Written by: Mari Grande, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Self-reflection and healing are difficult tasks made harder if we don’t have caring and supportive people around us. These people are often our lovers but not always. Finding connection in a girl-friend, a fellow woman who sees you and accepts you– as well as makes herself open to you– is the kind of friendship every woman deserves. Throughout history, women have come together in support of other women. This would bring generations together around a similar and difficult shared experience, for instance, child birth, child-rearing, relationship celebrations and challenges, life passages, and grievances. More recent common experiences include career and education achievements and frustrations. Now, our lives are so much more separated. Making it crucial to find a female friend you can connect with. We make each other stronger. Of course, this relationship is impacted, like all others, by our first relationship: the “Mother.” And as with all relationships, our mother's wound is reflected and sometimes even transformed during the process of opening up and becoming emotionally close to another woman. But to learn about how to use the beautiful connection of friendship to heal that wound, we must learn to identify the impacts, both positive and negative, from our mother's experience. Mirrored Qualities in Friendships By now, you know the attachment styles by heart. So let’s start by looking at them in action for this type of friendship: The friendship of those with a stable attachment style has a feeling of ease, trust, and regularity. Communication is not always easy, but it happens in an authentic, non-critical manner. Imagine two girlfriends planning a trip to Spain together. They talk about what they want to do, see, and feel while traveling together. They share their research, get excited, go on their trip, and roll with the disappointments and imperfections of all their great planning and enjoy Spain, each other, and themselves. An anxious friendship can make you feel needy or in need, and often leaves you feeling drained. Many unspoken expectations can lie below the surface, erupting in hurt and anger. Imagine this trip to Spain with two anxious friends. They spin and spin and plan and replan, wanting to have the perfect trip. They are very excited and nervous, and one wonders if she shouldn’t go because she will not have the bottled water she likes to wake up to in the morning. They go, it is great, but then the hotel reservations got changed without telling her. She freaks out, causes a scene, and anything else that does not go as planned only proves to her how scary and screwed up life treats her. Then you have the avoidant presentation. She does not give the other person much to work with and seems content not to be involved, avoids a lot of physical contact, and secretly longs to be close but does not know how. Imagine the same trip to Spain. Each plans their stay and tells the other what they want to do. Neither argues because that would cause conflict and connection, even though each is not in total agreement with what the other wants to do. Each thinks, well, we’ll do that for her and we’ll do this for me. All unspoken. During the trip when another person’s plans go awry (a huge storm blew in on the day they were planning on windsurfing) the other thinks to themselves, that was stupid anyway so it’s not a big deal but says to the person who planned it that they are sorry it did not go the way she wanted. The friend who planned the windsurfing feels shame and embarrassment for not thinking about the potential of a storm, feelings she does not share and keeps to herself. And finally the turbulent disorganized connection which has a flavor of both. These friendships crash and burn. The disorganized wants you to know what she wants and needs without having to tell you. She’s furious when you can’t mindread and can even feel entitled to being understood without having to tell you how. When this friendship travels to Spain, it is with doubt and trepidation. Wanting the other person to take charge but not control her. These gals love to have fun, but don’t know how. They need each other but don’t trust each other. When something on the trip fails to materialize, like meeting a hunk of a Spaniard on the seashore, they blame someone or something. She did not wear the right swimsuit, her girlfriend was talking really loud and that turned potential hunks off. You get the gist? When female friendships develop they are rarely two of the same. Similar to romantic relations we are attracted to something different than ourselves. For instance, an avoidant may match up with an anxious to keep the dance going. Avoidants rarely last as a pair because no one makes much effort for the relationship to flourish. Anxious styles may join, and sometimes, with self-awareness, can grow more secure. Disorganized need stability and support but without professional aid, they can push buttons and drain friendships of their power. I’m not saying these pairs cannot have a fabulous time, but I am saying that without working on your attachment style, understanding it, and accepting it, you become vulnerable to losing out on the beauty, warmth, and support that women can give each other. All in all, each style can morph and change for the better with compassion, reflection, and love. How Friendships Heal: Enmeshment versus Support There is a difference between finding a common connection with a friend versus seeing them as an extension of yourself and your mother experience. This difference determines whether this friendship is healthy or unsustainable. If you find yourself and your friend going through critical cycles, lashing out, and bickering, it’s likely time to reflect on how the mother wound is impacting the relationship. Just as with a romantic partner, as you grow more connected with a friend, our idiosyncrasies and hurts are less hidden. So it can go one of two ways: you address it with compassion or you let it fester. And I think we are all a little disinterested in continuing the latter. Remember, boundaries and discussing conflicts with a friend are signs of love, where the person is showing that the relationship is important to them and worth preserving. Have you ever had a friend become angry, defensive, or worked up when you’ve tried to address a problem? Or vice versa? Sometimes it is difficult to catch ourselves but this friend reaching out, or you being the one to reach out, is proof of the relationship being a priority. Let’s talk about an example: Say you come from a family that is enmeshed. Everyone knows everything about each other, secrets are not kept, and there aren’t many boundaries. Of course, you grow up believing this to be normal and continue to build new relationships in the same manner. Until one day your friend sits you down when you’re spending time together and she says “there is something we need to talk about. And I’m bringing this up because I care about our friendship and want to make sure we are both seen and understood.” Immediately, your heart starts racing and you’re trying to figure out how you messed this up. She continues, “I know you mean well and it isn’t your fault, but I was really hurt when I found out you shared the secret that I confided to you. In the future, I hope that when I share something delicate, you can keep it between us.” Either you can respond defensively or you can look at it from her perspective and make the adjustments to salvage the relationship. This friend not only acknowledged their own hurt, but expressed understanding about why their friend acted the way they did. This shows compassion, honesty, boundaries, and caring communication. Such conversations, when received positively, can truly strengthen a friendship. Unfortunately, such a conversation may not look or sound as loving and this example even though it may well be! It may start with irritation and exasperation, the receiver may jump into defense mode. BUT listening for the intention behind the words and feeling the connection and the care you have for each other can allow for more genuine connections to develop. When we consciously catch ourselves in a critical loop with a friend or work through a point of tension that your friend addressed, we take a step closer to healing that wound. Through this honest, secure, and loving companionship, we can safely act out healthier roles. We can find a community of women to reflect our positive progress and work to end the cycle of criticism that runs through generations of women. Women have a way of looking truth in the face when they are not clouded by illusions. We thrive on that truth, challenging each other to remain accountable. In a sense, we already deal with so much inherent pain that we are no longer afraid of looking the pain of our truth in the face. This fearlessness, combined with a fellow woman that we trust, is empowering. As though, together, they can face whatever comes. As I’ve said before, it’s not enough to just be aware of the impact of the first relationship. Nothing fully resolves by only being acknowledged. This awareness needs to be lived. Which is what makes an honest, supportive, and accepting female friendship so precious. Conclusion There is nothing more valuable than a genuine connection in a loving friendship. This can become our chosen family and a way to build a community that fends off feelings of isolation. We are here to break damaging cycles and wounds, and to build, grow, and expand the feminine connection inherent in all of us. As women, we hold the energy of receptivity, compassion, and support. When we can encourage our innate knowing and support others to do the same, we can affect change– both in ourselves and in others. Humans are incredibly social beings and as our society has pushed us towards individualism, we need these close connections to maintain healthy inner and outer worlds. Through loving friendships we can change society, and perhaps even the world. Let us break the cycle of inauthenticity, scarcity, and fear. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Mari! Mari Grande, Executive Contributor Brainz Magazine Mari Grande is a New York City-based licensed Creative Arts Therapist, Clinical Social Worker, Thought Leader, Educator, and Coach with more than 20 years of experience in trauma healing and recovery. By working closely with the mind/body connection, attachment theory, and the power of creativity, she draws upon her integrative background to alleviate the impacts of relational and generational trauma. Mari is passionate about working with women who have experienced a Mother Wound and offers various online courses that provide guidance, support, and insight through the Overcoming the Mother Wound program.

Written by: Kosta Telegadas, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. The hamstring muscles, located on the back of the thigh, are an important muscle group for many athletic and everyday activities. Strong hamstrings can help to improve performance in sports such as running, jumping, and cycling, as well as help prevent injuries and improve overall lower body strength. Below are the top five hamstring exercises to increase your athletic performance in my opinion as a strength and conditioning coach: 1. The Deadlift The deadlift is a compound exercise that works the entire posterior chain, including the hamstrings, glutes, and back. This exercise can be done with a barbell or trap bar and is performed by standing with the feet hip-width apart, bending at the hips, and lifting the weight up to the hips. This movement is one of the most important for overall strength and athletic development due to the stress it places on the central nervous system. This movement also activates the most muscle fibers of any exercise that can be performed. 2. The Dumbbell Single Leg Romanian Deadlift The Romanian deadlift is a variation of the traditional deadlift that places a greater emphasis on the hamstrings. The exercise is performed by holding dumbbells at the hips, and then hinging forward at the hips while keeping the knees slightly bent. Note the single-leg variation will target knee and ankle stability to decrease the likelihood of injury in both the ankle and knee joints. This variation also removes single-leg imbalances in the hamstrings & glutes as well. 3. The Glute Bridge The glute bridge is an effective exercise for targeting the hamstrings and glutes. It is performed by lying on your back with your feet flat on the ground, and then lifting your hips towards the ceiling, squeezing the glutes at the top of the movement. This movement is great for individuals who still have to lift heavy without loading up the low back and spine. This can be great if athletes are lifting after a hard practice or have performed a lot of running before coming into the weight room. 4. The Nordic Hamstring Curl The Nordic hamstring curl is a challenging exercise that targets the hamstrings. It is performed by kneeling on the ground and holding onto a partner or a weight, and then lowering the body down towards the ground while keeping the knees straight. By targeting the lower hamstrings, the body will learn to absorb force and decrease the likelihood of knee-related injuries to come as the rigorous nature of a sports season approaches. 5. The Swiss Ball Hamstring Curl The Swiss ball hamstring curl is a challenging exercise that targets the hamstrings and glutes. It is performed by lying on your back with your heels on top of a Swiss ball and then lifting your hips toward the ceiling while using your heels to roll the ball toward your glutes. Different from the glute bridge, it will challenge the stability of the lower extremities without the need for higher loading on the hips. Consider This! It is important to note that it is always best to consult with a professional strength and conditioning coach before starting any new exercise regimen and to ensure proper form and technique. Additionally, it is important to remember to warm up and cool down properly before and after performing these exercises. Conclusion: In summary, the hamstring muscles are an important muscle group that plays a critical role in many athletic and everyday activities. Many exercises can help to improve hamstring strength, flexibility, and mobility. In my opinion, the top hamstring exercises are deadlifts, single-leg Romanian deadlifts, glute bridges, Nordic hamstring curls, and Swiss ball hamstring curls. These exercises should be performed with proper form and technique and it's always good to consult with a professional trainer or physician before starting any new exercise regimen. As always, please feel free to reach out to me directly on Instagram or through my coaching email. Follow me on Instagram, LinkedIn, and visit my website for more info! Read more from Kosta! Kosta Telegadas, Executive Contributor Brainz Magazine Kosta Telegadas is a leader in the strength and conditioning for tactical athletes and martial artists all over the world. He found physical training as a necessity to grow up playing sports, help prevent injury & give back to the country that gave his family so much over the generations. Coach Telegadas has a Master's Degree from the University of Miami (FL) and over 7 years of coaching experience with both professional, college, high school & tactical athletes. He is currently the Head Coach/CEO of Telegadas Performance Training and dedicates his time to make physical training programs & remote coaching accessible to all. His mission: If you stay ready, you never have to get ready!

Written by: Mutita Panmook, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Everyone has goals in their personal life, and even with their work life. Without realizing it, you may not know that OKR becomes a framework that you are more familiar with than you could ever know since it is related to goals. Today, I want to describe and disclose to you more about OKR, so it may help you enhance yourself more effortlessly. The term OKR Let’s start with some ordinary information. OKR stands for objective(s) and key result. As stated earlier, this thing could be used in both personal and work life because it allows you to always keep track with your goal. In addition, having OKR in your life helps you work with purpose. Many companies see this framework as a tool to help their employees refrain from burnout. How does it work? OKR has 3 processes that could help you set your goal easier. Objective: This is where you have to think about the goals you want to achieve. What do you need to do? or What do you need to reach your goal? Key Results: This is the step that allows you to recheck if you have achieved or do something to get near your goal or not. If it is for the company OKR, it would be easier since they have the obvious process to measure. However, as a person, you have to come up with something to measure by yourself. Initiatives: It is the tasks that will help you get to your goal. Stating clearly what you want to do and see if those tasks could help you reach that goal. Why is OKR practical? Focus: having OKR helps you see the big picture of your goals. Also, it helps you to prioritize and decline unrelated tasks. Alignment: This one is certainly useful for organizations and companies. The companies will provide their OKR in order to set the standard for their employees. On the other hand, employees have to set their OKR in the workplace by consulting with their superiors or manager. Then, the company will find a common ground for their employees to work easier. Accountability: Having an OKR framework for yourself helps you give a clear goal for yourself. You have your own goals, achievements, and also deadlines. Key result allows you to check if you’ve done the right thing, or if anything has to be changed. Growth: OKR helps you get motivated since it is the goal that you have set by yourself. Whether it is a company OKR, or personal OKR, it would push you through your comfort zone and yearn for success. The only thing that you should keep in mind is that it may take time. OKR is a framework that helps you in long-term work. It’s also trial and error for you to discover yourself and your work even more easily. Plus, OKR doesn’t necessarily need to be something crucial or important, it could be something like learning new skills as well. All in all, OKR is practical and vital both for yourself and your company. Setting OKR for yourself might change your life in a better way than you could imagine. Need more useful tips? Follow us more here. Want to learn more from Mutita? Follow her on Facebook, Instagram, Linkedin, and visit her website. Read more from Mutita! Mutita Panmook, Executive Contributor Brainz Magazine Mutita Panmook is a business operation strategist who’s as known as ‘The Time Queen.’ She believes that time is the number one commodity in the world that you can’t get back once it’s gone. Because of that, Mutita helps small business owners and entrepreneurs build and design efficient business that supports their lifestyle with the Get UNSTUCK Method. Mutita's mission is to help business owners and entrepreneurs get unstuck from working on the hamster wheel. The goal is to reclaim their time to be with their families, do what they love with joy, or even travel the world, whenever they want, wherever they want, with whomever they want, and let their business work for them. She is also a host of Get UNSTUCK Podcast which helps entrepreneurs get unstuck in their journey through the guest experts' experiences. Mutita's joy is when her clients keep making positive impacts on the world and become an unstuck table.

Written by: Omu Obilor, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. If you've ever had a conversation with me, you know that I'm not a person to give advice on how to live your life. But if you're reading this, then it's likely that you want some help in that department. So here it is. Say yes to the life you want! (And if you don't know what that means, ask yourself these questions: What makes my heart sing? What makes me happy? What do I love about myself? Celebrate every moment! Don't be afraid to fail if anything bad happens along the way, it will only make things better in the end. Ask for help from people who can offer guidance (and let them!). Listen intently when your inner voice tells you something important--even if others disagree with those feelings at first glance! And finally: Stop being so hard on yourself! You are enough right now, right here, right now! Say yes to the life you want. At the beginning of this journey, you might have thought that saying yes to yourself was just another word for "unreasonable." But in reality, saying yes is anything, but it's a way of living your life with intention and faith. You can say yes when someone asks you to join them on a trip; you can say yes when someone asks if they can borrow your favorite sweater; and even if it's just something small like helping out at home or taking on a new project at work. When it comes to saying yes, there are two key questions: What do I want? And am I being honest about what I want? These two things aren't always easy questions because they require self-reflection and honesty. But they are necessary if we want our lives (and relationships) to be authentic. Celebrate every moment. There's no denying that life can be a struggle sometimes. But you're not alone! There are many people who also find themselves in situations where they need to say "yes" to themselves, and then go out and celebrate their experiences. It doesn't matter whether you're celebrating with family or friends or even if it's just yourself. The most important thing is that you do something every day that makes you feel good about yourself. I've been thinking about this idea a lot lately because I've been trying really hard to remember what it feels like when I'm truly happy about myself and my life choices (which isn't always easy). So here are some ideas for how we can make time for ourselves: Go on an adventure without anyone else around by yourself or with friends ‒ I’m looking forward to spending more time doing this in the future! Write down all the ways in which our actions have changed us over time ‒ I've been thinking about doing this as well but haven't gotten around doing it yet. Do something kind for someone else every day ‒ maybe take them out for coffee/dinner etc. Don't be afraid to fail. Failure is part of the learning process. It happens to all of us, but if you don't learn from your failures, then you're not really growing. When we fail, it's so much better for us to fail by trying something new than never even trying at all! It's important not to be afraid of failure because then we won't take advantage of opportunities when they come our way. The key is being open-minded enough so that when opportunities arise and someone offers their hand in friendship or love again after having been rejected in the past (which seems like it happened every day), then this person will still be able to accept those gifts with gratitude because they know how hard it was for them before and now they have learned from their mistakes so that next time around things will turn out differently and better! Ask for help. It's normal to feel like you can do it all, but sometimes it helps to ask for help. When you're overwhelmed by something and don't know where to start, ask a friend or family member for advice. Or if someone has more experience than you in a certain field and is willing to help, let them know how much their knowledge would be appreciated. In addition to receiving valuable feedback from other people who care about your well being (and who might also be able to offer suggestions), asking for help creates an environment of support that encourages growth in all areas of life including at work! Listen to your inner voice. I'm going to share a secret with you. It's something I learned from my mother, who was born and raised in India, but migrated to Canada with her family when she was young. She told me that if you want something in your life, no matter what it is (whether it's a new job or partner), the only way to achieve it is by saying, "yes" first. She said this because there are two sides of every equation: yes or no; good or bad; success or failure and if you don't take responsibility for these choices yourself then someone else will make them for you instead! So just imagine how much happier this could make you feel if instead of worrying about things being wrong with your current situation (which often leads to depression), all those negative emotions would disappear once they realized that saying "no" wouldn't change anything anyway. Stop being so hard on yourself. So, what is self-compassion? It's a way of practicing kindness toward yourself, which can help you avoid the negative effects of being hard on yourself. Self-compassion is an important part of being kinder to yourself it doesn't mean that you should indulge your every angry thought and feeling. Instead, it means accepting that everyone has flaws and making sure to forgive yourself when they're triggered or hurtful. Self-compassion isn't about indulging your every desire or feeling sorry for yourself because life hasn't gone exactly as planned; rather, it's about seeing positive qualities in others (even if those qualities aren't always visible). It helps us see beyond our own pain and suffering so we can focus on what really matters: living life well by taking care of ourselves first before caring for others around us. You are enough right now, right here, right now! You are enough right now, right here. You are enough to be whoever you want to be and do whatever you want to do. It's time for a break from the negativity that has been weighing down your soul like an old coat over the past few days or weeks or months and even years! You deserve better than this. You deserve to feel good about yourself again and it starts by saying yes (to yourself) more often than no (to anything). Remember life happens for YOU and not to YOU! I’m your friend and I’m here to help. Visit Omu's website to learn more! Read more from Omu! Omu Obilor, Executive Contributor Brainz Magazine Omu is an International Coach, Speaker, Trainer, and Thought Leader. Her mantra is “Living my best life," this she achieves by living Intentionally. Her mission in life is to empower others to live their best life, curating the life they want for themselves. As a founding member of the John Maxwell Team, she has mastered intentional living in personal and professional life. She performs the role of Executive Director and National Trainer in Business Network International (BNI), which empowered her to master training networking. Omu has, over the years, poured out her all into the lives of her clients. Walking them through the various transitions in life and mentoring them through the transformation. She is driven by her passion for helping individuals realize that it is possible to live the life they dream of. Extremely passionate about Transformation in people, she works tirelessly to see this through. Her approach is designed to increase awareness and accountability to increase morale and determine values. She runs a mentor mind group for women looking to grow in their personal and professional lives. She also runs masterminds monthly, amongst others.

Written by: Mandy Nicholson, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Vision boards are more than just pretty pictures. If you have created vision boards in the past and they have just formed part of the décor instead of delivering your dreams, it’s not your fault. You have probably been swept away by the constant white noise of people claiming to know the secret to creating them. You have followed their instructions, and nothing has changed. If you are ready to step outside your comfort zone and into the realm of dreams and passion, then here are my top tips on creating vision boards that work. 1. Remove the glass ceiling. Give yourself the permission to think big and create a vision which pushes you beyond what you currently think you are capable of in your business. What does success look like to you five years from now? What keeps you awake at night and fills you with excitement? What are people saying about you? What does it feel like when you walk on stage to accept your award or deliver your keynote speech as an expert in your field? Think bigger than you ever have and then find images (or create them yourself) of the material possessions and people that bring that vision into focus. 2. Create a mind map of the ‘how’. This important stage requires entrepreneurial creativity. When I do this exercise, I use a 4-foot piece of lining paper and a pack of sharpies to map my income streams and how they connect. Where does your customer enter your world, what is their journey and how much value does this have? Question every income stream, e.g., how many books do I want to sell? What is the revenue value of that? Where and how will I sell this volume? Map it and get your numbers on it and calculate the potential turnover of everything on the plan. 3. Create your annual events plan. Now you can see your vision on a mind map, and you have challenged yourself to ask how you are ready to plan your promotions and events to support the map. Choose a year to view the planner and look at each month. Use internationally and locally recognised events to weave into your plans e.g., Black Friday, Christmas, Valentine's, International women’s Day, etc. Know exactly what you will be doing in your business every month of the year and what methods you will be using for your marketing. 4. Set your quarterly goals. Now you can get into the nitty gritty of action. What goals will you set that will link directly with your vision and map? What can you achieve in the first quarter? Push yourself to get behind the inspired action to deliver that big vision. Set no more than three quality goals in each of these areas: love (self, romantic, friends & relationships), health (physical and mental), wealth (business, job, investments) and self-expression (your passions, hobbies, your voice). Focusing on these four areas will bring balance and they all directly impact your happiness, productivity, and performance. 5. Break your quarterly goals down into monthly and weekly tasks. Now you are ready to create monthly and weekly plans based on all the above. The process of working from your big vision, to mapping it, to planning it is such a strong one that your actions will be solid. Robust action to take you to step by step towards your big vision will motivate you daily. Information overload can leave us unable to see the wood for the trees. It is the process and the plans we create that hold the power. Dreaming big and setting quality goals with true intent that are based on a solid strategic process, just works. I am living proof of that because I have manifested the life and business of my dreams. You can too. Follow me on Facebook, Instagram, LinkedIn, Twitter and visit my website for more info! Read more from Mandy! Mandy Nicholson, Executive Contributor Brainz Magazine Mandy Nicholson, is a Creative Genius Consultant, Artist and Author who helps creative women to launch, grow and scale their businesses and make more money. Like a huge % of creative women, Mandy ended up in a 'proper job' after she completed her BA in Art and Design, and spent decades forging a successful career in retail. It was only after a life-altering series of unfortunate events, which saw her end up at rock bottom, that the pull of creativity called her to launch her creative business in 2019. Mandy now has multiple income streams connecting her creative business, serving and educating women. Her mission: Painting the future for creative business, one woman at a time.

Written by: Katina Smith, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. If you are in charge of leading project teams, it is so important that you are aware of the different phases and how a team progresses over time. As a leader, you are the key to the success of the project team and meeting company goals. Your decisions and actions will affect the culture of the team and the workplace as a whole. Teams in the Workplace I remember the excitement I felt when I took one of my business undergraduate courses because we often talked about how workplaces were moving toward a team concept. I thought to myself that it would be great to work on a team. Well, that was over twenty years ago and here we are still working in environments where teamwork is essential to completing daily tasks. I did not know my first official job out of college would be working on a team and that my last position in the corporate world also would entail working in a team environment. The difference between these two experiences was that the first was a permanent team that I was assigned to, and the latter was working on teams that were constantly changing over the course of my career. There are different approaches to leading when you are on a more permanent team than one where the members change constantly. However, both types of teams will go through the different phases of teams which include an introduction, exploration, adjustment, productivity, and finalization. Depending on the length of the project or how long you are assigned to the team, you may not experience all phases. For example, if an individual is only assigned to the team to complete certain tasks, they may start in the introduction phase and leave during the exploration phase. Furthermore, if the project is scheduled for only a few weeks, the team may not get through all five phases. Depending on the team dynamic, the productivity phase may not fully form. Introduction Phase The first phase which is the introduction is a time when the team begins to get acquainted with one another. Team members essentially are attempting to understand their roles, assignments, and how they fit into the overall picture. Getting team members together immediately is very critical in this particular phase. Ideally, it’s best to have an initial meeting at least one to two weeks before the project begins if possible. This will allow the assigned staff to have the opportunity to prepare mentally. At the initial meeting, you should welcome the team and set clear expectations regarding: Assignments Project deadlines Problem-solving Effective team communication Your leadership style Your availability and best contact information During this meeting, it’s important to also establish and communicate boundaries. For example, you may establish boundaries centered around respecting others when they are sharing their thoughts and ideas. Another boundary might relate to working hours. In the workplace today, employees are looking for more work-life balance so team members may only work during the weekday and not on weekends. It may even be a great idea to get input from team members on what boundaries are important to them. As the leader, you may receive several questions from the team during this phase, but this should be expected. Exploration Phase The second phase is exploration, where team members may be a little skeptical. There is usually a lot of conflict during this phase because team members are learning how to work with different personalities and other perspectives as well as getting used to their leader. Conflict is a normal part of any team. The key is staying on top of what is going on and finding healthy ways to discuss and address issues. If you are working in the office, it may be a little easier to sit down together and have a conversation. However, when you are working remotely, this can be difficult especially if the staff has no prior working relationship or they do not see one another often. In cases like this, it is going to be even more critical to act immediately. After an initial discussion about any issues or problems that team members are having, it’s important to follow-up with the team to make sure everyone is in a place of understanding and is ready to move forward. If some team members are not ready to move forward, it will be necessary to have further discussions and come up with a resolution that works for you as the leader and team members. Adjustment Phase In the adjustment phase, each member is getting used to being a part of the team. Team members are beginning to understand their roles better and working toward getting tasks done. There are still probably many questions that need to be answered and team members may need clarification and your involvement as the leader with certain tasks. In this phase, some team members may be hesitant to act without your consent if you have given them free rein to do their assignments, but you can reassure the team and remind them that they have the power to make decisions. Communicating with your team regularly is key. You may want to set up weekly status meetings so that you can make sure everything is on track and the team will meet the established milestones. You may also ask team members to send you a progress report for their assigned tasks. It will be very important to encourage team members and provide feedback on what they are doing well. Also, if there are areas where they can improve, this would be a great time to share this information. This will give them the opportunity to improve and make corrections. You don’t want team members to have any surprises regarding their performance at the end of the project. Productivity Phase When you reach the productivity phase, give yourself and the team a hand clap! Getting to this phase is not easy, but it is possible. At this phase, team members have become a lot more familiar with one another and have built trust and respect. They are working well together and know what it takes to get the job done. As a leader, you can relax a little more, but not too much. You still want to keep the lines of communication open and check in with the team regularly. However, you may not have to do as much checking in, especially since the team is more independent. But keep in mind that every employee is different because you have some individuals that are self-motivated and will get their tasks done when asked. While some employees you may have to speak with often and encourage them a little more than others. Finalization Phase The last phase is finalization. This is where you wrap up the tasks and assignments and begin to celebrate your success! Make sure to thank the team members for their efforts. It is also a time of reflection, evaluation, and improvement. It is a good idea to set up a meeting with the team to find out what lessons you learned during the project. As the leader, you can ask the team to come prepared to discuss their thoughts on the project. Some questions you can provide beforehand include: Did you meet your milestones? If not, why weren’t they met? What went well on the project? What did not go so well and what could have been done differently? What is one thing that you learned during the project? Did you feel you had the support you needed to successfully complete the project? Remember that this process is not about blaming others and pointing the finger. It is about being accountable and growing as an employee. Therefore, remember to be respectful when providing feedback and to listen with an open mind. Having a Work-Life Balance and Avoiding Burnout As the leader of the project team, it is so important that you are aware of what’s happening with each team member. Meeting deadlines is necessary to keep the project on time and within budget, but you also want to make sure that the team does not experience burnout while working toward the goals. The Mayo Clinic outlines clear signs of burnout that you may want to be cognizant of during the course of the project. If you believe that your team is burning out, it may be time to pull in more resources, adjust your milestones, or encourage team members to take a little time off. But ensure that you have other staff that can cover for the team member. There are so many benefits for companies when they create a good work-life balance for their staff. Your ultimate goal is for your team to have a great sense of accomplishment and like they have contributed to the overall success of the company. But remember throughout each phase to also have fun! These strategies are a major part of building a healthy workplace culture where employees feel excited about work and are thriving on the job. Call To Action If you want more productive and engaged employees in the workplace and are looking for training programs to support your employees, I can help you with workplace wellness training and coaching in the areas of leadership, relationships, mindset, exercise, nutrition, sleep, and stress management. I can be reached here. Follow me on Facebook, Instagram, LinkedIn, Youtube, and visit my website for more info! Read more from Katina! Katina Smith, Executive Contributor Brainz Magazine Katina Smith is a Workplace Wellness Trainer, Board Certified Holistic Health Practitioner, Certified Functional Nutrition Counselor, and Certified Mental Wellness coach. She has over 20 years of experience evaluating the effectiveness and efficiency of programs and operations and over 10 years of experience in the health and wellness industry. Katina drives outcomes through active listening and utilizing scientifically proven methods that yield results when applied. She is the founder of Happiness In You, a health and wellness company that helps clients feel confident and live a healthy and happy life.

Written by: Jason Miller , Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Looking for an exclusive organization that provides unparalleled opportunities for senior-level executives and business owners? Look no further than the ACA Executive Club. With its unique blend of networking, executive training, and client entertainment, the club provides the perfect platform for relationship building, growth, and success. The ACA Executive Club is a private organization that offers executives and business owners a unique opportunity to network, learn, and grow their business. The club's offerings are unparalleled, and its members have access to a network of peers who are leaders in their industry. One of the most important benefits of ACA Executive Club membership is the opportunity to network and build relationships with other executives. Members have access to a network of peers who are leaders in their industry. This network can be a valuable resource for finding new business opportunities, receiving referrals, and seeking advice from experienced executives. The club offers a variety of events throughout the year to facilitate networking and relationship-building. From global and local chapter meetings to the Executive Roundtable and Executive Summit, there are many opportunities to connect with other executives and build relationships. Besides the events hosted by the club, members can also take advantage of the business club's room rental and event planning services to host their own events. This is a great way to bring clients and colleagues together and strengthen relationships. Another important benefit of ACA Executive Club membership is the leadership training and development opportunities. The club invites professionals to provide training on a variety of topics, including planning, marketing, leadership, management, sales, finance, systems, human resources, administration and more. Much of this training is provided by the Strategic Advisor Board . The Executive Roundtable and Executive Brunch also offer members the opportunity to learn from each other and share best practices. The Executive Advisory Board goes a step further by providing a forum for members to share challenges, learn from each other, and grow together. These training and development opportunities can help members improve their leadership skills, make better business decisions and drive growth in their organizations. Finally, the ACA Executive Club offers a variety of customer entertainment opportunities. From the Executive Summit to VIP events, members have many opportunities to entertain their customers and build relationships. The Business Club also offers an event planning service that helps members plan and execute their own client entertainment events. This can be a great way to show appreciation to clients and strengthen relationships. ACA Executive Club membership offers a unique benefit to senior executives and entrepreneurs who want to take their business to the next level. The unique combination of peer-to-peer mentoring, leadership training and strategic relationship building can help members improve their leadership skills, make better business decisions and drive growth for their company. Club members have access to a global and local network of peers who are leaders in their industries. The club's events, educational programs and client entertainment opportunities provide valuable resources for building relationships and growing businesses. The Business Club's event planning and room rental services also provide members with a convenient way to host clients and colleagues, as well as host their own events. The ACA Executive Club offers executives and entrepreneurs a unique opportunity to network, learn, and grow their business. Membership in the club provides access to a global and local network of peers who are leaders in their industry. Members can attend a variety of events throughout the year, take part in executive education and coaching, and take advantage of event planning and room rentals to entertain clients and colleagues. Overall, the ACA Executive Club offers executives and entrepreneurs a unique opportunity to take their business to the next level. If you're an executive or entrepreneur looking to build relationships, learn and grow your business, the ACA Executive Club is worth considering. Follow me on Facebook , Instagram , LinkedIn , Twitter, Pinterest, YouTube , and visit my website for more info! Read more from Jason Miller!   Jason Miller, Executive Contributor Brainz Magazine Jason is a seasoned CEO with overwhelming passion to help other business owners and CEO’s succeed. He was nicknamed Jason “The Bull” Miller because he takes no BS and no excuses from the people he serves. He has mentored thousands of people over 2+ decades. Jason major strengths are in Project Management, Hyper Company Growth, Scaling and Strategic & Operational implementation. Jason has built several companies of his own from the ground up since 2001.

Written by: Odi Adelakun, Guest Writer Love… the four-letter word. When we hear or see the word love, we tend to gravitate to someone close to us such as our loved ones, family, spouse/partner, our children or even pets. People tend to see love in the areas of serving and caring for others. According to the dictionary, love is defined as “a profound tender, passionate affection for another person, a feeling of warm personal attachment…” (Collin English Dictionary, 2023). This is one definition of love but is not the only area where love is important. Loving yourself is another level of love which requires self-care and attention on a daily basis. Why is it important to love yourself first? It is important to note, loving yourself first has to be acknowledged and requires some dedication and time for personal growth. When self-care overflows personally in your life it provides the required energy to give to another person. For example, to provide adequate love to a spouse or a loved one, you require rest, proper care for your health, mental capacity to extend it to others, and some level of spiritual health which all encompasses the triad of the body, mind and spirit. Taking care of me first The guilt that comes at times is taking time away to take of ourselves. We tend to lay it aside, brush it off until we have time and then it ends up never being accomplished. Taking care of me first requires you to be open and receptive on focusing on yourself each and every day including making time for you. Going to the spa, getting a massage, taking a walk, or going on a last-minute trip is all self-care and it helps to bring out the best of you. It will look different for each person and the time of life you are in. Young parents may not have time to get away, but can find some time by asking for help to step away for a few hours to do something they love. A working person may have to schedule the “me” time each month in order to plan ahead to get away. Each person is not on the same level and we need to stop looking at what others are doing and focus on what works and make it happen. Self-care requires scheduling time out of your day. One thing that people tend to forget is to ask for help to find a balance. As a society, there is a stigma on doing everything and using all of our time for others, leaving no time for ourselves. A few tricks to increase self-love on a daily basis Start your day with you. Set up a routine where you are allowing time to do some things that are nourishing and healing for you. This may require you to wake up a little bit early to spend time with what you love to do. Some examples: taking a walk, meditating, reading a chapter of a book, and journaling. Take good care of your physical body. When you are being mindful of your health including the foods you eat, your hydration, and also finding ways to move your body, you are loving yourself. Make the days you have off your “vacation days”. In my book “Rest finding Yourself as a Woman Again”, I give some insight on looking forward to your 2-3 days off as your “mini-vacations”. When you look at it in a different perspective, you will use those days and enjoy them. Learn to say no. No is a full sentence. You do not need to pull yourself in all directions. Learn to delegate and find time for other things that can fill your cup. Ask for help. If you are making time to enjoy your life, sometimes you need help through your journey in life. Remember we are here to help each other. Be open to help and speak up if you need time for yourself or have too much on your plate. Loving each area is the way to bring balance with self and love. Look at yourself in the mirror each day and speak life into yourself. Tell yourself how much you are loved and needed in this world. You do matter and the more you love yourself, the more you are able to be there for your loved ones and others. For more info follow me on Instagram, Twitter and visit my podcast! Odi Adelakun, Brainz Magazine Guest Writer Odi Adelakun-The Rest Coach is a best-selling author, self-care coach, motivational speaker with a Master’s Degree in Nursing. Odi has a weekly podcast called Finding Rest with Odi Adelakun which helps to inspire others to find rest in her journey. You can find all updated information on her linktree bio https:// linktr.ee/odiadelakun .

Written by: Sabrina Sourjah, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. You will discover hidden limitations and be ready for your future. I was manifesting for my dreams to come true last year, and one of the first things I used to visualize was a 20-hour workweek filled with coaching clients. I would close my eyes, connect to my ideal clients, and think about how their changing lives will make them happier. How much I will be fulfilled with the impact that I’m making. But nothing was happening for a while. I started researching more on manifesting and possible blockers. Then I read in The Chic Life about using a planner to manifest. I got inspired by this and created my ideal calendar to visualize how my days would be spent in the future to make the manifestation process more tangible. Things got really tricky when I did this. Read on if you want to learn about my process and what I found out. I’m not yet at my exact client goal. But many, many wins have been attained, and I feel like I’m well on my way to my ultimate goal. I created a new Google calendar creatively named (not) My Ideal Calendar. I then started plotting my days. I want to spend my mornings writing and reading. I want to coach clients in the evenings. I also wanted to see if I could steal a day or two to only write, write, and write. “Everything that is was once envisioned.” ― Abiodun Fijabi I was someone who had worked corporate jobs, i.e., a solid 40 hours or more a week. So, I thought 20 hours of coaching was a piece of cheesecake. The dilemma unfolds But I was so wrong. No professionally-trained coach can coach that many hours at a stretch. Coaches typically need at least half an hour between coaching sessions to reenergize themselves from the previous session and to prepare for the next session. As a bonafide Highly Sensitive Person (HSP), I needed double that time. What did this mean for me? I could only squeeze in a maximum of three hours of coaching in the afternoon, assuming I wanted to end work by a decent 6 pm. This will be 15 hours of coaching if I work on all five weekdays. Still not the 20 hours I was envisioning. So, I needed to work over the weekend to meet my goal. This is not ideal for someone prone to burnout like me. I had to also forget about stashing away a whole day for my writing. External validation How are other coaches who are far ahead of me in their coaching journeys dealing with it? I asked around and learned that the standard for some of my coaching mentors and colleagues is to only coach for three hours a day. Nothing more because coaching takes up a lot of emotional space. It can be hard to listen to someone’s problems attentively for longer, paying close attention to their thoughts, wants, and feelings while simultaneously paying attention to the coach’s intuition. Brain the storm away My parameters had to be changed. I could not take a whole day to write (yet). I had to work all five weekday afternoons and a half-day on Saturday. It was clear to me that I won’t be able to coach for 20 hours unless I was willing to work over the whole weekend as well. I was not. “Envision yourself a few years from now being smarter, wiser, stronger, happier, healthier, and wealthier.” ― Germany Kent For the quality of life I aspired to, I needed to find creative solutions to make my ideal calendar work. What options did I have? Raise my fees for my coaching sessions Provide group coaching vs. individual coaching Find more passive income streams Create hybrid programs containing both group and individual coaching Write a book that flies off the shelves (at least hope to do so) As you can see, my ideal calendar brought flavor to all my future strategies. In fact, it should have been the starting point of all my planning and manifesting. What can you do now? I wish someone had told me earlier how designing my ideal calendar would have illuminated a host of future challenges. But now you know that an ideal calendar can help you not only become aware of future challenges but also remove blocks from your manifestation journey. Don’t wait. Create your ideal calendar now. It’s also a great visualization tool to envision how you will be spending your future days. Good luck! Follow me on Instagram, LinkedIn, and visit my website for more info! Read more from Sabrina! Sabrina Sourjah, Executive Contributor Brainz Magazine Sabrina Sourjah is a certified authenticity coach based in Toronto. She began coaching because of her unshakable belief that we all deserve better jobs, better relationships, and better lives. She gets a genuine high every time her clients progress towards their most authentic life by outdoing their former selves. In her past life, she has worked in various corporate and technology roles. She was mostly stressed at work, no matter how well things were going. Now, Mondays are Fridays for her. This is why she’s on a mission to get you to your most authentic life. Because she knows how wonderful life can be on the other side. When she's free, she loves to read, sing karaoke, go on long walks, and watch the sunset.

Written by: Kristen Lessig Schenerlein, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. In the pursuit of a good life, many may believe that suffering is something to be avoided. There is however another option, one that sees suffering as central to all our lives. Suffering may be a pleasurable experience or at the very least, an essential element to living a life of meaning. Suffering is defined as the state of undergoing pain, distress, or hardship. The experiences are typically aversive, for either physical or psychological reasons (Bloom, 2021). There are two types of suffering, chosen suffering and unchosen suffering. Chosen suffering often involves pain, fear, and sadness while also serving as a source of pleasure. This could include experiences like a hot sauna, a long run on a frigid cold day, watching a scary movie, or listening to a sad song playlist (on repeat) following a breakup. This may also include suffering to satisfy social goals, demonstrate our resilience, cry out for help, provide an escape from consciousness, or show off in some way maybe by depriving ourselves of food (Bloom, personal communication, December 11, 2022). As a parent and an entrepreneur, I have experienced firsthand that suffering in the form of struggle or difficulty are essential to achieving the goals I have set for myself in this life. In both cases, I have gone back from round two on my continued quest to live a fulfilling life with great meaning. I have also chosen to run three marathons in my lifetime, sacrificing hours of training for months leading up to race day as well as enduring physical challenges and pain. These personal experiences all enhanced my quality of life and were derived from my setting goals to reach my full potential and eudaimonic well-being (Deci and Ryan, 2004). These are salient points as we consider what it means to live a good life. Further, similar to the science of well-being, what one person considers suffering may be different than what another considers suffering. This is also true across cultures whereas in the case of Asian cultures, suffering is embraced as an aspect of a balanced life. Buddhism specifically teaches that all human suffering is derived from our attachments, the key to ending one’s suffering lies in breaking our attachments (Haidt, 2006). Taken further, Bloom (2021) highlighted in The Sweet Spot a study where A Zen Buddhist practitioner practiced meditation on the physical tooth pain he was experiencing and through that practice was able to change his reaction to pain. In some ways, we could say he changed his mindset on the pain. Happiness rests in misery, misery hides in happiness, who knows where they end” Tao Te Ching (Bloom, 2021). Unchosen suffering does not have to preclude a good life however, it is something to be avoided if we can. Examples of unchosen suffering include awful experiences like the loss of a child, maybe the loss of a job, damage to our homes in a storm, etc. Bloom (2021) posits that unchosen suffering can contribute to building a positive trait of resilience, though this type of suffering is not one we would wish for anyone. A key learning on the importance of suffering, regardless of whether chosen or unchosen, is taken from the Buddhist religion that believes there is an importance to human suffering. A desire to live a life free from suffering is not the issue, this supports our desire to live a life of flourishing. When unchosen suffering occurs, taking steps to alleviate the suffering seems reasonable. The greater challenge comes when we view suffering as something unique to ourselves or abnormal in life. We attach fear, rejection, negativity to it and it limits us from being able to get at the root cause of our suffering so that we might begin to live a happier life, one of greater well-being (Cutler & Lama, 1998). A good life includes a life of both pleasure and meaning. Most meaning in our lives involves a degree of suffering so, it is safe to assume we cannot be simply pleasure-seeking hedonists (Bloom, personal communication, December 11, 2022). A meaningful life doesn’t always have to be one of suffering, however. Challenges are inevitable and will cause stress, true suffering does not have to be part of that. It can often be our perception or interpretation of experiences that leads to the greatest amount of suffering in our lives. “What we are today comes from our thoughts of yesterday, and our present thoughts build our life of tomorrow: our life is the creation of our mind.” ‒ Buddha Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Kristen! Kristen Lessig Schenerlein, Executive Contributor Brainz Magazine Kristen Lessig-Schenerlein, a social entrepreneur, mental fitness coach and yoga instructor, is an expert in nonprofit leadership, forever passionate about the fields of neuroscience, positive psychology, and performance science. After nearly two decades of being driven by a mission, almost to complete burnout and after having experienced the real life effects of working within a toxic environment, Kristen began down a new path in service to others facing similar challenges. She integrated her own personal yoga practice and energy medicine into a science-based coaching practice. She became a trained yoga instructor guiding her clients “on the mat” and also an ICF Certified Professional Coach and a Certified Positive Intelligence Coach to support her clients “off the mat” with mental fitness training and coaching. Kristen has dedicated her entire career to transforming the lives of others and sees herself now as a guide to those willing to do the innerwork necessary to link their power with their passions, so that they can live a life more in alignment with their values, while showing up authentically in aspects of their lives. Kristen is the founder of Koi Coaching and Consulting, serving clients around the world, thanks in part to being part of the coaching team of BetterUp as well, whose mission is to make coaching accessible to all, unlocking greater potential, purpose, and passion. Born in a small coastal town in Connecticut, Kristen also spent a good part of her career in Richmond, Virginia, where she founded her nonprofit organization before moving back to the coast where she now resides in Southwest Florida with her husband and a blended family of four beautiful children.

Hi, my name is Ana-Maria Ciubota I’m an entrepreneur, author, beauty, and life coach. I’m a Romanian native living in the United Kingdom, since 2010. I was raised in Romania and from a young age, I developed a passion for science, beauty, and self-growth. If we talk about my educational background is diverse. I own a degree in Biology and General Science, which has given me a strong foundation in understanding how the human body works. I also own a master’s degree in International Business Administration, which has helped me to turn my passion into a career. In addition to my work in the beauty industry and entrepreneurship, I’m a member of the Mastermind and Inner Circle group where my mentors are Tony Robbins and Dean Graziosi. Currently, I’m enrolled in the Coaching Academy in London where I’m honing my coaching and mentoring skills. I’m super passionate about helping others achieve their goals, and I believe that everyone has the potential to be their best self. I enjoy volunteering with local charities and organisations, using my skills and expertise to give back to the community. Whether it’s through coaching, mentoring, writing or just volunteering for helping others and making a positive impact in the world. In my free time I love to travel and explore new cultures. Also, I love music and art. Ana-Maria Ciubota, Entrepreneur | Author | Beauty & Life Coach Tell us about your greatest career achievement so far. My greatest career achievement so far are my books. My first book is Skincare Biology Guide – How to Look & Feel Your Best. This book is dedicated to all women around the world. It provides a unique approach to skincare biology, helping women of all ages achieve healthy, radiant, and boosting their confidence and self-esteem. My second book is Mindset – The Game of Life How to Reprogram Your Brain and Reset your Life and it’s about taking control of our minds and our life. It’s about understanding that the way we think, speak, and act shapes our reality. What are your current goals for the business? I’m constantly striving for growth, and success in all aspects of my life. I enrolled at The Coaching Academy in London, where I’m expanding my knowledge and skillset to serve my clients and community better. My passion for helping others and commitment to lifelong learning is what drive me. Who inspires you to be the best that you can be? First, my inspiration is my father and my mother. They faced so many problems in life, but they never gave up and worked hard for us. So that inspired me to be a go-getter in this lifetime because everything is possible and it's yours for the taken. Second is Oprah Winfrey, she is much more than a television talk show host. She is one of the world’s most powerful business leaders who exerts a great deal of influence on culture and mainstream society. Tell us about pivotal moment in your life that brought you to where you are now? The pivotal moment in my life was when I decided to move to the United Kingdom, that was the biggest turning point in my life, and it was in my early twenties. With not so much experience about life, first time traveling in a foreign country, with no family or siblings, plus I didn’t know the language very well. But with all these challenges ahead I knew what I want from life, and I took baby steps towards my dreams. I also knew that dreams are not built-in days, dreams are built in decades. So glad and happy for that decision who changed my life for the better and opened new doors for me. Forever grateful! Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Ana-Maria!

Written by: Vivien Roggero, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Mental freedom is the process of gaining self-confidence and recognizing our strengths. It's about setting your mind free from external control and expectation or ideals and standards set by our surroundings. External control can make it difficult to carve your own paths or make your own choices. So, we need to work on getting our control back and set our minds calm and composed. In this blog, I'll unpack eight helpful ways to gain mental freedom and self-confidence. Let's dive into the details. What Is Mental Freedom? Mental Freedom is to free ourselves from external expectations and detach ourselves from the emotions, ideals, and standards we experienced growing up. It is to identify ourselves and gain self-confidence. In simple words, it is the process of discovering our identities by quieting the voices surrounding us and just listening to ourselves and making our own choices. The external voices and expectations can make it challenging to carve our paths; hence, we may lose control of our choices or identity. We must work to achieve mental freedom to live a joyful and satisfied life. 8 Ways to Achieve Mental Freedom We live in societies with specific standards, ideals, expectations, and labels that all exert pressure on us and bind us to live in their defined way. Most of us have always been affected by what others expect and say. The problem with being affected by external factors is when we react accordingly. Our primary concern is not taking charge of our lives and not taking responsibility for our decisions. It may turn our low self-esteem low and may end up in stress or depression. Therefore, it is significant to achieve mental freedom to live a happier and more fulfilled life. Let's look at ways to achieve mental freedom and maintain mental well-being in our daily lives. 1. Take Mental Rest First and foremost, we have to make our minds stress-free and make ourselves calm and composed. Here are some great ways to give your mind rest or make it stress-free. Breathing Exercises One way to reduce stress or depression is to do breathing exercises. Lie down on the mat with closed eyes, inhale a deep breath, and then exhale it. Follow the sound of breathing and do it repeatedly. You will realize positive energy within. It will make you calm and composed, leading to a balanced life with reduced stress and aggression. Meditation In addition to breathing exercises, meditation techniques may help reduce stress and positively affect lifestyle. There are many meditation techniques that you can learn from online sources. Nature Therapy Get close to nature. As close we are to nature, it'll connect us to our inner selves. So, observe nature by sitting calmly in the park or seeing rain. As we get closer to nature, we will discover ourselves soon. Sound-based therapy Sound is intrinsic to mental health. There are many exercises or mantras, and by adopting these, you may feel relaxed and calm. Story Narration If you can narrate your story, then nothing else could be a better aid to your mental health. Even if we are the listener of the story, then as well, we forget our worries, and we get to know other such things that are out of our world of imagination. Adopt healthy habits Adopt habits that relax your mind, and you love to do them. These habits will provide you with inner peace and joy. So, make these habits a part of your daily routine life. These habits will give you a perspective on life. Reading Another excellent way to make your mind stress-free is reading. Reading books or novels that enhance our analytical thinking or are composed of stories out of our imagination will move us away from mental health issues. Leading a routine life Unorganized things might lead to hazards to mental health. Therefore, writing a routine and following it without fail is important. By doing this, you will be busy, and your mind will be free from stressed and depressing thoughts. Juggle your daily routine Following the same routine leads to boredom and fatigue. Therefore, make some changes to your daily routine. However, there is no need to cut down on daily routine tasks; just rearrange the routine to feel fresh. Eat nutritious food A healthy body has a healthy mind, and a healthy and balanced diet leads to a healthy body. So, to achieve the best mental health, you should focus on a healthy diet. 2. Thrive for a vision To achieve mental freedom, we have to strive for a broad vision. The vision that will introduce us to our existence. You have to search for who you are and what is the purpose of your life. When you have a broader vision and you start working for it, then you will feel confident and free from unwanted external control. 3. Build awareness or look inside We cannot get freedom until we get aware of what is the main problem. Why do we feel trapped? It is not sufficient to only ignore what people around us say or worst to isolate ourselves from the society we live in. We have to analyze and dig deep into the root causes of the main problem. So, you can achieve mental freedom by analyzing how external factors affect you and how to deal with them. 4. Face the reality Now, after analysis, you get to know the reality, and at this point, you have to accept what is going on with you and which things prisoned your mind, and made you feel trapped. If you hide from reality, you can never eliminate the problem. After acceptance, it is easy to step forward now. 5. Go achieve your vision Now is the time when you start working to achieve your goals which will boost your self-esteem and make you confident and your mind feel free. 6. Language You can achieve mental freedom by working on the language you use to speak to others and yourself. Instead of saying, "I have to, " I must do it," I should do it," you must say, "I want to," I prefer to," or "I get to do it," and it will put control back into your hands. With just these daily improvements, you can get your power back in your own hands and set your mind free from external control. 7. Become a doer Become a doer if you want mental freedom and put all your mental health woes aside. You have to start working, despite thinking and planning the whole time, which will lessen your burden. Getting things done on time will make you feel responsible and confident. This will reduce stress and set your mind free and calm. 8. Set boundaries Lastly, despite just thinking of the bad, you always have to set boundaries to the people around you. Build the habit of letting go of things and setting your mind free from worries. Setting boundaries allows you to prioritize your own well-being, respect your own limits, and communicate effectively with others about what is and what is not acceptable for you. By setting and maintaining boundaries, you can better take care of yourself, both emotionally and mentally. Conclusion There you have it - great ways to achieve mental freedom to live a happier life- the life you deserve and you want. Mental freedom can be achieved by focusing on your own targets and vision. By working on your vision, you will recognize your strengths and identity. This will give your control back into your hands, and you will feel free from external control, expectations, and Ideals. Most importantly, you will be confident about yourself. So, start today, try these tips and work on your mental freedom. If you or your loved one are struggling to achieve mental freedom and need help, feel free to reach out. I'd love to help you set your own path, create a quality life, move forward, and set up for success without any stress and worry. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Vivien! Vivien Roggero, Executive Contributor Brainz Magazine Vivien Roggero is a certified Executive & Empowerment Coach and Entrepreneur. After 15 years of professional journey, expanding from Sales to IT Executive in some world-class startups’, losing his father to COVID, and going through a high-conflict divorce, he decided to dedicate his life to empowering people so they can live a fulfilling life. Those experiences also inspired him to create the One Freedom™ Framework, freedom and purpose-centric approach to life that helps his clients to accelerate their life design process and sculpt growth. His focus is to help clients who feel stuck in their professional or personal journeys or find struggles to re-navigate life after major life-changing events.