Raphael Stevens

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    20 Productivity Hacks To Make Your Day Easier

    We are all looking for that one golden nugget of wisdom that will make our days run effortlessly and smoothly. Between navigating through all of our various roles in life working and as daughters, mothers, friends, partners—and just our own individual contributions—there is always a long list of things to do. While the truth is that there is no one single path to being productive, there are a lot of productivity hacks we can build into our lives to advance our journey.

    1. Use Your Commute Productively
    Commutes may still be a little unpredictable as we move between remote and in-office work. But for most of us, there are still a few minutes in many days where we’re in that “in between” space of not at home but not quite settled into the days’ business. How can this time work for you? Is it a quick call to check in on a parent? Or 5 minutes of listening to a new podcast and some deep breathing? Even if this time is short, using it intentionally is a satisfying way to start and end the day.

    Mark & Graham
    Tech Commute Clutch
    Keep your laptop and tech essentials organized with this functional (and highly stylish) carrying case.

    2. Clean Out Your Email
    Yes, clean it out. All the way! Get rid of half-done replies, drafts that won’t go anywhere, and holiday sales notifications you didn’t happen to shop your way through. Even just 30 dedicated minutes on a Friday morning of filing, unsubscribing, and getting responses off your plate in both your personal and work emails will send you into a weekend feeling refreshed.

    3. Prioritize Your Tasks
    Prioritization sounds easy, but it isn’t always simple. To really prioritize, don’t just make a list of tasks that need to be done and pluck off the “biggest,” “hardest,” or even “easiest.” Instead, think of your day as a set of building blocks that all need to fit together. Where’s the causality? What needs to be done first to make the rest of the day or week move better? Using this more connected method of prioritizing also helps us overcome some of the resistance we have around tough tasks.

    4. Use the Pomodoro Method
    These little tomato timers and their “work then break” method are a fan favorite for a reason! It’s proven that our brain feels more refreshed and focused when we can work in bursts. Set a timer, pick a mini project or a task, and then shamelessly give yourself the built-in breaks to recharge and come back strong.

    Amazon
    Time Management Cube
    2022 can be the year you finally embrace block scheduling with this handy desktop timer.

    5. Ignore Your Email in the Morning
    If this one feels uncomfortable, try it boldly for just one week and see what it does for your productivity. It’s a natural inclination to want to respond and jump on tasks when we see an email. Starting your day diving right into the piles of emails you have means that your inbox becomes your prioritization list—in control of you instead of the other way around. Consider blocking an hour to check emails a little later in the morning, and instead, start your day with your priorities.

    Source: Boris Jovanovic | Stocksy

    6. Understand Your Work Zones
    Matching the type of work that needs to be done with where you do it is a huge productivity hack. Do you do your best number crunching at a structured desk or the kitchen table? Or maybe your best creative ideas come to you when you’re on a walk and can let your mind reset. Either way, knowing when and where you are at your best for all of your various tasks can be a real productivity boost and help with your work-life balance.

    7. Strategically Leverage Your “OOO” Message
    Who says the Out Of Office email is just for vacation? Get creative with this autoresponder and use it for targeted projects. “I’m on a special project right now, and my mornings this week (9-12) will be dedicated to that effort. Please contact me outside of those hours for the most timely response.” Push the boundaries by setting some of your own.

    8. Scope Your Day the Night Before
    “Scoping” your day is different from planning. When you’re scoping your day, you’re mentally preparing yourself for the various waves of energy and effort you’ll need throughout the day. Can you shift an important call to the morning when you’re feeling a little more fresh? Should you see if a friend can help with after-school pick up if your meeting runs over? Being able to do this assessment the night before a full schedule gives you more options to manage and rearrange the day.

    9. Reduce Small Distractions
    Every little ping, buzz, and blink takes us away from our full mental focus. Get in tune with what nudges kick you out of your zone each day. Is it a blinking instant message? Set a few hours of Do Not Disturb. Does the buzz of the office floor catch your ear? Headphones, please! You may even find that a dimmed-out room (and some blue light glasses!) helps you zone in on a key project or task, without other visual distractions.

    Amazon
    Blue Light Glasses
    An editor favorite, these blue light blocking glasses are chic and will help keep headaches and eye strain away.

    10. Set Up a Social Media Blocker
    There are all kinds of useful apps and sites to help us control our social media consumption. Almost more important than helping corral its use is to figure out when and why you turn to it during the day. Do you find yourself reaching for a “scroll” when you’ve hit a tough part of a task? When you’re lacking some motivation? Or when you’re burned out and need a break? Understanding your “why” will do an even bigger job of helping you reorient to productive mode.

    Source: Social Squares

    11. Book Time for Self-Care
    While a daily massage would be just the self-care that a lot of us would love, there are many other mini ways to fit this into a day. This could look like treating yourself to a whole tea ritual in the break room, complete with a fancy teapot you keep at the office, or a full walk around the block doing a walking meditation. The point is to identify new hobbies or the thing for you that yields maximum good feelings for the highest value cost and effort to help ensure you keep it up.

    12. Find Ways to Set Up “Habit Stacking”
    Habit stacking was made popular by the book Atomic Habits, which helps you link new things you want to accomplish to existing habits to up the chances of getting them done. You’ll start to view your new habit goals in a whole new way when you think about the small ways you can link them together to be more productive.

    Amazon
    Mini Elliptical Machine
    With eight different resistance levels, this mini under-the-desk elliptical machine will help you burn calories while you’re in endless Zoom meetings.

    13. Know Your Personal Bandwidth Triggers
    We all know what our personal “running on empty” looks like. The hack is to know how to recognize it before it completely sneaks up on you and rewire. Do you start rubbing your eyes a little more? Do you get distracted and start poking through your old photo reel? Whatever your personal trigger is, that means you’ve hit top capacity on your bandwidth—become friends with her, and watch out for her more regularly.

    14. Make “No” Your First Response
    This may be another counterintuitive approach to productivity, but starting with “no” means that you get to say “yes” to a whole host of other things that are your personal priorities. When someone comes to you with a new project or need, start to think through the lens of putting the burden of effort on them to explain why it is worth your time and should be tackled before the long list of other priorities you have in train.

    15. Trust Your Own Natural Rhythms
    Some of us are morning people. Some of us are not. No matter how many mini vlogs we watch with a fresh-faced gal bouncing out of bed for her green juice and jaunting off to yoga, we may just never be the person who is their best self in the morning. Know your own rhythm for when your tasks best match your energy throughout the day and hack accordingly.

    Amazon
    Mug Warmer
    Place any hot beverage on this mug warmer and it will automatically keep your beverage nice and warm.

    16. Find A Planning System That Works For You
    Productive never happened without a system. That doesn’t mean that you have to string together some ultra high-tech collection of apps, trackers, and planners. It does mean that you need a consistent way to organize your life tasks so you can get to the goals that matter to you. Whether that’s through a gorgeous paper planner that feels more like a journal or a minimal but comprehensive app to tackle your to-do list, find your sport.

    The Everygirl x Day Designer
    30-Day Challenge Planner
    Our 30-Day Challenge Planner will help you prioritize your goals and take the leap into becoming the best version of yourself.

    Source: Social Squares

    17. Tie Your Long-Term Goals to the Everyday
    Goals aren’t happening unless they’re broken down into mini-objectives and addressed in small pieces. Think about the ways you can take your longer-term hopes and move toward them even in tiny ways every day. Running a marathon for your next birthday? Great. Even a quick 10-minute jog today puts you on the path to achieving that goal.

    18. Communicate Your Productivity Objectives
    We all do better achieving our productivity goals when we’ve shared them with someone else. This can be formal, as in telling your boss or colleagues what you’re up to this week, or it can just be chatting with a loved one about what’s on your plate lately. Externalizing what we’re doing and what we need to get a job done is a huge part of productively working through our task list.

    19. Slow Down
    Quality almost always wins over quantity. Whenever you find yourself moving speedily through a task and buzzing on to the next thing, think of that as your trigger to slow down. Not only are we likely to make mistakes that will just take more time to correct in the long run, but we’re also training ourselves to overpack our days and often times not communicating that timelines may be unreasonable or that we need more resources. What do you need to get a great job done, not just a quick one?

    20. Define Your Own Personal Productivity Metrics
    On that note, productivity isn’t about doing more, faster. We could define productivity with a little more nuance and say that it’s about doing the best job, at the right time, with the right resources, and for the right objectives to get to the best outcome. When that’s the case, “how much” we checked off our list doesn’t matter as much as how productively we used our energy in a day, matching it with the things that matter the most.

    How to Prioritize When Everything Is Urgent
    5 questions to ask yourself to better prioritize your to-do list. More

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    7 Wellness Podcasts That Will Help You Get Healthier

    When I first got into self-improvement, I wanted to consume all the information I could. I started following all the experts—reading their books, studying their blogs, and attending their seminars (well, the free ones at least). And then I discovered health podcasts. I was already a big fan of Serial and This American Life, but it never dawned on me that there’s literally a podcast for every topic you can imagine. Since realizing that podcasts could be used to make me healthier instead of just fulfill my true crime addiction, I’ve listened to countless episodes that have transformed my life. Whether you’re interested in food, mental health, or spirituality, read on for the holy grail podcasts that have changed my health.

    Let It Out was the first wellness podcast I listened to and it’s still one of my favorites. Each week, host Katie Dalebout shares her personal experience with trying to maintain a healthy lifestyle and talks with leading voices in the wellness space. Notable episodes include author and yoga teacher Jessamyn Stanley discussing body acceptance, spiritual entrepreneur Gabby Bernstein on mindset tips, and author and gluten-free chef Phoebe Lapine sharing her journey with Hashimoto’s Thyroiditis. 
    My favorite thing about this podcast is its focus on balance and doing what works for your individual body. Katie admits to being “overly addicted to wellness” and struggling with orthorexia in the past, so she’s learned first hand the importance of balance. Listen if you want a well-rounded view of health. 

    If you’ve already binged every episode of Let It Out like I have but still want more, tune into Spiraling. Katie Dalebout also hosts this podcast alongside author and chef Serena Wolf. The two friends share their personal stories of anxiety, from the daily angst of having a zit on a first date to the deep-seated fears and worries that keep them up at night. They don’t just vent and leave you hanging, though. The best part is that they discuss how to handle anxieties. They share their personal de-stress methods and the techniques their therapists have taught them. I come away from each episode feeling so understood and find a new way to cope with my anxiety. Listen if you want to feel like you’re getting advice from friends. 

    The TED family of podcasts is an oldie but still a goodie, especially if you’re interested in learning about health from different perspectives. TED Health covers a variety of topics, including everything from the importance of sleep to dealing with grief to preventing Alzheimer’s. I love this podcast because it covers a wide range of topics, approaches every topic from a scientific (yet approachable) angle, and serves as a reminder that health is so much more than just a number on the scale. Listen if you’re interested in the science behind health.  

    It’s no doubt Gwyneth Paltrow has carved out her corner of the wellness world, so it’s only natural she’d bring us a top health podcast as well. Much like TED Health, Gwyneth and her co-host Erica Chidi cover a variety of topics, ranging from mental and emotional health to physical and sexual health. They also feature exciting guests like authors Glennon Doyle and Robin DiAngelo and intimacy coach Amina Peterson. While goop has been controversial in the wellness world, they bring on amazing thought leaders and wellness experts that have helped me grow in every aspect of my life. If you’re looking for a place to start, some of my favorite episodes are “Ending the War on Self,” “Eating to Beat Disease,” and “Decoupling Shame from Sexuality.” Listen if you want to learn from the experts. 

    One of my favorite self-improvement authors is Andrea Owen, so you can imagine my delight when I discovered she had a podcast too. Andrea gives candid, big-sister advice on how to live your best life and focuses on topics such as perfectionism, the inner-critic, courage, and more. Make Some Noise is geared specifically toward women and breaking the negative cycles we so often partake in. I love the casual nature of this podcast and how digestible and easy her advice is. Listen if you want no-frills life coaching. 

    Expanded is a leading manifestation and spiritual podcast, and once you listen you’ll see why. Host Lacy Phillips helps her audience create their dream lives through neuroscience, psychology, epigenetics, energetics, and a little bit of spirituality. The podcast discusses techniques to open your mind and heart to the manifestation process and also highlights other manifestation experts and thought leaders. I especially love this podcast as a way to start my mornings off with an abundance mindset. It’s also a great addition to the To Be Magnetic membership program. Listen if you want to manifest your dream life. 

    Everyone seems to have an opinion on the “right” way to diet these days (*insert eye roll here*), so it was refreshing to hear How to Love Your Body described as a “non-diet” podcast. Hosts Lauren McAulay and Jenna Free are self-proclaimed ex-dieters, binge eaters, and weight-obsessed women turned intuitive eaters with the goal of helping listeners “stop dieting and find wellness without obsession.” As someone who has struggled with dieting in the past, this was music to my ears.
    It’s comforting to hear someone who’s been in my shoes talk about how to create a sustainable relationship with food. Listening to this podcast has helped me shift my mindset around nutrition and embark on my intuitive eating journey. A few of my favorite episodes are “What if I DO care about how I look?,” “Intuitive Drinking Tips,” and “End Binge Eating Permanently.” Listen if you want to reframe your diet mindset. 

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    10 Weight Loss Myths, According to a Registered Dietitian

    As a registered dietitian, I’ve seen and heard my fair share of diet and weight loss myths. Especially during this time of year when goal setting, weight loss, and overall health are on everyone’s minds, it can be challenging to discern fact from fiction. And with technology at our fingertips, there are many sources of information that are simply more harmful than helpful. So while I always recommend considering the source, I don’t think reading research papers is necessarily anyone’s idea of a good time—which is why part of my job is to break down these myths in order to help others achieve their health and wellness goals. Read on for the 10 weight loss myths I hear most often as a registered dietitian and how to actually achieve your goals.

    Myth #1: Losing weight is a linear process
    Anyone who has ever tried to intentionally lose weight, whether it be to improve their overall health or simply to feel more confident in their own skin, knows that the journey is a classic case of Instagram vs. reality. Weight loss relies on a variety of factors and is really more of a jagged up-and-down than a straight line. I’ve seen first hand how discouraged individuals can feel when they’re doing their best and the scale is not going in the “right” direction. If this is the case for you, remember that it’s about the steps to get there rather than the end goal. Cliché, I know, but making small, sustainable changes will result in lasting habits in the long run. 

    Myth #2: You need to be in a large caloric deficit
    Whenever someone tells me they are trying to eat 1,200 calories or less per day in order to lose weight, alarm bells immediately ring in my head. For the average adult, 1,200 calories is way below your daily needs, yet we have been conditioned to think that eating less automatically means we will lose more weight. In reality, eating too few calories can actually stall weight loss and cause you to miss out on key micronutrients from food sources. The truth is, every individual requires a certain amount of calories to maintain normal body functions (you can calculate your daily caloric needs here). For most people, a modest deficit of even 200 calories per day can help achieve sustainable weight loss, but it’s more important to focus on the quality of your food than the calories. As always, speak with your health care provider prior to beginning any sort of weight loss journey.

    Myth #3: Fat makes you fat
    If you’ve been around as long as I have (which admittedly isn’t that long), you may remember the peak of low-fat food labels in the ’90s (Snackwell cookies, anyone?). The low-fat frenzy took the ’90s by storm and had everyone believing that eating excess fat would, in fact, make you fat. In truth, fat alone doesn’t cause weight gain. It is an important macronutrient that the body needs for nutrient absorption and hormone production. Additionally, poly and mono-unsaturated fats have been shown to decrease the risk of cardiovascular disease and lower LDL cholesterol. So when it comes to looking out for your overall health, opt for those heart-healthy, unsaturated fats found in foods such as avocados, walnuts, flax seeds, and salmon.  

    Myth #4: All calories are equal
    By definition, calories are a measurement of energy. All foods (even healthy options) contain calories. So in essence, all calories are equal as a measurement in a lab, but what calories do to your body is very different. I’ll spare you the science lesson and just say that every food goes through different metabolic processes, which affect your overall metabolism, hormones, hunger/fullness levels, and weight. When it comes to losing weight, whole, fibrous foods and lean protein will put your gut to work (in a good way!), resulting in a metabolism boost. 
     
    Myth #5: You need to eat more protein to lose weight
    Admittedly, this isn’t totally false. Protein is an important macronutrient that helps keep us full, build lean muscle mass, and repair tissues. And some research has shown that increasing the amount of protein in your diet can lead to weight loss. But these days, there is so much confusion around how much protein you actually need. While a general rule of thumb is to aim for .8 grams of protein per kilogram of body weight per day, don’t go pulling out your calculator just yet. The amount of protein you need can vary significantly depending on your physical activity level, age, gender, or if you’re pregnant and/or breastfeeding. So instead of focusing on grams and percentages, opt for adding nutrient-dense, lean protein sources into your meals and snacks like eggs, legumes, tofu, fish, and chicken. 
     

    Myth #6: Weight loss supplements will help you lose weight—fast
    Supplements are exactly like they sound: a supplement to your overall diet. As a dietitian, I always recommend food first and supplements to fill in the gaps. There’s no shame in taking daily vitamins or minerals to help promote your overall health (hello, vitamin D), but I often see people falling victim to weight loss supplement claims. There’s the old saying of, “If it sounds too good to be true, it probably is.” So before you buy the skinny tea, keep in mind that at best, it won’t replace eating whole foods. At worst, it could be damaging to your body.

    Myth #7: Carbs make you fat
    Is butter a carb? No. Do carbs make you fat? Also no. For decades, we have been taught to demonize foods such as white bread, pasta, pastries, etc. And I am here to say that carbs are not the enemy. No one food, or macronutrient, is responsible for weight gain. In fact, your body needs carbs to produce energy for your cells. You may be wondering, “Why is eating low-carb so trendy then?” Currently, there are studies that have exemplified how eating a lower-carb diet can aid in weight loss.
    However, when people are successful with “low-carb” diets, that’s usually because they’re cutting out sugary or processed foods and not because whole carbohydrates can cause weight gain. That being said, nutrition is not a one-size-fits-all approach, so what works for some may not work for others. When it comes to eating carbs in your diet, I recommend opting for fruits and veggies, whole grains, and legumes. These will help keep your blood sugar stable while optimizing overall health. 

    Myth #8: Healthier foods are more expensive
    For many people, a barrier to achieving health and weight loss goals lies within their financial constraints. Walk into any grocery store and it’s easy to see why choosing healthy foods can seem financially unattainable. Fortunately, choosing foods to achieve your health goals without compromising your budget is attainable. When shopping for produce, don’t forget about frozen and canned goods. Both are budget-friendly options and are just as nutrient-dense. However, I recommend choosing low-sodium or no-salt-added canned goods.
    For fresh produce, check and see if your local store has an “ugly” or slightly damaged section, which includes fresh produce at a reduced cost (a few bruises doesn’t mean less nutrient value). Grain staples such as brown rice, oatmeal, quinoa, and whole wheat pasta are great items to base meals around while typically being cheaper in cost. Lastly, protein sources such as canned tuna, frozen chicken breasts, or canned legumes are easy ways to get more bang for your buck.

     
    Myth #9: You have to give up your favorite foods
    When I tell people I’m a dietitian, they often assume I only eat “healthy” foods and I’m going to police their plate too. The same goes for clients wanting to lose weight. I’ve had so many people tell me they’ll never be able to eat pizza and lose weight or that they shouldn’t enjoy their favorite dessert because it will ruin their progress. Luckily, this is completely untrue. I always remind clients that all foods fit and you can definitely enjoy that dessert while also choosing foods that supply your body with sustained energy. The key is not to take away from your meals but instead add nutrient-rich options. An example of this could be eating a side salad with your Friday night pizza. This creates a better balance for your body while also bringing joy to your life. 

    Myth #10: It’s all or nothing
    Akin to giving up favorite foods, many clients believe they have to go “all in” or cut out all processed foods and exercise seven days a week in order to be successful with weight loss. Having an all-or-nothing mentality leads to burnout and can make us feel as if we are lazy, a failure, or have no willpower (not true, by the way). So what really works when it comes to mindset? Some of the very first things I ask when someone tells me they want to lose weight are, “What is your ‘why?’ Why do you want to lose weight? Is it to feel strong in your body, have more energy, or run around with your kids?”
    Whatever the reason, this is the inspiration and motivation that you will keep coming back to to achieve your goal(s). In the end, it is not about having a lack of willpower or being lazy, it is about understanding your “why” and how to make meaningful changes to your daily habits and routines to live into your “why.” If you are struggling to find your why, ask yourself: How would losing weight make me feel? What does my healthiest self, physically and mentally, look like? What are my values or what do I value?

    Small, Easy Changes to Make If You Want to Lose Weight More

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    10 Places to Job Hunt That Are Not LinkedIn

    With so many job openings on the market right now, it is a great time to start your job hunt or just get a fresh perspective on what new opportunities might be out there. According to the U.S. Bureau of Labor Statistics, there are about 10 million job openings on the market. But when it comes to figuring out exactly how to find jobs, it can feel like trying to find a needle in a haystack. But searching for the perfect new job doesn’t have to be a daunting task; there are all kinds of creative places for everyone on the hunt for a new job.
    For many professions, it may feel easiest to start with LinkedIn, in part because social media does some of our heavy lifting and tees up jobs from our network and their own jobs page. But that doesn’t have to be the only place you start scouting. Whether you have a niche expertise, are just getting started in your career, or are ready to level up to a bigger role, there’s a platform and place for you to start exploring.

    Particularly useful for tech experts and design aficionados, Upwork can be a great place to build your portfolio and snag interesting freelance opportunities. On this site, your profile and your portfolio presentation are key. You’ll want to spend some time building out work samples or a compelling bio and resume that give you the edge to create a polished proposal. Finding your niche here is also important. Focus on a few key skills or specific audience to up your chance of getting the right work matches.

    Ladders is known for its high-paying roles—jobs listed here offer salaries of at least $100,000. Jobs posted are from high-paying firms that also have to pay to list their jobs on the site. That generally means that you’re getting a better set of quality opportunities. Ladders also boasts a rich set of content, with a lot of tips to help you advance your job search and put your best self forward.

    A really rich search interface with a number of useful filters make Indeed a great jumping-off point to start your job search. A wide variety of industries, job titles, ranks, and roles post on Indeed, giving you the opportunity to quickly scope and rescope your initial interests. Search by salary, industry, or even experience level to get a sense of what may be interesting to you.

    Glassdoor is a great tool to make you a well-informed job seeker. It’s known for its company reviews, interview reviews, and salary information posted for certain roles, and you can use all of this information to get a very clear picture of your job possibilities at a company. Creating a profile on the site is a great place to start—it streamlines the application process, and after that, you can apply for roles with just a few clicks.

    Scouted couples talent and technology through an AI algorithm and platform that helps early to mid-career candidates match with the right job. Their methods de-emphasize traditional methods like where you went to school or your GPA and consider a number of different aspects of your personal interests and professional profile to find you the right fit. Scouted is best for non-technical business roles.

    Source: Social Squares

    One of the original job hunting platforms, Monster has come a long way in building out its career resources as well as its tools and opportunities. Most notably, its slick app is easy to navigate, meaning you’re more likely to frequently hop on and search around for new roles that are a fit for you. Years of being in the market with job hunters means that Monster has a wealth of insight on how people land new roles. Check out their sections of popular job titles, locations, and searches to get inspired for your own search.

    FlexJobs manages to centralize what almost all of us are looking for this year–more location flexibility and interesting remote or freelance opportunities. FlexJobs does have a paid option that is worth considering if you’re really focused on the hunt. And since remote is their speciality, their content section is especially useful even if you’re just looking for ways to make your existing job a little more WFH-friendly.

    8. Alumni Associations
    Whether you’ve just escaped campus life or it’s farther in the rearview mirror, our alma maters have a lot to offer on the job front that is often overlooked. You can play either the short or long game here on the job front. First, check if your school keeps a career portal or hosts any hiring events for alumni. Second, be sure you’re signed up for any local mixers—even if you’ve since relocated—and stay on top of online communities or networking events to connect with future employers.

    9. A Search Firm
    Working with recruiters may seem like something that’s just available to the most senior among us. But the help of new technologies and a hot job market has increasingly opened up this avenue for talent of all types to consider leveraging a recruiting resource. Recruiters or search firms work best, however, when you are at least at a mid-career level, have a good number of years under your belt, or have a highly specialized technical talent. Be prepared to go through some research and meet and greets to find the right fit. Most recruiters are paid by the company that hires you, so it just costs you your time and effort to explore this path.

    10. Your Network
    You know a lot more people who can help in your job hunt than you may think. The most useful networks are those that span a lot of industries, demographics, and interests because that diverse set of expertise and capabilities gives you the widest range for exploring new possibilities. And remember, your network doesn’t live on a specific platform—it is the collection of your connections, past managers, people in your community, church, and friend group that may be positioned to help you think about a new role. It’s also best practice to deeply build your network long before you want to hit people up for help regarding a new job, so it’s also worth considering what you can give to your contacts (even a new introduction!) as you make the rounds.

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    What You Should Add to Your Wellness Routine, Based on Your Enneagram

    The new year is a great time to reassess your wellness routine and figure out how to best nurture your most important asset: your well-being. Whether you set resolutions or not, this time of year serves as an important reset for identifying what your mind and body actually need to be healthy—and what better way to find out than by asking your Enneagram? In other words, rather than adding everything under the sun to your self-care list (a recipe for burnout!), we’ve narrowed down what may resonate best based on your Enneagram type for further personalization.
    With this added layer of awareness, you can nourish your needs on a deeper level and give yourself the self-care you’ve been craving. As an Enneagram coach, I believe that your Type can offer a lot of insight into what your mind and body really need (because self-care should be totally personalized), so I talked with Giselle Wasfie, a doctor of acupuncture and traditional Chinese medicine, about how to incorporate these practices into your routine. Read on to find out what wellness practice you should try in 2022 based on your Enneagram. 

    Meet the expert
    Giselle Wasfie, L.Ac., Dipl. OM, MSTOM, DACM,
    Doctor of East Asian Medicine and Acupuncture
    Giselle is a nationally board-certified acupuncturist and herbalist and doctor of traditional East Asian medicine. Giselle is also the founder of REMIX Acupuncture + Integrative Health, which is based in Chicago.

    Splurge on more massages or try self-massage
    Type Ones are rational, disciplined, and hardworking. They also put a lot of pressure on themselves to do things right and to do things well. Because of their perfectionistic tendencies, they may have a hard time relaxing and can experience tight shoulders and neck muscles as a result. Wellness practices like massages or cupping are important to reduce stored tension. Cupping is an ancient therapy that can be especially beneficial for Ones. “It takes the weight off your shoulders both literally and spiritually, allowing you to let go of pressure and move through the world with more ease and lightness,” Wasfie explained. Getting regular massages not in your budget (because same)? Try a self-massage by picking your favorite essential oil and working through any tight spots on your neck and shoulders before bed or when you need a reset.

    Eat more mindfully
    Twos are caring and big-hearted, tending to push their needs aside to be there for others. Being mindful about eating habits can help Twos prioritize their own well-being and receive nourishment when they give so much. We’re all guilty of scarfing down a quick lunch when there are important things going on, and Twos might find themselves doing this quite often or might overindulge in sweets and comfort foods because they’re not giving themselves comfort in other ways. Try to eat more mindfully by looking at each meal or snack as a meditation: close the laptop, put down your phone, and spend time enjoying each bite. Also try more principles of intuitive eating like treating food as self-care or identifying engrained food rules.

    Use breathwork when you feel stressed
    Threes are ambitious and adaptable. While pursuing their many goals, they can also overwork themselves and seek approval. Taking a (literal) breather from the hustle helps this fast-paced type stay grounded and connect with themselves so they can make sure they’re pursuing what’s right for them. There are many types of breathing exercises you can do throughout the day. Before a big meeting or presentation, you might try the 4-7-8 breathing technique or alternate nostril breathing to help slow down and relax the body. Or if you’re in the midst of a stressful situation or frustrated by something, box breathing can be a good strategy to help you calm down before you react. 

    Experiment with crystal healing
    Four Types are self-aware and sensitive, and they can get lost in their own emotional world. Crystal healing not only plays to their love of aesthetics, but it also inspires peace and balance when things feel overwhelming. You can use crystals in a variety of ways, including holding them in your hand when you need support or placing them on your desk or yoga mat to draw from their many healing properties. “Crystals can be an expression of emotions and desires, so they can especially help Type Fours express their emotions or find balance,” Wasfie said. As for where to start if you’re a newbie to crystals, she recommended clear quartzes, as they don’t retain any negative energy and can help Fours see the big picture more clearly. 

    Improve your sleep-care
    Fives are curious and cerebral, but they also need lots of alone time to recharge their batteries. Because they can get “in their heads” and over-rely on facts and logic, self-care is all about recharging and relaxing, and quality sleep can help them not only feel their best but also find balance. Focus your energy on sleep-care by sticking to a consistent sleep schedule, have a go-to bedtime routine that helps you totally unwind from a busy day (a bath, yoga stretches, a lighthearted read, etc.), and check in with your doctor if you’re having trouble falling asleep, staying asleep, or feeling well-rested during the day (because being an active patient is a key part of your wellness routine too!). 

    Try more confidence-boosting workouts
    Sixes are loyal and hardworking, but they tend to worry a lot about the future. To combat some of their worst-case-scenario thinking, a confidence-boosting workout can help them feel more in control. Confidence looks different to everyone, but think of a workout that pushes you while still feeling fun, like jogging an extra mile, going to a Zumba class, or trying more challenging yoga poses. Exercise is known to boost self-esteem and resilience and even promote mental clarity, and since Sixes can be quite indecisive, this can be a positive way for them to step into their power. Loyalists also love the comfort of a routine, so it’s important to pick an activity that makes you feel good that you can do consistently.

    Incorporate aromatherapy
    Sevens are optimistic and spontaneous, which also makes it harder for them to stay focused, slow down, or be present. Adding aromatherapy into their wellness routine is a great way for Sevens to reconnect with the present moment. Plus, they love to indulge themselves and can find a lot of joy in experimenting with different scents. Aromatherapy has many stress-reducing benefits and can be a great way for Sevens to check in with their emotional state. “The sense of smell is activated by inhalation, and scattered energy gets folded into a vivid emotion or a therapeutic moment, helping to ground and center,” Wasfie said. You can use a diffuser while you work or sleep or keep your favorite essential oils on hand for a quick inhale in the morning, before bed, or when you’re feeling stressed.

    Try acupressure
    Eights are confident and assertive. They want to move quickly on their goals and ideas but can become controlling and defensive when stressed. A self-care ritual like acupressure can help Eights feel more balanced and clear any emotional blockages that may manifest as anger. “If anger festers in the body, it generates heat and inflammation, which only makes a Type Eight more on edge,” Wasfie explained. “Among many other benefits, acupuncture helps the body relax to release the need for control or defensiveness.” Ask your doctor for a local acupuncturist near you, or try a practice like ear seeding for acupressure you can do from the comfort of your own home. And if you’re looking for a totally free wellness practice, you can still tap into the powers of acupressure. Apply gentle pressure to specific areas for a wide range of stress-relief and health benefits.

    Set structured goals
    Nines are peaceful and adaptive, wanting to avoid conflict or anything that might cause disruption in their environment. Therefore, they can fall into habits where they get too comfortable, letting their goals and priorities fall to the wayside. It’s important for Nines to stay “alert” to themselves and identify what they really want so they can take action on the things they want. While setting wellness goals isn’t always beneficial for everyone, clear intentions and structured timelines can help Nines avoid getting too comfortable and foregoing self-care. For some goal-setting inspo, check out this list of 60 resolutions to help you reach your healthiest body and happiest mind.

    What Your Resolution Should Be This Year
    Based on Your Enneagram More

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    in health and weelbeing

    TBH, I Hate Vegetables—Here’s How I’m Eating Healthier This Year Without Sacrificing Taste

    All throughout college, eating like absolute garbage was one of my strongest personality traits. My affinity for Taco Bell, pizza rolls, and microwaveable mac and cheese was mostly due to a combination of 1) despising veggies and not knowing that nutrient-dense foods could be tasty, 2) being an absolute novice in the kitchen, and 3) not knowing how to tackle the learning curve that stood in the way of becoming my healthiest self. At the time, my friends all seemed to know the secret of how to cook at home and how to eat healthier than me, and meanwhile, you could find me ordering pizza to the library (for the third time in a single week).
    Once I graduated, I took some baby steps and made some copycat meals of my favorite takeout spots, but due to redundancy, lack of direction, and the fact that I’d set the fire alarm off pretty much every time that I cooked, I hadn’t quite nailed the “not-ordering-out-every-weeknight” bit. A few years later, wellness came to the forefront in my life and I decided that if I was going to continue to have the palate and cooking skills of a toddler, I’d have to re-strategize. And so began my journey of figuring out how to pull off some bomb recipes that would make me fall in love with finding balance in my meals and in the kitchen.
    After a few years of getting my meals down to a science, my best hack that I give to anyone who will listen is to order meals through Blue Apron. If you’re looking to take a holistic approach to your health this year, look no further—here are three ways that Blue Apron has helped me lean into a balanced lifestyle where I’ve found that veggies aren’t so bad after all.

    1. It’s introduced me to tons of new recipes and ingredients
    When I tell you that my idea of cooking pre-Blue Apron was boiling some noodles, adding some store-bought Ragu sauce, and loading on far too much parmesan, I wholeheartedly mean it. No slight to a good ole basic pasta dish—I love your work! But when it’s the only thing that you know how to make, it can get old—fast.
    When I first laid eyes on the recipe options that Blue Apron had to offer, I had two thoughts, the first being: “Damn, everything looks so good!” And quite quickly after, the second: “There’s absolutely no way that I can pull that off on my own.” I took the leap of faith, and after my first box, I was hooked. I made a broccoli-filled pesto pasta and—wait for it—I absolutely loved it (plus I didn’t burn my apartment complex down). Progress. It was one of the first meals I tried that made me realize I wasn’t bad at cooking or being mindful about the foods I was using to fuel my body—I just needed a little help.
    With over 50 chef-designed recipe options per week (including vegetarian, Weight Watchers-approved, and low cal), the ability to customize recipes, and more weekly wellness meals than ever before, Blue Apron has made finding balance with my meals (without sacrificing flavor or creativity in the kitchen) easier than ever before.

    2. It makes meal planning and prepping a breeze
    While meal planning and prepping might come naturally to some, I’ve come to the conclusion that I’m just never going to be one of those people. The idea of planning my meals before a trip to the grocery store sounds good in theory, but it hasn’t ever been something I’ve been able to stick to. I’ve made enough grocery trips where I forgot one crucial recipe item to know that it’s just not in my genes. And that’s OK.
    Because I’m not a pro in the kitchen and grocery shopping for one recipe can get expensive, ordering my meals through Blue Apron has been such a game-changer. When I grocery shop, I just focus on getting breakfast foods and snacks to keep things simple, and then I rely on Blue Apron to take care of the dinner portion of my meal planning. And despite my affinity for setting off the fire alarm when I cook, I have time and time again proven to myself that I can successfully whip up Blue Apron meals with ease, which has totally skyrocketed my confidence in the kitchen.

    3. It’s saved me a ton of money in the long run
    I can’t lie, when I first heard of meal delivery, the first question that popped into my head was, “is it worth it?” I’d never given much thought to how I had spent money on food prior to Blue Apron, and when I took a closer look at my finances, I audibly gasped at how much of my budget was going to DoorDash, eating out, and huge grocery trips that resulted in a lot of wasted food because I didn’t get to produce or meat in time.
    Now that I’ve worked Blue Apron into my budget, I’ve saved so much money in comparison to my previous non-system system. I eat out a lot less because I actually look forward to cooking (mostly because I know it’ll be a success as opposed to before when there was truly a 50/50 shot of absolutely destroying whatever I was attempting to whip up), and I always have leftovers that I usually eat for lunch or dinner the next day. Now, when I eat out, it’s a treat that I intentionally enjoy rather than it being the only option because I didn’t know anything else.
    Whether it’s your physical, mental, relational, or financial health, Blue Apron can help you meet your unique goals and find balance within your life. Sign up for Blue Apron to get $110 off across 5 boxes plus free shipping on your first box! 

    7 Hacks That Have Transformed My Cooking Routine

    This post contains a sponsored inclusion of Blue Apron, but all of the opinions within are those of The Everygirl editorial board. More

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    in lifestyle and culture

    10 Ways To Reinvigorate Your Work Life Balance

    When it comes to maximizing our productivity, showing up as our best selves, and crushing our career goals, we’re willing to do just about anything. But what happens when exactly what we need to do isn’t necessarily more but, instead, less? It might seem counterproductive to spend less time at work, ditch perfectionist tendencies, take on fewer projects, or even give yourself space from the grind. But when it comes to achieving a healthy work-life balance and being your best self so that you can perform at your highest capacity, setting boundaries and reevaluating your workload to help you manage your time both at and away from work is absolutely essential.
    While work-life balance may look a little bit different for everyone, finding a healthy separation between work and life is key to feeling rejuvenated, fresh, productive, and ready to solve complex problems. We’ve partnered with La Marca Prosecco, our bubbly of choice and a brand that stands to empower women to make every day sparkle and overcome the challenges that come with work and life. Together, we’ve made it our mission to help you find success in the workplace and in your life. If you’re looking to finally find it or you want to rediscover it, look no further—these 10 tips will help you reinvigorate your work-life balance.

    1. (Actually) take your PTO
    Whether it be workplace culture or your own perspective toward work, it can be common to feel guilty when actually taking your paid time off. Switching out of this mindset is key to invigorating your work-life balance. PTO is part of your paycheck, and if you don’t use it, you’re essentially overworking for free. Time off is crucial to rest, recharge, connect with friends and family, and invest in hobbies that bring you joy. Working more hours than you should doesn’t always equate to higher productivity or being better at your job. In fact, taking time away from work can give you the space to return with better energy, mood, and focus.

    2. Learn to strategically and respectfully say “no”
    We’ve all been there: In an effort to do it all, be a team player, or avoid being perceived as “lazy,” we’ve said “yes,” and we’ve paid the price. In this case, that price is less time spent on other, higher-priority tasks, not being able to complete the task well, staying late at work, working when you’re not being compensated to work—the list goes on. Having healthy boundaries at work and declining tasks that would make any attainable workload unmanageable is not only acceptable, but it’s also crucial to your output and your mental health. If you don’t have the capacity to make an ask happen, say so.

    3. Respect your coworkers’ work boundaries
    If you want others to respect your work boundaries, start at home and give your coworkers the same courtesy. Not everyone works in the same capacity, and learning how your coworkers best work can help turn (or reinvent) the wheel and have a positive effect on your workplace culture. If your coworker doesn’t text you after hours, don’t text them. If they prefer not to be met with spontaneous, no-context meetings, be mindful and offer them other methods of connecting when priority communication needs to happen. If you’re on a friend level with your coworker (shoutout to all of the work wives out there!), practice professionalism and keep “work first and friendship afterward” in mind.

    4. Schedule in self-care and personal time as you would a meeting
    We wouldn’t skip a meeting if a coworker or your boss scheduled one with us ahead of time, so why is it so easy for us to cancel “meetings” with ourselves? When we’re busy, it can be commonplace that seemingly non-urgent, non-work blocks of time are the first to take a backseat in an effort to maximize our time, which is a quick path to burnout. Commit to yourself by carving out time for yourself to journal, meditate, exercise, connect with a friend, or pour a glass of La Marca to celebrate a work win.
    In the short term, nixing your “me” time can seem like a quick solution to a busy day. But in the long term, neglecting personal care can be a one-way ticket to anxiety, distractibility, and fatigue. When you invest time into yourself or into hobbies that ignite your passions away from work, you’re investing time into being your best self so that you can show up refreshed and ready to better take on whatever challenges come your way.

    5. Take care of your health
    Don’t let an overpacked schedule or stress stand in the way of your health or happiness. Skipping a doctor’s appointment, opting for non-nutrient dense meals out of convenience, foregoing physical activity, or staying up past your bedtime in the effort to do it all at work can be detrimental to your well-being and can lead to decreased productivity, poor emotional health, and even physical illness in both the short term and the long term. Inversely, investing time in your mental and physical health by living a healthy lifestyle is crucial to maintaining stress, preventing burnout, and gaining and maintaining a work-life balance.

    6. Batch tasks to increase productivity
    Begin to tackle a task, get a notification for another task, start the new task, return to the first task, jump to a second task, repeat. If this endless distractibility cycle sounds familiar, you’re not alone. In a world of constant communication in the form of emails, Slack messages, texts, and phone calls, taking on a project without getting diverted to another can seem like an impossible feat that ends up draining our time and energy in the long run.
    For focusing and making our work time as efficient as possible, we turn to task batching: breaking projects into certain steps and sorting them by similarity. By focusing on similar tasks and creating blocks of time to do them, you’ll waste less time switching gears, which will help improve your concentration and attention to detail. Some examples include batch responding to emails, attending or leading meetings, brainstorming, or more mindless tasks. Then, schedule them based on times that you find yourself more or less productive.

    7. Let go of a perfectionist mindset
    As much as we’d love to produce perfect outcomes all of the time, the reality is that we’re human. Performing perfectly and at the highest level at all times isn’t only unrealistic—it can bog you down and be a deterrent in your workday that can make moving on from tasks and letting go of work after hours difficult. Quiet your inner perfectionist, shift your mindset to the bigger picture, reevaluate if spending more time on certain tasks will actually create a better product, readjust your standards, and remember that you can be a high achiever without performing flawlessly at all times.

    8. Reinforce the end of your workday and set expectations for other team members
    In a world of remote work, the line between work life and home life may be more blurred than ever. If you’re still working from home (which undoubtedly can feel like “living at work” at times), it can be difficult to disconnect at the end of your workday. Having a set, after-work routine and establishing healthy boundaries is key to making a distinction between work and non-work and achieving the work-life balance that you deserve.
    As you near the end of your workday, be realistic about what you’ll be able to accomplish before you sign off. Communicate this to the appropriate parties and pick up where you left off tomorrow. Set expectations with your bosses and coworkers ahead of time to protect your after-work time. One example includes saying something along the lines of, “feel free to leave me a message while I’m away, but please note that I will respond when I return to work tomorrow.” Just because we live in a world where we can be accessed at all times doesn’t mean that we should be. And if you find yourself having difficulty peeling yourself away from work tasks, it might be helpful to schedule after-work plans or activities to help you physically sign off from your day.

    9. Communicate workload issues with your manager
    If, time and time again, you find your workload spilling into your after-work hours or are having difficulty meeting certain deadlines, consider setting up a meeting with your manager to discuss workload so that you can spend your evenings, early mornings, and weekends resting, recharging, and refueling. Give your manager an overview of what your workload looks like at the moment, insight on how long certain tasks take, and solutions such as delegating tasks to other employees, rescheduling lower priority tasks, or changing a particular process (such as turning a solo project into a group effort). Speaking up when you’re feeling overwhelmed gives your manager the opportunity to support you so that you can be your best self.

    10. Take breaks to leave your work area for small periods of time throughout the day
    When you’re working on a complex issue or find yourself with a full plate of work, it can be easy to convince yourself that you don’t have time for a break. In reality, research shows that taking a break (even a small one), can restore motivation, increase creativity, boost productivity, and have a positive effect on your well-being. Taking a quick break or your full lunch break is a very necessary way to help loosen the grip of work stress and gain balance in your life.

    La Marca Prosecco is an elegant sparkling wine grown in the heart of Italy’s Prosecco region. La Marca Prosecco believes in celebrating the joy in everyday moments, including the tireless work that so many women go through to make their dreams come true. A focus on career empowerment has always been part of The Everygirl’s mission, and our partnership with La Marca Prosecco has helped us take that mission into the real world with live and virtual events, small business grants, and more. Let’s raise a glass to that!

    This post is sponsored by La Marca Prosecco, but all of the opinions within are those of The Everygirl Media Group editorial board. More

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    in health and weelbeing

    Making These 5 Changes Totally Transformed My Mental Health

    I’m going to be honest: My mental health has been struggling for the past few years. I’ve always prioritized therapy, stress relief, and general mental health since my first panic attack at 13 years old, but it feels like an extra challenge RN. Like most of the world, a pandemic, an overpacked holiday season, scary headlines, and an extremely busy work schedule have left me feeling drained, exhausted, and anxious. Throw in the added guilt of ditching resolutions or the sadness of post-holiday blues, and it’s no wonder the most depressing day of the year is on Jan. 17.
    I urge you to focus on your mental health even more than you typically do right now: take your sick days when you just need a break (and don’t feel guilty!), schedule extra sessions with your therapist, and make small changes to your routine to give yourself grace and extra care. If you’re looking for some inspiration, I’ve made some recent changes that have drastically helped me through this bleak time of year. Read on for five minor changes that have majorly improved my mental health:

    1. Incorporating CBD into my daily routine
    Important PSA: If you have not hopped on the CBD bandwagon to improve your focus, energy, stress relief, and even anxiousness, you are seriously missing out. CBD has made a huge difference in promoting a sense of calm and stress relief without making me tired or have lower energy. Whether I’m stressing about an overpacked schedule or huge meeting at work or just feeling a little extra anxious lately, CBD is my secret ingredient.
    We love Equilibria because their products are high quality, organically grown, and made without GMOs, heavy-metals, and pesticides—it’s basically like the farm-to-table version of CBD. I’ve been adding the Daily Drops to my morning coffee for about a year now, and it has made a huge difference in my overall stress relief. Also, when I’m feeling moments of stress or anxiousness come on (like before big meetings or when I did too much doomscrolling on social media), I rub the Calming Roller onto pulse points .

    Equilibria
    Daily Drops
    Use code theeverygirl for 20% off your first order!

    Equilibria
    Dynamic Roller
    Use code theeverygirl for 20% off your first order!

    2. Practicing self-love (actively)
    At the risk of sounding dramatic, you should know that I transformed my confidence, stress, and energy levels when I realized that self-love is a practice that requires work, not something that happens when you achieve a pants size or job title. Self-love is a skill, not a circumstance. It’s a muscle that needs to be worked repeatedly in order to make it stronger, and once I started working that muscle, my mental health changed.
    For examples of “working the self-love muscle,” I view every negative thought, moment of self-doubt, or criticism that comes up like a practice round to improve self-love by recognizing the thought and choosing a more positive thought instead. I also pick one new affirmation every day to repeat to my reflection in the mirror and keep an ongoing list of things I love about myself. Most importantly, I make an effort to act in a way that I’m proud of: eating and moving in the way my body deserves, being genuinely kind to other people, and finding more passion in my work life. When I genuinely care and love myself, my stress and anxiety levels are so much better.

    3. Making a daily list of top stressors and then fixing what I can
    Many people avoid facing their stressors or sweep them under the rug until it comes out in moments that wouldn’t typically cause a ton of stress, like your roommate leaving dishes in the sink or your boss scheduling an extra meeting. I’ve found that spending a few minutes every day or week identifying and writing down my top 10 sources of stress drastically helps me feel more in control. When I know where my stress is coming from, I can find solutions. I also take my top stressor and come up with five things I can do right now to minimize it (and then actually do them). If some of my stressors aren’t solvable, it’s also helpful because I can begin to accept what cannot be changed. Accepting life circumstances as they are can also help ease stress, even if you can’t actually change them (because you can always change mindset). 

    4. Getting outside more often
    Full disclosure, of all my other mental health changes, this one was more so forced upon me. Getting a dog changed my life in a lot of ways: Besides the obvious unconditional love, I’m getting outside more (nature calls!). B.L. (“Before Louie”), I went days without stepping outdoors (especially in wintertime). Now that the temperatures have dropped and the weather is gloomy, we’re all less inclined to go on walks during our lunch break or drink coffee on our balconies, but getting outside can drastically boost mental health. Besides the fact that less time outdoors and a lack of sunlight cause seasonal affective disorder, being outdoors can have restoring effects in general. 
    Forest bathing is a Japanese practice that has been around for thousands of years and is known for its mental benefits, and one study even found that participants felt restored when they just looked at pictures of nature. Whether you’re walking your own dog or just walking yourself (or sipping coffee by an open window—whatever floats your boat), try to spend more time outdoors. If it’s cold where you are, bundle up and take a brisk walk when you feel stressed or get some sunshine first thing in the morning. If it’s too cold where you are, try a light therapy lamp that mimics the effects of the sun (safely) to improve the low energy or seasonal effects you might be feeling due to lack of sunlight. 

    5. Focusing on enjoyment instead of just survival in moments of anxiety
    In the past, my response to anxiety was just to take deep breaths and focus on getting through it. Sure, it kept my anxiety from going into panic attack mode, but it still kept me in a steady anxious state and definitely never relieved negative feelings altogether. Whether it was the fear of getting carsick while on a road trip with my family, stress about waking up early the next day taking over a night out with friends, or even a stressful to-do list at work that seemed to have no end, my default was to focus on just getting through until it was over. 
    A year ago, I was describing one of these said situations to my therapist when she answered, “But why not focus on enjoying the moment rather than just getting through it?” Mindfulness is a tale as old as time, but I never associated enjoyment as a cure for anxiety. Since I started asking myself “How can I enjoy this?” instead of “How can I get through this?”, my outlook on anxiety has changed. Of course, it doesn’t work for every situation when anxiety gets the better of me, but constantly reminding myself that the purpose of life is to enjoy it provides the shift in perspective I need to get through any workday stress or minor life worry. 

    The Self-Care Ritual My Therapist Recommended for Anxiety

    This post is sponsored by Equilibria, but all of the opinions within are those of The Everygirl editorial board. More