Are You Exhausted, Tired, and Unfocused WFH? Same!—Here's What Helped Us

Photo: Jenna Peffley

Speaking up and being open about your health, especially as women, isn’t always easy, or encouraged. Not unlike many other female health concerns, there is a stigma attached to them—PMS, urinary health, libido, water retention, and bloating, to name a few—which in turn has prevented many of us (myself included) from talking about it or seeking help. But the negative side effect of that is any real progress on creating products to help prevent and minimize them has also been stalled.

As a women-led, women-run company, Create & Cultivate stand by our motto of collaboration over competition and encourage a culture of sharing, being honest about our feelings, and offering an outstretched hand or sympathetic ear when it’s needed most. That’s why we’re partnering with our friends at OLLY to end the stigma around female wellness. It’s time to open up the conversation around these traditionally taboo topics so we can collectively combat discomfort, stress, fatigue, and irritability to restore balance.

Their new Future Is Female line of vitamins and supplements was designed specifically to support common female health concerns from mood and libido to digestion, hormones, and urinary health. Because let’s be real, when you’re busy taking care of everyone else and building a successful career or business at the same time, your health often gets bumped to the bottom of the to-do list. But OLLY has made self-care simple by putting everything we need to feel our best into one pill—genius! 

So, the C&C team put them to the test for two weeks and logged their results. A few of us were suffering from bloating and water retention while others wanted to improve their mood and libido which has been impacted by the tumultuous year we’ve all had. Read on to hear what they tried, how it helped, and their verdict. 

THE PRODUCT: OLLY Beat the Bloat

THE GOAL(S): Bloat relief.

FIRST IMPRESSION: I was very excited to get my hands on this product. I haven't had issues with bloat in the past, but now that I'm working from home and just steps from my kitchen I've been drinking tons of water, which is great for my skin and overall health, but bad for bloat. (Hello, water retention!)

VERDICT: For me, this product ticked all the boxes. It's free of artificial flavors and colors; something I look for in any supplement I take. It's a simple dosage; just one capsule per day. And it really works. After two weeks of taking it consistently, I experienced less water retention and a flatter-feeling stomach, which was a boost to my self-confidence after putting in six weeks of work on Kirsty Godso's Burn Program on the Nike Training Club app. Although I'm happy with simply feeling stronger in my own body, I'll admit that I was eager to see the results of all those early morning sweat sessions, and now I feel like I can.

OLLY Beat the Bloat

$17.99

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THE PRODUCT: OLLY Miss Mellow
THE GOAL(S):  Even mood and stress response during your natural hormone cycles

FIRST IMPRESSION: I have been taking OLLY Sleep gummies before bed most nights for about a year now and I love them, so I was really excited to try out this new product! Plus, I’m always inclined to try anything that promotes an even mood and balanced stress response throughout the entire month, (especially as we are living in very stressful times right now.) 

I love that the supplement’s active ingredients are natural botanicals like chaste-berry fruit extract, rather than a bunch of chemicals! This makes me feel good about adding them to my daily regimen as knowing what you put into your body is so important. The capsule itself is a little large for my personal vitamin taking preferences, (I should note it is a standard size, I am just bad at taking capsules like these sometimes), but I feel like most people trying it out would find it easy to swallow. Overall, heading into the first day of taking the supplements I was excited. 

VERDICT: I think we can all agree that in the best of times, being a woman can be stressful, and that goes 10 fold right now with everything going on in the world. So the Miss Mellow OLLY dietary supplement seemed like the perfect thing to add to my daily regimen, (especially as I was coming up on the week of my period as we began this trial.)  

As I rolled into week one testing the product I was hard at work designing and launching multiple Create & Cultivate Digital Conferences. The heat was on, I was on my period, I was stressed but I already noticed my usual stress spiral was more manageable. I felt like I could more calmly deal with each new hurdle throughout the week. Don’t get me wrong, I was still feeling the pressure but it was definitely minimized. 

During the times where I would usually feel so overwhelmed or stressed that I would freeze—and lose valuable work time trying to get back on track—during the product trial, I felt like I could move beyond my stress brain faster and stay on task. This is key in my role as the associate creative director here at C&C. Throughout the rest of the trial, I continued to feel the effects. 

Overall, I am pleased with this product and think I will continue to use it. I would recommend it to anyone looking to even out their mood and response to stress throughout the month. 

OLLY Miss Mellow

$17.99

Find Out More

THE PRODUCT: OLLY Lovin’ Libido 
THE GOAL(S): Boost desire and intimacy. 

FIRST IMPRESSION: I’ve used several OLLY products before this one and have always loved the results so I trusted the science behind their new Future Is Female line. My husband and I have been married for 13 years and while we have never had an issue with intimacy, I just turned 40 this year and definitely felt like I could use some support to enhance my libido and help support a healthy drive and sensation. I am also aware that I could be entering perimenopause right now and the fluctuating hormones can decrease libido so I was excited to try this product and see if it helped bolster things in the bedroom (*wink emoji).

VERDICT: I loved that the ingredients are traditional botanicals used for centuries in particular the clinically-studied root extract, Ashwagandha which has been shown to support arousal, stimulation, and satisfaction in addition to natural lubrication. I have taken Ashwagandha in the past as a warm drink at night before bed and have found it to be very beneficial for stress reduction and hormonal fluctuations. 

Managing stress is key for a healthy libido. I know when I’m stressed that my desire levels are significantly reduced, so taking this supplement to tackle it specifically allows me to relax and get in the mood. I can honestly say that I did see a boost in desire and arousal into the second week of taking them. I look forward to seeing how Lovin’ Libido can help me over time (and I know my husband is too!). 

OLLY Lovin’ Libido

$19.99

Find Out More

THE PRODUCT: OLLY Beat the Bloat
THE GOAL(S):  Reduce bloating

FIRST IMPRESSION: I'm not big on taking pills, but I found these so easy to swallow and wasn't scared off by the ingredient list.

VERDICT: I struggle with bloating and upset stomachs pretty frequently, so was very eager to give the Beat the Bloat pills a try. I'm looking forward to giving the product a full month's trial run, but so far they're getting the job done. I'll take one after a big meal (or one that I know will upset my stomach), and I'm effectively bloat-free. Love OLLY and am excited to try more of their products!

OLLY Beat the Bloat

$17.99

Find Out More

THE PRODUCT: OLLY Miss Mellow
THE GOAL(S):  Mood / Hormone stabilizing

FIRST IMPRESSION:  I do miss the OLLY gummies however, I found these easy to add to my regular vitamin routine in the morning! No bad taste and easy to swallow.

VERDICT: After having a baby 14 months ago, my cycle and moods can still be an unpredictable wave of highs and lows. The pandemic definitely hasn’t helped, so I was excited to see if these worked for me! I did find that after taking these every day for two weeks I was less irritable when small inconveniences occurred and felt less overwhelmed in general. I feel less anxious throughout my daily activities, whether that’s playing with my daughter or leading Zoom meetings!

OLLY Miss Mellow

$17.99

Find Out More

THE PRODUCT: OLLY Lovin' Libido
THE GOAL(S):  Increased sexual drive and sensation

FIRST IMPRESSION:  I like the ingredients used for the vitamins, they are not overly complicated and easy to find additional information to support. The vitamins also have a cool look and feel with a metallic coloring and have no added taste. I am a big fan of all of OLLY's products and these are no different—very easy to take on a regular basis with a glass of water, I just set a reminder in my phone to remember!

VERDICT: As I have only been taking the product for two weeks, I am only starting to see mild effects. My goal is to continue to take the product for another two weeks to see an impactful difference. To be completely honest, I wasn't necessarily in need of an increased libido but I was 100% open to trying the product for enhanced results! From my first experience, I would definitely encourage anyone interested in increasing their sexual experience or activity to give them a try! Don't knock it (pun-intended) 'til you try it I always say.

OLLY Lovin’ Libido

$19.99

Find Out More

THE PRODUCT: OLLY Beat the Bloat
THE GOAL(S):  Reduce belly bloat caused by digestion woes, gas, and water retention.

FIRST IMPRESSION: Easy to take it, no aftertaste or burps. Never had something with dandelion before so that was cool.

VERDICT: It makes me feel great and it has helped me get rid of the bloating feeling I normally get after eating anything that is not lettuce. 

OLLY Beat the Bloat

$17.99

Find Out More

To learn more about OLLY’s powerful new collection of women’s self-care solutions, visit OLLY.com.

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Want to Write? Here Are 5 Prompts to Help You Tell Your Story

Photo: Christina Jones Photography

Writing is a lot like gardening. When we’re willing to get our hands dirty, the blank page becomes a space to cultivate and sustain life. It’s a little plot for growing seeds that, when exposed to just the right slant of sunlight, blossom into nourishing fruit.

But as any gardener can attest, there’s an art, a cadence to growing green things: A season for uprooting, and another for tilling. Next, a time for waiting while the elements work their magic. Then, finally, the harvest. The same rhythm rings true in growing ourselves. Thankfully, unlike actual gardening, storytelling requires no green thumb. You don’t even have to identify as a writer to reap the benefits of writing—you just have to do the work.

Reflective journaling engages us with ourselves. It cultivates self-awareness, exposing what’s beneath the surface so we can uproot what doesn’t belong and tend to what does, so we can find the stories we’re living and, if needed, write better ones. The process may get messy, but isn’t that the nature of all world-changing work?

Let’s dig in with a few personal growth journal prompts.

1. Write a mission statement for your life.

Theologian Frederick Buechner said, “Vocation is where our deep gladness meets the world’s great need.” What makes your soul glad? What needs do you notice around you? Think about how the two overlap. Can you connect the two purposefully to serve your loved ones, neighborhood, or city? Use what you come up with to craft a mission statement, and use it as a filter for decision making.

2. The grass isn’t greener.

What’s the thing in your life you idealize? That milestone you look toward with anticipation that, when you achieve it, you’ll finally “arrive?” Maybe it’s a relationship or a job. Whatever it is, flip the perspective. What are the difficulties that might add to your life? Write yourself a note from the other side of the fence, the thing you think you have to reach before you can live fully. Be honest about the struggles that might accompany this milestone, and remind your retrospective self to treasure where you are now.

3. Root and fruit.

Every action is tied to a belief, like the fruit that blossoms from an unseen root beneath the ground. List a few fruits you see in your life right now—behaviors or emotions on the surface. Then, go to the source. Search for the roots beneath those emotions or actions. Draw it out if you need to. How can you uproot the beliefs causing the behaviors, and what new belief do you want to replace them with?

4. Love yourself.

Write down one area of your life you’re insecure about—the thing you hide from others for fear of being judged or misunderstood. Then, write a letter to the ones you’re worried might judge you, telling them what they’re missing out on when they zero in on your perceived flaws. For example, I’ve felt shame about my body, but it also gave birth to and sustained my son. Bring what you’ve hidden into the light of a new perspective.

5. If your life was a letter, what would it say?

Everything we do and say creates someone else’s reality. For instance, when I live under a cloud of anxiety, I steal the hope you’ve labored hard to live in. When I cringe because of the way the fabric on my dress hits my stomach, I say your body might not be good enough either. What message are you sending to other people with how you live? How can you change the story?

An original version of this article appeared on Darling Magazine written by Ashley Abramson.

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This story was originally published on June 28, 2016, and has since been updated.

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Hey, Glow Getters! Here's What to Expect at Our Digital Beauty, Self-Care, and Wellness Summit

Photo: Smith House Photography

Taking care of your mind, body, and spirit has become a trillion-dollar industry, and we’re coming straight to your home to tackle it all. From energy healing and acupressure sessions to informative workshops and inclusive conversations with leading industry disruptors, our Digital Beauty Summit presented by Mastercard has it all—and we’re not holding back. Prepare yourself for a jam-packed day full of panels, keynotes, live podcasts, wellness experiences, and everything else you’ve come to know and love about our Create & Cultivate digital events.

As always, our lineup for Saturday, July 25 is stacked. Pound Fitness is kicking off the day with a heart-rate-raising cardio class, then Miranda Kerr (yes, THE Miranda Kerr!) is taking the virtual stage to talk about switching lanes from supermodel to clean beauty entrepreneur, Nabela Noor is taking the mic to share how she’s redefining beauty and launching a self-love movement, and Tia Mowry is sitting down with Jaclyn Johnson to discuss managing a multi-hyphenate career for a live episode of WorkParty. Trust us, you won’t want to miss out!

Read on to discover everything else we have in store for this jam-packed day, and if you haven’t already, be sure to buy your digital pass ASAP!

THE DATE

Saturday, July 25th, 2020

TUNE IN FROM HOME

First things first! On Saturday, July 25th, you’ll receive an email with your link and password to access the exclusive Digital Beauty Summit site. Please note: All content will go live on Pacific Daylight Time (PDT), including the launch of the exclusive Digital Beauty Summit site. To find out what time a session is happening in your time zone, use this handy time zone converter.

Digital Beauty Summit is made up of pre-recorded video sessions hosted via Vimeo and live video sessions streaming via Zoom. We recommend that you have a strong WiFi connection and find a comfortable place to tune in from home. Digital Beauty Summit is optimized for desktop, so it is best viewed via a computer or laptop, rather than a tablet or phone.

While the live content is specifically designed to be watched in real-time, you’ll be able to access and view it until Friday, July 31st at 5pm PDT (Insiders, you have all-access even after the cutoff via your C&C Insiders dashboard!). Tickets will be available to purchase until July 29th at 5pm PDT. 

THE SCHEDULE

Digital Beauty Summit is built just like our in-person conferences, which, of course, you all know and love. We have a stacked schedule with an A-list line-up of speakers so we suggest taking notes along the way. 

Want the full lineup? Check out the play-by-play schedule to map out your big day. Please note, all times are listed in PDT (Pacific Daylight Time), as C&C headquarters is located in sunny Los Angeles. To find out what time a session is happening in your time zone, use this time zone converter. 

NETWORK

Networking is a huge part of our event and our Create & Cultivate Beauty & Self-Care Summit Attendees Slack Workspace is a great place to mix and mingle with your fellow Create & Cultivators before, during, and after the big day. We’ve created channels for every workshop and panel, as well as channels for international attendees, networking, and more! 

Attendees will receive a link to access our Create & Cultivate Beauty Summit Attendees Slack Workspace in our What to Expect newsletter on Monday, July 20th. This Slack channel will remain accessible until Friday, July 31st at 12pm PDT. Not familiar with Slack? Here are a few tips to get you started:

1. Download the Slack app to your phone, computer, or both

2. Complete your account profile with a profile photo, your name, and what you do

3. Public conversations will happen in the channels (ex: #networking) and are located on the left-hand side of the app. You can also start direct messages with others in the Slack workspace

4. Hit send too early on a message? Slack has an edit feature! Click the three-dot icon located on the right side of the message to open the drop-down of message options

5. We’re all about GIFs at C&C! Here are instructions on how to integrate GIPHY into your Slack account.

6. Our Slack workspace is a busy, happening place on the day of the event. Streamline the notifications you receive by using the “mute” feature on channels that don’t pertain to you. To mute a channel, simply open up that channel, click the three-dot icon labeled “more,” and select the mute option

7. Most importantly, be kind and respectful of others. If you don’t follow this rule, you will be removed from the Slack group

If you have any questions on the day of the event about navigating the schedule, accessing the workshop downloads, or anything else, you can drop them into the customer service channel in Slack.

THINGS TO PREP AHEAD OF TIME

Here are a few things to prep before the big day so it goes off without a hitch:

• Make sure you have a strong WiFi connection.

• Install Zoom on your desktop computer or laptop and test it out.

  • Zoom tips:

    • Find a quiet place to tune in. Try to situate yourself in a small room that does not have an echo. 

      • Try and stay away from noisy electronics and silence your cell phone and computer notifications for an optimal experience.

    • When possible, limit your internet connection to solely the device you’re using for the Zoom conference.

      • Set your phone to airplane mode, pause your television connection, ask others in your home to pause anything that may require a strong internet connection, etc. 

• Set aside your athletic gear and your mat (or towel) and fill up your water bottle for our morning moves session with Pound Fitness.

• Be sure to download the workshop assets so you can follow along with the expert in real-time. Note: Your exclusive workshop downloads will be available starting Saturday, July 25th via the exclusive Digital Beauty Summit site. 

• Dance along with the NetWerk Dance Movement instructors during a special NetWerk Dance Movement Session. Don’t forget to network with your fellow Create & Cultivators via our exclusive Digital Beauty Summit Attendees Slack Workspace.

• Don’t miss the opportunity to get real-time advice from small business owners, venture capitalists, and other experts during Mentor Power Hour presented by Mastercard.

  • Join the Mentor Power Hour Slack Channel and peruse the list of mentors who will be answering questions in real-time in hour-long Zoom webinars and choose your mentor(s). 

    • We have experts in everything from raising money to creating engaging content to growing a dedicated following on social media. If there’s more than one mentor you want advice from, don’t worry! You can hop from session to session over the course of the hour if you’d like. 

    • Don’t forget to jot down any questions you have for the mentor sessions ahead of time! You’ll be able to ask your Qs in real-time by typing them into Zoom’s Q&A feature.

GET SOCIAL

Stay tuned for exciting announcements and updates by following along on our social at @createcultivate. 

To access our custom Digital Beauty Summit IGS filters, head to @createcultivate on Instagram and click on the smiley face icon beneath our bio, or open your camera in Instagram and click on “browse effects” and search with keyword “createcultivate.” You can also search “ccselfcarebeautysummit” on Instagram to use our custom GIFs. 

Don’t forget to tag @createcultivate and use the hashtag #CCSelfCareBeautySummit for the chance to be featured in our Instagram Stories throughout the day!

C&C INSIDERS’ PERKS

Our Insiders get a ton of perks at all our events—and our Digital Beauty Summit is no exception. As an Insider, you get discounted ticket rate of $29.99 and you’ll have access to all of the panels and keynotes after the Friday, July 31st 5pm PDT cutoff via your C&C Insiders dashboard. Not an insider yet? Well, don’t miss out—you can sign up here. 

VIRTUAL GIFT BAGS

We know you want ‘em! Complete our post-event survey to receive an email packed with promo codes from some of your favorite brands, including OLLY, Codex, GOODFISH, NetWerk Movement, House of Lashes, The Perfume Bar, Vie Healing, the Honey Pot Co., and more. The survey will be sent out to all attendees on Friday, July 31st.

GIFT BOXES

Plus, the first 250 ticket purchasers will receive a gift box the week of event date featuring the following products:

• Pound Fitness RIPSTIX

• Juvéderm Lipstick Kit

• SheaMoisture 100% Virgin Coconut Oil Body Lotion & Body Wash

• Purely Elizabeth Strawberry Cauli Hot Cereal Cups

• Enavant Active Sports Bra

• House of Lashes Lash + Glue Set

• ECO Therapy CBD Mint Box

• J.R. Watkins Cleansing Hand Elixir

• Each & Every Lavender & Lemon Deodorant

• Juna Hemp Drops

• Mane Club Dry Shampoo

• Lora DiCarlo promo card

• Califia Farms Nitro Latte Oatmilk

Note: If you are one of the first 250 ticket purchasers, the C&C team will reach out to you prior to the event.

TECHNICAL DIFFICULTIES?

Live chat with a C&C specialist on CreateCultivate.com. You’ll see a “Chat With Us” pop-up in the bottom right corner of your screen. 

WE ARE SO EXCITED TO SEE YOU ONLINE! Who are you most excited to hear speak? Which workshop are you looking forward to most? Tell us in the comments below!

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Can You *Really* Check Email Once a Day? Why One CEO Says Yes

Photo: Daria Shevtsova from Pexels

Imagine a world where you only check your email once a day. Sounds pretty great, huh? Unfortunately, being that out of reach would have most employees fired on day one, but for Kate Unsworth, founder and CEO of London tech company Vinaya, a rarely checked inbox is her reality.

In an interview, Unsworth said she reduced her email traffic by 70% last month by turning on a 24/7 out-of-office note and only checking in occasionally. Why so distant? She, like so many of us, previously had a job that required her to read emails from the moment she woke up to the instant she fell asleep at night. After a quarter-life crisis, she got permission from her boss to only check her email twice each day and stay completely offline before and after hours. Yes, a miracle of sorts. And after seeing a huge improvement in her well-being and quality of work, she took it a step further after founding her own company that focuses on improving digital habits through technology.

Sadly, not all of us are currently in a place (yet!) where we can hop into our inbox once each day and only spend a total of five minutes on social media. Of course, a digital detox would be nice, but we also need those paychecks. Luckily, there are a handful of ways to establish digital boundaries to stay sane and still keep your boss happy.

1. Acknowledge you want to put up digital boundaries in the first place.  

It seems simple, but if you want to set digital boundaries for yourself, your boss has to be aware, too. And there’s no way that’s happening until you mention it. “First decide what you want to achieve by putting up boundaries, then once you’ve identified the goal, you can find the best boundary. For more efficient, interruption-free periods of work, turn your ‘out of office’ message on your email and messaging, but let people know how they can reach you if it’s an urgent matter. For example, they can give you a call if they need anything. Then if you get a call, you know you have to pick up,” says Cali Yost, CEO and founder of Flex + Strategy Group.

Don’t just say you want boundaries, though—make sure your employer knows why it’s important to you and your well-being.

“It can be stressful setting boundaries because you want to provide as much value as possible for your company, but you can’t sacrifice things you love. Be very clear with yourself on what you can compromise and what in your personal life you are not willing to change,” says Heather R. Ruhman, founder and president of Come Recommended.

2. Establish a regular stopping time.

This is key, especially in the beginning stages of a job. Once you’re in a solid routine of staying at your desk until 9 p.m. every night, it’s going to feel weird if you suddenly start leaving at 6. Since you spend the majority of your time at work, having set start and endpoints is crucial.

“While it may feel great to be needed all the time, it’s not healthy nor productive. Create a set time to cut off all work-related emails, messages, web searches, and phone calls. Your team will respect you more for valuing your personal life, and it will help you shift your mindset from work to home once you’ve established a defined time. It may be best to turn off email push notifications on your phone at your stopping time,” Ruhman says.

3. Download an app or plug-in to help focus on what’s important.

Unsworth says she uses Stay Focused to combine all her social accounts and keep her time spend scrolling through her newsfeed in check. Just think about how many hours you spend each day stalking through Facebook and double-tapping pictures on Instagram—it’s probably more than you think. Having emails to respond to all day can feel suffocating at times, but it’s always good to make sure your digital boundaries are set in and outside of the workplace. Because the last thing you want to do is spend the entire time you’re with friends and family with a phone glued to your face.

An original version of this article appeared on Levo. 

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This post was originally published on January 20, 2016, and has since been updated.

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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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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.

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MORE ON THE BLOG

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!

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!

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

Photo: The Lazy Artist Gallery for Pexels

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

What Is Toxic Productivity (and How Do I Avoid It)?

Photo: Polina Zimmerman for Pexels

Everywhere you turn, people are feeling the pressure to do something truly meaningful during this time of self-quarantine. Sure, it's great if you can write your next bestselling novel, or re-organize your entire home, but sometimes, that need to be productive can be toxic. Here are some signs to spot if toxic productivity is creeping into your life—and what you can do to break the cycle.

What Are Toxic Behaviors?

First things first, toxic behaviors are behaviors that are harmful to you, your goals, and your daily life. Our culture expresses a lot of value for productivity (we reward the best students, we’re impressed when others pull all-nighters, we glorify the entrepreneurs who boast about their work ethic and lack of sleep). Rarely do we celebrate when people are present, rest well, or set and meet reasonable goals.

Quarantine means that people are at home, trying to work, in the middle of a crisis. And yet there’s never been so much content about how people should be using all this “extra time” to try and pivot their businesses, take every e-course on entrepreneurship, or check things off their endless to-do lists.

Don’t get me wrong, if someone is able to do these things in the midst of food and product scarcity, health concerns, and social isolation, that’s great. But to expect people to be productive during a pandemic is undeniably harmful. If we aren’t being generative in our homes and businesses at a breakneck pace right now, it doesn't mean we are failures, it means we are human.

Toxic productivity would have us see things differently, and it’s hurting us.

Here Are Three Signs of Toxic Productivity

Working to the extent that it harms your health or personal relationships.

Perseverance and determination are admirable, but if your work ethic means that you’re ignoring human requirements like the need to eat, drink, sleep, or go to the bathroom, then your hard work “ethic” is toxic productivity in disguise.

Your family members may repeatedly express frustration with you and complain that you’re “always working,” “never around” or “always on your phone.” What they are really saying is, “We miss you. We need you. Please spend time with us.”

Forgetting obligations and neglecting personal responsibilities is another sign that your tendency to have tunnel vision when it comes to work is harming you and your loved ones.

Having unrealistic expectations for yourself and ignoring important information (such as the detrimental effects of a pandemic).

Many people are expecting their level of output and productivity to be the same right now. When their entire lives have been disrupted. When they are working under stressful conditions at home. IN. THE. MIDST. OF. A. PANDEMIC.

These unrealistic expectations can make an already traumatic situation even worse. Expecting the same output from yourself during a crisis is like expecting a crop to yield the same harvest after a drought.

It’s unreasonable, and will likely add to your stress if you try to maintain your previous standards.

Difficulty with rest or stillness.

If you have a toxic relationship with productivity, you might struggle to be alone with yourself anytime you’re not busy working. When you finally take a break or let yourself have a day off, you might feel guilty. Alternatively, you could feel a sense of restlessness or emptiness during moments of stillness, play, or other things you may label in your head as “non-productive.”

People might complain that you’re “not present” emotionally or physically. For example, you might rush to do the dishes after dinner instead of sitting at the table and connecting with your family. Or you might find yourself feeling impatient while a loved one tells you a long story because it feels like an inefficient use of time.

You might notice feelings of lower self-worth when you aren’t producing, creating, or working in some way, or be distracted by comparing yourself to others that you see as more productive than you.

How to heal your toxic productivity

If you’ve determined that you are one of the many suffering from a sense of toxic productivity right now, you’re not alone. The good news is, it doesn’t have to stay this way. There are lots of things you can do to have a healthier relationship with your need to be productive. Below are a few ideas.

Set realistic goals; adjust as needed.

It’s important to consider the context when setting goals. During this time when there may be extra demands on you (perhaps you’re homeschooling your children or adjusting to working from home), you may need to reduce your goals to accommodate the transition.

Part of being realistic is recognizing that your home office is likely to have more distractions, interruptions, and stressors than your old office. When we are under stress, our ability to concentrate and think clearly suffers, so it may also be helpful to extend deadlines to accommodate increased stress levels.

If you’re managing a team you’ll want to revise expectations for them as well.

Reframe what it means to rest and take breaks.

Rest is not a four-letter word or something just for the weak. Rest is 100% necessary. Studies show that people who take breaks end up being more productive than people who don’t.

Reframe rest to be a vital part of your productivity. See it as a necessary tool to help you reach your goals more effectively. Instead of taking breaks when you feel on the verge of collapse, how about scheduling them regularly throughout your day? You’ll feel a lot better, and you'll likely be able to get even more accomplished.

The Pomodoro method is a great strategy to stay on task while also taking frequent breaks.

Practice mindfulness.

Mindfulness is a way to help us connect to ourselves and the present moment. Mindfulness invites us to observe and accept what is happening around us and within us without judgement. We learn to be more aware of our body and needs. Mindfulness is proven to have all sorts of health benefits, including increasing frontal lobe activity, which is where logical reasoning and executive functioning takes place.

Mindfulness helps us disconnect from our “fight or flight” survival instincts (which often keep us stuck in toxic patterns) and instead gives us the opportunity to connect with more mature, healthy ways of relating to the world.

Calm and Headspace are two apps that I highly recommend if you want to give mindfulness a try.

Get some accountability.

Make sure that you have wise people in your life that can hold you accountable and keep you aware of your self-destructive behaviors. Most importantly, take their advice. When they say you’re working too much and need a break, listen to them. 

Define clearer boundaries.

Rework your boundaries with work, or clarify them to serve you better. Establish a few “baseline” boundaries and then refine as needed, such as:

• No cell phone at the dinner table.

• No more than 3 hours of work at a time before taking a break.

• No more than 40 hours of work a week.

• You must spend quality time with your kids at least once a week.

• You must eat at least 2 meals a day.

• You must get at least 6 hours of sleep.

These baseline boundaries are just ideas to help you get started but can be adjusted to fit your individual needs.

Heal your self-talk.

Do you define your sense of self-worth by how productive you are? If so, you may find yourself caught in a cycle of chasing accomplishments that give you a temporary sense of worth, until that wears off and you need yet another accomplishment to make you feel valuable. To heal your self-talk, start seeing that your value is not in what you produce or accomplish, but in who you are.

Ask yourself, “Would I have these same expectations for someone I care for deeply?” If the answer is no, then you shouldn’t have these expectations for yourself, either. Practice learning to speak to yourself the way you would a dear friend.

If you need help healing your self-talk, consider getting support from a therapist. Cognitive-behavioral therapy can be especially effective at helping you heal toxic narratives that have kept you stuck in a cycle of addiction to productivity.

It’s perfectly normal to feel uncomfortable with the changes you’re experiencing due to COVID-19, but this is a great opportunity to get real with yourself and heal from things that aren’t serving you well. When this is all over, hopefully, you can leave behind your toxic productivity, too.

About the Author: Dr. Therese Mascardo is a Filipina-American licensed clinical psychologist, founder of the L.A. Digital Nomads, and CEO and founder of Exploring Therapy, a wellness community that helps people build a life they don’t need a vacation from. She has been featured in HuffPost, Women’s Health, & Tastemade. Berkeley educated, she shares her knowledge in mental health, entrepreneurship, community building, and traveling full time as a digital nomad to inspire people to create more healthy, free, and connected lives they love.

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

Photo: Smith House Photography

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

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

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

1. Have a mini declutter session.

2. Get eight hours of sleep

3. Meditate for 5 minutes. 

4. Watch your favorite movie. 

5. Take an Epsom salt bath with lavender. 

6. Burn your favorite candle.

7. Turn off your phone for a few hours.

8. Go for a walk.

9. Write yourself a love letter.

10. Make a list of goals.

11. Put some music on and dance away.

12. Make your favorite meal or snack.

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

14. Take your vitamins.

15. Make a cup of tea.

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

17. Give yourself a manicure.

18. Do yoga or some stretching.

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

20. Write a self-love list.

21. Have an intense workout session.

22. Listen to your favorite song. 

23. Wear your favorite outfit.

24. Learn something new.

25. Sing in the shower.

26. Write a letter to your future self.

27. Create a vision board.

28. Call someone you love.

29. Read a book. 

30. Take a nap.

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

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

33. Organize your closet.

34. Host a virtual game night.

35. Bake your favorite cookies. 

36. Try a new recipe from a cookbook. 

37. Show a random act of kindness. 

38. Create a bucket list.

39. Write a kind note to someone. 

40. Start a journal.

41. Sleep in.

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

43. Listen to a podcast. 

44. Watch a documentary and learn something new. 

45. Get crafty. 

46. Listen to nature sounds.

47. Make a playlist of your favorite songs.

48. Work on a puzzle.

49. Do something you’ve avoided. 

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

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

Add the Create & Cultivate Marketplace The Self-Care Bundle to your cart, or get unlimited access to our entire library of downloads and videos when you join Insiders.

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4 Ways to Prevent Work Burnout

Photo: Polina Zimmerman for Pexels

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

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

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

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

1. Identify What You Need From Your Career

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

1. You can be yourself. Enough said. 

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

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

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

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

6. Stupid rules don’t exist. 

2. Focus on the Rule of Three

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

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

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

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

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

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

4. Take a Break From Tech

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

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

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

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

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

Photo: Vincent Rivaud for Pexels

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

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

Cyndi Ramirez-Fulton

Founder & CEO, Chillhouse

The Show: “New Girl”

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

Kristin O'Keeffe Merrick

Financial Advisor, O'Keeffe Financial Partners

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

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

Katie Sturino

Founder, Megababe

The Show: “90 Day Fiancé”

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

Ally Walsh

Co-Founder, Canyon Coffee

The Show: “Law and Order: SVU”

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

Kaylin Marcotte

Founder & CEO, Jiggy

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

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

Jessica Assaf

Co-Founder & Chief Education Officer, Prima

The Show: “The Bachelor”

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

Tonya Rapley

Financial Expert & Founder, My Fab Finance

The Show: “90 Day Fiancé”

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

Tracey Hummel

Founder, Bee & Kin

The Show: “Friday Night Lights”

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

Daniella Mizrahi

Founder, Yella Activewear

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

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

Amanda Greeley

Founder, Thelma

The Show: “Curb Your Enthusiasm”

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

Gretchen Maclver

Founder, Treehouse Kidswear

The Shows: “McMillions” and “Tiger King”

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

Melanie Travis

Founder & CEO, Andie

The Show: “Friends”

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

Fatma Collins

Co-Founder & CEO, Ten Little

The Show: “Self Made”

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

Jamie Grimstad

Co-Founder & CEO, Favour Gum

The Show: Whatever is currently on the Food Network

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

Margaret Luce

Co-Founder, Favour Gum

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

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

Kerry Benjamin

Founder & CEO, StackedSkincare

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

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

Rachel Sanders

Co-Founder & Co-CEO, Rootine Vitamins

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

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

Andrea Blieden

General Manager, United States, The Body Shop

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

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

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

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

We’ve been spending a lot of time at Create & Cultivate HQ discussing how we can best show up for and support our community during this uncertain time. Community is at our core, and connecting with others through one-of-a-kind experiences is what we love to do. While the world has changed, our mission has not. We’re committed to helping women create and cultivate the career of their dreams, which is why we’re proud to announce our new Ask an Expert series. We’re hosting discussions with experts, mentors, and influencers daily at 9 am, 12 pm, and 3 pm PST on Instagram Live to cure your craving for community and bring you the expert advice you’ve come to know and love from C&C. Follow Create & Cultivate on Instagram, check out our Ask an Expert highlight reel for the latest schedule, and hit the countdown to get a reminder so you don’t miss out!

Photo: Courtesy of Lauren Gores Ireland

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

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

1. Kick Off the Day With Feel-Good Supplements

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

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

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

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

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

2. Indulge in a Multi-Step Skincare Routine

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

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

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

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

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

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

3. Get Your Body Moving With a Mini-Workout

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

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

• Tone It Up

• Sweat

• Melissa Wood Health 

• The Sculpt Society

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

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

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

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

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

Photo: Smith House Photography

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

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

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

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

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

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

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

2. “I’d prefer to be alone tonight”

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

3. “Sorry, what did you say, again?”

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

4. “I can’t come into work today….”

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

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

5. “….I can’t remember”

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

6. “If only I had more sleep”

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

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

7. “No, thank you, I’m not hungry”

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

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

8. “I can’t stop crying”

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

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

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

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

We’ve been spending a lot of time at Create & Cultivate HQ discussing how we can best show up for and support our community during this uncertain time. Community is at our core, and connecting with others through one-of-a-kind experiences is what we love to do. While the world has changed, our mission has not. We’re committed to helping women create and cultivate the career of their dreams, which is why we’re proud to announce our new Ask an Expert series. We’re hosting discussions with experts, mentors, and influencers daily at 9 am, 12 pm, and 3 pm PST on Instagram Live to cure your craving for community and bring you the expert advice you’ve come to know and love from C&C. Follow Create & Cultivate on Instagram, check out our Ask an Expert highlight reel for the latest schedule, and hit the countdown to get a reminder so you don’t miss out!

Photo: Courtesy of Amanda Clayman

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

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

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

1. Feel All the Feels  

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

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

2. Get Comfortable With Uncertainty 

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

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

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

3. Bring It Back to the Basics

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

4. Respond, Don’t React

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

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

5. Remember, You are Not Alone

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

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

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

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

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

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

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