5 Ways Fear Can Propel You as an Artist

“

When you use your greatest fears to guide you in your creative work, you uncover the deepest, most genuine pieces of yourself—in your life, and in your art.

—Meera Lee Patel, Artist and Author of “Create Your Own Calm”

Shifting your perspective toward fear and approaching it as something that can help you, rather than harm you, is key in allowing fear to move you forward. When you pull fear towards you and listen to it more closely, you discover that as an artist, it’s one of the most useful tools you have. Here’s why.

1. Vulnerability connects you with others.

Making work that is honest, straight from the heart, and that allows others to see you for who you are is terrifying.

It’s not easy to feel exposed, and especially when unveiling yourself means inviting others to judge and critique you. You trim your words and soften your emotions, creating work that is watered-down and accessible, not realizing that you’re doing yourself (and your work) a disservice.

The truth is that the world wants your raw, unfiltered work—writing that bites, paintings that elicit emotion, films that cause you to question the thoughts you think and the actions you take. Vulnerability is a road that brings you closer to others, and when you make art that reflects who you are, it brings you closer to yourself, too.

2. Creating from pain encourages healing.

The fear of letting go is rooted in a fear of the unknown and a belief that anything you haven’t experienced yet will negatively affect you. Your brain is designed to protect you, and that often means staying in the same place—after all, what you haven’t discovered can’t hurt you.

Focused on self-preservation, your brain refuses to acknowledge that beauty lies in the unknown. If you draw your pain closer, you can creatively draw from your well of history to create art that is healing for you and for others. Eventually, you’ll find that you’re shaping a whole new future filled with surprise and delight.

3. Self-reflection leads to the best work.

The fear of looking within is scary, and you might be unsettled by what you find. What if your imposter syndrome begins to take over? What if you uncover painful memories that haven’t yet healed? As artists, we procrastinate because we think we need to be the perfect version of ourselves to make perfect art.

Art isn’t perfect, though. In fact, the best work has visible flaws, marks, and outlines that explain who the artist is and how the artist thinks. The stories that you have hidden inside you are the ones other people want to see, and the only way you can share them is by taking the time to uncover them.

4. Honest work draws a loyal audience.

How often have you created something that you thought another person would like, instead of drawing the lines or choosing the colors you were actually pulled towards? It usually takes a long time (and building up a well of confidence) to realize that when you make the work you’re meant to make, the people who connect with it the most will find it and support it because they find themselves in it.

5. Failure is a door to creative growth.

As an artist especially, it’s tempting to continue to creating work in the same voice or style that has become comfortable, brought you success, or that already resonates with your audience. The fear of failure can convince you that any step in a new direction will be a mistake and one that will erase any progress you’ve already made. The chance for failure is the chance to learn something new—to begin again. As an artist, it’s a beautiful opportunity for growth.

If you welcome failure into your creative process, you’re inviting more than the opportunity for success or learning new skills into your life—you’re inviting creative evolution. The more open to failure you are, the more chances you will take in your art. You can try new techniques, experiment with media, and try on different creative voices until you find the one that feels most authentic to you. Nothing is more important than continuing to grow as an artist. 

As an artist, you have a responsibility to respect yourself and your work by making sure it is an honest reflection of who you are and how you interpret the world around you. When you use your greatest fears to guide you in your creative work, you uncover the deepest, most genuine pieces of yourself—in your life, and in your art.

About the Author: Meera Lee Patel is a self-taught artist and the author of “Create Your Own Calm.” She creates work to inspire and encourage others to connect with themselves, each other, and the world around them. She lives in the northern woods of Nashville, Tennessee.

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I Had a Double Mastectomy at the Age of 26—Here's Why You Need to Know

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reast cancer screening, at any age, is vital to the health and well-being of women. However, it’s one of the latest victims of the COVID-19 pandemic.

”

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

The novel coronavirus has impacted our world in ways many of us could never have imagined. But women undergoing treatment for breast cancer, including those trying to prevent it, have faced a unique set of challenges. 

Having a mastectomy can be life-altering. As someone who underwent a preventive double mastectomy at the age of 26, I know firsthand the physical and emotional repercussions of this type of procedure. I chose to preventatively remove my breasts because, by the time I turned 16, I had already lost my mother, grandmother, and great aunt to breast cancer, with my mother discovering her own breast cancer at 27. Her diagnosis was the result of an early mammogram, which she only received after months of persuading her doctor and being repeatedly told that she was “too young to have breast cancer.” Her first mammogram identified an invasive tumor measured at the size of a golf ball. By the time it was removed, only a few months later, the tumor had grown to the size of a grapefruit.

The sad reality is that my mother’s story is not unique. Young women are often denied screening. And by the time cancer is discovered, it’s too late. This is why breast cancer screening, at any age, is vital to the health and well-being of women. However, it’s one of the latest victims of the COVID-19 pandemic. 

Access to life-saving screenings like mammograms, MRIs, and breast ultrasounds has been deemed “non-essential” in a COVID-19 world. These screenings afford women the opportunity to catch breast cancer early (when it’s most curable) or give them the information they need to save their own lives through preventative surgery. By postponing annual screenings, the healthcare industry is primed to receive an onslaught of late-stage breast cancer diagnoses, increasing the ever-expanding burden women face during this pandemic.

“B

y the time I turned 16, I had already lost my mother, grandmother, and great aunt to breast cancer, with my mother discovering her own breast cancer at 27.”

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

Now let’s imagine for a moment receiving a breast cancer diagnosis in 2020. 

If you’re thinking: “Surely cancer patients must have access to care during the pandemic”—well, you’d only be half right. Women who have been diagnosed with breast cancer and have undergone a mastectomy are also being denied access to breast reconstruction surgeries—now classified as “elective procedures.” However, affording women the ability to reconstruct their breasts is not elective, it is simply the completion of their medical treatment. And while breast reconstruction may look different for every woman, it is often vital to the health and well-being of those faced with a mastectomy. By denying access to this important part of medical care, we are likely welcoming a myriad of other health issues as a result. While we all take the necessary precautions to eliminate the spread of coronavirus, the healthcare industry should take particular caution in avoiding myopic restrictions impacting the health and well-being of women. 

As such, I would encourage all women to take time to learn what they can do to be proactive in their breast health. Small things, such as learning how to correctly perform a self-breast exam can be vital in early detection. Implementing this five-minute ritual once a month could save your life! Interested in learning how? A step by step tutorial (and other helpful tips) can be found on Instagram, YouTube, in blog form or you can tune into Create and Cultivate’s “Self-Care Sunday” on IG Live on October 11th at 10 AM PDT for a live demonstration. See you then!

“

I would encourage all women to take time to learn what they can do to be proactive in their breast health.”

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

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

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

Photo: Smith House Photography

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

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

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

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

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

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

Name Your Fear

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

Diminish Your Fear

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

Disarm It

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

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

Create a Mantra

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

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

Step One: Put Aside Time in the Morning

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

Step Two: Challenge Fear-Based Thoughts

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

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

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

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

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

Step Three: Exposure

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

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

• Look outside your open window.

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

• Walk to the sidewalk.

• Walk over to your neighbor’s house.

• Walk to the corner of your block.

• Walk around your block.

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

I’m free. Now it’s your turn.

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Turn your fear into an affirmative mantra.

”

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

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

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Investing in Yourself to Create a New Normal With Dr. Evan Rieder, Jenny Mollen, and Tayshia Adams

COVID-19 has changed the world as we know it, but despite the abrupt shift, we’re all making moves to re-emerge from this moment even stronger than before. 

This collective pause has forced us to hit the reset button and reimagine our lives as we begin to contemplate how we are going to move forward in creating a “new normal.”   

In a world of unknowns, one thing we do know for sure is that having conversations is key to navigating and creating our new version of normalcy, and how we move through the world from here. 

So, we invited Board-Certified Dermatologist, Dr. Evan Rieder; Writer, Comedienne, and New York Times Best-Selling Author, Jenny Mollen; and Contestant from “The Bachelor,” Tayshia Adams to speak on the topic of “Investing in Yourself to Create a New Normal,” powered by Allergan Aesthetics™, an AbbVie Company at our recent Beauty Summit.

Read on to hear their advice on how we can all re-emerge from this moment and reimagine our routines in this “new normal.”

On life in quarantine…

“Now, more than ever we are connecting with ourselves and each other to ask the difficult questions. What is surprising is sometimes those difficult questions really are as simple as, ‘How are you, and what have you been up to?’ and truly meaning it.” — Dr. Evan Rieder

“I personally find that setting time aside to do something for myself is important, but so many women I know feel guilty taking time for themselves.” — Jenny Mollen

On being forced to sit still…

“As a busy professional, who happens to also be a wife and mother, there are a lot of demands on my time. Pressing pause is totally worth it, even if that means being okay with Jason picking out the kids’ clothes!” — Jenny Mollen

On re-emerging from quarantine in a post-COVID world…

“I think it is all about balance. This experience has taught us all that we need to be careful but at the same time, we need to get back to our normal routines. I started off pretty easy with going to the places I felt most comfortable, so visiting friends and family. As I felt more secure and got into the groove of masking up, I ran to get my hair and nails done, and to see my dermatologist for BOTOX® Cosmetic (onabotulinumtoxinA)! My doctor also happens to be a friend, so it was fantastic to be able to see her again. I am ready to talk about re-emerging, but these pesky moderate to severe forehead lines can stay in quarantine!¹” — Jenny Mollen

On getting back to your normal routine…

“I’ve been receiving treatment for years and it has been a part of my ongoing routine. I still look like me, just with fewer lines¹. Which is important to me both personally and professionally.” — Jenny Mollen

“I agree with you regarding BOTOX® Cosmetic. Since treatments were on hold for the last four months, I have had countless patients booking appointments within the last few weeks.¹ BOTOX® Cosmetic has been a staple in my toolbox for years and has shaped the way I consult my patients on temporarily improving the appearance of moderate to severe crow's feet, forehead lines and frown lines.¹” — Dr. Evan Rieder

On seeking aesthetic treatment right now…

“Some of you may feel personally ready for treatment but are wondering—is this the right time for aesthetic treatments? Am I vain for wanting an aesthetic treatment right now? I don’t think so! And during this time, when we are all masked on our lower faces, it’s all eyes on the forehead. So with increased scrutiny on the muscles of the forehead people tend to focus more on our lines – often misinterpreting social interactions and sometimes perceiving others as angry or worried because of overactivity of the muscles of the upper face and uncertainty whether a smile or frown lurks below the mask. 

“What a lot of people don’t realize is that BOTOX® Cosmetic is the only product of its kind FDA-approved to temporarily improve the appearance of moderate to severe forehead lines, crow’s feet lines, and glabellar lines in adults. Physicians have relied on it for more than 18 years to deliver precise, predictable results. ¹ ²” — Dr. Evan Rieder

On making time for “me time”…

“I agree with what Jenny said! You must take your ME time! Life is too precious, and we can’t burnout. For me, I love playing with makeup and creating different looks. It is fun to try something new, and I recently went to my doctor to learn about JUVÉDERM® VOLBELLA™ XC, an injectable filler, to add subtle volume to my lips!³ It is something I considered for a while and after learning more and talking to my provider, I decided to go for it. With optimal treatment, it lasts up to a year, so I am still happy with my results today! It has been one less thing I have to worry about during this time.³” — Tayshia Adams

On the most requested aesthetic treatments…

“Lips are a really popular request in my office—even at this time. We have to remember that while we are wearing masks in public, we take them off in private. Lips are an intimate area that we often get treated for ourselves. I use JUVÉDERM® VOLBELLA™ XC or JUVÉDERM® Ultra XC to help create a subtle pout while still offering natural-looking results.³ ⁴ I prefer to tailor the treatment based on the individual’s desired outcomes and The Collection has a variety of dermal fillers that are specially designed to add volume to specific areas of the face.” — Dr. Evan Rider

On getting back to you…

“It can feel like the days all blurred together in quarantine, so I really leaned on my routines for structure and clarity. Quarantine has forced all of us to re-evaluate what’s important in life. I’d be lying if I didn’t admit that with my excitement of re-emerging from quarantine comes an element of trepidation, too. And I’m certainly not alone in that feeling.” — Jenny Mollen

“It’s also about taking those simple steps of safety precautions. Yes, it might be tedious and an extra 10-15 minutes but it is so necessary right now as things are shutting down. Those little steps are so imperative at this time. This will be our new normal for quite some time. “ — Dr. Evan Rieder

“It’s really an altruistic thing to wear your mask and doing your hand hygiene precautions. We were hit really hard in NY, and you need to do everything you can to take control of your life in these uncertain times.” — Jenny Mollen

On the importance of safety…

“In my personal opinion, it is safe. Do your research and ask your provider important questions. For example, we have multiple layers of screening from phone questions on appointment confirmation, to two temperature stations in our clinical building, to limiting typically full waiting areas, to room sanitization, to maximum use of PPE. These precautions have allowed us to restart our aesthetics program with confidence. With that, we can allow you to safely and confidently continue making investments in yourselves as you walk through an aesthetic journey.” — Dr. Evan Rieder 

“It’s really nice to hear you talk about what to expect. I am new to aesthetic treatments and it is helpful and comforting to hear all the information.” – Tayshia Adams

On my daily mantra for success…

“Here is not an option, you just have to move forward. Let go. Don’t hold things in. Keep your friends close and your dermatologists closer. Quarantine or no quarantine, that’s how you have to live!” — Jenny Mollen

“My daily mantra is about gratitude every morning and staying positive. There is always a bright side to everything and always something to be grateful for. As long as you’ve got that, you can really change your mood.” — Tayshia Adams

“Being thankful for what I have—my health, having a job right now—and recognizing the silver linings.” — Dr. Evan Rieder

On hitting the reset button ...

“When I’m not sleeping well I know that indicates something is off. I need to stop and take a day to rest because I'm probably going, going, going. It's okay to sit on the couch sometimes and reevaluate everything.” — Tayshia Adams 

“I hit the reset button when I get wrapped up in the chaos of the moment, it’s important to turn inward, focus on what you can control, don't deal with what you can’t control, be kind to others, be altruistic, wearing a mask, and caring about others.” — Dr. Evan Rieder

IMPORTANT SAFETY INFORMATION & APPROVED USES

BOTOX® Cosmetic may cause serious side effects that can be life-threatening. Get medical help right away if you have any of these problems any time (hours to weeks) after injection of BOTOX® Cosmetic:

·      Problems swallowing, speaking, or breathing, due to weakening of associated muscles, can be severe and result in loss of life. You are at the highest risk if these problems are pre-existing before injection. Swallowing problems may last for several months.

·      Spread of toxin effects. The effect of botulinum toxin may affect areas away from the injection site and cause serious symptoms including: loss of strength and all-over muscle weakness, double vision, blurred vision, and drooping eyelids, hoarseness or change or loss of voice, trouble saying words clearly, loss of bladder control, trouble breathing, and trouble swallowing.

BOTOX® Cosmetic dosing units are not the same as, or comparable to, any other botulinum toxin product.

There has not been a confirmed serious case of spread of toxin effect when BOTOX® Cosmetic has been used at the recommended dose to treat frown lines, crow’s feet lines, and/or forehead lines.

BOTOX® Cosmetic may cause loss of strength or general muscle weakness, vision problems, or dizziness within hours to weeks of taking BOTOX® Cosmetic. If this happens, do not drive a car, operate machinery, or do other dangerous activities.

Serious and/or immediate allergic reactions have been reported. They include: itching, rash, red itchy welts, wheezing, asthma symptoms, or dizziness or feeling faint. Get medical help right away if you are wheezing or have asthma symptoms, or if you become dizzy or faint.

Do not receive BOTOX® Cosmetic if you: are allergic to any of the ingredients in BOTOX® Cosmetic (see Medication Guide for ingredients); had an allergic reaction to any other botulinum toxin product such as Myobloc® (rimabotulinumtoxinB), Dysport® (abobotulinumtoxinA), or Xeomin® (incobotulinumtoxinA); have a skin infection at the planned injection site.

Tell your doctor about all your muscle or nerve conditions, such as ALS or Lou Gehrig’s disease, myasthenia gravis, or Lambert-Eaton syndrome, as you may be at increased risk of serious side effects including difficulty swallowing and difficulty breathing from typical doses of BOTOX® Cosmetic.

Tell your doctor about all your medical conditions, including: plans to have surgery; had surgery on your face; have trouble raising your eyebrows; drooping eyelids; any other abnormal facial change; are pregnant or plan to become pregnant (it is not known if BOTOX® Cosmetic can harm your unborn baby); are breastfeeding or plan to (it is not known if BOTOX® Cosmetic passes into breast milk).

Tell your doctor about all the medicines you take, including prescription and over-the-counter medicines, vitamins, and herbal supplements. Using BOTOX® Cosmetic with certain other medicines may cause serious side effects. Do not start any new medicines until you have told your doctor that you have received BOTOX® Cosmetic in the past.

Tell your doctor if you have received any other botulinum toxin product in the last 4 months; have received injections of botulinum toxin such as Myobloc®, Dysport®, or Xeomin® in the past (tell your doctor exactly which product you received); have recently received an antibiotic by injection; take muscle relaxants; take an allergy or cold medicine; take a sleep medicine; take aspirin-like products or blood thinners.

Other side effects of BOTOX® Cosmetic include: dry mouth; discomfort or pain at the injection site; tiredness; headache; neck pain; and eye problems: double vision, blurred vision, decreased eyesight, drooping eyelids, and eyebrows, swelling of your eyelids and dry eyes.

APPROVED USES

BOTOX® Cosmetic is a prescription medicine that is injected into muscles and used to temporarily improve the look of moderate to severe forehead lines, crow’s feet lines, and frown lines between the eyebrows in adults.

For more information refer to the Medication Guide or talk with your doctor.

To report a side effect, please call Allergan at 1-800-678-1605.

Please see BOTOX® Cosmetic full Product Information including Boxed Warning and Medication Guide

Product Information

https://media.allergan.com/actavis/actavis/media/allergan-pdf-documents/product-prescribing/20190626-BOTOX-Cosmetic-Insert-72715US10-Med-Guide-v2-0MG1145.pdf

Medication Guide

https://media.allergan.com/actavis/actavis/media/allergan-pdf-documents/product-prescribing/20190620_BTX-and-BTX-C-Med-Guide-v2-0MG1145.pdf

JUVÉDERM® Injectable Gel Fillers Important Information

APPROVED USES

JUVÉDERM® VOLUMA™ XC injectable gel is for deep injection in the cheek area to correct age-related volume loss in adults over 21.

JUVÉDERM® XC and JUVÉDERM VOLLURE™ XC injectable gels are for injection into the facial tissue for the correction of moderate to severe facial wrinkles and folds, such as nasolabial folds. JUVÉDERM® VOLLURE™ XC injectable gel is for adults over 21. 

JUVÉDERM® Ultra XC is for injection into the lips and perioral area for lip augmentation in adults over 21.

JUVÉDERM® VOLBELLA™ XC injectable gel is for injection into the lips for lip augmentation and for correction of perioral lines in adults over 21.

IMPORTANT SAFETY INFORMATION

Are there any reasons why I should not receive any JUVÉDERM® injectable gel formulation?

Do not use these products if you have a history of multiple severe allergies or severe allergic reactions (anaphylaxis), or if you are allergic to lidocaine or the Gram-positive bacterial proteins used in these products.

What precautions should my doctor advise me about?

·      Tell your doctor if you are pregnant or breastfeeding. The safety of these products for use during pregnancy or while breastfeeding has not been studied

·      The safety of JUVÉDERM® VOLUMA™ XC in patients under 35 years or over 65 years, the safety of JUVÉDERM® XC and JUVÉDERM® Ultra XC injectable gels in patients under 18 years, and the safety of JUVÉDERM® VOLLURE™ XC and JUVÉDERM® VOLBELLA™ XC in patients under 22 years has not been studied

·      The safety and effectiveness of JUVÉDERM® VOLUMA™ XC in areas other than the cheek area, JUVÉDERM® XC and JUVÉDERM® VOLLURE™ XC for areas other than facial wrinkles and folds, and JUVÉDERM® Ultra XC and JUVÉDERM® VOLBELLA™ XC in areas other than the lips and perioral area have not been established in clinical studies

·      Tell your doctor if you have a history of excessive scarring (eg, hypertrophic scarring and keloid formations) or pigmentation disorders, as use of these products may result in additional scars or changes in pigmentation

·      Tell your doctor if you are planning other laser treatments or a chemical peel, as there is a possible risk of inflammation at the treatment site if these procedures are performed after treatment

·      Patients who experience skin injury near the site of injection with these products may be at a higher risk for side effects

·      Tell your doctor if you are on immunosuppressive therapy used to decrease the body’s immune response, as use of these products may result in an increased risk of infection

·      Tell your doctor if you are using medications that can prolong bleeding, such as aspirin, ibuprofen, or other blood thinners, as this may result in increased bruising or bleeding at the injection site

·      Minimize strenuous exercise, exposure to extensive sun or heat, and alcoholic beverages within the first 24 hours following treatment

What are possible side effects?

The most commonly reported side effects with JUVÉDERM® injectable gels included injection-site redness, swelling, pain, tenderness, firmness, lumps/bumps, bruising, discoloration, and itching. For JUVÉDERM® VOLBELLA™ XC, dryness was also reported. For JUVÉDERM® VOLUMA® XC, most side effects were moderate and lasted 2 to 4 weeks. For JUVÉDERM® XC, JUVÉDERM® VOLLURE™ XC, and JUVÉDERM® Ultra XC injectable gels, most side effects were mild or moderate and lasted 14 days or less. For JUVÉDERM® VOLBELLA™ XC, most side effects were mild or moderate and lasted 30 days or less.

One of the risks with using these products is unintentional injection into a blood vessel, and, while rare, the complications can be serious and may be permanent. These complications, which have been reported for facial injections, can include vision abnormalities, blindness, stroke, temporary scabs, or permanent scarring.

As with all skin injection procedures, there is a risk of infection.

To report a side effect with any JUVÉDERM® product, please call Allergan at 1-800-433-8871. Please visit Juvederm.com or talk to your doctor for more information. 

Available by prescription only.

References:

1. BOTOX® Cosmetic Prescribing Information, 2019.

2. Data on File, Allergan; BOTOX® Cosmetic Annual Neurotoxin Market Share, 2018.

3. JUVÉDERM® VOLBELLA™ XC Patient Labeling, 2019.

4. JUVÉDERM® ULTRA XC Patient Labeling, 2019. 

BOTOX® is a trademark of Allergan, Inc., an AbbVie company.

JUVÉDERM®, VOLUMA™, VOLBELLA™, and VOLLURE™ are trademarks of Allergan Holdings France SAS, an AbbVie company, or its affiliates.

© 2020 AbbVie. All rights reserved.

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The Best Self-Help Books That Changed the Lives (and Businesses) of 23 Founders

In this age of information, we have everything we need to start a new business, create a website, or set up a budget right at our fingertips—Google is a powerful tool. But sometimes you need a deep dive into the topic to truly understand the scope of what’s required from every angle—that’s when we turn to books. In our new series, Turning a Page, we ask successful people to share their go-to tomes that helped transform their business. Whether you listen to them or need to physically flip the pages (and write notes or underline the text like us!), there is so much power in self-educating. Ready to turn a page in your career? These books will help take you there.

Photo by Burst from Pexels

If there’s one piece of advice we hear over and over again from entrepreneurs, founders, and CEOs, it’s to never stop learning. It’s important to stretch ourselves a little every day both in life and at work so we can grow, gain confidence, reach our goals, and become the most positive influence in our own lives.

That’s where self-help books come in. Many of us reach for these popular tomes to expand our minds, enhance our knowledge, and maximize our potential. So, we asked 23 founders to share the best self-help books they read that not only changed their lives but their businesses too.

And remember, personal development is a lifelong process so take your time, put in the work, and be gentle with yourself.

Arissa Agnant, Founder, CEO, Melanin in the Kitchen

Breaking the Habit of Being Yourself

by Dr. Joe Dispenza

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Why You Read It

As I was starting my journey into entrepreneurship, I felt so weighed down by past negative experiences, self-sabotage, low self-confidence, imposter syndrome, and more beliefs that shaped my reality. I wanted a book on how to transform my mental state to have more control and a deeper spiritual experience. Dr. Joe Dispenza’s book provided me a new light to spirituality, by bringing a neurological and scientific perspective to how I created my reality through my beliefs.

How It Changed Your Life/Business 

Present-day Arissa knows that about 80% of entrepreneurship is a mental game. I learned that self-confidence, self-esteem, and other beliefs about ourselves are created in childhood and carried over into adulthood. Learning my old belief systems and patterns was the first step in discarding the parts of myself I didn’t want to be anymore, so I could create new versions of myself from a more powerful mental state.

Advice From the Book You’ve Implemented in Life/Business

I am constantly breaking the habit of being myself! Just as the world is currently ripping up the deepest, darkest parts of its antiquated systems for a deep cleanse, I’m always doing the same with my past. I’m looking at and discarding all the habits and personality characteristics of past versions of self I don’t resonate with anymore because they were built on old cycles of belief systems.

Why You’d Recommend This Book to Others

Building a business exposes the deep, hidden parts of your personality and your past. What if we made a routine habit of creating new personalities and versions of ourselves so we didn’t feel stuck in a bleak past? So we could create new stories about ourselves and build businesses from that new growth mindset?  

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 Why You Read It

This was the first book I read out of college when I knew I wanted to be an entrepreneur. James Altucher details how owning your own business is the way towards ultimate freedom because jobs are never truly safe at any corporation with the rise of inflation, automation, outsourcing, and other prominent trends.

How It Changed Your Life/Business 

I have been working my way through corporate with the underlying belief that I not only wanted to run my own business, but I also HAD to for the sake of having true freedom and stability. With this mindset, I chose my roles based on knowledge, learning, and growth potential, rather than just the ability to work my way up the ladder for money.

 Advice From the Book You’ve Implemented in Life/Business

My favorite piece from this book is James’ philosophy that ideas have sex just like people do, and they have children. He encourages readers to become an idea machine and build their idea muscle by writing down all of their random ideas all day long, no matter how dumb they may seem. To be a successful idea machine is to marry totally separate ideas together that have never been mated before to create unique magic.

Why You’d Recommend This Book to Others

James stresses the importance of learning to anticipate and identify trends to stay at the forefront of industries, which is a huge part of my role as both a digital marketer and business owner. I loved that he himself had worked his way in and out of large corporate businesses and realized he wasn’t fulfilled. He shares plenty of practical advice on how to hack your life for business success, like how to set life ‘themes’ instead of goals and incorporating your personal interests into your business.

Shevon Jones, Speaker, Social Worker, and Founder, Mental Wellness Collective

More Than Enough

by Elaine Welteroth

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Why You Read It

I absolutely love Elaine and was fascinated by her life, success, and work ethic. The way she transformed Teen Vogue was a sight to see so I just knew I needed to hear about that journey. And also the more I saw her on Instagram the more I wanted to know what her journey looked like and how she got to where she is today.

How It Changed Your Life/Business 

I recommend More than Enough to everyone but especially women in their 20s. Her work ethic and determination made me truly see where I was lacking. I have always been determined but seeing a Black woman my age navigate in an industry that didn’t fully accept her, and she pushed through it all. I couldn’t put the book down because I really was that invested. However, it also showed me that work is not everything and that if you aren’t careful life will pass you by. Too often I get caught up in wanting to be successful that it’s okay to pause and enjoy life—the book taught me that through her journey.

Advice From the Book You’ve Implemented in Life/Business

One of my favorite quotes from the book is, “when the world tells you to shrink expand”. No longer am I dimming my light to make others feel comfortable. This quote sticks with me as a reminder that it’s okay to take up space in this world and to show people everything you have to offer. It is okay to have ideas, opinions, and to shine so brightly. I have taken those words to heart making sure that I am doing my part but also visibly doing it so others know they can do it too.  Another key nugget from the book is to always ask for what you’re worth no matter what. Have confidence in your skills and ability and know that you are valuable no matter what limitations are placed on you.

Why You’d Recommend This Book to Others

I would recommend this More than Enough because it’s filled with quotes that can easily be a mantra when you are feeling inadequate. The book highlights the journey with its ups and downs and the ability to overcome. It shows that with a plan you can do anything, but also the importance of relationships. This book really transformed how I viewed the grind and energized me. Sometimes when you’re working 9-5 and building your business success seems so out of reach. However, Elaine showed the importance of every skill, every moment, and every relationship preparing you so you’ll know when it’s your time to exit.

Jasmine Imani, Founder, Jas Imani Beauty

When Things Fall Apart

by Pema Chödrön

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Why You Read It

We are in is a global shift. It feels as if everything is falling apart in some way. Might be your business, your plans, your relationships, the structure in which you built your business on or things you have always depended on. Regardless, things are always falling apart so we must be comfortable with the dying of things as much as we are comfortable with the birth of things. If you have a business you are a creator so we must respect the full cycle of creation.

How It Changed Your Life/Business 

This book is making me face the fear and even more so sit with the discomfort and have a conversation with it. To stop running from what it is but to invite it in so I can properly show it out when it does not serve me. It gives me more ease for day-to-day business. I feel less panicked about the unknown for our future.

Advice From the Book You’ve Implemented in Life/Business

I look at its teachings as a practice. It is not like my other books that kind of hit the surface of our patterns. This book lets you rework your foundations. I got very uncomfortable processing a few chapters.

In chapter seven, it states "hope and fear come from a feeling of lack." I have been mentally meditating on this for months! It breaks down that we can't have hope without fear. By holding on to hope we are robbing ourselves from the present moment. So I have started practicing being more present. I, of course, thought that I was, but I honestly feel like I’m just getting to the surface of being present in my business.

Why You’d Recommend This Book to Others

When in business, you face constant disappointment. If you can hone in on the disappointments and accept the discomfort I believe you can get to a place that even when it feels horrible you can enjoy and respect the things you create out of that suffering. I think there's a little bit of madness always working towards the goals of happiness, constantly chasing what you hope for.

That target is forever moving. I want to work more towards completion and load up for the ride knowing I have some tools for everything that will come. At this point, we should all be creating towards change in our business models. Becoming highly aware of how our businesses serve not just us but our communities, with that there must be a discovery of self first. This is going to be really uncomfortable but I hope we move in a way that we are not confused.

Alison Cayne, Founder, Haven’s Kitchen

Why You Read It

I first read the book when I got divorced. I've reread it 100 times since and applied it to my professional life as much as my personal life.

How It Changed Your Life/Business 

Simply knowing that there will be downs as well as ups, that there will be problems and missteps and forces beyond our control that will terrify us has helped. I don't react as much out of fear or surprise. I am more proactive and thoughtful in my responses. I'm more disciplined in my planning. All-knowing that there will still be awful days and that is just the nature of things.

Advice From the Book You’ve Implemented in Life/Business

I've used the book to create some pretty basic tenets:

1. Failure is inevitable every once in a while so don't let it derail you, let it teach you how to be more prepared the next time. When things don't go our way that's the opportunity to think smart and get creative.

2. Figure out what you don't know and acknowledge it. Then find people who can help you build. Engage them. Reverse engineer. 

3. Being "mindful" means clear thinking. Not reactive, not jumpy. 

4. Create a culture that anticipates mistakes. Ask your team for feedback and create a culture of attention to pain spots rather than pretending they don't exist or hiding where they've gone wrong.

Why You’d Recommend This Book to Others

The personal and the professional have become completely intertwined and as a leader, your ability to lead your team, build strategies, address unknowns are ALL connected to your personal development. You cannot be disciplined, clear-thinking, communicative, and empathic in business if you aren't those things in life.

Victoria Fazio, Founder, Propa Beauty

The Power of Now

by Eckhart Tolle

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Why You Read It

I read The Power of Now at a moment of my life when I felt absolute suffocation from over-thinking and struggling to let go of some personal failures that I was going through about a few years ago. I didn't buy this book, but the book has been in my house all along and I never reached for it. I must have received it as a gift or something. Nonetheless, I am so glad I stumbled upon it.

One day as I was scrolling endlessly on my phone searching for something to occupy my over-thinking mind, I switched it off and place my phone down and reached for a book. I picked up The Power of Now among other books on my bookshelf and I read it back to back within a week. And it has been my most favorite book since, for self-love and meditation in my personal and business mind space.

 How It Changed Your Life/Business 

This book has given me the tools of thinking, or as I call it 'mind management skills'. It has helped me tremendously in my interactions and communications with the people I work with every day in building Propa Beauty. It's so vital to take a breath and take note of one's thoughts, emotions, words, and judgments and this book does a great in-depth dig into the knowledge of how to dissect core emotions and the state of mind during stressful events in the everyday running of a business. 

Advice From the Book You’ve Implemented in Life/Business

This book has taught me to pause, lean in, and take time to listen to the storms or the joy within. I’m a chronic over-thinker, and so, The Power of Now has helped me in working on identifying personal fears and self-doubt. Preserving mental energy, I am coming to harness the power in paying attention to the vital stuff.

 Why You’d Recommend This Book to Others

Your mental health is the core of your business. Managing and understanding your mind affects your attitude towards everything you create and everyone you interact with. I would recommend this book, read it or opt for an audio version, once a month during those self-love self-care days. Absolutely worth the peace of mind!

Randi B., Diversity & Inclusion Strategist, Author, Speaker, and Trainer

Becoming

by Michelle Obama

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Why You Read It

I read Becoming simply because Michelle Obama wrote it. I read it because I was intrigued; I read it the second time because I was inspired; I read it the third time because I was invigorated.

 How It Changed Your Life/Business 

When Becoming was released, I was in the process of redefining and rebranding my business. I wanted to disrupt the standard way diversity and inclusivity were handled in organizations, but I was terrified. I questioned if I was too old; if the old practices were too entrenched; and if people’s natural resistance to change would cause me to lose clients and lose me to lose my business. Becoming helped me to understand that we are and should be continually evolving. I didn’t need to avoid change; to the contrary, I needed to grasp it and run with it.  I needed to make the changes to my business.

Advice From the Book You’ve Implemented in Life/Business

“There’s power in allowing yourself to be known and heard, in owning your unique story, in using your authentic voice.” — Michelle Obama.

I managed diversity and inclusivity programs the way I had been educated to manage them. I mirrored every program that I had studied in school and witnessed in business. When I would deliver services to companies I would try to blend with the majority culture. While I was training about diversity; I avoided giving attention to my own difference. I omitted sharing any information that would highlight my Blackness, my womanness –my otherness. The vital piece

Why You’d Recommend This Book to Others

The book, Becoming, encourages you to embrace your whole, authentic self; and to unapologetically bring your whole self into every area of your life including your business. Regardless of the business you’re in, you are the center of it; you are the differentiator; you are what makes your business unique and will make it ultimately successful.

Rachel Rodgers, CEO, Hello Seven

On Her Own Ground, The Life and Times of Madam C.J. Walker

by A’Telia Bundles

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Why You Read It

Madam CJ Walker is the mother of women in business, the patron saint of female entrepreneurship, and America’s first female millionaire. Yes, not the first Black woman millionaire, the first woman of any background in America. Over 100 years ago, she knew that when members of marginalized and systemically oppressed communities became wealthy, they can change the world. Born in a time when Black women were seen as mere objects for white people’s gain (let’s be honest, there are many who still see us this way), she demanded that the world sees her, know her and pay her. I couldn’t not read this book after I discovered her story. 

How It Changed Your Life/Business 

Learning what Madam CJ Walker had to overcome in her life in order to become a millionaire eliminates all of my BS excuses. Madam approached success and wealth building with an “I’mma do whatever it takes” energy. Whether it was making friends or making enemies she was willing to risk her ego, relationships, and financial well-being. She trusted her instincts and believed in her vision. I carry her story with me in my business and my life.

Advice From the Book You’ve Implemented in Life/Business

Madame Walker left us an inspiring legacy.  She taught us that being a millionaire is not just about stunting in your new whip with your girls. It’s also about empowering others, charitable giving, and being a politically active citizen.  I believe Madam's commitment to practicing self-care, strong boundaries, and belief in her own vision, ideas, creativity, and intelligence were the keys to her freedom, power, and wealth. There are many parallels between Madam’s story and mine, and I bet yours, too. I have gotten brilliant (and timeless) marketing ideas from reading this book, too. 

Why You’d Recommend This Book to Others

If you think building a business is hard now, honey—you have no idea. Madam CJ Walker built her business at a time when slavery had just been eradicated—she was born to slaves. Women of color have a legacy in Madam CJ Walker of making money and being successful entrepreneurs. We need to start with that when thinking about women making money, her life has so much to teach us.

Myrna P. Daramy, Founder of Myrna & Co.

Captivate: The Science of Succeeding with People

by Vanessa Van Edwards

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Why You Read It

When I first realized that I would be incorporating educating and public speaking in my business, I started looking for books that help with connection. I’ve always been a very outgoing, and social person, but I wanted to hone in on how to build trust and engage faster and more effectively. I also have always had a fascination with human behavior so when I found this book that was science-backed and had to read it.

How It Changed Your Life/Business 

This book changed the way I initiated any conversation, entered into a room, and even helped me with pitches and sales. It changed the way that I communicated and interacted with everyone.

Advice From the Book You’ve Implemented in Life/Business

I make sure that before any speaking engagement, I add conversational sparks to create dopamine moments in order to warm up the audience. I make sure that I’m authentic first regardless of how nervous I might be. It allows me to be silly and maybe a little awkward which alleviates the nerves. I also always refer to actual people if I can during any public speaking engagement. The author also goes over how to hack the art of listening and establishing a true two-way interaction which is such a needed skill when it comes to leading.  

Why You’d Recommend This Book to Others

Although this book is geared more towards business owners who want to up-level their pubic speaking game, I feel that this book assists with communication as well which impacts people’s entire lives. 

Bianca Rush, Digital Strategist, More Than Social

See You at the Top: 25th Anniversary Edition

by Zig Ziglar

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Why You Read It

This book is a classic! It not only focuses on how to achieve and sustain success in business, but also how to improve your self-image, relationships, goals, attitude, work ethic, and desires.

How It Changed Your Life/Business 

It's changed my perspective on how I approach building community and how to achieve personal success. When you have a healthy self-image and place importance on operating with honesty, integrity, faith, compassion, and loyalty, personal success in life and business will happen.

Advice From the Book You’ve Implemented in Life/Business

I've implemented the mindset piece when it comes to vision and visualizing what has not yet happened. Zig Zigler emphasizes forward-thinking and the way that you personally view life (or your business) will determine what you get out of it. He provides a lot of prompts that challenge you and make you want to take action in your business, life, and relationships!

Why You’d Recommend This Book to Others

I absolutely would recommend this book to business owners and anyone who is seeking a book on mindset, vision, and success. This book is a wealth of information that is specific, yet also general in nature, to the point that you will close this book and feel something. That feeling will have you operating in success to achieve exactly what you want. There are so many key takeaways from this book that apply in many phases of life and business, it's definitely worth the read!

Rima Minasyan, Co-founder, Patrick Ta Beauty

Why You Read It

I love reading self-improvement books, especially business-related ones. This book was a great read about building your path to success while creating a self-image of how you view yourself and how you help others perceive themselves. Helping others, and improving relationships, whether personal or business, is crucial to a successful journey. 

How It Changed Your Life/Business 

This book talked a lot about avoiding “stinkin thinkin” and taking on a positive attitude. Most times, even when you’re on the right path to reaching your goals, life will bring unexpected obstacles your way. 

Advice From the Book You’ve Implemented in Life/Business

This year was a significant obstacle for most business owners. While we can’t stop these things from happening, we can control our response to them. We had a launch planned right amid all the COVID madness this year, and keeping a positive mentality was a great step to a successful launch. Just by checking in with the language, I chose to use it with my team, which brought much excitement and great, positive energy, which helped us drive a fantastic launch with our Major Brows collection.

Why You’d Recommend This Book to Others

We all get lost in our day-to-day responsibilities and don’t realize that self-image is a great part of who we are and how others perceive us. Building yourself image isn’t only about taking better care of yourself but also about taking care of others. Taking the time to help your loved ones, or your work family creates an immediate sense of satisfaction and gratitude. This book is a great read not only for business owners but for anyone who needs a reminder that being a good person is always the right way up. 

Ilana Kugel, Founder and Creative Director, Koral

Atomic Habits, An Easy & Proven Way to Build Good Habits & Break Bad Ones

by James Clear

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Why You Read It

I read this book because I was listening to Rich Roll’s podcast and he was interviewing the author. I naturally became intrigued by the book title and hearing the author speak. I always set new goals for myself and this book came about at the perfect time for me.

How It Changed Your Life/Business 

It helped remind me that making certain things in my life a habit is so important. I believe creating the habits we are missing in our lives, gives us more discipline. I am always challenging myself to improve parts of my life and this book was a great motivator.

Advice From the Book You’ve Implemented in Life/Business

I had a list of habits that I wanted to add to my daily life and this book motivated me to actually make them happen. So often we have lists of things we want to accomplish and we let that list keep growing, but reading this book encouraged me to start the process and make these things on my list habits for myself. One of the biggest takeaways was to simplify the process in our own heads and then these actions become like second nature to us.

Why You’d Recommend This Book to Others

I would recommend this book to other people and business owners because it truly did inspire me to start making good habits and break myself out of bad ones. He helps you with practical strategies and to show you that tiny changes can lead to big results.

Sharona Harris, Founder and Creative Director, F+H Jewellery

Why You Read It

I purchased this book because I’ve always found it really easy to implement new habits, such as exercise or work routines. But find it much harder to quit bad ones, so I was looking for an understanding of how we form our habits

How It Changed Your Life/Business 

Atomic Habits has changed my life because it simplifies how our brains lock into the habit reward system. Now that I understand the process and how our daily environment and planning impacts our habit-making, it is so much easier to change my behaviors.

Advice From the Book You’ve Implemented in Life/Business

The best advice I have implemented has been ‘the 2-minute rule’ to stop procrastination. It simply encourages you to not spend over 2 minutes when trying to form a new habit, so that it is as easy as possible. Commit to 2 minutes each day and grow your habit-making from there. It’s great because once you start, such as studying or meditating, you generally do much more but you only need to commit to 2 mins a day, to begin with.

Why You’d Recommend This Book to Others

The book is great for anyone, our days are made up of heaps of tiny habits, so there is always room for improvement.

Jacquelyn De Jesu, Founder, Shhhowercap

Radical Candor

by Kim Scott

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Why You Read It

It had always been referenced to me in conversation. I guess I naturally do lead that way. So, I wanted to understand where the comparison or references came from. And, if it was in fact true to my style then how to better manage the pros and cons of it to better my leadership skills. 

How It Changed Your Life/Business 

The perspective of how others may see me. I tend to be very direct. It helped me in managing my team which is comprised of people of all types.

Advice From the Book You’ve Implemented in Life/Business

Its good to be direct, clear, honest, and say what you mean. But, to be a good manager in this way you must be sure that you are caring deeply. Care about their goals, motivations, interpersonal dynamics, and about the individuals on your team as people. And, make sure they know you do. 

Why You’d Recommend This Book to Others

If it’s not your natural style, its encouraging to be more confident and honest in your communication. If it is your natural style, you need to learn the nuances of how to do it effectively. The book helps you see the other side.

Angie Lee, Co-Founder, Soul CBD

The Worry Trick: How Your Brain Tricks You into Expecting the Worst and What You Can Do About It

David A. Carbonell, PhD

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Why You Read It

A few years ago I was experiencing chronic anxiety and panic attacks as a busy entrepreneur. My anxiety was debilitating and I knew something needed to change. Passionate to heal naturally, I turned to CBD, meditation & reprogramming my thoughts. This book opened my eyes to healing my brain & taking ownership of my thoughts.

How It Changed Your Life/Business

This book helped me to not run away from or fear my anxiety. The author explains how anxiety hijacks the brain and teaches you how to break the cycle of worry. Being in the present moment has always been a challenge for me & this book taught me practical exercises to immediately calm my brain. It was eye-opening to learn that the more we resist or try to fix our anxiety, the worse it gets.

Advice From the Book You’ve Implemented in Life/Business

The present moment is all we have. Stressing about the future or what “may” happen is a complete waste of time. One of the most powerful things we can do to decrease anxiety is feel the present moment. Anxiety happens when we stress about the future, so the best thing we can do is be present in our body. 

Why You’d Recommend This Book to Others

I would definitely recommend The Worry Trick to any business owner who is dealing with immense stress or anxiety at work. Having a healthy relationship with fear & anxiety is crucial for entrepreneurship. I recommend this book to all my friends who are struggling with anxiety!

Sarah Larson Levey, Founder and CEO, Y7 Studios

Emotional Intelligence 2.0

by Travis Bradberry and Jean Greaves

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Why You Read It

I read this book on the suggestion of a friend back in 2016 when we are at a pivotal point at Y7. We had just made the decision to hire individual studio managers for each location and made our first three corporate hires. 

How It Changed Your Life/Business 

It completely changed the way that I interact with people and how I am managing relationships with those that I work with and in my personal life. 

Advice From the Book You’ve Implemented in Life/Business

The behavioral test that they include with the book is a game-changer in becoming more self-aware and shifting perspective on what success looks like internally. I take the test and read the book every year to make sure that I am always growing as a leader.  

Why You’d Recommend This Book to Others

It changes the way that you navigate relationships and gives you actual tools to use to enhance your emotional awareness.

Nikki Huganir and Erica Blumenthal, Co-Founders, Yes Way Rosé

The Art of Gathering: How We Meet and Why It Matters

by Priya Parker

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Why You Read It

We were discussing different types of events to support or new wine and book release and I wanted to gain the confidence to create meaningful and dynamic experiences.  I got so much more out of the book than I expected what I first opened it.  

How It Changed Your Life/Business 

I have prioritized having a clear purpose for everything from weekly meetings to a big launch party to how I spend my weekend. This keeps me and my time focused and intentional. When I read the book I was at a point where I felt like I was doing things just because I had to and guilty if I wasn't always productive. I realized I want to get more out of my time and experiences, even my downtime, and give as much as possible when hosting.  Reading this helped me to do that plus how to give it all structure.  

Advice From the Book You’ve Implemented in Life/Business

Don't be a chill host!  Be prepared. Consider all of the guests and their needs. Feel empowered to take charge and be the leader or boss of the gathering.    

Why You’d Recommend This Book to Others

For business owners, I think this will help think of ways to get the most out of meetings and keep your team highly engaged. For people in general, it will help you consider how to plan a memorable dinner party, wedding, weekend, life.  

Piret Aava, Founder, Body Roll Studio

Miracles Now: 108 Life-Changing Tools for Less Stress, More Flow, and Finding Your True Purpose

by Gabrielle Bernstein

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Why You Read It

I read Bernstein's Miracles Now when I was about to make a major career change. As not only a female but an immigrant from Estonia, it was hard not to doubt myself. Miracles Now provided me with the self-help, positive techniques that I needed to propel myself forward and step out of my comfort zone. Bernstein says 'Much of our anxiety and stress comes when we’re focused on fear and disconnected from the voice of our inner guide.” She taught me to trust myself, and that trying and failing is better than not trying at all; trust that you can succeed in anything that you put your mind to.

How It Changed Your Life/Business 

Gabrielle Bernstein takes an extremely realistic approach to combating stress and finding peace in each day. As an entrepreneur, it is not always easy to carve time out of my day for myself to just be in the moment. In Miracles Now, Bernstein presents 108 techniques to help face everyday struggles.. from anxiety to feeling burned out and frustrated - her coping mechanisms are meant to be done 'at the moment' and have brought a great amount of ease to my life. As a female business owner, who is in the process of opening business number two, it is easy to feel a sense of overwhelming doubt, and question whether the decisions I am making will be impactful, well-perceived, etc. Miracles Now have helped me step back and enjoy the process; I am learning to be in the moment, and face challenging situations head-on. 

Advice From the Book You’ve Implemented in Life/Business

One of my favorite quotes from Miracles Now is as follows “You see, the way we experience the world around us is a direct reflection of the world within us. If our thoughts and energy are not supportive, then our life won’t be supported. Therefore, we must take responsibility by consciously supporting ourselves in every given moment.” This is a quote that I have applied to all aspects of my life.. from career risks to relationships... we must be our number one supporter. If we feed into the doubt in our minds, we are holding ourselves back from an endless world of opportunities. The unknown does not have to be scary, it can be really exciting and beautiful. 

Why You’d Recommend This Book to Others

This book is a positive reminder of how good life can be. Although we are constantly facing stressful situations, it is important to step back and remember that we are in control.

Anisa Telwar-Kaicker, Founder and CEO, Anisa International and Anisa Beauty

Mindful Work: How Meditation Is Changing Business from the Inside Out

by David Gelles

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Why You Read It

I was introduced to this book by someone we had brought into our offices, to coach our team on organizational leadership. They suggested this would be a good read for beginners looking to start learning about meditation— I haven’t put it down since.

How It Changed Your Life/Business 

It gave me the facts behind the scientific impact meditation has on the brain. At the time, I was constantly very stressed, overwhelmed, and burnt out; I had no mental break or balance from work! But when I started reading this book, it gave me the logic as to why I needed to start meditation as a daily practice. It has been so impactful on my mental mood, health, and of course the energy I bring to my employees and attitude towards work. 

Advice From the Book You’ve Implemented in Life/Business

Daily meditation! It’s something I’ve been doing daily for the past four years.

Why You’d Recommend This Book to Others

As I’ve mentioned, because of the positive, scientific impact meditation has on the brain; spending even just five minutes meditating daily can set the energy and mood for the entire day. I have been recommending this book to everyone and anyone and continue to do so— not just for fellow business owners!

Greta Fitz, Founder and CEO, Ascention Beauty Co

Ask and It Is Given: Learning to Manifest Your Desires

by Esther Hicks

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Why You Read It

I hit a crossroads in my life and wanted to conquer fear.

How It Changed Your Life/Business

I learned how to follow my bliss from this book and to manifest my wildest dreams. Everything I'm living today, coaching and my brand ASCENTION manifested from the teachings in this book

Advice From the Book You’ve Implemented in Life/Business

All of it, how to conquer fear, how to manifest, the power of intention, and writing things down and the power of belief in yourself, also to trust the process.

Why You’d Recommend This Book to Others

If you're looking for your "why" or if you're too afraid to do what you love, read this book with an open mind. This book isn't for everyone and if you're open to miracles then grab it asap with a journal. My journey is living proof of it.

Belinda Frazer Smith, Founder and Creative Director, St. Rose

Light Is the New Black: A Guide to Answering Your Soul's Callings and Working Your Light

by Rebecca Campbell

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Why You Read It

Like so many amazing books I've read, it was recommended to me by a friend. I opted for the audio version to be able to squeeze in chapters in the car and at the gym but it's definitely the type of book you'd highlight almost every line and want to dog-ear each page. 

 How It Changed Your Life/Business 

Rebecca's book came into my life at the beginning of my journey. Her philosophy is "Follow what lights you up, and you'll light up the world." Starting a business from idea to launch is exhilarating but it can also be a brutal test of will. From all-nighters to cry into your bowl of cheerios mornings, there can be so many self-doubt riddled hurdles. The amount of time and energy can even almost feel selfish. Not only are you likely capable of solely talking about this one all-consuming thing with everyone but you also don't have the same time you used to spend with friends and family. What I loved about this book is that it flipped the idea of ego around for me. It shut down that voice I thought was the humble Belinda saying things like "who am I to do this?" and defined for me that is actually the ego talking. Rebecca asks instead, who are you not to do this thing you are being called to do? That nagging idea that keeps you up at night. The daydream that keeps popping into your head. Who are you to keep telling that voice, your light, your purpose, your calling ... no?

Advice From the Book You’ve Implemented in Life/Business

The idea of ego has been something that has really stuck with me. This isn't necessarily advice in the book but it's just a mantra that I have started after reading it ... as part of my morning ritual which includes meditation and smudging I always end with a little prayer to be guided with my light. Certainly in a business sense but in all realms of life. To squash fear and tune into intuition.

Why You’d Recommend This Book to Others

Forget about how hard the daily grind can be with starting or growing a business but then add on top the anxiety-provoking state of the world by turning on the news and it can feel utterly paralyzing at times. Remembering the simple lesson to follow what lights you up so you can light up the world brings back into actionable focus all the things we have the power to do, move and change ... and it's all pretty amazing.

Allison McNamara, Founder, Mara

The Hard Thing About Hard Things: Building a Business When There Are No Easy Answers

by Ben Horrowitz

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Why You Read It

 I’ve been following Ben Horowitz and his impressive Silicon Valley career for quite some time, so when he released a book about his entrepreneurial learnings–including running (and failing) a startup that ultimately was valued at over $1 billion–I knew it was bound to be an epic read.

How It Changed Your Life/Business 

Although Ben’s experience is written through a heavy tech / digital lens, his approach to how he built businesses from the ground up is informative and insightful no matter what field you’re in. A great, honest read that doesn’t glorify entrepreneurship but also doesn’t tell you how you should be running your business either –he simply lets you in on his experiences and punctuates each chapter with rap quotes from his favorite songs that are oddly all very applicable to each chapter.

Advice From the Book You’ve Implemented in Life/Business

This book really dives into how he handled extraordinary losses and how he kept cool and made crucial decisions in the darkest of hours. I haven’t necessarily implemented anything (so far) from the book, but he has some fascinating chapters on hiring and firing which I found to be particularly helpful.

Why You’d Recommend This Book to Others

I recommend this book to everyone. It’s a great read even if you aren’t in the pits of building your own business.

Kerrigan Behrens, Co-CEO and Co-Founder, Sagely Naturals

Pour Your Heart Into It: How Starbucks Built a Company One Cup at a Time

by Howard Schultz

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Why You Read It

I read the book because I've always had a great amount of respect for Howard Schultz and recently had the opportunity to speak with him. He's incredibly supportive of young entrepreneurs! 

How It Changed Your Life/Business 

It's hard for most of us to imagine, but when Howard started Starbucks, the vast majority of Americans hadn't heard of a latte. Their version of coffee was essentially Folgers! One of the things the book validated for me is that you want to offer customers something they're not necessarily used to - rather, something that creates a sense of discovery and excitement. This couldn't be more relevant to Sagely Naturals - when we launched it in 2015, only 2% of Americans had heard of CBD! At that point, we considered ourselves educators as much as product innovators since we felt our mandate was to introduce more people to the health and wellness benefits of CBD. 

Advice From the Book You’ve Implemented in Life/Business

One of the chapters in the book is about how "people are not a line item" and Starbucks is famous for treating its employees well. There have been times when Kaley and I couldn't afford to offer employees additional benefits but did it anyway - for example, offering health insurance may not sound like a big deal but when we began offering it to our employees, we weren't really in a financial position to be able to do so. We also have found smaller ways to show our employees how much we appreciate them while also cultivating wellness like offering massages, meditation, sound baths, and yoga in the office every month. 

Why You’d Recommend This Book to Others

I would recommend the book to anyone who has a business - it doesn't matter if you're selling a beverage or CBD or software, understanding the value of your customer and employees is critical to growing a business that makes an impact.

Priscilla Tsai, CEO, and Founder, cocokind

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Why You Read It

I'm always looking for inspirational founder stories that dive into both the highs and lows of the entrepreneurial journey 

How It Changed Your Life/Business 

This book is extremely motivating and almost comforting as a founder. Phil started his business very much like the underdog, and the journey of his personal growth was very relatable. It was a good reminder that growth is necessary, but growing is hard, too. 

Advice From the Book You’ve Implemented in Life/Business

Having faith in yourself as an entrepreneur is still the most important tool you will constantly use. There were multiple points of his journey that were extremely difficult, where he could have given up. However, maintaining your determination and believing in yourself is actually a competitive advantage that will be the gift that keeps on giving. 

Why You’d Recommend This Book to Others

I love that this book talks about the very real struggles both professionally and personally of Phil's journey to building Nike. We don't always hear about the challenges, but I thought that Phil did this in a way that was real, relatable, and still extremely inspirational.

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4 Steps to Do Away With That Pesky Five-Year Plan

Photo: Neemias Seara from Pexels

As the bartender made his way over with four birthday shots in hand my friend looked at me and said, “Chels, I don’t want to turn 26.”

At first, I thought it was a bad attempt at making a joke but the look in her eyes told me she was actually being serious. I gave her the biggest hug as I tried to wash away the confused feeling in my chest. Despite having a passionate budding career under her belt, a loving man by her side, and the greatest friends behind her, she still felt that she wasn’t exactly where she “needed” to be.

As we raised our glasses in honor of the birthday girl, I found myself distracted by the elephant in the room that apparently now comes with turning a year older. Instead of celebrating it with arms wide open, society has cast a spell over us saying if we don’t have x, y, and z by the time we blow out a certain amount of candles, then we must be doing something wrong. We then proceed to beat ourselves up and never take a moment to stop and realize that possibly, we are doing everything right.

Let me ask you this, have you ever been the person who thought you could actually plan out your entire life?

Half of you are currently laughing at me while the other half know exactly what I’m talking about. If you fall into the latter category, you aren’t alone. I am completely guilty of being the college senior who sat at her desk and wrote out a five-year plan. I put my heart and soul into that color-coded timeline, so it may come as a surprise when I say that I am forever thankful that the plan on that piece of paper never became my reality. The person I loved, the city I wanted to call home, and the job I strived to land were all meant for the girl who I was then, not the woman I am now.

Here are a few steps you can take to say goodbye to the dreaded five-year plan.

1. DON'T DRAFT A TIMELINE BASED ON SOMEONE ELSE'S LIFE

As cliché, as it may sound, playing the comparison game, will only lead you to a dead end. Comparisons can either make you feel superior or inferior and neither of those feelings serves a useful purpose. Write your own story, learn from your own experiences, and live your life through your eyes.

2. EVALUATE YOUR GOALS

Saying goodbye to the five-year plan does not mean you should wash away your goals! Instead, use this as a chance to check in with your personal and professional goals and know that it is absolutely OK to tweak them if you see fit to do so.

3. BE NICE TO YOURSELF 

When you are your own best friend, you don’t seek out validation from others, because you realize that the only approval you need is your own.  This is your life and your journey and once you recognize the value to that then no one, not even a “plan,” can get in the way of your happiness.

4. WELCOME NEW OPPORTUNITIES

Since life doesn’t always go according to plan, being able to welcome new opportunities with open arms is key. How silly would it be to close the door on an opportunity just because it wasn’t color-coded on a piece of paper you drafted up three years ago? Don’t sell yourself short out of fear of not sticking to your five-year plan—learn to ride the wave of life with a smile on your face and motivation in your heart.

Life is going to take a different path for every single one of us, so constantly comparing your journey to someone else’s will only hinder you from making the moves that are meant for your life. Just because your best friend is engaged, your roommate landed her dream job, or your younger sister purchased a house with the white picket fence all before you did does not mean that you are screwing up. With each new day and each year that you are lucky enough to blow out another candle, know that this is your life to live and your journey is uniquely beautiful.

Keep dreaming, keep loving, and as always, just keep swimming.

Chelsea Briche runs the popular blog The Millennial Miss. A platform for young women surviving their twenties with grace and a lot of humility. The platform is Chelsea's "pledge to you, the ones who haven’t quite figured it all out yet. That we, together, will immerse ourselves in every single thing possible; explore, love a lot, love a little, and never touch the ground."

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This post was originally published on January 11, 2019, and has since been updated.

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An Exclusive Look Inside Kendra Scott's Jaw-Dropping Austin HQ

The gorgeous entryway. 

Need to workout? Burn off some stress? No problem. 

How about a mani? 

That can happen too. 

Pumping room for new mothers. 

Clean, elegant, and oh-so-inspiring. 

The entryway to Kendra's office. 

Where Kendra sits. 

The top-secret R&D room.

Where ideas come to life. 

Many of us may be working from home right now due to COVID-19, but what if we told you there was a magic place where you could work, workout, get your nails done (for free!), huddle up in a huddle room with co-workers, grab snacks from a FULLY stocked snack room, and also, if you're a new mom, pump in private? 

Well, guess what? For the 98% female employees at the Kendra Scott HQ in Austin, Texas that is (or was) their every day. Don't believe us? Take a quick peruse through the amazing gallery above (including shots of Scott's gorgeous office as well). If, or when, we have to go back to commuting to an office again, this is the only workspace that will make that lost hour worthwhile.

Consider this space proof that dream jobs are real. As Scott told us during our #CreateCultivateSXSW 2017 dinner, which was hosted in her gorgeous office space, “You’re having dinner inside my dream. I was told ‘no’ so many times— that you can’t be a brand out of Texas. But,” she said with a smile, “I love it when someone tells me I can’t do something.” Same, Scott. Same.

This story was originally published on April 6, 2017, and has since been updated.

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Are You Making Waves in Ocean Conservation? Biossance Is Giving Two $10K Awards to the Next Big Thing in Sustainability

Did you know that there are 5.25 trillion pieces of plastic debris in the ocean? It’s almost too much to comprehend but we must, and fast. If we don’t, by the year 2050, there will be more plastic floating around in the ocean than fish. But don’t let the statistics scare you, be empowered by them, and start to take action. That’s why we partnered with our friends at Biossance—the leaders in clean, sustainable beauty—to celebrate the launch of their Clean Academy Impact Award which aims to support future innovators in ocean conservation. 

We’re looking for the next wave of unsung heroes who are actively paving the way to a healthier planet with their actions, both big and small. So, if you, or someone you know, is a champion for sustainability, then let us know how you’ve made an impact and are helping to preserve the world’s oceans and aquatic life.

Finalists will receive an invitation to a future Clean Academy event where two winners will be announced and awarded $10,000 to fund their conservation projects, plus mentorship and support from the Biossance team. Visit CleanAcademy.com/Award for more details and to enter yourself or nominate someone else! Be sure to share this with a friend who’s passionate about marine conservation, too. Submissions are due by July 29, 2020.

Armed with their mission to “make clean beauty the new standard,” Biossance is ushering in a new era of sustainability and driving much-needed innovation in the process. Some companies still make their squalane from shark liver (not cool!), endangering millions of sharks each year.⁠ In order to preserve the world’s ocean and aquatic life, Biossance saves 2 million sharks a year by using squalane made ethically and sustainably from 100% renewable sugarcane through biotechnology. 

We took a deep dive into this topic and so much more with three powerhouse women—Catherine Gore, president of Biossance; Steph Shep, entrepreneur and co-founder of @FutureEarth; and Katie Matthews, PhD, Chief Scientist of Oceana—for a digital fireside chat titled, Making Waves, Why Banking on Clean Beauty Will Create a Sustainable Future for All to find out how we can turn the tide on pollution to protect our oceans and create a sustainable future for all. 

Watch the video and read some of the impactful quotes from the conversation below.

On the importance of squalane…

“Squalane is the marquis ingredient for Biossance. We use it in every single product that we create and it’s already present in our skin—we're all born with it. (Squalene, with an “e,” is naturally produced by the body. Squalane with an “a” comes from 100% plant-based, renewable sugarcane.) I like to think of it this way; hyaluronic acid holds moisture, collagen adds elasticity, and squalane is moisture.”

On creating a sustainable squalane...

“Since around the 16th century, squalene was harvested through the killing of sharks, and that's really unfortunate because about two million shark lives a year were lost.. So Biossance is using clean biotechnology to replicate that exact natural ingredient [from sugarcane] and make it vegan, cruelty-free, sustainable, and even more effective.”

On how they’re simplifying the clean beauty space…

“It's hard for the average consumer to navigate these waters and so that's essentially the genesis for the Biossance Clean Academy and why we partnered with Jonathan Van Ness. He does such a good job of taking complex ideas and distilling them down and into something that‘s easy-to-understand, and you get a couple laughs in there too.”

On advocating for change...“We do go to Washington DC and we do advocate for policy change—it does take some time, but I feel the winds of change happening there. In the meantime, we want to outfit our consumers and the beauty industry at large with all the information that they need to make informed decisions.”

On sharing their sustainable ingredient innovations…

“We share our sustainable ingredients, like squalane,  with other brands because a “rising tide lifts all ships” - we want to move the entire industry forward and, why not? What better way to show our commitment to our planet than to give away our best intel back into the industry!”

On partnering with Oceana...“We have been watching Oceana for a while and their level of oceanic preservation and the spotlight they put on specific areas like sharks is absolutely impressive. We feel very honored that they've chosen us to partner with them and we want to create a synergistic halo around this movement—it's only just begun. Our goal is really to become comrades with other skincare brands and be a group of allies really that go on this journey together.” 

On the Clean Academy Impact Award…

“This award is really a moment for us to give back and to at the same time help move the conversation forward. It's meant to be a community builder, investing in future generations, and an opportunity to stand behind what we say and we'll continue to do that.”

On growing a platform with purpose...

“I do think that there is a responsibility when you have people who listen to you and can be influenced by you. I don't take that lightly. I hope that if you're following me you can walk away with a seed of information.”

On launching Future Earth...

“We wanted to create a digital climate education platform. I don't know everything, I'm sharing as I learn and I want you to learn with me.”

“We think that education is a catalyst for change. If you can plant a seed with someone, they might pass it on, they might vote differently, they might buy a product that is outside of their normal routine realm. It's those little seeds and they really do add up.”

On affecting change…

“Think global, act local. That’s the motto we try and insert in people’s minds. If you’re feeling overwhelmed, if you’re feeling like you can't make a change, do what you can to affect your family, plant those seeds in your communities because that as consumers, as voters, does have a ripple effect to make a bigger impact.” 

On being subject to criticism….“I think that transparency is so important, people respond to that. I think people can have empathy for people who are wanting to do better because we're all just trying to do our best. So, you really just have to put yourself out there and know that you're lending yourself to something bigger than that one moment of criticism on social media or that one story or whatever it is. It's just so much bigger than that and the longevity of what you're fighting for is so much more important.”

On why we need to protect our ocean…

“It covers 71% of our planet. It's home to most of the life on earth. It has the world's largest animals, the largest daily migration of animals, and there are many medical discoveries in there, too.”

“This is the closest that any of us are ever going to get to visiting another planet.”

“The ocean also regulates our climate, it absorbs carbon dioxide, and it supports the livelihoods of hundreds of millions of people.”

On working towards sustainable fishing practices...

“We spent a lot of time thinking about what we can do to increase abundance in the world's oceans and done properly the oceans can supply a healthy seafood meal to a billion people every day forever with minimal use of land, of freshwater, of all of these things that are going to come increasingly precious as we think about how climate change.

“We are so passionate about wild-caught fish. Because as you think about climate change, it’s a healthy climate-smart protein source, that's rich with lots of vitamins and micronutrients like vitamins A and D, iron, and zinc. But it doesn't negatively impact terrestrial biodiversity [compared to] farming and vegetarian sources of protein where you have to clear land to do that and, as you know, land is a valuable commodity.”

“If you look at the carbon footprint of animal-based proteins, it’s [wild-caught fish] one of the lowest down there with eggs as probably one of the smartest animal-based proteins that you can eat. So, if you're a consumer, you just need to ask good questions and show that you care about where your food comes from or anything else that you use and if you have informed and proactive consumers that really drives the market to pay closer attention.”

On the importance of sharks to the biodiversity of our oceans…

“At Oceana, we call them charismatic megafauna. They capture people's imagination and they can be used to tell a story about the rest of the ocean.” 

“I wish every day was World Ocean Day, and that we all treat every single day as a day to protect our oceans because it is the heartbeat of the planet. I think that that's the ultimate goal—that it is not just one day but 365 of them.”

For more information on the Biossance Clean Academy Impact Award and to register or nominate someone you know for the $10K grant, visit CleanAcademy.com/Award

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

Photo: Create & Cultivate

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

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

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

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

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

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

On tapping into your voice on social media...

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

On getting real with your audience… 

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

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

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

On being vulnerable with your followers...

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

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

On having grace for yourself during COVID-19…

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

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

On monetizing your account without alienating your audience…

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

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

On dealing with negative comments…

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

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

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

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

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

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

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

On finding the silver lining…

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

On cultivating confidence…

“Confidence comes from knowledge.” - Melissa Alatorre

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

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What We're Reading: The Links the C&C Team Can't Stop Discussing, Pondering, and Slacking Each Other About

Photo: Create & Cultivate

Introducing What We’re Reading, a bi-monthly series in which we share the most talked-about links from the Create & Cultivate team Slack channel. Scroll on to find out what the C&C team is currently discussing and please feel free to join in on the conversation by sharing your thoughts in the comment section if you’d like. This week, the most-buzzed about topics around the virtual water cooler spanned a historic ruling by the U.S. Supreme Court to protect LGBTQ+ rights in the workplace to a renewed momentum toward finally make Juneteenth a nationally recognized holiday.

When outraged commenters are your employees.

An Essence poll found that nearly half of Black women (45%) say the place where they experience racism most frequently is in the workplace.

Square, Twitter, Nike, Target, and a growing number of companies are observing Juneteenth as a paid holiday for employees.

But too many companies are engaging in “performative allyship.”

Seven months pregnant and furloughed.

Land O’Lakes CEO Beth Ford—and fellow LGBTQ+ business leaders—on the hard work that led up to this week's landmark Supreme Court ruling.

Melinda Gates and MacKenzie Bezos unveil a $30M gender equality initiative.

Bon Appetit’s test kitchen staff is demanding equal pay.

12 ways to get reenergized on your midday break. (We highly recommend #3!)

ICYMI, Kim Kardashian West landed a podcast deal with Spotify.

And a special thank you to our Instagram followers for recommending black women-owned small businesses to add to our ever-growing list. Keep those recs coming!

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3 Black Female Founders on How to Be a True Ally

Beyond posting messages of solidarity on social media, true allyship means acknowledging your privilege, holding space for your Black colleagues, friends, and community, and striving to be actively anti-racist. “It’s about amplifying the voices that are most impacted,” activist Tamika D. Mallory recently told Vogue. “A good ally places themselves in between the system and those people the system is harming, using their privilege to allow the voices of the impacted folks to be heard and protected.”

In order to do just that, we passed the mic to three Black female founders who generously offered to share their thoughts on allyship with our community as part of our Ask an Expert Instagram Live series. Ahead, we’re sharing just a few of the many takeaways from our conversations with Jasmine Marie, the founder of Black Girls Breathing, Devi Brown, a wellness educator, energy healer, author, and the founder of Karma Bliss, and Nikia Phoenix, a self-love advocate and the creator of Black Girl Beautiful.

Scroll on to learn more about how you can show up for Black-owned small businesses, hold space for Black colleagues, friends, and communities, and approach allyship with heart, humility, and kindness, according to these founders.

If you missed any of these insightful conversations, you can watch them in full via our Create & Cultivate IGTV channel, here, here, and here.

How Allies Can Show Up for Black-Owned Small Businesses Right Now

“I

t’s going to take more than the month of June to make an impact.

We need you to be consistent in your efforts and keep it going.

—Jasmine Marie, Founder, Black Girls Breathing

Get Local

“The biggest point I want to make is get local. It just takes you opening your eyes a bit to identify those businesses that could use your support and impact your local economy.”

“If you Google African American festival in your city, I guarantee you that there are some bands that have been highlighted that have been doing working in your city and you may not have heard of them.”

“One way that I like to look for Black-owned brands for myself is the Nile List. It’s like a directory for Black-owned businesses. They’re currently building what would feel like a Google for you to search and support Black-owned businesses.”

Be Consistent

“It’s so important to keep it going. Keep your actions consistent. This is not just a one-off.”

“Black people are hundreds of years behind in terms of financial wealth, so it’s going to take more than just the month of June to make an impact. We need you to be consistent in your efforts and keep it going.”

“Go share that message with other people within your circle that are looking for ways they can be active with how they combat against overt and systematic racism.”

Commit to 360-Degree Advocacy

“Take a look from your seat of privilege—and the title or the job that you hold—and say, How can I further impact service-based Black-owned businesses or initiatives that could use my voice and use our corporate dollars?”

“If you are at a major corporation, lots of major corporations have what is called a supplier diversity team. This team’s job is to source Black-owned, minority-owned, and women-owned businesses to put them into the supply chain, so it’s not just the same network of people and agencies and businesses that are receiving support from corporate dollars. Get tapped into your supplier diversity team.”

“Maybe you’ve started [a business,] how diverse is your team? Is there a way for you to be very specific in seeking out talented Black professionals and freelancers who need a platform and opportunity to showcase their art and not do so for free? We know how Black culture has impacted mainstream culture, however, a lot of Black creatives are not being paid for their services at the rates that they should be.” 

”If you are contracting Black-owned vendors, be more of an advocate. Look at the numbers and make sure you’re paying them the same amount as you would a white-owned agency. Are they selling themselves short? How can you show up for them? As an ally and industry insider, let them know they need to up their rates before getting more business or taking on more clients.”

If you missed our conversation with Jasmine Marie, the founder of Black Girls Breathing, you can watch it in full here.

How to Hold Space for Black Colleagues, Black Friends, and the Black Community

“

Holding space is to be with someone without judgement, to practice active listening, and to really hear someone’s truth, no matter what it is.”

—Devi Brown, Wellness Educator, Energy Healer, Author, and Founder, Karma Bliss

Make This a Journey

“This is a journey and you have now signed up to dedicate the rest of your existence to being the most expansive, elevated version of who you are to show up as your highest self to show up in wholeness and to actively serve the world, not just people who look like you.”

“It’s important that you realize that your own unlearning and your own path to expansion and enlightenment is going to be a journey. This is not something that you are going to understand by binge-watching every documentary about the Black experience or listening to every podcast, this is also going to be an excavation of self.”

“It is a journey for you to unlearn all the belief systems that we now as collective consciousness outgrown. All the belief systems that can no longer serve you because they were not equally serving everyone.”

Commit to Continued Education

“It is not a Black person’s job to explain the entirety of their experience—the entirety of their generational trauma—in a way that you understand so that their feelings can be validated. That is your journey. That is your homework. You do not need to add to the work or emotional processes of a Black person.” 

“This is going to be a constant life’s education. It is not just a documentary you’re watching this weekend, it’s also really realizing that this is collectively our human story. So, what are the ways that you are going to elevate your education and knowledge and your heart in service to others and knowing other people’s experiences?”

Show Up in a Supportive Way

“For all of us, that’s going to look different. Really see what impact do you want to have on the Black community now that you're aware of the challenges that are faced, the privilege that you’ve lived, and the inequality that is a part of every day for people.”

“As you’re doing this great unlearn, you also have the opportunity to be invested in the Black community, in your human being brothers and sisters, in a way that can supersede just this dismantling that we’re doing now.”

“How can I use my unique gifts, my unique calling, to be of service not just to myself but all underserved communities? Where can I best be used? How can I really show up in a way that’s uniquely mine and in a way that best serves other people? Where exactly do you want to make a difference?”

If you missed our conversation with Devi Brown, a wellness educator, energy healer, author, and the founder of Karma Bliss, you can watch it in full here.

If you’re looking for ways to continue your education and this process of unlearning, we’ve put together a list of 11 Books to Continue Your Growth in Being Anti-Racist.

How to Be an Ally With Love and Kindness

“

You have power. You have so much power, so use that power for good.

”

—Nikia Phoenix, Self-Love Advocate and Creator, Black Girl Beautiful

Acknowledge Your Privilege

“Acknowledge that you have been able to move in and out of this world in ways that others have not. There are certain privileges that come with being a white woman. You are able to be ignorant to the truths that people of color experience every day. This is a hard fact.”

Listen to Your Heart

“Breathe into your heart and exhale through your heart. So often we are listening to try to formulate a response, to try to formulate a rebuttal, instead of genuinely acknowledging that the person in front of us is a human being acknowledging their humanity.”

“When we’re able to listen with our hearts, we’re listening, we’re feeling, and we’re seeing through those eyes of compassion. We’re not trying to be right, we’re listening, we’re seeing through those eyes of compassion. Listen with your heart.”

Be Humble

“As an ally, specifically an ally to people of color, you are not aware of the microaggressions and the prejudice, the systemic racism that people of color experience on a daily basis. You don’t experience that.” 

“Be humble, hold your tongue, and don't try to whitesplain a person of color’s feelings and a person of color’s emotions.”

“You have to listen. You have to humble yourself to learn and realize that you don’t get kudos you don’t get any brownie points for being an ally.”

“People of color have been in this fight for a long time and so much of what we’ve been saying has been falling on deaf ears.”

“Be humble enough to silence yourself when a person of color is speaking and sharing how their feeling because their feelings are just as valid as your feelings.”

”Part of being humble means confronting the part of you that allows your ego and your privilege to speak instead of your heart.”

Have Grace

“Have grace for yourself in your quest to be a true ally. Take those Ls, take those losses, because those are ways for you to learn.”

“You don’t have to show up and be perfect. Practice is not about being perfect. It’s about learning. Be okay to take those Ls.”

“It’s okay to make mistakes—because guess what? When you make those mistakes, when you open yourself up, when you’re vulnerable, you open yourself up to the truth and the work that you need to do.”

“Have grace for yourself and have grace for the people that you are an ally to. The person that you are attempting to be an advocate and an ally to, they may not be able to vocalize how they’re feeling.”

Be a Helper

“We are always looking for the helpers. If you have acknowledged your privilege, you’re listening with your heart, you can be a helper by using your privilege for good.”

“Make sure that you are using your privilege to open doors for people of color, and when you open those doors for people of color, make sure that you are listening to them.”

“When you see that a person of color is not being treated fairly, speak up.”

“Being an ally means being able to acknowledge that maybe you haven't been doing enough and that you can do better.” 

“Seat at the table, pass the mic. Make sure that I have a plate to eat off of and that that plate is full. You cannot say that you are giving people of color opportunities if you are not paying them accordingly.“

Check Yourself

“You can always take time to check yourself. Check how you’re feeling, check and see if your ego is speaking or if your heart is speaking.”

“Check yourself about your intentions. Before you post something, before you write something, before you react to someone, check yourself. Get in touch with your heart and how you’re feeling and why you’re feeling that way. Check yourself, it’s a saving grace.”

“Even though you may believe that you are one person, you can positively change your community, positively change your environment, positively change your world. You have power. You have so much power, so use that power for good and help change some of these racist systems.”

If you missed our conversation with Nikia Phoenix, a self-love advocate and the creator of Black Girl Beautiful, you can watch it in full here.

Editor’s note: The book recommendations Nikia Phoenix shares during this IG Live are, The Body Keeps the Score by Bessel Van Der Kolk and Post Traumatic Slave Syndrome by Dr. Joy Degruy.

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 our weekly schedule, and hit the countdown to get a reminder so you don’t miss out. See you there!

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Ask an Expert: How to Take Back Your Time and Get More Out of Your Days Without Running Yourself Ragged

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!

“

Start believing that you actually deserve to be happy, regardless of whether or not everything on your to-do list gets done.”

—Whitney A. White, Creator of Take Back Your Time

We've all been known to “rise and grind,” but as we’ve had to learn the hard way, activity is not the same thing as productivity—it's time to bid adieu to the "I'm so busy" mantra. More often than not, attempting to tackle a never-ending to-do list just leads to feeling stressed, burnt out, and, ultimately, unfulfilled.

In this installment of our Ask an Expert series, we asked Whitney A. White, the creator of Take Back Your Time, to share her expert time management tips. Ahead, she breaks down four critical mistakes that are holding you back from living the life that you want and the actionable steps you can take to break these bad habits and get more out of your days.

Scroll on for her tried-and-true tips for maximizing your time, honing your focus, and avoiding burnout. If you missed the conversation, you can watch it in full here, and be sure to tune into our next Ask an Expert conversation on Instagram Live.

Mistake #1: Taking pride in being busy.

“Stop thinking that working like crazy and being exhausted is some kind of badge of honor.”

“When you’re on the verge of burnout, you’re less efficient, less effective, and way more prone to mistakes. You are juggling so many different balls that, at any moment, they could all come crashing down.”

“If you keep doing this, you’ll be trapped in the anxious feeling that everything could fall apart at any moment.”

Step #1: Prioritize outcome over activity.

“Focus on outcomes over activity. When you get off that hamster wheel and focus on outcomes, you can stop being busy and getting the most important things done.”

“Prioritize achieving the goals that really matter and taking pride in accomplishing what you truly want to do.”

Mistake #2: Trying to tackle to never-ending to-do lists.

“Stop feeling like you need to do every single thing that ends up on your to-do list.”

“We all intuitively know that some things are more important than others, but when we’re trapped in the realm of the never-ending to-do list, getting anything done feels like an accomplishment.”

Step #2: Nix low-value tasks.

“Not everything on your to-do list absolutely has to get done. You want to be investing your precious time in the tasks that are truly most important in your life.”

“This will give you the brain space to focus on high priorities that really matter. You will start to feel empowered. Remember, you have a choice in what you do with your time.”

Mistake #3: Thinking only you can.

“Get over feeling like no one else can do as good of a job as you can.” 

“Because you think no one else can do as good of a job as you can, you’re afraid to let go. You end up convincing yourself that you have to do everything yourself.”

“By making this mistake, you walk around with the weight of so many responsibilities on your shoulders.”

Step #3: Delegate, delegate, delegate.

“You are not the only competent person on the planet.”

“When you delegate, you can reap the benefits of applying laser-like focus to the tasks that truly matter to you.”

“True focus feels like you are operating at your peak level and you know that nothing can get in your way.”

Mistake #4: Sacrificing what you can’t get back

“Stop believing that you have to sacrifice your health, wellness, and happiness in the present in order to get where you want to go in the future.”

“When we over-index in one aspect of our lives and neglect the others, we end up feeling unfulfilled because there are parts of ourselves that we’re not letting flourish.”

Step #4: Give yourself permission to prioritize your own happiness.

“Start believing that you actually deserve to be happy, regardless of whether or not everything on your to-do list gets done.”

“Enjoy your life today in the here and now. Invest your time in the ways that you really want to—you don’t want to be grinding all the time just to feel unfulfilled.”

“That feeling of freedom and personal fulfillment is truly priceless.”

About the Expert: Whitney A. White is the founder of Afara Global, an organization that helps startups, corporate innovation teams, and nonprofits launch and scale new products and services. She is also the creator of Take Back Your Time, a transformational coaching program designed to help business leaders get on a clear path to achieving the goals that matter to them most. Follow her on Instagram.

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

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

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Opinion: Why You Should Make a PPT (People, Places, Things) List to Own This Chapter of Your Life Right Now

Photo: Courtesy of Ariel Upton

When I was in my early twenties, my life guru and now business partner, Betsy Tomlinson, a woman forty years older than I, introduced me to a ritual she had created earlier in her career.

For each season and chapter, she kept detailed lists of the most important people, places, and things in her life. In her beautiful scrawl, she filled pages of hand-selected Italian leather journals (her favorite) with notes like:

• 3 pm at The King Cole Bar

• Chatting with Ricky at Blue Agave over a margarita—extra ice

• Long late lunch with C at Bistrot Margot

• Watching the sun dance through the apartment in the afternoon

• The first day of planting season

• White taper candlesticks

There was no intent for what the list accomplished other than it helped her acknowledge and appreciate the things she held dear. With each list, she cemented the people who meant the most to her, the places that brought her the most comfort, and the things that elevated her life. 

I adopted this practice immediately. Today, we formally call it a people, places, things (PPT) list. I was 22, newly graduated, a fresh young professional living in downtown Chicago. My list looked something like this:

• M&M—new coworkers who make 9:00-5:30 too much fun

• Summertime picnics in the park

• My bright coral H&M dress 

• Fuji (my pet name for my first city bike) and taking rides by the lakefront

• The Curse (a Wrigleyville dive bar that was our very own version of Cheers)

A decade later, I can vividly see these people, places, and things, and the impact they had on my daily life. I can reflect and see with absolute clarity that these were the things that made my life feel right and feel like mine at the time.

While it’s been nearly ten years since Betsy introduced me to this practice and my lists have changed often, direct reflections of the distinct chapters of life following the thread of new jobs, new friends, new cities, and new focuses. 

Focus. 

This is what this practice has brought to my life. As we grow we are essentially in a phase of constant expansion if we allow ourselves to be. There is always room for more—more growth, more experience, more interests. And while more can be appealing, it can also be terribly distracting. More pushes us to go wide, instead of going deep. 

It’s important to recognize that there are seasons for more just as there are seasons for less.

Enter COVID-19. This pandemic, while completely without a playbook or any certainty on what the other side of this will look like, is a transition at its core. Similar, not the same, to transitions we’ve all navigated before: new job, new city, new spouse, new child, new chapter, new season. 

This transition is begging for a PPT list all it’s own. 

I’ve lost track of what day of quarantine I’m on, the days of the week continue to lose their pre-corona meaning, and the lines of time continue to blur. As a result, I’ve found myself more and more distracted by the bombardment of constant communication with dozens of people I haven’t spoken to in years in addition to my closest people and colleagues. There’s no shortage of suggestions for new things to do or try at this time to fill the hours. My relationship with place has been forced to change. The newness and the change of it all can be overwhelming.

So I sat down and started the age-old practice of creating my PPT list for this chapter of life. Once again, this exercise helped me deduce what is essential vs. what is a distraction in this new season we’ve been forced into.

Today, my list looks something like this:

• The blue couch in my living room 

• My garden

• Himalayan Salt Lamp

• Grunty (my car) 2006 Volvo station wagon

• Puzzles (I can’t believe I love puzzles)

• Aunt Bonnie’s recipe for soda bread

• My Morning Rightness Writing Group

• A very short list of people who bring me comfort 

• Tracy Anderson workouts

• The bathtub

In response to the pandemic, we, like so many others, pivoted our business strategy. What once was a focus on printed copies of a journal only available in the United States and in-person events, gave way to a digital edition that could reach anyone anywhere, and online events. I was so skeptical about the latter.

On March 15th, just as the world turned upside down, I put a casual message out on Instagram, “If anyone wants to meet for 30 minutes to reflect on a daily journal prompt and share our answers, send me your email.” Today, 50+ women from around the world participate in “morning rightness” on a bi-weekly basis from six countries and 10 states.

Last week, I invited them to write and reflect on their own PPT list. I had no idea that this prompt would spur so much emotion in the group and myself. I found myself crying when it was my turn to share, so moved by their reflections on how they viewed their lives today. I was amazed by their resilience and commitment to celebrating the people, places, and things they love most as they are right now.

As you navigate the pandemic and the inevitable transition that follows, how can you focus your energy on the people, places, and things that delight you instead of those that drain you? 

How can you unapologetically prioritize your essentials and let the rest fall away?

If you want more, sometimes you have to reach for less. 

Writing Activity: Make a list of the 10 people, 10 places, and 10 things that mean the most to you right now. Continue to refine your PPT list as you move through different chapters or seasons of life. 

About the Author: Ariel Upton is on a quest to do it right every day of her life and help others do the same. She is the co-founder of The TODAY I DID IT RIGHT™ Approach and Self-Connection Journal. She is an intentional activator in all of her work as an author, writer, speaker, and mentor. To individuals, corporations, and communities, she is a careful coach that champions self-connection through writing into existence. Ariel believes living a right life on a daily basis is the secret to living a right life. She is an American ex-pat (former Chicagoan, forever Floridian) living in Sweden, where you can currently find her gardening, writing, and exploring the countryside @todayididitright.

TODAY I DID IT RIGHT is generously offering Create & Cultivators a15% discount on The TODAY I DID IT RIGHT Digital Edition. Simply enter code "CC15" at checkout. 

I Took CBD Oil Every Day for a Week to Ease My Anxiety—Here’s What Happened

Photo: Courtesy of Equilibria

Given that we’re in the midst of a global health crisis of unprecedented proportions, it’s safe to say anxiety levels are at an all-time high right now. In an effort to help lower our cortisol levels, we partnered with our friends at Equilibria—a science-backed CBD brand created by women, for women—to put their line of premium daily drops, softgels, and relief creams to the test.

For the uninitiated, CBD is a natural ingredient found in hemp flowers (and doesn’t induce an intoxicating effect that makes you feel “high”). Though the science behind CBD's effectiveness for treating anxiety, pain, and insomnia is still a work in progress, it’s stress-reducing benefits certainly look promising. "In this unregulated market, quality varies considerably from brand to brand, and even when using a high-quality product, dosage, and delivery techniques are highly personal," explains Equilibria CEO and co-founder Coco Meers. "Finding balance through CBD is our mission, and delivering on that promise requires an impeccable, standardized product, and investing in education and clinical support."

Given that it takes time, consistency, and the right dosage to experience the full effects of CBD, we decided to put these products to the test every day for a week and log the results. Here’s what happened. 

The Product: Equilibria Daily Drops ($47 with code “createcultivate”)

The Goal(s): Stress relief and better sleep!

The Taste: The drops have an earthy taste, not medicinal or too strong!

The Ease of Dosage: I love that they connect you with a CBD educator from their team that helps you with how/when you should dose. They check in on you to adjust as needed.

The Effect(s): I'm a new mom with a nine-month-old and even though she sleeps through the night, I have not been, and I find myself waking up on her old newborn schedule. I’ve been taking 1 1/2 droppers full at night and find that I don’t wake up as many times during the night. I also wake up so much more refreshed. My job as an account manager is super fast-paced and I often find it hard to wind down at night. This dose has really helped me to feel calm, wind down, and sleep much better!

Equilibria

Daily Drops

$58 ($47 with code “createcultivate”)

SHOP

The Product: Equilibria Relief Cream ($47 with code “createcultivate”)

The Goal(s): Relief from aches, pains, and soreness.

The Scent: It has a lavender and rosemary scent.

The Ease of Application: Once mixed, the application was very simple. Over the course of the next seven days that I used the product, I noticed it began to solidify and become a similar texture to a moisturizer. The application was still pretty easy. I do wish the mouth of the container was larger, and I felt like it took multiple attempts to get the amount of the product needed for use.

The Effect(s): This was the first time I've used a CBD cream, and I am honestly so thrilled with the results. I've always known that I carry my stress in my neck and shoulders so these areas were my first test. The cream provided instant relief, and as the week went on, I began to notice that I was waking up less sore each day. With not having a true office desk set up during this time I've noticed a lot more tension in my neck and shoulders and the cream is working wonders. I've also applied it after a workout and notice I am less sore the next day as well. It's really helping my recovery time. I am truly so grateful this product came into my life during this time. It's keeping my body at ease!

Equilibria

Relief Cream

$58 ($47 with code “createcultivate”)

SHOP

The Product: Equilibria Daily Softgels, Extra-Strength 25mg (30ct) ($92 with code “createcultivate”)

The Goal(s): Stress-relief, migraine-relief.

The Taste: I’ve test-run flavored CBD drops and oils in the past as a sleep-aid and for stress-relief, but I wanted to see which CBD product fit my daily WFH routine best in terms of ease and efficiency, if I’m being honest. The plus-side of an unflavored option is that I can eliminate a couple of steps and just take it with a gulp of water, which I always replenish throughout the day and have handy at my WFH desk at all times.  

The Ease of Dosage: This was my first experience trying CBD in softgel form. I loved the Equilibria packaging and the dosage instructions were super easy to follow, but the game-changer for me was turning to the how-to video on the Daily Softgels product landing page which featured a Dosage Specialist breaking everything down for me. That helped a ton. 

The Effect(s): I started to incorporate the softgels into my daily routine starting Sunday, April 26 evening with the goal of taking one (1) softgel in the mornings after a light breakfast for five consecutive days. (This was the week leading up to our inaugural Money Moves Digital Summit, so it was all hands on deck!) I wanted to be proactive about my stress-levels during this time by getting enough sleep, eating well, and fitting in a 30-minute sanity walk in the afternoons. Day 1-3 felt like an “orientation” for me, I stuck to the morning ritual I set for myself each day and was feeling focused and good. On Day 4, I woke up with a gnarly migraine—these are rare for me, and I attribute it to a high-stress, exciting week, the great news was that it started to mellow out throughout the day. Phew! Day 5 went off without a hitch, all was calm and I felt energized for the weekend. I’m currently on week two with my Daily Softgels, and I am excited to see how things progress after a month.

Equilibria

Daily Softgels, Extra-Strength 25mg (30ct)

$115 ($92 with code “createcultivate”)

SHOP

The Product: Equilibria Daily Drops ($47 with code “createcultivate”)

The Goal(s): Stress relief, and insomnia 

The Ease of Dosage: Dosage was super easy and straight forward. Keeping product by my bed made it easy to incorporate into my evening routine. 

The Effect(s): Definitely relaxed me faster, and helped me get ready for bed. Normally, with everything going on in my day-to-day, I go to bed thinking of all of the things I need to finish or do the following day. After taking this, it helped me chill out and disconnect in some way to fall asleep faster and thus get a better nights rest to accomplish everything the following day! 

Equilibria

Daily Drops

$58 ($47 with code “createcultivate”)

SHOP

The Product: Equilibria Relief Cream ($47 with code “createcultivate”)

The Goal(s): To relieve muscle tension from stress and to aid sleep. 

The Scent: Immediately upon opening the balm I loved the herbal scent. So many of the CBD creams I’ve used in the past tried to mask the smell and that was always a turnoff for me. I’m also allergic to a lot of fragrances (even natural ones can make me sneeze) so I appreciated how simple and stripped back this one is. It smells like the source it was made from which for me, is a sign that it isn’t filled with anything synthetic and instead, focuses on the ingredients that will work and treat the area I need it to. 

The Ease of Application: It has a beautiful balm-like consistency that is easy to apply. The nourishing ingredients of activated full-spectrum hemp flower oil, coconut oil, and shea butter make this a cream that works overtime in terms of relief—it eases muscle tension while providing intense hydration. I applied it to the back of my neck and shoulders to relieve stress and tension from sitting at a computer all day right before I went to sleep each night. I also used it for areas that were sore from a hard workout the day before such as my lower back, thigh, and calf muscles.  

The Effect(s): In recent years, I’ve become less reliant on traditional medicine for aches and pains and instead, tap into my body and diet first to understand where it’s coming from before masking it. When I do need relief from cramps, anxiety, stress, or tension, I reach for relief creams with CBD because it just targets the area rather than numbing my whole body. This relief cream has been a nightly ritual for me. I prefer a topical cream because it absorbs into the skin without entering the bloodstream and helps to calm the tension so I can fall asleep naturally without any after-effects. I wake up feeling refreshed and ready to go the next day. 

Equilibria

Relief Cream

$58 ($47 with code “createcultivate”)

SHOP

The Product: Equilibria Daily Drops ($47 with code “createcultivate”)

The Goal(s): Uninterrupted sleep.

The Taste: As an irregular CBD user, the taste took some getting used to.

The Ease of Dosage: I love dropper applicators. Taking my nightly dosage was quick and painless.

The Effect(s): The first few nights required some guessing and checking. On nights when I couldn't get my full 8+ hours of sleep, the required dosage left me feeling groggy in the morning (in a good way though—I was so relaxed and comfy I didn't want to get out of bed). I played around with the dosage after those first few nights and found that 50-75ml was my personal sweet spot. I love it! Usually, I wake up in the middle of the night to use the bathroom or re-position, but the nights I've used the Daily Drops I sleep straight through the night, uninterrupted. Excited to use these more on weekends when I'm able to sleep in!

Equilibria

Daily Drops

$58 ($47 with code “createcultivate”)

SHOP

The Product: Equilibria Relief Cream ($47 with code “createcultivate”)

The Goal(s): Relief from muscle aches and soreness.

The Scent: Herbaceous with hints of lavender, eucalyptus, and rosemary.

The Ease of Application: The cream is really thick and is more balm-like than cream -like. It melts into the skin quickly and easily, but it did make my hands quite oily.

The Effect(s): I was training for a half marathon when the stay at home order was put in place. Now, I’ve been working out indoors and doing a lot more strength training, which my body is not used to. (Let me tell you, if you’re looking for a tough workout, enroll in Kirsty Godso’s Burn program on the Nike Training Club app.) I’m typically skeptical of CBD products, but this relief cream has been a game-changer. When I wake up with sore muscles, I rub on this cream and notice an almost immediate difference. Over the course of a week, I have to say, this cream made me a CBD convert.

Equilibria

Relief Cream

$58 ($47 with code “createcultivate”)

SHOP

The Product: Equilibria Daily Drops ($47 with code “createcultivate”)

The Goal(s): Stress relief and uninterrupted sleep.

The Taste: Honestly, the taste was not as strong as I had initially anticipated. I didn't mind the overall taste, it does linger a little bit after you swallow but for the most part it was relatively minimal for me.

The Ease of Dosage: The dropper was super easy to use and very helpful to count out the amount of drops that I wanted with every use.

The Effect(s): Overall, I really enjoyed this product. This was my first foray into CBD in droplet form, and I was happily surprised. I will definitely continue to use it for my nighttime routine as it significantly helped me sleep better. I did wake up a little groggy some days, but maybe that was just because I got too much REM sleep.

Equilibria

Daily Drops

$58 ($47 with code “createcultivate”)

SHOP

Our friends at Equilibria are offering Create & Cultivators an exclusive 20% discount with the code “createcultivate.” Head to Equilibria to shop now.

Photo: Courtesy of Equilibria

As per FDA guidelines, Equilibria is not intended to diagnose, treat, cure, or prevent any ailments or disease. As always, consult with your physician before starting any new program that may interact with your current health plan.

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I Tried This Wellness CEO’s Morning Routine to Set Me Up for Success in Self-Quarantine

Photo: @Sacha.Strebe

There’s a reason why the most successful people in the world have a morning routine. It’s the only time in our “always-on” culture where we can enjoy a few moments of sacred silence before the outside world demands our attention. If you’ve never really thought about turning your A.M. into a ritual, then now, more than ever, is the time.

A consistent morning routine can help establish a sense of stability and control. And in a time where it can feel like a lot of things are out of our hands, that idea is incredibly comforting. Of course, creating a morning routine sounds good in theory, so before you get started, just be aware that it can take some trial and error to nail down the one that suits your life, or want to stick to. And it doesn’t matter what that ritual is—there are no rules here—it’s entirely individual. 

But, if we are going to take notes from anyone, it will be from the people who run multimillion-dollar businesses, oversee international teams, and have built brands from scratch, because let’s face it, they must be doing something right to have the energy, determination, and organization to pack as much as they do into one day without burning out. 

But, if you haven’t given thought to how you spend those first few hours, take heed from former Target exec and now CEO of Rae—evidence-based vegan supplements made for women making moves—Angie Tebbe. Despite a jam-packed schedule, Tebbe takes time every morning for self-care, mindfulness, and coffee! 

Photo: Courtesy of Rae Wellness

As someone who has really struggled with sticking to any semblance of a schedule since self-quarantine began, I wanted to give Tebbe’s morning routine a spin and see if it helped set my day up for success too. For context. I typically get up at 8 AM (it was 6:30 AM pre-quarantine), I have a cup of earl grey tea while I’m checking emails, I take a shower and then jump into my sweats or exercise gear (in the hope it will inspire me to workout later). I have been known to work from my dining room table from 9 AM until 7:30 PM without a proper break and snacks in between. It’s safe to say my water intake is at an all-time low too. Can anyone reading this relate? 

So, I was ready to start creating a morning habit that could not only help my health, but also quell my stress and anxiety, so I can take charge of my to-do list and power toward my goals in a better mood. Read on to learn how Tebbe uses the first hours of sunlight to give her day the best chance of success, then discover how I went about incorporating it into my own routine.

(Spoiler alert: It greatly impacted my mood, metabolism, and stress levels.)

“I

no longer check my emails in the morning; it has helped me be less reactive and more present and patient as I start my day.”

—Angie Tebbe, CEO, Rae Wellness

CEO of Rae Wellness, Angie Tebbe’s Morning Routine

Wake Up Before Everyone Else
I always used to find mornings stressed and rushed, until I realized how important it was to create rituals that work for you. Since becoming a CEO, I have made intentional choices about mindset and routine to make sure I show up for my family, team, and partners. I wake up at 5:45 AM to ensure I have a few moments to myself before my household begins to rise, beginning with my 5-year-old at 6 AM!  I find that I am my best when I can first ground myself in gratitude, especially right now given everything going on in the world.

Practice Gratitude
I meditate every night, so I save the deeper rituals for then but in the mornings I practice gratitude for two-three minutes. A mentor once taught me—visualize the most important moment you remember with your partner, and the first time you met your children. What did that feel like, sound like, etc.? It helps me plant my feet and ensures I’m in the right headspace to approach the day.

Hydrate, Hydrate, Hydrate

I drink about 20 ounces of water every morning (the first few sips are always with our Hydration Drops) before I allow myself to drink my Americano with our Vegan Collagen Boost Powder, cream, and monk fruit.

Photo: Courtesy of Rae Wellness

Fast Until 9 AM

I have experimented with intermittent fasting a bit and typically fast from 6 PM until 9 AM—15 hours is how I feel my best. The first thing I have in the morning is coffee at 9 a.m. and then I’ll drink an almond milk and pea protein smoothie—I blend it with ice.  It keeps me going for three hours until lunch at 1 PM

Do a Workout

I like to workout in the morning, but being at home has changed my routine a bit. I typically work out on weekdays (running or spinning), and on weekends I’ll spend the mornings with my husband and boys instead. Due to the quarantine, I’ve been working out around midday and taking a walk with the family after dinner.  Getting it in is the most important part so I try not to worry if the time slot changes given everything we are all trying to juggle right now.

Don’t Check Your Inbox

I recently changed my own habits on this, and no longer check my emails in the morning; it has helped me be less reactive and more present and patient as I start my day. 

Tackle Important Tasks Early

I minimize distractions and give myself a couple of completely uninterrupted hours to work in the morning before any meetings. I find that I’m more productive and “fresh” to tackle challenging questions or needs of the business right away.  As the day progresses, I make sure to keep my energy up with lots of water and protein.  At lunch, I take our multivitamin, which gives me energy through the afternoon.

My Verdict

Name & Title:

Sacha Strebe, Editorial Director, Create & Cultivate

The Routine:

I tried Angie Tebbe, CEO, Rae Wellness’ AM ritual for one week!

The Products:

Rae Wellness Hydration Drops
Rae Wellness Vegan Collagen Boost Powder
Rae Wellness Multivitamin
Rae Wellness Destress
Rae Wellness Energy Drops
Rae Wellness Sleep

The Goal(s):

I have always been so intrigued by the morning rituals of successful people. CEOs are some of the busiest people on the planet and from all of the articles I’ve read, they swear by an AM ritual to kickstart their day and maximize their time. Upon reading Tebbe’s morning routine it immediately reminded me of my own.

I am very ritualistic, especially since becoming a mom, so a lot of her steps resonated with me but since quarantine began, my schedule is entirely out of whack so I wanted to test out Tebbe’s to reintroduce structure and ritual in a bid to bring about some normalcy in this “new normal.”

My end goal in testing Tebbe’s morning routine was to enhance my energy and mood, relieve stress, and encourage better sleep.

My Week in Review:

Tip 1: Wake Up Before Everyone Else
Since I don’t have to commute to the office in self-quarantine I have been sleeping in much later so I’ll admit that waking up at 5:45 AM was a struggle. But I’m never going back (although I may schedule it slightly later to 6:30 AM instead!). I absolutely love having my own time in the morning before the family wakes up. It’s the only part of the day where I can truly let my mind relax, there isn’t anyone demanding anything from me—it’s just me, the sunlight through the window, and a cup of tea.

Tip 2: Practice Gratitude

This is something I have always done with our family but I haven’t ever formalized it into my AM routine. I now use that quiet time before the house wakes up each morning to run through what I’m grateful for and sometimes I will write them down, too. It has really helped me approach each day with intention and mindfulness, something I think I took a little for granted before.

Tip 3: Hydrate, Hydrate, Hydrate

I loved starting my morning with 20 ounces of water and the Rae Wellness hydration drops with pure and powerful hyaluronic acid and electrolytes. (I also added in their energy drops which was so much softer on my stomach than traditional Vitamin B tablets). I struggle drinking water normally so this ensures I’m getting maximum hydration with every drop. I also found that prioritizing water first thing before any other liquids are key to making sure I’m hydrated throughout the day. Tebbe also inspired me to get back into making green smoothies each morning. I add the Rae Wellness Vegan Collagen Boost Powder into the mix with baby kale, spinach, blueberries, protein powder, and rice milk. I’m a vegetarian, so I’ve been searching for a vegan option that isn’t bovine for ages and this one is also flavorless so it’s a win-win.

Tip 4: Fast Until 9 AM

While most of Tebbe’s morning routine looked reasonably simple to achieve, I wasn’t sure how the intermittent fasting would work for me. Our family usually eats around 8 PM (or later since self-quarantine), so fasting from 6 PM was tricky for me. But on the nights that I did, it definitely helped my sleep overall because it allowed for proper digestion before going to bed. I also went to bed earlier, which in turn saw my energy levels increase the next day. I definitely want to continue eating our dinner earlier so I can fast for 15 hours like Tebbe each day. It made enough of a difference to warrant continuing it and turning it into a habit—the research behind intermittent fasting is compelling. On the nights I couldn’t sleep, I took the Rae Wellness sleep capsules with melatonin (and they worked) but I found on the days I

Tip 5: Do a Workout

I’m glad that Tebbe switched her morning workout to midday or later since quarantine because while I have been working out more, I have never been able to motivate myself to exercise first thing. I definitely prefer the afternoon or early evening. Like Tebbe, I have also been less focused on “working out” and instead, making sure I incorporate some type of movement into my day. It has dramatically enhanced my mood, my metabolism, my sleep, and my energy.

Tip 6: Don’t Check Your Inbox

I used to practice this but I got out of the habit since self-quarantine. Before I started Tebbe’s routine, I would wake up, grab my phone, and dive into emails while I was still sitting on the side of my bed. My poor brain hasn’t even had a chance to wake up yet and I’m already bombarding it with tasks and requests. So, now I’ve reverted back to the “no emails” rule in the morning, and instead, I focus on mindfulness practice, setting myself up for success, both physically, emotionally, and spiritually. It’s the one part of the day that belongs to me! It’s a game-changer.

Tip 7: Tackle Important Tasks Early

Most mornings I am pretty focused early, but since I have been waking up earlier and incorporating Tebbe’s gratitude practice, my brain is sharper and laser-focused. At 9 AM, I sit down at my dining table come makeshift office during quarantine with my decaf latte and really focus on urgent tasks for a good hour and a half before our seniors meeting at 10:30 AM. It has been so impactful. I definitely have fewer distractions in the morning from my family and team (they’re usually all logging on) so I have been able to get so much done during that time period. I will definitely be incorporating this into my morning routine moving forward.

Final Verdict:

I am so grateful for Tebbe’s AM tips. I feel like I have more structure, more focus, and more gratitude this past week which is especially needed while we navigate this “new normal.” It’s also a realistic routine to emulate, unlike some other CEO morning routines I’ve read about so I’ll definitely continue to incorporate them into my own morning ritual. I loved all of the Rae Wellness products too, especially the hydration and energy drops—so genius! The Destress capsule and Multivitamin (I loved the mint flavor) was also a great addition to my daily supplement line-up—they’re also incredibly affordable, too.

While I loved mimicking a CEO’s morning routine for a week, ultimately your morning should be exactly that, your morning. So don’t feel like you have to copy anyone else’s routines and expect the same results. The goal here is to find a ritual that works for you and it will change as you and your circumstances change. Self-quarantine is an emotionally and mentally challenging time for all of us, so be kind on yourself, do what works for you, and your personal health and wellness will improve, too.

SHOP MY RAE WELLNESS FAVORITES BELOW:

Rae Wellness Multivitamin

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Rae Wellness Hydration Drops

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Rae Wellness Destress

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Rae Wellness Vegan Collagen Boost Powder

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Ask an Expert: How to Process, Cope, and Move Through Grief Right 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!

“In order for us to heal, we have to feel our feelings.”

—Dr. Morgan Francis, Licensed Mental Health Therapist

Grief is something that most of us are experiencing right now. In the wake of COVID-19, just consider all that we’ve lost: the lives taken by the coronavirus, the lost livelihoods, the depleted savings, the upended routines, the canceled plans, the postponed weddings, and so much more. Odds are, each of us is processing and attempting to move through one of the five stages of grief right now.

In this installment of our Ask an Expert series, we asked Dr. Morgan Francis, a licensed professional counselor with a doctoral degree in clinical psychology, to share her insights on how to process, cope, and move through grief right now. Scroll on for some of the key takeaways from the conversation and follow Create & Cultivate on Instagram to tune into the next installment of the ongoing series.

The 3 Us

“In order for us to heal, we have to feel our feelings,” Dr. Francis wisely points out. In order to do so, there are three things about grief that we all need to be aware of and understand, a.ka. the three us:

U #1: Unique. “Your grief is unique,” explains Dr. Francis. “Your loss is unique to you. There’s no benefit when we compare our suffering. Your pain is worthy of being recognized and being noticed. Your pain matters.”

U #2: Universal. “Your loss is unique, yet it is universal,” says Dr. Francis. “We all feel it and can relate to one another though everyone’s grief is unique to them.”

U #3: Uncertainty. “There is so much uncertainty right now, and it’s an uncomfortable place to be,” notes Dr. Francis of the current COVID-19 crisis. “Here’s the thing about uncertainty, it allows possibility. There’s a lot of possibility right now in your life. There’s going to be a change and a shift.” 

If you’re struggling with uncertainty (U #3), Dr. Francis suggests the following exercise: “Think about a time in your life when you didn’t know the outcome, she explains. “Then ask yourself what have you overcome when you didn’t know the outcome?”

This could include anything from moving to a new city, starting a new job, entering a new relationship, or having a child. “There have been plenty of times when you haven’t known the outcome but you adapted and you made it through,” she reminds us.

The Box Breathing Method

Originally developed by the Navy SEALs to help them cope with their environments, box breathing is an effective tool for reducing anxiety, calming down, and grounding yourself, explains Dr. Francis.

To practice the method: Inhale for four seconds, hold your breath for four seconds, exhale for four seconds, and finally hold your breath for four seconds.

“You can repeat as many times as you need to until you feel more grounded and calm in your body,” says Dr. Francis. “It’s a great tool for regulating how you feel in your body.”

The 5 Stages of Grief

According to Dr. Francis, it’s important for you to name what you are feeling. “Grief is not a linear process, the key is to identify which stage you are in so you can start to understand and feel your feelings,” Dr. Francis reminds us. This is where the traditional five stages of grief come in handy:

Stage #1: Denial. “We want to remain in our preferred reality,” explains Dr. Francis.

Stage #2: Anger. “We’re mad about our reality,” she offers. “We want accountability and we want somebody to be responsible for what happened.”

Stage #3: Bargaining. “It’s the idea that if I did this, could I have that,” Dr. Francis explains.

Stage #4: Sadness. “It’s the feelings of hopelessness and helplessness,” she says.

Stage #5: Acceptance. “In this stage, you’re starting to accept the reality,” Dr. Francis explains. “However, this does not mean that you like this reality.”

Dr. Francis recently launched a new online course, Loving Yourself Through Loss, and is offering Create & Cultivators $100 discount with the code CULTIVATE100.

About the Expert: With over 20 years in the mental health field, Dr. Francis is a licensed professional counselor with a doctoral degree in clinical psychology. She is the founder and owner of Scottsdale Premier Counseling, a private practice in Arizona providing individual, couples and group therapy. She specializes in the treatment of body image and eating disorders, self empowerment, sexual compulsive behavior, mood disorders, relationships, and trauma.

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!

Ask an Expert: How to Reduce Anxiety and Fear Right 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!

“Resilience is something that you can cultivate.”

—Michelle Kuei, Author, Life Coach, Speaker, and Founder of elevatelifecoaching.org

If you’re feeling anxious as a result of COVID-19, your’e certainly not alone. In fact, more than one-third of Americans (36%) say that coronavirus is having a serious impact on their mental health and most (59%) feel that coronavirus is having a serious impact on their day-to-day lives, according to a new poll by the American Psychiatric Association.

For tips on how to cope with anxiety and fear in the midst of this crisis, we tapped Michelle Kuei, an author, life coach, speaker, and the founder of elevatelifecoaching.org, for the latest installment of our Ask an Expert series. Ahead, we’re sharing three actionable steps she swears by for dealing with anxiety and fear during coronavirus and beyond. Be sure to follow Create & Cultivate to tune into the next conversation.

Step 1: Understand Your Fear

“You’re probably familiar with the following acronym: Fear is false evidence appearing real. It’s our body’s natural response to the unknown. 

So, here are a few empowering questions to ask yourself to start understanding your fear:

1. What are you telling yourself when you are afraid?

2. What are you afraid of?

3. Is what you’re afraid of real? (Avoid falling into the trap of that acronym.)

4. How likely is it that what you’re afraid of is going to happen?

Recognizing fear is step one, and now you have a choice: you can run away from fear or you can overcome it by creating a safety net.”

Step 2: Create a Safety Net

“Start by asking yourself: What is the worst thing that can happen? You might lose your business, you might lose your job, you might not be able to pay your rent. Think through all your worst-case scenarios and write them down.

Then, look at your worst-case scenarios and ask yourself: How likely is it that it’s going to happen? If you feel like the worst-case scenario is a likely outcome, come up with a plan. Planning can help us reduce some of the unknowns and can help alleviate the fear and stress that comes with uncertainty.

Another way to manage fear: Fake it till you make it or, as I like to say, face it till you get it. Start thinking about your fear as a part of you and you don’t need to get rid of it. The fear is showing up because it wants to protect you. Instead of resisting it, walk with it.”

Step 3: Cultivate Resilience

“I recommend that everyone keeps a judgement journal. Journaling is a great way of keeping track of what happens and as an outlet for our emotions.

To start a judgement journal, here’s what you do: Keep track of your negative thoughts, and for each negative thought, come up with two different ways of looking at it.

This is a process that we call “reframing.” Every statement that we use and the phrases that we speak to ourselves matter. The more that we can train ourselves to have a different perspective we train ourselves to use those different judgment muscles, such as gratitude and resilience.

Remember, resilience is something that you can cultivate.”

About the Expert: Michelle Kuei, Pharm.D., ACC, CPC, ELI-MP, is an author, life coach, speaker, and the founder of elevatelifecoaching.org. She’s an ICF associate certified coach, a certified professional coach, a certified energy leadership index master practitioner, a certified Cor.E transitions dynamic specialist, a WomanSpeak Circle leader, and a doctor of pharmacy.

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

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

9 Secrets to Working Remotely From Your Apartment—and Loving It

Photo: Vlada Karpovich for Pexels

If working from home has become your new normal, then you’ve probably come to the same realization that we have: Working from your bed in your pajamas just isn’t cutting it anymore.

Maybe you’ve started missing the office and wearing blazers (and, dare we say, heels?!), but there are plenty of perks to WFH if you do it right. It’s all about creating the right environment, ditching distractions, learning what works for you, and finding your productive streak.

Working from home presents both advantages and disadvantages for any telecommuter, but for those of us who live in an apartment, telecommuting has its own set of challenges. Consider the following tips and tricks to turn your place into a work environment where you can get the job done.

1. Carve out a cozy workspace.

Apartments in cities tend to be tight on space, which can cut down on the available areas where you can work uninterrupted.

The most important thing to do before you start working out of your apartment is to think about where you plan to situate your home office to conduct business effectively. Identify potential workspaces that lie outside regular traffic patterns. Working at the kitchen table might be fine if you live alone, but if you live with a spouse or roommate or have children, you need a place away from the action.

For example, rethink your underused rooms. Consider using a small guest bedroom, place a cubicle panel or screen in a corner of your own bedroom, or modify a walk-in closet to accommodate a desk and bookcase. Wherever you set up your office, you’ll need to make sure you have excellent Wi-Fi and cell phone service in order to conduct business—so a room in the center of a brick building might not be conducive to your productivity.

2. Decorate your space.

Just because your space is small doesn’t mean you have to skimp on decorating. Turning your own quiet nook into a place with personality can increase your desire to be there for long hours. Hang your favorite photos or works of art, bring in plants, or add knick-knacks and keepsakes.

Studies have shown that certain colors have a direct effect on our mood and productivity. When painting, papering or choosing furnishings for your space, keep these ideas in mind:

• Blue is seen as calming and helps with concentration.

• Yellow and orange can stimulate creativity and make you feel good.

• Light green can be soothing, denoting a connection with nature.

• Red can provide a boost of energy.

• Purple is often associated with wealth and wisdom.

3. Learn how to deal with distractions.

Nothing zaps your productivity faster when working from home than having to respond to distractions. Whether you have kids running in and out, a spouse looking for their favorite shirt, or the neighbors in the apartment above practicing their tap dancing skills, dealing effectively with distractions is one of the best things you can do for yourself.

To drown out barking dogs, traffic on the street, or even your roommate streaming a marathon of their favorite Netflix show, choose noise-canceling headphones that help you focus on the task at hand. Before you sit down to work, turn off noisy appliances or hang a fiberglass blanket over the door to block out noise. Plan ahead for conference calls or phone conversations with potential clients, or make sure to schedule them for times when you know you will be alone.

4. Store inventory off-site.

If you have a business that requires inventory and you don’t have space at home to store the merchandise, consider renting a storage unit. The extra space you’ll find after moving unnecessary items to storage can make it easier to stay organized and keep your personal belongings separate from items required for work.

5. Dress for the office.

While it may be tempting to sit around in your pajamas all day when you work from home, it can help to treat your remote work like traditional employment by wearing designated work clothes. Getting up in the morning and getting dressed for work helps you separate your private life from your professional one, further preparing you mentally for your job.

6. Identify a specific scent with work.

Another way to distinguish time to work from personal time is by designating a specific scent for work. Burn a candle, turn on a diffuser, or even wear perfume during your office hours.

7. Invest in productivity tools.

Make your home office feel more like a traditional office space by investing in appropriate supplies. Choose a notepad and pens—and perhaps even a computer—designated solely for work. Keep in mind that office supplies qualify as expenses related to your home office and are usually deductible at tax time.

The same is true for software. Countless apps and online services are available to help home workers with correspondence and communication, scheduling, collaborating on tasks across multiple projects, or measuring productivity to make sure you’re keeping up. Marketing software can help you enhance your client interactions, and accounting software can help with tracking time and expenses.

8. Give your day some structure.

Just because you work from home doesn’t mean you can’t implement some structure in your workday. Use your peak hours effectively. Consider the time of day when you are most alert and use that time to accomplish your biggest goals. Schedule work time and try to avoid personal activities (or at least relegate them to designated breaks).

At the end of the day, power off your electronics, turn off your work phone and move away from your desk or work surface. Also, avoid taking your laptop to bed to work or working from the couch. This can make it harder to separate work time from personal time and unwind later.

9. Communicate with colleagues.

If you are working for a company, be sure to communicate regularly with your colleagues. This can help you remain connected with company goals and stay up to date on any progress made for team projects. Regular dialogue with co-workers also reminds you that you’re a part of a team and keeps you from feeling isolated.

Working remotely can provide numerous benefits for employees, companies, and even clients. It also can be mightily challenging when space is limited. Take advantage of the work-at-home opportunity by setting up an optimal space, figuring out what keeps you motivated and connected, and sticking with it until each day’s work is done.

Written by Laura Gayle of BusinessWomanGuide.org.

This post was published on January 5, 2019, and has since been updated.

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5 Strategies for Working From Home With Children From a Successful Entrepreneur

Photo: Courtesy of Karrie Brady

With working-from-home becoming a new norm around the world, many parents have had to transition to a whole new work-life balance.

Between daycares, nannies, and sitters now being unavailable, to schools transitioning to online classes, while others are canceling classes altogether—parents are left to navigate a whole new work-from-home balance with their children. With a lot more on everyone’s plate at home, this can cause a great deal of stress for your work and your little ones.

With the risk of increased burnout and stress navigating this new normal, I’m here to share a few of my favorite tips from my own experience as an entrepreneur and mom so you can come out on the other end, stronger than ever before. 

Here are five tips for creating the space and strategy you need to build a successful work-life balance right now.

1. Make a Plan

Schedule and batch your work around your child’s napping and sleeping schedule. This will be a savior for when unexpected deadlines come up or for when you need dedicated time set aside to get some of your core projects done.

Batching your work also creates a healthy balance for the time dedicated to work and the time devoted to your family. For example, I try to avoid conference calls in the morning when my daughter is having breakfast. That way, I can stay present and be with her before I start my workday.

Also, don’t underestimate the power of getting up before your kids to start the day with some peaceful, uninterrupted work! Sometimes you just need some quiet time to get stuff done.

“

It’s okay to have help, you don’t have to do it alone, I promise.

”

—Karrie Brady

2. Create a Dedicated Work Space

It can be tough working from home while your children are also home all day. That’s why it’s so essential to have a dedicated room, office, or even a simple space for your work. This helps to remove distractions when you do have team or client calls, webinars, etc., and this can help create healthy boundaries with your little ones in terms of where they can “play,” and where you work.

3. Hire Help in Your Business

Hire help. Yesterday. Whether that’s a virtual assistant, copywriter, or operations lead, hire someone who can help you streamline your processes and give you back the time you need to spend on your business. Outsourcing is a very under-utilized tool by most people, but moms especially. It’s okay to have help, you don’t have to do it alone, I promise.

4. Create Non-Negotiable Boundaries

For a lot of companies that are navigating this work-from-home dynamic for the first time with their employees, lines can become blurry in terms of how “available” you’re expected to be and when you can and should “leave” work. This is when it’s crucial to create non-negotiable boundaries for yourself and your work. Try to create “working hours” around the time you want to have to yourself and quality time with your family. Not only will you and your family benefit from this consistent, quality time that you’re getting together, but your work will benefit, too.

“T

he best way to navigate this new norm is to welcome each day with grace. Not every day is going to be the same.

”

—Karrie Brady

5. Batch Your Work Schedule

Try to focus on relevant and specific tasks for a blocked period of time. I recommend batching creative projects on different days to stay in a creative energy and mindset. By batching your tasks, you’re able to stay in the same energy and mindset while accomplishing more because you’re not multitasking.

To balance the time I spend on my business and with my family, I have to make both schedules work together. So I organize conference calls around my daughter’s nap schedule, and once she goes to bed for the night, I continue my work until a set time to wrap up any loose ties before the end of the night. It’s not a typical 9-5 routine, but I get to devote time to successfully completing tasks in my business and spending quality time with my family.

To be honest, the best way to navigate this new norm is to welcome each day with grace. Not every day is going to be the same, but if you have a rough plan and routine in place, you’ll be in good shape to create a healthy balance between thriving in your business and your home life.

About the Author: Karrie Brady is a speaker, educator, and sales expert specializing in sales and marketing. She’s worked with over 500 entrepreneurs, helping them leave their 9-5s, build their savings to six-figures, and cumulatively make over $2,000,000 online. Karrie’s passion is helping entrepreneurs combine soul-level connection and radical profit. Raising babies and building businesses, this mama has sold millions in the online space and is ready to help you do the same.

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Ask an Expert: How to Boost Your Immunity and Stay Healthy at Home

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 live 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 Mia Syn

Health is on all of our minds a lot these days. You’ve been wearing a mask, washing your hands, and staying inside, but have you done anything to boost your immune system? Now more than ever our bodies need support to stay healthy. As we adjust to our new normal we need to remember that taking care of ourselves is more than a mud mask or an Epsom salt bath.

If your healthy choices have been lacking (same, we don’t blame you) it’s probably time to reevaluate. There are lots of ways that you can improve your health and keep your immune system in tip-top shape even while you’re stuck at home. To find out how to step up our self-care, we tapped Mia Syn, a registered dietitian nutritionist, to share all her tips on our Instagram Live Ask an Expert series.

Scroll on for her expert tips on boosting your immune system and staying healthy while navigating the new normal during COVID-19.

1. Can you really boost your immunity through diet, or does it come down to genetics too?

Good nutrition is essential for a strong immune system, however, there is a genetic component in the case of seasonal allergies or autoimmune conditions like celiac disease, for example. Additionally, as we age, our immune system starts to decline, that's why we classify the elderly as immunocompromised. No one food or supplement can prevent illness but there are certain nutrients that play a specific role in the body’s immune system

2. What are some diet changes I can make to boost my immune system right now? And how long does it take to come into effect?

These vitamins, minerals, and macronutrients specifically play a role in immunity but following a balanced eating pattern—not cutting out any food groups is important so that you don’t fall short on any of those. Getting these nutrients from food is preferred but not always possible that’s where supplements may be of benefit. I recommend talking to a dietitian who can evaluate your current diet and make recommendations accordingly. 

• Vitamin A is a fat-soluble vitamin and it’s only found bioavailable in a handful of foods like eggs, fatty fish, and organ meats. Vitamin A is also found in some fortified foods like milk and cereals—read the nutrition facts label. However, foods like sweet potatoes, carrots, spinach, and lettuce contain beta carotene which our body is able to somewhat convert into vitamin A.

• Vitamin C is a water-soluble vitamin, so our body does not store it, we need to replenish it regularly. Besides citrus fruits like oranges and grapefruit, it’s also found in bell peppers, kiwi, and strawberries. There’s also research to suggest that vitamin c may help shorten the duration of a cold.

• Vitamin D is found in a handful of foods like salmon, mackerel, tuna, some fortified milk, and cereals. It can be synthesized by our skin when outdoors. 

• Prebiotics and probiotics: Prebiotics are non-digestible fibers that selectively stimulate the growth of beneficial bacteria found in foods like asparagus, onions, and leeks. Probiotics are beneficial bacteria that add to the population of healthy microbes in your gut found in foods like yogurt, sauerkraut, and kombucha.

• Protein is a key building block for immune cells and antibodies that helps our immune system do its job. Protein comes from meat dish dairy, nuts, seeds, seeds, and legumes.

3. What supplements should I be taking to support my immunity?

This goes back to the previous question about nutrients specifically playing a role in immunity and where you might be lacking in your diet. 

• Vitamin D – Many people may benefit from a supplement if they don’t consume foods like sardines, oysters, and other fatty fish or fortified foods regularly. Talk to your dietitian or physician who can evaluate your diet better to determine if a good fit

• Probiotics – Healthy individuals could benefit from taking a probiotic supplement, especially if you aren’t eating fermented foods regularly. People with a weakened immune system should speak to their doctor first. 

• AllerLife is a supplement that I am working with right now. It’s drug-free, completely nutrition-based, and is designed for allergy sufferers to take in conjunction with their current medication to address those allergy blah feelings that remain even after relieving your allergy symptoms with your allergy medication. I like it because it contains those immunity-supporting nutrients that I had described including zinc, vitamin C, and vitamin D, so it kind covers all those bases. If you are an allergy sufferer and suspect you might be falling short on some of those key nutrients, Allerlife could be a good solution. 

4. How does my lifestyle impact my immune health? What can I do to strengthen my immune system?

I suggest incorporating all food groups, and not being restrictive. Eat:

• Plenty of fruits and vegetables

• Healthy fats to help you absorb and utilize those important fat-soluble vitamins that play a role in immunity like vitamins A, D, and E.

• Protein into each meal and snack, which is a key building block for immune cells and antibodies, helps our immune system do its job.

• Filling in the gaps with supplements wherever needed

• Limiting alcohol – in moderation if you do drink

• Not smoking

It’s also essential to exercise regularly:

• The American Heart Association recommends 150 minutes per week (30 minutes, 5 times a week) of moderate-intensity aerobic activity (like a brisk walk) or 75 minutes per week of vigorous aerobic activity (running, cycling,). Strength train at least 2x per week. 

• Exercise also makes you feel good, lowers stress, helps with weight management, increase energy levels, support muscle and bone health, brain health, memory, helps you sleep better

You also need to manage your stress levels:

• Scientists are looking at the link between chronic stress and its relationship to immunity.

• They are making progress and studies suggest that it may dysregulate the human immune system.

Getting enough sleep is also incredibly important:

• There is a link between lack of sleep and getting sick.

• The CDC recommends that adults get 7 or more hours per night.

• Lack of sleep can affect mood, memory, blood sugar, impair judgment.

• Researchers say getting good sleep can strengthen your immune system by enhancing your ability to adhere to and destroy cells infected by viruses and other pathogens.

5. How does sleep or lack of it lower my immune? How many hours of sleep should I be getting a night? 

Getting enough sleep is important for people of all ages to stay in good health. The CDC says 1 in 3 Americans don’t get enough sleep. Studies show that people who don't get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also affect how fast you recover if you do get sick.

But if not getting enough sleep is a regular part of your routine, you may be at an increased risk for obesity, diabetes, high blood pressure, coronary heart disease and stroke, depression, and even early death. How much sleep you need changes as you age. Adults aim for 7-8 hours per night. AllerLife Sleep contains those immunity-supporting vitamins and minerals plus melatonin which is a hormone that we produce in response to darkness and helps promote a restful night’s sleep.

6. How does gut-health impact my immunity? What foods, supplements, lifestyle modifications should I be making to support a happy gut? 

About 60-70% of our immune system is in our gut. Having a balanced and diverse gut flora can support a strong immune system. 

• Not only can the food we eat POSITIVELY impact our gut health but some things that can negatively affect it include:

o   Hydrogenated oil

o   Refined carbohydrates

o   Trans fats

o   Added sugars

o   Low fiber intake

o   Stress

o   Antibiotics and other medications

o   Not enough sleep 

• Two things that we can incorporate into our diet that support a healthy gut are prebiotics and probiotics:

  • Prebiotics – asparagus, onions, leeks, garlic, oats 

    •  Non-digestible fiber that selectively stimulates the growth of beneficial bacteria. 

  • Probiotics – yogurt, sauerkraut, kombucha

    • Beneficial that add to the population of healthy microbes in your gut. 

7. What are healthy fats and which ones should I be eating? How do they help?

Fat-soluble vitamins A, D, and E play roles in keeping our immune system strong. Because they are fat-soluble it important that we consume healthy fats to aid their absorption. Fatty fish contain omega 3 fats, which are considered essential because our bodies cannot them on its own. Mono- and polyunsaturated fats found in plant foods like avocado, nuts, and seeds are also beneficial. The fat you want to limit is saturated found in fatty meat and high-fat dairy. Trans fats should be eliminated which are found in a lot of processed foods like cakes and cookies—always read the label.

8. Do probiotics actually work or should I be eating fermented foods instead? Which ones should I be taking?

By definition, probiotics are live, friendly bacteria that offer a health benefit by assisting the body’s naturally occurring gut flora. Additionally, they challenge the immune system in a healthy way and help make it stronger. They also help our body absorb certain vitamins and minerals including calcium, iron, and vitamins A, D, K, and E to name a few. Fermented foods like sauerkraut, kefir, yogurt, and kimchi are sources. 

Probiotics supplements are individualized. Some ways to know if it is working is maybe your digestion is more regular, using the bathroom regularly. Pay attention to how you feel. In some cases, you may feel worse. People with a weakened immune system should speak to their doctor first. Find one that works for you.  

9. Can you share how much water I should be drinking a day? How can I consume more water and can I get it through food too?

Water is the “forgotten nutrient.” Many underestimate its critical importance and the need to stay hydrated. We need it for the functioning of cells and organs, it aids elimination and helps carry nutrients to our cells. The CDC has recommendations for total daily fluid intake adult men is 3.7 L or about 13 cups and 2.7 L or about 9 cups for women. This comes from drinking water, but also foods you eat and other fluids like coffee. Hydrating produce include watermelon, bell pepper, tomato, leafy greens, and cucumber

10. I’ve read that stress can really impact immune health, but it’s hard not to have stress and anxiety right now. Any advice?

Studies suggest that chronic stress may dysregulate the immune system. Exercise and meditation have been shown to help with management in some individuals. Finding what works for you is key.

About the Expert: Mia Syn is a registered dietitian nutritionist (RDN) based in Charleston, South Carolina. She’s a nationally recognized nutrition expert and host of Good Food Friday on ABC 4. She holds a master of science in human nutrition from Columbia University and has been featured by dozens of major media outlets including Women's Health Magazine, Cosmopolitan, and BuzzFeed. As one of the most recognized and trusted young dietitians in the country, she has helped hundreds of her clients, and millions of her readers lose weight, improve their health, and adopt healthier eating habits.

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!