Category: Self Help

A few days after being let go, a Philadelphia-based content marketing professional posted on LinkedIn: “Here’s what getting laid off feels like: You just got hit by a bus. And now, before you’ve had a chance to assess your injuries or even collect your stuff that’s scattered all over the street, you have to catch another bus. But do you really want to get back on a thing that just hit you? Are you even capable of walking to the bus stop? Do you have bus fare? Do you still have a wallet? You don’t know.” They go on to explain that the following period after being fired is spent in a daze, wherein “you don’t even know where you’re supposed to go or where you even want to go.”

For some HR managers, knowing they have to fire someone brings an awareness that they are creating this disorienting and upsetting confusion for someone else, and that can be difficult. For others, they aren’t aware or concerned about those feelings; they’re just moving through their pile of tasks without much care. Either way, laying someone off can be downright devastating. But there’s a right way to do it, for the dignity of the former employee and yourself.

The American Psychological Association addresses the potential severity and impact losing a job can have on an employee. In the article, Carl Van Horn, Ph.D., professor of public policy at Rutgers University’s Edward J. Bloustein School of Planning and Public Policy, explains that “losing a job and being unemployed for a long period of time is a psychological trauma and a financial trauma, and the two are closely intertwined.” Since the Great Resignation, a recent Bankrate survey finds, “More than half (or 56%) of those who found a new, better-paying job say they’re worried about their job security, with 19% saying they’re ‘very worried.’” Compassionate managers are unlikely to want to impart this struggle on someone else, even though their bottom line demands it. So, having concrete guidelines to be most respectful and helpful can help reduce the potential for trauma.

How to fire someone the right way

“Before anything else, the most important thing to remember when letting someone go is that there are real people involved, with emotions, feelings and personal lives,” says HR professional Jill Aburrow, who runs heartfelt HR and specializes in redundancies and “disciplinary/grievance issues.” Here’s how to get it right, for your sake and theirs.

1. Leave a review after you fire someone.

Just because they aren’t a fit for your company doesn’t mean they wouldn’t serve their next one well. So, according to Amy Aitman, New Brunswick, Canada-based content operations executive and COO for Venture 4th Media, you can leave them a “rave” review on LinkedIn, Upwork or a similar platform. 

“Before I close a contract, I talk to the team member or contractor and ask them specific questions like, what kind of role or job are you hoping to get? What do you want to be known for? Is there a specific function, title of the job that you want to get next?” she says. “I use this information to craft a better review specific to them. If you struggle to write compelling reviews, jot down a few notes after talking to the individuals and now you have an outline.” She also utilizes ChatGPT to brainstorm reviews.

2. Use your network.

If you want to help find the former employee a better placement, Aitman recommends using your own network to help. “I know how tough it can be to find the right talent and to find great people who want to work, so it’s a huge gift if you can make a referral. I went into my Slack groups, emailed some friends and colleagues and told them I had a few people who were looking for some new opportunities,” she says. This type of network outreach could mean less time without work for the employee before finding the next right opportunity.

3. Clearly detail what went wrong when you fire someone.

There’s nothing worse for an employee than not knowing why they were let go. By being clear and honest with these facts in your conversation with them, there are fewer questions about what happened. Logan Mallory, vice president of marketing at Motivosity, says to give them opportunities to fix what you are unhappy with before terminating. 

“It’s rarely easy to let someone go, but there are a few things you can do to make it easier. Giving them an opportunity to improve is the right thing to do, but if they didn’t fulfill their side of the bargain, then that makes a termination easier,” he says. “Providing a fair severance and an extra month of health benefits is a generous approach that often puts less pressure on them as they leave.”

Document the extra opportunities, as well as the employee’s attempts (and potential failures) to meet those expectations. That way you have specific data points to use in the termination conversation.

4. Don’t jump right into it.

Profoundly impacting someone’s life and career trajectory shouldn’t be taken lightly, according to Aburrow, whose book, Redundancy With Love: Getting it right for your people and your business, was recently published. 

“Letting someone go is a process, not just a single action. Make sure you have planned for it and worked out how you will communicate with the person leaving,” she says, noting that this includes training managers if you’re not going to be the one giving the message. “It’s a hard thing to do, and how the message is delivered can make a huge difference to the person on the other end.”

5. Give them the opportunity to bring support.

Blindsiding someone in a termination conversation eliminates their ability to bring support that might make getting fired easier for them. “Allow people to be accompanied in consultation meetings if they choose, and make sure the consultation is meaningful,” Aburrow says. She recommends the following checklist to make sure the conversation goes well when you fire someone:

• Listen to what the employee has to say rather than doing all the talking.
• Keep an open mind about whether there is any way their redundancy can be mitigated. 
• Make sure they understand why they are in this position, why the business is making redundancies and how their job is the one that must go.
• Make sure they understand the financial implications and what redundancy pay they will get.
• Be clear about what help and support you can offer (and there is always something you can offer, no matter how small the organization or how limited the budget).

Finally, do your homework after to see what changes your HR or redundancy department might need to make to improve the process. And keep in mind that it should be handled with care, thought and dignity for everyone involved. 

Photo by Prostock-studio/Shutterstock

TikToker Marisa Jo Mayes used to feel “so anxious” every Sunday, dreading the massive task list she had waiting for her on Monday morning. It’s long been called the “Sunday Scaries,” in which Sunday is all about wishing Monday wasn’t just around the corner. For those considering jumping on the “Bare Minimum Monday” bandwagon, here’s how Mayes does it:

“I used to feel so anxious every Sunday and wake up on Monday feeling already overwhelmed… then I would inevitably not finish everything on [my] task list, and that would leave me feeling defeated at the very beginning of my week,” she says in her TikTok. Instead, she has her own Monday policy.

“I decide on Sunday night, ‘What are the bare minimum work tasks that I have to accomplish tomorrow?’ And then I only hold myself accountable to finishing those bare minimum tasks,” she says. “And then I get to decide how to spend the rest of my Monday, and that usually looks something like self-care or doing something that would set me up to have a really good rest of the week…. Ever since I’ve shifted these expectations of myself for Monday, I’m no longer stressed on Sunday, I’m no longer stressed on Monday, and the rest of my week is actually way more productive.”

Fans and naysayers alike are weighing in on her idea, with one commenting, “This is why I don’t ever schedule clients on Monday.” Others had concerns: “This is great if you can set your own pace at work…. on Monday I have no choice but to hustle,” and another who commented, “Who do you work for??”  

With all eyes on increasing workplace burnout rates, no strategy is off the table. And remember: different strategies work for different people to help create balance. For example, the “2022-2023 Aflac WorkForces Report” shows “More than half (59%) of all American workers are experiencing at least moderate levels of burnout,” a number only 2% higher than what was found during the “height of the COVID-19 pandemic.”

Here’s how to determine if Bare Minimum Mondays are right for you or your team.

Are Bare Minimum Mondays right for you?

Fridays have long been on the chopping block as a natural way to ease into the weekend, with some companies moving to four-day work weeks and others going to half-day Fridays, also known as “Summer Fridays.” To determine if Bare Minimum Mondays might alleviate stress for you, determine which day is already the most difficult, most dreaded or most stressful. If it’s not Monday, you might want another strategy.  

Who is the best candidate? “Anyone who gets a bad Case of the Mondays (hat tip to the movie Office Space) or as some people call it, the Sunday Scaries—that sense of dread or even despair at the thought of diving straight back into work first thing Monday morning,” says Jenny Blake, podcaster and author of Free Time. 

“Perhaps Bare Minimum Mondays mean you will do the bare minimum of admin and reactive work, so that you can fully immerse yourself in your deepest creative, strategic work. Or, perhaps, the opposite. You do release the pressure to be productive on Monday, and instead focus on planning the week, taking care of as many admin tasks as you can to set your mind free for the mid-week sprint.”

Consider implementing company-wide focus time

Kriste Goad, Nashville-based founder and chief fire starter of fuoco who leads a team of 14 employees, alongside freelancers and contractors, saw the stress Monday was causing and made a change. “There was a common theme bubbling up across the agency of, ‘I need time to do the actual work.’ Rather than dive right into back-to-back meetings at the start of the week, we saw the opportunity to schedule sacred time for everyone,” she says. “With employees working in office and remotely across all different time zones, we’ve found that our Monday focus time helps eliminate the Sunday Scaries (work-life balance is extremely important to our culture at fuoco) and gives our entire team the chance to plan their week, complete projects and maximize their time before the week gets away from them.”

Goad implemented a three-hour block of “focus time” on Mondays, after an open conversation with the team about productivity. “Monday was the best fit to help structure the week, plan ahead, move big projects forward and foresee any roadblocks that may come up during the week.” The only initial hesitation was making sure they could still accommodate internal and client calls. “However, our team saw that it was actually easier to schedule meetings because individuals weren’t blocking off short bursts of time at different portions of the day to complete tasks. Having a uniform focus time realigned schedules.”

The payoff has been tangible. Increased productivity and concentration without interruptions has led to improved quality of work, reduced stress and more innovative solutions, she adds. 

Do Bare Minimum Mondays work?

Small business owners and leaders might have more control over their schedules to give Bare Minimum Mondays a go without permission from a boss. Stephanie Malia Krauss, a consultant and author based in Illinois, has been “safeguarding” her Monday mornings to do tasks that feel right to her—bullet journaling, confirming upcoming meetings, scanning the news, meeting with her assistant about the week and more. 

She says it’s working. “Instead of explaining why I’m unavailable, it’s held as an existing commitment on my calendar, so I just tell people I’m busy (which I am). I find it absolutely essential to my overall productivity and enjoyment,” she says. 

Cindy Marie Jenkins, based in Orlando, Florida, is a counselor, writer and editor who works from home. She takes advantage of the time to clear her slate from the previous week. “So much of my time is centered around other people: my kids, my clients, my students, my husband and family visits. I have a luxury in that I work from home and can catch up any time of day, so I tried [Bare Minimum Monday (BMM)] as a way to make sure I continue to prioritize my work and my dreams on one day a week.”

But Bare Minimum Mondays don’t just mean doing less and putting off the hard tasks. For others, Blake explains, Mondays might be your prime creativity hours.

“One of my favorite experiments in my business is called Made By Monday. Taking a page out of the Brian Tracy classic, Eat That Frog!, I did the opposite of BMM by batching my most important, creative work projects for Monday—the sense of accomplishment, momentum and freedom lifted my spirits for the rest of the week,” she says, a concept she speaks to more in a recent podcast. 

How to get started

Goad gives employers who have teams wanting to try Bare Minimum Mondays some guidelines. Here’s what she recommends:

• Make it clear to employees that focus time is important and that interruptions should be minimized during these periods.
• Help your employees minimize distractions by encouraging everyone to turn off notifications and close unnecessary applications while working during focus time.
• Remind everyone to respect focus time by avoiding interruptions or distractions during these periods.
• Give your team opportunities to provide feedback and be flexible upfront.

The real proof that a Bare Minimum Monday-style focus time is worth it, for Goad, is in an epiphany and not in productivity data alone. “I think the biggest impact so far has been the realization among the team that scheduling time to think about the work is as important as scheduling time to do the work,” she says.

Photo by Jelena Stanojkovic/Shutterstock

When Gaby Natale looks back and connects the dots of her own life story, she sees a thread uniting her experiences. “As a journalist, as an immigrant, as an author, as a speaker, the commonality is a story of breaking barriers,” she says.

The Argentina-born author, entrepreneur and popular SuperLatina TV show host and executive producer calls this breaking of barriers part of the “pioneer spirit.” She often says that being a pioneer is the story of her own life.

“As a journalist, I am the first Latina to win three daytime Emmys back-to-back,” she explains. “As an author, I am the first Latina author published by the Leadership Division of HarperCollins, and as a speaker, way, way too many times I am either the only woman or the only Latina or the only woman of color, and for sure the only one with this accent.”

“It was a long road of embracing my uniqueness and celebrating my uniqueness,” Natale reflects. “The more comfortable I felt in my own skin and with who I was, the better things went for me.”

‘From the carpet warehouse to the red carpet’

Natale moved to the U.S. after earning a master’s degree in journalism in her native Argentina, which had fallen into an economic crisis. Following a short stint with TV Azteca in Mexico, she took a job as a news anchor with Univision in Texas. In her book, The Virtuous Circle, she describes the “high profile and low pay” work of small-market anchoring as well as the four-year process to obtain residency she and her husband endured. 

That’s when the pair decided to start their own business, beginning with a TV show dedicated to the Latino audience. She took a teaching job at the University of Texas to make ends meet, and in December of 2007 the two launched SuperLatina out of a carpet warehouse in Odessa, Texas with the help of a local TV station.

“From the Carpet Warehouse to the Red Carpet” (parts one to three) is the catchy title she gives in her book for what came next. While not a completely straight line, her path led to wider renown and success, including historical consecutive daytime Emmys for Outstanding Daytime Talent in a Spanish Language Program (2016 and 2017) and Outstanding Entertainment Program in Spanish (2016).

“So many times, we don’t put ourselves, our talent, our work or whatever out there just because we want to protect ourselves from rejection,” she notes. “The moment we change our relationship with rejection is the moment we expand our possibilities.”

“Your most creative work will never come as a by-product of telling yourself something awful or telling yourself that you’re undeserving of good things in this life.”

Leaders come in all forms, according to Gaby Natale

Believing in yourself, not fearing rejection and celebrating your uniqueness are all key themes in Natale’s work as an author, host and motivational speaker. Leaders, or pioneers, she insists, “come in all forms, shapes, sizes, ages, genders and also accents, because we can all sound different. And we all bring value to wherever we are.”

For The Virtuous Circle, she interviewed Latino and other groundbreakers to find lessons in overcoming adversity and achieving dreams. “Pioneers are not extraordinary people. They are ordinary people who chose to see themselves and the world in an extraordinary way, and in that shifting consciousness is where the trajectory of their life changes.”

It’s an empowering message that might explain the emotional reaction people often have to Natale’s inspirational speeches. Recorded videos of her talks, including a TEDx Talk and a range of corporate and conference speaking engagements, show people standing, laughing and applauding, arms in the air. 

She describes audience members coming up to her in tears after hearing her speak, relieved to finally see someone who looks or sounds like them on a big stage, in a leadership position.

Moving the world forward

Yet Natale believes her message of embracing your uniqueness, being comfortable in your own skin and knowing that you bring value and a fresh perspective to wherever you are is “universal.” It’s applicable not just to Latinas but to “people from all walks of life.” 

“It takes a lot of work to do the inner work, and it’s never-ending sometimes,” she admits. “But to do that work is so worth it because, whatever you do, you’re going to have a much larger impact. And there’s nothing that’s going to connect in a more powerful way than something that comes from a place of truth.”

In fact, changes happen when people do the inner work, push themselves outside of their comfort zones and open themselves up to “the possibility of doing something no one like you has done before”—at whatever scale, personal or public. If we are satisfied with emulating what’s already being done, then the status quo becomes our “best case scenario.” 

“Every time you choose to pioneer, you move the world forward,” Natale is fond of saying. As she connects the dots of her own life story, she continues to work in that direction.

5 questions for Gaby Natale

Q&A has been edited for clarity and length.

Q: What is one achievement you’re most proud of?

A: My resilience, because I had to adapt very fast to a lot of changing environments.

Q: One piece of advice you’d give other women?

A: I would tell them that you probably should charge more. Don’t be afraid to use your voice. And start using sunblock when you are very young.

Q: One living woman you look up to?

A: I like Jane Fonda. I like Oprah. I like Dolores Huerta. 

Q: One historical woman you look up to? 

A: I like eclectic women. I like women who have a mix of everything, and they really don’t fit completely in every category. I like Frida Kahlo. María Félix—she was a superstar in the Golden Age of Mexican movies. Tita Merello—she broke barriers in the male-dominated world of tango. 

Q: What is one message you would tell your younger self?

A: I would say trust more in your capabilities. You may not have the answer now, but you have the tools to figure it out.

Photo courtesy of Gaby Natale

We’ve all learned to be resilient. COVID taught us that if nothing else. We’ve learned to get back up after a setback, keep pressing forward, put in the time, do the work and carry on. The problem is, that’s no longer enough. 

Think back to a couple of months ago, before the holidays. You were trying to wrap up a million projects at work before heading out on vacation, while juggling shopping for presents, preparing to host your relatives or travel. Your attention was divided as you bounced from task to task. You might have lost your temper, forgotten recent conversations or slept poorly. 

Burnout can limit adaptability.

This happens to many of us throughout the year. A recent McKinsey Health Institute survey found that, “On average, a quarter of employees [from the 15 countries surveyed] report experiencing burnout symptoms.” 

To exacerbate the problem, much of what we’re facing today may be unfamiliar—supply chain challenges, economic uncertainty, accelerated adoption of technology in business. We need to be able to think with an open mind, develop awareness, learn how to regulate stress and emotions, access the executive functioning part of our brain, innovate and learn to succeed in high-stakes, unfamiliar situations. 

According to scientific research, when our brains predict danger, our “fight-or-flight” response is triggered. As stress rises, the prefrontal cortex—which is involved in executive functions like planning, working memory, emotion processing and cognitive flexibility—can become challenged. At the very moments when we most need to learn and adapt, we physically can’t. 

What is deliberate calm?

The good news is there is a way to interrupt this cycle, make better decisions under stress and lessen the experience of burnout: deliberate calm. “Deliberate” refers to the choice you have in how you experience and react to any given situation. “Calm” refers to staying focused and present under pressure, amidst volatility, without being swept away by your instinctive reactions. Deliberate calm improves your ability to rise to the occasion and act with intention and purpose during the most stressful, unfamiliar situations we can imagine. 

Benefits of practicing deliberate calm

If you learn to practice deliberate calm, you’ll first learn to achieve dual awareness—an understanding of what you’re thinking, feeling and experiencing on the inside and what’s happening around you, on the outside. You’ll learn to read situations objectively to determine what’s most needed in each one and avoid falling into your reflexive traps. 

Next, through the practice of deliberate calm—and it is a practice that must be done regularly over time—you’ll build emotional self-regulation skills and learn agility, even during periods of high stress. 

This approach goes beyond the familiar and important idea of resilience (“the ability to bounce back,” according to Forbes). It fosters adaptability, which is more about taking a challenge and turning it into an opportunity to advance (bouncing forward). “In the workplace, higher levels of adaptability are associated with greater levels of learning ability and better performance, confidence and creative output,” according to a McKinsey article. In fact, adaptability is an important factor of individual performance. Adaptability is also crucial for psychological well-being, linked to higher levels of overall life satisfaction and improved mental health. 

Deliberate calm teaches adaptability skills, and we have seen precisely these outcomes in our work with global companies. Through deliberate calm, we can change admiration into action and accomplishment. 

Photo by fizkes/Shutterstock

To create anything — a poem, a painting, a theorem, a garden — is not to will something new into being but to surrender to the most ancient and alive part of ourselves — the stratum of spirit vibrating with every experience we have ever had, every book we have ever read, every love we have ever loved, every dream we have ever dreamt. It is a process that requires great strength and great patience, for it asks of us to quiet the din of demand and break free from the straitjacket of habit in order to make audible the inner voice whispered from the depths of life, wild and free. “The most regretful people on earth,” Mary Oliver wrote as she contemplated creativity, “are those who felt the call to creative work, who felt their own creative power restive and uprising, and gave to it neither power nor time.”

How to live into our creative power is what improvisational violinist and computer artist Stephen Nachmanovitch explores in his classic Free Play: Improvisation in Life and Art (public library), published the year I was born.

Writing in the spirit of Lewis Hyde’s The Gift, Nachmanovitch considers a common stage of the creative process — what the polymathic mathematician Henri Poincaré called “sudden illumination” and the physicist Freeman Dyson called “a flash of illumination” — and offers an essential guardrail against the mythos of such Eureka! moments:

The literature on creativity is full of tales of breakthrough experiences. These moments come when you let go of some impediment or fear, and boom — in whooshes the muse. You feel clarity, power, freedom, as something unforeseeable jumps out of you. The literature of Zen… abounds with accounts of kensho and satori — moments of illumination and moments of total change of heart. There come points in your life when you simply kick the door open. But there is no ultimate breakthrough; what we find in the development of a creative life is an open-ended series of provisional breakthroughs. In this journey there is no endpoint, because it is the journey into the soul.

[…]

Our subject is inherently a mystery. It cannot be fully expressed in words, because it concerns the deep preverbal levels of spirit. No kind of linear organization can do justice to this subject; by its nature it does not lie flat on the page. Looking at the creative process is like looking into a crystal: No matter which facet we gaze into, we see all the others reflected.

Echoing Emerson’s admonition against the cult of originality — an admonition Nick Cave would amplify two centuries later — Nachmanovitch examines the prerequisites of creation — “playfulness, love, concentration, practice, skill, using the power of limits, using the power of mistakes, risk, surrender, patience, courage, and trust” — and adds:

The creative process is a spiritual path. This adventure is about us, about the deep self, the composer in all of us, about originality, meaning not that which is all new, but that which is fully and originally ourselves.

But there come moments in life when some monolith of agony or apathy lodges itself in the middle of the spiritual path, leaving us too painfully cut off from ourselves to create. We may call this creative block, we may experience it as depression, but no matter the conceptual container, the ineffable stuff inside pulsates with aching unease. In such moments, there is no way out we can claw our way to — there is only the soft allowing of the passage through. Echoing Henry Miller’s insistence on the value of surrender as an antidote to despair, Nachmanovitch writes:

Faithfulness to the moment and to the present circumstance entails continuous surrender. Perhaps we are surrendering to something delightful, but we still have to give up our expectations and a certain degree of control — give up being safely wrapped in our own story. We still engage in the important practice of planning and scheduling — not to rigidly lock in the future, but to tune up the self. In planning we focus attention on the field we are about to enter, then release the plan and discover the reality of time’s flow. Thus we tap into living synchronicity.

[…]

Only unconditional surrender leads to real emptiness, and from that place of emptiness I can be prolific and free. We create and respond from the wonderful empty place that is generated when we surrender.

With an eye to intelleto — Michelangelo’s notion of visionary intelligence beyond rational thought, capable of seeing beyond the veneer of appearances — and temenos — the magic circle of ancient Greece, demarcating a sacred space for play that summons the extraordinary — Nachmanovitch offers concrete strategies for active surrender:

When you are stuck, meditate, free associate, do automatic writing, talk to yourself and answer yourself. Play with the blocks. Stay in the temenos of the workplace. Relax, surrender to the bafflement; don’t leave the temenos, and the solution will come. Persevere gently. Use intelleto, the visionary faculty. Stay close to the zero mark; indulge neither in great highs nor in great lows. The depths are obscured in us when we try to force feelings; we clarify them by giving them adequate time and space and letting them come.

In a sentiment embodied in Pablo Neruda’s lovely childhood memory of the hand through the fence, Nachmanovitch considers the ultimate impetus of why we are called to create at all:

Beyond the drive to create is yet a deeper level of commitment, a state of union with a whole that is beyond us. When this element of union is injected into our play-forms, we get something beyond mere creativity, beyond mere purpose or dedication; we get a state of acting from love. Love has to do with the perpetuation of life, and is therefore irrevocably linked to deeply held values.

Complement these fragments of the altogether vitalizing Free Play with poet Diane Ackerman’s soulful inquiry into the spiritual and creative rewards of deep play and violinist Natalie Hodges on improvisation and the quantum of consciousness, then revisit some life-tested advice on getting unstuck from working artists, working writers, and Lewis Carroll.

Be it anxiety, overthinking, or unexpected sadness, it’s totally normal to struggle with your mental well-being. It even happens to someone as accomplished as world champion skier Lindsey Vonn. 

But the good news is, there are plenty of simple, effective tips on how to improve your mental health. And who better to learn from than someone who has faced her fair share of challenges on and off the slopes?

On her journey to become the most decorated American ski racer in history, Lindsey struggled with depression and anxiety. And even at the pinnacle of her success, she was often battling her own darkness when learning what it takes to become a champion.

In a heartfelt conversation on The Mindvalley Show with Vishen, Lindsey shares her top tips and strategies for overcoming mental health issues and living life in the best way she can. 

“You’ve got to survive, so you’ve got to figure out a way,” she kindly reminds everyone. So whether you’re looking for some mental health tips or just want to read an inspirational story, Lindsey offers powerful insights on what it means to live wholeheartedly, embracing both shadow and light.

Listen to the full podcast episode here:

1. Learn the Truth About Grit

Learning to develop an attitude of grit is one of the highest predictors of success. This quality is important because it teaches you that the things you’re passionate about are linked to progress and evolution rather than the mere feeling of accomplishment.

Science also backs up this fact—studies have shown that grit is essential when you have the desire to achieve anything. Whether it’s incorporating a new habit, dismantling a toxic emotional pattern, or challenging your body to push its limits, the ability to persevere consistently represents the most valuable thing that will reap results.

Take Lindsey’s example: after setting the intention to become an Olympic ski racer at the age of nine years old, nothing stopped her until she brought life to all of her dreams, in the face of any adversities that came along the way.

You may have to learn these lessons of grit the hard way sometimes. Though it won’t be easy, it can become one of the key components of your success story. And it may serve as inspiration on how to improve your mental health.

Lindsey Vonn’s tip: “Grit is a combination between passion and perseverance for a singular goal. And the goal isn’t to have it all, but to get really clear on the things you do want, so you can make the right choices.”

2. Focus on Consistency

Doing something on a regular basis, no matter what life throws your way, can positively impact your overall well-being. Most Olympic athletes and high-achievers see it as a foundation for success.

In fact, a 2018 study conducted at two universities in China found that consistency has a significant influence on mental health. Postgraduates who persevered in keeping healthy habits not only reported better clarity and focus but also had greater academic achievements overall.

For Lindsey, there were times where she struggled with episodes of depression and felt isolated, especially when moving away from home at a young age. However, in the midst of all the chaos, there was one thing that gave her structure and stability through it all: skiing.

Lindsey Vonn’s tip: “Skiing was a great outlet. A constant. A rock. Something to rely on.” And it allowed her to work on understanding how to improve her mental health.

3. Understand the power of calculated risk

Jumping headfirst into the unknown can be daunting, especially when anxiety starts to take hold. And when you don’t have a set of grounding techniques, it may feel like you’re spinning down a rabbit hole of overthinking.

Taking calculated risks is essential to moving forward. The power of this lesson lets you cultivate not only mental strength but also the ability to let go of control and trust that it all works out for the best.

Sometimes taking a leap of faith that previously seemed terrifying can make space for incredible gifts from the unknown. It doesn’t mean that being detail-oriented and a great planner won’t help you along the way, but there should be enough trust in the Universe to feel reassured that you’re being supported.

That’s where Lindsey has the edge. In the interview, she jokingly says that she might lose a fortune, “but my knees will still be intact.” And with this mindset, she managed to achieve her biggest dreams and manifest her full potential.

Letting go of your mind’s desire to control everything seems scary and overwhelming, but it has positive effects on your overall happiness and life perspective. See how it all may work out for you, too.

Lindsey Vonn’s tip: “You just have to keep an open mind and take the ego out of the equation.” 

4. Ask for Help When You Need It

There may have been a stigma in the past around seeking help from a professional. But fortunately, nowadays, that kind of shame is slowly but surely disappearing from the collective mentality.

Closing a chapter of your life may feel like a loss of identity, no matter what you had to let go of. It can be about a life-long relationship, changing your career, or sending your little one to college (who’s apparently not so little anymore).

However, by beginning your healing journey, you might discover that owning your true needs acts as the foundation for building confidence, and going to therapy can be part of a fulfilling self-love routine.

What Vishen, founder of Mindvalley, highlights in the podcast episode is that most highly successful people hire coaches or therapists to help them navigate difficult situations. 

Even in those crucial moments when depression may seem like a black hole of utter despair, you can still learn how to improve your mental health without medication—by having the right guidance and assistance.

Lindsey Vonn’s tip: Therapy helped her discover who she truly is, especially after retiring from being an Olympic athlete. So taking cue, being open to receiving help when you need it the most can be life-changing. 

5. Live With Passion and Purpose

As the saying goes, when you say yes to life, life says yes to you. So living with passion and purpose is one of the best tips out there on how to improve your mental health and overall quality of life.

In fact, studies have concluded that “passion contributes to sustained psychological well-being while preventing the experience of negative affect, psychological conflict, and ill-being.” So don’t be afraid to explore the world and look for whatever it is that ignites the true fire within you.

For Lindsey, she learned to cultivate so much passion for every single day of her life. And a fundamental rock in her mental well-being is knowing that she will make any choices that she needs to live the happiest life she is capable of. 

Lindsey Vonn’s tip: “I always make the best decisions I can, and I live with no regrets.” And even when you go through the hardships of finding yourself again, trust that your inner guidance and wisdom will reveal the way. 

Let Your Greatness Radiate From Within

Learning how to improve your mental health and owning your true greatness will make you stand out in the world. You may fall in love with life again and pursue your most burning desires.

Of course, it’s often easier said than done. But the beautiful thing about this healing and self-discovery journey is that you don’t have to be alone along the way. The right guidance will make you feel supported on your path.

And if you’re looking for a place of assistance and support, Mindvalley is here for you. By claiming your free access, you’ll open the door to transformation and powerful insights. And you’ll also get the chance to explore:

• A whole library of podcasts sharing wisdom on self-love, incredible relationships, financial abundance, and mental health tips from top-leading experts.

• Guided meditations to help you release any mental blockages and tension on your journey of self-actualization.

• A community of like-minded people who are as ready to take on the world as you are.

There’s no reason to hold back from unlocking your full potential. Your best life is waiting for you.

Welcome in.

There’s no denying that money is a major part of life. And while we all can’t be Scrooge McDuck and have a pool of gold coins to dive into, we sure have the opportunities to have the financial security he does—that’s where exploring passive income ideas can really help.

The reality is, we live in a world where economy and volatility are often used in the same sentence. A second (or third) job can lead to mental, physical, and emotional burnout. So having a stream of revenue on autopilot can provide the protection you need from economic uncertainty.

“It’s so important for [you] to be financially educated and financially independent,” says Jaspreet Singh, CEO of Market Briefs and host of Minority Mindset on YouTube, in an interview on The Mindvalley Show with Vishen. “Because if you’re not, you’re relying on somebody else, like maybe the government or any other entity, [and] then it puts you in their hands.”

So whether you’re looking to quit your day job, pay off debt, or simply build wealth for your future, understanding the ins and outs of passive income can change your life.

What Is Passive Income?

As its name suggests, passive income is a stream of wealth earned without any active involvement on your part. It can come from a variety of sources, such as rental properties, dividend-paying stocks, interest-bearing accounts, and business investments. 

The beauty of it is, you break free from the time-for-money trap that traditional active income requires of you. Instead of trading hours of your life for a paycheck, passive income allows you to earn money “while you sleep.” In other words, it’s financial abundance without having to constantly trade your time for it.

[Passive income] is income that you can get without doing anything.

— Jaspreet Singh, CEO of Market Briefs and host of Minority Mindset

Don’t mistake it for extra income from side hustles, though. A lot of people set up a product page on social media or an online marketplace and assume that the stream of income will magically flow. Most of these businesses end up shutting down because they still require time-for-money.

Only 20% of American households earn passive income through dividends, interest, or rental properties, according to Census Bureau data. But if you want to get in on the game, there are plenty of passive income ideas that can help you join the ranks of the financially secure.

What Are Some Passive Income Ideas?

“Recessions and market crashes are scary, and they can be painful for the majority of people,” says Jaspreet, “but they also create the most opportunities if you know where to look.”

In his sit down with Vishen, he provides some effective ideas for passive income based on his own experience. You can listen to the whole interview for more insights:

In the meantime, here’s a list of how to create passive income ideas to get you started:

1. Rent out your property

Buying a property doesn’t necessarily mean you have to live in it. It can also make you extra money with a rental property that can bring in a steady stream of income every month.

Granted, buying to rent can be a huge investment. But, taking a cue from Jaspreet, opportunities are there for the grabbing.

The host of Minority Mindset purchased a condo for only $8,000 in 2012, when the original price was $150,000. He explains, “The reason why I was able to purchase it that cheap was because of the real estate crash a few years prior.” 

And when you’re able to seek out real estate investments like Jaspreet, you can leverage them to your advantage.

What to keep in mind: There are landlord-tenant laws in most countries, so you may need certain skills to be a successful landlord. You need to be able to find good tenants, set fair rents, and maintain the property.

With that being said, you can read up on the subject or hire a property management company to take care of the day-to-day tasks for you.

2. Invest in dividend-paying stocks

One of the more popular passive income ideas to build wealth is investing in dividend-paying stocks. It’s when you become a shareholder in a company and receive a portion of its profits on a regular basis. 

For example, you can buy shares of Apple, whose annual dividend yield is around 0.5%. That means if you were to hold a single share of Apple stock for a year, you’d earn about $0.88 in dividends for that year. 

What to keep in mind: Several factors contribute to the annual payout: the current dividend yield, the dividend payout ratio, and any changes in a company’s stock price. And more importantly, remember that stock prices can be volatile; there’s no guarantee that the payout will remain the same in the future.

3. Invest in a high-yield savings account

Savings allow you to be prepared for the unexpected. Moreover, they help you achieve your financial goals, reduce debt, and plan for retirement. 

However, according to Jaspreet, the interest rate on your savings is often less than inflation, which means “the value of savings is literally becoming less every single day.” He adds that the purpose of traditional savings accounts is not to make you wealthy but rather to protect you in emergency situations.

With that being said, what can help you earn money? A high-yield savings account. 

It’s similar to their traditional counterpart, except they offer higher rates. And as one of the best passive income ideas, investing in this type of savings allows you to easily access it if you ever want to transfer more money or need to tap into it.

What to keep in mind: Interest rates can fluctuate over time, and high-yield savings aren’t immune. While you’d still earn money on your savings, the ups and downs of interest rates mean that the income stream won’t always be the same.

4. Affiliate marketing

The basis of affiliate marketing is that you promote other people’s products and earn a commission on sales.

For example, if you have a blog, YouTube channel, or email newsletter that focuses on business ideas for women, you may want to partner with a company that has products for that audience. It could be anything from sportswear to feminine hygiene; you could create content around that product and encourage your readers to buy it.

There are huge advantages to being part of an affiliate program. One of them is the upward trend of this type of passive income—so much so that 81% of advertisers and 84% of publishers use affiliate marketing, according to a Forrester report.

What to keep in mind: “Successful affiliate marketing requires building a relationship of trust and providing value to your audience,” says Hans Baetsen, senior partnership specialist in affiliate marketing at Mindvalley. He adds that you should provide authentic promotions, listen to your audience’s feedback, provide an affiliate disclaimer, and use multiple channels to maximize your results.

6. Online courses

Here’s a grand idea: Get paid for what you know. That’s what creating an online course can do for you, especially with the increase in the popularity of online learning.

The thing is, we all have something of value that we can teach others. Take, for instance, Jimmy Naraine, trainer of Mindvalley’s Course Pro Quest. He started teaching confidence and self-esteem courses on Udemy, eventually becoming an award-winning educator as well as a Udemy partner.

There are several platforms you can use. You can teach on Udemy, LinkedIn Learning, or Teachable, or alternatively, you can start a YouTube channel. Whatever you’re most comfortable with—the choice is yours.

What to keep in mind: If you’re hesitant to create an online course because there’s fear, Jimmy has advice for that: “I could probably spill something on me, I could trip, and it doesn’t matter as long as I give you value.”

7. Sell your AI-generated creations

Businesses often need visuals for collateral like marketing campaigns or social media posts. So if you’re looking for passive income ideas with little money and have a knack for creating visuals via AI, you can monetize your passion by selling them online. 

The process is relatively simple: 

• Find an AI program that provides a text-to-image service, like Midjourney, Canva, or Adobe Firefly.
• Generate the images you want.
• Find a website you like, such as Shutterstock, Adobe Stock, or iStock, to sell your creations on.
• Upload your images.

Every time someone downloads one of your images, you earn a commission.

What to keep in mind: It may take some time to build a substantial portfolio and earn income. However, its potential is significant, so keep sharing your creativity with the world.

8. Sell designs online

One unique business idea that relies on your artistic talent is selling designs online. There are a few ways to do this:

• Print-on-demand. You create your designs and upload them to a supplier’s website so that they can be printed on products like t-shirts, phone cases, mugs, and so on. It’s essentially on a per-order basis, customized to the customer’s preferences but under your own brand name.

• Digital downloads. You can often find this on Etsy or Creative Market. This option allows customers to purchase your designs, download them, and use them for their own projects. 

This option can help put your artwork out into the world, earning passive income as a result. 

What to keep in mind: Creating and selling designs online isn’t a touch-and-go type of project; it requires some upfront effort. That includes building a portfolio, establishing your brand, and marketing your work.

9. Write an ebook

Writing is a great way to turn your knowledge, experience, or passion into something profitable. And with the rise of digital publishing, it’s incredibly easy to become an author and share your work with the world.

Your book could be about anything, from your cancer journey to how to attract money. The topics are endless.

“Writing ebooks is a very simple way to test the market and find a niche that works for you,” explains Kerry Fisher, author of The Extraordinary Living Series. She adds that it can be less than 100 pages, but put something out there to “test the market and see what’s resonating with your audience.”

Choose a topic that you’re knowledgeable about and that has a clear audience. Conduct research to make sure your topic is in demand and there’s a market for your book. Then, create an outline and start writing.

What to keep in mind: Like selling designs, this type of passive income does take upfront effort. People need to know about your book, so marketing and promoting it is an important initial step so that you can enjoy the royalties later.

10. Sell NFTs

Non-fungible tokens, better known as NFTs, have gained so much popularity as a way to sell digital artwork, collectibles, and other digital assets. Think Justin Bieber’s Bored Ape. Or Reese Witherspoon’s World of Women. Or Mindvalley’s NFTs (for which the proceeds go to support Ukraine).

The idea behind this cryptocurrency is that it represents ownership of a specific digital asset. And as an artist, you can create your own and sell them on various NFT marketplaces.

What’s interesting is that you retain ownership of the original digital asset. So if it increases in value over time, you can continue to profit from its sale.

What to keep in mind: Because it exists on a blockchain, it’s important to be knowledgeable about this type of technology. Plus, there’s a lot of competition in the market, so it can be difficult to get noticed by buyers.

3 Tips for Passive Income Stream From Jaspreet Singh

Living from paycheck to paycheck is not an ideal lifestyle. So having financial freedom is essential to being able to live life on your terms.

That’s why having a continuous cash flow is so great. Even in the most volatile economy, it can help you achieve your goals and keep the stress of financial instability off your shoulders.

Knowing how to create passive income ideas is good—it’s like having a car. But what’s going to get you from good to great is knowing how to move the car.

That’s where Jaspreet’s tips come in handy. And if you’re ready to take control of your financial future, let’s take a closer look at what he has to say.

1. Cultivate a “minority mindset”

It’s all about a “minority mindset,” according to Jaspreet. It’s nothing to do with ethnicity or the color of your skin, but rather it’s about thinking differently than the majority of people by “looking for the opportunity instead of worrying about all the problems.”

It empowers you to overcome your money wounds. As Ken Honda, Japan’s “Zen Millionaire” and trainer of Mindvalley’s Money EQ Quest, says, “Worrying about money is an addiction that keeps you from focusing on what else is going on in your life.”

What’s more, it promotes a mindset of abundance. So when the opportunity strikes, especially during economic recessions, you’ll be aware of the many opportunities to jump on—kind of like a Black Friday sale, but for investors.

Jaspreet Singh’s tip: “When you know where the opportunity is, you can capitalize on it, and this is where more millionaires are made than any other time.”

2. Get financially educated

Being “financially educated,” according to Jaspreet, means knowing two things:

• How to analyze an investment and
• Knowing what you want to buy.

It’s about understanding budgeting, saving, investing, and debt management. On top of that, it’s about being able to apply that knowledge in your everyday life.

And it’s an important aspect to apply to your passive income ideas. Moreover, it’ll allow you to make informed decisions about your money and take control of your financial future.

Jaspreet Singh’s tip: “At the end of the day, time in the market beats timing the market many, many, many times over, meaning if you hold your investments for long enough, there will, the majority of the time, if you have a good, strong fundamental investment, [be a] win over the long term.”

3. Be prepared

Part of being financially educated is being prepared to pounce on opportunities when they present themselves. And to do so, you need to have the capital, cash, or access to cash. 

After all, you can’t buy an $8,000 condo below market value like Jaspreet did if you don’t actually have the $8,000.

So what’s the plan of action? Put money into your savings. If it’s traditional savings, great; if it’s high-yield savings, even better.

Jaspreet Singh’s tip: “When times are okay, start putting cash aside [so that] when you have the resources, you can capitalize on the opportunities that might come your way.”

4. Bonus: Know yourself

In his interview on The Mindvalley Show, Jaspreet emphasizes the importance of really knowing yourself. It’ll help you understand why you make the decisions you do and how you react to situations in the market.

Your money—and hence your life—is a reflection of your beliefs about money.

— Ken Honda, trainer of Mindvalley’s Money EQ Quest

If you’re not an entrepreneur, he advises against making a career change and building a business. Instead, his suggestion is to “look for opportunities in the stock market or the real estate market, potentially the crypto market.” 

But each and every one of us is unique. We’re not all going to be gung-ho about buying Coca-Cola stocks, diligent enough to research each product or service, or have the patience to hang tight through an economic downturn.

Jaspreet Singh’s tip: “This is where you have to know yourself. If you hate crypto, don’t invest in crypto; if you hate real estate, don’t invest in real estate; [and] if you hate the stock market, don’t invest in stocks. 

We all have our own interests, and depending on where we are in our lives, we have to figure out what aligns with our lifestyle, our goals, and our risk tolerance.”

Make Your Money Work for You

Having a secondary income stream can be a game-changer on your road to financial freedom and stability. From investing in dividend-paying stocks to creating an online course, there are numerous passive income ideas to choose from.

If you’re looking for guidance on how to boost your financial IQ and unlock the power of passive income ideas, you can learn from Ken Honda in his Money EQ Quest on Mindvalley. He’ll guide you with practical tips and strategies to build a healthy relationship with money, as well as a “minority mindset.”

Over 280,000 students have taken his program, and it’s made an impact on many, like this self-mastery coach:

I was able to see how my relationship with money was represented in many other areas of my life, including my business, my health, and the relationships I have with those I am inspired to live life with. The concept of being happy is a state of consciousness that permeates my entire life, thanks to this course.

— Tracey Knight, self-mastery coach

It’s truly life-changing. The best part is, you can sample lessons from it by unlocking your free access.

And just like how your passive income ideas are great investments for your future, an investment in you is personal growth, which can pay dividends for a lifetime.

Welcome in.

Tantrums. Incessant whining. Crying. “No! I don’t want to go to bed!”

These are often the things parents put up with many nights in their efforts to get their kids to sleep. It’s a struggle that has been immortalized in popular culture, from Peter Pan to Monsters, Inc. But as fun as it may be to watch it on screen, the reality is, bedtime can be a real nightmare.

That’s why establishing a good bedtime routine for kids is essential, not just for the child’s well-being but for the parent’s sanity too.

So what can you do to get some peace and quiet at the end of the day? That’s something Andrew Newman, founder of Conscious Bedtime Stories, is an expert at.

In the Little Human’s Bedtime Connection Rituals program by Mindvalley, he shares how an ideal bedtime routine for kids can foster a conscious connection between you and your child. Because the thing is, we all know how important getting quality rest is. But it’ll take some effort on your part, as the parent, to get there.

Why Is a Bedtime Routine for Kids Important?

It’s no secret that, as a society, we’re sleeping less and less. New-fangled gadgets with blue lights and late-night Netflix binges are just a few culprits.

If there’s one challenging thing all parents face, it’s a cranky kid in the morning. And the kid can’t be blamed, really, because even adults wake up on the wrong side of the bed when they don’t get their beauty sleep.

Children’s anxiety and inconsistent sleep schedules make it hard for them to get a good night’s sleep. This, as you might expect, can cause a lot of problems.

There’s a ton of research out there to support this. One study, in particular, found that “children who get an insufficient amount of sleep in their preschool and early school-aged years have a higher risk of poor neurobehavioral function at around age 7.”

The great thing is, a bedtime routine can help your child wind down for the night. It’s predictable. It’s consistent. And according to Andrew, it sets them up for how the next day’s going to be.

5 Little-Known Benefits of a Bedtime Routine for Kids

“Everything you do, you do better with a good night’s sleep,” as Dr. Michael Breus, better known as The Sleep Doctor, says. And with good reason.

Having a sleep schedule has many benefits, the most obvious being an increase in sleep quality and a decrease in morning grumpiness. But what about the ones that aren’t so obvious? 

So let’s take a look at five surprising, science-backed benefits of sticking to a nightly routine:

1. Improves emotional regulation

When we, as parents, are well-rested, we tend to be in better moods. The same goes for our children.

Research shows that a good bedtime routine for kids can help them learn how to regulate their emotions and feel more in control of their feelings. Case in point: 

• A study published in Sleep Medicine found that with a nightly ritual, the children had more positive moods in the morning.

• Another study found there was “increased emotional and behavioral difficulties” for the children who didn’t have a regular bedtime or had changes in their schedules.

When a child knows what to expect, like reading a book or taking a bath, they’ll feel more secure. This helps them feel more in control and confident in their environment, which can improve their emotional health in the long run. 

2. Boosts language development

Think back to when you were young and your parents would read a book to you before bed—Oh, the Places You’ll Go!, Where the Wild Things Are, Harold and the Purple Crayon, and countless others. 

While they may just be a few simple pages of beautifully imagined tales, bedtime stories for kids are a great way to expose them to language. 

According to a study on language-based bedtime routines, the researchers found that singing, reading, and storytelling before sleep can have a significant impact on a child’s language abilities and vocabulary.

Not only that, reading with your child can allow you to ask questions, discuss the story, and pique their creativity. And it can also encourage a love of learning and reading, which can benefit them academically.

3. Increases academic performance

A consistent nighttime routine equals a good night’s rest. Proper sleep equals brain development and functioning. And that translates to better concentration and focus, which can help improve their academic performance.

In fact, researchers at McGill University and the Douglas Mental Health University Institute in Montreal found a link between better sleep quality and higher grades. Their results show that kids who got a good night’s sleep did better in math and languages.

As Dr. Breus says, “You can last three days without water, thirty days without food… You can last seven days without sleep.” So make sure your child gets some.

4. Enhances creativity

Imagination is the beginning of creation, according to playwright George Bernard Shaw. And he’s on point. 

Drawing, storytelling, or imaginative play can stimulate their minds and boost their creativity. Plenty of research has shown it, including a 2022 study that shows how vital sleep is to creative performance. 

That’s why, in the Little Human’s Bedtime Connection Rituals program, Andrew suggests parents spend the last 20 minutes of the day snuggled in bed, connecting with their children over a great story.

5. Strengthens parent-child bonding

We sometimes go to sleep with unresolved issues from the day, whether it be something that happened at work or a spat with our partner. And when we wake up the next morning, those issues are still there.

That’s why Andrew has this saying: “The last 20 minutes of the day actually belong to tomorrow.”

“If we want tomorrow morning to start off great, we can set that up as we go to sleep,” he says. “We want to clear out the difficult moments for us as adults, [and] we want to model that in a way that our kids are getting the same experience.”

One research study suggests that regular nighttime routines can help reduce stress for parents. In turn, it can positively affect their child’s emotions, behavior, and readiness to learn. 

Bedtime Dos and Don’ts

A very common question among parents is, “How do I establish a bedtime routine for my child?” There are some dos and don’ts to keep in mind. 

Here are a few to help you establish one for your child:

• DO be consistent, even on weekends. Children thrive on routine and structure. So having a regular sleep and wake-up schedule helps regulate their body clock and improves their overall well-being.

• DO establish clear boundaries. This includes setting limits on activities before, such as no screen time or rough play. A bedtime routine chart for kids is a great way to define what’s expected of them before going to bed, such as brushing their teeth and putting away toys.

• DO create a calm, soothing environment. You can create this ambiance with soft lighting and white noise, as well as setting the thermostat to the cool, comfortable temperature of around 65-70°F.

• DON’T use any gadgets. The blue light from electronic devices can suppress the production of melatonin, the hormone that regulates sleep. So if they’re on their iPad or phone, it can make it harder for them to fall asleep and stay asleep.

• DON’T engage in stimulating activities, like watching TV, playing video games, or listening to loud music. This can overstimulate your child’s nervous system, making it harder for them to doze off. Instead, consider doing meditation or bedtime yoga for kids to wind them down.

• DON’T give any caffeine or sugar before going to bed. With Starbucks on almost every corner and sugar in everything, it’s not uncommon for teens and kids to get access to both. However, help them understand why these substances should be avoided, especially in the hours leading up to bedtime.

Keep in mind, bedtime routines for toddlers, preschoolers, school-aged children, and adolescents can vary. Their needs really depend on their age and personalities.

Bedtime Routine for Kids: 3 Tips From Mindvalley Experts

Putting your kids to sleep is one parenting skill to master. And given that Andrew suggested spending 20 minutes at the end of each day getting ready for bed, it doesn’t seem like a lot of time. 

So what’s the best bedtime routine? While “best” is quite subjective, he does have three ritual pillars you can do that can best serve your child’s well-being.

1. Snuggling

Every parent knows how wonderful it is to hug and cuddle with their child. Dr. Breus, who’s also the trainer of Mindvalley’s The Mastery of Sleep Quest, explains there are plenty of benefits to it, including:

• Relieving stress and anxiety,
• Lowering blood pressure,
• Strengthening the immune system,
• Alleviating pain, and 
• Strengthening relationships.

According to Virginia Satir, a renowned family therapist, we need four hugs a day to survive, eight to maintain, and 12 to thrive. So if you’re a new parent or one who’s been around for a while, this is a great “trick” to get your kids to sleep… and perhaps, even yourself.

2. Breathing

Breathing exercises are a great way to calm the mind and body, especially before bed. Andrew suggests doing a simple one with your kid. Here’s how it goes:

Take three deep breaths, and with each, say:

• I breathe for me,
• I breathe for you, and
• I breathe for us and all that surrounds us.

This can help both of you relax. And if you want to level up the experience, incorporate calming scents, like lavender or chamomile, with an aromatherapy diffuser.

3. Gratitude

This is a tool that so many people practice. And if you’re familiar with it, it’s all about bringing yourself and your child into the moment.

There are many ways to practice it—gratitude journals or going around the dinner table and saying what you’re most appreciative of, for instance.

What does Andrew do? He likes to check in with his family with these questions:

• What are you thankful for?
• Who are you thankful for?

Another thing he suggests is expressing your love and appreciation for your child as you’re putting them to bed. Tell them, “I love you,” “I’m so glad you’re here,” and “You are enough,” which reinforces positive beliefs and can help boost their confidence and self-esteem.

And get this: even if they’re asleep, their brain can still pick up what you’re saying. A 2019 study published in Nature Human Behavior found that even though the participants were asleep, their brain activity picked up on the meaningful phrases that were being played rather than the meaningless ones.

Rest Up, Level Up

Sleep isn’t just about feeling rested in the morning—it’s an essential part of your child’s growth. And creating a bedtime routine that works for you and your child can help set you both up for success in all areas of your lives.

If you’d like more pointers on sleep (for your child or yourself), you can find guidance from Andrew Newman and Dr. Michael Breus at Mindvalley. When you sign up for a free Mindalley account, you can access the first few lessons of Dr. Breus’ The Mastery of Sleep Quest. (The Little Humans program is available for Mindvalley Members.)

As you go to sleep tonight with your little one, remember to snuggle, breathe, and be grateful so you can, as Andrew says, “sleep with a full heart.” Good night, dear one, and sleep tight.

In the summer of 2013, I nearly lost one of my best friends to “workahol”, you know, the stuff that workaholics are addicted to.

He was suffering in silence as a “Lost Warrior”, grinding away night and day, never asking his family for help, never willing to have the difficult conversations with his passive-aggressive staff members that made his business harder to run, not easier.

My friend’s name – Bedros Keuilian.

And one morning while he was alone at home, he bent over to tie his shoes and when he stood up a full-blown anxiety attack overcame him.

He gasped for air, clutched at his heart, and doubled over. He felt near death and (unwisely) drove himself to the hospital.

Within a couple of hours he was discharged, told to slow down, and yet he went straight back to workout to continue his burnout and hid this horrible moment from his family for years.

He was lucky. But if you go through this, you might suffer a different fate.

Eventually, Bedros decided to Man Up (his words, and the title of his Wall Street Journal best-selling book that has helped tens of thousands of men and women take back control of their lives).

Bedros and I have spent dozens of hours talking about the changes that both and he and I made after our eerily similar anxiety attacks. And we put together this list so that you never have to suffer the same stressful fate as us.

Put these in place immediately to recover from burnout and you’ll find the weight of the world lifted from your shoulders, and even better, your life and business will soon become better.

1. Fix Your Potato Sack

If you were to ask ten of your closest friends and associates how they’re doing, at least nine out of ten would give you the exact same response.

“Busy.”

In 2023, entrepreneurs and high-performers seem to take a perverse satisfaction in overwhelming and overextending themselves.

They proudly flaunt their 70+ hour work weeks and wear their debilitating busyness as a badge of honor.

And it needs to stop.

Workaholism, or as I call it “Trying to fit 10 lbs of potatoes in a 5 lbs. sack,” is a fool’s game. This is a perfect recipe for burnout.

Sure, it might help you make a few big leaps in the short run. But over time, it will result in burnout, depression, and chronic anxiety.

Remember: To do great things, you must start by doing fewer things.

You can’t be an effective CEO, CFO, CMO, HR manager, and janitor all at the same time. Something has to give.

Luckily, I’ve developed a simple tool that will help you quickly identify and eradicate the “fluff” from your schedule so you can focus on your area of genius and make sustainable progress toward your biggest goals.

I call it “The Billionaire Time Matrix” and it goes like this…

First, draw a box with four quadrants. Think about every task you must take care of inside your business and write them down into one of these four boxes:

• What do I hate doing?
• What is NOT my job?
• What should I stop doing?
• What are my distractions?

Now go through each box one-by-one and identify what’s not working for you.

What’s causing you to feel overwhelmed at work? What’s causing the burnout that you’re recovering from? Where are you wasting your time on low-value activities?

In that first box, write out the things you hate doing.

Things that might seem necessary but steal a disproportionate amount of time, energy, and attention each week.

From sales meetings, to phone calls, to writing emails – first you have to identify the things you hate so you can figure out how to eliminate them from your schedule.

Next, identify the things you do that aren’t worth your time.

What is not adding value or bringing in revenue to your business? Are you wasting 2 hours a week doing interviews on small podcasts?

Are you publishing 3 articles a week even though it doesn’t mesh with your business model? Are you wasting time with leads who will never convert?

In the third box, write out the things you do that don’t require your specific skillset and could be done by someone else.

What is NOT your job? For example, my buddy Bedros doesn’t write his own emails, blog content, or sales copy. These are important parts of his business but he doesn’t need to do them.

Finally, in the last box, note your biggest distractions.

Do you get sucked in by newsletters in your inbox? Does your five-minute Instagram scroll turn into an entire hour wasted?

With your boxes filled out, take a few minutes to identify the ways you can eliminate, delegate, or automate the items you listed.

Can you outsource tasks you hate to someone on your team? Can you limit the number of times you respond to email every day? Delete Instagram from your phone? Hire a new writer or assistant?

Whatever it is, take action on it this week.

If you’ll take this exercise seriously, I promise you’ll add at least 10-15 hours of free time back to your week.

You can’t expect to be recovering from burnout while you’re flat-out working on the very things that caused the problem in the first place.

2. Get Your Detox On

The #1 fastest way to recover from burnout is not to try and fix anything you do from 9-5 (or whatever your working hours might be) but to address the way you spend your time outside of work.

Here’s the thing…

Most of the entrepreneurs I know work for 9-12 hours a day. And when they finish their professional obligations for the day, they come home, turn on the TV, pull up their Instagram, and mindlessly zone out until it’s time to go to bed.

The problem is that any activity involving electronics is, by its very nature, highly stimulating.

Instead of giving your brain a break from the demands of modern life and allowing you to recharge your batteries, you bombard your brain with unnecessary information and unending stimulus.

And even though I do encourage you to cut out TV and non-business social media entirely (with a few rare exceptions), I know that some of you aren’t ready to make such a big leap quite yet.

This is why I recommend that you start small with something I call the “Weekly Tech Detox.”

Simply put, this detox is designed to disconnect you from the overstimulation of modern technology and reconnect you with the simple pleasures of everyday life.

When you plan your week, pick a day to turn off all of your devices (yes, even your phone) and completely step away from work.

Instead of mindlessly scrolling through some “influencers” IG feed or watching yet another episode of Billions, plan a day full of activities that will help you feel rejuvenated or rested so you can begin recovering from burnout.

Go for a long walk with your spouse and hang out at a local coffee shop. Take your dog to the park for a few hours. Read a great novel. Practice an instrument.

Do whatever you need to do to feel completely recharged and stay away from your devices for at least 16 hours.

3. Catch Up On Your Zzzz’s

For years, entrepreneurs and high-performers have been inundated with this toxic idea that “Sleep is for the weak.”

That it’s somehow honorable to power through on only 4-6 hours of sleep a night. That they are the exception to the rules of biology and can function at peak levels while sleep deprived.

I’m here to tell you it isn’t and they aren’t. The research is in and the debate is over.

Unless you want to hustle your way to an early grave and sabotage your performance at every turn, you must commit to getting 7-8 hours of sleep every night. End of discussion.

Studies have shown that sleep deprivation can lead to several issues, including the following:

Oh, and the best part? Researchers have also found that sleep-deprived individuals feel like they are performing at high levels but, in reality, complete every task slower, less efficiently, and with more errors.

And if you want to recover from burnout once and for all while improving your performance and getting more done you must get adequate rest.

If you want to dive deeper into sleep optimization and the importance of sleep, I recommend that you read the book Why We Sleep by Matthew Walker and check out my 10-3-2-1-0 formula for amazing sleep.

I promise you, if you’re burned out right now, prioritizing sleep is the fastest way to beat burnout and get back on top of your game.

4. Buy Back Your Time

One of the most common mistakes I see my clients making, even clients making 7 or 8-figures, is that they waste their time on $10/hour tasks.

They waste their time and energy doing tasks that aren’t their job and waste thousands of dollars in potential profit as a result.

And, even worse, they burn themselves out and dilute their energy and focus because they’re trying to “do it all.”

For example, my friend Bedros once missed out on a $25,000 sale because, wait for it…

He decided to fix a sprinkler in his yard and hand off the sales call to an untrained assistant.

For $200, he could have hired a landscaping company to fix the sprinkler and he would have netted more $24,800.

But he didn’t and he lost out on a huge payday as a result.

What about your life? Where are you wasting your time on $10/hour tasks that don’t serve your big vision or push you closer to your big goals?

Do you spend hours each week cutting your own yard, doing your own dishes, or cooking your own meals when you could outsource those tasks for $10-$50…

And then use the time you would have otherwise wasted to make an extra $500-$1000?

Do you manage your own calendar, respond to every email, and review every new piece of content when you could hire an assistant to handle these tasks for $500/month so you can focus on your area of genius?

Take a few minutes right now to write down all of the $10/hour tasks that are standing in the way of your success and commit to buying your time back this week.

5. Treat Yourself Like an Elite Athlete

To perform at the highest levels (sustainably) and recover from burnout for good, you must treat yourself like the star athlete of your team.

Do you think Lebron James trains for 12 hours a day without taking a break?

Do you think he bats an eyelash about investing in high-quality foods, weekly massages, cryotherapy sessions, or simply taking a day off to spend with his family?

Of course not! And neither should you.

Not only should you treat yourself to the best nutrition, supplementation, and recovery practices (think deep tissue massages, a weekly spa day, or even an afternoon nap) you can afford…

But you must intentionally make time for yourself during your perfect week planning sessions.

Each week I encourage you to carve out at least 4-5 hours of time where you can engage in practices and activities that restore and relax you.

Whether you give yourself permission to take a 30-minute nap after your lunch break each day, schedule a 60-minute walk after your workday ends, or make time to pursue a creative hobby like the guitar, oil painting, or writing you must make time for yourself.

Because the more centered and energized you are, the more effective you’ll be in your career and the more productive you’ll be throughout the week.

Take a step back from the daily hustle and grind and trust that the more you pour into yourself the more you’ll have to pour into your friends, family, and business.

6. Use a Daily Brain Dump to Clear the Clutter from Your Head

To clear the clutter, recover from burnout, beat overwhelm and clearly see the big picture, you need to get all of the “junk” that’s littering your mind out of your head and onto paper.

By writing down all the things that are causing anxiety in your life and looking at them objectively, you can regain control of your thoughts and see your situation for what it is.

When all of the pieces are out of your head, it’s easier to see how they all fit together.

To help you with this, I encourage you to build the habit of a daily “brain dump” immediately after you finish work each day. The practice is simple.

During the final 15 minutes of your day, pull out a piece of paper and write down everything that you need or want to do over the next few days.

From here, you can begin to eliminate tasks and obligations that don’t serve your vision, schedule the things that matter, and get clarity on what you need to do and why.

You can figure out which projects to prioritize, which ones to let go, and what new opportunities you can pursue to achieve your goals faster.

When combined with a regular journaling practice (to help you make sense of your emotions, frustrations, and desires) and a tool like my 90-Day Blueprint you can eliminate the clutter in your head, get crystal clear on the steps you need to take, and end anxiety for good.

7. Keep Perspective and Do NOT Hit the Panic Button

Whenever we’re caught in the grip of burnout and overwhelm, it’s easy to panic.

To see minor setbacks as the end of the world, to “catastrophize” small problems, and turn “mountains into molehills.”

But here’s the thing…

The worst-case scenario you are projecting in your head will rarely if ever happen. But when you hit the panic button and allow the challenges of life to derail you, you make the problem worse and increase the likelihood of failure.

Listen…

I know what it’s like to struggle with recovering from burnout, overwhelm, and anxiety.

I know what it’s like to feel trapped by your business. To be drowning in debt. To feel like there’s no hope for a better future.

But I also know that hitting the panic button has never helped solve the challenges I was facing.

The simple fact is this…

Your problems, no matter how bad they might seem right now, are not that big of a deal.

You aren’t going to go homeless or starve because of one failed project or one missed deadline.

And the challenges you’re facing in your life and business aren’t a matter of life and death.

Consider my friend and motivational speaker Navy SEAL Lt. Jason Redman.

During a poorly planned special operations mission in Iraq, Jason and the SEAL team he was leading walked into an ambush by Iraqi insurgents and he was shot in the head and arms a total of seven times.

According to the doctors who saved his life, he should have died on the battlefield.

And while he was recovering at a hospital in Maryland, friends, family, and doctors would regularly visit him and express their pity and sympathy for the challenges he would face as a result of his injuries.

Jason is an operator, the kind of guy who refuses to panic no matter what.

And in response to the sympathy and “I’m so sorry for your injuries” he received, he hung a sign on the door stating,

“If you’ve come here with sorrow or to feel sorry for my wounds, go elsewhere. I am incredibly tough and will make a full recovery.”

No matter how bad it might seem right now, you haven’t been shot in the head. You can recover from burnout and you can overcome whatever challenges face you.

Don’t the panic button. Keep a level head. Search for the solution. And remain calm, cool, and collected no matter what.

Conclusion

Recovering from burnout is simple. It’s not easy, but it’s simple.

And by following the steps laid out in this guide, you’ll be able to do it much faster than you otherwise would.

If you want help…

Beating burnout, building unstoppable structure, overcoming anxiety and creating a business that works around your life and gives you the freedom and fulfillment you’ve been after for so long

…I’m opening up spots in my 2020 coaching program.

To learn more and see if you qualify to work with me or one of my team members, send an email to support@earlytorise.com with the subject line “Coaching.”

Over to you.

What was your #1 takeaway from today’s article? What’s the first step you will take to begin recovering from burnout?

Let me know in the comments below.

The soul star chakra, also known as the eighth chakra, is a powerful energy center located beyond the physical body. It’s the gateway to the spiritual realm and the connection point to the divine essence of the Universe.

As the name suggests, it contains the blueprint of your unique soul’s journey and holds the key to accessing your true purpose as an infinite being.

When this hidden chakra is activated, you have a profound sense of unity and interconnectedness with all there is. To unlock its immense power, here are the essentials to know about the eighth chakra:

If there is a way to expand your consciousness beyond what meets the eye, the soul star chakra can help you do just that.

What Do the 7 Chakras Mean?

Chakras literally mean “wheels,” or the wheels of life—the spinning, spherical energy centers in your body. Anodea Judith, the world’s leading chakra expert and trainer of Mindvalley’s Chakra Healing Quest, defines them as “portals between the inner and outer worlds.” So whatever you do inside transforms the outside.

When your energy centers are balanced, you enjoy vibrant physical, mental, emotional, and spiritual health. Your body, mind, and spirit become one. On top of that, you can use your chakras to manifest your wildest dreams.

What Is the 8th Chakra?

In Sanskrit, the eighth chakra is called “Vyapini,” meaning “all-pervading.” It’s often referred to as the “soul star chakra.” 

It belongs to the twelve chakras system, which encompasses the traditional seven chakras in the body and five additional energy centers located above and below the body.

In Kundalini yoga, it is known as the aura, the electromagnetic field that surrounds your body. In many ancient traditions, the aura’s main function is to protect you and provide you with an environment within which you can thrive. 

From a scientific point of view, auras are like an energy signature surrounding each individual that governs their behavior and way of thinking.

According to Deborah King, trainer of Mindvalley’s Be A Modern Master Quest, it’s the chakra of divine love and spiritual compassion. It also holds all your habitual patterns of energy you’ve clung to, lifetime after lifetime.

Where is the eighth chakra located? This energy center is located a foot or two above your head, above your crown chakra.

Essentially, it’s the connection point with your higher self, other dimensions, and the Akashic Records.

Signs of an Unbalanced 8th Chakra

The eighth chakra is all about your spiritual connection, divine guidance, and higher consciousness. When it’s balanced, you feel divinely guided and connected to your higher purpose.

However, when it’s unbalanced, you may feel lost, confused, and disconnected from your spiritual self. Here are the most common signs of an unbalanced Vyapini:

• Feeling disconnected from your spirituality or higher purpose
• A lack of clarity or direction in life
• Feeling confused about your unique spiritual path
• Feeling out of touch with inner guidance
• Having no higher purpose in life
• Feeling cut off from the spiritual dimensions of reality
• Having a sense of disconnection from others
• Being out of tune with your own body or physical reality

By paying attention to these signs, you can take steps to balance your eighth chakra and take your spiritual level beyond your crown. 

Why open the 8th chakra?

When you open it, you become instantly more spiritually aware. You also have the opportunity to connect with your higher self.

“The chakras hold the secrets to how you feel about yourself and your world,” says Deborah. She adds that they indicate…

• How you get along with other people, 
• The health of your body, your financial situation,
• How you make decisions,
• Your spiritual advancement, and
• Access to your spiritual gifts.

Unlike the seven chakras that correspond to physical body parts, this chakra affects something we can’t see. This is exactly why learning how to tap into the power of chakras is such an indispensable skill.

What color is the 8th chakra?

Each chakra is associated with a certain frequency and color. 

The frequency of the soul star is 1074 Hz, and the color associated with it is golden white. This is why it’s often symbolized by a radiant star of bright white, a sunburst, or a halo of light.

Another common symbol is a white or golden lotus flower with thousands of petals, radiating pure spiritual energy.

How to Activate the 8th Chakra with Deborah King

Activating the eighth chakra can help you access your fullest potential and connect with the divine essence of the Universe. Here are two steps to help you do just that, according to Deborah:

Step 1: Locating the eighth chakra

1. Take three deep breaths, in through your nose and out through your mouth.
2. Next, bring your attention to your base chakra. It’s the root of your energy center, located at the base of your pelvis, and is represented by a volcanic red light.
3. Then, move up to your second chakra, your sacral chakra, located between your base chakra and your navel. It’s represented by a coral-orange color. Imagine this color as you focus on the chakra.
4. Next, move to the chakra of your solar plexus, located right at the belly button. Dwell on the warm, buttery yellow light of this chakra.
5. Your next chakra is located at the heart and is represented by a vibrant leafy green. Feel this color in your heart chakra, and give yourself a moment to sit in that space.
6. Next, move up to your thymus, the seat of your spiritual development. This gland is located between your heart and throat chakras. Focus on the thymus. Take a breath.
7. Now, move to the throat chakra, represented by a rich, peacock-blue color. Concentrate on the throat chakra and feel the energy that dwells there.
8. Next, move to the third eye chakra, located right between your eyebrows. The color of this chakra is penetrating indigo. Breathe.
9. Finally, move to the top of your head to access the crown chakra. Let the white gold of the crown chakra radiate from the inside out. Feel the presence of this light.
10. Imagine a silver cord rising from your crown chakra up into the sky above. This cord is your connection to the higher dimensions. Allow your consciousness to rise up the cord until you hover two to three feet above your head. This is the eighth chakra, the seat of divine compassion and spiritual awakening.

Step 2: Opening the 8th chakra

1. Stay here and focus your attention on this space, about two to three feet above your head.
2. It might feel strange at first since you likely haven’t spent much time focusing on this part of your energy field. You may begin to feel a tingling in your fingers. You might start to feel lightheaded.
3. Simply sit and breathe, focusing on the space of the eighth chakra. 

Meditating on this chakra can put you in communication with your higher self. Many who complete eighth chakra meditations report a sensation of deep and cleansing calm.

How Many Chakras Are There in Total?

There are seven fundamental chakras in the human body, running from the base of the spine to the top of the head. 

In the 12 chakra system, it’s believed that there are six additional chakras to the main ones. Technically, the system features 13 chakras, but the earth star chakra is named chakra 0.

1. Chakra 0: The earth star chakra
2. Chakra 1: The root chakra
3. Chakra 2: The sacral chakra
4. Chakra 3: The solar plexus chakra
5. Chakra 4: The heart chakra
6. Chakra 5: The throat chakra
7. Chakra 6: The third eye chakra
8. Chakra 7: The crown chakra
9. Chakra 8: The soul star chakra
10. Chakra 9: The spirit star chakra
11. Chakra 10: The universal chakra
12. Chakra 11: The galactic chakra
13. Chakra 12: The divine gateway chakra

According to Sadhguru, spiritual teacher and trainer of Mindvalley’s A Yogi’s Guide to Joy, there are 114 chakras. He explains that only 108 can actually be worked on, with the remaining four just flowering as a consequence. 

“The number 108 has manifested in the human system because it is a significant number in the making of the solar system,” he adds.

So, why only seven are spoken about? Because they represent seven dimensions, which are, in turn, the basis for the seven schools of yoga. 

Expanding Your Consciousness Holistically

It’s true that activating the soul star chakra can help you expand your consciousness and tap into the infinite wisdom of the Universe. Yet, it’s the eighth chakra for a reason. 

It means that you can’t skip the previous seven to get to the next level. To transcend the limitations of your physical body, you first need to master your physical existence.

This is why the seven chakra system is seen as the formula to your wholeness as a human being. If you aspire to learn this formula, Chakra Healing Quest with Anodea Judith is for you.

Every class, every exercise, and every detail have been a revelation.

Victoria Gómez, student of Chakra Healing Quest

This quest has helped thousands of people around the world heal their minds, bodies, and spirits, with over 18,000 success stories. The best part is that you can sample classes from this quest by unlocking your free access.

Welcome in.

A dream may never become a reality if you fail to learn from what made it impossible in your past. Each trial I have faced strengthened me, increased my confidence, and instilled in me the discipline to seek accountability for my life. 

That’s why I don’t try to forget the hardships of my past. Instead, I prefer to cling to every moment as a powerful reminder of who I once was and who I am becoming. Hard times contain invaluable lessons if you reframe your approach.

Here’s how:

Acknowledge that hardship takes many forms 

Hardship often implies severe suffering, though it comes in different forms for different people — or for different phases of your life. While there’s no winning or meaning to life if you don’t rise above trials and tribulations, it’s important to respect that whatever form hardship takes matters. 

During my high school years in rural Lagos, Nigeria, we struggled for clean water, electricity, and access to medical treatment. As a grown man in the U.S., my hardships have taken another form. I’m concerned about providing for my family and ensuring they have a secure future. I worry about my career and daily work. 

But one set of challenges is no more or less important than the other; it simply depends on who is experiencing it in what environment.

See hardships for the meaning they provide

Think of hardship as an obstacle to overcome in order to get from point A to point B. Without the obstacle, there’s no meaning to the journey or sense of reward. Every form of hardship inherently drives us to build something of value: to cover long distances, we built cars for land, boats for the sea, and planes for the air. 

Hardships force us to be smarter and better. They add accountability and bring out the best in us. Diamonds are formed under a tremendous amount of pressure. Be the diamond.

“It’s your reaction to adversity, not adversity itself that determines how your life’s story will develop.” — Dieter F. Uchtdorf

Look for the lesson in each trial 

In Lagos, I grew up in a community where few understood the magnitude of our poverty. When we couldn’t afford electricity, I studied by lantern if we had kerosene or moonlight when we didn’t. I was often afraid that I’d return home after school to empty pots and no food. 

I often prayed to God that there might be food in the kitchen this time — or at least some bread to dip in sugar and water. In my heart, I knew that to someday provide for my own family, I had to stay disciplined with my academics. 

All of these moments from my compass and my invisible toolbox. I’d be lost without them. When you remember how far you’ve come, you bring humility to your success and find more confidence, power, and strength in yourself and your abilities.

Focus on how you recovered from setbacks.

There’s a Yoruba proverb:” If you want to drink the honey from the rock, you can’t look at the edge of your axe.” When I was in high school in Lagos, my family’s financial situation hit rock bottom. It was the national college examinations season: All high school students had to take General Certificate Examination (GCE) to be eligible for college. 

But in my family, we often went without food for days. The four weeks of the 1996 GCE, when I had fourteen exams to write, were the most grueling weeks of my life. The exam center was thirteen miles away, and I had no transportation fare. 

Constantly hungry, I walked those thirteen miles in every kind of weather, often in bare feet since my sandals were too far gone to be mended. Sometimes I hitched a ride on the back of a pick-up truck or hung on the back of the petrol tanker truck. 

This was the period I had to make a life-changing decision: to keep pursuing my dreams for the future by performing exceptionally well in exams, or give up because I was too weak even to lift a book? 

This period culminated in an unprecedented level of respect for me from my father. At the end of my exams, I knew that no one but myself could stop me from achieving anything I set my heart to, not unless God had other plans. 

Consider your faith and how it prevailed.

By the time I understood the concept of faith, I was in my third year in college. But I realized I had exercised this belief since I was a child without knowing what it was. Experiencing poverty allowed me to build something new to bring my family and myself out of it. 

Every adversity I faced taught me to always have alternatives — not only a Plan B but also a Plan C. It would take some time before I would understand the impact of betrayal by those I love. But I learned quickly how to sense and gauge negativities and falsenesses from a distance and keep them at bay. 

I take those lessons seriously — and they become part of how I remember those loved ones when they’re gone. If there’s anything they taught me, it’s to know when my faith has prevailed, accomplish what I wanted, and celebrate in humility and gratitude.

Like pieces of a puzzle, the experiences we face, hard times and good times, successes and failures, complete us. If you choose to cast out the pieces you don’t like, you will never be able to create the whole. 

Aligning a piece correctly lets you know which piece you need to find next. It’s the same with our experiences. They’re meant to shape and guide us so we can thrive, touch the lives of those around us, and contribute to this world. 

It is important for a business to have a commercial space that must meet the requirements. When issuing permits, you need to consider the nuances: location, room area, repairs, including properly conducted wiring.

In commercial premises, wiring is used constantly. And as you know, the more often you use a thing, the sooner it becomes unusable. The same thing happens with electrical wires. It is important to monitor the wiring, because a malfunction of the wires can lead to a fire. So how do you know that it’s time to install a new electrical wiring? Let’s investigate this question.

The circuit breaker is often triggered. Such a safety lock is deliberately installed so that there are no interruptions during the overload of the power grid. If this happens, it is possible that there is a malfunction on some part of the wires in the building, which urgently needs to be paid attention to. The wiring may be outdated and needs to be replaced.

Damage to the wires. If you notice damage to the wires or their visual wear, then this is a signal that most likely the wires are not coping with the electrical load. In addition, it is dangerous to leave the wires in a damaged form, not to mention the bare wiring. First, you need to call a team of electricians who will objectively assess the condition of the wiring for unsuitability.

Flickering – if flickering occurs in large rooms, then this is a sign that the electrical network has too much load. It is worth paying attention to the sounds when lighting, as these signs indicate a high voltage, which can lead to a short circuit of the wiring.

Long service life. In old buildings, electrical wiring was installed for those needs that corresponded to that time. Therefore, if the wires have not been changed for a long time, they may not withstand the modern load, because they are not designed for such a load. Before moving into such a commercial premise, call a team of electricians who will check the wiring.

It can be concluded that it is much easier to turn to professionals, noticing the problems in time, than to cope with the consequences of faulty wires.

Electrical installation services are provided by Alexcom Engineering, founded in 2019 and located in Florida. The company provides a full range of electrical and engineering services for commercial, industrial, and residential premises.

The organization employs experienced craftsmen who undertake the most difficult tasks and do them in a very short time. Alexcom Engineering specialists always follow regulatory documents and comply with all necessary security measures at the highest level.

The company works with projects of varying degrees of complexity. At some facilities, one or two people may be involved, and at others – from fifty or more.

There might be affiliate links on this page, which means we get a small commission of anything you buy. As an Amazon Associate we earn from qualifying purchases. Please do your own research before making any online purchase.

An event coordinator has many responsibilities that pose specific challenges, including hiring the correct number of staff, maintaining a budget, networking, dealing with the weather, not having experience, not being organized, etc.

However, the SMART methodology enables you to set goals that can help overcome these challenges.

This article looks at 11 examples of SMART goals for event coordinators. Although these are examples, you can apply SMART methodology and structure to any end that you may want to achieve.

What are SMART Goals?

Before we look at SMART goal examples for event coordinators, we need to know what SMART entails. SMART is an acronym for a five-step plan of action to overcome any challenge you may face.

SMART stands for Specific, Measurable, Attainable, Relevant, and Time-Bound. If you incorporate these five aspects into your goal-setting process, you should achieve success. First, let’s look at what SMART goals are.

If you want to learn more about SMART goals, we recommend reading Ultimate Guide to SMART Goals.

Why are SMART Goals Important for Event Coordinators?

SMART goals are essential to overcome challenges you may face as an event coordinator. So, what are some of the challenges you may face in this position?

One issue is budgeting your time correctly, mainly leaving enough time to set up the event and take everything down. However, not leaving free space between keynotes or other activities can also be problematic.

Moreover, another issue many event coordinators face is not correctly budgeting finances. Unfortunately, going over budget is a problem that happens more often than most would like to admit.

Neglecting to gather specific details and data for your event, such as the return on your investment, is another problem. But, of course, actually making a profit or a return can also be a challenge.

In addition, another common issue faced is having enough staff to properly service the event. Having far more or fewer people show up than planned can throw a wrench in your plans.

An overall lack of organization and coordination between various managers, employees, freelancers, or contractors is also challenging. As you can see, event planning and coordination is not an easy career. However, the SMART goal methodology can make your job easier.

The above challenges can be tackled and overcome using the SMART goal-setting method. It’s all about setting specific goals relevant to an end goal.

Moreover, it’s also about ways to measure how close you are to your goal, especially to a particular timeline. Using SMART goals helps you cover all of the bases.

11 Examples of SMART Goals for Event Coordinators

Now that you know what SMART goals are, here are 11 examples for event coordinators. While not all of these goals may apply to you, the methodology is how you should create all your objectives.

1. Increase Ticket Sales

“My goal is to increase the ticket sales for my next event, one month from now, by at least 25% compared to the last event I coordinated. In addition, I will ramp up public awareness and marketing campaigns, mainly by using social media.”

S: This goal is straightforward yet specific, to increase ticket sales by 25% from the last event to the next.

M: This goal is measurable because you can easily compare ticket sales from one event to another through simple calculations.

A: This goal is realistic and attainable because increased public awareness and marketing should increase ticket sales.

R: Increasing ticket sales is directly related to overcoming challenges as an event manager, particularly in turning a profit.

T: This goal is time-bound, as the goal is to increase sales by the next event, which, in this case, is next month.

2. Increase Profits

“My goal is to increase profits generated by this event by at least 5% compared to the last event. One method I will use is to host a raffle with prizes that entrants can win. If the first raffle is a success, I will double the raffle size for the next event, which should increase profits by another 5%.”

Specific: This goal is clear – to increase initial profits by 5% by hosting a raffle, with a raffle twice the size in the following event granted the first one is a success.

Measurable: This goal is easy to measure as you can easily calculate how much of your overall profit came from this raffle.

Attainable: This is easy to attain and very realistic. A 5% increase is not much, and raffles are popular.

Relevant: This goal is relevant to your success as an event coordinator, which usually hinges on ROI.

Time-Bound: This goal is time-bound, as the aim is to increase profits by 5% at the next event and by another 5% at the following event.

3. Ensure Optimal Communication and Organization

“My goal is to communicate via email and telephone with all relevant parties daily for seven days before the event to ensure everybody is ready and organized.

Second, for proper organization, I will host a meeting with all relevant parties on the morning of the event.

Third, I will summarize the responsibilities of various pertinent parties in detail and what timelines they must follow. This will include the caterers, decorators, keynote speakers, and anybody else of relevance.”

S: This goal is specific: to ensure optimal communication and organization so that the event goes to plan. This communication will regard the responsibilities which all relevant parties have.

M: This goal is measurable because you can easily list all relevant parties you must communicate with and track who you have and have not yet contacted.

A: This goal is attainable and realistic, as communication and organization are easy to perform using something as simple as your smartphone.

R: This goal is relevant because organization and communication between all appropriate parties are essential for an event to be successful. Developing solid communication is a good habit in general.

T: This goal is time-bound, as communication should happen daily for at least a week before the event, with a meeting on the morning of the event.

4. Implement an RSVP System

“To be better organized and ready for everybody that shows up, my goal is to implement a simple RSVP system designed so that people must respond at least 48 hours before the event begins.

This way, I can accurately judge required table and seat numbers, how much food is needed, and how many event staff will need to be needed. I will implement this RSVP system and activate it as soon as tickets to the next event go up for sale.”

S: This goal is specific – to allow for greater organization through an RSVP system that requires guests to RSVP at least 48 hours before the event.

M: Although this goal may not be measurable, it enables you to measure how many people will attend the event, thus contributing to the overall goal of better organization.

A: This is an attainable goal, as RSVP systems are pretty standard.

R: This goal is relevant to the success of an event: You need to know how many people are coming to accurately plan for an event.

T: This goal is timely, as it implements an RSVP system for your next event. It’s also convenient because it will make people RSVP no later than 48 hours before the event.

5. Provide Enough Time for Relaxation and Networking

“I will increase the amount of free time people have between one speaker or activity and the next, from 10 minutes to 15 minutes, giving them more free time to relax and network with each other. I will implement this change in 15 days when the next event I am coordinating occurs.”

S: This goal is specific: to increase breaks between various activities from 10 to 15 minutes to encourage more networking, relaxation, and socialization time.

M: This goal is measurable because you need good time-keeping skills.

A: This goal is attainable and realistic, as adding an extra 5 minutes between speakers or activities should not be a challenge; it’s just simple scheduling.

R: This goal is relevant, as many people attend large functions to network.

T: This goal is time-bound, as the point is to implement this strategy by your next event.

6. Ensure Adequate Staff for Events

“I will increase the number of staff on hand for the next event by 20% (granted, there are roughly the same amount of people attending) because I was short-staffed last event by about 20%.

The goal is to have at least one staff member for every 50 attendees. I will also have an extra 5 staff on call to account for 250 unforeseen attendees. I will implement this staffing change immediately to ensure that all future events are adequately staffed.”

S: This goal is specific: to increase staff by 20% to ensure you have at least one staff member for every 50 guests and have 5 additional staff on call if more people show up than expected.

M: This goal is measurable because you can compare the number of staff you had on hand at the last event to the number of people who attended. You can use various metrics, such as the time needed to serve food to the guests, to indicate whether or not you were short-staffed. This goal is measurable because you can easily count one staff member for every 50 guests.

A: This goal is attainable because many people are looking for jobs. Having enough staff for an event is a simple matter of effective hiring practices.

R: This goal is relevant because you can’t have a coordinated event if you don’t have adequate staffing to execute all necessary functions and aspects.

T: This goal is time-bound, as the aim is to ensure adequate staffing by the next event.

7. Create Plans B and C

“In order to prevent the inevitable stress that follows when trying to replace vendors/presenters who cancel at the last minute, I will make it a habit to have two backups waiting in the wings. These will include florists, caterers, presenters, and any musical performers.

I will initiate this system beginning with my very next event and will continue the process for one year. At the end of the year, I will re-evaluate and determine whether or not two backups are necessary.”

S: You make this specific by stating not only what you plan, but also what areas you plan on making these backups in. You also include timing and a reevaluation date.

M: Keeping a spreadsheet or other chart will allow you to measure this goal.

A: In most cases, this is an attainable goal. The only thing that can hamper it is if there aren’t enough people available in your area to choose from.

R: having backups available is definitely relevant to planning a successful event. If you don’t have everything a client wants, you will soon lose business.

T: You state when you will start this practice and when you will evaluate. Both of these make this goal time-bound.

8. Hire an In-House Photographer

“Finding a photographer is often difficult. With this in mind, I will invest in hiring an in-house photographer within the next two months who will attend every event over the coming year.

It will be their decision as to whether they need an assistant at any particular event. In this way, I can be sure the photography needs of any event are met.”

S: This goal is specific as you mention hiring the photographer and what they will be responsible for. You also mention a time frame for accomplishing this.

M: Whether or not you hire the person makes this completely measurable.

A: This goal is attainable. You have the power to hire someone and will have the authority to assign them to work at the events.

R: Events often require at least a couple of photos. Having the ability to provide that is good for your reputation.

T: You make this goal time-bound by stating you will have the person on staff within two months.

9. Create a Review Process

“For the next six months, I will sit down with the staff the day after an event to discuss how things went. We will cover what things went well and what things could be made better.

In this way, we can adjust our methods as needed in order to further perfect the process. This will be an ongoing thing from here on out, with evaluations of the results every six months.”

S: This goal is very specific. You mention what you will do, when it will occur, and what will be evaluated at each meeting. You also mention what will be done with the information gleaned.

M: Keeping notes at the meetings will help make this goal measurable as you will have a record of what occurred, or if it even occurred. 

A: This is a completely attainable goal. As long as you inform the staff that this process is part of the job.

R: Taking the time to review both the positive and negative things about an event is related to providing a reputable service to people.

T: You mention that this will occur the day following an event and that there will be six-month evaluation periods. This makes the goal a time-bound one.

10. Create an Automated Reminder System

“Within a month, I will hire someone to create an automatic reminder computer program. This will be used for all future events to make sure invited guests are given the chance to put the event on their schedule if they haven’t already.

This will help increase the number of guests who attend as well as free up time on my part to take care of other details.”

S: You not only mention a time period for hiring but also mention what the person will be tasked with and why you are doing this. All this makes the goal specific.

M: The success of hiring someone and having the program up and running are all measures of this goal.

A: This goal is attainable as long as you find the right person to write the program. This isn’t a big problem these days, so it is doable.

R: Being able to free up time by automating things allows you to be better able to concentrate on the details of the event as well as allow the chance of greater attendance. It is definitely relevant to success.

T: You mention hiring a person within a month. This makes it time-bound, but you can further do this by including how long you plan on giving the person to finish the program and have it working.

11. Keep Abreast of Conflicting Events

“Too often I find planned events coincide with other events such as conventions or holidays and this reduces the number of people attending events.

Starting the first of the month, I will make sure to keep a calendar on my wall that has all events and holidays that may produce a conflict in schedule. This will continue for six months and I will then re-evaluate the effectiveness of this system.”

S: This goal is specific, although you could make it even more so by stating what kind of events you will keep track of. You state when this will start, what you are putting on the calendar, where the calendar will be located, and when you will evaluate success.

M: This is measurable in that you know if you are keeping up with putting events on the calendar and checking before scheduling events.

A: This goal is attainable as long as you stay focused on doing the work and don’t forget about it. It will be something you will need to develop a habit for accomplishing.

R: By being able to inform clients of possible conflicts in timing, you further increase your reputation as a good planner.

T: You make this time-bound by stating when you will begin this process and when you will evaluate your system.

Final Thoughts on Smart Goals for Event Coordinators

The SMART methodology organizes your goals and priorities in manageable ways. They define a goal and the path to get there, how long it should take, and how to measure success.

In essence, successful event coordination and SMART goals go hand in hand. Therefore, if you face problems in your events, putting this SMART goal-setting methodology to work is recommended.

And if you want more SMART goal ideas and examples, be sure to check out these blog posts:

Finally, if you want to take your goal-setting efforts to the next level, check out this FREE printable worksheet and a step-by-step process that will help you set effective SMART goals.

What’s your vibe? Do you naturally attract people or is it more of a neutral response? When it comes to vibrations everyone is different some people vibrate high others can be very low. It’s all a spectrum but for those who want to raise our spiritual vibrations just a bit let’s dive in!

What Are Spiritual Vibrations?

A vibration is a state of being in the atmosphere or the energetic quality of a person, place, thought, or thing. Reading vibes is intuitive. It’s the energy someone brings into the room when they enter. The vibes of a person, place, or thing, can either draw you into it or push you away. ¹

Types Of Vibrations

High Vibrations – High vibrational energy is associated with positive feelings like love, compassion, forgiveness, and peace. For example, when you come home from a long day and see your dog happy to see you, they are vibrating high energy and that’s why we love them.

Low Vibrations – Low vibrational energy is associated with negative and “bad” things like depression, fear, hatred, greed, stress, or anger. For example, you get into a nasty argument with your significant other.

How To Raise Spiritual Vibrations

Practice Gratitude

Being grateful for the blessings in your life no matter how big or small it makes you feel good inside. Try every day to remind yourself that there’s something beautiful in your life. It’s hard to feel anger and sadness when you’re truly being grateful for what you have.

Spread Generosity

When you’re stingy with anything outside of your being you lose the happiness inside yourself. When you put your happiness outside of yourself you don’t depend on it solely for your well-being. That’s the opposite of what you want, you want to radiate happiness from within. The way to prevent this is to give to others in need, freely. If you have a spare dollar give it to someone in need. If you feel lonely lend an ear to a friend, it doesn’t always need to be something physical give anything you can.

Forgive

It’s no secret holding on to negative memory or feelings causes low vibrations. We talked at length about why and how to forgive other people and unfortunate situations. You will not only set yourself up for good energy and it’s a lot less stressful. Read about how to forgive here.

Bring High Vibration To You

Eat good and healthy food and try to avoid overly processed food or things that make you feel low vibrational. . Keep the meals light and nutrient-dense. Avoid regular drinking as it’s a depressant. Keep the vibes high by keeping the entertainment, positive, and uplifting.

Surround Yourself With Positivity

Fill your home with memories that make you smile and uplift you. Surround yourself with positive people who support you and make you feel great about yourself.

Meditate and Positive Thinking

Train yourself to be more present, at the moment you resonate in harmony with the truth. Past and future are only in your mind. Meditation and breathing mindfully calm the nerves, improves moods, and bring peace. Practicing positive thinking attracts positive energy to you. Since the future is in your mind you can create it as good or as bad as you like.

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