Elena Manole is a time management and productivity coach, business owner and aspiring writer. She thrives on working with clients 1:1, giving workshops and leading her team. She is fired up by the idea of creating a job around a lifestyle that suits you, and not creating a lifestyle around your work. When she got her dream job in the tech industry, she realised that having lunch at her desk in front of the computer and spending her evenings and weekends in events promoting her company’s services wasn’t the way to go. The burnout that resulted from overworking in that “dream job” made Elena reflect on her life’s ambitions and on what is worth the hassle and the battle. She decided to keep striving and grow, but with a different goal/vision in mind. She worked hard on creating a vision that made sense for her and started working on it with the same passion that she showed to any project she embarked on. These days she wakes up with a desire to show up for her clients, she is not afraid anymore of Sunday evenings and has ownership of her time. Elena Manole, Productivity and Time Management Coach Elena, you are a business owner and time management and productivity coach. You help your clients build systems that work and help them gain clarity around their vision. How did you get to this point and what kind of audience do you target your business towards? Thanks for the question. It’s quite interesting to reflect on the beginnings of this project. Well, to start with, I had to learn the hard way that, living my life based on intentions and visions rather than on inertia, wasn’t anymore an option but a necessity. I have always been a bit more controversial in my thinking and followed a path that was different from my peers, but when I landed the dream job and I felt the misery that one feels only when they don’t live their true life, it dawned on me. I don’t have to live like this, nobody is forcing me. Having the fancy title and the salary wasn’t making me happy. There was something different I was aiming for. Today I thrive on working with clients who want to live with intention, who decide where their time is spent, with whom and on what projects. I usually work with small businesses (one or two people) but also homemakers, creators and therapists. We work on their finances, starting from account statements, to building a budget that feeds their vision and not the typical consumer attitude. It makes me really happy to work with clients who are in the process of learning how to delegate, how to say no to projects (and invites) that don’t align with their vision and how to prioritise their most important tasks. I help them build systems, which usually starts with checking their calendar, what goes there and what shouldn’t be there. We make sure that there are appointments they keep with themselves, whether resting or taking themselves to a fancy restaurant/cinema date. You’ll find my clients working in all types of industries. I work with makeup artists, film producers, music producers, property business owners, writers, painters, etc. The list goes on. It doesn’t matter what the industry is. What really matters is that they are looking to build a structure that helps them thrive and to go to the next level, as opposed to burn-out and exhaustion. You are famous for following the 7/7/7. What is this about? Sure. It’s a very simple concept. After having experienced burn-out in my previous career, I decided to be intentional with my time off. No matter where my business is, I take a whole day off every 7 days/week, a week off every 7 weeks and a month off every 7 months. It is hard to say no to client work when there is so much abundance, but I decided that my health and mental well-being were more important than anything else. I cannot give from a place of exhaustion. My clients thank me for taking some time out. I don't recommend anyone to follow the 7/7/7 plan. What I do recommend is that they are intentional with their holidays and that they take at least one or two holidays a year, which can also be a staycation for sure (my fav one). Nurturing relationships and taking care of ourselves is what need to go on the priority list these days. In my weeks off, I love spending extended time with friends, or exploring my own city (London). On the months off, I make a point to have a 10-day silent retreat to reconnect with what is important for me. This year I was blessed enough to spend those days in a beautiful ashram in India. It was a wonderful experience. You have a Master’s in accounting and an Undergrad in business administration. You worked with big corporations, small start ups and scales up, shifting from Italy to Spain and then to the UK. Why this journey and what are your current goals for your business? I was always curious about the world, hence the travelling. But early in my career I asked someone who had their own business what advice they would give to someone who was just starting their career. They suggested I’d get myself in the small start-up world and learn everything I need to learn about business and how to run one. Given that I have a master’s degree in accounting, managing the admin side of the business hasn’t been difficult for me (although I still need some mentoring and support around forecasting, etc.). With regards to my vision of the business and my current goals, I’d say that my most important goal for the year is to let people know I exist. And yes, I’m referring to marketing. I used to hate this topic back in uni but now I see how fundamental this is. Through my marketing efforts, I aim to reach as many people from my targeted audience as possible. Marketing, done well, helps those who need me, find me. And I know for myself that having mentorship and accountability worked really well in my life. I would not give up on my support network under any conditions. And I want the same for my clients. My clients are a treasure for me and a testimony that having the right support is needed when one decides to live a life with integrity and intention. What would you like to achieve for yourself and your business in the future? I usually talk in my blog posts and in my work with clients about the importance of having a vision and clarity for one’s life. From clarity a plan can be designed and a discipline can be built to follow that plan. When I don’t have a vision of where I want to be in a year’s time or 3/5 years, etc., etc. it is harder for me to build a map. And yes, I love being open to spontaneity and to life’s decisions for me. I just try to make sure I take responsibility for my own life. And don’t you worry that life will let you know if you are leading in the wrong direction. In my vision, I plan to publish my book in the next five years. I am on the first draft and I just submitted my book proposal with Hay House. I am in their membership community and I am learning so much. I am also a runner and planning to run as many races as I can together with my partner and friends. I love my spiritual life and I take 10 days off my schedule every 7 months and go on a silent retreat to meditate. I will do that in August next year with the SRF (Self Realization Fellowship). I want to continue nurturing my relationships and build strong connections. For my business I want to be more vocal, with my own gentleness and my own way of being in an industry that can be a bit harsh at times. I want to increase my client base by 70% and launch a course on time management on Skillshare. Attainable? For sure. Hard enough? I don’t know. It makes me happy. So I aim not to follow whatever standard comes from the outside, but to go within for that vision. Who inspires you to be the best that you can be? I have all types of mentors and inspirational people in my life. Through them I get inspired and get to work on my own life. One of my biggest inspirations is Mahatma Gandhi. What he achieved through a nonviolent approach is beyond my understanding. Reading his autobiography, I realised that he had challenges to work through that I didn’t have, but also challenges that I also had to overcome. He faced all types of experiences related to his culture, but also to his personality. Shy and desireful of knowledge, he started on a path of experimenting with the Truth. And so I did. He walked everywhere, kept track of his spending, studied spirituality and believed in something bigger. It is great to see how such a strong personality achieved such great changes in the world. One walk at the time, one pure intention at a time. I live by the motto “Be the change that you want to see in the world,” and I aim to stay away from topics that I have no control over. I focus on what needs to be done on a daily basis and surrender to a Higher Power the outcome. The uncontrollable is none of my business. It gives me great freedom. If you could change one thing about your industry, what would it be and why? I would change the harshness of it. At times coaches appear to be too hard on their clients. Phrases like “You have to do it now”; “Do it”, “If not now then when?”. I prefer a much softer approach and I know that each of us gives ourselves a really hard time already and we don’t need someone else to do the same. Although I am not a therapist, I did a lot of work myself in the area and have a certificate in mindfulness counselling. I know that each of us responds in different ways to inputs. And although at times, tough love really works, a bit of compassion goes a very long way. Tell us about a pivotal moment in your life that brought you to where you are today. Leaving my job in 2018. I was at the top of my career. I achieved the goals I wanted. I was happy with how things were going. I had a perspective on what I could achieve moving forward, but I knew deep down I wanted to do something of my own. The more I was staying in that job that was a safety blanket for me, the more I was feeling like dying inside. Something had to change. Since I left the job it hasn’t been an easy ride. I wanted to stay there as much as I wanted to leave and do my own thing. Change is scary, especially when it involves taking a leap of faith that implies an unstable income. Because being an entrepreneur is not simple. I did my due diligence and put money aside, so I wasn’t stretched by any measurement, and still it felt quite a bit. I left at a point where I was already burnt out. So instead of adventuring into opening my own business I had to rest. I had a long overdue rest, which turned out to be longer than I thought. For a year all I did was rest, meditate, take care of my health, eat well and meet up with friends. I would go out for walks, enjoy London at a slow pace and transform the life I was living from the inside. I knew I had to find a place for myself but I didn’t know exactly how and when. Slowly I started to reach out to people again and started establishing my own practice. I studied, I got certificates, had a website and started practising with clients. The joy I get from working with clients is beyond description. It is hard to describe the feeling I have inside on a daily basis. A weekend is not an escape from work but a continuation of my own life. Because life unfolds in a beautiful way whether I work or not. And this is the miracle of my life. Not dreading Sundays and singing and flying high on Friday is my true liberation in life. And for that I am grateful. A last question to close this interview. What is your work inspired by? A desire to explore my own limits and those of other people. A curiosity that goes beyond the normal. A desire to know what we are all capable of, really. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Elena!

Written by: Hannah Brents, 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 seen someone with an Emotional Support Animal (ESA)? Chances are you have. In this article, I break down what classifies as an ESA and the pros and cons of registering an animal. It may seem like a great idea, but will it serve you where you need it? Emotional Support Animals Emotional Support Animals (ESA) and psychiatric service dogs could be the best thing that could happen in your life. Having an aminal who is certified to be happy, supportive, and provide affection may seem like a plus; however, when encountering mental issues, trauma, PTSD, or other personal psychological issues, some pros and cons need to be discussed with your psychotherapist. What is an ESA (Emotional Support Animal)? What was once called Emotional Support Animals are now called assistance animals, and for airlines, they are called psychiatric service dogs (PSD). In the United States, the laws have changed for airlines for psychiatric service dogs, so ESAs are no longer allowed on flights. Regardless of the title name, an ESA is an accommodation made by the Department of Housing and Urban Development under the Fair Housing Act. Essentially, this certification states that if somebody has a functional limitation to their day-to-day life, they can have the accommodation of a support animal and an ESA. Now, not every animal can be an ESA. The law doesn't specify this, but you will struggle to find a clinician or a doctor willing to write a prescription or certification for an ESA for your pet peacock or snake. Many people also choose not to disclose their diagnosis in the application for certification as it is not a federal requirement for an ESA; however, doing this may allow the more predisposed to refuse your request for an ESA. What is a PSD (Psychiatric Service Dog)? A PSD is specifically for dogs who undergo specific training that airlines require for a dog to pass what's called the public access standard; a list of behaviors that they need to be able to perform in a public and crowded space and to perform a task specific to helping a person manage their psychological symptoms. Pros to registering an ESA or PSD The best advantage that no one can deny is that they are helping with your psychological impairment. These animals comfort you and have the skill to answer when you are vulnerable. They help you through your troublesome stretches and into your extraordinary times. And assuming you have an ESA or PSD, they understand social dynamics are difficult for you and aid in helping you create social buffers in certain situations. These animals are trained to sense anxiety and stress and can be trained to apply pressure to lower hyperarousal symptoms to distract you from panic symptoms. With that, they create a sense of all-around safety, giving you the relief you need now. But with every extraordinary thing, you should be aware of at least a couple of stresses too. Cons to registering an ESA or PSD Registering your animal as an ESA and PSD can be controversial. Within the United States, many tenants and landlords are not often accommodating to having an animal on their property. There have been times when tenants have come into legal disagreements with landlords, and it may be more beneficial financially to agree with the landlord and break the lease rather than take legal action. If you are looking for a place to rent and have ongoing providers, a therapist or a primary care doctor may write you a letter so you can have your ESA or PSD stay with you. Still, in my experience, it is very unlikely due to liability reasons. With that, doctors will only sometimes write a certification or refuse to due to lack of education or liability reasons because the criteria for an ESA is that it must have a functional limitation to your day-to-day life. This criteria is easy to meet because it is so generic, you must demonstrate more than simply a bond with your animal, and the ESA or PSD must aid in reducing psychological symptoms. If you have a PSD, they require training where the dog must be focused on you, no vocalizing, no pulling on a leash, and can't engage with any other person or animal. It must perform tasks to manage your symptoms. This training does not have to be done professionally, however; legally, this would limit access to this accommodation. Who Should Consider an ESA or PSD? Emotional support animals and psychiatric service dogs are ideal for anyone who feels socially isolated or suffers from trauma, PTSD, or mental illnesses. Seniors, kids with mental health issues, and anyone struggling with anxiety or depression are some of the common candidates for ESAs. If you feel left out of society or have problems navigating it alone, consider an ESA. If you or someone you love would benefit from an assistance animal, an ESA or PSD, you may want to speak to someone about your options. Follow me on Instagram, and visit my website for more info! Read more from Hannah! Hannah Brents, Executive Contributor Brainz Magazine Hannah Brents is a LICSW with a virtual therapy practice in Massachusetts. Many of Hannah’s adult clients come to her to address anxiety, trauma, life transitions, existential questioning, and relational difficulties. As Theology Therapist, Hannah serves as a resource for anyone looking to connect ‒ to yourselves, to others, to the divine and the natural world). She holds an extensive background in Theological Studies, allowing her to combine meditation, yoga, and clinical expertise to encourage deeper connectedness of the whole person as a means of healing and coping with suffering.

Written by: Izabela Puchala, Senior Level 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. January is a great time to reflect on our intentions for 2023. The mindset we bring into pursuing our dreams can be the most important factor leading to fulfillment or misery. When we create goals from an ego perspective, often unconsciously, we're likely to end up in a hamster wheel chasing fleeting moments of satisfaction but never fully experiencing it. This short article explains how to recognize and convert ego-based goals into visions more aligned with our values, leading to greater fulfillment. We will use the Enneagram framework to help identify pitfalls in our approach to the goal-setting process and implement strategies transcending the ego. What's your relationship with goals? Early experiences influence our beliefs about goals. Fresh out of uni, I was blissfully pleased with my work accomplishments until my manager said, "we should always want more." I started to doubt my aspirations and developed a belief that feeling satisfied means low standards. Since then, surpassing ambitious goals and striving for more became my way of chasing self-worth. In the Enneagram framework, this pattern of thinking correlates to Type 3, Competitive Achiever. While there's nothing wrong with embracing continuous improvement, when done in a mindset of never being good enough, it instills criticism, frustration, and competitiveness in the pursuit of our goals. On the other end of the scale, some of us resist and avoid setting goals. The word "goal" brings up anxiety, apathy, or even anger reminding us of negative experiences. For example, receiving unrealistic targets, working super hard for goals we had no passion for, or not getting a promotion despite achieving objectives set by our manager. Other times, we played a more active role in creating an unhealthy relationship with goals. Looking at the past, how often did you bully yourself into a diet, exercise, or work hard? The body keeps the score, and now it tenses up when the word "goal" is mentioned. Without our own north stars, we're like kites in the wind ‒ usually helping others achieve their visions and missing out on creating a beautiful life for ourselves. Often, Enneagram Type 9s resonate with this description. Below are examples, tips, and pitfalls to avoid when setting goals for all Enneagram Types. If unsure what your type is, you can take a free test here or skip to the next paragraph. Type 1: Goals are here to make me, others, and the world better. I will pursue them with precision if they're right. Watch out for perfectionism and getting caught up in the details. Type 2: Goals are here to alleviate suffering. I will pursue them with empathy and consideration if they help others. Watch out for suppressing your own needs. Type 3: Goals are here to show my value. I will pursue them with efficiency if I believe I can excel at them. Watch out for burning out due to a heavy workload. Type 4: Goals are here to show my unique contribution. I will pursue them with an innovative mindset if they resonate with me. Watch out for resisting the execution stage. Type 5: Goals are here to solve problems. I will pursue them with my deep expertise if they make logical sense. Watch out for staying in your comfort zone to protect your competence. Type 6: Goals are here to keep us on track. I will pursue them with dedication and responsibility if they're realistic. Watch out for analysis paralysis. Type 7: Goals are here to dream big. I will pursue them with enthusiasm if the vision inspires me. Watch out for the lack of follow-throughs after the ideation stage. Type 8: Goals are here to challenge the status quo/provide a clear vision. I will pursue them with passion if they're pragmatic and bold. Watch out for too much focus on the outcome. Type 9: Goals are here to help us work towards a common purpose. I will pursue them with a collaborative mindset if everyone else is on board. Watch out for procrastinating with the goal-setting process. How to recognize ego-based goals? Focus on image The easiest way to recognize ego-based goals is by their focus on improving our image/status/reputation, be it through the acquisition of skills, titles, money, looks, or possessions. Our ego is in the driver's seat if our intention is to win, be better than someone, or prove something to others. Often underpinning it is a scarcity mindset propagating a belief that there isn't enough for everyone. We might even be doing something beneficial for others, but if our motivation comes from taking pride in being seen as helpful, the ego is behind it ‒ Enneagram Type 2s, this might be for you. Compromised authenticity Striving to be perceived a certain way means compromising our authenticity. We suppress what is truly meaningful to us to meet external standards from society, family, or a group. One day, we wake up and realize that we have lost a connection with who we are. Think how many "successful" people go through a midlife crisis questioning why they are doing what they are doing, why this family, who am I, what do I like? Why am I not happy despite having everything I thought I wanted? This place often resonates with Enneagram Type 3, who are very good at reading what the audience wants and prioritizing that over their needs. Outcome versus process Since ego-based goals are focused on outcomes, we lose track of who we are becoming in the process of pursuing them. "The end goal justifies the means" ‒ sums it up nicely. It often happens in the non-profit sector, where organizations are so determined to achieve their mission that they are willing to compromise their integrity. For example, a non-profit fighting for woman's rights fires pregnant women to save costs. It's also a familiar place for Enneagram Type 1s, who, driven to improve the world, can become self-righteous. Or think of dictators who started with positive intentions. Amongst them are quite a few Enneagram Type 8s, believing their way is the only right way to make good things happen. Conditional happiness By believing "I will be satisfied/happy if I have this house/job/partner/etc." our ego tricked us into thinking that we can't be content until a specific condition is met. We search for happiness outside of ourselves and become dependent on external events to feel good. This pattern is familiar for Enneagram Type 7s, binging on new experiences in the hope of finally finding inner peace. By glamorizing the future, they miss out on available nourishment from the present activity, meal, or connection with someone. It's also a common space for Enneagram Type 4s, whose pattern is to see life for what is missing in it and disregard the abundance they have access to. How to uplevel ego-based goals? Identify emotional need In his bestselling book "Letting Go," David Hawkins explains how to transcend our ego by up-leveling our goals from the lowest tier, which is about "having things," to the midtier of "doing things" and finally reaching the state of being. For example: Level 1 Goal (Having): I want to have a house in the woods. Uplevel: Once I have it, what will I be able to do? Level 2 Goal (Doing): I’ll be able to relax on the terrace and look at nature. Uplevel: How will I be able to be when I do it? Level 3 Goal (Emotional Need): Calm, re-charged, and patient. By following this simple process, we identified the emotional need currently lacking in our life. This information is vital as emotions are behind every single goal. We hope, often unconsciously, that achieving our objective will give us access to an emotional state that feels out of reach. Knowing our emotional needs gives us more flexibility in how we can go about meeting them versus relying on one strategy. In the example above, instead of being obsessed with owning a house in the woods, we might decide that a career change, taking a vacation, relocating to a quieter residential area, or picking up an outdoor hobby might invite more calmness and patience into our life. Impact on others Even if our goal is about doing something or having a specific amount of money, we can transcend our ego by focusing on how achieving it will help us serve others. For example: Goal: To give a Ted Talk about goal-setting for greater fulfillment Impact on others: To empower others through sharing my knowledge to set goals for fulfillment Pull instead of push Rarely do we get lasting results by bullying ourselves into something. Psychologically, playing the top dog ("I should") and underdog ("I don't want") game creates an unhealthy dynamic within us. The uncanny underdog always wins, sabotaging "shoulds" we were never motivated for. Instead, we need to create a goal that excites us and honors our values. For example: Don't: "I should/ought to whip my butt into shape." (push) Do: "I want/choose to become a healthier parent for my kids." (pull) When we create goals from a place of consciously choosing who we want to become in the process of pursuing them, respecting our authenticity, and considering our impact on others, going after them will bring us as much enjoyment as the achievement. Inner peace and a sense of contentment will replace frustration and desire for more. We will live more in the present moment rather than glamorize the future. Follow Izabela on her Instagram, Linkedin, and visit her website for more info. Read more from Izabela Izabela Puchala, Senior Level Executive Contributor Brainz Magazine Izabela Puchala is an expert in leadership and organizational development. She has an MSc in Economics and a Postgraduate degree in Gestalt Psychotherapeutic Counseling. As a Certified Enneagram Coach, Izabela helps international and dispersed teams go from transactional and artificially harmonious culture to trust, cohesion, and fun. Her clients include the BBC, Salesforce, Planet Labs, and YPO (Young Presidents’ Organization).

Written by: John Scott, 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. Our human capital is all we really have. So, what are we going to do with it? A friend asked me about the meaning of human capital. Here's an example. When I was 15, I spent that summer in India coaching swimming at St. Joseph's School North Point in Darjeeling, India, at the invitation of my mother's cousin Bill, a Jesuit Priest who taught there. The school's motto is Sursum Corda, "Lift Up Your Hearts." Bill made an appointment for me to meet Tensing Norgay at his office at the Darjeeling Mountaineering Institute. I entered his office, he sat at his desk, and I took the chair facing him. Quiet confidence and understated nature. We spoke for a while, but I remember his quiet confidence and understated nature more than what he said. He was a short man but had a powerful presence like it would be easy to believe he had climbed Mount Everest. Subsequently, I met Edmund Hillary on two occasions in Toronto. Norgay and Hillary would never speak of which of them first reached the summit of Mount Everest on May 29th, 1953. Hillary wrote some great books, a few I have; one is called "Nothing Venture, Nothing Win." Two men fully optimized their skill, intuition, and physical and mental strength to do something no person had done before: bringing "it" all up the mountain and using all they had to stand on the summit together. Growth is natural and expansive. We each have collective resources: qualities, characteristics, strengths, perspectives, experiences, and aspirations. While it's good to know of our resources, it's best to use them or express them at the highest possible level. Like the ordinary meaning of capital, money, it's good to have it, but being held under a pillow doesn't do much good; fully utilizing it for growth is expansive. And like leveraging money for higher gains, we can leverage our resources through cooperation and collaboration for more good. Human capital is our collective resources and expressing them at the highest possible level and the ongoing introspection and learning that allows us to expand and optimize them for the good of all. But sometimes, there is resistance or self-imposed thought barriers to realizing our full personal power. We owe it to our future selves to explore anything keeping us from higher levels on our mountain. Lean into the wind, navigate skilfully around danger or crevasses and push on. Roger Banister once said, "I knew I had sub-four minutes in me somewhere." We all know the voice, the calling, to be more of our best selves. To be clear, it's a relative game. I'm not suggesting we have to climb a real mountain or run faster than anyone. Instead, we can optimize what we bring to the journey, then more learning, insight, and expansion: from wherever we are to better is best. Like Jake doing backflips down the aisle in the Blues Brothers, fully embracing the "mission from God." We should accept that mission. I love this quote from Mary Oliver, an American Poet that fits here, "Tell me, what is it you plan to do with your one wild and precious life." Mary Oliver - Short Beautiful Poems May your unique human capital be fully expressed at the highest possible level. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from John! John Scott, Executive Contributor Brainz Magazine John worked in sales and leadership in the financial industry for 30 years. For part of that time, he experienced a great deal of stress and didn't know the way back. As a result, John's health and well-being suffered. Becoming burnt out was the stimulus to wake up with a determination to do his life differently. John began a private journey to understand and overcome the negative stress he was experiencing. He found a formula for sustainable performance he now shares to help people move through common challenges to experience more great and less grind. John has completed Mindfulness-Based Stress Reduction (MBSR, U. of Massachusetts), Foundations of Applied Mindfulness Meditation (U. of Toronto), and the Certificate in Applied Positive Psychology (CAPP, Flourishing Center, NY). John's adventures include: Climbing Mount Kenya and Mount Kilimanjaro. Two dog sledding trips to the Canadian Arctic. Two record-breaking swim crossings Lake Ontario (51km) The first to swim from Christian Island to Collingwood, in Georgian Bay (32km). John brings his experience in life, learning, and adventure to help people do life and work well through writing, speaking, and coaching.

Written by: Todd Calongne, 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. Landing a job you love may sound far-fetched, but it’s not impossible. It’s difficult when our income sources do not align with our goals. Have you ever found yourself with a skill set matching a job description, and even though it’s not something you want to do, you still apply for the position? Then if you get the position and feel stuck because you brought your mismatched goals or values to the new role. This can be a cycle for many people. Stop shelving your dream job for later. Today is the perfect time to get ready for it. Here is the first part of my GET HIRED series guides showing you how I coach people to get into a vibrational match to a better outcome. First, understand your goals and motivations. Why do you need a new job? Is it to earn more money for you or your family? Do you desire something that will make you happy? Or do you need to consider moving to get the promotion you believe you are due? Before choosing a direction, it is critical to evaluate your objectives. This step will enhance your focus, and more focus means getting more of what you focus on. It will point you in the right direction for your career change and may lead you to more streamlined ways to achieve your goal. Make a note of your goal(s) and keep it somewhere you can see it. This note will serve as your mini vision board for the next few days. Finally, prioritize your reasons. More money, for example, is always nice, but does it outweigh more joy or working remotely? It's also okay if money comes first. Make certain that your focus is vulnerable and genuine. With your direction clear, you may find that, for example, you can do a job part-time or consultancy and make plenty of money, enabling a side gig to take shape. Next, find others who believe in you. Once you've completed your mini vision board, it's time to bring in additional positive energy from others. As a coach, I refer to this as co-creating. No matter how capable you are, you will always benefit from the encouragement of others who believe in you. It could be family, friends, colleagues, or even people you regularly discuss in your professional life issues. When you are open to other people's ideas, they will help you find your way. Consider someone sending you a job description and telling you, "You'd be great at this." How does that compare to simply seeing it for yourself? People who believe in you bring a variety of perspectives. Diversity broadens our thinking, allowing us to attract more people. Be open to the ideas and suggestions of others. Their ideas may be the universe providing the new perspective or a kick in the butt you’ve been waiting to feel. Third, Evaluate your current work environment. Assume you are still at your current job for this section; if you have left that job, apply these concepts to a previous job that did not work out. Let's be real. Career restructuring is difficult, and you should consider your current situation before jumping into it. Have you considered the aspects of your job that you enjoy? Is what you need to be successful in this role clear to your boss, and are your concerns heard and addressed? Are you financially secure enough to pursue your dream job? These are essential considerations before embarking on a career path you are passionate about. Imagine you intend to leave your significant other if they do not address your concerns. Do they get to stay if they change because of the issues you raised? Work is the same way. What would have to change for you to stay in your current position? Could you live with those changes? Before you leave your current job, give your current employer options for keeping you. Leaders are not minded readers and most likely have yet to learn what you require to stay and thrive. I often say to my clients, "okay, quit your job now (at least in your head). Now that you don't care about the job, what needs to change to keep you?" Fourth, investigate opportunities while remaining balanced. You can begin looking for potential employment now that you have decided to finally bring yourself closer to the career path you have always desired. However, a word of caution: refrain from devoting the majority of your time to this. Pay attention to your responsibilities in your current position or life. No, staying up late after bedtime to do a job search. Allow yourself enough time to make this transition without jeopardizing the value you have in your current position. In your spare time, connect/network with professionals related to your dream roles, do things that make you happy, and recharge your batteries. Notice, I did not recommend job search sites as they are only good for letting you know what companies are expanding. This final section will assist you in making room for new challenges and attracting the results you have been focusing on. Keep in mind that you are in a critical period of attraction. Companies that want your cynical, overworked energy on their team are not the ones you want to "attract." You want to work with companies that want a happy and balanced you. Creating a second job to search for new opportunities is not a good idea. Finally, learn while you wait. Arming yourself with as much knowledge and skills as possible is an excellent step in preparing for your dream job. Connect with mentors, take certificate courses, attend workshops, hire a coach, or read the right books to make your waiting time productive and valuable. Take it one day at a time to avoid becoming overwhelmed. Take pleasure in discovering how our energy can attract the right opportunities. Perhaps someone interested in hiring you is taking the same certificate course as you. Now you will be ready to welcome opportunities. It’s time to delve into the challenge of getting hired. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Todd! Todd Calongne, Executive Contributor Brainz Magazine Todd served as a senior people leader for the US Government and has since moved on and become an experienced Executive Coach and Hypnotherapist working with clients online. He has advised and built trust with CEOs, entrepreneurs, cabinet secretaries, foreign dignitaries, and members of Congress through his forward and often very direct approach. He leverages his political savvy and communications expertise to ensure his clients are effective leaders and help them reach their goals.

Written by: Victoria Hart, 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. Recently clients have found themselves asking, 'what's it all for?', as they come to realise that they have not been living according to their values. The things they really care about have been side-lined in pursuit of some reward they hope to gain. It seems they have been living someone else's dream, rather than their own. As a result, they feel unfulfilled, hopeless, perhaps even resentful, and like there is something more. Realising that you have not been living your passion can be quite a confrontation. The struggle you’ve endured to go after the things you thought you needed to be happy; that even when you have it, you still feel empty. And the fear of making the wrong decision keeps you stuck in the same old looping cycle; making excuses and creating stories in your mind. Yet, the more you resist the whisperings of your heart, the more painful life becomes. So how can you distinguish between your heart’s desire and the desires of your ego mind? The mind tends to desire material things, people, or experiences; which may lead us down a treacherous path battling to meet these desires. Whereas, when we’re in true alignment with the desires of the heart, our experience is often quite different from what we might have expected. Yes, it will be scary; yes, it will feel risky; yes, it will seem impossible; growth can be painful but if you can honor this calling, it is from this space of discomfort that you will transition from one state of awareness to the next. And so, rather than focusing on the short-term pain, focus on the long-term gain and the long-term game. Here are some tips for your personal freedom: List the thoughts, situations, people and habits that you no longer wish to experience. Pay attention and notice any moments where your words, feelings or actions do not align with your wishes Learn to recognise and express your truth These are powerful exercises to help you create a life that aligns with your heart’s wishes over the wishes of others and what you think you should do or say in order to fit in. Honouring the desire of the heart gives you a sense of well-being. It feels calm, peaceful and free, and at the same time you have an abundance of energy that magically attracts all the resources you require. If you’re looking for guidance and support, get in touch and let’s talk. Visit my website for more info! Read more from Victoria! Victoria Hart, Executive Contributor Brainz Magazine Victoria Hart, is a Visionary Coach, Energy Healer and New Earth Leader. She has been exploring the metaphysical and mystical world for as long as she can remember and has studied with some great masters in cutting edge and revolutionary therapies, inviting exponential breakthrough results. Victoria brings wisdom, inspiration and humility to empower people to break the looping cycles of programmed reality and consciously create a new life story. Her mission is to find freedom in self-mastery and teach others to do the same.

Written by: Deanna Goodson, 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 January 2023. Many of my clients come to me with New Year’s Resolutions. I try to get them to look at the concept of resolutions in a kinder, gentler manner. A resolution, to me, is often an unrealistic promise we make to ourselves. Let me explain. For example, a common New Year’s Resolution is to work out more. People who make this resolution are well-intentioned, but their goal is often too lofty to maintain. Very few people do things by half measures. It’s either all or nothing. With a New Year’s resolution, a client may say to me that they want to work out for six days a week for an hour at a time. That’s a wonderful goal. However, if you spent the previous year not working out consistently or at this accelerated rate, then you may not be able to maintain or sustain the habit. Although it’s not sexy or exciting, habit-based change is made slowly, over time. If you hadn’t worked out the previous year at all or fell off the wagon in February like most New Year’s exercisers do, then it doesn’t make sense to upgrade this much. Wouldn’t it be easier and more sustainable to start at two sessions of cardio a week, lasting no more than twenty minutes? Yes, yes it would be. When I weighed over 400 pounds more than six years ago, I began exercising twice a week for five minutes at a time on a workout bike that I’ve since had to retire. You would’ve thought that I had run the Boston Marathon by how difficult even this little bit of activity was and the amount of sweat I generated from just this little bit of exertion. There was no way I could work out for an hour a day on this same bike at that point. Cut to today and I do work out for 45 minutes daily on the bike (I’m on my third one now) and alternate yoga and rowing for up to 60 minutes (or more) of daily activity. How did I achieve this? Well, I went up slowly and incrementally. Until I felt comfortable at a benchmark, I did not move up. I understand that this is not going to get major results right away and it’s not supposed to. Losing weight and exercising to improve health is an ongoing process. It doesn’t happen overnight. If you want to begin a habit that will lead you to a six day a week, one hour at a time workout regime, wouldn’t it make more sense to start slow and build up? By the end of 2023 you could be doing exactly what you set out to do in January and are more likely to stick with it. The same goes for dietary changes. I don’t recommend that my clients do anything drastic at once. Try by adding in an additional fruit or vegetable every day. Begin by drinking 8 ounces more of water a day for a week or two. When these changes become second nature, then increase difficulty by adding in more challenges. Today, I eat a gluten-free, reduced sugar, low dairy and no artificial sweeteners plan. I did not get that way overnight. I am proud of my accomplishments and realize that the way I eat is not the way that others should or even want to. I work with people all across the spectrum of health-promoting eating. We must meet you where you’re at and move along from there. It’s a process. Remember, as the old saying goes, “progress, not perfection.” You can achieve amazing results and lofty goals with time, patience, and discipline. I’m happy to help you build and navigate a strategy that works for you. Set up a 60-minute complimentary session with me today here. I can’t wait to help you achieve your goals. Follow me on Facebook, LinkedIn, and visit my website for more info! Read more from Deanna! Deanna Goodson, Executive Contributor Brainz Magazine Deanna Goodson is a professional life and mental health coach, nutritional counselor, and writer. She received her coach training at Rhodes Wellness College in Canada and received an ACC credential from the International Coaching Federation in May of 2019, which was recently renewed. As a mental health coach, Deanna is well-versed in Cognitive Behavior Therapy, Dialectical Behavior Therapy, and Emotional Freedom Technique, aka Tapping. Deanna is also a graduate of the Institute of Integrative Nutrition (IIN) and has a certificate in Emotional Eating Psychology (EEP). She follows an intuitive eating approach for her clients and helps them repair their relationship with food.

Written by: Maxime Bonnasserre, 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 end & start of a new year resonate for many as a time for resolutions! They are discussed in our homes, at dinner parties or in our private journals. Where is this coming from anyways? I did not know where this originated, hence I did a quick google search. Thanks to History, I discovered that this tradition started as far as 4 000 years ago by the Babylonians. They used to do it to revere gods and make sure they would fall in their good grace, we do it to improve ourselves. In any case, it’s focused on us. Good or bad is not up for debate here for me, yet I sense that we can go deeper! How We See Resolution Now & What Should They Be Let’s start at the root so that we may level the playing field on what resolutions are. I always like to play with the etymology of words. Resolution comes from the Latin Resolutio which was the action to solve something. It later became a frame of mind often used as a pious or moral determination. Hence, New Year resolutions. Today we used them as an intention to put ourselves in a frame of mind in order to solve something about us, to better ourselves. Don’t get me wrong, there is nothing wrong with resolutions and goals for the new year! There is in this process of self-examination and reflection and good intention to get better at something or achieve a desirable goal or outcome. The question becomes will you be able to follow through and how will this serve you? Furthermore, one could argue why is this an annual process? Should it be a daily one! I’m reminded of the Stoics here that would classify all actions as eudaimonic or hedonic. In the former, you operate from a virtuous stance. It’s a Greek word that has such a wonderful meaning, yet a simple translation does not render it justice. Your aim is joy, happiness, wisdom, benevolence. On the other hand, if your resolution has to do with hedonistic goals such as money, fame, possessions… I doubt that this will contribute to fulfilling your happiness reservoir for a long time! As I’ve shared in this video, you’ll end up wanting more and will ultimately remain unsatisfied. I believe that in such a case, we should all review our resolutions for ones that are eudaimonic. In this way, we might bring to our year and years to come something of substance to better off our character as opposed to our wallet. Or any other thing to satisfy our ego. The ultimate goal I’ve titled this article zerolution, because I believe we can zero in on something much more transcendent than a few resolutions whether they are eudaimonic or hedonic in nature! The question that came to me while reflecting on this subject and article was the following: “If I had only one intention to set for this year, not knowing if I’ll even finish the year alive, what would it be?” How does that change your resolutions? Seems like we are forced to up our game here with this question, don’t we! When we start to go for the roots of things, we get a different perspective on the matter! Why do we come up with resolutions? I think it’s safe to say that we do it because we believe that we’ll be better and happier if they materialize. Hence, something is off inside of us. We need something. We want something to be okay! And we might just be if what we aim for is attained. Ultimately, is there something higher than we can aim for? Something that, even if not attained will leave us, the people around us, our planet a little bit better? On our life journey, there are many paths that can lead us to awaken, to our peaceful place, our freedom. The highest form is to free ourselves from ourselves. When you study the scriptures and the ancient texts, they all point in that direction. Yet, it is not in the mere understanding and study of that wisdom that we get to live it! Our process is one of experimentation and experience. A daily one! So dear readers, let me invite you to search your soul and zero in on that intention that would allow you to open your heart, free your mind from yourself, and leave every moment a little bit better than how you found it! What intention comes forth for you? Follow me on LinkedIn, YouTube and visit my website for more info! Read more from Maxime! Maxime Bonnasserre, Executive Contributor Brainz Magazine Maxime (Max) Bonnasserre is a life coach, spiritual teacher, speaker and writer. Not a guru, nor a master, he’s a simple loving man that got to free himself from his own worst enemy … himself! His soul journey had him go through common themes: unworthiness, difficulties in relationships, financial struggles, pursuit of titles, money, possessions, a lack of meaning and faith. It is the hero's journey through healing, growing and trust that saved him and that can help you! Inspired by ancient wisdom and spirituality, his teaching and coaching are simple but transformative. Meant to inspire and guide you towards more inner peace, freedom and love. Find him here!

Written by: Patrick Brown, 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. Every business aspires to grow and succeed over time. As an executive, you aim to keep your company flourishing. You understand that your workforce is critical to your success. Employees are your most valuable assets because they take care of your business and customers. However, one problem you might encounter is a lack of staffing. With the global labor shortage in full swing, you'll likely struggle to find expert professionals to support your operations. One solution to this labor shortage is access to a global workforce through business process outsourcing (BPO). Explore how BPO service providers help companies solve their staffing problems. How Organizations Address Labor Shortages Labor scarcity has become a widespread issue worldwide. The ongoing pandemic has exacerbated the problem through what we call "The Great Resignation." In the United States alone, approximately 47 million employees quit their jobs in 2021 to pursue better work-life balance and flexibility, higher compensation, and improved workplace culture. Today, the country has more than 10 million job openings, but only six million unemployed workers are available to fill them. To combat labor shortage, companies turn to several recruitment strategies: Hire Local Talent. To effectively recruit potential candidates in the local area, companies should streamline their recruitment process by setting standard workflow, building networks, and simplifying hiring steps. Actively recruiting through aggressive recruitment approaches also helps fill open positions quickly and easily. Work With Recruiters. Recruitment firms typically have established networks of skilled professionals and experts in various industries, making it easier for them to find the right candidate for a given position. They also have streamlined recruitment processes, which expedite the hiring process and ensure that the most qualified candidates will apply. Implement Referral Programs. Setting referral strategies for hiring employees proves effective. Companies can have their recruiters get recommendations from other professionals or industry experts. They can also provide incentives or perks to employees for referring to successful applicants. Use Social Media and Online Job Platforms: Social media channels (LinkedIn, Facebook, etc.) and job search websites (Indeed, Glassdoor, etc.) are powerful resources for attracting and hiring the best talent. Companies should consistently post job ads on these platforms for brand recognition and talent acquisition. Leverage Advanced Technologies: Harnessing the power of today's technology, such as applicant tracking systems and data analytics, can give businesses a competitive advantage in recruitment. These tools can help search for prospects, filter applicants, and automate screening processes. However, these strategies are not enough when the entire country faces a labor shortage, as is the case in the U.S. In this scenario, tapping into a global workforce is the most viable solution. Globalization can help connect businesses with a diverse pool of talent, providing a much-needed solution to the tight labor market. In the next section, explore how accessing a global workforce helps with tight labor. How Globalization Helps With Tight Labor Amid the pandemic, many U.S. and European companies faced labor shortages. The International Monetary Fund (IMF) reported that most labor markets in advanced economies have become tighter than before COVID-19. Further, Grant Thornton's latest International Business Report (IBR) cited labor costs (57%) as a primary factor preventing business growth. One reason for tight labor is reduced workforce participation, which means the pool of available job seekers has declined. To circumvent this problem, companies can access a global workforce through outsourcing. To combat the issue of labor scarcity, countries such as Canada and Australia implement new immigration policies. In November 2022, Canada announced plans to accept 1.45 million immigrants by 2025, 60% of which trained in healthcare and other in-demand job skills. Similarly, Australia seeks to increase the number of permanent migrants to 195,000 until June 2023. The goal is to assist industries in addressing labor shortages and reducing reliance on short-term local workers. Both Canada and Australia compete to attract skilled immigrants. However, the United States has temporarily halted immigration legislation as they focus on securing the U.S.-Mexico border. Access to a global workforce is the best solution for addressing labor shortages. For one, outsourcing helps businesses expand, tap into a skilled workforce, and reduce operating costs. Learn more about the rise of outsourcing in the next section. The Rise of Outsourcing Marshall McLuhan first introduced this concept of a “global village” in 1964, claiming that people had become so interconnected worldwide due to technology. Fast forward to 2022, and we've seen how globalization has drastically impacted the world. Globalization does not only help people interact on a personal level; it also allows companies to do business on a global scale. In particular, outsourcing works by giving companies access to an international workforce, not to mention technology and resources. Outsourcing has become prevalent. The practice of outsourcing to service providers overseas, also called offshoring, has exploded in popularity. It allows companies to delegate tasks to a third-party service provider for business growth. The business process outsourcing (BPO) sector has exponentially grown over the years. The proof is in the numbers: The global BPO market is expected to reach $525.2 billion by 2030 at a compound annual growth rate (CAGR) of 9.4%. According to Clutch, nine out of ten small businesses planned to outsource in 2022. They sought to collaborate with domestic and international partners to: Access flexible resources (33%); Improve efficiency and save time (27%); Work with experts (26%); and Scale and grow their business (19%). Thus, outsourced labor offers real value beyond addressing shortages and reducing costs. In the next section, learn how the BPO industry helps companies cope with tight labor. How Outsourcing Helps Countries With Tight Labor The outsourcing sector serves various businesses across different industries. Think of knowledge process outsourcing (KPO) or information technology-enabled services (ITES). But no matter the industry, it gives you access to a skilled workforce. Here are ways outsourcing helps companies in countries with tight labor: 1. Provide Front-office and Back-end Support Third-party vendors build a team of BPO agents. Before, they would establish contact centers and hire customer-facing employees such as customer service representatives and technical support specialists. But the BPO sector has gone beyond handling front-office functions. Today, they employ back-office agents for customer support and administrative work. According to Deloitte, IT is the most commonly outsourced business function at 54%, followed by finance (44%) and payroll (32%). Since these tasks require specialization and expertise, outsourcing has become the best method for tapping into skilled professionals. Statista even reported that the global IT outsourcing market might hit $587.3 billion by 2027 at an 8.07% CAGR. Case in point: We established an outsourced back-end team for a California-based IT and telecommunications company, providing a wide range of administrative and sales support tasks. In two months, the company’s customer satisfaction substantially increased by 92%, while productivity increased by 70%. That proves how a reliable BPO company can help build your back-end operations. 2. Hire and Train Skilled Professionals and Experts Most BPO companies strive to be globally competitive to serve clients better. They work hard to earn standard certifications for business optimization and regulatory compliance. They set up a stringent recruitment process, hire the right people through the global talent pool, and match them with client needs. They also provide new and old employees with proper training. The goal is to ensure technical expertise, language proficiency, and cultural integration. Additionally, outsourcing offers diverse talent, which leads to more creative and technical solutions. Global employees offer varied ideas because they all come from different backgrounds. Let's take the case of AT&T. This wireless management company has been delegating some of its business functions to offshore vendors. For one, our business helped establish a contact center for this company. Ultimately, its market share in Arizona rose to almost 5%, securing 15% of the local market. 3. Provide Access to Advanced Technology and Resources The outsourcing sector is known for investing in the latest technology. Deloitte identified the top digital enablers as follows: Robotic automation process (RPA) Single-instance enterprise resource planning (ERP) Cloud technology BPO companies leverage technology to help their clients reduce their labor headcount while gaining a competitive advantage. Conversely, they hire and employ technical experts to help manage technological resources. Here is how next-generation technology supports businesses: Automation reduces manual work and accelerates business processes, requiring fewer employees to handle certain tasks. Artificial intelligence (AI) helps with business forecasting, analysis, and reporting. Self-service options, such as AI-powered chatbots and interactive voice response (IVR) systems, empower customers. 4. Help Companies Save Money While Improving Performance U.S. businesses employ offshoring to save on labor costs. In fact, outsourcing can help you cut such expenses by up to 70%. First, hiring onshore employees is more expensive than hiring offshore workers. The salary of one American might be enough to cover ten qualified Asian employees. Building an in-house team also requires investments in infrastructure, technology, and resources. But while companies are looking to save money, they outsource to improve their business performance. BPO service providers help improve service efficiency, quality, and productivity. They can achieve this objective by tapping into skilled professionals and training them to be the best. Another case study on a wireless management company can validate the point above. We set up an IT help desk for this business. After two weeks, it handled 90% of the user requests and resolved issues promptly. In the end, user satisfaction increased by up to 92%, while the company saved up to 65% in labor costs. Five Best Practices for Outsourcing Outsourcing proves beneficial in many ways such as by giving access to a global workforce. However, it requires proper planning, critical thinking, and deliberate action. As the CEO, you're responsible for navigating your outsourcing journey in the right direction. Whether you employ business process outsourcing or people as a service, here are some best practices to implement: Examine Your Business Operations. Before outsourcing, ask yourself whether you lack staffing or need technical expertise. The goal is to identify improvement areas and your business needs. That will help you decide what processes, functions, or tasks to outsource. Choose the Right Third-party Vendor. Start by searching online or getting referrals from other professionals. With a list of prospects, narrow your options by focusing on their workforce. Also, consider their BPO track record, technology and resources, outsourcing costs, and business reputation. Create a Service-level Agreement (SLA). An SLA defines your relationship with your BPO partner. It primarily details your workforce's duties and responsibilities, not to mention your operational objectives and key metrics. This legally binding paper keeps your best interests in mind while protecting both parties. Foster Constant Collaboration. While you give your BPO partner the liberty to operate, provide them with the utmost support. Create open lines of communication with your BPO agents and coordinate with them regularly. After all, outsourcing means pursuing a business partnership. Monitor BPO Performance. Obtain and review monthly reports to see your outsourcing progress. If areas for improvement exist, help your BPO partner optimize your operations. For instance, provide your third-party agents with regular training programs and process updates to achieve success eventually. Final Words The workforce is the lifeblood of your company, keeping your business up and running. A lack of staffing won't only compromise your operations; it might escalate to a business shutdown. So when faced with a labor shortage, consider tapping into a global workforce. Take advantage of the outsourcing benefits and follow best practices recommended above. They will help build a robust workforce that will lead to your business success. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Patrick! Patrick Brown, Executive Contributor Brainz Magazine Patrick Brown is the founder and CEO of Unity Communications, an award-winning BPO service provider operating globally. As a leader, he has built an international organization that serves clients across the globe, from small businesses to Fortune 500 companies. With recognition on the Forbes Next 1000 list in 2021, Brown's vision and leadership have made his BPO company a force to be reckoned with in the industry. But Brown's journey to success didn't begin with Unity Communications. He kicked off his career in the U.S. Navy and eventually rose to the rank of IT director for USS John S. McCain DDG-56. After leaving the military, Brown worked with renowned telecommunications companies such as Cox Communications, Mitel, and XO Communications. His international exposure, interest in technology, and passion for entrepreneurship led him to start his own business in 2009. And he has since grown Unity Communications into the thriving BPO company it is today. Despite the demanding nature of running a business, Brown believes in fostering a work-life balance for his employees. He himself also dedicates time to his own family and personal hobbies. In fact, he often competes in sanctioned IRONMAN events throughout the world as a way to acquire goal orientation and develop mental fortitude. Patrick Brown believes that investing in people, leading a disciplined life, and not being afraid to fail are the keys to success.

Written by: Shona Hirons, 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. There are a number of reasons why it has been decided that the third Monday in January should be named 'Blue Monday'. You may be dreading the arrival of that credit card statement any day now. You may have already broken your New Year’s Resolution. You may be participating in dry January, or Veganuary, and although the end is in sight, it’s at this point that you’re finding it a struggle. The mornings and nights are dark, and it’s generally gloomy outside. The summer holiday seems so far away. If you feel like this, you may have fallen victim to Blue Monday. If you think you’re going to feel depressed, you probably will be, so instead, choose to be happy. It’s usually Blue Monday for me because my favourite colour is blue. I choose for it to be a happy day. It's OK to have the odd bad day. Nothing is perfect after all, but it’s important to have support in place if that one bad day turns into seven bad days, thirty bad days, 100 bad days, or more. What you can do if you're feeling Blue? If you’re feeling particularly anxious or stressed, why don’t you think about doing one or two of the following: Get up and get moving. Exercise is a natural and effective anti-anxiety treatment because it releases endorphins which relieve tension and stress, boost energy, and enhance your sense of well-being. Meditate. Meditation works by switching your focus from worrying about the future or dwelling on the past to what’s happening right now. Practice progressive muscle relaxation. This can help you break the endless loop of worrying by focusing your mind on your body instead of your thoughts. By alternately tensing and then releasing different muscle groups in your body, you release muscle tension in your body. And as your body relaxes, your mind will follow. Deep breathing. When you worry, you become anxious and breathe faster, often leading to further anxiety. But by practicing deep breathing exercises, you can calm your mind and quiet negative thoughts. Watch some comedy. Laughing is great for positive mental health and releases the ‘happy hormones’ to keep you happy. Listen to uplifting music. This is likely to get you smiling, singing, and moving. A favorite song can really lift your mood and reframe your mind. Speak to your negative thoughts. Being harsh on yourself won’t help you to achieve more. In fact, it can only make you feel worse. Keep a journal and jot down all the things that make you feel alive. You’d be amazed at how this simple act can switch your brain into feeling good. Switch off the news. News is full of negativity, so it’s no wonder you feel ‘blue’. Talk to someone. Just talking to someone you trust can really help to lift your mood. How Can I Support My Employees? The Access Group has some great affordable ways for employers to support their employees if they are feeling blue. Ultimately, employers should look at ways to create a supportive environment for their people. Have regular 1:1s, and make sure it’s a two-way conversation and not something your staff dread. Show that you understand, can listen, be transparent, because uncertainty breeds anxiety, and create a positive plan if there’s a problem. Next time you feel blue, instead of worrying about what’s going wrong, focus on what’s going right instead. Follow me on Facebook, LinkedIn, and visit my website for more info! Read more from Shona! Shona Hirons, Executive Contributor Brainz Magazine Shona Hirons is an award-winning global Resilience and Burnout Coach. A breakdown from work-related stress, which led to a life-changing accident, requiring major facial reconstructive surgery and brain damage, gave her a big wake-up call. During her recovery, she went on a journey of self-discovery to rebuild her resilience, consider her values and achieve all the things she was told she couldn't do. Shona has developed strategies to boost her resilience, and now helps others to do the same. She is the CEO of Mindset in Motion, and a leader in corporate wellbeing, working with corporate clients in over 195 countries. Her mission: To improve the well-being of people and businesses throughout the world.

Written by: Dr. Romi Fung, 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. Type 3 Diabetes? Ever heard that Alzheimer’s disease has coined the term, ‘Type 3 Diabetes?’ There is a growing number of statistics that show this correlation. 40–60% of people who have been living with diabetes for 5 years or more were found to be diagnosed with dementia compared to those who do not have diabetes (Pal et al., 2018), as well as the use of oral hypoglycemic agents are linked to a lower risk of developing dementia (Pal et al., 2018). It is conventional practice in diabetics to monitor and manage high blood sugar levels using pharmaceuticals that involve hypoglycemic (blood sugar lowering) effects. However, there is not enough consideration for insulin, the hormone responsible for controlling blood sugar levels and signals cells to take up glucose for energy. What is the difference between diabetes and insulin resistance? Aren’t they the same? Diabetes is a group of metabolic diseases characterized by hyperglycemia resulting from defects in insulin secretion, insulin action, or both (American Diabetes Association, 2010). While diabetes is collectively defined as a disease that results in high blood sugar, insulin resistance refers to a specific contributing factor of the definition of diabetes. Insulin is a hormone made by the pancreas to facilitate glucose to enter cells in our muscles, fat, and liver and to be used for energy. Insulin resistance is what happens when these cells do not respond to insulin. As a result, the body would attempt to make this more efficient by producing more insulin to maintain blood sugar levels. Your blood sugar levels may be shown to be maintained, but your insulin levels may be very high. There is no exact timeframe from developing insulin resistance to being diagnosed with diabetes, as there are many factors; insulin resistance is not black and white. Over time, insulin may not be sensitive enough, leading to hyperglycemia. That is when one may be diagnosed with diabetes. Having insulin resistance does not mean you have diabetes. However, people with diabetes are insulin resistant. What effects does insulin resistance have on the brain? Insulin resistance is not only exclusive to muscle and fat tissue; the brains of insulin-resistant individuals also become insulin resistant. Brain insulin resistance can manifest as impaired central regulation of nutrient partitioning, cognitive and mood dysfunction, brain-specific neuropathology and neurodegeneration (Arnold et al., 2018). The hippocampus, a brain region key to memory and learning, was found to present particularly high levels of insulin receptors, suggesting that insulin could play a role in synaptic plasticity mechanisms and memory formation in rodents and humans (De Felice & Benedict, 2015). With insulin resistance, this process of connection building and memory becomes impaired. Insulin also plays a critical role in the formation of amyloid plaques, and insulin is also involved in the phosphorylation of tau, which leads to neurofibrillary tangles (van Oijen et al., 2008). Higher insulin levels were associated with a faster decline in the telephone interview for cognitive status (TICS) and verbal memory (van Oijen et al., 2008). This could signify that higher insulin levels can predispose one to form more plaques. What are the signs of early insulin resistance when blood sugar levels appear normal? A common symptom of insulin resistance is becoming extremely sleepy after eating. This is due to the effects of the sugar and insulin surge on the brain’s neurotransmitters and the high energy demand of converting sugar into fat. A blood test can be written by a physician, medical doctor, or naturopathic doctor to assess fasting insulin and insulin tolerance. Using the lab value of fasting insulin, an insulin resistance calculator called HOMA-IR (Homeostatic Model Assessment for Insulin Resistance) determines how insulin resistant one is. What if I was tested and have insulin resistance? There are strategies to make insulin more sensitive; the key here is to catch it and act upon it earlier for a better prognosis. Physical exercise remains important. Aim for 30-60 minutes of moderate to intense physical activity for at least 3-5 days a week. Incorporate both aerobic and anaerobic activities such as weights and resistance training. HIIT training is amazing! Sleep is also a cornerstone in health and insulin resistance. Ensure you are getting 7-9 hours of good quality sleep. If sleep is affected, part of the work will have to include sleep maintenance and hygiene interventions. You cannot out-supplement or out-exercise poor sleep. Keeping blood sugar levels maintained throughout the day. Ensure your meals have a good portion of protein, fat and/or fibre to prevent any blood sugar spikes that can contribute to insulin resistance. I get patients to try and get 5g of fibre at each meal and/or a couple of servings of protein (the size of a deck of cards is approximately a serving of protein). Avoid simple sugars and carbohydrates as much as possible! Some supplements and herbs can support insulin and blood sugar regulation. Some of my favourites include berberine, magnesium, and resveratrol. Consult with your medical professional for optimal dosages and potential interactions with current medications and other supplementation. Stress management is also underappreciated for blood sugar regulation. Cortisol is a stress hormone that facilitates glucose release and can exacerbate blood sugar maintenance. Cortisol has been found to contribute to the reduction in insulin sensitivity (Adam et al., 2010). Consider deep breathing, mindfulness, a brisk walk (physical exercise above!) and bodywork! As these are general guidelines, it is recommended that you seek a medical professional to work with you with specific interventions, supplementations and/or prescriptive medications. Making the simplest but consistent habit of working towards insulin sensitivity one step at a time builds up. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Dr. Romi! Dr. Romi Fung, ND, M.Sc, Ph.D (cand.), Executive Contributor Brainz Magazine Dr. Romi Fung is a naturopathic physician practicing in Richmond, BC, Canada with a special focus in dementia and cognitive health. Dr. Fung works with patients living with cognitive decline and dementia by augmenting their brain's environment. He believes there is more to dementia than just working primarily with the brain; several metabolic and biochemical factors affecting our brain emerge from the body. Dr. Fung takes a comprehensive approach in working with his patients, from screening for inflammation, insulin resistance, and imbalanced hormones – all of which contribute significantly to our brain health, to interventions, including lifestyle coaching and clinical nutrition. References: Adam, T. C., Hasson, R. E., Ventura, E. E., Toledo-Corral, C., Le, K. A., Mahurkar, S., Lane, C. J., Weigensberg, M. J., & Goran, M. I. (2010). Cortisol is negatively associated with insulin sensitivity in overweight Latino youth. The Journal of clinical endocrinology and metabolism, 95(10), 4729–4735. https://doi.org/10.1210/jc.2010-0322 American Diabetes Association (2010). Diagnosis and classification of diabetes mellitus. Diabetes care, 33 Suppl 1(Suppl 1), S62–S69. https://doi.org/10.2337/dc10-S062 Arnold, S. E., Arvanitakis, Z., Macauley-Rambach, S. L., Koenig, A. M., Wang, H. Y., Ahima, R. S., Craft, S., Gandy, S., Buettner, C., Stoeckel, L. E., Holtzman, D. M., & Nathan, D. M. (2018). Brain insulin resistance in type 2 diabetes and Alzheimer disease: concepts and conundrums. Nature reviews. Neurology, 14(3), 168–181. https://doi.org/10.1038/nrneurol.2017.185 De Felice, F. & Benedict, C. (2015). A Key Role of Insulin Receptors in Memory. Diabetes 64 (11): 3653–3655. https://doi.org/10.2337/dbi15-0011 Pal, K., Mukadam, N., Petersen, I., & Cooper, C. (2018). Mild cognitive impairment and progression to dementia in people with diabetes, prediabetes and metabolic syndrome: a systematic review and meta-analysis. Social psychiatry and psychiatric epidemiology, 53(11), 1149–1160. https://doi.org/10.1007/s00127-018-1581-3

Written by: Sally Higoe, 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. All of us have issues to deal with. We have moments, days and for some, even weeks, where we may feel anxious or angry for various reasons. We reach times in our lives where the choices feel minimal, and the uncertainties feel insurmountable. At these times, the ability to be focused and have a positive mindset is essential for us to keep a healthy mental attitude... but how easy is it for you to extend this into all areas of life, including your relationships with others? How successful are you, at navigating these challenging times? Typically, what gives weight to these moments, are the negative experiences that are associated with them... Bad thinking typically leads to bad moments. And it is through these moments that most of us will make ‘the call’ and determine the level and quality of our lives. But what if you were able to improve ALL of the relationships in your life ‒ including the one you have with yourself? Would you like more quality experiences? Better connections with others, kinder conversations with self? We all have the strength to bounce back and pay more attention to situations and emotions if we want to. Knowing where to place the focus, is often the missing piece. This is what emotional fitness is about. We’ll go deeper below and share insights and tips to help you with your daily leading and personal living, as you read along. What is Emotional Fitness? To kick things off, let's discuss what emotional fitness is. It’s amplifying the quality of your experiences through deepening connections and enjoying great relationships. Through this, you’re able to significantly improve how you handle uncertainty and challenges with more grace and ease. Why? Because your hot buttons aren’t pressed so easily, your confidence in yourself is stronger and you simply don’t feel pressures as heavy as before. You’re more positively responsive and capable, and less egocentric, so you’re able to make the shift to where your mind focuses on constructive and creative tasks while drifting away from negative thoughts and ideas. Many of us have challenges or issues that haunt us, and no one can blame you for having those thoughts. But think about it, is it productive to dwell for hours thinking about unpleasant experiences? Definitely not. This is why it’s important to choose where you focus instead. The choice comes from a belief that success is defined by the value we bring to all that we cross paths with. This is the thinking behind an emotionally fit person. It could be easier said than done but being emotionally fit is the secret sauce to achieving the best version of yourself. All whilst empowering your surrounding relationships as you gracefully move into the meaning-driven space from the ambition-driven world. Let's Define Identity And Why It's Important Your Identity is your self-concept, who it is that you believe that you are; what you’re capable of and what you’re worthy of; also what you’re deserving of. All of our experiences are felt due to the view we have of ourselves, that is, our self-concept, and in a nutshell, it’s the way we see ourselves. There are 4 stages of identity that we all, universally go through. That means that each of us travels through these four stages of life. We do it unconsciously, it's not a choice that we make to move on to the next, but the move is something that needs to happen to become emotionally fit. And we want to align in a way where we can integrate all first 3 stages into the third, in a resourceful way that empowers our mind, body and soul. The fourth stage exists only in the subconscious state and can be likened to more of a ‘spirit’ level. We won’t be touching on that any further today... just know that if you were to reach that stage of Identity, the ultimate consciousness, you are well advanced and probably won’t be reading this J. So what makes knowing this about our identity, so important? At each of the stages we travel, our view of ourselves will change. No wonder people get lost in their thinking and confused about their behavioural changes at these times! The more we know about which identity stage we’re at in life, the greater strength of character we exhibit because it increases the understanding we have of why we act, say, and think the things we are currently doing. At these times, this helps establish your self-confidence and means you're better able to objectively view both your strengths and areas of self-improvement. Essential leadership states. In contrast, when we think one thing of ourselves and act another way (i.e. we’re unclear about which stage we’re living in or moving to), we typically feel discomfort. It doesn’t feel good, we’re confused and out of alignment. Like when someone says, “I just don’t feel myself lately”. These moments show us we need to increase the connection between who we are and where we’re at – we need to work more on our emotional fitness, and understanding of our stage of identity, in order to increase the level of certainty. When you grasp this, it’s a real superpower. Our identity is what makes each of us unique in our own beautiful way. 1. The Athlete In You Swiss psychiatrist and psychoanalyst Carl Jung is a master in his field and is known for his decoding of codes in terms of human behaviour. He brings us insight into our stages of identity and has also discovered patterns you may know such as 'thinker versus feeler', 'introvert' versus 'extrovert', and 'detailed' versus 'big picture’. What’s most poignant about Jung though is his belief that the purpose of every person's existence is to tap into their soul – discover what it is that they are truly about. The first stage we go through as developing humans is the 'Athlete' stage and it’s an important one. Don't take the name literally, this doesn't have anything to do with being a professional basketballer or football player. The Athlete Stage is just a label, but it is, how some athletes would refer to themselves, defined purely by physicality. It’s the label though, that fuels the archetypes belief inside that says, “we are our body”, and this stage is 100% influenced by external forces – body, clothes, car, house, the way we walk, look, talk, and sound. Making sense? Remember that we don’t consciously go from one phase to another but knowing what each stage is like and the lessons we can learn from them is guaranteed to help us move through uncertainties and reduce feelings of stress and anxiousness. Each of the stages is driven by an over-arching question that lies in the mind. The core driving question for the Athlete is: What do you think of me? And the answer to this question is of utmost importance and is one that the Athlete is ultra-sensitive about. 2. The Warrior Archetype The next stage we go through in life is The Warrior Archetype or The Hunter. Again, these terms don't have to be taken seriously as we are using Jung’s terms that best describe each stage. This is where we start growing and moving away from life's earlier stage of Athlete. And here, we define ourselves by the results we deliver. Like a constant little internal mantra – first or last? quickest or slowest? Winning or losing? This is what's important here. Does the energy of the warrior now drive your experiences? Are you driven by the need to win? Excited by the prospect of a real challenge... and feel the tingling in your belly at the possibility? Because if that’s you, you’re likely in this stage of life... and more often than not, like many others here, your results are seen through your career (for some women, the stage of Warrior is expressed through full-time motherhood). The problem with this is that when the career goes, or the job is lost, or all the kids move out of home... the feeling that one is often left with is that they have lost their identity. Left with the constant nagging question of “Who am I?” can be all too consuming and even lead to depression. (HOT TIP; Don’t let that be you – find a hobby, a sport, something on the side that you can become a part of, and spread your interests and your drive to as many areas as you can, so your sole focus is not in one field J). There is a particular beauty in this psychological stage... sheer motivation, drive and courage. The Warrior is wonderful at stimulating their own senses to move forward, achieve and win... when used resourcefully, it’s a very suitable stage to be an amazing leader. These self-focusing traits within the Warrior Archetype will define your character at that time. Just like the Athlete stage, it is driven by external forces, so the esteem of this person relies very much on others. Score well? High self-esteem. Losing? Taking it personally. I trust you can see the challenges here. For people who have never heard of these stages, they can easily be lost in a downward spiral of confusion and stuck dwelling in the uncertainty that it brings. The core driving question of the Warrior, no surprise, is “What can I get?” 3. Statesperson The most important shift that we make in terms of our consciousness is the movement into 'Statesperson'. However, you must bring the first two Identity stages with you. In fact, you can’t stay in this stage, you cannot be in the stage of Statesperson without bringing the previous two along with you! Statesperson is defined by our personal legacy and here, we shift the driving force from an external to an internal focus, which ultimately shifts our awareness. What are you leaving behind? Will people remember you as the manager who brought meaning to the organisation's growth? Are you the person whom others depended on to lead their success? To simplify, what impact have you made on the lives of the people around you? And this brings rise to the question: 'How do you want people to remember you?' In Statesperson, your interests will change, and you’ll notice differences in what’s now important to you. You’ll also have a priority shift around where you believe you belong, and these changes will be felt with the heart – not noticed by the head. Ultimately, your values are shifting and this fuels the core driving question of “What can I give?” Key Takeaways As mentioned earlier, going through each stage is not expressed by a conscious jump from one to another. Let it happen organically and take lessons along the way. There are two key takeaways that you simply must take from this read The 3 different stages of psychological behaviour The 3 stages MUST be integrated into the third The Athlete stage is all about who we are externally. You can say “I must look amazing and have the best of everything” and this is ok and perfectly normal for when you’re here. Keeping this in mind helps you tackle any problems that may come your way both in your personal life or professional career. If you feel a shift towards hunter–prioritising results over physicality and material things, you’re moving away from Athlete. As you grow and integrate this stage into the next two, it’s about looking after your body – the temple that keeps us healthy and provides sustenance for growth. For the Warrior stage, we are defined by the results we generate. In this regard, we can say that we have full control of what we want to achieve... because we strive to make it happen. Most of the society of the Western World is stuck here – almost purely focused on self. When the winning, the results, the attention and the significance of winning don’t excite you or matter as much anymore, you can consider this a sign that you’re beginning to move into the next stage. You are beginning to experience the slow shift from external to internal and that is what it will look like. Transitioning out of the ambition-driven world and into the meaning-driven world is the point at which you’ll enter the Statesperson stage. Would you want to be remembered as the manager who pushes or lashes out at employees when the team faces challenges? Or are you the type who turns setbacks into opportunities to grow, achieve great things and inspire in your wake? No one else but you have the answer to this. And it will happen when you’re ready. But when it truly becomes about others, you know you’ve reached Statesperson. There is a catch here though; a potential time of back and forth between stages. You may find yourself moving back into a job you didn’t like or stuck in the questioning of why you’re in the role you’re currently in until you work it out. The ability to bring in a healthy, energised body with the resourceful desire to win and take on challenges, will be your sign of successful integration of all three stages. You’re now embracing and living the question of “what can I give” but it’s beautifully layered with a natural care of your physical health and nutrition and the courage to face challenges head-on, focusing where needed, to achieve results. That’s a beautiful place to be. But remember, no rush; be aware of where you’re at, lean into each moment and enjoy the growth and succession that’s needed to move comfortably and happily into the meaning-driven world. If you’re keen to unpack this further and see exactly where you fit and how you can personally move the needle, email me, mention this article in the topic line and let’s chat, I LOVE talking about Emotional Fitness and I’d love to chat with you. Follow me on LinkedIn, Facebook, and visit my website for more info! Read more from Sally! Sally Higoe, Executive Contributor Brainz Magazine Sally is uniquely world-experienced in building resilience, emotional fitness, and quality sustainable practices in leadership. Her experience across multiple countries leading high-performing teams in high-pressure outlying remote environments has amplified her ability to know what it takes to connect a conscious leader to their team, with outstanding results. Having spent decades on diverse projects in every climate imaginable, Sally discovered the critical aspects of authentic leadership and team alignment. She has now blended research-based, proven methodology with her pragmatic approach and ability to 'be herself' to create the transformative Align & Shine program. There, she guides formerly flustered, confused, and internally insecure leaders, to tap into their true classic selves, without the need to conform to outside pressures, helping them become bold, present, courageous, and energized leaders who genuinely connect with their team AND their business. Sally is co-author of Resilience in Leadership, Pt 1 of the book series, leader of both community and international hardship projects, and accredited in scientifically proven Human Behavioural Profiling and Meta Dynamics ' thinking-based methodology, adding to her Practitioner of Coaching credentials. Most importantly though, Sally, Founder of Team Resilience Method, is now on a mission to show striving leaders how to shine, gain clarity and create a ripple of positive change, from the inside out.