

Work life consists of various foods and snacks to get you through your day. This includes plastic containers, plastic zip-top bags, maybe even plastic bags as lunch bags. Look for food containers that have silicone lids instead of plastic. Silicone is long-lasting, free of all estrogen-mimicking chemicals that are usually found in plastics, doesn’t contain petroleum, and is not harmful to the environment.

Stainless steel is another noteworthy material to use for storing food. People often forget that stainless steel is a highly recycled commodity. According to the International Stainless Steel Forum, the rate of stainless steel recycling has increased to 90% while plastic recycling remains at 1% with most remains dumped into a landfill. If you tend to bring a big lunch everyday, you might want to purchase a reusable lunchbox. This gives you the freedom to keep all your food in place and cold, while also reducing plastic bag use.

So, next time you make a Target run, take a peek at the containers section to make your ecological footprint a little less toxic. 

Bring Your Learnings Into Your Building

Most office and apartment buildings should be following all recycling rules no matter what, but if you’re in a building where they don’t pay attention, then now is the time to inquire.

Contact the building management company and ask them any questions you may have about how to recycle properly. Make signs, set up bins, and do your part to educate your fellow employees and residents on recycling and how to do it the proper way. Provide lists of resources for people looking to get rid of plastic bags, old toys, clothes, food, or even electronics.

Print out recycling guidelines with handy pictures so people can learn at-a-glance how to appropriately dispose of their trash. Talk to your building manager about implementing these recycling guidelines and ask if you’re able to hold an info session to teach employees or residents about the do’s and don’ts of recycling (once social distancing restrictions are lifted). The more people we educate, the better our quality of life will be.

Reduce Plastic Use Where You Can

We all know plastic is the big criminal here. One of the biggest actions we can take is to stop purchasing plastic water bottles, and particularly, plastic water bottles in mass quantity. Not only does this waste affect our marine life but can also affect public health by spreading diseases and other illnesses as a result of burning waste. 

In 2010, Sarah Kauss founded the company S’well with an important mission in mind. Kauss wanted to rid the world of plastic bottles. She molded fashion and function together to create a product that consumers couldn’t resist. The bottles are designed to keep your beverages cold for up to 24 hours and hot for 12 hours. S’well is a woman-owned company with a strong and clear vision to make the world a cleaner place.

Instead of polluting the Earth every day with more plastic water bottles, reuse your own cute and sustainable water bottle that is entirely yours (and you’ll save so much money). You can take it with you pretty much anywhere you go. It’s the easiest way to make the world a cleaner place.

About the Author: Abbey Adams currently works at a digital marketing company while also maintaining her music blog, blondieandthebeat.com, of six years. Throughout her time as a freelance writer for a women’s magazine she’s learned to share every story and empower as many women as possible. You can usually find her writing in bed binging “Sex and the City” (for the 10th time) or at the gym sweating out her anxiety on the stairclimber.

This story was originally published on July 6, 2019, and has since been updated.

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4 Things I Do Every Sunday to Mentally Prepare for the Week Ahead (COVID-19 Edition)

Photo: The Lazy Artist Gallery for Pexels

Now that we’re on week six of social distancing and working from home, it’s getting harder to recognize the distinction between weekdays and weekends. Between working, parenting, homeschooling your children, reading the news to stay informed, cooking three meals a day, and trying to keep everyone in your family healthy, the mental load can get overwhelming. In a recent article published in The Atlantic, author Helen Lewis brings up a valid consideration: “one of the most striking effects of the coronavirus will be to send many couples back to the 1950s. Across the world, women’s independence will be a silent victim of the pandemic.” 

With school closures and social distancing, the work of childcare is moving from nannies, daycares, and schools back to parents. In many cases, the responsibility will fall on mothers. Every family manages child care differently. Whether working parents alternate work and child care “shifts” or if they make the difficult decision of having the majority of one task fall on one parent, it can often feel impossible managing work and family responsibilities. This pandemic will pass, although with long-lasting consequences. In the meantime, how do we approach our mental health and manage the new structure of our everyday lives while still achieving our goals? 

As a mother of two toddlers and a month- old newborn and a small business owner, I have found that doing four particular things on Sunday helps me mentally prepare for the week ahead and infuse a sense of normalcy into my days. Of course, it will take more than a Sunday ritual to handle the emotional effects of a global pandemic. But this is where I’m starting. 

Step 1: Clean up your space, including your work area 

Since many of us are working from home now, your desk could be anything from your couch to your dining room table. Wherever you decide to work, take a half hour to clean up the area. If I’m surrounded by stacks of random papers, unopened mail, or Legos that seem to permeate every corner of my house, it’s really hard for me to focus and start working with a clear mind. I still don’t quite understand how these piles of clutter show up consistently despite constantly tidying up. Nonetheless, I am determined to eliminate them. 

Clutter isn’t just aesthetically displeasing. It can also affect your productivity. A study at Princeton University observed that clutter can lead to more difficulty focusing on a single task because various stimuli compete for neural representation. This ultimately makes it harder to pay attention and focus on completing tasks.   

While you’re tidying up, do a once-over of your home and see what else you can put away in the time you allot for cleaning. Put away folded laundry, empty the dishwasher, wipe down kitchen counters and anything else you have been putting off. Although minor changes, your future self will thank you come Monday morning when you can sit at your desk and start working in a peaceful environment.  

Step 2: Take half an hour to sit down and think about how you want the next five days to go. 

Mentally preparing for the week ahead starts with taking care of yourself. Take five minutes to write down all the tasks floating through your mind in a notebook or planner. Relieve your mind of the burden of keeping it all in your head. That includes ordering produce, finding another pair of sneakers for your daughter, breaking down major work projects into manageable tasks, or anything else on your mind. Schedule your virtual barre class now. Plan to connect with one to two people from your network just to check in. 

Also, consider blocking out work time. If you have a project deadline coming up on Friday, block out time on Tuesday to complete it. Physically create a calendar meeting and invite yourself. This will give you a sense of fulfillment and plenty of time to edit/submit it in advance without the stress of procrastinating and being up all night. 

Look at your calendar and observe your schedule as a whole. Do you have seven Zoom meetings scheduled on Monday back to back? Think about what you can adjust or move around so your week is more evenly distributed. Can any of your meetings be converted to an email? The answer is usually yes. One Zoom meeting you may want to keep on your calendar—virtual wine night with a friend. That one feels essential to me.  

Step 3: Take a long hot shower and go through your skincare routine 

With a newborn and two small children at home, long showers and drawn out skincare routines are a luxury that I do not take for granted. I know the week will be packed with activities, deadlines, zoom calls and I will not have the time to go through a multi-step skincare process. On Sunday evenings after my kids are sleeping, a long hot shower is the metaphorical reset button I need to start fresh and enter the new week with an open mind and positive intentions. 

It’s nothing groundbreaking but it’s time I carve out in the day to prioritize my well-being. This is a good time to deep condition your hair, do a scalp treatment, put on a face mask and truly take your time. Take a selfie and send it to a friend to encourage her to do the same. With everything going on, I haven’t found much time to do my makeup or style my hair but taking this time to take care of myself has become a positive part of my quarantine routine. 

End your moment of solitude with a look through your closet to plan out your outfit for Monday morning. Whether it’s sweatpants or a spring dress you can wear around the house, laying out your clothes the night before will help you feel prepared for the week ahead by eliminating morning tasks that take up decision-making energy. Planning what I can on Sunday night lets me get in some extra sleep time the next morning and gets things started on a calm note, even if getting dressed involves changing from one pair of sweatpants to another.  

Step 4: End your Sunday with an activity that brings you peace 

For me, that activity is reading. I try to have everything done by 10 pm so I can go to bed and relax with my favorite book. It doesn’t always happen but when it does, I feel the effects both physically and mentally. One of my favorite joys in life is climbing into a bed with fresh sheets, ready to read and subsequently fall asleep on my book.   

Going to bed early will also help you avoid pressing the snooze button incessantly in the morning. All these things together will help create a situation in which you are set up for success at the beginning of a busy week. Staying up late and constantly pressing the snooze button is problematic because it starts the day with an innate sense of failure. You knew you should have gotten up earlier but you didn’t, creating a negative feeling in the morning and a downstream effect for the remainder of the day.  

Another activity that can help bring a sense of peace? Lying in bed and doing nothing. Taking the time to simply think about your day (without a screen), is not something we do often but the benefits are long-lasting. Think about what you would really like to accomplish during the upcoming week. What will give you a sense of satisfaction amongst uncertain times? What went really well last week? What do you want to do differently this week? As you’re taking care of everyone around you, what can you do to prioritize your own mental well-being? 

About The Author: Tanya Kertsman is a freelance writer covering clean beauty, fashion, and wellness. She has an affinity for slip dresses, a fresh magazine, and booking last minute travel adventures, all equally enticing. Until recently, she worked as a Pharmacist in the Pharmaceutical Industry in Medical Affairs Strategy. Tanya lives in Philadelphia with her husband and three kids under five. When not in front of a computer, you can find her enjoying board games significantly more than her kids do, reading one of many half-read books scattered around her home and scoping out concerts in Philadelphia. You can find her at littleblankdiaries.com or on Instagram @littleblankdiaries.

What do you do on Sunday night to mentally prepare for the week? Add to the list in the comments!

Ask an Expert: How to Make the Most of Social Distancing and Be Productive With Your Extra Time

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!

“

Don’t allow your inner critic to talk you out of starting. Just start.”

—Stephanie Fleming, co-founder of The Happy Planner

Now, let us start off by saying that we are not here to pressure you into being productive. After all, we’re in the midst of a global health crisis that has disrupted every aspect of our daily lives. One that has taken a serious toll on both our mental health and overall wellbeing, as well as our financial stability. First and foremost, we all need to take care of ourselves and our loved ones.

We are here, however, to give you the tools you need in order to be productive if you are looking to launch that business, learn that new skill, or get started on that project you’ve had on the back burner while you’re self-isolating. That’s why we tapped creative entrepreneur and co-founder of The Happy Planner, Stephanie Fleming, to share her tips on the topic for our latest Ask an Expert Live segment.

Scroll on for three takeaways from the conversation and be sure to follow Create & Cultivate on Instagram so you don’t miss out on the next one.

Create Work-Life Boundaries

“In a situation like this, boundaries are very important. Remember, you are the guardian of your own time so you need to create the boundaries that you need in order to be productive. Create a schedule for yourself but be aware that there are always going to be boundary bulldozers (i.e., Facebook, the news, your kids), just be aware of them, take a deep breath, and recognize that these are difficult times and it’s okay to not be at the top of your game.”

Minimize Distractions

“Set aside a dedicated workspace where you can minimize distractions. If you don’t have the space (some of us live in tight quarters), schedule some time for yourself to use a shared space. Do whatever you need to do to find a distraction-free zone or time so you have the space you need, both mentally and physically, to cross items off your to-do list.”

Just Start

“Procrastination and perfection are the enemies of productivity. Just start the damn thing. Rip the band-aid off. Use Mel Robbins’ 5-second rule and literally countdown from 5-4-3-2-1 and just go. Don’t allow your inner critic to talk you out of starting. Just start.”

About the Expert: Stephanie Fleming is a creative entrepreneur, speaker, optimist, and wellness seeker. Most notably, she is the co-founder of The Happy Planner. What began 20 years ago as a tiny, garage-based business is now an industry-leading lifestyle brand that offers a wide variety of products that inspire customers to live creatively and plan a happy life It’s Stephanie’s mission to create a happy life movement by empowering people everywhere to take control of their own happiness by embracing planning, positivity and all things creative!

Tune in daily at 9 am, 12 pm, and 3 pm PST, for new installments of Ask an Expert. 

Follow Create & Cultivate on Instagram, check out our Ask an Expert highlight reel for the schedule, and hit the countdown to get a reminder so you don’t miss out. See you there!

5 Things to Do While Self-Quarantining Without Buying a Single Thing

Photo: Alex Gállego for Pexels

During the COVID-19 pandemic, our normal lives have come to a grinding halt. Beyond streaming our go-to TV shows for hours on end, there’s a lot more we can do during this downtime that will help retrain our minds and help us live our life, even beyond this period of quarantine.

So often, when we are looking to grow, change, or shift something in our lives, we are looking outside of ourselves. But, the truth is, everything you need to continue your growth journey is within you—and within arm’s reach. All you need is passion, interest, and a few simple strategies that’ll help you find what works for you. 

Here are some simple things you can do to shift your mindset in order to stimulate growth, without spending a dime.

1. Try cooking a new recipe.

This incredible resource allows you to discover new recipes by listing the ingredients you have in your pantry, fridge, or freezer. If you're at a loss of what to make, this is a great way to shop what you already have and try something new, too.

Personally, every morning, I come up with some type of frittata using leftover vegetables, protein, and eggs. You can also use frozen veggies if you are trying to clean out your freezer. 

2. Refresh your living space.

Beyond spring cleaning, try changing the layout of your space as well. It sounds simple but reorganizing furniture or décor can provide your brain with a really satisfying sense of change (without spending any money on new pieces.) You would be surprised how much this can act as a refresh during quarantine. 

Now that I’m home a lot more, I’ve rearranged three rooms already. It’s been nice to re-think the space I have and make it feel new again. I have also used this time to clean out my pantries, fridge, and my kids’ play areas. I’ve cleaned out so much, I feel like every room is new.

3. Pick up that book you’ve been meaning to read (instead of buying a new one).

Psychologically speaking, we get a rush when making purchases. Buying new things, even when we have something similar at home, gives us temporary satisfaction. We can use this time to work on that, challenging ourselves with a "no buy" mandate (because, well, it's sort of the only option) and getting enjoyment from actually using things up.

Instead of focusing on the next purchase, we can simultaneously produce less waste, reduce clutter, save money, and shift our mindsets. Books take up a lot of space in our rooms as well as storage. We are reading a lot more these days and are finding books we forgot to start or stories we want to read again. 

4. Learn a new skill.

I don't suggest putting too much pressure on yourself to be productive during quarantine, but if there's something you've been putting off doing due to a lack of time, now is a good chance to start.

Download Duolingo to work on learning a new language, watch free online videos to help you become more flexible, or bake the bread you've been seeing everyone make on Instagram.

For me, this is improving recipes, testing new ones, and adding twists to ones I use today in order to support immunity.

5. Connect (virtually) with your family and friends.

Throw a happy hour via Zoom. Download Houseparty to connect with your friends. FaceTime with your family during dinner. These circumstances make us truly value the people in our lives.

With Marco Polo, you can leave video messages with friends and family. This allows you to connect face-to-face but asynchronously. I’ve been celebrating birthdays over Zoom and scheduling virtual coffee dates and lunch meet-ups with my friends and family.

About the Author: Nora McCaffrey is the Chief Academic Officer at The Institute for Integrative Nutrition. She oversees all academic components to IIN’s course offerings. Prior to joining IIN, she trained at the Institute for Culinary Education in culinary arts and ran her own catering business in Brooklyn, NY, providing healthy food options for private events, school events, and meal deliveries. 

To support her health focus, she became an IIN health coach and later decided to join the IIN team. In 2017, she obtained a master’s degree in Instructional Systems Technology from Indiana University. Her experience and education help her to continuously improve and innovate course offerings and learning platforms

Nora is from Brooklyn, NY and now lives with her wife, Helen, and two kids in Maplewood, NJ. As a lifelong foodie, Nora supports local farmers and restaurants to feed her family.  

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Ask an Expert: How to Design a Work-From-Home Space That Boosts Productivity

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!

Photo: Courtesy of Ariel Kaye

Not to state the obvious, but the lines between work-life and home-life have been blurred beyond distinction. Now that we’re all sheltering in place and working from home in an effort to slow the spread of COVID-19, it’s harder than ever to separate our work lives from our personal lives and, #realtalk, we’re all just trying to make it work.

For tips on creating a work-from-home space that boosts productivity, we virtually sat down with Ariel Kaye, the founder and CEO of Parachute, for our Ask an Expert Instagram Live series. Not only is Kaye at the helm of a cult-favorite home brand, but she also lives in an 800-square-foot bungalow with her husband and 14-month-old-daughter (!), so it’s safe to say she knows a thing or two about maximizing space.

Keep scrolling for three key takeaways from our conversation, as told to Create & Cultivate by Kaye, and be sure to follow Create & Cultivate on Instagram to catch the next installment of our Ask an Expert series.

Set Up a Workspace That’s Easy to Walk Away From

Right now, more than anything, set up a work area that easy to step away from to maintain your mental health. I like to take my calls from my bedroom or outside in the yard, and I answer emails from the dining table, and I review content from the couch.

Then, at the end of the day, I like to take a beat by closing my computer and setting down my phone. It’s really about that distinction and having boundaries that establish your work zone and your home zone, which can be difficult now that we’re in the same space.

Clear Clutter to Minimize Distractions

I need a clutter-free space to be productive, so I have a basket with headphones, pens, and everything else I need to have within reach, and then I put away things that I know I won’t be using for a while to clear clutter. Every morning, I’ll fluff the pillows, wipe down surfaces, and clear clutter to get my space ready for the day.

Liven Things Up to Keep Your Space Feeling Fresh

I’m a big believer in grabbing fresh bouquets of flowers at the market every week to keep the house looking and feeling lively and beautiful. If you’re not going to the farmer’s market or grocery store right now, consider picking things that are already overgrown in your neighborhood, like branches of bougainvillea, for example.

I’ve also been shopping my own home and moving things from one room to the next to keep things fresh. I recently moved a piece of art from my bedroom to the living room and it’s changed the whole space. I also love candles. Burning a candle is one of the things I do to transition from day to night at the end of the workday. 

I try to remember that we’re all just trying our best and i have to tell myself every day to be kind to myself.

About the Expert: Ariel Kaye is the founder and CEO of Parachute. While it began in Los Angeles in 2014 as a digitally native brand, Parachute has since expanded beyond its roots—premium-quality artisanal bedding—to include essentials for every room in the home. In the last six years, Ariel has evolved Parachute into a beloved home lifestyle brand with numerous brick-and-mortar locations across the country. Under Ariel's leadership, the brand also launched a hospitality collection, created in partnership with the U.S.'s top hoteliers and interior designers. Ariel’s first book, “How to Make a House a Home,” will be released on April 14, 2020. She currently resides with her family in Venice Beach, California.

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!

50 Ways to Practice Self-Care and Prevent Burnout While Working From Home During COVID-19

Photo: Smith House Photography

Did you know that two in three workers today feel burned out? That’s not a difficult stat to believe considering American workers put in the most hours when compared to other industrialized nations like the United Arab Emirates and South Africa.

Now that we’re all working from home and sheltering in place in the midst of the COVID-19 crisis, logging off at the end of the day to maintain some semblance of work-life balance is harder than ever. But, guess what? If you keep going without stopping, your body will force you, eventually because you will burn out, which could mean that it will take you even longer to get back on track. As with everything, preventing is better than curing, so stop hustling and start healing before burnout sets in. 

Here are 50 ways to practice self-care and prevent burnout while working from home during COVID-19, and be sure to scroll to the end to shop our Create & Cultivate Marketplace The Self-Care Bundle with a habits tracker, sleep log, self-care panel videos, and so much more! 

1. Have a mini declutter session.

2. Get eight hours of sleep

3. Meditate for 5 minutes. 

4. Watch your favorite movie. 

5. Take an Epsom salt bath with lavender. 

6. Burn your favorite candle.

7. Turn off your phone for a few hours.

8. Go for a walk.

9. Write yourself a love letter.

10. Make a list of goals.

11. Put some music on and dance away.

12. Make your favorite meal or snack.

13. Go outside and put your bare feet on the grass. 

14. Take your vitamins.

15. Make a cup of tea.

16. Write down 10 things you’re grateful for.

17. Give yourself a manicure.

18. Do yoga or some stretching.

19. Pick some flowers and put them in a vase.

20. Write a self-love list.

21. Have an intense workout session.

22. Listen to your favorite song. 

23. Wear your favorite outfit.

24. Learn something new.

25. Sing in the shower.

26. Write a letter to your future self.

27. Create a vision board.

28. Call someone you love.

29. Read a book. 

30. Take a nap.

31. Write your favorite quotes on post-it notes and stick them around the house and office

32. Write affirmations and put them where you can see them every day. 

33. Organize your closet.

34. Host a virtual game night.

35. Bake your favorite cookies. 

36. Try a new recipe from a cookbook. 

37. Show a random act of kindness. 

38. Create a bucket list.

39. Write a kind note to someone. 

40. Start a journal.

41. Sleep in.

42. Go outside, close your eyes, take a deep breath, and soak in the sun. 

43. Listen to a podcast. 

44. Watch a documentary and learn something new. 

45. Get crafty. 

46. Listen to nature sounds.

47. Make a playlist of your favorite songs.

48. Work on a puzzle.

49. Do something you’ve avoided. 

50. Take a moment to reflect on your life and the good things.

Want another 50 ways to practice self-care and prevent burnout?

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Ask a Lawyer: I Was Furloughed, Laid Off, or Fired Because of COVID-19—What Do I Do Now?

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!

Photo: Andrew Neel for Pexels

Here’s a staggering statistic: Nearly 10 million people in the United States have filed for unemployment benefits in the past two weeks alone. To put that into perspective, that’s more than double the population of Los Angeles (which currently has an estimated 4 million residents) and two million more people than currently reside in New York City (with its estimated 8 million residents). Like we said, staggering.

In this installment of Ask an Expert, we tapped two lawyers to answer all your most pressing questions about being furloughed, laid off, or fired in the midst of the COVID-19 crisis. Ahead, Brenda Schamy, the co-founding partner at DiSchino & Schamy, PLLC, and Tara E. Faenza, a labor and employment attorney, walk us through everything you need to know if you’ve lost your job, including available financial relief resources.

Read on to dive into their detailed answers, then keep scrolling to find out how to tune into our next Ask an Expert conversation on Instagram.

I was recently furloughed. What does that mean? Why do companies furlough? 

Furlough is a mandatory suspension from work without pay,  which can be for any time period at the sole discretion of the company. This is a cost-saving method when the company does not want to terminate the employee but can’t afford to pay them. Furloughed employees may not do any work for the company. If they do any work for that company they must pay them for the day if hourly must pay for hours worked. For salaried employees, they must be compensated. Some companies will block access to email and other resources to ensure that no work is being done. It is important to discuss this with the company or with your employees so everyone understands how the furlough will work.  

Do furloughed employees still get paid? 

No, while furloughed employees will not be paid unless work is performed. (see above). 

Is being furloughed actually better than being fired/laid off? Or is it the same thing? What’s the difference? 

In some ways, yes. Although when furloughed the company is not paying you, the assumption (although the company is not obligated to) is that you will be rehired once the company returns to normal.  This may also eliminate the need to re-apply, interview, run background checks, and more. Unlike a furlough, a lay off is a permanent separation from the company. Whether you were furloughed or laid off, if you are an "at-will" employee, you are free to apply and look for other work during this time.

How long can a company furlough an employee? Why do they choose that option instead of firing an employee? 

The law does not define this time frame. As mentioned above, in some circumstances, the intention of the company is to bring the employee back after things return to normal and the company doesn't want to start the process from the beginning. 

Can I collect unemployment when I’ve been furloughed? Can I still apply for other jobs? What are my rights? 

Yes and yes. Your rights are the same as if you were employed as it relates to discrimination, retaliation, and other employment laws. Unless bound by a contract, you are free to look for other work, whether temporary or permanent. If furloughed or laid off and you have certain contractual restrictions such as non-competes you may want to discuss a waiver of these provisions with your employer. However, all applications for unemployment must be truthful. If you are furloughed but maybe now working part-time or other particular circumstances, you must disclose and correctly answer all questions on the unemployment application.

What steps can I take now that I have been fired, laid off, or furloughed? How can I get financial support while I look for work? What advice can you share? 

Stay positive! Look for work or use this time to polish your resume, start a business you've always wanted or freelance! Update your resume and emphasize your flexibility, tech-savviness, and ability to work from home. Also, the CARES Act will provide for unemployment to be increased by $600 additional per week by the federal government and extend benefits for 13 extra weeks. Many lenders (e.g. credit cards, car loans, etc.) will offer forbearance or temporary holds on accounts to delay bills between 1-3 months. Student loans, for example, are delayed during this time. Additionally, the CARES Act provides for direct financial assistance to Americans in the form of a one-time direct payment in the amount of:

• $1,200 for individuals earning $75,000 or less, 

• $2,400 for individuals filing a joint return earning $150,000 or less, 

• $1,200 for heads of household earning $112,500 or less, and $500 per child.

The U.S. Treasury stated that the administration expects to begin direct payments to individuals within three weeks of the CARES Act being signed into law.

Is my job still available when the company goes back to being in a financially stable position? How will I know that time has come? 

This depends on your company and you. The company may not come back, so stay in contact and protect yourself. Do not assume there will be a job or a company to come back to and even if there is it may not be in the same financial position or have the same staffing needs as it was before. For companies who furloughed or took advantage of the CARES Act, and other government incentives, loans, and grants, there are advantages in the form of loan forgiveness, if they take the employee back and meet other requirements. Your company should communicate with you when you are able to return. Should you feel that your company might not make it, you should consider other employment options as soon as possible.

I’m a small business owner and I think I need to furlough employees. What are the pros and cons? Can employees dip into their PTO or vacation balances to be paid during the furlough? 

Pros are that you can keep valuable employees with certain conditions. Employers should check with their benefits provider to determine what is required and see from a state practitioner what is required for furloughs. When you return to "normal," your uptime is faster, your team is in place and ready to work. Cons are that you may end up losing employees who need money and find other jobs before you can return to normal. You may end up paying for insurance benefits for employees during this time, which is also expensive. 

Employees do not need to dip into their own sick and PTO time. Can they? That depends upon your state laws and company policy. A company is not required to advance paid time off that is not yet earned. 

The company is required to pay Emergency Paid Sick Leave for those either (1) quarantined due to sickness or government order and cannot work remotely or in person or (2) is caring for someone who is sick or a child who is not in school. The maximum is (1) $5,110 (100% of base pay) and (2) $2,000 (2/3 of base pay). Some Companies may be eligible to apply for certain loans (which may eventually be forgiven if certain requirements are met)  like the Payroll Protection Program which may lend up to 2.5X a business' average total monthly payroll if the business meets certain criteria.

How do I go about it? What tips can you share? Are there resources or templates I can use to help? 

You can speak to an employment, corporate, or other attorney for help. Accountants and bankers often help with locating the applications for these various programs. The banks are currently developing processes and applications and those may not be available yet but contact your bank to find out more as things continue to progress. Other .gov websites may offer additional insight on unemployment applications and information regarding the CARES Act and its application.

I was recently laid off due to COVID-19 but I didn’t receive a severance package. Is that legal? What are my rights? 

Federal law and most state laws do not require severance or any kind. Failure to pay severance is not unlawful, in most cases, barring an employment contract or union agreement.

I was laid off at work with no notice. Does my employer have to give me notice before laying me off? What are my legal rights?  

With the exception of large companies under the WARN Act, which applies mainly to large companies, most small or medium-sized companies do not need to give notice.

How do I know if my layoff was illegal? Do employees have any protections from being laid off? Can you fight a layoff? 

An employer who lays off may usually do so without legal recourse. However, if the selection of the person who is laid off is due to age, race, gender, national origin, pregnancy, color, religion, disability, or other protected category, the selection of that employee for lay off (who arguably would not have been laid off) may be unlawful. In other words, layoffs or furloughs do not relax the laws relating to unlawful discrimination and retaliation. 

You would be better off working with an employer, rather than fighting (e.g. temporarily reduced hours or pay), if you wish to maintain that employment relationship. Otherwise, "fighting" a lay off would be no different now than if fired for any other reason. You are still terminated, but you will need to prove an unlawful motivation for you specifically if you wanted to file a claim for unlawful termination. However please keep in mind that each case is fact and state-specific and it's best if you feel you were wrongfully terminated to contact an attorney.

What can I do/what are my rights if I think I got fired for no reason? 

In most states, you can be fired for a "good reason, bad reason, or no reason at all..." and it is lawful. If you believe you were terminated for an unlawful or discriminatory reason, contact an attorney to determine your rights.

About the Experts: Brenda Schamy is a founding partner at DiSchino & Schamy, PLLC. She practices a blend of litigation and transactional work. Brenda concentrates her practice in the areas of entertainment, hospitality, branding, fashion, art, startups, and general business dealings. Prior to founding her own law firm, which subsequently merged to become DiSchino & Schamy, PLLC she was a Miami Dade Public Defender. Brenda is currently licensed in Florida, New York, District of Columbia, and Michigan.

Tara E. Faenza is a labor and employment attorney who represents companies and employees in employment and labor disputes and advises clients in all aspects of employment law, as well as and general litigation matters. Ms. Faenza represents clients in pre-litigation counseling before the EEOC and the FCHR, as well as in state and federal court. Ms. Faenza is an aggressive and skilled federal and state court litigator, having served as a trial attorney and former prosecutor for the Miami-Dade State Attorney’s Office, where she tried over twenty cases to jury verdict.

DISCLAIMER: The information here is not legal advice. Legal advice is fact-specific and can differ from state to state.  

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!

Why You Should Follow Up Your To-Do List With a “Ta-Da!” List

Photo: Christina Morillo for Pexels

Setting career goals is like climbing a mountain. It sounds exhilarating and achieving it will be an amazing accomplishment. Yet there's that point in the middle where it feels like... well, work.

There’s a crucial point of difference between the daily grind and mountaineering, though. Taking a hike offers the benefit of your line of sight and a GPS. Even if you can’t see the destination, you can likely track exactly how far away it is. Whether you’re a tenth of a mile or 10 miles from your landing spot, you can expect to arrive at a certain time. It gives you the opportunity to see—and celebrate—your progress.

Reaching the peak of your career is a little more ambiguous. While you may be able to guess at an amount of time necessary to complete your goals, there are a lot of factors at play, and you may meet resistance along the way. The daily grind can feel repetitive and even discouraging at times. One way to stay on track and be ready to face whatever setbacks you encounter is to keep the right attitude. Mindfulness is a critical component to creating and keeping your goals. This is why you should follow up your to-do list with a “ta-da!” list.

Making a “ta-da!” list isn’t an exact formula, it’s more of a reminder to cultivate joy around the process of achieving your goals. It’s about acknowledging the small steps you’re taking and praising yourself with a pat on the back (or a whipped coffee). Practicing gratitude is commonly associated with better physical health, mental well-being, and increased happiness, according to a recent white paper from Berkeley. Quality of life is a huge component to the emerging field of gratitude research, and work is a big part of how we spend our lives!

Follow these three steps to create effective to-do and “ta-da!” lists, while keeping a positive attitude in the process.

Clearly define your goals, but be willing to go off-course

Putting words to what you want to achieve will help you make an effective to-do list. Whether you’re working a 9-to-5 or trying to build a side hustle, writing out a list of goals and tasks is essential to getting stuff done. However, be willing to pencil in a little room for the unknown. Just as the best view of the mountain might be slightly off the beaten path, the most successful individuals plot out a course and know when to pivot. Maybe it’s an unexpected job offer that will allow you to gain valuable experience, or an opportunity to collaborate with someone you could learn from. Reevaluate your to-do lists regularly to make sure they’re still working for you.

“Making a “ta-da!” list isn’t an exact formula, it’s more of a reminder to cultivate joy around the process of achieving your goals.”

Write it down

There’s a famous study from Harvard Business School that followed their MBA graduates for 10 years, and the grads who had physically written down their goals had earned ten times more than the others. Your goals and daily “to-do” list will keep you on track to achieving those mountainous goals.

But don’t underestimate the power of your “ta-da!” list. According to the Berkeley white paper, a study found that workplace-specific gratitude was negatively associated with burnout. Just like goals and to-do lists are more effective when you write them down, gratitude works the same way. Write down encouragements for yourself and even positive mantras rather than just drawing a line through the things you’ve achieved. You worked hard, celebrate it!

Celebrate it all

While it’s easy to pop champagne for those huge milestones, the whole point of this exercise is to infuse more joy into the day-to-day. When you look back, most days aren’t memorable on their own, but each one makes up the seasons we’ll someday look back on as stepping stones that led us to the next. Focusing on the wins—however small—will make you less likely to get burned out on the journey. And we’re all here to reach the peak, aren’t we?!

About the Author: Ana Elliott is a writer, photographer, and small business owner residing in Springfield, Missouri. In her free time, she can be found seeking out a good honey latte and/or just trying to keep another houseplant alive. You can find more from her on her personal blog: She Learns Things.

This story was originally published on May 23, 2019, and has since been updated.

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4 Ways to Prevent Work Burnout

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Free time is costing us more than it seems. Drake knows. And so do we. 

In part, this is because all of our illusory free time has been sucked into the vacuum that is the all-encompassing work life. 24/7 availability is the norm. You aren't taking a mental health day because your car-peer (AKA your career peer) hasn't taken a single sick or vacation day. And you're answering emails from the time you wake up to the time you go to sleep. But no one, not even your boss, is immune to burnout. 

So if you're smiling on the outside, crying on the inside, we feel you, and we don't want you to get to that point. We know the usual steps to avoiding burnout (grab a coffee and go for a walk around the block, make sure to fit in a workout, and take your lunch breaks), but there has to be something more, right? There is. 

Here are four ways to keep your mind healthy in the midst of the career grind. 

1. Identify What You Need From Your Career

We have various needs when it comes to work. There are some employees that excel in high-pressure situations. Others need a much more consistent day to day. However, six virtues have been identified as important to keeping our headspace happy at work: 

1. You can be yourself. Enough said. 

2. You’re told what’s really going on. Transparency within the workplace makes you feel like you belong and matter to the company. You want to feel like you're an important 

3. Your strengths are magnified. If you're constantly being told what you're doing wrong, without doing tasks or being given the option to show your strengths, you're going to feel like a failure all the time. And your star is going to burnout when it enters the work atmosphere. 

4. The company stands for something meaningful—to you. Think about what is meaningful to you. It matters when you hit the hay if you feel like this next point…

5. Your daily work is rewarding. Feeling discouraged day in and day out is one of the biggest contributors to burnout.  

6. Stupid rules don’t exist. 

2. Focus on the Rule of Three

To-do lists are as never-ending as the stream of information. If you feel the heat of burnout on your back, narrow your focus. At the beginning of the day, aside from your to-do list, write down three things that you want to accomplish before the moon takes its spot overhead. When you set small challenges that are within reason, you will feel purpose heading into the following day instead of discouragement. 

Aristotle wrote about the rule of three in his book Rhetoric. To simply the concept, the philosopher said that people tend to more easily remember things grouped by threes and that threes are funnier, more satisfying, and more effective. It's a writing rule that you can apply to work. 

3. Switch Up the Order of Your Day-to-Day

We get into the habit of answering emails in the morning, brainstorming in the afternoon, and taking meetings in between. The monotony of doing the same thing can wear on the mind. If you think of your brain like your body, you know that you have to switch up exercise routines to see a difference and avoid adaptation. Your brain is the same, and if you want to get out of a creative rut, or move away from the burnout cliff, make simple switches that workout different parts of your brain at different parts of the day. 

Brainstorm creative ideas in the morning. Creative thinking is facilitated by the interaction between the left and right interior frontal gyri. 

Answer emails around 11 and give your temporal lobe a workout. The temporal lobe is the part of the brain that controls reading and visual recognition. 

4. Take a Break From Tech

I think about Don Draper a lot. And not because I have a thing for Jon Hamm or want to drink at work. Rather, I think about the days he spent sitting in his office, brainstorming ideas, his imagination unrestricted and unfettered by tech. 

When I find myself stumped, I'll scroll Instagram. Mistake. This usually makes the problem I'm stumbling over worse, I get more frustrated and less able to concentrate. If you feel like you've landed in the same brain-melting position, it's time to do what I call "the Draper." 

It's kind of like work meditation. Turn off tech. Hone in on that beautiful brain of yours and don't get distracted by the pinging and the dinging. 

This story was originally published on April 19, 2019, and has since been updated.

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18 Women With Stressful Jobs on the TV Shows They Binge-Watch to Unwind

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It’s safe to say stress levels are at an all-time high. The Dow Jones had its worst day since the 1987 crash, nearly 10 million people have filed for unemployment benefits in the past two weeks alone, and have we mentioned we’re in the midst of an unprecedented public health pandemic? If you’re in need of a bit of escapism (because, honestly, who couldn’t use a break from the anxiety-inducing headlines RN?), scroll on.

Ahead, we tapped 18 women with stressful jobs to find out which TV shows help them unwind at the end of a long day. Whether you’re drawn to dramas filled with heartfelt moments and melodramatic soundtracks or you have an affinity for comedies that make you laugh so hard you start to cry, here are the shows you should tune in to in order to tune out, according to founders, CEOs, and all-around bosses.

Cyndi Ramirez-Fulton

Founder & CEO, Chillhouse

The Show: “New Girl”

Why She Loves It: “‘New Girl,’ forever and always. It’s become my new ‘Friends.’ I put it on right before I want to close my eyes and it makes me doze off in complete ease every time.”

Kristin O'Keeffe Merrick

Financial Advisor, O'Keeffe Financial Partners

The Shows: “Workin’ Moms,” “I’m Sorry,” and “Better Call Saul”

Why She Loves It: "I am a TV addict so I have a huge list of shows. My go-to's for a good laugh are 'Workin' Moms' (Netflix), 'I'm Sorry' (Andrea Savage is just the best), and 'Better Call Saul' because it's BRILLIANT."

Katie Sturino

Founder, Megababe

The Show: “90 Day Fiancé”

Why She Loves It: “I could give you a million reasons why I love it. One of my favorite things about it is that I like watching people having to adapt to other cultures… all while they start a new relationship!”

Ally Walsh

Co-Founder, Canyon Coffee

The Show: “Law and Order: SVU”

Why She Loves It: ”I would have to say my go-to show is ‘Law and Order: SVU!’ I grew up watching with my mom and it was something we always put on together at night. It gets you out of your own head and engaged in a whole other world.”

Kaylin Marcotte

Founder & CEO, Jiggy

The Shows: “The Office” and “American Idol”

Why She Loves It: "My go-to TV show to unwind is ‘The Office’—it's easy, fun, and can be watched in any order. I never get through an episode without laughing out loud. (Plus, I understand so many more memes/quotes now!). I also rediscovered “American Idol” recently and it's so heartwarming, I've been loving it."

Jessica Assaf

Co-Founder & Chief Education Officer, Prima

The Show: “The Bachelor”

Why She Loves It: “There is no rational reason why this concept could work, but somehow people really do find love. There have been so many Bachelor marriages and babies and I love getting lost in an episode after a long day.”

Tonya Rapley

Financial Expert & Founder, My Fab Finance

The Show: “90 Day Fiancé”

Why She Loves It: "I think a lot with my day-to-day work. This show literally allows me to get lost in the problems and dealings of others. I'm so fascinated by the lengths people will go for the idea of love.”

Tracey Hummel

Founder, Bee & Kin

The Show: “Friday Night Lights”

Why She Loves It: “To de-stress and unwind, I've been on this binge of watching old TV shows that I never got to watch when they were airing! So I just started watching ‘Friday Night Lights’ and it's addictive. It helps me decompress after days of working from home. I love watching something that I can really get into and not think about what's going on in the world for at least 45 minutes. It also gives me hope that we will get back to some sort of normalcy sooner than later.” 

Daniella Mizrahi

Founder, Yella Activewear

The Shows: “Workin’ Moms” and “Schitt's Creek”

Why She Loves It: “Comedic relief and a reminder/appreciation of simpler times!”

Amanda Greeley

Founder, Thelma

The Show: “Curb Your Enthusiasm”

Why She Loves It: “I've been enjoying the new season of ‘Curb Your Enthusiasm’ (sad to say the finale just aired). Some Larry David humor can always make me laugh. Maybe it's time to dip into the archives.” 

Gretchen Maclver

Founder, Treehouse Kidswear

The Shows: “McMillions” and “Tiger King”

Why She Loves It: “I started watching ‘McMillions’ just before the COVID-19 crisis broke out and binged my way through it as I was working late in the evenings. However, my true guilty pleasure is now Netflix’s ‘Tiger King,’ which I just discovered. It not only reminds me that it could be worse (as in, my husband could be tiger bait... or, worse, I’d be willing to volunteer him as tiger bait), but I can’t help but chuckle imagining what state we’d currently be in if Joe Exotic had been elected, you know, I can’t say for certain, but I think it would be worse? This show has forced me to drop everything I’m doing and totally tune in, which is a pretty great release. Watch it. Your. Mouth. Will. Drop. And, it just keeps getting better with each episode.”

Melanie Travis

Founder & CEO, Andie

The Show: “Friends”

Why She Loves It: “It's been my go-to since high school. There's something so relaxing about tuning in to watch their issues, heartbreaks, wins. It never gets old and it really helps me de-stress and unwind.”

Fatma Collins

Co-Founder & CEO, Ten Little

The Show: “Self Made”

Why She Loves It: “I just watched ‘Self Made’ on Netflix this week. It was inspired by the Life of Madam C. J. Walker, who built a beauty empire that challenged the status quo in challenging times, and became America’s first self-made female millionaire. As a female entrepreneur who is building a new brand during these uncertain times, Madam C. J. Walker’s determination was inspiring. The feel-good nature of the series helped lift up my spirits and find comfort in other founder’s stories.”

Jamie Grimstad

Co-Founder & CEO, Favour Gum

The Show: Whatever is currently on the Food Network

Why She Loves It: “For me, it’s Food Network all the way (with a little reality TV mixed in, if I’m being honest)—which is kind of nerdy, but I think it speaks to why I love cooking in the first place. During the week, I make it a point to come home from work and cook dinner every night—as it truly is a time where I can destress/unwind, and not be distracted by my phone or computer screen. Even if it’s a 20-minute meal, taking that little amount of time to myself to get creative in the kitchen, helps me to re-focus on whatever I need to tackle next.” 

Margaret Luce

Co-Founder, Favour Gum

The Shows: “Real Sports with Bryant Gumbel,” “60 Minutes,” and “Later... with Jools Holland”

Why She Loves It: “I love to unwind with HBO’s ‘Real Sports with Bryant Gumbel.’ I save the episodes and watch 20 minutes at a time. They are like small documentaries mostly dealing with athletes journeys the good and the bad. On Sunday nights, ‘60 Minutes’ is still my favorite. I also search for ‘Later... with Jools Holland,’ one night catching Kings of Leon, Sting, M83 and Jimmy Page. The show is groundbreaking and cast in such a unique way. It’s on my DVR ,I’m a music lover so when this is on I’m locked in :).)”

Kerry Benjamin

Founder & CEO, StackedSkincare

The Shows: “Curb Your Enthusiasm” and “Schitt’s Creek”

Why She Loves It: ”’Curb Your Enthusiasm’ and ‘Schitt’s Creek’ are hilarious and perfect to get my mind off the insanity!”

Rachel Sanders

Co-Founder & Co-CEO, Rootine Vitamins

The Shows: “Grey's Anatomy,” “Gilmore Girls,” and “Entourage”

Why She Loves It: ”I am a big proponent of re-watching series I have previously loved to destress/unwind—very low stress and super easy and fun entertainment. Recently, I have been re-watching ‘Grey's Anatomy,’ which has brought back some fun memories as I started watching the show with my mother when I was much younger. Once I am done, I am planning to re-watch ‘Gilmore Girls!’ I am from a smaller town in Connecticut and I always loved the reminder of home, especially during these times when I can't really travel to see my family in CT.  My husband and I also started re-watching ‘Entourage’ together, a welcome bit of comedic relief!”

Andrea Blieden

General Manager, United States, The Body Shop

The Shows: “Below Deck,” “Summer House,” and “Billions”

Why She Loves It: “A lot of Bravo. It’s one of my favorite things to watch, especially recently. Some of my favorites are ‘Below Deck’ and ‘Summer House.’ But for when I do switch it up a bit, I really love to watch ‘Billions.’”

Up next: 10 Women Who Have Your Dream Job on How They Fight Burnout, Stay Motivated, and Get Re-Energized for Work

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6 "Shoulds" to Abandon Right Now

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The shoulds. Whether you realize it or not, they’re holding you down and requiring you to keep up in a way that steers off your own track. 

In fact, Eleanor Roosevelt’s famous counsel, “When you adopt the standards and the values of someone else… you surrender your own integrity,” is a fancy way of saying, drop the shoulds. Those rules by which everyone else is living. They are crazy-making. 

There is no straight shot, one path, one-size-fits-all on the career climb. If you’re trying to keep up with a “perfect” ghost, it’s time to let that go and get in the right mindset for business success. So here are six shoulds we *suggest* you drop now. 

Should have known better

Every entrepreneur will tell you about the mistakes they've made and how they were an integral part of the learning and growing process. The mistakes are there to help you learn.

No matter how many mistakes you make, you are ahead of everyone who isn't trying. 

Maybe you hired a friend, sent a slightly too aggressive email, stood your ground when it was time to bite your tongue. You live, you learn, and you adjust. You can't know better without knowing first. 

Should be further in my career

This is a mindset that affects everyone in every decade of their life. We want a better title. A bigger office. A higher-paying salary. And late at night when we're staring at the ceiling thinking about the how, the why, the when of it all, it's because we're bogged down (and kept up) by the idea that we should have had X experience and X success at this point.   

But what are we really comparing our lot against? If it's personal goals where you've missed the mark, think of ways to proactively achieve them. IF however, you are comparing your career to a friend’s, stop and get some shut-eye instead. 

Truly achieving your goals, means your success will not look like anyone else's—that includes time frames. So you didn't write your masterpiece or make Forbes' 30 Under 30 list? 35 is as great a year as 25 to give it your all. 

Should have thought of that first 

Well, you didn't. Or maybe you did, and you didn't act on it. Them's the breaks. So whaddya say we blow off this kind of thinking? The best move you can make is another one (and another one) and stop dwelling on what you didn't do. 

Instead of allowing someone else's successful idea to get you down, use it as aspirational inspiration. Sit down and find your own passion. (That's another thing we've learned. You need to be obsessed with your own idea in order to make your company work.) 

Should have stuck your neck (or hand) out more 

There are opportunities that cross our paths multiple times a day. Sometimes we take advantage, and other times we shy away from the conversation or confrontation. 

Conference calls when we're silent. Board meetings when we let a colleague take credit for our idea. There are professional moments when it's smarter to take the quiet road (sometimes known as the high road). However, if there is a situation that's haunting you, use it as fire for the next round of opps. You can't change the past, but the future is all yours. 

Should have been a mom by now

Millennials are waiting longer to have kids than ever before. And that's a good thing. You don't need to follow anyone's womb agenda. Period. 

Should have been a cowboy 

Toby Keith has some life regrets. He should have been a cowboy. He should have learned to rope and ride, but the truth is you can still make hay while the sun is shining.  

The point is, it's never too late to be a cowboy or a cowgirl. All you need are the cojones to saddle up and ride right into your future.

This post was published on April 17, 2019, and has since been updated.

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What It Actually Means to “Find Your Passion”—and How to Start Acting On It Right Now

Photo: Smith House Photography

Oftentimes, we enter our first—or second, or third—jobs and are shocked to find that it doesn’t align with our values, skills, or passions. It’s almost as if we were sold “The Dream,” but ended up drowning in emails instead.

Of course, there are aspects of work that will never be enjoyable—like taxes or back-and-forth scheduling—but given that we spend over 90,000 hours at work across our lifetime, the majority of it should be fun. Interesting. Passion-driven.

Sadly, this isn’t the case for most of us. Over 80% of Americans today say that they are not passionate about their job. So, if you feel like you’re the only one who is confused or frustrated by the lack of passion for your career, you’re not alone.

But, it is possible to do something you love without sacrificing your values, skills, or sanity. Trust me, as a career confidence and conscious decision-making coach, I’ve helped dozens of humans align their passion and purpose into a long-lasting career.

Here are five things you can do right now to get started on that journey.

Look back to your childhood days

Our passion isn’t something that we need to “discover.” Oftentimes, the things we loved doing as a kid are directly aligned with activities that still bring us joy. We’ve just been forced into a certain career or lifestyle because of society’s rules about what we’re “supposed” to do as adults.

So, spend time looking back on your childhood hobbies. Ask yourself: What did I do just for fun? What activities was I really good at—even if I can’t picture it as a career right now?

Reflect on what you can’t stop doing *right now*

Take a step back from your current day-to-day and think about the moments that bring you joy. That you do without anyone forcing you to complete them. That de-stress you or simply make you feel really good.

They can range from giving advice to a friend, or doing watercolor painting. Again, don’t worry about how you can create a business from them just yet.

Give yourself one minute to write down as many ideas as you can be based on your gut feeling. Then, fill in any gaps that you may have missed.

Spend time connecting the dots

Now, it’s time to bring that strategic thinking into play. Spend some time alone, reviewing your two pieces of “homework” from earlier. Become a trend spotter: What similarities are there between your childhood self, and the version of you who is free and uninhibited?

Oftentimes, our truest self comes out when we’re in a childlike state, or have no other purpose than simply having fun. Although “finding” your passion may have seemed overwhelming before, it’s clear that your passion resides somewhere deep inside of you, you just need to listen a little more.

Spend time asking yourself: How can I inject more of this into my career and daily life? If you love connecting deeply with others, assess if your current role allows you to do that often. If you love painting but can never imagine yourself becoming an “artist,” are there ways that you can support others in that space?

Get an accountability partner

Changing your life is downright difficult! It’s okay—and important—to admit that making these changes is hard to do on your own.

Take some time to figure out your best course of action. Is it finding a friend in a similar position and having weekly calls to hold each other accountable? Is it joining a mastermind group? Is it investing in yourself and hiring a coach?

Be honest with yourself and assess what is most realistic for you right now. Most importantly, don’t feel ashamed that this is something you need extra help with.

Take your first step, no matter how small

One of the most difficult parts about discovering our passion isn’t the journey of finding it, it’s doing something about it. This is often where our fear and limiting beliefs come into play. We believe that we don’t have the right skills or enough experience. Imposter syndrome hits us real hard.

Take this as your sign that no matter where you are right now—you are enough to get started. Create a plan to take that first step, no matter how small, towards living in your purpose. Whether it’s writing your first blog post or creating a shop on Etsy, trust yourself.

You’ve got this!

This post was originally published on June 8, 2019, and has since been updated.

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Ask an Expert: How to Create a Morning Routine to Maintain Your Sanity While Self-Quarantined

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!

Photo: Courtesy of Lauren Gores Ireland

Now, more than ever, a consistent morning routine can help establish a sense of stability and control. But while we’re all social distancing and, in many cases, self-quarantining, establishing am A.M. ritual can be easier said than done (especially for all those working parents out there—we see you!)

For the latest installment of our Ask an Expert series, we tapped Lauren Gores Ireland, an established lifestyle content creator and the co-founder of the clean skincare line Summer Fridays, to chat through the benefits of having a solid morning routine amid the coronavirus crisis. Read on for her go-to supplements to ease anxiety, skincare, and fitness tips, then keep scrolling to find out how to tune into our next Ask an Expert conversation on Instagram.

1. Kick Off the Day With Feel-Good Supplements

Of course, you should review any supplements that you take with your doctor, but here are some of the supplements that are currently helping Ireland stay calm in these uncertain times:

• Moon Juice Magnesi- Om Powder. ”If you’re feeling some anxious feelings, which are very normal, I love this magnesium powder,” she divulges. 

• Moon Juice SuperYou. “I usually take two tablets in the morning,” Ireland notes.

• 8 Green Effervescent Tablet. “These are amazing, you get all your greens in one tablet,” she says. “I started taking these when I was pregnant with my son because eating greens would make me feel ill and I’ve been taking them ever since.”

• Sovereign Silver Drops. “These are really good for immune support, but they’re not the tastiest things ever,” she cautions.

2. Indulge in a Multi-Step Skincare Routine

“It’s a good time to take advantage of those face mask or hair masks you’ve always been wanting to do,” advises Ireland. Below, is the morning skincare routine she’s currently following:

• First things first, she cleanses her face with Summer Fridays Super Amino Gel Cleanser.

• Then, she applies Summer Fridays CC Me Serum to clean skin. “This is amazing for hyper-pigmentation and gives you an instant glow,” says Ireland.

• “Summer Fridays Jet Lag Mask is amazing for hydration,” she notes. “One of my tricks is to keep one of my Jet Lag Masks in the fridge so it’s cooling and I’ll put a little bit on under my eyes in the morning which is great for puffiness.”

• Next up is Summer Fridays Lip Butter Balm. “This is our new lip balm,” she shares. “It’s buttery, not greasy; I’ve been lathering this on several times a day.”

• To top it off, she adds a touch of Glossier Cloud Paint to her cheekbones. “It adds a little color and feels like a happy boost,” notes Ireland.

3. Get Your Body Moving With a Mini-Workout

“I’ve been trying to do a mini-workout every day,” says Ireland. “Each morning, I’ve been sharing three exercises that are really easy to do at home and don’t require any equipment on my Instagram.”

If you’re looking for a more comprehensive workout, Ireland highly recommends the following fitness apps and programs:

• Tone It Up

• Sweat

• Melissa Wood Health 

• The Sculpt Society

Even if you don’t have time for a workout, just stretch to move your body a little bit, advises Ireland. “For me, workouts offer a sense of escape, and it’s important to do some kind of workout every day,” she notes. “Whatever it is that makes you move your body and feel like you’ve got a little bit of energy.”

About the Expert: Lauren Gores Ireland is a female business owner, entrepreneur, wife, and mother—sharing her passion behind what it means to imperfectly juggle her roles both at work and at home. She is an established lifestyle content creator and the co-founder of the successful, clean skincare line Summer Fridays.

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!

Don't Burn Out, Babe: 8 Signs You're Seriously Overdoing It

Photo: Smith House Photography

Today, the modern woman juggles a busy household, a demanding job, an endless to-do list, and, if time permits, a social life (gasp!). We as women… let me rephrase…we as superwomen, often get so busy that we miss signs that our body sends us to tell us it might be time to slow down. 

Below are eight signs that you may be overdoing it. If you continue going at the pace you’re going, there may be serious complications down the road. It’s best to detect these signs as early as possible so you can prioritize and evaluate what needs to be done now, and what can wait until later. Without your health, the endless to-do lists and deadlines may not only be completed inadequately, they may never get done.

It’s vital for us superwomen to take care of ourselves so that we can be the superheroes that we are. Don’t miss the signs of burnout so you can keep your flame alive!

1. “I’m feeling on edge and keyed up.”

We all get stressed, overwhelmed, and anxious as a result of daily demands.

Although these feelings are often a normal reaction, it is important to keep a very close eye on these emotions as they can shift from normal to disordered. Anxiety is often hard to put into words, but those who experience anxiety describe it as feeling “on edge” or “keyed up.”

In addition to endless worries, those with an anxiety disorder may experience muscle tension, disrupted sleep, recurrent headaches and symptoms of panic (short of breath, chest tightness, sweaty and tingling in fingers and toes). It’s important to identify if there is a change in the way you are reacting to stress and to seek help before it impairs your ability to function. 

2. “I’d prefer to be alone tonight”

When we get busy at work, our social lives can sometimes take a hit. That’s ok temporarily, but it’s important to distinguish if it’s because you just can’t fit in a cocktail with the girls this week, or that you’d genuinely rather be alone. Isolation and withdrawing from previous pleasurable activities and relationships can be a symptom of depression.

3. “Sorry, what did you say, again?”

Have you ever been so overwhelmed that when you’re sitting in a meeting you can’t seem to focus on what is being discussed? Is that because your mind is taking you back to the amazing concert you attended over the past weekend, or is it because regardless of how hard you try, you just can’t seem to concentrate? If it’s the later (and a change from your baseline) then it’s time to reflect on your current level of stress and your current mood; a change in concentration can be affected with both anxiety and depression. 

4. “I can’t come into work today….”

An increase in absenteeism from work can be a sign that you’re feeling overwhelmed. People call in sick for both the physical, cognitive, and emotional manifestation of anxiety or depression. Work avoidance can also be a sign of depression. 

As important as it is to make the time to care for your mental health, and increase in frequency of work absenteeism is a sign that you may not coping as well.  It may be time to ask for help and reprioritize.   

5. “….I can’t remember”

When our responsibilities become overwhelming it is normal to have difficulty remembering what your boss wanted done, or what you were asked to bring to your friend’s dinner party. If you start noticing that you’re having more difficulty remembering previously formed memories, you may be experiencing a symptom of depression.

6. “If only I had more sleep”

Whether or not you’re up late perfecting every last detail from the previous day of work, or you’re tossing and turning in bed worrying about everything you need to get done during the following day, it’s vital to get on average 6-8 hours of sleep per night (each individual is different when it comes to the amount of sleep you need, but you will know best).

Consider tracking your sleep on your smart phone or go old school by recording it with pen and paper. When we are overworked, overwhelmed or stressed, our sleep is often one of the first clues that it’s time to slow down. It’s also important to track if you start waking up early (really early, like 4-5 am….and without an alarm clock) as early morning wakening can be a symptom of depression.

7. “No, thank you, I’m not hungry”

When we are stressed, overwhelmed, or just plain busy, we may not just forget to eat, but we can start to lose our appetite. In order for us to be healthy and efficient we need to eat nourishing food throughout the day.

Pack snacks and meals the night before (or the week before) to ensure you get the vitamins and fuel your body needs. If you start noticing a change in your appetite (your desire to eat), it may be a clue that you’re overworked and that your mood could be affected. 

8. “I can’t stop crying”

When we get overwhelmed, our body can react to such stress by taking it out on our mood. Some people may not describe their mood as sad per se, but instead they may find themselves tearful without a strong stimulus. It can be normal to be tearful following a stressful day at work, after a disagreement with a co-worker, or upon discovering you didn’t get the promotion you sought all year. If you find yourself more tearful than normal and you’re experiencing some of the signs above, it’s important you let someone know and seek professional help.  

This post was published on February 25, 2019, and has since been updated.

About the Author: Blare June is a lifestyle blogger from Halifax, Nova Scotia. What makes Blare June's blog unique is that in addition to fashion she writes about mental illness, empowerment, and overall wellness. When Blare June isn't blogging, she is working as a physician specializing in psychiatry in Halifax. You can find Blare June online at www.blarejune.com or on Instagram: @blarejune. 

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Ask an Expert: 5 Tips for Dealing With COVID-19 Anxiety From a Financial Therapist

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!

Photo: Courtesy of Amanda Clayman

COVID-19 has upended our lives in every possible way. Socially, emotionally, physically, and certainly financially. With many of us losing our livelihoods, facing medical bills, or simply enduring a disruption to our regular life, anxiety can seem more omnipresent than ever before. But even in these trying times, money anxiety does not have to take over our mental health.

To find out how to better manage our financial fears for the sake of our mental health, we tapped Amanda Clayman, a financial therapist and Prudential Financial’s wellness advocate, for the latest installment of our Ask an Expert Instagram Live series. She (rightfully) reminded us that, by being mindful, we can use this crisis as an opportunity to become more self-aware, examine our situation and tendencies, and practice prioritizing our financial and emotional wellbeing.

Scroll on for five tips for coping with COVID-19 anxiety, and head to the Create & Cultivate Instagram to tune into our next live Ask an Expert segment. 

1. Feel All the Feels  

Begin by taking a moment to acknowledge your emotions. This may seem unnecessary, but too often we try to think our way out of feeling problems, brushing over the core of the issue. If you are anxious about your recent lifestyle shift or financial security, let those feelings come forward, and identify them without judgment.

Are you scared? Sad? Experiencing loss? Bottling up these sensations can lead to burnout and exhaustion, but examining them will help you move forward. You may find this exercise will reveal how your feelings don’t always tell you the truth—by naming your emotions, you can calmly compare them to the facts at hand and gain a more balanced perspective on the situation.

2. Get Comfortable With Uncertainty 

Overcoming any type of anxiety means learning to tolerate uncertainty. Much of the financial effects of COVID-19 are out of your hands, and when we focus on those externals, we increase our sense of helplessness.

Instead of ruminating on what the market will do tomorrow or when certain businesses will reopen, try to honestly determine what you can and can’t control at this moment. Derive safety and purpose from the things that are within your power, like your attitude, your purchasing behavior, and your daily activities.

It also helps to not project too far into the future. If you are going to anticipate anything, anticipate the need to be flexible, and save your energy so that you can be effective as the situation evolves. 

3. Bring It Back to the Basics

Your “new” lifestyle may bring changes to your spending and earnings compared to “normal life.” Take a look at your credit card and bank statements to determine how much you need to keep yourself fed, connected and safe. This is the time to protect the essentials: medical, housing, and food. This isn’t a time to make drastic changes, but instead, hone in on which of these basic needs will provide financial peace of mind and build good habits for the future. If you begin to feel anxious about this pared-down way of life, remember this budget addresses your needs right now, and when circumstances change you will change your money choices with them. 

4. Respond, Don’t React

Anxiety can prompt you to create busywork that will keep you distracted from your feelings but do not confuse activity with productivity. It’s natural to want to pounce on every anxious feeling, but these impulsive decisions rarely line up with strategic needs, and can actually lead to big regrets where finances are involved. Staying grounded, present and aware under pressure is key for your overall well being.

Be purposeful, not impulsive; cautious, yet hopeful. To practice, try making a list of your anxious thoughts as they arise, then step away and allow your mind room to breathe. Return to the list at a later time and review it with fresh eyes. Also, when faced with financial decisions, take the time to gather information and analyze your options before you act. Thinking about money is important, but it can be toxic if it takes over every hour of the day. 

5. Remember, You are Not Alone

Anxiety can arise from not being able to rely on your normal problem-solving methods (hello, planners!), so this is the time to get creative. COVID-19 is a collective problem, not an individual issue, and while it is physically isolating, it still allows for open communication with those around you.

Personal finance can be private, but it’s also universal. Everyone deals with it, and in these times of crisis, we can be civic-minded and united in our support for one another. Step outside of your typical routine and reach out to friends to talk about your financial anxiety. Host a virtual happy hour to share knowledge, fears, and money ideas. Nothing seems as scary when you face it together. 

After all, combating financial anxiety is not just about feeling zen and balanced, it takes consistent self-care and discipline of mind, especially during a crisis. We are all concerned about our ability to provide for our loved ones, but remember to also take care of yourself.

Fostering mental health, examining your emotions, connecting with those around you, and slowing things down will help you make financial decisions you can feel good about. We have the ability to engage with our money beyond the surface level and remain calm and collected no matter what the world throws at us. We will get through it together. 

About the Expert: Amanda Clayman, financial wellness advocate for Prudential Financial, is a widely recognized leader in the field of financial therapy. She helps her clients decode how thoughts, feelings, and associations shape their financial choices, and identifies how those patterns serve and limit them in their lives. For over a decade Amanda has been helping people move beyond shame and frustration to find opportunities for personal growth embedded in the financial challenges they face.

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!

There's a Better Way to Say "No" to People

Photo credit: Smith House Photography

You have three outstanding assignments sitting on your desk, your phone is lighting up with texts from your friend reminding you that you’re scheduled to have a check-in call, and then your boss Slacks you to ask if you can work late to help out on seven other tasks that need finishing.

Before you can stop yourself, “Uh, sure! I mean, of course,” tumbles out of your mouth. You know full well that you're unable to handle another thing, but there’s just something about saying “no” that’s almost impossible to do. Here’s how to say “no” in a way that’s beneficial to you and your boss.

Have “No” Fear?

If the above situation sounds familiar, it's not surprising—many of us are afraid to say no. Psychology Today offers two main reasons why: We fear conflict and we don’t like to disappoint others. Because of this, we often say yes even if taking on something else isn’t in our best interest. We want to make others feel better—but we sacrifice our own feelings and time in return.

For many, saying no can feel... harsh. But learning to turn down a request is a crucial skill to master. It’s important to create boundaries out of respect for yourself, your time, and your energy—we truly can’t do it all.

So, how do we get better at saying “no?” The answer involves swapping that word for something else entirely. Let us introduce you to your new magic words: “I don’t.”

The Power of “I Don’t”

When we're skittish around the word “no,” we often try to decline requests with an “I can’t”—but “I don’t” is actually the best phrase to use. The reason is this: “I can’t” implies that you want to do something but an external factor is stopping you from doing it. It suggests you could do that task—and it leaves room for people to push back. For example: Saying “I can’t go to the party tonight” leaves lots of room for someone to respond with a “Why not?”

“Saying ‘I don’t’ turns a rejection into an affirmation of how you live your life.”

“I don’t,” on the other hand, reclaims your authority over your actions. When you say that you don’t do something, it's an iron-clad refusal—you as a human don’t do what's being asked of you, and you don’t do it for your own sake. “I don’t go to parties on weeknights” is much more impactful than “I can’t go tonight.” The phrase turns a rejection into an affirmation of how you live your life, making it powerful and something you own.

Another example: If you have a coworker asking you to step in on the office party planning committee—but you already have the responsibility of organizing the company’s retreat plus 10 outstanding work assignments—you can reply with a simple, “Although I wish I could help further, I don’t take on other projects when I’m behind on my existing assignments.” That statement is a lot harder to argue with than, “I can’t do that right now,” and it’s more thoughtful than a plain “no.”

How to Use “I Don’t” to Motivate Yourself

“I don’t” is also a powerful tool you can use when working towards your goals. If you incorporate it into your self-talk, it can increase your willpower.

When researchers at Boston College and The University of Houston conducted a small study looking into the use of “I don’t” and “I can’t,” they found that participants who said “I don’t skip exercise” rather than “I can’t skip exercise” ended up working out more often than the “I can’t” group. “Using the word ‘don’t’ serves as a self-affirmation of one’s personal willpower and control ... leading to a favorable influence on feelings of empowerment, as well as on actual behavior," the researchers wrote.

Take Control of “No”

Bottom line: “I don’t” puts the ball back in your court. It gives you authority over your no and leads to a powerful but respectful decline—or, an empowering motivational phrase.

It’s a lesson in framing, and it’s an easy way to turn dreaded “no”s into something empowering. Give it a try next time you need to say no but feel yourself about to say yes.

Article by Anna Meyer. There's a Better Way to Say “No” originally appeared on Shine, a free daily text to help you thrive.

About Shine: Shine is a free daily text message experience that makes it easier to live a more intentional life. Each weekday morning, Shine sends curated content and actionable tips across confidence, daily happiness, mental health and productivity. Why? Because we all need a little help to get through the day—and Shine’s got your back. To sign up, text “SHINE” to 759-85 or go to www.shinetext.com to learn more.

Follow Shine on Instagram, Twitter & Facebook: @ShineText

This post was originally published on December 26, 2017, and has since been updated.

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Ask an Expert: How to Build Your Matriarchy and Support System During COVID-19

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!

In the midst of the COVID-19 pandemic, female founders are giving us hope. They’re forging new support systems and offering up their expertise, knowledge, and, in some cases, even their funds to their communities and to each other. They’re proving to us that we truly are all in this together and that we’re stronger when we lean on one another.

For insight on how to build a matriarchy and support system during these uneasy times, it only seemed fitting for us to tap the Jennifer Justice, a music attorney who found her passion for advocating for women while working with major artists like Jay-Z, Beyoncé, and Rihanna, for the latest installment of our Ask an Expert Instagram Live series.

Read on for a few highlights. 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.

You’ve worked with some of the hardest working women in the business including Beyoncé. What did you learn from representing such a powerful female?

“Women, especially business owners and creatives, do better when they’re represented by women. We assess risk differently, we understand our challenges and our strengths, it’s important that we support each other. As hard-working women, we have to put in 110% to get what when men have to put in 75% to get.”

Have you ever been blatantly discriminated against at the negotiation table because you (not your client) is a woman?

I still am. I’m a woman. I get mansplained to all the time when I’m negotiating against men. It’s all day long. Unfortunately, misogyny and sexism have not changed. But I don’t’ care. I don’t let it affect me or how I negotiate for my clients. Advocating for yourself is the hardest thing to do, and advocating for women is for the greater good.

How can we be supporting each other in business right now and helping each other rise?

“We can help each other right now by buying each other’s stuff, in a responsible way. We can also be promoting each other on social media, connecting via live video chats or podcasts to help fellow female founders spread the work about who they are and what they do. But most importantly, you can check-in and listen to other people and what they’re needs are. You can be a rock for somebody else.”

About the Expert: Jennifer Justice is an entertainment and live-experience executive known for her expertise in building artists’ careers and business portfolios by marrying art with commerce. In 2019, JJ founded The Justice Dept. – a management, strategy, and legal firm that works with female (and woke male) entrepreneurs, executives, talent, brands and creatives to build and maximize their value focusing in the areas of tech, consumer product, finance, media, entertainment and fashion. JJ has been named a “Game Changer” by Goop, one of the 50 Badass Women Changing the World in 2020 by InStyle, and on Billboard's Women in Power list three times. She has been featured on the TODAY Show and is a regular contributor on NBC News.

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!

4 Unexpected Ways to Make Mondays Less Manic and More Productive

Photo: Plush Design Studio for Pexels

Too often we have that dreaded feeling of obligation on Sunday about all of the things we have to do, should do, or don’t want to do at work the next morning. Some people refer to them as the Sunday scaries or the Sunday blues, but no matter what they’re called, feeling anxious and stressed—especially when you’re not working—is no fun.

While Mondays can be notoriously manic, and ending the day with no real work accomplished is definitely a possibility, it doesn’t have to be that way.

In fact, they can be quite productive, which is less about getting just anything done and more about getting the RIGHT things done—the stuff that will help you grow your expertise, your brand, your career, and your business’s bottom line.

So if the weekend has been feeling five days too short, here are some tips to get you excited for your work week.

1. A PRODUCTIVE MONDAY STARTS ON FRIDAY.

Instead of shutting down your laptop early on Friday and daydreaming about how you’ll spend all of your free time, take 10 minutes to debrief how your week went.

Make a list of:

• Your wins. What went really well? Make sure you celebrate these and enjoy them.

• Unaccomplished tasks. Are they important enough to be carried over to next week? Does it make more sense to delegate them to a team member? Or is it no longer important at all?

• Which situations/tasks feel challenging. A great starting point when writing this list is to think about what you’ve been procrastinating on. Oftentimes, just by writing it down, you’ll see why it’s been so difficult and will be able to understand what you need to move forward.

• Who you want to connect with next week? The success of a small business is all about the community you surround yourself with, so make a note of who you want to reach out to next week and cold-email.

By taking time to review what worked and what didn’t, you can be mindful of your priorities, understand how you can improve your workflow, and get a better idea of what’s been standing between you and that big goal you want to achieve.

2. HIT THE PAUSE BUTTON.

In the early days of my business, I remember being at war with my need for sleep and my ambition to grow my business. I know that many of you feel that same way, especially if you love what you do—but the number one thing you need to have if you want to create meaningful work in this world is endurance. The most effective way to build that is through hitting the pause button.

Take the weekend to practice self-care in whatever form is best for you—go for a walk, reconnect with family, or read that novel that’s been collecting dust on your nightstand.

3. DEFINE HOW YOU WANT TO FEEL.

Ask yourself these two questions:

• How do I want to feel on Monday?

• How do I want to feel on Friday when the week is over?

When you take some time for this kind of self-inquiry, you can get crystal clear on what you need to make your week work for you. Visualize your Monday morning with you feeling whatever emotions you chose—excited, focused, passionate—and then visualize what you’ll feel like Friday afternoon.

Visualization is a proactive way to help you have more control over your workweek instead of allowing you to passively get by in a stress-induced state.

4. SAY “NO.”

While many of us struggle with saying “no,” it’s a critical component of increasing productivity. Think about what tasks you dread come Monday morning or during the week and figure out how you can stop doing them.

You can split this list into two sections:

• What you are able to stop doing today?

• What are you going to stop doing in the future?

Some things take a little more work to let go, delegate, or outsource. But when you commit to no longer doing things out of obligation, you’ll find that you have more free time to spend on work that actually matters.

Mondays don't have to be manic. They can be our most productive day of the week if we plan for them. Instead of spending your Sundays dreading Monday, take these 5 steps and put them into practice. You'll be amazed at how quickly your view on Mondays turns around!

About the Author: Tara Newman is a Leader of Leaders. Through her podcast, The Bold Leadership Revolution as well as her association, The BRAVE Society, she supports leaders as they embrace their ambition and leave the grind behind. Using decades of entrepreneurial experience and a Master’s in Organizational Psychology, Tara is uniquely qualified to teach leaders to run businesses without sacrificing their health, relationships, or integrity by establishing behaviors, habits, and rituals aligned with their vision of success. Connect with Tara on Instagram @thetaranewman and listen to the Bold Leadership Revolution Podcast on her website.

This story was originally published on May 12, 2019, and has since been updated.

MORE ON THE BLOG

4 Accomplished Women Share Their Secret Weapon for Supercharged Immunity

We live in an age where workplace burnout is now officially recognized as an “occupational phenomenon” and anxiety is at an all-time high. As the work/life pendulum swings out of balance during these uncertain times, people are searching for answers in a bid to restore a sense of calm and focus.

That’s where Mab & Stoke comes in with their simple but powerful mission: to make people feel their most amazing selves. And they’re doing just that with their made-to-order, customized herbal super tabs that are putting wellness back into our hands, literally. But this isn’t just another supplement selling empty promises. Their team of artists, explorers, scientists, and makers are done with waste, hype, and bad practices. They want results so they reinvented herbal wellness for modern life. Isn’t it time someone took the guesswork and grind out of amplifying wellness?

So what is it exactly? Well, these individually prepared herbal super tabs are created from a specially-selected blend of potent herbal extracts, including everything from Ashwagandha to Asian Ginseng, Elderberry and Lion’s Mane, Reishi, and more. You simply dissolve one in water, tea, juice, or a cocktail (if that’s your jam) either morning or night, or whenever you need a pick-me-up. To find a Mab Tab made for you, fill out their quick quiz and their herbal experts will get to work crafting your new BFF.

To learn more, we tapped several influential women who have been using the herbal super tab to hear their perspective on the super tab, how it’s positively impacted their health, and their daily self-care and wellness practice to maintain calm and balance. 

Separate from their unique custom blends, Mab & Stoke just launched two new Readymade Mab Tabs today—Calm and Immunity—so keep reading to the end to learn more and add to cart for supercharged health.

“

Do what your body is showing you it needs to feel complete—that’s a practice I do daily.”

—Lauren Maillian

Photo: Alex Palombo

On her morning routine…

The latest iteration of my morning routine, amidst the new normal of social distancing in the face of the coronavirus pandemic, is certainly different. I’m prioritizing my internal health as much as I have historically placed importance on my physical health and strength. It’s no longer enough to just hit the gym. I want to make sure my immune system is as strong and sound as possible. I’ve started using Mab Tabs with a dash of honey as my morning drink in place of coffee, then I work out outside with my TRX and battle ropes while following the Be Exceptional Fitness virtual training program, and then I get to work for the day.

Many of my clients are rethinking what brand innovation means to them in this climate and are realizing there needs to be a focused effort on business continuity and strategy to prepare for the unknown which means lots of sedentary time that I’m not accustomed to. My time is currently spent drafting and stress-testing crisis response scenarios. Working remotely means even more conference calls and video chats and lots of time at the computer, so I try to make sure to end my evening with essential oils and a little mediation practice to reset and calm my energy.

On dealing with stress…

My tips for avoiding burnout at work are to have and promote open lines of communication, clear expectations, delegate to the most capable and always inspire transparency. In that scenario, it’s hard to be unhappy unless you’re not adhering to the principles you’ve set for others. So much of burnout is a misalignment of expectations and an underestimate of bandwidth. I try my best to avoid doing either. As long as I’m happy and healthy, I have no stress.

On her self-care practice…

Self-care to me is synonymous with self-love. Self-care is an active exercise of replenishing and nourishing the parts of your mind, body, and soul as needed. Sometimes it’s a massage, other times it’s a therapeutic chat about life, or you're doing something to fortify an area where you feel weak. Do what your body is showing you it needs to feel complete—that’s a practice I do daily. My self-care routine keeps me feeling consistent with myself so that I can show up consistently for others.

On her top confidence-boosting tips…

Trust your intuition, know if you’re there you belong, and always know that you can create #ThePathRedefined on your life because you’re in control.

On how Mab & Stoke has positively impacted her health…

I’ve recently started using Mab and Stoke’s Mab Tabs as a daily supplement in addition to my vitamins. It’s easy to implement into my daily routine and comes packed with the natural ingredients to give me a homeopathic approach to Immunity support and better living.

On her favorite drink to drop a Mab Tab in…

Hot water and honey!

On her one piece of wellness advice…

Stay active so you can #BeExceptional!

“

After spending 20 years in the corporate world, I found myself completely burned out… Turns out, self-care is a secret weapon.”

—Melanie Whelan

On her morning routine…

I set my alarm for 6 A.M. every morning. My 10-year-old son typically beats me out of bed so I need a few minutes of quiet before we leap into the day. I try to start each morning with a 10-minute meditation on my Calm App which I love. I keep clear quartz in my bathroom for manifestation and intention. It's next to my Sonicare toothbrush and I use my two minutes of teeth brushing to set my intentions for the day. I then head out to our kitchen to make breakfast for my kids before we leave the house by 7 A.M. I believe if you win breakfast, you win the day. 

While my kids get ready, I drink my three favorites—cold brew iced coffee, seltzer with a splash of lime and my Mab Tab custom herbal tea. I started my Mab Tab routine a few months ago—it's a personally-formulated herbal super tab of highly concentrated, premium quality herbs that dissolves easily in water—and I love it.

On dealing with stress…

I've recently recommitted to a few habits to combat stress. First, I've always believed in the power of exercise to release endorphins and increase energy. I've recently fallen in love with [solidcore]. It's a pilates-inspired, reformer-based group workout in my neighborhood. I also weight train and run—I love it all. Secondly, the power of meditation and positive thinking is real. I try to take 10 minutes out of my day, twice a day, to meditate and clear my head. It's been transformative.

Finally, I read a few years ago that looking at pictures of your kids, releases endorphins and creates happiness. I like to flip through my camera roll multiple times/day and surround myself with family photos in my office. I post pics of my kids far too often on my Instagram but they make me laugh.

On her self-care practice…

After spending 20 years in the corporate world, I found myself completely burned out. I didn't prioritize myself at all, claiming that I was strong enough to power through anything. It turns out that self-care is a secret weapon. Research suggests that when you prioritize your own well-being, you make better decisions, build stronger relationships and are more productive. 

Over the past few months, I've shifted my priorities so that I'm making deliberate time and space for myself. Activities like meditation, consistent workouts, putting away my phone by 7 P.M. each day, reading fiction, learning something new (right now I'm studying the foundations of Judaism in our local community center) all add up to a productive self-care routine.

On how a self-care routine plays a role in how she feels about herself…

When I make time and space for myself, I'm more attuned to how I'm feeling. I know when I need a break and when I'm ready to rock. It makes me be a better mother, wife, leader, decision-maker, and friend. You should ask my kids!

On her top three confidence-boosting tips…

1. Exercise. I can't say enough how good the endorphins make you feel.

2. Make great skincare choices. I drink a ton of water (I know where most restrooms are in my neighborhood!) and recently discovered a brand called Cocokind, a certified organic and socially conscious skincare line all based on virgin coconut oil. My skin has never felt better which makes me smile more confidently.

3. Intention setting. Before you go into any meeting, negotiation or conversation, set an intention for your goals and outcomes. When you're clear on your own expectations, you enter any setting more confident and more likely to achieve your desired outcome. 

On how Mab & Stoke has positively impacted her health…

Mab & Stoke is my personal herbalist. My custom formulation is designed for me, my goals and my lifestyle. I trust Christina's deep knowledge of herbs and formulation. I love her passion for creating effective and personal products and the subscription makes it so easy. 

On her favorite drink to drop a Mab Tab in…

I love that you can pop a Mab Tab into almost any beverage, hot or cold but I prefer my Tab in hot water.  It creates a beautiful herbal tea. I love the morning ritual of warm herbal tea.

On her one piece of wellness advice…

You have one life. Live it intentionally, set goals for who you want to be, what you want to accomplish and what's most important to you. Practice them daily.

“

Do your best to turn inward and listen to your body.”

—Ali Bonar

On her morning routine…

I consider myself part “morning routine aficionado” and part “slug coffee while sprinting out the door” (#balance, ya know?) There are weeks where I’m on my morning routine game, and weeks where it’s a blessing to remember to remove my retainer before heading out the door. No matter if I have an hour to get ready, or just five minutes, some non-negotiables for me are: warm bevvy (particularly Mab & Stoke with a squeeze of lemon), puppy cuddles (and boyfriend, if he’s lucky), and a quick stretch.

On dealing with stress…

I run my own business, so I’ve become comfortable with the fact that stressful moments are bound to crop up but I’ve definitely learned better coping strategies to deal with them. I’m a recent convert to the world of breathwork, and it’s been *life-changing* for me. I also have a slight obsession with Andy from Headspace (#marryme), and I try to squeeze it in as much as I can, even if it’s only five minutes.

On her self-care practice…

I used to think self-care was just bubble baths and pedicures, and sometimes it is, but I’ve come to realize that it can be much simpler than that—a few intentional breaths alone in my car after a long day, or having a night to myself with Netflix and snacks, or getting creative in the kitchen is also top of my list when it comes to self-care.

On how a self-care routine plays a role in how she feels about herself…

It’s massively important. I struggled with an eating disorder for over 10 years, and through lots of inner work/therapy, realized that I often turned to food (or restricted food) in times where I just needed a bit of self-care. There are weeks where I need a bit more self-care and weeks where I’m coasting. I’m learning to give myself grace and not judge why I might need a bit more during certain periods than others.

On her top three confidence-boosting tips…

1. Buy clothes that fit you. Don’t worry about the size on the tag. I tried for too long to fit into a smaller size and ended up feeling uncomfortable and self-conscious. My mama always told me: you look good when you’re comfortable.

2. Take time to love yourself, girl! Take yourself on a solo dinner date, book yourself a massage, go for a hike in nature without your phone (gasp, I know! I believe in you). Investing the time in yourself goes a long way in how you feel in your body. 

3. Surround yourself with people who lift you up. You know the type—someone who leaves you feeling electric after seeing them. They support you and genuinely want to see you succeed. The older I get, the smaller my circle of friends becomes. Quality over quantity, kweens.

On how Mab & Stoke has positively impacted her health…

The personalization of Mab & Stoke really appealed to me. In a world where we’re all looking for a “magic pill,” I think it’s important to realize that we’re all so different and require different supplements at different phases of our lives. I’m pretty caffeine-sensitive, so my morning tab is serving me much better than my morning coffee was (sayonara, caffeine crash!) With my mab-tab, I feel alert but calm, centered and focused.

On her favorite drink to drop a Mab Tab in…

I love hot water, squeeze of lemon and a few drops of stevia. It gives me a tangy, sweet drink that gets me going in the morning.

On her one piece of wellness advice…

Do your best to turn inward and listen to your body. I spent too many years wrapped up in outside noise: do this, eat that. I was constantly trying to change my body, forcing it to slave away at the gym and restricting it from vital nutrients to make it smaller… and it came back to bite me (health issues, anxiety, etc). Now, the more I turn inward and honor what my body is telling me, the better I feel.

Kale salads and green juice are great, but tacos and tequila shots with your girlfriends can be just as healthy. It’s important to nourish your body, but even more important to nourish your soul.

“

Water what you want to grow. Focus on the positive, say nice things to yourself. If you reinforce the negative and feelings of inadequacy, that is what will flourish.”

—Michele Promaulayko

On her morning routine…

It’s so important to, as I like to say, “own your morning” because it sets the tone for the rest of the day. I get up and drink a tall glass of water with lemon to rehydrate. Then invariably, I have coffee. It may be a vice, but I also see it as a ritual—one I’m not planning to give up! Most days, I do intermittent fasting, so I don’t eat breakfast. If I do, it’s usually a combo of greens and eggs, and avo. I’m trained in Transcendental Meditation, but I have fallen off my practice. I really want to get back to that because it enhances everything.

On dealing with stress…

For me, dealing with stress isn’t an acute action or spot treatment. Instead, I try to cultivate a lifestyle that better equips me to deal with on-going stress because it is ever-present these days. That means getting a decent amount of sleep, moving my body, and eating healthfully (most of the time). I recently wrote a book called Sugar Free 3 about ditching added sugars from your diet and doing that has helped everything from my mood to my energy levels to the quality of my sleep.

On her self-care practice…

Self-care takes so many forms and it’s a personal journey for everyone. Some of my favorite forms of self-care are: 

Hydrotherapy: Anything to do with water. I find it so healing to be submerged in warm water or to feel the buoyancy and support of water. I am lucky enough to have a beach house with a great free-standing bathtub and a jacuzzi on the roof, so hanging out in one of those places is paradise to me. Swimming in the ocean is pretty awesome too.

Strength Training and Rebounding: My two favorite workouts are training with weights and jumping on a mini-trampoline. I detest cardio, but “rebounding” is a super-effective form of cardio that also feels playful. My friend, Dria Murphy just opened a bouncing studio in NYC called The Ness, where I take classes when I can. 

Wine with Friends: There are few things I enjoy more than sharing wine with friends—especially ones who make me laugh. It’s even better if we’re in nature somewhere sitting around a fire pit, but I happily do it crowded around the kitchen counter in my friends’ apartments.

Bodywork: I love a good massage or other forms of bodywork, but when there’s no time for that, a foot rub in the Reflexology Lounge at THE WELL is glorious.  

On how a self-care routine plays a role in how she feels about herself…

You know that safety announcement on airplanes: “Put your mask on first before helping others”? Well, I think that’s true in general. You need to feel healthy, whole and strong in order to be a good leader or colleague or partner. Self-care is not selfish—in fact, it’s the opposite.

On her top three confidence-boosting tips…

Engage in observation. We can all feel like imposters at times, but when you look around and really observe people you think are doing well or are “successful” you often see that you are just as competent—if not more—than they are. This isn’t about comparing yourself to feel superior to anyone else; it’s about raising your own awareness that you stack up.

Help someone else. Volunteer to be someone’s mentor or to just lend a hand to someone who needs it—there is always someone less experienced or more in need than you. The gratitude you receive from imparting your skills/talent/gifts—whatever they are—is really powerful and goes a long way toward boosting your own self-worth. It’s a win-win.

Take risks. I say this not only because it’s critical to growth, but also because each time you triumph over a scary situation—or even just survive it—you get a little braver. I’m a big believer in getting comfortable with feeling uncomfortable.

Bonus tip: Water what you want to grow. Focus on the positive, say nice things to yourself. If you reinforce the negative and feelings of inadequacy, that is what will flourish. 

On how Mab & Stoke has positively impacted her health…

It’s incredibly overwhelming. I’m a big believer in supplements and more specifically, in the power of herbal medicine. Herbal remedies have been used by many cultures for thousands of years. And though they may not all have clinical data behind them, there is plenty of anecdotal evidence that comes out of this ancient wisdom. I have actually used a medicinal herbalist on and off, but that gets incredibly expensive and hard to schedule. Mab & Stoke has brilliantly solved for that with customized, easy-to-ingest supplements that are delivered to you. Most important to me is that what I take is efficacious and Mab & Stoke have taken great care to make sure their formulations come in meaningful doses—that is so key.

On her favorite drink to drop a Mab Tab in…

Just water (hot or cold), no mixers. I guess you could say I’m a purist.

Introducing the New Mab & Stoke Readymades

These fast-acting formulas can be taken when you need them—they act fast to enhance immunity or a sense of calm. They don’t need to be taken every day (as with the Custom Mab Tabs) but can be used daily, and in conjunction with custom blends. Mab & Stoke craft and press all Mab Tabs at their FDA-compliant facility in East Hampton, NY.

Given the current climate, the Mab & Stoke team is working as quickly as they can to make as many of these available for the community. They also plant a tree with every order through their partner American Forests.

Read on to learn more about the new Immunity and Calm Readymade Mab Tabs below and start enhancing your health today.

Mab & Stoke Readymade Calm

Readymade Calm is a Mab Tab to help you chill and unwind. It offers baseline immune support (as do all Mab Tabs) but this blend has been specifically designed to tackle stress when it starts to build up and you need help relaxing. It can be taken up to 3x daily on its own or up to 2x if in conjunction with your daily Custom Mab Tab.

$54 (includes 28 Mab Tabs)

Learn More

Mab & Stoke Readymade Immunity

The immune-focused Readymade Mab Tab is a highly-concentrated blend of all the herbs you need to support a healthy immune system. This Readymade Mab Tab is designed to be taken up to 3x on its own or 2x if taken in conjunction with your daily Custom Mab Tab, at the first sign of illness or when your system needs an extra boost.

$54 (includes 28 Mab Tabs)

Learn More

For more information on Mab & Stoke, their new Readymade Mab Tabs, or to order your custom Mab Tab, visit mabandstoke.com.