Written by: Ruby Russell, 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. Almost 70 million Americans have sleep disorders, with 40% of adults experiencing insomnia. Trouble getting to sleep and staying asleep is a $94 Billion a year problem. Sleep deprivation Is a commonly known problem. The world is full of books, pills, video’s Ted Talks, and more on sleep deprivation with no clear direction on how to solve it. 6 myths about sleep There are a lot of myths about sleep, confused as fact, which can make it harder to sleep. In this article, we will debunk some of these myths so you can get a good night’s sleep. 1. You need complete silence to sleep Because sleep is so critical to good health, you need to give thought to what is best for you. I cannot fall asleep without noise and tv. Some people need total darkness and no noise. I turn to a boring channel, set the tv timer for ½ hour, and I am singing z’s in a matter of minutes. Test yourself, figure out what is best for you. But get some restful sleep. 2. The bedding that you sleep on does not matter Your bed linen should enhance your sleep. Natural fibers such as cotton I have known to be the best. I have tried several linens and have always gone back to cotton. Another myth is the size of the thread count. The bigger, the better, not so. That luxury feel you get in 5-star hotels is 300 Thread Count on average. Between 250 & 350 TC sateen or percale is a perfect weight. 3. Making a bed is a simple process If it is so simple, why are there hundreds of videos and millions of viewers on how to make a bed. Not since 62 years ago, with the invention of the fitted sheet, has anyone given real thought on how to make a bed simple. At the age of 85, Ruby’s partner injured his back and found it difficult to make the bed but would tear it up each night. Ruby’s solution was a top bed sheet called Stayput Beddings™. Ruby later has cataract surgery that left her legally blind in one eye. That is when she began research on the blind and made changes to all bedding to make it simple and effortless. She also recognized the complexity of the duvet cover, a patent-pending for Befitted Bedding, and made changes. Due to the ease and accessibility, her designs have been accredited by the American Council of the Blind. 4. Your surrounding doesn’t make a difference to your sleep It does! Does it matter what size shoe or brand you wear? That’s right. People will spend hundreds to thousands of dollars on a pair of shoes but only $29.99 for your bed sheets and then wonder why they can’t sleep. Ladies and gentlemen, you are dressed to the 9’s when you go out. Why not put some style in your bedroom. You can change your entire bedroom with simply new curtains, lampshades, throws, and pillows for less than a night out on the town. Invest in your good looks, good health, get some good sleep. Invest and impress with cleaning up and putting some excitement in your bedroom, not just your bed. 5. That if you are sleeping, you’re getting high-quality sleep Not so. If you are tossing, tuning, or feeling uncomfortable, you are not getting restful sleep. Pay attention to what is causing the problem, or it won’t get solved. Should I turn the tv off or, do I need distraction or silence? Is my sheet clean, and is the smell keeping me awake? Are the sheets I am sleeping on/under comfortable, or should I be making a change? Some thought. Try taking a shower in the evening and not being woken up with a very productive day ahead. Clear your mind. Think of something that happened good no matter how small. 6. You cannot make up time, but you can make up sleep Not really. Losing sleep takes its toll on your body: your looks, health, mental state, and sex drive. Lack of sleep also contributes to health problems such as obesity, high blood pressure, diabetes, heart attack, stroke, and depression. In other words, if you're not sleeping, investigate why. Make the necessary changes because your well-being depends on it. There is no one size fits all for sleeping Figure out what works for you and stick to it; your health depends on it. Test yourself and your surroundings. Stay away from a bright bedroom with wild and bright colors. Keep your room warm and inviting. Make an effort to take a shower and fall into clean bedding and think about the experience. If you wake in the middle of the night, reach for that same experience. In other words, your bed should be an awesome experience, like purchasing a new dress or pair of shoes. When you wake the next morning and remember that feeling and did it work, invest in your bed and bed lining and experiment. Most importantly, find what works for you and use it. Your quality of life and longevity depends on it. Is everything on my bed what I need to get a good night’s sleep? And remember, you don’t make the bed; the bed makes you. Sweet Dreams! Find me on Instagram, Facebook, LinkedIn, or visit our website. Read more from Ruby! Ruby Russell, Executive Contributor Brainz Magazine Ruby is a 70-year-old senior entrepreneur and a chip off the old block. Her parents were entrepreneurs, and she wanted to follow in their footsteps. When her domestic partner suffered an injury, he would toss and turn in the bed, tearing the bed up. Ruby used fabric from another bed sheet to extend the top sheet. To make the extension fit correctly, she left out the corners, leaving a long tail. What she created was a top sheet is now a one-step process that centers itself. After using Ruby’s invention, her partner could no longer tear the bed up. One patent and a little ingenuity later, and RR Distinctive Beddings was born. Like all entrepreneurs, there is always a hit and miss. One thing all entrepreneurs have in common is perseverance, a head full of ideas, and a dream. However, Ruby was holding on until there was a life-changing moment.

Written by: Aden Eyob, 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. Creativity and time management are words of opposites, especially for the creative soul. However, all is not lost, for it's possible to channel your imagination with good time planning hacks. The concept of 'time' is paramount to how we perceive the world. Since time is ethereal, it can't be seen, heard, or felt; and thus, we defer to metaphors to describe, talk or think meaningfully about time. The secret sauce lies in your ability to understand your perception of time. In the world of Neuro-Linguistic Programming (NLP), the concept of 'time' can be conceptualized as 'in time' and 'through time.' A person who imagines time as the future ahead of them and the past behind them, and with the moment being their current state, would manage their time 'at the moment' as they are embedded 'in' their timeline. Moreover, since 'in-time is a journey or expression of their current state of mind and mood, they can face challenges with set timelines (e.g., turn up on time, meeting deadlines and diary item) because they are involved in their 'in' time activity. Conversely, someone perceives time as 'through-time,' has the past to one side (usually the left) and the future to the other (usually on the right) while 'now' is just in front of them, and thus, can see their timeline overview from left to right in front of them. Such individuals would be 'through time' because the person is 'looking through' their timeline. As such, conventional time management practices such as to-do lists and checklists come more straightforward because they have a linear view of time and are detached from the feeling of time. With that said, it's important to note that there are no right or wrong ways to view your timelines. It's normal for individuals to switch between the two timelines or even operate simultaneously. The key lies in understanding your general tendencies and applying suitable time-keeping tools to work alongside your timelines. Now that you know the timeline concepts, the next step is understanding time chunks. The brain has peaks and troughs of activities throughout the day, with a particular time zone optimal for specific tasks. The three-time zones of activities include: Analytical - early morning when the brain is fresh and in full alert mode; this is the best time to schedule meetings, research, plan or make critical decisions. Administrative - the lunch hour is the lull period where there is little brain activity, and thus, best served by doing tasks that require little brainpower. Administrative tasks, running simple errands, or auto-pilot tasks would be suitable. Creative - late afternoon until night time is ideal for creative work as the brain is in the theta state; a perfect time for mind mapping, brainstorming, or innovative content creation. Key Point: Identify your timeline - are you an experience or viewer time, or both? Map out your day, weeks, and months using the time chunks Have fun with your time planning for a happy mind is a happy life For more mindset tips, tools and inspiration, check out my book, The Book on Mind Training: The Secret for Positive Living on Amazon. Follow Aden on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Aden! Aden Eyob, Executive Contributor Brainz Magazine Aden Eyob is a leader in mindset. She is the clinical neuroscientist and author, The Book on Mind Training: The Secret for Positive Living. She is the founder and CEO of Mind Medication, a fusion of neuroscience-psychology and spirituality-based mindset consulting and speaker service that helps you uncover your why to unlock potential and free limiting beliefs to achieve the impossible. Her clients include CEOs, entrepreneurs, and celebrities and her mission is to have a world free from limiting beliefs.

Written by: Kristen Bilodeau, 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. Undeniably, the pandemic has impacted individuals on a cultural, societal, and individual level. For many, the experience of life turning upside down happened without warning and restructured their work, family, and living in ways they didn’t imagine. Working and living our lives from the confines of our home challenged many relationships- including our relationship with ourselves. Many have shifted careers out of necessity or found themselves out of work. Many started rethinking their career choices, evaluating relationships and lifestyle choices, while many faced many mental health challenges such as anxiety and depression. As we emerge from this experience, we find ourselves on the doorstep of change. As a country and world, we are on the brink of many unknowns; but as individuals, we have a unique opportunity to undergo our own transformation, our own unique change. We can create a clean slate, new beginnings, a life on different terms. While many ponder what life was like pre-pandemic, there is a sense of what has passed as being just that - the past. We can shift from what was to what could be. For many women who maintained the role of mother, wife, professional, and homeschooling teacher during this pandemic, a season of change creates the opportunity to reemerge, as even more of the women they are. In a society that focuses on the “unveiling” of a bikini body, women can step out in a more powerful light by focusing on the reemergence of themselves with a narrative of their choice. Generations of women who have suffered from the limited belief that change is something they need permission for, even though it has undeniably been what we must grant ourselves. We are now presented with the opportunity to shed old layers and feel freer than ever to grant that permission amidst all the changes that will inevitably take place in our world post-pandemic. Evaluating Your Current Operating System Change can feel like a fearful prospect; it is what sets us free from habits that don’t serve us and makes room for the growth that propels us forward. The first step to identifying areas of needed change come from evaluating the current operating system; what is the narrative script that has been running your life? What obligations, perceptions, or identities have you felt chained to or weighed down by? If you knew you had the power to change it, what would you change now? Without considering the “hows” or the obstacles you believe would block that change, what would lead to more lightness, less stress, and more freedom if they were to exist in your life? Identifying the areas of change is about thinking in possibility, not in resistance. Resistance is what blocks change; letting go of the belief that the change can’t be is the first step in creating the change. We are in a time of letting go of the old. Embrace this with letting go of areas where you might have hesitated or resisted the change you intuitively feel is needed. Pruning: Creating Space to Grow In order for plants and flowers to be healthy and thrive, they need to be pruned to make space for new growth. If your external reality and inner self are cluttered with thoughts, feelings, and behaviors that are not serving you, you will find little time or energy to accomplish what you do want. In order to declutter and create habits that lead you towards change, you need to get comfortable with change. You must see yourself as capable of changing your mind, body, thoughts, behaviors. Life moves in birth- death-life cycles; for birth to occur, death must occur, and that is natural, normal, and necessary for growth and evolution. Just as plants need pruning to remove what is dead or could lead to disease, we too need to remove the parts that prevent growth and life from reemerging. The women who are not afraid to stand in their own light or are not limited by other people’s opinions or expectations are those who are admired for being the women they are, not of how they should be. Rewriting the Script: Creation of the New Narrative Despite what culture, society, or religion may lead women to believe, we have the power and intuition to create our life and identity. By choosing to build a life that leads to growth and expansion, we free ourselves from living by expectation, obligation, or the need to please or appease- we give ourselves room to expand and thrive. As we are in a time when many are reevaluating life and how their behaviors, habits, and work choices impact their health and well-being, we have a lens in which we can now, more than ever, ask ourselves honest, truthful questions. What areas are lacking meaning and connection in our lives, in our personal relationships, and in our work-life? Where have we been judging ourselves or holding ourselves back? Where have we put off our goals or desires for “someday”? What self-perceptions have been inhibiting us from taking steps forward into new ways of thinking and choosing what is best for us? At a time when we are faced with such cultural and societal change, we must see this time as an opportunity to embrace and work towards the possibility that what wasn’t working can be changed. For women to authentically emerge in their own glory to be and have what is rightfully theirs requires letting go of beliefs that don’t serve their spirit. To reemerge means to be seen again - and now, that permission is granted. Follow me on Facebook , Instagram , and visit my website for more info! Read more fro m Kristen ! Kristen Bilodeau, Executive Contributor Brainz Magazine As a Personal Development and Marriage Coach, Kristen Bilodeau leads women through their own personal journey of finding their voice, healing their marriage, and releasing their inner wild woman. As a woman who struggled in her own journey to self-awareness and truth in her life and marriage, Kristen uses the power of a woman’s story as the tool and catalyst for change, healing, and growth. She helps women uncover their truth through questioning and reflection so that they are able to be the creator of their experiences and thrive as the woman they were meant to be.

Written by: Cynthia Heywood, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. In a world where everything we do requires a competitive spirit, having a growth mindset is undoubtedly essential. But what does a growth mindset mean, and why should you care about it? Keep reading to learn more. What is a growth mindset? A growth mindset refers to the resilience of an individual to overcome challenges and navigate change and uncertainty. When we say that someone has a growth mindset, we mean this person possesses the essential ability to develop through dedication and hard work. Just having brains and talents would not get you where you want to provide you lack a growth mindset. People are born with unique genetic features which make them initially better than others at certain things. However, when you have a growth mindset, you can always get better at something and surpass even those with natural talents. Why does having a growth mindset matter? Having a growth mindset is crucial because it sets you on the right path to overcoming any obstacles that may come your way. Whether learning something new or developing a new skill, a growth mindset would give you the power you need to keep going. Someone who has a growth mindset knows the need to remain persistent and determined. Changing how you think means a positive impact on your way of learning. A growth mindset gives you the confidence that you can develop your talents and skills over time. That gives you the drive to achieve more in life. It will help you to reach your full potential. Top 5 tips for developing a growth mindset In the same way that a growth mindset helps you achieve anything you set your eyes on, you can also develop this kind of thinking. Follow these tips to realize a growth mindset: 1. Readily take on challenges Developing a growth mindset requires you to embrace challenges and consider them an opportunity to learn and be fruitful. Never fear making mistakes. 2. Write down your goals An individual with a growth mindset understands that they would attain their clearly stated goals. 3. Change your attitude If you have a fixed mindset, you are more likely to harbor negativity and pessimism. Positively changing your attitude inspires you and those around you. 4. Practice mindfulness Set aside time to take a walk to free your mind as you focus on the moment. Meditation is a powerful tool for understanding your surroundings and subsequently bringing clarity to a clouded mind. 5. Always take constructive feedback Be ready to listen to what others have to say. Of course, you will receive all types of feedback and criticism. Focus on the constructive ones and act on them for your benefit. And there you have it. Anyone can develop a growth mindset, provided you are ready for it. With a growth mindset, you will be best-positioned to tackle any challenge in life and make significant progress in life. It is the key to living your full potential. Subscribe to my newsletter and follow me on IG: @cynthiaheywood_ Cynthia Heywood, Executive Contributor Brainz Magazine Cynthia is a business and life coach dedicated to helping others find and unleash their true potential. Born in Paris but living and working in London, she has extensive work experience that has helped her hone her skills while working for major blue-chip companies like Barclays Bank, Johnson & Johnson, The Economist, and Scripps. Cynthia is the founder of The Lotus Coaching Academy, a coaching service that combines courses and provides distinct membership selection for her direct tutelage. Her wealth of experience greatly impacts her clients and has helped them delve deeply into themselves to identify their challenges, set new goals where needed, and work to achieve these goals. Her business acumen enables her to coach professionals to higher performance while maximizing collaboration between themselves and their teams and enhancing the winning business mindset. While working with various clients, Cynthia has achieved a track record of success in building self-confidence, gaining clarity, and overcoming self-limitations. She is passionate about business, psychology, human behaviors, and mindset and has made these topics her areas of expertise. She has also been featured on various podcasts, workshops, and panels. She was invited to speak at the recently completed Mental Health Summit. Cynthia believes that 'One opportunity and one person can change your life if you’re ready to be accountable and invest in your transformation."

Written by: Awaz Ahmed, 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. We are constantly going through change with unforeseen events going on and often time unmotivated to get things done. To put it another way, we are neither setting nor achieving our objectives. I’m sure you have heard of SMART goals. I’m here to remind you that it’s never too late to set a goal(s) or successfully achieve goals the SMART goal way! A SMART goal is used to help guide goal setting—smaller, more tangible goals under them. Research indicates SMART goal setting is a common practice among successful professionals and organizations in every field. It is the usual to write clear and well-structured statements to express objectives in a specific, measurable, and achievable fashion (Beardshaw & Palfreman, 2017). As a result, it’s best practice to implement a conceptual framework as a goal-setting tool for successful outcomes in professional and personal settings. Well, what is a SMART goal? SMART goal is a framework that ensures goals individual’s sets are aligned with the five SMART criteria. Setting goals the SMART way—SMART criteria Specific: the goal should be simple and clear. Question to ask : What, why, who, when, and where? Measurable: setting a measurable goal to order to keep track of the progress. Question to ask: How will I know I will accomplish it? Agreed or Attainable: ensuring it’s realistic to achieve based on constraints. Question to ask: What is the best way for me to achieve this goal? Relevant or Realistic: ensuring the goal in line with what you’re trying to achieve, relevant to be able to control. Question to ask: Is this relevant to my efforts? Is it possible? Time-tabled or Timely: set deadlines! Keeping track of the progress for a successful outcome. Question to ask: In a week? A month? A year? Beardshaw J, Palfreman D (1990) The Organisation in Its Environment. 4th edn. Pitman Publishing, London Follow me on Instagram, Linkedin and visit my websit e ! Read more from Awa z ! Awaz Ahmed MBPsS, Business Psychologist, Business and Emotional Intelligence coach Awaz Ahmed is a Business Psychologist and Coach, helping organizations and individuals in the workplace by encouraging and facilitating clients in a range of professional and personal areas. She has also worked internationally and is the founder of Aweology, a business psychologist, and experienced coaches. With an MSc in Business Psychology and coaching Awaz Ahmed, is also a certified emotional intelligence coach, NLP practitioner, certified 70+ hours of ICF coaching training, member of the British Psychology Society, American Psychology Association, Society for Industrial and organizational psychology and currently studying her Ph.D. in Business Psychology. Through her extensive experience and education in Business Psychology, she is highly skilled and passionate about research, psychometrics, assessments, training, development, recruitment, and coaching.

Written by: Lilith Walliser, 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. Hypnosis will supercharge your outcomes, boost your manifestations, smash through your limitations, and help you heal from trauma, physical pain, and illness, resolve phobias, change bad habits, and so much more. In fact, there is very little hypnosis that can’t address. Let me explain how it works. Your Subconscious mind is the seat of your power. It holds your subjective experiences of the world, your skills, and your beliefs. It is essentially like a huge database of you - and it runs everything in your life. The problem comes in when we have a conscious desire for something that conflicts with a subconscious belief. For example, you consciously want to attain wealth, but subconsciously you may believe that wealthy people are always at risk of being kidnapped and held for ransom. This is what we call a Limiting Belief, because the belief will limit you from moving forward in your life. Your Subconscious Mind’s job is to keep you safe and happy. If it believes that being wealthy is going to put you in harm’s way by making you vulnerable, it will do its utmost to save you from that fate by preventing you from being wealthy and therefore at risk. Whenever there is a conflict between the conscious and subconscious, the subconscious always wins. It will block your conscious desires time and time again if it believes what you desire is not in your best interest. I cannot stress this enough. There are no exceptions. How do we solve this? By Hacking the Subconscious Mind with Hypnosis. Hypnosis is the most effective solution because when you are in a hypnotic trance, you sink below the noise and chatter of your conscious mind. You enter the subjective realm of the subconscious in an incredibly clear and focused way. You are now firmly in control. The trance state you in enables you to access and fully understand that limiting belief - the root cause of your problem. What exactly is the belief? Wealth = risk Where did it come from? Conversations you heard your parents have when you were a child. What is it protecting you from? Being at risk and vulnerable. And then, the best part is, you get to hack into that belief, smash through the resulting limitations and reprogramme your subconscious mind with a new and empowering belief such as being broke or poor puts you at risk and makes you vulnerable. Being wealthy keeps you secure. That will create profound transformation in your life by now moving you forward towards your desire. What can Hypnosis be used for? The sky is the limit! Here are some applications: Stop Self-Sabotaging Smash through Stress and Anxiety Improve your Goal Setting and Achievement Build up Confidence and Self-Esteem Assist with Weight-loss Resolve Insomnia and promote Physical Healing Heal trauma, help with grief, Resolve Imposter Syndrome Super Charge your Spiritual Connection and Manifestation Skills Improve your Sports Performance Resolve Phobias This list is really just scratching the surface of what can be achieved through Hypnosis. It is probably easier to ask, “What do I want to achieve?” The chances are, Hypnosis can fast-track it for you. If you are unsure of what you need to work on, here is a great way to figure out where you have limiting beliefs: What do you consistently struggle with? Relationships? Self-Sabotage in your career? Fear? Procrastination? Wherever there is a struggle, there is a limiting belief held in the Subconscious, which is blocking you from achieving your conscious desires. You can do this on your own. All hypnosis is self-hypnosis. You drive the car. A hypnotherapist is just your GPS to guide you on your journey. However, you can still take a trip on your own without a navigator, as long as you know how to drive. It is generally best to have a few sessions with a certified hypnotherapist so that you can learn how to do it easily. Thereafter you can self-hypnotize your way to success. Reach out to me to set up a free 20 minute “Let’s meet and explore further” online consultation. Get in touch through my website. Lilith Walliser, Executive Contributor Brainz Magazine Lilith Walliser, after having succeeded with her own personal journey through addiction, stress & anxiety, depression, and an eating disorder as a young woman, gained a wealth of insight into the top areas of her expertise: Stress and Anxiety Management, Hypno-Weight-loss and Holistic Personal Development. A Certified Hypnotherapist with a specialty certification in Holistic Life Coaching, Lilith went on to become an International Hypno-Coach. Lilith combines both modalities and NLP techniques into a powerful Hypno-Coaching approach to achieve rapid results, online and in-person. Understanding that most of our behaviors are merely symptoms of a subconscious process, Lilith affects healing and change at the root level of the Subconscious Mind. Founder and owner of Life Upgrade, Lilith has dedicated her life to empowering others to heal themselves, body, mind, and soul.

Written by: Emily Rentas, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. One of the most valuable lessons the pandemic taught us all is the concept of time and commitments. Meeting with the possibility of death and/or the experience of the death of a loved one reminded us how sacred human life is and our time left on earth. As a result, many have had personal breakthroughs and may have even reconsidered daily habits and mindsets. The world slowed down, and it gave us a new perspective on how we approach our calendars and life. Some found themselves with more time to work with, while others felt there were not enough hours of the day. It all echoed the discussion and importance of how we manage it to thrive and fulfill our life’s purpose. Respecting each other’s time is an important foundation of building trust and collaboration in our relationships. It signals to one another that we are honoring each other’s presence, purpose, and commitment to one another and any common agendas and goals. When we model and communicate boundaries to others on how we view our time, we send the message that our time with one another is sacred and honored with mutual respect. Consider the following points when it comes to the concept of your time and with others as you seek a life of purpose and contentment. Be intentional and decisive. When scheduling that call, meeting, or last-minute function, consider what you are trying to accomplish/determine/etc. By the end of it. Ask yourself or others the following: Is the delivery method appear the most appropriate and necessary currently? Perhaps a conference call instead of zoom or a zoom call instead of an in-person meeting? Can this be resolved by a detailed email or a later date? Are there hard or soft deadlines? Is canceling or lateness a pattern that needs to be addressed? Who needs to be invited to the commitment and why? When scheduling a meeting with multiple people, get a common time by using meeting scheduling websites or apps which allow you to find a common time to avoid emails back and forth. This also cuts back from unnecessary meetings if multiple people are involved in decision-making activities. Do not assume. When in doubt, clarify meeting expectations or any required prep work beforehand. If we assume others to figure out on their own what is expected or to prepare without communication, it sets the stage for misunderstandings and duplication of work and effort. Clarifying expectations ahead will leave little to no room to assume expectations or outcomes. Give folks ample time when rescheduling and canceling as unexpected events happen to all of us. Be mindful of not creating a pattern of canceling and rescheduling last minute. When there is a pattern of canceling or rescheduling, it sends the underlying message that time is not honored. This can be an opportunity to improve in a respectful and collaborative manner. Always revisit with others if a standing time still works for one another as schedules and life events are constantly evolving. Be honest with yourself and others. Look at your current schedule in the upcoming month and note the following: What does time and your schedule mean to you? What expectations do you hold of others and yourself when it comes to time and schedules? Do you find yourself cringing at your calendar or looking forward to the week? How can you shift your schedule to be more fulfilling and productive? Does your current time and schedule reflect your short-term and long-term wellness must-haves? If they do not, what are some ways you can begin with incremental steps and accountability? What are the common themes of how you spend your time and schedule? Are there are any trends of items or issues rolling over to the next that have been repeating? Who are the same individuals involved, and is there any room for group meetings with a common agenda, purpose, or project? Are you being realistic about the responsibilities and downtime you have available? Blocking your time in advance allows you to really know what will be on your plate for the day, week, or even month. Remember to book in time to break, breathe and engage in fulfilling activities that contribute to self-care. Setting boundaries in advance will often avoid many instances of people disrespecting your time in the future and honors others in the process. Clear and consistent communication of hiccups or issues that can affect commitments is important in the process. Keep an open mind and be flexible with others, when possible, in scheduling and committing. We all have situations and commitments in our lives that are sometimes out of our control. The more we can respectfully engage in meaningful discussions on mutual approaches, time, and schedules, the more we can assist one another in our journeys and create meaningful interactions with one another. Time and commitments require us to be intentional and considerate if we are looking to fulfill a life of purpose. Honor yourself and others by respecting each other’s time, and you will see your life and business blossom tenfold. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Emily! Emily Rentas, Executive Contributor Brainz Magazine Change agent Emily Rentas is a mental health leader, coaching, leadership development, operations, project, and non-profit management. Born and raised in the Bronx, New York, to immigrant parents of Dominican and Puerto Rican descent, Emily has navigated the cultural and economic systems and landscapes first- and second-generation immigrants face within the United States. She has been on a journey of counseling and mentoring clients and teams throughout her 10+ years within mental health and social services communities and organizations in New York City and the United States as a whole. She founded Paragon Solstice Inc. to help optimize and build resiliency in the lives, businesses, and organizations of those embarking on new journeys and transitions through their collective impact. Emily brings a wealth of knowledge and expertise in transformation and mindset development together with a passion for leadership and mindfulness into her coaching style. With this approach, Emily aims to help individuals, businesses, and organizations create sustainable solutions that will unlock their unique potential and impact. Her mission: Guide individuals and businesses to create the keys necessary to open doors to bring visions and goals into creation.

Written by: Denise Ledi, 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. I recently ran into one of my old managers from years ago. What a surprise! It was great seeing him. His eyes were sparkling. He looked young, fresh, and unburdened. He radiated happiness and peacefulness. A far cry from what he was like the last time I saw him…. A vacant, spiritless man, stuck and rooted in place with his head bent over hunched shoulders. Appearing utterly and defeated. A perfect reflection of the helplessness our team felt, how I felt, trying to reach him. Whether in wider meetings or during our 1:1’s, they were filled with awkward silences and exasperating circular discussions, which ended in futility. The final days of his tenure were mired in mediocrity (at best), nosediving productivity, and a once-mighty team in the throes of a staffing exodus, including yours truly. Gone…. How did this happen? Why did this happen? To the last person, would you ever expect to end his career on a miserable note? These questions raced through my mind as he told me what he’s been up to over the past 15 years. Sadly, I couldn’t tell you what that was. I was lost in memories of what was and what could have been…. He paused, grabbed my hands, looked me dead in the eyes, and said, “Denise. I owe you; I owe all of you an apology. I’m sorry. You tried to help me. And I didn’t listen. I was checked out. I wanted out. The organization changed, and everything was different. I hated it! But I hung on…. I was two years until retirement. I told myself I just had to make it through….but I ended up losing you, our team, and myself in the process. I lost your respect, and I was ashamed of myself. I went out the in the very way I swore I never would, like some people we’ve seen: bitter, tired, and leaving things worse than before.” Both of our eyes were shining brightly with unshed tears. Raw, heartfelt, and sincere, I saw and felt the truth of his words. I knew the truth, even then….yet I couldn’t reach him. I accept that. He accepted that. And I am grateful. Why? For having had this experience, and for the lessons learned from it; for him, our team, and for me. And that’s the key…… There are no mistakes in life, only lessons Robin Sharma- Leadership Expert This may sound cliché, but it’s true! And it’s wonderful. Our biggest leadership and life lessons are found by looking within; the conscious effort and willingness to become self-aware. This includes owning all of our challenges, personal or otherwise, especially adversities that arise from our choices. When do we do? Lessons are ripe for discovery and exploration. So take a look inside! Self-reflect. Own your choices, good, bad, ugly. The tiniest action can and will empower you, opening up the space to let others in and hear alternate views. Although this can be scary, this is a gift. It is an opportunity to see you through the eyes of others and enrich the lifelong cycle and process of learning and growing, learning and growing…. What are your biggest leadership lessons? What have you learned? To your growth! Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Denise! Denise Ledi, Executive Contributor Brainz Magazine Denise Ledi is an Empowerment & Executive Leadership Coach based in Edmonton, Alberta, Canada serving clients across North America. She has spent more than 20 years as a leader in addiction & mental health, forensics, and correctional healthcare and knows firsthand how complex and challenging it can be to lead in ever-changing environments. Denise integrates real-world leadership experience, experiences as a coaching client with expertise as a certified executive trained coach and Master’s trained Criminologist to provide a unique, innovative, integrative perspective to her clients to help them gain clarity and achieve the measurable results they're looking for. After their mother died, Denise has been a mentor to 100+ professionals and family, including her younger brother & sister. Their father built his Engineering firm into a successful business as a new immigrate to Canada. Chapter Chair — Powerful Women Today Edmonton, budding podcast host, speaker, and presenter Denise believes that our highest potential is reached by helping others reach theirs. Her primary mission is to empower others to become their best selves, access their whole potential, and make an extraordinary impact on the world!

Written by: Dana Hayes-Burke, 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. “Chase the Vision. The money will follow” Tony Hiesh. This is one of my favorite quotes, and I have found, within it, is hidden the ultimate success plan. It has been such a guiding statement for me in life and business. This is the core of what makes you successful and keeps you successful. One of the worst decisions you can make in life is to commit to something that you aren’t fully committed to. This past year, dealing with a pandemic and being forced out of ‘your normal’ perhaps have led you to consider, “what on earth do I really want to do with my life?” It’s one of those questions that even the most accomplished of us ask ourselves. It is like an internal audit of whether or not life has been making sense or if you are just on autopilot, as many of us find ourselves. Have you found yourself asking the question, “what is the true measure of my success?” Here’s what I know, the fact that you are reading this article right now means that you are a highly motivated person at your very core. I imagine that you have achieved some measure of success in your life up to this point. But you desire something more. Am I right? You desire a higher level of self-actualization. You want to achieve a new level of success. My goal in writing this article is to give you four (4) tips/exercises that will give you the clarity you need to design your ultimate success plan. 1. Locate yourself on the GPS of Life. Sometimes we find ourselves on autopilot: going through the motions, doing what we need to do, and meeting our targets. But, when did you last check that all of these actions are leading you to exactly where you want to be? Sometimes our busyness leads to waywardness. In other words, we are busy going nowhere (or at least not where we actually want to go). So how do you find out where you are? As yourself these 3 questions: Do I have a clear, written vision that guides my goals and actions? What do I do every day that brings me joy? Do I understand how my daily actions help me accomplish my vision and my purpose? (Tips: write down your general daily actions and connect them with a part of the vision you are trying to build). 2. Check your assets. After you have located yourself, you may be thinking, “What’s next? What can I do with this new information?” The answer to that question is found within you. What internal assets do you presently have that can help you to be more intentional and focused in terms of the direction and quality of your life? What are the habits and negative beliefs that keep you from using those strengths? Here are some questions to help you identify your internal assets and some of the limiting beliefs that keep you from using these assets? What activities make you feel rejuvenated, and without them, your life feels like you are missing something? What is something that you are able to do naturally or pick up really quickly that others struggle to do? What strengths do you see in yourself? What strengths have other people commented on about you and your accomplishments? Why don’t you give attention to the things that you are great at? 3. Scan your surroundings. Finding your assets is a great way to figure out what elements you need to add to your life to achieve a great level of esteem, self-actualization and purpose. The question of how to integrate these elements into your life comes to mind. The answer is found in understanding the environment that you live in (physically, socially, economically, etc). Research the opportunities in your space (physically or virtually) to use your gifts and talents, to explore the things you are passionate about o,r perhaps even to start a business that both fulfills you and pays you. Research is simply asking: Ask on the internet (search engines are a great way to start) Ask your colleagues (friends, coworkers, relatives) Ask strangers (those social media streets are golden research reservoirs) 4. Make a plan. Use all of the information to write a clear vision of your new fulfilled life. Think about all that you will do, experience, and accomplish. Make it a vision that connects with you intimately and directly. Then turn that vision into a goal. Actionable steps that you can take to help you turn this vision into a reality. More importantly, actionable steps that will help you walk into your ultimate picture of success. The Ultimate Success Plan isn’t one size fits all. The ultimate success plan is the one that helps you to live your ideal life design. We all deserve to experience this. I have found that the way to this experience is using the steps above. Not only do you experience ultimate success, but you all experience successes along the way, and you have a greater chance of enjoying the journey. Follow Dana on Facebook , Instagram , LinkedIn , or visit her website for more info! Dana Hayes-Burke, Executive Contributor Brainz Magazine Dana Hayes-Burke is the Business Coach who brings your vision to life. After years in the corporate world, Dana realized that the way to her ideal life design was through her own business. She started her first business in 2012 and was able to generate over 5-figures monthly within her first 6 months. Through her unique business strategy, she transitioned to full-time entrepreneurship after just 12 months of business. Dana knows that business is the way to freedom (time, money, and the ability to be present in every area of her life) for some of us . Now, Dana Hayes-Burke is the CEO of DHB Vision Strategists - a business on a mission to help entrepreneurs build profitable businesses that generate big bucks now and also affords them freedom and sustainability. Her watchwords: See the Vision, Believe the Vision, Build the Vision.

Written by: Jane Ramsey, 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. Understanding chakras is an important component for being at your best in body, mind, and spirit. Chakra is a Sanskrit word meaning wheel of light. Our bodies contain seven major energy centers that some refer to as chakras. Understanding these centers reveals the ancient wisdom that the energy of the universe flows through us. This intelligence transcends any particular belief system. My education about chakras began with Alan Seale’s book Soul Mission, Life Vision. As I embarked on my Vision Quest and wrote my own book, I was fascinated to learn more about chakras. Eastern wisdom traditions explain that our consciousness consists of a vibrating field of energy that flows around our bodies and through every one of our cells. Many of us in the West think of consciousness as existing in our brain. While our brains function as intricate command centers, our energy field and body’s cells contain thousands of energetic channels known as nadis, which we frequently mention in pranayama classes. Nadis carry and distribute our prana, or life force, throughout our being. One of my fellow Chopra teachers is Vish Chatterji. In his book, The Business Casual Yogi, Vish explains that the nadis function “like a complex intersecting series of railway lines. The major junction points of nadis form the main energetic distribution centers of the body.” There are seven main energy centers in the body known as chakras. Vish likens these energetic centers to busy train stations where many channels pass through and meet. “If everything is flowing well,” he explains, “the trains run on time without colliding and deliver energy to all parts of our being where it needs to go.” However, when an imbalance exists, the train station becomes chaotic. Balance returns when the correct signals are sent throughout the rail system. Sound and vibration are two specific ways to balance and ‘tune’ our energy system. A chakra energy system is an ancient tool that transcends any particular belief system. I mentioned eastern wisdom traditions, but I found it fascinating to learn that knowledge of these energy centers is not just a part of one particular belief system. These energy centers have been studied by mystics of all traditions. Saint Teresa of Avila, a 16th-century Spanish Christian mystic, referred to these energy centers as the seven inner mansions of the spiritual journey in her book, The Interior Castle. In the Kabbalah, these energies are described in the tree of life. Various African spiritual practices are based on the seven African powers. Indigenous cultures all over the world refer to these energy centers in various ways within their traditions. Studying the chakras reveals certain truths. We begin to understand that feelings, emotions, and thoughts are registered in our bodies on some level. When energy flows freely through your chakra system, your level of awareness is high. You are more conscious of your feelings, emotions, and thoughts. Some of us go through periods where we are less aware of our full experience of life. When this happens, a smaller amount of energy is likely flowing throughout our system. Keeping our chakra system in tune helps us enjoy the full spectrum of the smorgasbord of life. Through the chakras, we exchange energy with the world we inhabit. This energy is not only mental; it is also physical and emotional. Alan Seale explains, “because we register all experience in the cells, the body can be a great indicator of our overall state of being — are we happy, sad, confused, excited, joyous, stressed, anxious? Body awareness is a very important part of intuitive development because the body is the physical home of our senses, both inner and outer. Pay attention to what you feel in your body in a tactile, physical sense, as well as on an emotional level.” Some spiritual teachers describe chakras as being like internal radio antennas that can tune into subtle waves. When our chakras are functioning well, our gut feelings and instincts are tuned into these vibrational messages. When our chakras are not tuned, it’s similar to a malfunctioning radio. The signals are not clear; there is static. A healthy chakra can tune in to clear signals. Sometimes people talk about a chakra being blocked or imbalanced, but many of my teachers describe it as being out of tune, and this is the way I like to think about it also. You can bring your chakra energy centers into balance using this simple practice that takes less than five minutes; watch my YouTube video to see how. You will learn how to tune each chakra to maintain balance. When your chakras are tuned in and functioning well, you have more tools available to you to move through life with awareness. You don’t have to rely solely on your intellectual insights but also have access to the intuitive senses available to you through your body. When your chakras are tuned and healthy, you have the capability to understand what your body is telling you; not only physically but also emotionally. You have the ability to intuit things more clearly and gravitate toward situations and people with higher vibrational energy. In our study of the Law of Correspondence, we learn the ancient truth — as within, so without. Our bodies contain wisdom that mirrors the wisdom of the universe. As we tune our chakras, we are able to access the wisdom that exists deep within us. Visit my website to find links to seven blog posts that will help you learn even more about chakras and balance. Thanks for going on the journey with me. Namaste, Jane Follow me on Facebook, Instagram, LinkedIn, or visit my website for more info! Jane Ramsey, Executive Contributor Brainz Magazine Jane Ramsey, formerly a business executive for a global Fortune 500 company, is now an author, artist, meditation coach, and Founder of SoulArt Meditation. Upon retirement, Jane embarked on a course of study in philosophy, fitness, health, nutrition, quantum physics, happiness, and spirituality. She has been meditating for more than twenty-five years and is a Chopra-certified meditation coach, helping clients create a strong daily meditation practice. Jane shares her spiritual journey in her book VISION QUEST: a journey to happiness. Her story is inspiring and enlightening. As a part of her journey, Jane has become an avid and accomplished artist. Jane’s quest to get clearer on her purpose in life inspired her to combine creativity with meditation and spirituality, and that’s how her signature class, SoulArt Meditation, was born.

Written by: Sharna Southan, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. You can Rewind & Reprogram the trigger response! Two words that precede people wanting to talk about Pregnancy Loss or Subsequent Pregnancies after loss. In case they set someone off on a downward emotional spiral. In case they offend or hurt someone. I want to bring people's attention to triggers & get them to Reflect & Reframe Triggers. We can’t help how society will react to something that is said, and that is not our job. Again - It is not our job to worry about how people will perceive what we say. Everyone views their life through their own perception. Their own tinted lens. Because that’s all our life is, it is our perception of it. Example: You could have two people witness an accident & these two people will have two different recalls of the event. It is also our meaning. And by this, I mean, You give meaning to everything you encounter in your life. Whether that is a fallen brown Autumn Leaves on a cool Autumn day. Or Whether it is that ‘Trigger.’ That trigger has meaning to you. Why? What does it mean? It is in the Understanding that you can start to heal this part of you. A trigger is an Internal calling for help from within you. It is a chance for you to embrace yourself on a deeper level. It is a chance for you to peel back those onion layers. To sit with the rawness of yourself & Understand yourself. Because unfortunately, with triggers, You can’t escape them. You can’t hide from them. Unless you want to lock yourself away from humanity! But that’s a tad extreme... right? Triggers are bringing your awareness to what needs to be healed within you. It is not the other person that needs to change. It is calling you to go inwards. It is a wound that is asking for your attention. These Wounds can be created when you were a child, unknowingly, & through no ones ‘fault,’ they are wounds we carry into our adult life. And don’t worry, we all have wounds that we all carry around. That person sitting next to you does. That person walking by you does. It is just bringing awareness to them. And your Body & mind will bring attention to them when It feels you are ready to see them, to process them & feel them. It won’t ever be a comfortable experience, you will think it is too painful to acknowledge, but the comfort does not come by ignoring them. Unfortunately, life for others doesn’t stop when you are grieving, as much as you want to totally avoid hearing these things or seeing what you're seeing but aren’t ready to see. Something someone says or does unintentionally triggers something within you, stirring up a feeling or emotion or thoughts. It’s also important to note, and it doesn’t have to pertain to loss. Triggers are everywhere in everyone's day-to-day life. People get triggered all the time by everyday happenings. This is for you too! To pay attention to, too. Do you have the tools to work through the triggers? If you don’t, I want you to know that's okay. Feel it, sit with it & acknowledge it for yourself. You can rewind - Before any behavior or reaction, there is first a circumstance (a trigger). A feeling and a meaning that we then assign to that circumstance. The empowering part is, we can choose what that meaning is. Our past assigns meanings to a trigger before we even realize it, and before we know it, we’re in a reaction. Because something happened to you in the past & it potentially hurt you, you will react again out of that place. This process is split seconds, but we can choose again the next time it presents. If you don’t want to react, you want to respond from a place of power. You can consciously choose differently. I was listening to a talk recently, and she said something very profound about triggers and healing. “A trigger being a big emotion, a big reaction or wound that gets activated in you and rises up based on something someone else has said or done or you’ve noticed around you. When we get triggered, it's super easy to blame the trigger, get angry or upset at the thing that's caused us to feel this way, but we miss the opportunity to heal when we do that. And I want you to see what is triggering in you right now, what is rising up, be it an emotion or a reaction, an inner story, it already existed within you. That person or situation didn't create it or make you feel that way. They simply activated something within you.” Now we have the chance to Heal this part of our story. We can look at it, see it for what it is & we can choose to LOVE on that part of us. Choosing to acknowledge the triggers as a part of you to be loved on & healed is starting your healing & ascension journey. It is starting to see yourself as a holistic being. Loving on the light & dark sides of you. Accepting yourself as you are triggers, wounds, and all. Your authentic self in all your divineness & Oneness. Note: Triggers aren’t to be avoided. They aren’t here to hurt you. They aren’t coming, so you can place blame on someone else. They are a cry for help & healing. They are your responsibility. It is your responsibility now to heal that part of you. Once you can give yourself the space for your own healing, you will notice so much in your life start to shift. We need to start Inviting people to look at their Reactions. If you are one to place a ‘Trigger warning’ Or to be Triggered; What is it you or they are reacting to? Invite them to explore their emotions. What is underneath it all? Be Proactive in this part and guide people to start looking at their emotional health. Teaching people that it is okay to be triggered is safe to be triggered because it is a part of our healing journey. Big Love xx Want more from Sharna? Subscribe to her Youtube Channel and follow her on Facebook and Instagram. Read more from Sharna! Sharna Southan, Executive Contributor Brainz Magazine Sharna is an ICF-certified Coach & Self Healing Spiral Practitioner. After her experience with Grief through the Loss of her Dad & a Miscarriage, Sharna knew this was an opportunity to grow her soul & designed ways to heal through the different types of grief. Sharna saw the need for more support in the Pregnancy Loss space. She Founded 'The Institute of Healing through Pregnancy Loss' & became a Business Mentor for women who have experienced Pregnancy or Infant loss & had an inner knowing they are destined for more. So women can uncover their purpose (soul's blueprint), step into their power, create values & soul-aligned business & live a life true to their heart & higher calling in life. Sharna has designed a method to uncovering your purpose & teaches her signature healing through a loss framework alongside a business model to monetize your purpose. Teaching a values-aligned business model & signature healing framework create more empowered women leaders who can provide a safe space for women to reconnect to their divine self & start their healing after Pregnancy or Infant loss. Her mission is to create more accessible support for women to heal specific to pregnancy or infant loss.

Written by: Moniek James, 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. Having a digital marketing strategy can be the key to building an effective online presence that brings in the leads and sales you need. The combination of platforms that creates awareness, traffic, and community is game-changing for every business owner who chooses to leverage it. But what happens if your business needs change? How do you know if it’s time for a new approach? What if things are going well, but you want to see more growth? It may be time to revamp your digital marketing strategy. Having an ineffective strategy is just as bad as not having a strategy at all (in my opinion), but it can be hard to know if it’s time for a change. Digital marketing can be the key to building an effective online presence that brings in the leads and sales you need. To help you figure out if it’s time to update your strategy, there are a few questions to ask and answer that can clear things up for you. How much time does it take to implement your digital marketing strategy? If you find that your marketing activities are requiring more and more of your time, there may be room for you to improve your productivity with tools or updated workflows. This may also be an opportunity to recognize if it’s time to hire or adjust the duties and responsibilities of your team. Next, take a look at your current digital marketing strategy . How effective is it for supporting your business goals? Are your goals clearly stated in your strategy to maintain accountability and focus? Are you following a blueprint that is allowing you to connect with more of your intended customers? Are you building the reputation and awareness that you want for your business online? If your strategy doesn’t include performance measures, how can you know whether it’s working or not? Finally, are you willing and able to change? Are you open to doing what’s necessary in order to grow your business? Once you’re aware that your digital marketing strategy isn’t doing what it’s supposed to do for your business, it’s your responsibility to course-correct, but change is hard and doesn’t happen overnight. Consider how the needs, habits, and interests of your audience have changed within the past year. As a leader, you have an opportunity to meet them where they are with your offer, but you’ll have to choose to grow. For mindset, marketing, and business ownership tips, connect with Moniek on Instagram or her website ! Read more from Moniek ! Moniek James, Executive Contributor Brainz Magazine Moniek James is a Master Content Strategist, veteran, military spouse, speaker, author, columnist, and online entrepreneur. Her passion is teaching purpose-driven business and brand owners how to leverage strategic content marketing to build awareness, establish credibility and create their profitable digital footprints. Moniek has been featured in the Huffington Post, Fit Small Business, VoyagePhoenix, and the Association of Military Spouse Entrepreneurs and believes that entrepreneurship is a building block to economic empowerment.