Written by: Jennifer Degen , 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. As you might be aware, developing a deep sense of peace and ultimately experiencing work-life balance feels out of reach for most people in caretaking professions. Why do you suppose that is? Is it working with inherent life, health, and death situations? Or is it the constant shouldering of the emotional, physical, and health burdens of others? Perhaps it is the denying of one’s own basic needs of food, water, and rest that ultimately wear down the nervous system. By nature therapists', doctors, and healthcare workers are perpetually interested in pleasing and serving others. A significant amount of these people have a habit of denying their own needs in favor of others. Vulnerability to burnout and compassion fatigue is real. The pandemic increased the pressure on households, hospital administrators, and healthcare professionals to give more, and recuperate less. The problem with denying oneself over time is that the adaptive pattern of putting oneself last on the to-do list becomes a well-worn habit. The mindset or belief that goes along with this can be a whole host of things; “I am too busy” “this is the industry I am in”… ”I love working with people and this is a downside”. In other words, there is an acceptance in the healthcare field that allows for the pattern to continue. The World Health Organization (WHO) classifies burnout as “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.” The chronic nature comes from working long hours, poor sleep habits, and a lack of replenishment. Simply put, the reserve tank of one’s energy is lost. A lack of vitality leads to feelings of apathy, lack of engagement, exhaustion, and eventually, a feeling of slogging through life takes over. So what does one do when slogging through life? Many people quit! They leave their field in the caretaking profession and pivot into new ones. They take time off or become traveling workers as a means to make more money, have more flexibility, and bring back more feelings of autonomy. The brain under stress does not reason well And when the body is ignored during conditions of stress, it is hard to take a slogging body for a walk, run, or to a stress management class. It wants to check out, numb out, or just sleep. This begins a cycle of perpetual working and taxing the adrenal glands. The whole hormonal system gets thrown off. Work becomes a dopamine boost and a temporary wave of drive rises and free time falls back into exhaustion and recuperation. A more potent solution is called for to effectively create permanent change. Here is a start to responding to the body on the body’s terms. Step 1 ‒ Awareness The first step is to bring awareness and presence to the truth of what is happening in your body. Our brains need a new set of hormones to clear up the fog, and a deeper focus on your body's sensation will allow a new possibility to unfold. Acknowledge the truth and recognize that the body has been through so much, and exhaustion is a reality. Step 2 ‒ Accept new neural pathways A framework based on psychological and neurobiological research makes it easy to understand why body-based approaches work. Mindful walking, swimming, yoga, and tai chi facilitate interoceptive awareness (sensations in the body). These activities regulate and integrate a sense of the whole self. The outcome with body focus is that the mind can't stay spinning in thought. We also improve the brain body connection . When you recognize your internal experience, you grow your body's attention. This allows new neural pathways to form. Ease and relaxed responses repeated ‒ grow. With time and the right tools, the parasympathetic Nervous System response goes up. Step 3 ‒ Change takes patience It takes patience to develop new habit neuropathways to create a greater sense of well-being. Changing one habit at a time builds somatic awareness. We almost thaw out like ice during a spring melt. We then listen to new ways of being more relaxed, open, and clear-minded. Slowly we embody practices uniquely designed to teach interoceptive awareness and skills to increase capacity for emotional regulation, expression, and understanding. Do you know someone suffering from chronic stress and burnout? Let’s take a small step to develop A sweet spot for self-care changing one habit at a time, and befriending the body as a whole. Follow me on Facebook , Instagram , and visit my website for more info! Read more from Jennifer! Jennifer Degen, Executive Contributor Brainz Magazine Her work as a Somatic Coach and Resiliency Expert draws on 30 years of eastern and western traditions. Jennifer’s post-traumatic growth from having brain surgery was a catapulting force that led her to shaping sustainable wellness solutions. Her work with health professionals, caretakers and leaders focus’ on Expanding connection, Opening to creativity, Life work balance, Embodied mindfulness, Self-leadership, Insight and Sustainable change. Mind Body Awareness is the intersection of somatic psychology, neuroscience, mindfulness and personal growth.

Written by: Oksana Irwin, 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. A corporate executive or political leader is expected to always be in charge, act confident, and offer solutions and answers. Leaders are expected to have a high level of emotional intelligence and to always be in control. But what if you don't always feel assured, in charge, confident, or in control? What if you are going through a transition in life or career and are facing new challenges you haven’t dealt with before and you don't have the confidence or clear answers? What if you have challenges with your team or superiors? What if you have challenges in your personal life? What if you have uncertainties, fears, doubts, or are unsupported by your team? What if you are experiencing impostor syndrome in your new role, and are lacking clarity and do not have clear solutions to the issue you face? What if your main project is not going well, you don't feel in control, and are experiencing significant financial challenges? What if you have personal challenges, are going through a divorce, are having issues with kids, or have been dating unsuccessfully? What if you have developed unhealthy habits to cope with the enormous stress and pressure and don’t know how to get your health and mental state back on track? Despite all this, you are still expected to ‘perform’, act confidently, be at the top of your game, and ‘deliver results’. Imagine having solutions to your biggest professional and personal challenges, whether they are with your team, your finances, your time, your intimate relationship, your kids, or your relationship with yourself. Managing stress and performance as an executive or political leader can be challenging, as these roles often come with a high level of responsibility and pressure. However, there are several strategies that can help you effectively manage your stress and maintain your performance in these roles: Practice good self-care: Make sure you are taking care of your physical and emotional well-being by getting enough sleep, eating a healthy diet, managing your stress, and engaging in regular physical activity. If you are having trouble staying consistent with healthy habits, get an accountability partner who can help you stay on track with your commitments. Establish strong boundaries: Set limits on your availability and make time for relaxation and leisure activities. Incorporate "Me Time" blocks in your calendar. That's a true action step to creating a work-life balance to help you relieve work pressure, and get re-energized and motivated. Prioritize tasks: Make a list of your responsibilities and prioritize them based on importance and deadline. Use a sophisticated organizational management system to help assist you with that. This can help your brain focus on the most pressing and important tasks and avoid feeling overwhelmed. Delegate tasks: As an executive or leader, it can be tempting to try to do everything yourself. However, delegating tasks to others can help reduce your workload and improve your overall effectiveness. Set up an accountability system to oversee the delegated work by reviewing results, accomplishments, and milestones. Seek support: Seek support by hiring a Mars Venus Executive Coach who can help you deal with your professional or personal challenges in a confidential and supportive way. Practice stress-reduction techniques: There are many techniques that can help you manage stress, such as deep breathing, meditation, mindfulness, spending time in nature, doing physical activities, or even walking your dog in the park. Anything that gets you away from your laptop or phone is helpful. Practice leaving your phone at home when you are not working. For men, to reduce internal stress, it's helpful to engage in testosterone-building activities, like working out at the gym, going for a drive, attending a sporting event, fixing something in the garage, or meeting an old friend for social bonding. Take breaks: Make sure to take regular breaks throughout the day to rest and recharge. This can help you maintain your focus and productivity. By implementing these strategies, you can effectively manage your stress and maintain your performance as an executive or political leader. Mars Venus Coaching Group has developed powerful, scientifically-based training for business and corporate executives and political leaders and offers customized one-on-one coaching to help executives navigate their career challenges, deal with work and life pressure, and create more peace, harmony, and balance to maintain a high level of productivity. To help you manage challenging times and get through the intense pressure of your career or personal life, Mars Venus Executive Coaching Group offers a complimentary Executive Session to help address your current challenges. Schedule your session here. Connect with me on LinkedIn , or Facebook or visit my website. Read more from Oksana! Oksana Irwin, Executive Contributor Brainz Magazine Oksana Irwin is a certified Mars Venus Business and Executive Coach, a Gender Intelligence expert, a best-selling author and a speaker. She is a multi-faceted, passionate entrepreneur who has been in the business world for over two decades and is well known in the online space for her transformational seminars and workshops. She has helped many leaders, business owners and entrepreneurs create breakthroughs in their businesses, reach their goals and achieve success without compromising the quality of their lives. She coaches business leaders worldwide in the Mars Venus business framework, systems and methodology that help them earn more money in less time and create extraordinary results in their careers, professional and personal lives.

Harvard University made history on 15th December by appointing Claudine Gay - a woman of colour - as its president. Gay is Harvard’s first president of colour - and the second woman - to hold the role in the university’s nearly 400 years of history. In a video, Gay said: “For me, this role is about harnessing the power of ideas and supporting the people who pursue them. Few things give me more joy, more energy, than talking to a colleague working in a field that’s new to me or hearing the questions that are on the mind of a new generation of students. These conversations let me see the world with fresh eyes.” Gay, who is 52 years old, has led Harvard’s Faculty of Arts and Sciences as the Edgerley Family Dean since August 2018, having served previously as Dean of Social Science from 2015 to 2018. She was recruited to Harvard in 2006 as a professor of government. Daughter of Haitian immigrants, she said in the video: “...for those who are beyond our gates, if this prompts them to look anew at Harvard, to consider new possibilities for themselves and their futures, then my appointment will have meaning for me that goes beyond words. “Our community is a large and diverse team and we are united by a shared commitment to academic excellence and leadership and all the values that ensure it. Embracing those values, especially academic freedom and wide open inquiry, is not only the path to excellence but it’s how we harness our breadth and diversity to build the legacy that our institution deserves.”

Written by: Katie Scott, Business Reporter Facebook’s parent company, Meta, has agreed to pay $725m to settle a legal action over a data breach that has been rumbling on since 2018. Meta has not admitted any wrongdoing but said in a statement that settling was "in the best interest of our community and shareholders". It added: "We look forward to continuing to build services people love and trust with privacy at the forefront." The settlement will now be put before a judge in San Francisco. It was filed on behalf of a “large proposed class” of Facebook users - “in the range of 250-280 million" people according to the document relating to the ruling. These are representative of all US Facebook members during the "class period" which runs from 24 May 2007 to 22 December 2022, according to BBC News. The case was filed after a Canadian data scientist called Christopher Wylie revealed in March 2018 that a political consultancy called Cambridge Analytica had illegally obtained the Facebook information of 87 million people and used it to build psychological profiles of voters. As Time magazine wrote: “Using cutting-edge research, Cambridge Analytica - which was funded by the billionaire hedge-fund owner Robert Mercer, and effectively run by Steve Bannon from 2014 onward - spread narratives on social media aiming to ignite a culture war, suppress black voter turnout and exacerbate racist views held by some white voters.” Meta’s CEO Mark Zuckerberg responded by promising to better protect users’ data. “We have a responsibility to protect your data, and if we can't then we don't deserve to serve you,” he said. A further hearing on this settlement is due to take place on 2nd March next year. A similar case has been launched in the UK by Dr Liza Lovdahl Gormsen. News from the UK Competition Appeal Tribunal is expected in 2023.

Written by: Lisa Charles , 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. Did you know there's a direct correlation between having a great night's sleep and having a gre at sex life ? Sleep affects the functionality and health of every organ and every system within our body. Similarly, having an active sex life is extremely important to enhancing our health, directly influencing our mental, emotional, and physical well-being. Essentially, when sex and sleep are combined, it creates a “win-win” health situation! In the aftermath of the pandemic, where isolation, sleep deprivation, anxiety, and depression ran rampant, it is time to enhance the bonds that bring us together. It is time to enrich our understanding of how sleep and sex reduce stress and foster closeness and intimacy while improving our body's overall health and wellness. The Power of Sleep The power of sleep lies within its unique four (4) stages, each designed to impact how our bodies operate. Sleep affects every body function, whether through bone and muscle growth, cellular renewal, elimination of toxins or waste products, or building the necessary neuron connections to enhance long-term memories. Sleep helps us operate more efficiently, preparing us to meet daily challenges. The National Sleep Foundation recommends that adults experience 7 to 9 hours of sleep each evening. Poor sleep brings weight gain, a weakened immune system, increased inflammation, depression, anxiety, mood swings, high blood pressure, cardiovascular disease, stroke, diabetes, dementia, and some cancers, and that list is not exhaustive. Sleep affects our physical, mental, and emotional well-being, yet a third of all Americans don't reach the 7–9 hours sleep requirement. We need sleep to regulate our circadian rhythm ‒ our sleep /wake cycle, a process that allows the body to function at its base level. We need restorative sleep to allow our bodies to experience homeostasis – that balance of all the body’s systems. When we deprive ourselves of the gift of sleep, we travel the road toward medical maladies, impaired memory, and heightened stress levels. The Sleep Stages There are (4) stages and two types of sleep that occur in 90-minute cycles. Stages (1), (2), and (3) are Non-Rapid EYE MOVEMENT (NREM) and encompass about 85% of the total nighttime sleep, while stage (4), referred to as Rapid Eye Movement (REM) includes the remaining 15%. During the early stages of sleep (1&2), your heart rate and respiratory systems slow, and your body temperature drops as your body begins to enter a state of deep relaxation. By stage (3), your heart rate, respiratory system, and muscles relax even more. Your brain waves show a clear pattern of slowed activity that is different from the waking brain. You begin the recuperation process that ignites practical/clear thinking and enhanced long-term memory. Stage (4) (REM) continues the body’s recuperative process. While experiencing rapid eye movement, your heart rate, respiration rate, and blood pressure increase, and your brain enters a waking state. During this reparative process, your muscles and bones grow, the immune system strengthens, and your body eliminates cellular waste, decreasing fat-producing (ghrelin) and stress-enhancing (cortisol) hormones. Suppose you skip the vital stages (3) and (4) or fail to stay within those healing zones long enough to allow your body's reparative process to take hold. In that case, you miss your pathway to better long-term health and overall disease prevention. The Power of Sex An active sex life can lower your blood pressure, increase the effectiveness of your immune system, and trigger the release of endorphins that help to reduce stress and anxiety. A healthy sex life also contributes to cardiovascular and immune health and can improve mental, emotional, and physical well-being. Like sleep, various models outline (4) stages of sex. One model defines the stages as follows: Desire Arousal Orgasm Resolution The Desire stage, which can last a few minutes or hours, is generally characterized by increased muscle tension, a rapid heart and respiratory rate, increased blood flow to the sexual organs and flushed skin, perhaps in the chest and back. Since we are individuals, this phase can vary in experience and intensity. The Arousal stage intensifies all the elements of the Desire phase while the body moves to the brink of orgasm. Along with involuntary muscle spasms and increased blood pressure, heart, and respiratory rates, muscle spasms lead to a forceful release of sexual tension. This Orgasm stage is the climax of the sexual response and represents the shortest phase, lasting only a few seconds within the sex cycle. This phase precedes the Resolution stage, where the body returns to its normal function. By experiencing the (4) stages of sex, you will ignite your physical, emotional, and mental connection while improving your overall health. Be prepared to experience glowing skin and reduced stress. The Power of Sleep and the Power of Sex Unite Since great sex and restorative sleep in isolation can have many health benefits, it stands to reason that giving attention to both create an enhanced pathway to increased cellular health and healing. The ability to experience better heart and brain health and a more robust immune system is powerful! So how does sex improve sleep, and how does sleep enhance sex? The Orgasm Affect After an orgasm, the body releases oxytocin and prolactin, hormones that foster pleasant and relaxing feelings. For women, sex also boosts estrogen levels enhancing their REM stage of sleep. These hormonal changes cause feelings of drowsiness, making it easier to not only fall asleep but to achieve more profound levels of sleep. By getting enough sleep, the body will generate enough energy and stamina to regulate hormones preparing it for further sexual activity. Sleeping just one hour or more per night makes that individual more likely to engage in sex with their partner the next day. Sleep deprivation may increase dissatisfaction and lack of interest in sex. The Love Hormones Research shows that engaging in sex before bed triggers the release of endorphins like oxytocin, the love hormone , while reducing the stress hormone, cortisol. Not only does oxytocin serve as a “feel-good” hormone ‒ but it also helps people to feel better connected, heightening emotions of truth and empathy . The Healing Affect Sex can heal individuals experiencing pain at levels that interfere with their ability to sleep through the night. Sex is a natural pain reliever. When you experience an orgasm, your body releases endorphins or pain-relieving hormones. Those endorphins, like opiate drugs, are produced in the brain and released by the body in response to pain, and they are natural painkillers . Additionally, sex can reduce stress and help people with insomnia fall asleep. A study by the University of Ottawa concluded that sex is a “possible alternative or addition to other intervention strategies for insomnia ."Once you successfully achieve that 7-9-hour healthy sleep, you will feel refreshed and well rested, with a positive mood and high energy levels that will directly or indirectly improve other areas of your life. These improvements will impact sexual activity. Further, a 2015 study found that the longer people slept, the more interested they were in sex the following day. Conversely, women who slept less than 7 to 8 hours per night were less likely to be sexually active or sexually satisfied. Sex and sleep are inextricably intertwined, and they are both powerful health and healing tools. It is time to take a closer look at how we nourish our bodies from the top – down. It is time to strengthen our health through the magic of sleep and the richness of sex. Jump into the New Year with a personal commitment to make Sleep and Sex a health priority. Are you in? Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Lisa! Lisa Charles, Executive Contributor Brainz Magazine Lisa Charles is an Author Health and Life Transformational Trainer, Age Alignment Specialist, and Executive at Plant Based Science International (PBSI). Lisa helps corporate employees experience the brain-body connection by equipping them with the innovative tools to age gracefully, release stress, renew energy, restore sleep, and gain the mental clarity to live the life of their dreams. She is the CEO of Embrace Your Fitness, LLC and the Author of Yes! Commit. Do. Live.

Even before the pandemic, the work-from-home setup appeared to be part of the long-term outlook of many organizations. In fact, 34% of surveyed business leaders shared their plan to have 50% of their workforce on a remote working set-up by 2020 . The pandemic ensured this plan came to life, and it forced many organizations to adapt to the same work setup and highlighted the need for ergonomic spaces and furniture like an ergonomic office chair and standing desk. In Canada, businesses were quick to adapt. For many employees, this initially seemed like a road towards achieving work-life balance. After all, being able to be with family while working seems to be the ideal working set-up, especially for parents or for people who are taking care of family members. However, many employees who shifted to working from home soon recognized its own challenges, from scheduling issues to the lack of the correct equipment like a sit-stand desk. The lines between personal and professional life began to blur. Employees had to deal with distractions they wouldn’t have otherwise experienced in a normal office. Even worse, many had to make do with poor working conditions at home, leading to problems such as neck or back pain . Workstation setup appears to be one of the most common challenges of people working from home , with many complaining their workstation isn’t comfortable enough for work. Ergonomics at Home Many organizations have started to focus on ergonomics in recent years, recognizing the role it plays in keeping employees healthy and productive. However, with the work-from-home setup in place, employee wellbeing entails that we think of ergonomics in terms of individual unique needs—each workstation at home sufficiently designed to help every employee work to their optimum capability. “We’re looking at ergonomics not only as a general concept, but piece by piece,” shares Andy Hsu, co-founder of the Canadian ergonomic furniture company MotionGrey . “And the question we ask ourselves is—what are the small pieces that make up an ergonomic workstation?” How to Create an Ergonomic Space: Top 5 Elements to Check in Your Workspace Ergonomics is all about designing a space that is safe, comfortable, and conducive to the work a person does, and this is achieved with a combination of tangible and intangible elements. Office Desk This builds the foundation of any workstation. This is where most of the work is done, and it houses all the equipment you use on a day-to-day basis. The question to ask is this—is your office desk positioned at the correct height? Is it capable of holding the weight of all your work equipment? Is it designed to keep you moving, not restricting movement in your space? Today’s traditional office desks are slowly being replaced by standing desks, which can move up and down to match your sitting and standing height. A standing desk is an adjustable desk that is easily operated by a one-touch keypad, and they allow users to easily shift from sitting to standing as they work, helping them move more during the day. Office Chair Next to the desk, the office chair determines the overall work-from-home experience of an individual. Does the chair offer complete support to the back, neck, head, arms, and legs? Does it allow complete adjustment of the chair height and the recline angle? Is it comfortable to use and does not restrict movement? Ergonomic chairs have complete adjustability features, allowing users to freely move in their seat whether to work or to rest. Monitor Placement Your monitor height and monitor angle can significantly impact your energy and wellbeing at the end of a long day. A poorly positioned monitor can cause hunching and straining, which can lead to pain on your upper back and neck. It can also cause unnecessary strain to your eyes, something that may worsen over time if not properly addressed. Apart from having the right desk, a set of monitor arms can help you easily adjust your monitors depending on your activity and need. These arms can be easily installed on the desk with no serious mounting process required. Lighting and Ventilation How much natural lighting do you get in your workspace? And if there is no natural light available, is your artificial light sufficient? Is your space too cold? Too warm? These are questions that you need to answer—and address, if need be. Incorrect lighting and temperature in your space can cause discomfort and distractions. They can determine your level of energy at the end of the day, as well as your productivity. Getting some additional lighting source and adjusting your temperature may be all you need to create a cozy and conducive space. Noise Cancellation Noise appears to be one of the leading challenges people encounter when working from home. From noise caused by the television in the other room or by construction going on in the neighborhood, these types of distractions can get in the way of focus and productivity. And while soundproofing your room might seem like the best solution, it can be quite costly to do. One alternative to try would be a set of high-quality earphones with noise-cancelling property so you can work in peace no matter how noisy your environment gets. Creating an ergonomic space may initially seem daunting, but it can be done little by little. You can start by replacing one furniture and equipment at a time until you have upgraded your space completely. Harnessing the Power of Movement in Your Space A big part of ergonomics is keeping the body healthy through natural movement. Whether it’s a standing desk you’re adding to your space or an adjustable ergonomic chair, these are all designed to keep your muscles active and engaged in their natural state. “It’s all about the science of natural movement,” says MotionGrey Founder Alex. “The goal is to keep people moving enough, which is a challenge in today’s digital workplaces. We at MotionGrey hope that the ergonomic solutions we offer will provide people with easy alternatives so they can move more, keep a good posture while working, and stay healthy.” One secret is to be intentional when it comes to movement—find opportunities to move throughout the day, even if it’s as simple as walking to the water cooler every hour or standing when you take a call. Another secret is to make it easy and natural, which is what solutions like standing desks and ergonomic office chairs help with. By making it easy to alternate between sitting and standing while working, it’s also easy to incorporate this practice in your day-to-day schedule and make it a habit. What ergonomic elements do you need in your work-from-home space to make it a comfortable and healthy space? Even more important, what habits do you need to develop to live a healthier work life? Do you need to stand more? Do you need to invest in new equipment like a sit stand desk? In Canada, you’ll never run out of ergonomic options. If you’re looking for ergonomic solutions for your office or work-from-home space, MotionGrey can help you. For years now, we have been helping organizations and individuals design a healthy ergonomic space to help them live their best life. You can check out what we do on our website or our Instagram page .

Written by: Shannan Blum, 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. As a therapist, I hear a variety of lamentations around resolutions and goal-setting this time every year. Responses range from hopeful, “This year will be different!” to uncertainty, “Can I keep it up all year?” to downright resigned or contemptuous, “I never keep them anyway, goals are stupid. Why bother?” If you’re like most people, you’ll be deliberating over your 2023 New Year’s Resolutions or yearly goals like tens of thousands of other Americans. When clients come to a session wanting guidance on ‘habits for success,’ in the form of goal setting and making resolutions, they are often surprised when I respond with: “Don’t. Avoid setting resolutions or all/nothing goals for the year. Instead, develop a process of cultivating ‘healing habits.’ You’ll support yourself through challenges and make more progress over time.” Why Resolutions Fail The short answer to this one is ‘emotions,’ or more specifically the avoidance of emotions. We want to avoid feelings deemed as unpleasant when making changes, such as: fear, feelings associated with “failure,” distress, uncertainty, and anxiety boredom, disappointment, and depression rejection and judgment Dr. Timothy Pychyl, a retired Professor of Psychology at Carleton University, has studied links between task completion and emotion regulation. In one of his many publications, he states, “Procrastination is an emotion-regulation problem. It’s not a time management problem. It’s about really dealing with our feelings.” His research connects the emotion dysregulation of procrastination with depression and anxiety symptoms, poor mental well-being, and poor task completion. Successful completion of almost any project or goal will require experiencing unpleasant emotions. In her article, “7 Easy Steps To Focus And Stop Procrastinating,” Brainz Executive Contributor Serena Martino acknowledged the emotional aspect, “you do not want to do something because is difficult, boring, or not worth your time.” Avoidance leads to procrastination behaviors, then “resolve” falters. George Doran, the developer of SMART Goals, also summarized the process of goal and objective setting “is a major source of anxiety that many individuals would like to live without.” Consider the possibility that the underlying snag here is similar to that of procrastination – namely, we fail at resolutions because we ignore the process of emotion regulation. So, where does this come from and what are we to do about it? History of Goal Setting In the 1960s, Edwin Locke, an emeritus Dean’s Professor at the University of Maryland developed “Goal Theory” which proposed setting specific, “difficult goals” resulted in better success than setting general, “easy goals.” In Locke’s conceptualization, there are five basic goal-setting principles: clarity, challenge, commitment, feedback, and task complexity. In 1981, the now ubiquitous SMART Goal format was developed by George Doran. You know ‘smart’ goals, right? The process of goal & objective setting is now generalized to almost any setting: professional, organizational, personal, relational, mental health, etc. SMART Goals are Specific, Measurable, Attainable (the original was Assignable), Realistic, and Time-specific. Unpopular opinion: Despite being a behavioral therapist with loads of experience using SMART Goals, I’m not 100% committed to the tool. While on the surface, it’s snazzy, super concrete, and therefore “helpful,” it has two major flaws, both of which contribute to failed resolutions: It fails to acknowledge the aspect of emotion avoidance. Circling back to Pychyl’s work, when we can’t tolerate unpleasant feelings, it won’t matter how specific, detailed or realistic the goal is – we will not meet it. Unfortunately, we’ll likely conclude there is something wrong with us, we don’t have enough willpower, etc. rather than simply including other skill sets; and It proposes a dichotomous, ‘meet it or fail’ viewpoint of goal achievement. At least Locke’s framework included ‘feedback’ which could hold space for a process-oriented stance versus SMART Goals “did you meet the goal or not in the time frame?” Habit Formation & Goals In 2019, Kathy Caprino, Senior Contributor at Forbes wrote an excellent article “The Top 3 Reasons New Year’s Resolutions Fail and How Yours Can Succeed.” In it, she addressed the underlying issues of “what keeps you locked in specific ‘negative,’ self-sabotaging, or self-limiting behaviors that resist change,” versus the nitty-gritty of how to set goals and achieve them. This is a process-oriented approach. Caprino’s top three reasons: Consciousness must change before behavior can change. – unconscious, core belief filter how we see the world, what we attract, what we say, and what we choose to do/not do. You lack an accountability structure to help you sustain change – essentially this aligns with Clear’s recommendation to create an environment supportive of change. Fear and resistance to achieve this big goal so you won’t let yourself – feeling flawed, that you’re abandoning others if you are successful, beliefs that more success equals more problems, or believing you’ll “make someone look bad,” if you succeed are part of this. Practicing mindfulness, self-compassion, and creating environmental supports addresses these challenges and will foster a more successful, process-oriented approach. Blending them with “Atomic Habits” systems will increase the likelihood of growth. I encourage and help clients create a framework that is process-based and skills-reinforced, synthesizing mental health processes with concepts similar to Clear & Caprino’s. Clients find it far more empowering for personal growth and development than ‘single-episode’ goals or task achievement. Processes and Skills If goal-setting difficulties have plagued you, you’ve perhaps read James Clear’s “Atomic Habits.” He, too, offers a process-based framework blending concrete behaviors with a systemic overview. Here I outline James Clear’s 4 Laws of Behavior Change and suggest what to do with them from a coaching perspective. I’ve identified processes and specific skills found in Dialectical Behavior Therapy (DBT) and Cognitive Behavior Therapy (CBT): Law No.1: Cue (signal) – Process: “noticing” the cue & environment – Skill: Observe & Describe objective information Law No.2: Craving (want) – Process: “noticing” feelings & sensations – Skill: Allowing & Processing emotions/sensations Law No.3: Response – Process: “doing accepting or avoiding" – Skill: Increase self-awareness & connection of thoughts, feelings, & actions Law No.4: Reward – Process: make the “doing” likable or satisfying – Skill: Pos/Neg reinforcing repeat behaviors Healing Habits, Not Goals Executive Contributor to Brainz Magazine, Vincent DePasquale supports a deeper dive from goals to mindset in his article, “Now That It’s June– Is It Time To Reconsider Those New Year’s Resolutions As Mid-Year’s Resolutions? He suggests that growth be achieved not by “one-and-done items on a checklist to do and achieve at the beginning of a new year… But rather as key behaviors that need to be mastered as components of a master mindset and life plan.” In other words: process, not just outcome. Even Clear himself suggests ditching the outcome-oriented goals for process-oriented systems. He states, “Forget about setting goals. Focus on your system instead.” He continues, “The purpose of setting goals is to win the game. The purpose of building systems is to continue playing the game…Ultimately, it is your commitment to the process that will determine your progress.” Clear offers three key elements to differentiate a process orientation from a single-episode achievement focus. They are: Small changes equal big changes over time, Get back on track as quickly as possible, and Create environmental ease/eliminate environmental friction These three process-oriented elements, when seen as skills themselves and blended with the aforementioned DBT/CBT skills, allow any kind of habit, healing mindset, or change strategy to be more likely integrated into daily living; this is what I coin a “healing habit.” This ultimately supports ‘whole-self acceptance’ and mental well-being. Conclusion Goals and resolutions are often end-points, focused on single factors of living or behavior such as weight loss, getting debt-free, being more patient, buying a house or car, getting a promotion, etc. rather than elements of systemic change and whole-self acceptance. Flaws within the traditional goal-setting model include ignoring the emotional regulation, or distress tolerance, aspects of growth and progression, and failing to create environmental support. Focusing on systemic, process-oriented features will bring more progress over time than breaking down a checklist for resolution-making. If what you want is endurable change, cultivate integrating healing habits toward wholeness versus setting goals. Oh, by the way, “Cheers, and Happy New Year 2023!” If you want help incorporating healing habits into your life to develop whole-self acceptance, connect with me about my coaching services via LinkedIn, Instagram, or Facebook where I have a private group Women Healing into Wholeness. You can check out my website resources here. Read more from Shannan! Shannan Blum, Executive Contributor Brainz Magazine Shannan is a Wholeness Coach and Licensed Marriage & Family Therapist with over 30 years experience helping individuals heal. She's worked extensively as a trauma-trained therapist helping others resolve trauma, depression, and anxiety responses. As a Wholeness Coach now, she helps individuals move beyond symptom reduction into holistic wellness, guiding them through a process of reclaiming well-being so they can finally feel consistently well. Having integrated childhood and religious trauma herself, she is skilled at guiding others toward whole-self acceptance. She uses evidence-based tools from DBT/CBT and Somatic Psychotherapy in her materials, courses, and books to help others "Reclaim, Rediscover, & Rebuild." She recently published a series of books, "Therapy Thoughts: A 6-Month Guided Journal" for women, men, youth & non-gender and "Boundary Affirmations for Healing: Boundary Support for Women" print journal, eBook and Card Deck.

Written by: Dr. Adriana Popescu, 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. When I became seriously ill over 25 years ago and was struggling with physical, emotional, and mental symptoms from a mystery illness that was later identified as Lyme disease, I began seeking a different possibility. Western medicine seemed to offer me very little in the way of lasting relief and healing and I was told with many symptoms that I would simply have to “get used to it.” I knew for me that settling for this kind of situation was never going to be enough. I went on a journey, with the help of spirituality, energy psychology and many eastern healing traditions, of discovering what is actually true for my body and me and what I desire to create in my life and the world. What unfolded was a profound and exciting path of transformation and healing that made my life so much greater, and inspired the work I do today. For in the course of recovering, I found some amazing tools, techniques and modalities that not only contributed to my body, but to my overall outlook on life. It was like falling apart and putting together all of the parts and pieces of myself again and truly healing from the inside out. I am so very grateful that I was able to go from this place of illness and debilitation to one of the possibilities, creativity and joy. You can find out more about my story and the amazing tools I learned in my new book, What If You're Not As F***ed Up As You Think You Are? For many of us, when we go through the kind of illness or life crisis that I did, we may call it a “low point” which forces us to choose and demand something different. However, you don’t actually have to go through a “dark night of the soul” or “bottom out” to have a lighter, happier life that is congruent with your purpose, and to discover tools and techniques to create a more emotionally and spiritually connected life. One way I have found to reconnect with lost parts and pieces of you and to integrate them into a greater stronger whole, is through inner child work. This approach was a key component to healing myself of the traumas I had experienced as a child that later contributed to making me sick. I often use inner child exploration in my private practice, at the drug and alcohol rehab where I work, and with those who are suffering with trauma at my center Firebird Healing . Inner child work is a process, through meditation, imagery, or simply writing and creating, of reconnecting with the younger versions of you. We all have an inner child or children within us. I have found in my work that acknowledging and addressing the unresolved wounds of the inner child is essential. This is especially true if we are at a place where life feels difficult or unsatisfying or even miserable to the point where we know we have to change; that is when we must begin the conversation with our inner child within. In therapy, inner child work may show up as inviting a client to rest and relax with some deep breaths or perhaps a guided meditation or visualization. Then we go through an exercise of meeting their inner child, communicating with them and allowing them to have a voice. What does your inner child look like? What feelings and emotions are they experiencing? What would they like to say? What would they like to express? What do they require? How would they like to play and interact with the world? These introductory exercises of inner child exploration can be incredibly freeing and healing. Many people find that they have more of a sense of connection to themselves and their bodies through inner child work. Others find it helps them to reconnect with what makes their life fun, joyful, creative and worth living. Many clients note that it helps them with their relationships, most notably with themselves. My Firebird Healing colleague, therapist Nicole Collins, has seen clients with profound changes after inner child journeys. These changes are mental, emotional, and spiritual. We recently spoke about this type of work and the challenges that our inner children can go through, especially during the holidays. You can find the replay of that HERE . In the course of my own healing, I found that by getting to know my inner child and embracing her with the kindness, caring, and allowance I had longed for as a child, I was able to accelerate my own ability to heal, change, and grow both personally and professionally. Not everyone enjoys or finds it easy to do this kind of deep work on their own as it can often involve opening old wounds or dealing with difficult feelings. You might find it easier to work with a trained therapist or practitioner who can offer you guidance and help. We were thus inspired to create a new six-part series offered through Firebird Healing called Nurturing Your Inner Child, in which participants will receive facilitation, guided exercises, coaching, and support in this process of inner child healing. It starts on January 4th, 2023. Find out more HERE . Inner child work can be profoundly rewarding and can pay huge dividends in all areas of your life. What would happen if you were to begin that conversation? What gifts would your inner child like to give you? What would this create as your future? Follow me on Facebook, Instagram, Linkedin, and visit my website for more info! Read more from Adriana! Dr. Adriana Popescu, Senior Level Executive Contributor Brainz Magazine Dr. Adriana Popescu is a licensed clinical psychologist and empowerment coach with over 25 years of experience in the mental health field. She specializes in treating addiction, co-occurring disorders, and trauma, and has directed a number of treatment programs in the San Francisco Bay Area. Adriana has a private practice in San Francisco and travels around the world coaching and facilitating transformational and empowering workshops. She coauthored the Conscious Being, Conscious Recovery, and Conscious Creation Workbooks, and she hosts a fascinating podcast called Kaleidoscope of Possibilities – Alternative Perspectives on Mental Health. She loves to empower people to overcome their imagined limitations, release their self-judgments, and discover the brilliance within – creating a life of infinite possibilities.

Written by: Ben Warnes, 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. Did you know that asking the right questions can unlock career opportunities you didn't even know existed? It doesn't matter whether you're an entrepreneur looking to build your very own business or an employee who wants to grow or advance your career. Questions are powerful; you should constantly ask questions if you want a growth mindset. The most important question you should ask is "why". Challenge standard ways of thinking ‒ look for new ideas and concepts. The right questions Life is all about asking the right questions. Don't waste time answering the wrong questions. The more questions you ask, the more answers you get, and the more solutions you find the answers to. An excellent start to finding the right questions is to ask yourself these five questions when starting something. What is really important to you? What is it you really want? How are you going to get it? What is preventing you from getting it? How will you know when you have it? However, it is also essential to ask the questions nobody else is asking. These types of questions are great because you open up different answers across the board and find new ways to solve problems. The power of being able to think about things in a different way is so important. This type of thinking isn't smart, and it isn't stupid either ‒ it is simply different. The power of why There are a few other words which have as much power in a conversation as "why". Why is a simple word, but it can create radical shifts in perspective and opportunities and take you to levels that were never possible before when you ask why you open the door for a thought-provoking conversation. The power of being a novice There's actually a power in being a novice. When you're new to something, you do your best to learn everything you can as quickly as possible. You approach everything with an open mind, which is helpful in making good decisions. When you become an expert in something, it's actually a lot harder for you to solve problems. You stop asking all the simple or left-field, out-of-the-box questions newcomers ask because you know better. This lack of openness and naivety can hold you back in many situations. The power of being an outsider If you want to impact things profoundly, you need to stop and think about problems as if you were an outsider. If you think about the last time you tried to solve a problem and got stuck, you'll probably realise that you spent a long time working on the issue, trying to find a solution. However, no matter what you thought about, you couldn't do it. It was only when you asked for an outside perspective that things suddenly became apparent, as that person approached the situation in a way you would never have thought to do. That's the power of looking at things from an outside perspective. You see something you wouldn't have done previously, so you learn and grow. Sometimes, to create the world we want to see, we have to look at things from a brand-new perspective, which is often different from ours. The power of thinking smaller If you want to solve a big problem, sometimes you have to break it down into minor issues. Trying to tackle a massive problem by yourself can be difficult. Instead, think about which small problems you need to address to solve the big one. If you break a challenge down into small pieces, then it becomes much more manageable to try and do. Three questions to ask before starting something new Why this? The first big question to ask yourself is, "why this?" Whatever it is that you want to do, try and think about how solving this problem will affect people. If you're going to help improve someone's life, then the right decision to carry on trying to tackle this problem. In situations like this, you need to focus on the why rather than the how. Why now? Try and think about what you're doing right now. Does it have relevance for the future? You don't want to start a project so niche that it becomes obsolete in a few years. Whatever you do, you want to make sure that it has the potential to be a long-term project that will pay dividends. Why me? Try and answer the question of why this project needs to be completed by you by thinking about what your unique impact will be. What do you bring to the task? What is it that you're contributing? You need to consider what kind of questions you're asking because the right questions will make you popular in your community. Final thoughts Remember that every question you ask opens up the opportunity for a new pathway. Not every path will lead to the success you want, but they can play a pivotal role in getting to a point where you ask the right question and open up the right pathway for you. Follow me on LinkedIn, and visit my website for more info! Read more from Ben! Ben Warnes, Executive Contributor Brainz Magazine Ben Warnes is a Transformational Leadership and Life Coach. He employs his signature LMA Coaching Framework with his clients to help them understand where they are and partners with them on their journey to where they want to be. He has an MBA in Leadership and Management and is a certified ICF and EMCC Transformational Coach. An advocate of Flow, Mindfulness and Positive Psychology he is dedicated to helping others find their Meaningfulness. He is the founder of the Listening Mindset Action (LMA) Framework, developing it to coach remarkable people to achieve incredible goals. He believes no goal is too small and no dream is too big. Having started his first business at the age of 14, he has worked for blue chip companies and started multiple successful businesses in London and New York. He still runs Westongate a successful high-end property development company in Surrey England. Ben knows from experience the path to success is littered with obstacles and believes the obstacle often is the way. He is currently working “Find your meaningfulness,” a framework for maximising potential life satisfaction and fulfilment.

Written by: Juan C. Olmedo, 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. Remote work is no longer reserved for tech geeks, remote work is now mainstream. Today, more and more employees work remotely on a regular basis. This has led to a new sub-sector of the gig economy known as the remote workforce or digital personal assistant or virtual assistant. The rise of collaborative platforms like Nevtis Communications, Google Drive, Slack, VCaaSMeet-Pro, and Zoom has made working remotely so much easier than before. With collaboration tools like these, remote workers can communicate seamlessly with co-workers using video chat software such as VCaaSMeet-Pro, Zoom or Google Meet and even collaborate on documents using services such as Evernote and Google Docs. Southern California Software Company NEVTIS CORP is making waves in the world of Unified Communications as a Service (UCaaS). The innovative firm offers cutting-edge UCaaS solutions that enable businesses to improve internal communication, reduce costs, and increase collaboration. Led by Latino Tech Entrepreneur, CEO Juan Olmedo, Nevtis Corp has evolved to become an essential UCaaS provider to Small and Medium Size Companies in Southern California. “More than ever, we are needed. During the 2020 Pandemic, we were able to keep our customer connected with their employees, customers, and vendors, and helped them stay in business.” – Juan Olmedo VoIP History and Rise of Unified Communications The rise of digital phone communication has led to a shift in how people are communicating. In the past, it was more common for people to use their landline phones, which required them to be physically present in the office. Voice over Internet Protocol (VoIP) technology has revolutionized the way businesses and individuals communicate. The concept of carrying voice data over an internet connection was first introduced in 1995, but it wasn’t until 2003 that VoIP technology was deployed on a larger scale. With VoIP services like Nevtis VoIP, Nextiva, and RingCentral, analog landlines are a thing of the past. The tremendous use of Bandwidth by 2020, has forced Internet Service Providers (ISP) to invest in their infrastructure and really level up the quality and amount of available bandwidth. The evolution of Internet Quality now allows VoIP to be consistent, have HD Voice, and for hundreds of features to seamlessly work across the globe. These VoIP services have made it possible for people to work remotely but still maintain a strong connection with their co-workers and clients. The rise of VoIP has also led to an increase in demand for remote workers as it provides an easier way for employers to find talent that's not necessarily local. This increased demand for remote workers has led to a flourishing gig economy that relies on independent contractors rather than full-time employees. Introducing Unified Communications. Businesses first started adopting UCaaS in 2008 when it was introduced as a service-oriented architecture for combining multiple communication services on one platform. This allowed companies to manage their voice and video services more efficiently than ever before. Over the years, technology advanced, so too has UCaaS with new features being added such as mobile access and real-time collaboration tools. By 2020, these enhancements have made UCaaS even more attractive to businesses for efficiency in having most of their staff work from home and manage their communications without breaking their budget. 2020 COVID-19 Pandemic Accelerated UCaaS to be an Essential Service The Modern Workforce will become thrust into the remote workforce in the next decade. In 2020, up to 30% of the global workforce could be working remotely. With that many employees working remotely, companies are expected to invest $300 billion into UCaaS by 2023. The 2020 COVID-19 pandemic has accelerated the adoption of UCaaS across businesses worldwide. With most employees having to work remotely, UCaaS became one of the most essential services. Are social skills declining due to social distancing and remote work? This is a very interesting question. The answer to this question may yield some surprising results. It seems that remote work can have positive and negative effects on social skills. While remote workers struggle to make contact with co-workers, they are more likely to feel more connected with the people they work with via social media platforms like Facebook or LinkedIn. This could also be because virtual assistants often only take on tasks that they are good at, so as a result don’t have to focus on their interpersonal skills as much in order to do what they do best. On the other hand, remote work can also have a negative impact on social skills by distancing employees from the office community which can lead to loneliness, isolation and loneliness well-documented by books such as The Lonely Crowd: A Study of the Changing American Character and Silent Spring by Rachel Carson. Staying connected while remote work, is essential to at least see and hear those you work with. Another benefit is being able to video communicate with loved ones, family, and friends. Though it is not a physical connection, being able to communicate via voice and video, allows people to feel together. This is the power of UCaaS and why it has become an essential service around the world. How to balance remote work and keep your sanity One of the biggest obstacles in remote work is maintaining your sanity. It’s easy to get caught up in the hustle and bustle that comes with working remotely and focus too much on work. In order to maintain your sanity, you must balance your workload and make sure that you are taking time off from work to reflect and recharge. The key is to build a healthy routine into your day so that you have time for reflection during the day, whether it be a morning journaling session before work or some downtime during the day when you're not working on client projects. Remote workers need more than just access to technology, they also need time away from their devices to recharge mentally and physically. This requires building time into your schedule for yourself so that you can decompress after a long day of client meetings, brainstorming strategies for clients or other tasks at hand. The ability to connect with people quickly and easily has become an invaluable asset in our digitally connected world. UCaas definitely gives you the tools of instant voice and video, but a healthy habit would be to unplug. As UCaaS evolves, and we know it’s going to be a permanent part of our lives, it is also important to develop habits that balance your real life and digital life. Here are three habits to help: Set boundaries around your time with devices. Start by taking regular breaks on a consistent schedule. Remote Work. This will help reduce stress levels, improve concentration and connect with yourself or others. Self-Discipline is Key! Establish rules for yourself and either, reward yourself or penalize yourself. Remember: Stay Healthy Mentally and Physically in this digital age. The Future of UCaaS Technology As the remote workforce continues to grow, there is a looming question of how UCaaS will affect and evolve the traditional office setting. For example, tasks like transcription could be performed remotely by an AI or robot which would save companies much needed time and money. The future of UCaaS and the remote workforce will exist in a symbiotic relationship dependent on each other for growth. As we advance in technology, our work culture will change as well. With advances in artificial intelligence, machine learning and deep learning we may even see a paradigm shift where humans are no longer necessary for crucial tasks such as data processing. This could mean that human labor becomes less important with AI taking over these tasks leaving more time for people to focus on creativity and innovative problem-solving. The future is uncertain but what’s certain is that remote work isn’t going anywhere anytime soon, and it will only continue to grow as technologies do. Located in Anaheim Hills, California, Nevtis Corp’s comprehensive suite of services including UCaaS, also commits to customer satisfaction, innovating for impact, and being a leader in the community. Nevtis sets sight on nationwide expansion providing is a full suite of UCaaS Solutions in all 50 USA states. While the business evolves, Nevtis plans to use their platform to influence the next generation of innovative thought leaders. Proudly delivering Nevtis+STEM initiative. Led by CEO Juan Olmedo, Nevtis Community Promise comes from Mr. Olmedo’s passion for STEM. Supporting local STEM (Science, Technology, Engineering, & Math), initiatives for kids through community partners. With each new client Nevtis will help children with up to 20% profit sharing through the STEM Initiative. Nevtis Corp may be found at: https://Nevtis.com/, (855) 442-7107. Mr. Juan Olmedo is a Latino Tech Entrepreneur, offering coaching, and business start-up assistance on his own time through local non-profits such as Cielo, online academy Pinnacle School of Business, may be found at: https://juanolmedo.io, https://pinnaclemastery.io or https://nexeraadvisors.com/ FAQs How has VoIP technology helped your business communications? The in-office virtual assistant is so 20th century. VoIP is helping my business communications because I don't have to worry about cuts in the phone lines and I can work from anywhere in the world. I have no voice quality issues, always on and completely reliable! Has UCaaS integration in your business been essential? Absolutely, it’s essential. When you have a remote team, it can be hard to track progress and focus on the right things. You face common challenges such as communication problems, no sense of urgency, and missed deadlines. All of this can lead to poor results and ultimately a bad reputation for your business. To combat these challenges and to keep your business running smoothly, you need a good remote working tool that provides real-time collaboration and communication. This will help keep your team happy and focused on the work at hand. Is having a remote workforce benefited your business? Yes, having a remote workforce is beneficial for your business. There are multiple benefits to employing remote workers: Flexibility ‒ Working from home means you can set your working hours however you like. This gives you more control over your work life, which can be nice if you're a control freak! Family Time ‒ In some cases, working from home can give you more time with your family. You won't have to rush back to the office after dinner or miss the birth of a child! Less Stress ‒ If you're a Type A person, working from home might allow you to take better care of yourself and be more relaxed! You'll never have to worry about getting caught in traffic or running late again! Follow me on Twitter, Instagram, LinkedIn, and visit my website for more info! Read more from Juan! Juan C. Olmedo, Executive Contributor Brainz Magazine Juan C. Olmedo, is a Latino Tech Entrepreneur, High Performance Coach, & CEO of Nevtis Companies. Entrepreneur-minded since the age of 15, started first official business at 22 years of age and grew it to a $2 Million dollar a year company with 20 employees. Started subsequent business tech business at 25 and sold it just 5 years later. Have since started or invested in 6 other companies ranging from tech, telecom, construction, insurance, and digital marketing with a combined employment of 80 full time staff. Currently CEO at Nevtis Corp, a UCaaS Software provider. Being through virtually every stage of starting, and scaling million dollar companies, Mr. Olmedo uses his acquired knowledge of almost 20 years.

Written by: Dr. Charryse Johnson, 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. Ever wonder why despite your best intentions, sticking to your resolutions seems difficult? According to research, only about 8 percent of people are able to follow their resolutions. 95% of New Year’s Resolutions are fitness related, but after 3 months only 10% of people believe their resolve will last. Resolutions can quickly seem unattainable, especially when focused on what you’d like to do, rather than who you want to become. To maintain resolve, your goals must be reasonable, and you must change your habits. People often assume having enough willpower is the key to meeting resolutions. However, the will to change is a very small factor in your ability to follow through. When you set resolutions, you are essentially making plans for your future self. You are envisioning what you want to experience. Yet, a vision without action is nothing more than a fantasy. Most include three elements: a stimulus, a behavior, and a reward. A stimulus activates your subconscious mind to engage in an action it finds beneficial. However, your subconscious brain is going to seek rewards and tempt you to engage in habits that offer immediate gratification but deprive you of long-term benefits. Daily routines are the secret sauce that can turn your burst of resolve into a tangible source of motivation. Routines help rewire your brain’s neural pathways, allowing you to form new habits that align with the goals you’ve envisioned. A neural pathway is a series of connected neurons that send signals between parts of the brain. These connected neurons process the information we receive and reinforce our choices and behaviors. Like a physical path on the ground, if you keep going over the same route, it becomes a habit. In a similar fashion, your neural pathways work to reinforce your routines, but the brain is flexible and can be changed and adapted. This flexibility is called neuroplasticity and enables you to replace the habits that seem eternally ingrained into your behaviors. Choosing routines over resolutions initiates multiple levels of change, reduces your attachment to old patterns, and will teach you how to harness your potential. Consider these 6 growth principles as you transition into the next chapter of your life. 1. Abandon the habit of surrounding yourself with mediocre people. One definition of mediocre means is neither good nor bad. Thus, mediocre people will often display a level of complacency that values comfort over change. If you’re reading this article, I’m assuming you aren’t in this category. (smile) Highlighting the reality of mediocre people isn’t about pointing fingers. It is my way of getting you to step back and reflect on where you may be holding yourself back to avoid feeling that you’re leaving someone else behind. The people you surround yourself with on a regular basis have a significant influence on your choices and can interfere with achieving your goals. Even in subtle ways, mediocrity can stunt your growth. We often view ourselves as relative to our relationships with others. Avoid people who drain your energy and deplete your optimism. Negative or intrusive judgements can cause you to second guess your dreams and negatively impact the health of your social brain. The social brain is an intricate network of the human brain that interprets and often takes on or mirrors the emotions and responses of those in your environment. If you are surrounded by people who are self-critical and allow their past failures to dictate their future, you may find yourself adopting their mentality. To help stay positive around negative or complacent people, limit the amount of contact and communication, don’t apologize for having different or more positive views, and be mindful that no matter what you do it may not make them happy. 2. Recognize that personal transformation comes at the expense of your old self. One of the primary ways we drain our resolve and abandon routines is giving in to the tug-of war-between who we are and who we want to become. Have you ever found that you desire to change but fold at the first sign of discomfort? Each day you wake up and resolve to be different but soon find yourself mindlessly doing what you’ve always done. This is a breaking point that won’t resolve on its own, but you can teach your brain to get used to change. If you’re not incorporating consistent routines into your life, the personal transformation you desire may only appear at face value. Personal transformation is an expense, it is an investment where the benefits will outweigh the cost if abandon avoidance and work through the initial resistance. Our brain is conditioned to favor familiarity, but it can also fit into a new and more adaptive framework. The strength of your framework will rest on the consistency of your daily habits and routines. Through repetition and learning you can reinforce a positive trajectory towards personal transformation. There will absolutely be moments when your old self puts up a good fight. Don’t expect it to be a perfect path. When you are irritable, feeling stretched, and tired of “doing the right thing”, that is the intersection of growth and change. Your struggles are not a sign to retreat, they are a chance to ask yourself, “How can I find a win in this situation” or “Am I demonstrating allegiance to my old self or my new self”? 3. Shift your focus from reward to effort. Goals are often initiated with a desire to reap the reward of success. While this is a perfectly normal motivation, it is important to have a balanced view of success that equally emphasizes your effort. The fear of failure can be paralyzing, and this condition makes you more likely to put off or avoid any activity or scenario where success feels uncertain. Fear of failure can also make you scared to try new things, take risks, or embrace the process of growth. If your focus is too rewards-driven, you may find yourself… Procrastinating Underestimating your abilities Worried you will disappoint others if you don’t succeed Shifting your focus from reward to effort, improves your ability to challenge any doubts or fear of failure. An effort-focused mindset enhances your ability to see the power in your progress and gives you the momentum to stay consistent when change does not happen according to your timetable. Staying focused on your effort, will help you expand your view of progress. It can help you view your health beyond the numbers on the scale and realize that you’re breathing better when you walk up the stairs. Effort consistently whispers in your ear “keep going, you are doing great”. Just because you can’t see change doesn’t mean it’s not happening. 4. Commit to consistently following a proven plan. When it comes to making goals and resolutions about 90% of people acknowledge they do not meet their goals, that they fail at their goals because they won't commit to a plan. Success is a science that emphasizes when you consistently follow the right steps, you will achieve your goals. Your work is to execute the plan. Imagine having a blueprint and being in the process of building your own house. Then a friend comes along and asks how it's going. You respond by saying, “I have a great blueprint. Sometimes I follow it, sometimes I don’t. It just depends on my mood”. If this is your mentality when working on your health, building relationships, or working as an entrepreneur, your foundation will be unstable and fail to support the magnitude of what you desire for your life. What makes a good plan? An effective plan will be clear and concise, yet appropriately adapt to the changing dynamics of your life. It will offer you guidance on how to maintain new routines when unexpected situations surface. A well-established plan will also be realistic, offer various levels of accountability, and encourage you to track and reflect on your growth. 5. Challenge the desire to look for quick fixes and shortcuts to achieving success. Let’s be honest, the struggles in your life didn’t develop overnight. So, it will take you more than a few days to feel miraculous and receive the full benefits of your efforts. Quick fix mentality isn’t rooted in a true desire for change, it is rooted in a desire to “make it stop hurting” or “relieve me from the consequences of my actions”. Ouch! Those statements may have stung a little, but there is an element f change that requires us to be honest about the role we have play. Life is hard enough without denying that we may be standing in our own way. I want you to understand that seeking shortcuts is a direct barrier to establishing new routines. Shortcuts will short-circuit your success, leaving you with a false sense of confidence. They reinforce impulse behaviors and diminish your ability to tolerate distress. To disrupt cycles of impulse behaviors, response inhibition must be developed. This means learning to create distance between an activating stimulus and how you respond. Daily routines are one of the best ways to create space for change, guide your choices, and keep you in alignment with your values. Quick fixes and shortcuts only seek a way of escape. You then miss the opportunity to unpack your emotions, understand the root of your responses, and make decisions that empower your autonomy and agency. 6. Less is more. Creating ten goals in multiple areas of your life exceeds your brain’s capacity for cognitive processing and creating new habits. We aren’t wired to focus on more than one thing at a time and doing so lowers efficiency. Multitasking is linked to the increased production of cortisol, a stress hormone that raises your blood sugar, depletes your energy, and impacts cravings and appetite. So, instead of a long list of goals, consider having two to three interrelated and measurable goals and work on stacking your habits. What does look like in real life? First, identify one area you want to address and one to two action steps that will help implement new patterns. Then identify a current daily habit and then stack your new behavior on top. For example, if you want to spend more time on personal development you might find a book and a podcast related to your chosen focus. You then review your schedule and realize a few days a week you have a 15–20-minute drive by yourself. This is called habit stacking, which is a special form of implementing your intentions. Rather than pairing your new habit with a particular time and location, you pair it with a current habit which will typically increase consistency and induces feelings of immediate success. Work through the principles in this article and pair them with sources of accountability and encouragement to support you when you’re feeling down. Working with a coach or accountability group can help you accomplish more and provides positive reinforcement. Create a small routine by making small adjustments that will help you get started. This is not a race, so be patient and take your time. You can rise up from anything and recreate yourself. You have the ability to think of new thoughts and create new habits. You have choices, but you must decide that you are tired of looking back. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Dr. Charryse! Dr. Charryse Johnson, Executive Contributor Brainz Magazine Dr. Charryse Johnson is an author, speaker, and mental health consultant whose work focuses on the intersection of integrative wellness, neuroscience, and mental health. She is the founder of Jade Integrative Counseling and Wellness, an integrative therapy practice where personal values, the search for meaning, and the power of choice are the central focus. Dr.Johnson works with clients and organizations across the nation and has an extensive background and training in education, crisis and trauma, neuroscience, and identity development.

Written by: Mari Grande, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Every year when the ball drops, revelers around the nation hear the song “Auld Lang Syne” spread the message of leaving behind things we no longer want in the old year so we can bring our dreams into the new year. Some may take this literally, making grand resolutions to change themselves for the coming year: gym membership, new diet, new home project, new vow to be sober, etc. Often these gestures lead to a sense of disappointment, helplessness, and failure. The exact opposite of the intended resolution! Have you asked yourself why you do this year after year? Even though it made you feel like crap when you broke the resolution 2 weeks into the new year. Maybe in one year, you accomplished all your resolutions, only to realize something needed to be added. Or maybe you made them, completed them, and are already starting your list for next year. Not taking the time to enjoy all you have been doing. Whichever one sounds like you, and I’m sure there are more iterations, I think we all agree that how we choose to treat ourselves is much more important than doing or not doing a resolution. When I say “treat” I mean the way we think about ourselves, the way we talk to ourselves, that inner voice. Is it kind? Critical? Demanding? Ever wonder where that voice came from? How did it develop? Quite often – no – always, that voice comes from how we have been treated, spoken to, or not spoken to, praised, appreciated, and loved. We are relational creatures, and we are impacted by our relationships with others throughout our lifespan. The earliest relationships have the most impact. More on that later. Resolution Versus Reflection Of course, there is nothing inherently “good,” “bad,” or “wrong” about resolutions. They represent how we want to improve and the determination to stay accountable for those goals. It is when we view these goals in black and white, success or failure, achieve or crash and burn, that is when such goals become damaging. Reflection on the other hand gives us a chance to step back, get perspective, review, etc. However, in order to do this, we must be in a subjective, neutral state of mind, non-critical and non-judgmental. Sounds simple, NOT. Reflection asks you to give yourself time, patience, and an open mind. Some people find they can do this in nature, in meditation, or in a spiritual house of worship. Can you feel the difference? Resolutions are a “top-down” action, meaning something coming from an idea, ideal, or idol which has its time and place. Reflection is all about being still, listening to your heart, letting thoughts come to you, feeling your emotions, and even your body. The first step: be honest with ourselves. What do you want, what can you do, and what is available to you now? Influence of Mother Experience Returning to how we treat ourselves. To know this, we must pay attention to what we expect from ourselves and what we think we can and cannot do. Notice the thought patterns we use when we wake up in the morning, and how we feel, expect, and want from our day. How did these patterns develop? Again, I like to pull on early or common relationships. Depending on how we’ve been treated, spoken to, considered, and respected is often how we later treat ourselves. I refer to the phenomenon as the Mother Wound. The mother is our first relationship, starting in the womb. We are carried, held, kept warm, and brought to life. From then on, we have that imprint on our psyche. The imprint from further caretaking will deepen, disrupt, or dismantle the early bonds we feel with our mothers. Critical Language Versus Mindful Language Re-parenting ourselves in adulthood is powerful for helping to re-write the inner voice developed from childhood. The difference between speaking to ourselves critically versus mindfully isn’t necessarily a simple transition. It takes awareness of language and how that impacts our psyche and thus, our bodies. Through rephrasing, in the present tense with compassionate language, we find ourselves achieving our desires without the pain of climbing a mountain. But as a coming-into-your-own. If you did some journaling throughout the year, allow yourself a moment to reflect in an objective way. What did you achieve? How did you achieve it? How can you use that knowledge and confidence? Also, what did not go as planned, and what were your thoughts at the time versus now? This connection between the past helps us to look toward the future. Identify patterns and adapt your language. How does the tension in your body differ after the language adjustment? Is there a lack? Is there lightness and hope? Body Awareness and Breaking Patterns Compassionate language is crucial for breaking patterns and building new ones. Let’s practice something: Take a moment and allow yourself a deep inhaling breath, pause, and then let out a full exhalation. Do you notice if and where there is any tension in your body? Try reciting a resolution: “I will start going to the gym” – How does your body feel? Any tension? Are any internal voices commenting? Now say to yourself: “I am exactly where I need to be right now” ‒ Notice how your body responds to those words. More tension? Less tension? New or old thoughts coming in? Kindness and positivity can be surprisingly difficult for many. Let’s try this again by reciting: “I will be more productive” – Be mindful of tension in the body. Now take a few deep inhales and even longer exhales and allow your tension to melt away, one muscle at a time. See what happens when you recite a goal with compassionate, caring language. Breathe and tune into how your body feels. “I deserve to move my body and feel good.” Take note of the difference. Are you aware of a pattern? Can you sense when stress and tension begin to come in? Do you notice if it is easier to use negative language over positive when speaking to yourself? Is there a stressor coming at you, even when you are the only one in the room? When we give ourselves little room for mistakes along with high expectations, we find ourselves in a painful situation. Using language that repeatedly causes tension throughout the body is to carry an unhealthy level of stress. Stress in the body raises our cortisol levels creating imbalances in our Nervous System, which then affects our thinking and feeling patterns. If these patterns are negative, the cycle it sets off is the Critical Loop. It is time to break the critical loop. Conclusion There is so much criticism coming towards us, yet the only criticism we can control is our own. When we become aware of how our thoughts affect our body and our body affects our thoughts, we become mindful of what may otherwise be an unconscious Critical Loop. Taking time to be more mindful of how we speak to ourselves, what we expect of ourselves, and what our body wants, we are better able to plan our goals, and reach our desires easier and more fully. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Mari! Mari Grande, Executive Contributor Brainz Magazine Mari Grande is a New York City-based licensed Creative Arts Therapist, Clinical Social Worker, Thought Leader, Educator, and Coach with more than 20 years of experience in trauma healing and recovery. By working closely with the mind/body connection, attachment theory, and the power of creativity, she draws upon her integrative background to alleviate the impacts of relational and generational trauma. Mari is passionate about working with women who have experienced a Mother Wound and offers various online courses that provide guidance, support, and insight through the Overcoming the Mother Wound program.