Written by: Rebecca Davison, 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. Have you ever noticed that the most powerful person in the room is not necessarily the person doing all the talking? When you trust yourself, you radiate confidence. Confidence pays big dividends when it comes to your success because certainty sells. When you dare to follow your inner guidance, you become unstoppable in terms of what you can create. What does it take to hear your inner guidance? Follow these five steps to access your inner genius more clearly. 1. Learn to be still and listen to yourself. Learning to listen to yourself is best done in stillness, silence, and solitude. People liken this to meditation and can become overwhelmed with thoughts entering the mind. Try this instead, to start. When you're in a space where you can be still and silent, close your eyes and focus on a noise you can hear in the room such as the air-conditioning unit or the fridge humming. You're endeavouring to listen without bias. Just listen. Your purpose here is to practice. If you notice your attention drifting, bring it back to the noise. Increase your focus and your attention span for more extended periods. Start with a few minutes daily and increase it. Eventually, you'll be able to transfer this skill to listening to yourself. This might look like listening to your heartbeat. Listen to your breath. Be aware of the sensations in your body. Just be present to yourself. Why is this important? The more you listen to yourself, the easier it is to recognize your body sensations. This, in turn, means you'll be more aware. When you feel something is off in a board meeting, you'll have more confidence to speak about what is happening in your body because you'll be more attuned to it. If you talk about what is occurring for you, i.e "something feels off" then amazing outcomes can happen, and new solutions can unfold. 2. Learn to listen to others deeply. Another way to cultivate your inner guidance is to listen to others deeply. All good leaders can deeply receive others and what they are saying. This is not listening to hear someone intellectually. This is listening to receive them as the human being they are, which means emotionally and energetically as well. As a leader, you'll become well-versed in seeing and recognizing your own emotions and knowing what to do to process them. This is the way to be truly present for others. It can be difficult to receive someone if we have an emotional reaction to what they are saying. It becomes about you and not the person you are listening to. Brilliant leaders do the inner work to be emotionally intelligent to receive the whole person they are working with. Doing deeper emotional work takes time and commitment but makes you incredibly engaging because people will trust you understand them and can receive them without prejudice. When people feel received, it improves productivity, enhances culture, helps people to feel safe, and galvanizes the mission of your company. Learning to listen and reflect with the person so they feel fully seen and heard can start by simply including the following statement in your conversations "Let me see if I understand what you're saying. What I am hearing is this… Is that correct?" You may have heard this before but applying it consistently changes the game. 3. Realize it's you against you. Always. In truth, there is no competition. How come? Because no other person on the planet has had your experience, and even if they had, they could not interpret your experiences the same way you have. Some may think this is a disadvantage if they are comparing themselves to others. However, your ability to listen to yourself, cultivate self-belief, and develop sound arguments for why you believe what you do from the experiences you've had, is your edge. Own it and lean into it. Have conviction and certainty in your beliefs and people will trust you and gravitate towards you more. 4. Get comfortable with being powerful. Those who listen to their inner guidance are extremely powerful because they are defying logic. They are tuning in to a frequency. This is hard for the mind to grasp because it's not a thinking process. This is the place Einstein went to download the solutions to the questions he had, Tesla daydreamed in this space and Steve Jobs said "Have the courage to follow your heart and intuition. They somehow already know who you want to become." I work with a lot of empaths. Empaths are people who are hyper-attuned to what is wrong. They are wired this way as children because they had an adult in their family who wasn't coping, and things were difficult or tense due to emotions or circumstances. Being wired into what is wrong is an amazing skill set! It means empaths can cultivate this skillset and apply analytical thinking and can use it to create money. If they can find the problem, they can identify the solution, and voila! You are in business to provide that solution to others. Empaths often struggle to own their power because they've had negative authority experiences when they were younger. This is where doing the inner work is so powerful to construct a belief system in yourself that is rock solid so you can be certain in your offering. 5. Avoiding what needs to be seen places you in peril. Your next level involves seeing what you haven't allowed yourself to see so far. Carl Jung said, "Until you make the unconscious conscious, it will direct your life, and you will call it fate" This is why it's so important to know yourself as your best resource. This is a process of getting to know yourself well. Being able to see your weaknesses and what is unconscious inside of yourself is going to throw you ahead of your competitors every single time, especially if they are not taking this level of responsibility. The catch is that it can sometimes be uncomfortable to look at ourselves. Developing the courage to explore your inner world and finding a person who can make it safe to look inside yourself is imperative. When you can greet yourself with love and affection, no matter what you find, and integrate the unseen aspects of yourself, you become whole. Shame melts away, your confidence increases, and you become magnetic. You'll also be happier so you can also enjoy your success more. Your inner guidance system is always directing you towards more joy, but it's imperative to learn how to drive it. No one leaves the Lamborghini sitting in the driveway but people overlook their inner guidance all the time. If only they learned how to drive it, they would get to where they want to go faster. Find me at rebeccadavison.life to take my business prosperity test and discover how to increase your power proposition to create the outcomes you desire. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Rebecca! Rebecca Davison, Executive Contributor Brainz Magazine Rebecca Davison is an intuition coach who helps people activate their inner guidance to lead a purpose driven life and to create the wealth they desire. After a career in banking left her dissatisfied, she moved into coaching to help others make money in an authentic and fulfilling way. She has dedicated her career to helping others embody wealth at a cellular level, so they become magnetic to their desires. Her mission is to support others into extraordinary levels of wealth by fully owning who they are. References: https://www.huffpost.com/entry/steve-jobs-stanford-commencement-address_n_997301 https://www.psychologytoday.com/us/blog/imagine/201003/einstein-creative-thinking-music-and-the-intuitive-art-scientific-imagination https://en.wikipedia.org/wiki/Nikola_Tesla

Written by: Rita Trotter, 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 path to success is not an easy one. It requires dedication, perseverance, and passion. However, even if you have these qualities in spades, it's still possible that they will lead to self-sabotage and failure instead of success. The concept of self-sabotage has been around for decades. The first recorded use of the term was in 1871 when Sigmund Freud wrote about "self-defeating behaviour." He observed that many patients had a tendency to sabotage their own happiness and success by making decisions that were not in their best interest. Freud believed that people who were suffering from self-sabotage would often make choices that would keep them from feeling happy and secure, such as choosing an abusive spouse or staying in an unfulfilling job for too long. Self-sabotage can be difficult to overcome because we work so hard to sabotage ourselves. But once you start recognizing it, you can reverse your course. By understanding the signs of self-sabotage and what fears are behind them, you can make changes that will benefit your life forever. In this article we'll look at 5 tips for how to rise above self-sabotage and become successful: Acknowledge The Causes And Signs Of Self-Sabotage Self-sabotage is a term that has been used in many contexts, but the basic meaning of it is to intentionally set yourself up to fail. Self-sabotage can be hard to spot because it can be hard to acknowledge that we would do something to hurt ourselves. It's easy to see when other people are self-sabotaging, but we often don't see our own patterns of self-sabotage. The biggest sign of self-sabotage is feeling like things have gone wrong when they could have gone right. If you feel like you're constantly making mistakes, or if you feel like bad things keep happening to you even though nothing is going wrong in your life, then it's possible that you're sabotaging yourself without realizing it. Here are 8 major signs that you're self-sabotaging: You make excuses for your behaviour or blame others for your problems. You have difficulty making decisions and setting clear goals. You procrastinate instead of taking action on important tasks or projects (and then berate yourself for not getting them done). Mostly, you don't finish what you have started. You feel guilty about spending money or time on yourself, even when it's something you really want or need (and then berate yourself for feeling guilty). You keep toxic people in your life who drain your energy and make you feel bad about yourself, but you stay connected to them anyway (and then belittle yourself for being "weak"). You don't believe in your worthiness, beauty, abilities or intelligence. You have chronic health problems because of overworking yourself. Your negative thoughts tend to spiral out of control into full-blown anxiety or depression, which can lead to substance abuse and eating disorders (or vice versa). The reason this happens can be due to a variety of reasons: Fear of success: Some people fear success so much that they will do anything to avoid it — including sabotaging themselves! Fear of success can manifest itself in many ways, but one common form is procrastination. People who fear success may put off starting new projects or taking action on their ideas until it's too late and they no longer have a shot at reaching their goals. Fear of failure: Some people fear failure so much that they will do anything to avoid it — including sabotaging themselves! Fear of failure can manifest itself in many ways, but one common form is perfectionism. People who fear failure may spend months or years working on something before showing anyone what they've done because they're afraid someone will criticize them or tell them it's not good enough yet. Fear of change: It can be as simple as being afraid of what other people will think of you if you make a change in your life or as complicated as not wanting to accept that you are now an adult and must make all of your own decisions. You don't follow through with something because you're afraid it won't work out the way you want it to. You hold onto things that aren't working out rather than moving on and finding something better for yourself. Create a List of Accomplishments (and Use It When the Going Gets Tough) You may have heard the saying: "Success is just one more failure away." This means that even if things seem bleak now, there's always hope! You just need to look back at your accomplishments and realize how far you've come — even if they're not what you want them to be yet! When you are feeling low, it’s easy to forget all your accomplishments. You may feel like a failure and think that you don’t deserve success. But this is where a list of accomplishments comes in handy! Don’t just make goals for yourself in the future; write them down as well as how you plan to achieve them. If you create goals for today or next week but don’t write them down, how do you know if they were achieved? Also, make sure that your journal includes things that made you happy or proud during the day so that when times get tough, it will help you remember how far you have come and what potential lies inside of you. If someone wants to be successful, they need to know their potential so they can use it as motivation when things get tough. Consider Your Habits When we acknowledge and understand our bad habits, it becomes easier to change them. We can start by identifying the triggers that lead to them, and then finding alternative rewards that are more beneficial. For example, if your habit is binge-watching Netflix every night after work and you feel drained the next day at work or in your personal life, ask yourself: what am I getting out of this? Do I need a break from my day? Or does something else make me feel good? Then try replacing the reward for watching hours of TV with something else that makes you feel good; perhaps reading blogs about personal growth until you fall asleep or listening to an audiobook on your commute home from work. Change your life one habit at a time. The first step towards changing your life is to make a habit out of something positive. This can be anything you want, but it’s important that it is something you can stick with and enjoy. Here are some examples of things you could start doing daily: Exercise for 30 minutes (examples include walking or swimming) Meditate for 15 minutes Say “thank you” to someone each day Read one article from an inspiring person each day (examples include Oprah Winfrey, Bill Gates, Richard Branson) Take Responsibility for your Life and Stop Accusing Others You can rise above self-sabotage by taking responsibility for your life. This means not blaming others for things that are a result of your own actions or inaction. It doesn’t mean blaming yourself either, because we all make mistakes and we all have flaws that need to be worked on in order to live a happy life. It also means not blaming circumstances – like the weather, an economic downturn, or having an unsupportive boss. These are happenstances outside of our control but they do affect us and our situation in ways that impact if and how well we succeed at what we want out of life! Practice Gratitude Daily If you’re not happy with your life, if you feel like you’re not living up to your full potential or if you feel like you’re stuck in a rut, then it’s time for some gratitude. Gratitude is one of the most powerful tools we have at our disposal against self-sabotage because it can help us change our perspective and see things differently. Gratitude is also something that we can practice on a daily basis. It doesn’t take much time at all—just five minutes every morning before you start your day. Here are some things to be grateful about: Be grateful for what you have. Be grateful for the people in your life. Be grateful for the challenges you face, as they may be exactly what you need to grow and evolve as a person—and if not, then they’re just part of life and not worth getting upset over! And finally, be grateful that no matter how many times you fall down or make mistakes along the way, there is always another day ahead of us with new opportunities at hand. Change Your Posture and Your Thoughts Changing your posture will not only help you feel better about yourself, but it will also affect the way you think. Researchers from Harvard University have found that people who sit upright with their shoulders back and their heads held high tend to be more confident, alert and energetic than those who slump over. Taking up space in the world can change how others perceive you as well; by taking up more space in your office chair or standing tall when talking with colleagues, others are more likely to notice and appreciate what you have to say. Achieving this ideal posture is easier said than done for some people—and unfortunately, there's no magic pill (yet). If sitting up straight is difficult for you because of back pain or other health issues, try experimenting with different positions until you feel comfortable enough for long periods of time. For example: sit cross-legged on a yoga ball instead of using an office chair; place a wedge pillow under each knee; hold onto something solid while sitting down (e.g., grab onto the edge of a table) to improve balance; etc. Once you've found what works best for you physically, try shifting your mental focus towards positive thoughts too! It may seem strange at first but changing how we talk about ourselves has been proven time and time again to have positive effects: When we tell ourselves "I'm strong," our bodies respond accordingly by lifting heavier weights at the gym than if we were told, "I'm weak." So whether it's through affirmations or simply saying out loud that "I am successful" throughout each day—try anything! Surround Yourself With Positive People One of the most important things to do when it comes to self-sabotage is to surround yourself with positive people. As cliché as it sounds, positivity attracts positivity and negativity repels it. This can be applied to all facets of your life, but especially when you're feeling down on yourself and your goals. There's no better way for someone else's negative energy infecting into your psyche than by hanging around them during a time when you feel like giving up or that everything has gone wrong for you. You'll find that those people who are always complaining about their own situations will make themselves feel better by bringing others down with them as well. You need people who are going to support whatever choices you make in life; whether they're good or bad decisions at times, they should always be supportive of whatever path their loved one chooses (unless they're doing something illegal!). The same goes for friends who have aspirations similar to yours; having these types of relationships around will help motivate both parties involved into working harder towards achieving those dreams together instead of against each other which could lead towards resentment over being left behind instead of ahead because one person got there first instead due to lackadaisical behaviour by another friend/partner/lover etc... Don't Watch the New Do you know what's worse than a bad day? A bad week. And a bad month. And a bad year. And a bad decade. It's true that the news can make you feel upset and angry, but it doesn't have to be this way! The news is often negative and sensationalized, so it's best if you stop watching it altogether. When you do watch the news, keep in mind that there are many biases at play—the reporters (and editors) aren’t always impartial in their reporting of events; they sometimes skew their coverage to favour certain politicians or parties over others; they tend not to cover positive stories unless they're big enough to warrant a mention; and sometimes they even fabricate stories out of thin air! Stop Comparing Yourself to Others Psychologist Leon Festinger coined the Social Comparison theory in 1954. In those early days, he explained that comparison leads to dissatisfaction in life and causes destructive behaviours like self-sabotage. Stop comparing yourself to others. It's a waste of time and energy. You can't be everything to everyone, so don't try. Instead, focus on being the best version of yourself that you can be. It's easy to compare your life with others' lives on social media, but it's not helpful at all because it will only make you feel worse about yourself and lead to self-sabotage. Stop judging yourself for your mistakes or for not being perfect all the time. The more you judge yourself, the more damaged your self-esteem becomes and the more likely you are to self-sabotage in order to punish yourself for not being good enough. Self-sabotage is a disease that affects many of us that prevent us from achieving our ultimate success. It’s a terrible feeling to feel like your life isn’t going anywhere and that it could be better than what it is now. But with the right attitude, support from others and some proactive steps towards success, you can overcome this negative emotion. Now that you have recognised the cause of self-sabotage and learned about how to combat them, it's also important to reach out when things get out of control. Psychologists and life coaches like me can definitely help you trace your way out of this cycle. Ready to make a change? Let's have a talk here. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Rita! Rita Trotter, Executive Contributor Brainz Magazine My passion, work, and philosophies focus on the joy factor, self-acceptance, physical and emotional cohesion, and authentic wellness and I enjoy sharing my wisdom for all that is connected to a successful and healthy life. My foundation in women’s health comes from my own struggles with weight, sleep, energy, productivity, and health and my passion to share this with the whole female collective. I am a Personal Trainer, Nutrition Coach, Behaviour Change Specialist, Long Covid Rehabilitator, Women’s Hormone, and Pre and Post Natal Specialist, Health for Business Coach, published author of three globally selling books, and the creator and facilitator of The Self-Health System Programmes.

Written by: Elena Manole, 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. It’s the beginning of January, oh well, kind of. You’re thinking about your year ahead. You’re done with new year’s resolutions, they don’t work, right? But you still want to reflect on the year that’s gone and think of the year which is coming your way. What do you do to make things easier for you? You know that reflection and setting intentions are important for you. You know that writing down your goals is useful, you had that experience before. But you’re still not convinced to sit down with it. It feels overwhelming and overpowering. What if I actually don’t reach them? You’re in the right place then. Continue reading… Whether it is an analog version or a digital one that you will choose, writing down your goals has to become your priority for the rest of your life. Why? Writing down your goals will help you achieve them more easily Research done in this field shows that 42% of those who write down their goals will eventually reach them. Why? First of all it makes them more concrete. There is something that happens in the brain that when given a certain task, it will do anything to complete it. It is trained to do that. And most of the time it is trained to reassure security and food. In this day and age we know better. We can train our brains to look for the thing we need most. Give yourself a budget, write down a number, and you will be sure to find that item, or that service with that number on the price tag. Do a test and see what happens. We all know about the famous experiment with the yellow cars, right? I bet you’ll see only yellow cars in the next day or two if you train your attention to do so. Same with the goals. Let’s say you want to lose weight. Write down the goal. By the end of march I want to weigh … You can choose to focus on a specific number or to focus on something else, like I will fit in this pair of jeans, or I will feel lighter and more comfortable in my skin. And let’s not go into the topic of body image and weight issues, but whatever your goal (“Feeling fit and strong”, “Feeling sexy and desired”), whatever is your goal, write it down. Writing down a clear vision of how you will feel about the goal once reached If you want to increase your success rate by 1.4 times then writing a vision of your achieved goal is the key. Visions are extremely powerful. I write (about) them all the time. It’s essential to have them in your personal and professional life. When you write a vision down on paper, you want to merge it with your future and write about it in the present moment. Once you reach your goal, how are you feeling inside? Who is around you to celebrate it with? What was the path in getting there? Did you struggle alone? How did you face the setbacks? Writing down your goals and vision will help with encoding “Encoding is where things get a lot more interesting. Encoding is what happens in the brain when we see something, and the information gets transferred to the hippocampus for analysis. This part of the brain is where the brain decides what is important to store in the long-term memory and what it can discard. In the decision-making process, the brain will have to sift through a lot of information. How does it know if something is important to you? Well, if your mind sees that it is something that you have written down, it will assign greater importance to it. As a result, it is more likely to sink in and be remembered.” Passage from newtechnorthwest.com Writing down how you’ll approach setbacks will help with facing them when the time comes It is important that when you write your goals down and subsequently you write your vision related to it, you think about the steps in between. What were the reasons for success? (i.e., I did it before! I have a great support network, this is inspiring for me, I want to know what I am capable of, etc., etc.). Learn to think about both your reasons for success and your roadblocks. In reflecting on these two bits you will be prepared for both scenarios. Because roadblocks are inevitable, especially when you aim for something beautiful (knowing you, I might dare to say, that you are aiming for something impossible :). Because roadblocks are solvable. And those setbacks are there to hold space for us, to teach us some lessons and help us grow. Imagine only for a moment that you don’t have any setbacks and that you do it all perfectly. Even writing this, it makes me chuckle. Yes, we would love to do all things perfectly. But it might not always be the case. It is hard work to try to be perfect. It doesn’t leave room for mistakes, and so it doesn’t allow us to learn. And if there is anything that I am convinced of is that life is all about learning my lesson and moving on. So, are you prepared to fail? What will you do when this happens? Not reaching your goals can also be a success Last year I set some goals for myself which were quite tough to achieve. But I still put them down, checked in with them on a monthly and weekly basis as I planned my week. End of the year, I may have achieved a handful of them (one of which 2023 showed me that it wasn’t the best move ‒ at times even I make mistakes). This might be a bit depressive. And yet I learned so many things about myself in that process. I set the bar high, and in aiming for that I grew as a person. I had the chance to learn something really important about myself and I made some really great connections in between. The sheer amount of lessons I learned that year are just beyond my imagination and I am eternally grateful for that. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Elena! Elena Manole, Executive Contributor Brainz Magazine Elena is a time management and productivity coach. She teaches female entrepreneurs how to bring more balance to their life and structure their days so that their priorities are on top of their list. Her clients thrive on accountability and clarity as well as compassion and gentleness. Elena is a hands-on productivity teacher passionate about all things done in a mindful way. She helps her clients fulfil their deepest visions and desires without sacrificing anything in their life. Today she lives her vision and makes a point to remind herself, and her clients, that living a life based on values means that we don't have to wait for the next goal to be reached in order to be happy and fulfilled.

Written by: Yvette Durazo, 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. An extensive Stanford study affirms that from the perspective of the CEO, conflict resolution skill is missing in the C-suite. Conflict resolution is one of the most sought out skills for companies. CEOs point out that conflict resolution skills are integral in the modern-day work environment. The Stanford research highlights a significant shortage of advice at the top level and the need to coach employees to master conflict resolution skills. Typically, CEOs hire coaching experts to improve these areas, but dealing with conflict ranks as one of the primary issues for CEOs. The findings of the Stanford study ring true today – there is a need to improve talent and master difficult conversations in the C-suite. During the transition, CEOs often run into confrontational executives and their difficult relationships. In the context of the C-suite, the elephant in the room is having difficult conversations. But the lack of skilled leaders makes it difficult to navigate and deal with such conversations. Several polls and studies show that most people find it challenging to have difficult conversations with their co-founders and board of directors. The fact is that most executives avoid engaging in difficult conversations because they don’t have the proper training and experience in dealing with complex situations. Here are some of those situations: Conversations around team performance and morale The conversation about appraisals Informing specific employees about why they won’t get a paid raise and promotion in a team Deciding to shut down a specific project or a division that involves hundreds or thousands of people Poor sales performance, operational performance, and financial performance KPIs Having a difficult talk with an existing investor about enforcing impractical demands Discussing the certainty and uncertainty of income with employees Having regular meeting conversations and pointing out lack of communication Communicating the change of roles and responsibilities to scale up operations Conducting board meetings without consensus Discussions about terminating employees or decreasing performance The most effective and successful leadership comes down to how to master to manage vital conversations in different corporate situations. Soft skills paired with proper guidance and tools can turn the tide of a difficult and awkward conversation into a positive or productive outcome. Self-Audit and Reflection Approach Self-audit should involve giving yourself an objective rating based on answered questions. It will make it easier to navigate areas that require improvement. Assign a zero rating with not low/not proficient and ten with highly proficient. Based on different degrees, here are critical questions you can ask in a self-audit: Have you had the chance to conduct any type of evaluation about the self-awareness of your team to level the playing field? Do you take into account psychological safety and believe in having direct, transparent, and open communication without retribution? When engaging in conversations, do you blame and invalidate the opinions of others? Do you believe you carefully listen to others and pay close attention to employees’ verbal cues and body language? Do you possess the skills to communicate with employees in tough situations? Are you willing to point out the elephant in the room during difficult conversations? Do you showcase empathy while conversing with employees in challenging situations? Do you have the confidence to manage different personality types and argumentative tones where employees want to debate when they feel threatened? Can you share the truth easily in difficult situations? When having a difficult conversation, do you value timing to leave out certain details for later or address an issue not to exacerbate a complex situation? If required, can you navigate collective benefits and outcomes? Do you understand the different perspectives and interests of your team? Can you determine the root cause of a reaction in difficult situations and address them promptly? Do you believe in creating a safe environment that propels employees to talk more openly about uncomfortable and unpleasant issues without having to mask the information? Do you perform follow-ups after having a difficult conversation? C-Suite Role: Formulating Appropriate Responses and Communicating Effectively The relationship and the work environment issues reflect executives’ energy and make them question whether or not they made the right choice by joining a specific C-suite. Most issues stem from “how” a company’s CEO decides to operate and how executive peers behave. In hindsight, it is a combination of both elements. When executives assume the responsibility of a new C-suite role ‒ there is usually a struggle for new executives to come to terms with their decisions and make a long-term commitment to the company. And how these executives formulate their next responses lead to complex situations. In retrospect, there are several responses executives can use when dealing with potentially dysfunctional and difficult situations. When your team is part of the C-suite in your company ‒ it is vital to establish credibility and valued partners and executives have to communicate effectively to build trust and directly influence decisions. Fundamentally, the focus of C-suite executives revolves around enterprise goals. However, most professionals understand that tapping into the C-suite can be daunting. It is no wonder there’s a reserved seat for these professionals and business leaders to render valuable insights. After all, they take time to listen, improve their understanding, ask relevant questions, speak in a concise manner, share expertise, and strategically follow through on priorities. When it comes to C-suite, the solution lies in having strategic conversations. It is an effective way to prepare your team and yourself and influence top executives to connect with peers. Final Thoughts Ideally, it is better not to rely on traditional training courses. Your focus should be on “how” to zero in on the C-suite participants and cater to their needs. It means having topical conversations and mapping out the potential outcomes. Most importantly, maintain quality dialogue and inform listeners with a thorough analysis. Executives often encounter a challenging work environment. Whether they want to assert loyalty, raise their voice, exit, or explore other opportunities, there are useful ways to frame these responses in difficult workplace conditions. It takes wisdom and due diligence of CEOs to showcase leadership and assume a role that can help out executives and avoid dysfunctional work environments. Conflict Intelligence Quotient “Conflict-IQ™” is a good read for people having trouble managing conflicts in the workplace and solving them effectively. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Yvette! Yvette Durazo, Executive Contributor Brainz Magazine Yvette Durazo, MA, PCC is the author of the book Conflict Intelligence (Conflict-IQ™) The Missing Piece to Turbocharge Leaders’ and Organizations’ Emotional Intelligence. She is the principal consultant of Unitive Consulting, a workplace organizational effectiveness, strategic conflict management, and leadership development firm. Yvette brings innovative techniques to promote a positive workplace culture in organizations to encourage trust, productive human capital engagement, and inclusion. Clients benefit from her wealth of knowledge and professional experience in the art of building a trusting workplace relationship. Some of her services include; training, mediating conflicts in the workplace, anti-bullying, settlement negotiations, developing dispute system design, and bringing unique strategies to address the Diversity, Equity, and Inclusion (DEI) to the workplace. Yvette is passionate about optimizing professionals and teams to engage in constructive problem-solving communication toward instilling respect, civility, and collaboration. She believes that human conflict is one of the most important things organizations must learn to harness and combat to avoid derailing of employees’ performance. Her methodologies are like a vitamin boost to the immunity of organizations. Presently, Yvette is a UCSC HR Program Co-Chair and an instructor for the Human Resource Management Certification program at the University of California Santa Clara Extension Silicon Valley. She also is an instructor for the University of California Davis Conflict Resolution Program. She also teaches for Portland State University Conflict Resolution and Mediation courses for undergraduate and master’s degree students. She holds a PCC coaching credential from the International Coach Federation, a master’s degree in Conflict Resolution, Negotiation, and Peacebuilding from California State University Dominguez Hills, and an undergraduate degree in International Business from San Diego State University. She is a former Core Adjunct Professor at National University, where she taught courses in Alternative Dispute Resolution, Mediation, and Communication for over six years. A former Instructor for the Leon Guanajuato Mexico Institution Power of Justice, Yvette has authored many publications and articles on conflict resolutions. Yvette is fully bilingual in English and Spanish and has expertise with cultural diversity and inclusion.

Written by: Travis Thompson, LMFT, 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. One more time, just one more time, and I’m done. I know last time I said that, but this time I really mean it. There is no way that I can go through with this again. It has already been too many times and I have given too many chances. What would my parents say with this one more chance? How could I even tell them that I am still here? They have been telling me for years that I should leave, but I just can’t. How could I do that after everything we have been through? Things were better before, that’s for sure. But what do I do now? Falling Out Again Within the throughs of addiction, there can be times of consistent variability in relationships and emotions. It is no wonder that so many partners and family members of addicts find themselves unsure about how to handle things when life becomes unpredictable. It is only logical to feel unhinged and disoriented when relapse or significant consequences come around again. Losing footing in the relationship becomes all too common, even to the point where it is expected. When these things happen, arrests, DUIs, loss of relationships, health scares, and other significant changes, a choice comes into play. We can either continue the relationship or demand change. Sometimes these choices are made in desperation and sometimes they are made in defiance. Other times, they may be made in insolence or near indifference. No matter which way they come about, there seems to be an interesting phenomenon that manifests itself. Somehow, someway, you are at your absolute wit’s end again. To those without experience, it can seem absurd to have to make a life-long decision more than a few times in life, and we can often make them multiple times a month. At the height of addiction, nearly every intensive conversation we have with our addicted loved ones revolves either emotionally or literally around substances, whether that be around the financial, relational, or legal concerns at the time. Ultimatums When we are finally “fed up” for the 15th time, we must do something about it. Different people will give different ideas about how to make a change. There is some confusion on what demanding change looks like. First, we need to define what change is and how we get there. What we hope for, what seems so far away, is to have a drastic shift in behavior that moves away from addiction and use into healthy relationships. Ultimatums and boundaries can seem incredibly similar, and sometimes are spoken about interchangeably. While similar in idea to a boundary, an ultimatum has distinct characteristics and likely outcomes. So, what is an ultimatum? Made in times of incredible frustration or anger, ultimatums are an attempt to force change in another person without the determination to keep it after a situation has calmed. Typically, they are made in the heat of an argument, or in the breakdown of a relationships. Often considered threats, ultimatums use emotional energy to request a change in someone, hoping to use the intensity in the moment to persuade change. An example of this is a wife who finds out her husband has been drinking again and keeping it secret. Once she finds him and attempts to confront the behavior, a temper can easily flare, resulting in a comment like, “if I ever see you doing this again, I am leaving you!” Honest as she may be in the moment, relationship decisions made in moments of high tension tend only to hold their value in high tension. This means that as soon as everyone has calmed down, expectations can change, and a cycle can form. As the less effective of the two, ultimatums can seem pointless to pursue. At least on paper, there is no reason to engage in them. If they fail nearly every time and only make people more frustrated and guilty, what is the point? While they may not be useful in the long-term, they are accessible and prone to giving the immediate response desired. Ultimatums do sway someone in the moment to engage and care. When we are feeling desperate and out of options, that may be the best we assume that we can get. Boundaries There is an alternative to the haphazard and impulsive attempts to change called ultimatums, and that is boundaries. Boundaries differ in their potency, time thought about, and ability to sustain long-term. They are mad in times of calm as a response to repeated unwanted and unhealthy behavior. Boundaries also do not use outside leverage but engage in an honest discussion about inner needs and desires. They are more difficult to form and adhere to but allow for the honoring of what is truly needed for an individual and couple. Let’s talk about what boundaries consist of and how they are formed. There is a helpful metaphor to use when wanting to make a boundary. Think of healthy boundaries as if they were fences with clearly posted signs. From here we can relate the mechanics to realistic patterns. Fences are stable. In order to remain upright, they also need posts, or a sense of grounding to stay strong. With this we can see that boundaries, the way that we protect ourselves and request change, should be rooted in a solid grounding of reality. This reality could be what we believe, what we need, or what the facts of the situation are. Examples of this could include the need to feel safe with a partner, fear of the effects of addiction on children, or spiritual beliefs in wholeness and sobriety. Helpful posts to support this fence are a benefit when they cannot be argued from another’s standpoint. A feeling of need is not something that can be convinced out of someone and spiritual or religious beliefs are often grounded in overall ideas of health. These needs can also be shared as a desire to have a partner that is engaged, or one that can be trusted. The next part of the fence is the outer wrap that contains it. Connected to the posts of belief and need, this aspect is the wrap around guard that allows for no intrusion. A fence is completely ineffective if there is a gaping hole around the corner. To make a boundary effective, these beliefs and needs should encompass all parts of yourself. If there is a true desperation for change due to significant hurt, then wrap-around protection is needed. Other people should not be able to drop this guard and various situations should not cause the guard to faulter. Often the most draining and times consuming, maintenance of the fencing keeps harm away. The last part of the boundary fence is the clearly posted sign. This must be open and shown to whoever walks up to the boundary. The reason for this is to have an honesty about what is needed and to be transparent about what is being asked. In the physical world, these signs are often warnings of trespassing and indicators of the person that owns the land inside. For relational boundaries, much of this is the same. In making a boundary for safety, there should be a clear distinction on what is being protected, what the expectations are, as well as what the consequences are if the other person attempts to break in. A helpful template for this is if ______ happens, then I will ________. This differs from the ultimatum as there is forethought and support present prior to the conversation. This posting may even come off as emotionally flat or disconnected. This is okay. Boundaries should be steadfast and provide stability for those that need them. What the specifics of these boundaries should be is what feels congruent to the person, as well as the feedback of those that they trust. Some partners have boundaries of leaving the home if they find out about use again. Some will find themselves with pending divorce papers. Any one of these options, and all the ones in between, should be things that you can make peace with if they come to pass. Unfortunately, it is highly likely that an addicted partner or loved one will push or break that boundary. As is the nature of addiction, manipulative behavior and disregard for others’ needs lead to unhealthy interaction and the taking advantage of loved ones. At this point, it is imperative that the consequences of this breach are followed through immediately and fully. Otherwise, the boundary that was made can seem like an empty threat or ultimatum. Long-Term Growth At the end of this exercise in boundaries and engagement of needs, we hope to see change. If we do not, then it is perfectly acceptable to walk away. In fact, I encourage the partners of addicted individuals to hold to boundaries without regret. It can seem harsh to those struggling with addiction, but that is the point. In order for an addict to remain stable, they need support from someone. Unfortunately, that support ultimately drains the other person to the point of not recognizing themselves. So, as an act of empowerment of self and defiance in the cycles of addiction, partners should hold firm to the boundaries they set. Change is not likely to come without it. This is the crux of the discussion of boundaries. They are a demand for healthier living and interaction. The core of this is for the partner of the addict to want to see a better life. What has always given great support to partners, but intense anxieties to those in addiction is the gift of leaving without guilt or remorse. Some addicts will never change. They may be able to find someone to support them or placate their sickness. What a partner or family member may need to hear is that it may take the addict 7 or 10 tries to get sober. That does not mean you have to stick around to find out if that happens. Once you have reached the point of exhaustion and you have run out of options, finding yourself worn-down and unable to recognize yourself, it is perfectly reasonable to step away. Again, this is not a threat, but a response rooted is self-preservation. Harsh as it may seem, takes heart in this. The number one indicator of relapse is family stress. This does not mean that if a wife is not nice enough, they will relapse or if a boyfriend does not tell them they love them enough, all is lost. Instead, it points to the fact that those around an addict, family members, partners, and loved ones, have the most significant impact on the outcome. This can be used to our advantage. The best hope for recovery that an addict has is for those involved with them to demand healthy living for themselves, whether or not the addict gets better. It can be described as buying tickets to a flight that you will go on. They have a seat too, but if they do not take it, you still leave. This further journey has room for both of you, but it will be taken all the same. Breaking the cycle of addiction and codependency, this is the best shot that they have in changing their lives as well. Find support and those knowledgeable in boundaries and healthy living and prepare to live a life of fullness, inviting them along if they so choose. Follow me on LinkedIn, and visit my website for more info! Read more from Travis! Travis Thompson, LMFT, Executive Contributor Brainz Magazine Travis Thompson, is a researcher, teacher, and therapist focused on healing the lives of those in addiction. With a drive to see effective, long-term change in his community, he has dedicated himself, his practice, and his doctoral work on both research, education, and implementation of recovery. He strives to further the mental health field towards a holistic and advanced understanding of what addiction truly is, where it comes from, and how we all can help.

Written by: Elana Cohen, 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 health & wellness industry is booming. Many people are looking to improve their physical and mental well-being and looking for direction, which is putting wellness experts/brands in high demand. I had the pleasure of speaking with Mary Blackmon, Founder, CEO, and Wellness expert of Farm Star Living & Farm to Wellness Retreats. She is pioneering a new wellness travel philosophy, which she calls Farm to Wellness Retreats with a farm-fresh twist. Her requirements are not only wellness aspects, but either having farms/gardens/vineyards on the property or offering farm-to-table cuisine, spa services, or products that use local ingredients offering holistic, self-care, and mind-body-spirit health. Blackmon, a serial entrepreneur, and certified integrative health and wellness coach, continues to inspire, motivate and educate audiences. She teaches people how to be the most healthy versions of themselves, while also living grounded. Farm Star Living was the first website to create a ‘farm to table’ lifestyle that both spotlighted the farmer to the public and farms to the consumer public by making this often misunderstood world more personable, relatable, accessible, and entertaining via its creative, ahead-of-the-curve approach. She shared her insights and stories from her experiences in the health & wellness industry: 1. Tell us about you and your journey towards holistic living. I have had 3 businesses that all dealt with aspects of wellness and reflected my journey … in a nutshell, my businesses reflect what I most need at the time - self-care was the first major wellness initiative I realized I needed after my Mother passed, took a job after being pink-slipped for a big pay cut (the basis of starting my first internet company Spa-Addicts the first offering deals at spas nationwide), healthier eating and learning more about farms and farmers was my second - also coinciding with my taking over a family rice farm (Farm Star Living, first lifestyle site presenting farmers and farms in a more pop culture, accessible way), and now Farm to Wellness Retreats, it’s holistic mind•body•spirit wellness that also incorporates farm-fresh pillars that I deem most important for our wellness and promotes living in a more grounded way. Today, I work on my overall well-being and my career reflects my wellness values and goals. 2. How would you describe your approach to wellness? What modalities do you work with? I eat well and a lot of farm-fresh foods and lean protein - don’t eat a lot of carbs in the evening other than veggies, don’t eat late, minimize sugar except for a holiday, and then I enjoy myself, drink alcohol on special occasions, work out with weights and a trainer several times a week, meditate daily, visualize and work on defining my future goals, and make time for my fiancé, few friends and family … and my dream dog. I have my mornings to reflect and assess my life and priorities, as well as meditate and visualize. That reminds me of how I need to keep things balanced. I do my best to reflect on what that might look like every single day. 3, How do you handle negativity or competition in your work/personal life? In what ways do you support women to rise above this pattern and uplift each other? Negativity … I try to not absorb it when it comes from other people. I recently ran into someone I knew from 20 years ago who said he felt like I was just someone who sprinkled pixie dust … always cheerful. That was the best compliment I could have. I have other moods, of course, because I’m human. But I do try to stay positive and not get too far down the rabbit hole of any negative emotions. I strive to always grow, so looking at uncomfortable emotions is something I’m willing to do, however. But if it’s negativity for negativity's sake - from anyone, I try not to succumb to it nor let it affect me. The only time I’ve had issues with women is when I’ve felt hurt because of how I’ve been misjudged like a ‘book by its cover’ based on outward appearances. For example, when I was a rice farmer (as I left Beverly Hills to take over my family’s rice farm), I wholeheartedly worked in farming and found farming to be an amazing, exhilarating yet ultra-challenging career. It even inspired me to start a business to showcase farms and farmers to make this world more accessible and relatable, appreciated by the public better, while showcasing farms, foods, and farmers’ stories. As I built my business, some folks might judge me based on the fact that I didn’t “look like a farmer.” I worked hard to debunk those ideas that all farmers looked the same or should be labeled as a ’type.' Today, I try to encourage not only women but others to practice self-care and unplug from life to connect with nature and your inner self to achieve your best, most healthy life, and mind-body-spirit. That’s why I started Farm to Wellness Retreats, to encourage others to define their own ‘wellness wishes’ and match them to properties around the world that offer what people are craving or need most to reignite their inner spirit and achieve greater wellness. I intend to inspire others to take these trips to immerse themselves in something new, and different and expand their own lives in ways that will make them feel more alive and healthy. 4. Tell us about a dream project or collaboration you’re manifesting. What do you desire to (co-)create? What’s on the horizon for you? My new company is the dream that I am manifesting. When I left my business and career to take over a farm, I never thought that I’d be able to work again in the spa and wellness industry. Now, my life has come full circle, as has my career. I’m combining my passions into one new business, creating a new niche that ties everything together from my last 20 years in business and life. My path and this journey is my dream come true. 5. Your parting wisdom + the most transformational piece of advice you’ve received? Best advice? “You know what to do, kid. You know what to do … “ So, I say, always follow your inner voice. Checkout Live Grounded and more on Mary below: Livegrounded.com Meet Mary on Instagram: @farmstarmary @Farmstarliving @Farmtowellnessretreats Facebook: Farm To Wellness Retreats Farm Star Living Twitter: @FarmStarLiving Follow Elana on LinkedIn, and visit her website for more info! Read more from Elana! Elana Cohen, Executive Contributor Brainz Magazine Elana Cohen is a freelance writer based in Chicago. She covers cannabis topics from product reviews, thought leaders in the industry, brands, features on cannabis players in the market and her own experience with cannabis and mental health. Elana is on a mission to end the negative stigmas on cannabis, mental health & tattoos. All topics considered to be fighting the taboos and negative stigmas they have. Elana also covers entertainment, specifically electronic dance music concerts and festivals. I also cover FOOD and the hospitality industry. Send restaurant news and upcoming launches this way!

Written by: Mei Flynn, 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 Law of Attraction is popular these days from reading books and watching videos but can often leave us feeling confused about how to apply it to our own lives. We sometimes need some practical tips and guidance to link the information integrate it into our daily lives and create the life we desire. Step 1: Find your Style of Meditation This is a practice that can sometimes seem very complicated and there is no one-size that fits all and you can try out different ways to find what works for you. The key thing is to be comfortable and to find a space that feels good for you; you do not need to sit cross-legged. It helps to focus on your breathing, mantra (short sentences) or on an object such as a flower or the sunrise Some people might find it hard to sit still so try active methods such as walking or dancing meditation One of my favourite apps is insighttimer.com where you can set sounds, time, etc. Let go of the need to be perfect and it gets easier with practice You can click here to find out more about the power of meditation. Step 2: Cultivating an Attitude of Gratitude This a powerful practice and often we focus on what is not happening in our lives and forget to be grateful for what we do have. When we are grateful for what we do have it sets the Law of Attraction in motion and like a magnet we attract more things to be grateful for. This can be done mentally by thinking of at least one thing you are grateful for each day Writing in a journal every day what you are grateful for Starting a gratitude jar where you write on a piece of paper something to be grateful for and add at least one thing every day Use an app to help keep you on track. Check out this app to help you with your daily gratitude practice Step 3: Power of Positive Affirmations Positive affirmations are powerful as we say sentences in the present tense that are already happening so developing a consciousness of already ‘having’ something in our lives. The word ‘affirm’ means to make strong, so by repeating the sentences daily or as often as we want it again sets the Law of Attraction in action like a magnet. I first learnt about positive affirmations during my training in the philosophy of Louise Hay We use the present tense as if we say, for example, ‘I will be abundant’ it always stays in the future. Read them and think how they feel fo[gi2] r you as it is important that the words resonate with you Repeat them mentally at least once a day or as often as you want Step 4: Visualization is Powerful People think they cannot visualise but I am sure we all daydream from time to time thinking of our dream life whether it is being with a particular person or travelling the world. Visualisation is a process of creating a mental image of what we do want so it gives the Universe a clear picture of what we would like in our lives. The thing to remember is the Universe might bring us what we need and not what we want but trust the process. When you say your positive affirmations imagine them happening in your life What does it look like and how does it feel? Imagine how life would be different if what you desire became a reality Step 5: Create a Vision Board It is also powerful to create a vision board with words and images of what you would like to manifest in your life. This can be a fun way to get creative and connect with your inner child. Get some magazines and cut out pictures and words of what resonates with you e.g. exotic places, food etc and stick them on the card If you prefer, you can do it electronically with numerous apps available such as Pinterest Place your vision board in a prominent place you can see it as a reminder of what you would like in your life Taking a Small Step is still Progress It might sound like a lot of things to do but I invite you to start with a small step, such as meditation, and add one extra thing to do every day. After a while you will be doing it all automatically and hopefully will feel a positive shift to put apply the law of attraction to your life. My goal with this article was to share my experiences with simple and effective tools that we can incorporate into our daily lives. When you start to apply these steps, you will feel inner peace and experience a shift in the flow of your life and see how the law of attraction can work for you. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Mei! Mei Flynn, Executive Contributor Brainz Magazine Mei Flynn is a Holistic Confidence Coach who inspires and empowers women 40+ to tap into their inner confidence to live the life they really want. She's suffered from low self-esteem most of her life and using a range of different psycho-spiritual techniques she has transformed her life and is now passionate about helping clients to do the same. The key is to help others to let go of limiting beliefs and blocks that's stopping them from living a happy and fulfilled life. Her mission is to help women thrive and not just survive.

Written by: McKing Lee, 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. Today might be a little interesting because I’ll be sharing a whole case study with you! Or then again perhaps you might find it boring to know exactly how this person went through her hypnosis. You see, our mind processes a large chunk of information as symbols, pictures, images, etc Words do come into play too but images and symbols can hold a lot more information For example, think of love right now… what appears? If you just see the word love, that’s it Some people might see a pink 2D heart, or a red 3D heart I had a guy who saw a green circle, and another who saw a blue square Yes, those are their unique symbols of love! I also had a girl who saw a broken heart, another saw a knife in the heart, and a third lady a black heart Yes, while those symbols are of love, you immediately realize that love is not a pure good love that people expect A knife in the heart might symbolize a love that betrayed her, or hurt her badly And this is what I want to share with you today The Case of The Girl Who Couldn’t Move On Let’s call her Sarah (Name change to protect her identity) Sarah is a 29-year-old girl who had a long distance relationship with a guy but due to circumstances, they had to break it off However, she couldn’t let go and move on Every day she cries herself to sleep, pining for him She was also experiencing mild anxiety and depression but the main focus was to let go and get over her ex-boyfriend When we started the hypnosis, she saw herself in a pasture with a path leading away from her And since there was nothing else, she followed the path into a village An old lady appeared and offered her some bread but she refused the offer because she wasn’t hungry Sarah continued through the village, and came to a river She sat on a rock and watch the sunrise… just enjoying the peace… As the sky brighten, she noticed a forest across the river and wanted to go there I asked her how will she go there, and while at first she thought she might cross via a bridge, she could only see a log, and so she hopped over to the side of the forest As she approached the forest, a pair of yellow demonic eyes appeared! Sarah started crying in fear upon seeing such eyes! I told her that she is safe and the sun will continue to rise and brighten even more so we can see clearly who these pair of eyes belong to As the sun reaches midpoint, and the darkness recedes, she realized the pair of yellow demonic eyes belong to a wolf! The wolf was there as a guide and a protector! It will guide her through the forest to where she needed to go Finally, they reached a mountain, and Sarah started to cry again I asked her why is she crying, and she replied “Because I need to climb the mountain, and I can’t bring the wolf with me” I told her that its ok, you can take your time to have this closure with the wolf And she hugged the wolf so tightly and kept repeating, “I’m sorry, I need to climb the mountain and I can’t bring you with me” I waited until she was done and then she climbed the mountain and sat on a beach chair while watching the sunset She also had a cup of coffee here while she rested! Finally, she climbed down the other side of the mountain and entered a desert Where she came across a bench and told me she wanted to sleep on this bench So I waited patiently while she had a nap on the bench in her mind, while physically she was sitting in my couch Once she was ready to come out of hypnosis, I brought her out So What Does It All Mean? We did have a chat about it and who knows, maybe you already figured out what the symbols meant to her! I’m sorry, no I have no idea what the old lady and the bread mean either hahaha We can confirm that the wolf is her ex-boyfriend, because she felt it was so In fact, I asked her to think of her ex-boyfriend and to her surprise, she was no longer crying and felt peace about moving on! Perhaps the forest was a period of time where having the ex-boyfriend or the wolf was great at protecting and guiding her While the mountain was her next phase of life, where she will go alone… for now And sleeping on the bench in her mind was to have adequate mental rest (since we are in a state of hypnosis after all) The main thing is that she can finally let go and move on Because due to how the hypnosis works, her hugging the wolf and having that closure allowed her to have that closure with her ex-boyfriend too That’s why she can feel free suddenly, where previously when she thinks of her ex-boyfriend, she will cry profusely It’s pretty amazing, isn’t it? 😉 A Word of Caution Although yes, the above experience was done through hypnosis, what can it also mean? You see, the above was a process of symbolism and imagery in order to heal, but the reverse is also possible Where if you imagine negative circumstances or fears, that you generate more fear and anxiety for yourself That’s how fear comes about! False Expectations Appearing Real That makes fear! Perhaps you have a fear of spiders, and perhaps a spider fell in front of you when you were a child and that’s why you developed a fear of spiders That’s the child you seeing a spider, the spider looks much bigger since you are smaller Now that you are an adult, even though the spider is physically much much smaller than you, the image in your mind is as if its much bigger instead You probably can see where I’m going with this Dissolving this image, a false image, will be one way to dissolve your fear! Well, there are other ways depending on the circumstances of course Just be aware not to give yourself negative imagery in the future! Or plant negative imagery in your friends, family or children! That’s the main takeaway 😊 If you want to read more weird things about the mind, be sure to share this article so you will be reminded about coming back to read more! Or you can just check out my blog. Watch my Tiktok videos too. Thank you for reading and I’ll see you next time! :D Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Mcking! McKing Lee, Executive Contributor Brainz Magazine McKing Lee is a conversational hypnotist, NLP Practitioner, and a student of life. After nearly dying in his sleep when his lung burst for no reason, McKing develop Post Traumatic Stress Disorder and fell into depression. He subsequently sought his own recovery through learning NLP and hypnosis. Having a unique understanding of how the mind works, he has helped many people with mental and psychological issues, relationship and emotional issues, and interestingly enough, sometimes physical ailments too. McKing was recognized and won APAC SEA Business Awards Hypnotist of the Year 2020, and has been featured in local and overseas media over the years. He aims to help people as effectively as possible, through sharing of knowledge and with the right application of skills.

Written by: Adeline Yuboco, 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. Because of the demands of work and the need to deliver results fast, people are finding new ways to increase their productivity levels. People can get more done quickly and efficiently by using various productivity apps. Or do they? Task management apps, time trackers, and team communication tools have become essential to the daily workflow. They are so entrenched in the team dynamics that it's unthinkable not to use them in everyday work. Here are a few examples you might have heard about: Todoist is a task manager and "to-do list" app designed to organize tasks and projects. It doubles as a calendar and can be integrated with other tools, making project management a breeze. Employee time tracking app Time Doctor is an effective way to track employees' time on work-related tasks. This app can help managers and employees better understand how they are spending their time and make adjustments if necessary. It identifies areas where employees are overworking or underworking. Trello is a project management tool that helps teams organize and manage projects. It's unique because it allows users to create boards to track their projects, add cards representing tasks or ideas, and assign people to work on the cards. The downside is that people are now becoming increasingly dependent on these tools, and they may even negatively influence behavior. You see, technology is a double-edged sword. While there are real productivity gains from using them, they also come with costly effects such as distractions, unnecessary pressure, and creating a work culture where setting boundaries is difficult. This article discusses the dark side of technology in the workplace and how it can negatively impact productivity levels. How Technology Negatively Affects Productivity Levels 1. Disconnection is Next to Impossible With technology always available, it can be difficult to disconnect from the apps you use at work, making yourself accessible to your boss and colleagues even after office hours. While you always have the choice to set boundaries, part of you feels you're missing out on important conversations if you disconnect. Technology can also be addictive, making it hard to resist checking your smartphones and other mobile devices. Because they're available 24/7, it's much easier to stay plugged in than to disconnect. For example, if you find yourself checking social media or e-mailing multiple times a day instead of taking a break or sleeping, you can end up with technology fatigue. This can have negative consequences, like feeling overwhelmed, pressured, anxious, and stressed, which can affect your productivity. When you're regularly plugged in, you may not see the need to take time for yourself because you're always available through technology. This can make it difficult to disengage and recharge, creating a constant state of "busyness," which can eventually lead to toxic productivity. 2. Prone to Distractions It's essential to be aware of the potential distractions that technology can create. When you're constantly bombarded by notifications from social media, e-mail, messaging apps, and productivity tools you use, that's a distraction! Too many notifications can have a negative effect not just on your productivity but on your mental health as well. You may feel stressed because you are constantly being pulled in different directions, trying to make sense of the influx of information, many of which are not even work-related. There is no denying that technology distractions can cause a significant drain on your productivity levels. Studies have shown that when workers are distracted, they are less able to complete tasks effectively and efficiently. Furthermore, distraction can lead to errors in task performance that can cost businesses time and money. 3. "Rigid" Structures to Observe Not all productivity tools and apps are easy to learn, and some require a specific structure and procedure to be effective. This can be a challenge for people who are used to doing things the traditional way. There is always a learning curve involved with using productivity tools, as they require different input methods than traditional office software. Not everyone is tech-savvy, and this can be difficult for some people to get used to. It takes a bit of time to learn all the different features and functions of the app. When there is a high learning curve, it can be difficult for employees to understand and use the new system. This can cause delays because they cannot complete their tasks as quickly as they would if the system were more user-friendly. In some cases, this can lead to decreased efficiency and productivity. 4. Lack of Accountability Technology is always moving forward. This is why productivity apps are regularly updated to perform better. However, not all companies can keep up with technology's constant evolution. This is because funding is not always available to upgrade resources and conduct new training. Outdated technology can inhibit productivity in the workplace. It makes it easy for employees to blame technology for their shortcomings or mistakes. When outdated tools and apps fail, it creates a workplace culture where there is a lack of accountability among employees. They know that they can always use the flaws of obsolete technology as an excuse to shirk their responsibilities. It's always the technical glitch and never their incompetence. 5. Feelings of Productivity Shame Productivity shame is a feeling of guilt, self-blame, and inferiority that people often experience when they cannot produce the same level of work as others. It can result from an individual's belief that their productivity is not up to par with others in their field or simply due to the stress and pressure of deadlines. Many people equate productivity with quantity, so when they don't fill up their to-do list app with tasks, they feel they are not accomplishing enough in a day. This builds up the feeling of productivity shame. When left unchecked, it can lead to burnout and stress because you're measuring your productivity in how many tasks you've completed in a day, even if they are just "shallow" work. What you must understand is that there are other ways to be productive, even without being reliant on technology. Key Takeaways Technology is essential to our lives, and it's hard to imagine living without it. From computers to smartphones to apps, there are ways in which technology can help improve productivity and increase efficiency. However, over-reliance on tools and apps comes with its own set of problems that can diminish productivity. If you are experiencing the toxic effects of using technology, it's time to disconnect and go analog: Instead of a digital planner, use pen and paper or a desk calendar to write down your tasks. Writing by hand helps clear your thoughts and mindfully connect with the task. It gives us a sense of control and autonomy, which can lead to improved productivity. It can also be therapeutic, helping to relieve anxiety and stress. Instead of using a to-do list app, create a mind map on paper. Mind mapping is a technique that allows you to visualize complex information. They can be used for brainstorming, setting goals, creating action plans, managing daily tasks, and more. Instead of scheduling your tasks on your digital calendar, just create time blocks on your whiteboard (or your mind if you have a good memory). Time blocking allows you to focus on a specific task for a predetermined time. By setting boundaries and limits on how much time you spend on specific tasks, you can maximize your productivity. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Adeline! Adeline Yuboco, Executive Contributor Brainz Magazine Adeline Yuboco is a HubSpot-certified content marketing consultant, writer, and mentor. After a car accident forced her out of the corporate world close to two decades ago, Adeline made the bold decision to go dive head-first into the world of freelancing. Since then, Adeline's written over 1 million words professionally (and counting). She's also created and managed content marketing campaigns for B2B SaaS and service-based businesses to help them build a strong online presence, grow their audience and get leads. She also mentors and provides consulting services to aspiring business owners and freelancers navigating through the ups and downs of starting and growing their own businesses.

Written by: Fatimah Behagg Fitness is more than just exercise. It is transformative and has the power to change not just how you look, but, more importantly, how you feel. It is so much more than just training. Fitness is a lifestyle. It is not a fad or a hobby. It is the catalyst for positive changes that can impact every aspect of your life. I work with clients to build healthy behaviours for life, not just for a holiday or an upcoming event. If you are looking to kickstart a fitness journey this year, or perhaps looking to level up the journey you are currently on, try incorporating the following 7 healthy habits to change your mind, body, mood, and attitude: Set daily goals I coach my clients on the importance of setting goals each day. Writing down goals can make you more likely to achieve them. It acts as a reminder to keep you on track. It focuses your actions on achieving them and helps you measure your progress. It also feels satisfying when you achieve it and can tick the ‘to-do’ item or goal off the list. Try writing down 2-3 small goals each day. These do not need to be ‘big win’ items. For example, one daily goal might be to walk more, or perhaps to go to bed 20-30 minutes earlier than normal. One of my daily goals is to drink more water. I recently purchased a water bottle with metrics down the side so that I can track how much water I am consuming each day. A simple thing like carrying a water bottle around all day has helped me create a habit that is now part of my everyday life. Have goals in written form and commit to achieving them. It works! Lock in your workout Preparation is key when it comes to achieving fitness goals. Put aside time, energy, and effort to set yourself up for a healthy and successful week ahead. I often hear from people who say, “I’ll do it next week” and it never happens, or “ I’ll go to the gym tomorrow” and then it does not happen for whatever reason. Each Friday, I book in personal training sessions with my clients for the following week, so that it is locked in and they can plan work and other commitments around it. It also means they are less likely not to make excuses to not workout and more likely to get it done. It is a form of accountability. Book in advance so that when the new week begins, your fitness schedule is in place and you are prepared. Make sleep a priority Sleep is a game changer for how you look and feel. It is often overlooked or underrated when it comes to health. I coach my clients on the importance of getting enough sleep on a weekly basis. To create a consistent sleeping pattern, try going to bed at a similar time each night, to support your health and fitness goals. It will help get you into a rhythm of regular sleep. When conducting new client consultation calls, 4-5 hours of sleep seems to be the average amount of sleep people are getting each night and gets mentioned as one of the reasons people are too tired to train in the morning and why they cannot stick to any fitness or healthy eating plan consistently. When I worked in the corporate world, it often felt like a competition to see who could get the least amount of sleep. It felt like admitting to a good night’s sleep was perceived as a weakness, when in fact it can determine productivity levels. Creating a healthy sleep pattern will not only improve your mood, it will also improve your outlook on your life and give you more energy to do the things you want to do. Eat more protein Protein is a key component of a strong and healthy body. When conducting nutrition and lifestyle assessments with clients, I often find that people are undereating protein. Most of the time it is not done on purpose; rather, it is due to a lack of awareness or understanding of its significance. Protein is responsible for the growth and repair of every cell in the body. Protein plays a critical role, including transporting key nutrients around the body. We all need protein, not just bodybuilders! Whether your goal is to lose weight, maintain your weight or even gain weight, start consuming more protein. It also dulls hunger, helping to keep you fuller for longer. Try adding sources such as meat, fish, eggs, beans and pulses, and vegetables into your diet. If you struggle to consume sufficient levels throughout your day, consider supplementing. Requirements vary based on age, size, and lifestyle; however, as a general guideline, aim for 1 gram of protein per pound of bodyweight. For more information on protein, check out this blog post for all you need to know. Walk more Walking is the most underrated form of exercise. If there is one healthy habit I recommend you adopt in 2023, it is to walk more. Even 10-15 minutes of walking has a positive impact on the body, mentally and physically. If you feel tired, stressed out, or overwhelmed, try taking a short walk. It will improve your mood and give you energy. It also burns calories, so if you are looking to lose weight, start walking! As a recommended guideline, aim for 10,000 steps each day. Invest in a fitness tracker (it does not need to be an expensive or top-of-the-range one, basic fitness tracker will give you a daily step count to keep you on track) or aim for 2-3 short walks daily to improve your health. Stretch more Stretching is overlooked yet so necessary for a healthy and happy body. We should all stretch more, not just those who exercise regularly or lift heavy weights. It is an excellent form of recovery for the muscles and lessens the risk of injury. It may not feel like the most exciting form of exercise if you are someone who craves a high energy workout, but it is crucial for your recovery. It can also be calming for the mind and body. Try it! Be consistent Consistency is key when it comes to health. Often, people start fitness journeys with great intentions, but fall off plan after a few weeks. They may not see results right away or lose motivation and give up. You cannot rely on motivation. Motivation is not a permanent feeling or mindset. You will not always be motivated. Instead, focus on being consistent. Consistency is vital to making progress. Accept that you will not always be in the mood to exercise. You will not always feel like doing the work; however, you will feel so much better afterwards. Eating a salad once or twice will not make a difference if other daily habits do not align with your goals. The same applies to training. Doing a few squats or stretches here and there is not enough. Sure, all movement helps. However, to improve your health and fitness levels now and in the future, you must do the work consistently to make a change. Try to exercise for 30-45 minutes, 2-3 times each week, for a strong, fit, and healthy body. As a coach, it is the number one thing I remind my clients of on a weekly basis, to do small things consistently towards a healthier lifestyle. Consistency is the magic behind why many people achieve their fitness goals and the reason others do not. Remember, you will not always be in the mood. The point is to do it anyway. Let 2023 be the year you prioritise your health and fitness, not only to get in shape, but also to keep in shape! If you would like my help to become stronger, fitter, and happier, feel free to get in touch. Book a free consultation , and we will discuss your goals and how I can help you achieve them. About the author: Fatimah Behagg is a business owner, brand & growth marketer and certified fitness coach. She has over 14 years of experience as a marketing leader responsible for global advertising campaigns. She partners with start-ups as a consultant to build brands, and currently heads up customer experience for one client. Her mission when launching ‘Flex with Fatz’ was to combine her extensive professional experience and passion for fitness to improve the lives of others. She regularly hosts talks on the importance of mindset & motivation, and blogs frequently on all things health and wellbeing. Her long-term goal being to dedicate her marketing, leadership and fitness experience to inspire on a global scale.

Written by: Patricia Faust, MGS, 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. Think about your typical day at the office, or even your home office. What is your activity level during your workday? Not surprisingly, most people respond they spend most of their day sitting behind a computer or sitting through endless meetings. Exhausted after their day at the office, these people go home, eat dinner, and then plant themselves in front of the TV for the rest of the night. We human beings were built to move. This is not a new revelation. We have inherited the DNA hardwiring of our prehistoric ancestors. Recent studies have shown that people who work in offices or home offices spend between 10 – 11 hours per day in a seated position. Occupations in which there is little, or no movement of our bodies are known as “sedentary work” and are characterized by low energy expenditures, similar to the energy expenditure we have at rest. (The Dangers of Sedentary Work, 04/26/22, Ergonomics) According to the World Health Organization, 60 to 85% of the population worldwide does not engage in enough activity. This makes physical inactivity the fourth leading risk factor for global mortality! Wellness programs have emphasized the importance of having a healthy diet and aerobic exercise to offset the effects of time spent being sedentary. However, studies have indicated that even if you exercise for 30 minutes a day, you may not be able to counteract the effects of sitting throughout the rest of your day. The solution seems to be more movement spread throughout the day. Mayo Clinic found in “13 studies of sitting time and activity levels, found that those who sat for more than eight hours a day with no physical activity has a risk of dying similar to the risks of dying posed by obesity and smoking.” (Health Risks of a Sedentary Lifestyle. June 17, 2021. Lifespan) Health Effects of Sedentary Lifestyle An article posted by John Hopkins Medicine showed that physical inactivity contributes to the following: Increase the risks of certain cancers Contribute to anxiety and depression Risk factor development for certain cardiovascular diseases More likely to develop coronary heart disease More likely to be overweight or obese May cause a decrease in skeletal muscle mass Can cause high blood pressure Can increase cholesterol levels Technology has contributed to this decline in physical activity too. Over the past 10-20 years modern technology and how we live has robbed us of everyday normal movements that were a part of our ancestors’ lives. If we compare ourselves to our parents and grandparents, we can clearly see our modern way of living does not require us to move as much as they did! Ask yourself these questions: When was the last time you needed to stand up to answer a landline phone? How many elevators do you use compared to taking the stairs? How many hours do you spend sitting at work/home? Have you designed your workspace to reduce the need to get up? How long is your commute? Are you sitting during your commute? Have you used online shopping? (Bowden, S. August 5, 2020. Risks of Being Sedentary at Work) How Does Being Sedentary at Work Affect Productivity? It is very clear that our sedentary lifestyle is a threat to our health and wellbeing. But there is a more immediate problem that hasn’t been fully recognized before. Our brain is an energy cannibal, and it doesn’t have its own energy source to fill the need. When we are sitting, focusing, concentrating on our workload, we are draining our brains of energy. But, when we are physically active, we push our heart to beat faster and in doing so, we send a greater amount of blood, oxygen, and carbohydrates to our brain which keeps our juices flowing. Our brain requires 20% of the oxygen, carbohydrates, and blood to meet its energy needs. When we sit for lengthy periods of time, our heart doesn’t send enough blood, oxygen, and carbs to the brain to supply an adequate expenditure of energy to think on a higher functional level. Instead, we get fatigued, and struggle in mental activities. Productivity decreases because we hit a wall. For our brain to function on a continual high level we must engage in physical activity throughout the day. Reducing the Consequences of Sedentary Work Changing our work habits can be challenging. Here are a few tips on incorporating physical activity throughout your day: Keep reminders every hour to get up from your chair, incorporating standing and walking activities for more than two and a half hours per day. Pay attention to small tensions in the body and get out of the position for a few minutes, stretch and have brief moments of physical activity at work. These are called “exercise snacks”. Take advantage of technology. There are cell phone apps that help calculate the number of steps per day. 10,000 steps per day is still ideal. Utilize sit-stand workstations that improve metabolic balance and decrease the chance of musculoskeletal disorders, like low back pain. Always remember – the fight against a sedentary lifestyle involves the movement of work. (The Dangers of Sedentary Work. 04/26/2022. Ergonomics) For more info, follow me on Facebook, LinkedIn, Twitter and visit my website! Read more from Patricia! Patricia Faust, Executive Contributor Brainz Magazine Patricia Faust is a gerontologist specializing in the issues of brain aging, brain health, brain function, and dementia. She has a Master in Gerontological Studies degree from Miami University in Oxford Ohio. Patricia is certified as a brain health coach and received a certification in Neuroscience and Wellness through Dr. Sarah McKay and the Neuroscience Academy. My Boomer Brain, founded in 2015, is the vehicle that Patricia utilizes to teach, coach, and consult about brain aging, brain health, and brain function. Her newsletter, My Boomer Brain, has international readers from South Africa, Australia, throughout Europe, and Canada. Patricia’s speaking experience spans the spectrum of audiences as she addresses corporate executives on brain function, regional financial professionals on client diminished capacity, and various senior venues concerning issues around brain aging and brain health. References: Bowden,S. (August 5, 2020). Risks of being sedentary at work. Retrieved from https://www.morganmwell.co.uk/riskd-of-being-sedentary-at-work Ergonomics. (April 26, 2022). The dangers of sedentary work. Retrieved from https://www.ehs.com/2022/04/the-dangers-of-sedentary-work/ Lifespan Fitness. (June 17, 2021). Health risks of a sedentary lifestyle. Retrieved from https://www.lifespanfitness.com/blogs/news/health-risks-of-a-sedentary-lifestyle

Written by: Raluca Marcu, 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. Most probably, we've all been in situations where we wanted to have started on the right foot or presented ourselves better, be it an interview, a client meeting, or a networking event. You've probably heard the saying "you don't get a second chance to make a first impression". This holds true in many aspects of our lives. First impressions are very powerful and shape how others interact with us The first impression we make on someone often determines how people will think about us in the future. The point of a good first impression is to be memorable without being overbearing. While it is important to remember that first impressions are just that ‒ initial impressions ‒ and they do not necessarily reflect the full complexity of a person or situation, they can have a powerful influence on our subsequent interactions with others, as they shape our expectations and attitudes towards them. First impressions are fast and can be difficult to change Research has found that it can take as little as a tenth of a second for someone to form a first impression of another person. Other studies show that it takes about three to seven seconds for someone to make an opinion of another person when interacting in person. Similar speed applies to websites ‒ it takes about 50 milliseconds (0.05 seconds) for users to form an opinion about a website that determines whether they'll stay or leave. There's no doubt that we often don't have enough time to impress our audience, as the judgment is coming in so fast and is so photographic. When we meet someone new, our brains automatically process a lot of information about them, including their appearance, body language, and demeanor, to assess whether they are someone we should trust. Once a first impression is formed, it can be difficult to change, as people are often resistant to new information that conflicts with their initial impressions. This is because our brains are wired to look for and remember information that confirms our existing beliefs and biases, rather than information that challenges them. People notice physical characteristics when first meeting someone The first impression is based on a combination of factors, including appearance and body language. People tend to notice and remember physical characteristics more than anything else when they meet someone for the first time. This includes things like clothing, hairstyle, and facial features. Demeanor, or the way a person carries themselves, can also be important ‒ someone who is confident and self-assured is more likely to make a positive first impression than someone timid or unsure of themselves. Consider the image you want to project when choosing your outfit More recent studies confirm that our style can have a major impact on how people perceive us in those first few moments, so there is much more to how we look and dress than we may think. When it comes to choosing an outfit, it is important to consider the image we want to project and how our clothing can help to convey that message. We should consider factors like the occasion, the setting, and the audience, in addition to the colors, styles, and fit of the clothing and how they will affect the overall look and feel. It's also important to consider comfort and confidence, as we want to feel good in what we're wearing. Overall, the key is to be mindful of the message we want to send and choose an outfit that aligns with it. How to dress to look confident Confidence comes from within, but certain clothing choices can help you feel more confident and project an image of self-control to others. Here are a few simple tips for choosing an outfit to help boost your confidence: Dress appropriately for the occasion: Choose an outfit that is appropriate for the setting and the people you will be interacting with. Wearing the right clothes for the occasion will help you fit in and feel more comfortable ‒ for example, a formal suit for a business meeting or a casual outfit for a relaxed social gathering. Choose clothes that suit your style: Wearing clothes that reflect your personal style and taste can help you feel authentic, which will increase your confidence level. Find a style that works for you and stay with it. Choose clothes that fit well and flatter your body shape: Clothes that fit well can help you feel more comfortable and confident, so avoid clothes that are too tight or too loose. Ill-fitting clothing can make you feel self-conscious and uncomfortable, which can undermine your confidence. Choose colors that suit you: Wearing colors that suit your skin tone and personal style can help you feel more confident. Use color to your advantage by choosing shades that complement your skin tone, eyes, and hair color. Accessorize wisely: Adding the right accessories can help you complete your look and feel confident. For example, wearing a statement piece of jewelry or a well-chosen belt can help you feel put-together and positive. Pay attention to your hairstyle and makeup (women): Have your hair neatly styled and shaped and your makeup appropriate for the occasion. Everything considered, we CAN influence how people perceive us by the way we look and dress, thus making a big difference in where their snap judgment is going when they see our picture or meet us for the first time. I did a quick test on this site on how I come across strangers. In the first photo, I uploaded a higher quality, more professional, and edited picture for my Style Coach™ business profile, whereas in the second photo, I wore much lighter makeup and left the photo unedited. The votes took just a few minutes, and the outcome speaks for itself – my competence and influence grew significantly in my first photo. I am not suggesting that image is everything or that clothes make the man, but they can definitely make or break a first impression. The most important thing is to wear what makes you feel comfortable and confident in your own skin, what makes you feel YOU in a particular environment. Book your FREE session with me here, so we can develop a personal style that’s uniquely yours and helps you express who you are or the image you want to project. Follow me on Instagram, and visit my website for more info! Read more from Raluca! Raluca Marcu, Executive Contributor Brainz Magazine Raluca Marcu is a Style Coach™ licensed and certified by the Style Coaching Institute® and an accredited member of the International Association of Style Coaches™ (IASC). With an extensive background in communications and branding, she brings together her personal styling skills with the self-image psychology, confidence coaching, body language and non-verbal communication skills in a unique combination to help people feel good inside-out. Raluca works with her clients beyond the image they see in the mirror to their internal self-image to boost their confidence and gain timeless style and life skills. Her mission: help women and men of all ages discover, enhance or express their authentic self with style.