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      Everything You Don’t Know But Need to About Making (and Achieving) Resolutions

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      Welcome to The Everygirl Podcast. Whether you’re looking for insider secrets from successful women that have your dream job, are interested in expert advice to transform your health and feel your best, or just want to be entertained and laugh along with us on your commute, we’ve got you covered.

      Historically, I’ve always loved resolutions. There’s something about setting goals for a new year that just feels so hopeful—that is, until a few months into the new year when I lose motivation to keep up with my goals or forget what I wanted to accomplish in the first place. If even a wellness editor and health coach feels disappointed year after year of failed resolutions, I know other people are feeling let down too, which is why this week on The Everygirl Podcast we’re talking all things setting (and keeping) resolutions. While I’m a sucker for personal growth and I write all day about getting healthier and happier, I’m saying “thank you, next” to new year’s resolutions.
      For one, the foundation of New Year’s resolutions is change—lose weight, work out more, get a promotion, save more money—and glorifying change might tell your brain that you’re not good enough as you are (“new year, new me?” What’s so wrong with the old me?). We’re all working on building more self-love, but there’s a fine line between working toward growth and not feeling enough as is. Plus, resolutions just don’t work. According to U.S. News & World Report, 80% of New Year’s resolutions fail by February. So why is it that even the best-intentioned resolutions don’t stick? Read on to find out why resolutions haven’t worked in the past, and check out this week’s episode of The Everygirl Podcast for advice to set goals that actually last.

      Why is it so hard to stick to resolutions?
      In many cases, the resolutions we set aren’t actually what we value. Do you really want to lose 20 pounds by summer, or is it something you feel you should do to be more confident? Do you really want to earn a graduate degree, or do you just feel unsure about your next career move? We often set resolutions that we think will make us feel happier, more successful, or more confident without realizing that thinking that happiness, success, and confidence are circumstantial distracts us from actually feeling good in our lives as they are. Plus, losing weight doesn’t necessarily make you more confident, just like getting a promotion won’t necessarily make you feel like you’re in the right career path.
      Even if your goals are truly rooted in what you want, things don’t often work out as planned because of outside influences. Not to sound like one of Oprah’s self-help books, but resolutions that are based on the destination instead of the intention are setting you up for failure. If you want that raise by the end of the year, your company might not have the money, even if you worked hard for it. Likewise, if you lose 15 pounds and not 20, you’ll feel like you failed since you didn’t hit your goal instead of feeling proud of what you did accomplish. Instead of making resolutions, consider dedicating 2023 to overall becoming happier, healthier, and better (because we’re growing all the time, not just at the beginning of the new year). Ditch your list of resolutions and do these eight things instead:

      What to Do Instead of Making New Year’s Resolutions
      1. Create a list of things you’re looking forward to this year
      You’ve probably thought “2023 is going to be my year,” but why is it going to be your year? Record everything you’re excited about from now until 2024. Do you have a friend’s wedding, a special anniversary, a big life change, a graduation, or a fun birthday celebration? What about the little things, like a new season of your favorite TV show or a list of books you want to get through? What about the even smaller things like the changing of the seasons or recipes you’re excited to cook? You don’t have to wait until 2024 to realize 2023 is “your year.”

      2. Record the lessons you learned in 2022
      Whether in your career, relationships, life circumstances, or happiness and wellness, you can probably see a big difference from where you were this time last year. And when you look at where you are now compared to where you were last decade, the change is even more monumental. You have changed and grown over the year(s), so identify what exactly is different. What lessons have you learned, and in what ways have you grown that you’re proud of? Instead of focusing on what to accomplish next, celebrate how far you’ve come, knowing that you’re doing better than you think.

      3. Book a vacation
      The new year doesn’t have to be about change; it should also be about celebration. Treat yourself to a getaway whenever you can take some PTO, whether it’s that Europe trip you’ve always dreamed about, a long weekend in a nearby city with your best friends, or a summer staycation with your significant other or sister. Not only will a trip be something to look forward to this year, but it will also be a way to remember 2023 for years to come while celebrating all you’ve accomplished in 2022. 

      4. Spend more time with loved ones
      Instead of committing to new things to do, commit to the loved ones who are already in your life. Call your mom more often, schedule weekly coffee dates with your work wife, plan more weekend brunches with your best friend, sign up for a new yoga studio with your sister, and fit in weekly date nights with your significant other. After all, maybe achieving “happiness” isn’t about what we don’t have yet but what we already have that we need more of. Trust me, it will be the one resolution that will stick.

      5. Make a vision board
      Resolutions are often focused on the “doing,” or the actions you need to take. Instead, focus on the person you want to be and the life you want to have. Create a vision board displaying what you want, whether it’s in your career, your love life (pictures of Tom Holland, anyone?), your home environment, or just how you see your truest self. It doesn’t have to be elaborate or take hours to create. Your vision board can be as simple as a big picture goal list taped to the fridge. Set up the vision board in a location you’ll look at often and add to it as your dreams develop. Focus on the “being,” and the “doing” will happen naturally. If you’re looking for more guidance with your vision boarding, listen to our episode of The Everygirl Podcast featuring manifestation expert Roxie Nafousi. 

      6. Create a list of what you love about yourself and your life
      Screw changing—you’re already pretty great as you are. Make a list of everything you love about yourself as if you were writing a love letter: the smile you got from your mom, the strong legs that can run miles, the ability to laugh even when you’re sad, or the hard work ethic that your younger self would be proud of. Also, record what’s going well in your life. Are you close to your siblings, live in a city you love, or have the career you always wanted? Goal setting is important for growth, but what’s the point of making goals if we can’t feel happy once we reach them?

      7. Set different themes for every month
      Instead of resolutions for a whole year, dedicate each month to a theme. For example, January’s focus could be adding more plants to your diet, February’s focus is finding workouts you love, March might be about focusing on your finances to save more money, and the intention for April is spending more time in nature. 30 days of exploration and intention feel a lot more achievable (and more fun!) than 365 days to reach a specific goal. The key is to sett intentions rather than end goals, which means you’ll be proud of yourself no matter what you accomplish while still making major transitions and growth in various areas of your life.

      8. Choose a word or affirmation for the new year
      Do you feel ready to make some major improvements in 2023? Choose a word or affirmation to summarize what you want your focus or vision to be this year. Is it health, balance, happiness, self-love, gratitude, connection, or confidence? Consistently remind yourself of your focus and make decisions based on it whenever possible. For example, if you’re deciding on spending a Friday night in or going out with your friends, which option will bring you closer to your intention of self-love? If you’re deciding on whether to go to a workout class or take a rest day, which choice will bring you closer to gratitude for your body? Find a focus for the year and you’ll subconsciously be making thousands of choices to reach a huge goal. If a sentence is more your style, pick an affirmation. Write it down, hang it on your mirror, and make it the wallpaper on your phone until you start to think of everything in terms of your 2023 affirmation. More

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      How To Survive Work During the Gloomiest Season of the Year

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      Shorter days, a lack of sunlight, and freezing temperatures can easily kill off any and all productivity and passion, and getting through work during the gloomiest time of the year can feel like an insurmountable task. This is especially true for those struggling with seasonal affective disorder (SAD)—a type of depression related to changes in seasons. Typically SAD starts in the fall and continues throughout the winter before resolving on its own in the spring. However, that is a long time to be struggling at work when you’re trying to pay your bills and keep a roof over your head.
      So if you’ve been feeling a bit “blah” lately and lacking all work-related motivation, you’ve come to the right place. Thankfully, with the right tips and tricks, you can survive work during the gloomiest time of the year. Keep on reading to learn how.

      1. Take short breaks away from your desk
      Due to the lack of sun exposure and vitamin D and disruption to our internal body clocks, we all feel a bit more tired and sluggish during the winter. Unsurprisingly, this often correlates to less physical activity. This lack of movement, though, can only add to your lethargy and just make you feel a bit more “blah.” To counter this inactivity and refresh your mind, take short breaks away from your desk periodically throughout the day. Doing things like getting up and going for a quick walk, splashing cold water on your face, or finding a quiet space to do mindful meditation or deep breathing for a few minutes can be beneficial. Eating lunch away from your desk can also be helpful too.
      Taking short breaks away from your desk will help break things up, and the change of scenery can help your mind refocus and reset. This short burst of movement is also likely to reinvigorate you a little bit, which will give you a small amount of much-needed energy to continue making boss-chick moves. Plus, extra movement can help release endorphins, which can act as a natural antidepressant and relieve some stress and anxiety.

      2. Try conscious connected breathing
      Breathwork is one of the best mindfulness tools because it can be done anywhere—like at your desk or corner in your office. There are many different forms of breathwork out there, but breathwork practitioner, spiritual mentor, and CEO Alyse Bacine, swears by a technique called conscious connected breathing. “It’s the perfect way to shift your energy out of stagnation and depression related to SAD,” Bacine told me.
      With this technique, you lay down for 15-20 minutes in a quiet space and breathe in and out through your mouth in a circular pattern with no space between the inhale and exhale. “Set the intention that you’re going to shift your energy and journal about how you’re feeling or what you’re grateful for before or after,” Bacine said. “This will shift your energy into gratitude which is the highest frequency in the universe.”

      3. Set Boundaries
      It can be difficult to separate yourself from work, especially if you’re self-employed or work from home. Think about it: How often do you “log off” for the night only to check your email the second you hear a notification, lest you miss something from work? It’s natural to want to perform well at your job and keep your boss happy, but never turning off “work mode” can be draining. The truth is, everyone needs time to rest and recharge; without it, you’re more likely to get burnt out and your work performance will suffer.
      When it comes down to it, the best thing you can do for yourself is set boundaries. Maybe this means not responding to emails after a certain time or avoiding work-related discussions after hours. Whatever the case may be, setting boundaries will give you the opportunity to rest and renew, and you’ll go into the following work day sharper and on your game.

      4. Dress for Success
      There’s some truth to the old saying “dress for success.” During the winter, there’s a real temptation to bundle up in cozy, comfy clothing, and this is especially true if you spend the most of your time working from home. However, wearing ratty, old clothing around the clock is not going to make you feel good about yourself, which is why during working hours, make it a point to dress for success.
      Dressing for success doesn’t mean throwing on an expensive pantsuit (unless you want to, then by all means). Rather, it means wearing clothing that makes you feel good, like a chic loungewear set or cute top. Likewise, if dabbing on a bit of blush or applying a drop of mascara will help you feel better and more confident, then you should absolutely put some on for work. Taking the time to put on and wear things that make you feel your best will give you an energy boost and the confidence to kill it at work.

      5. Keep a mindfulness journal
      Keeping a mindfulness journal can help you recenter and ground yourself, relieve feelings of stress, anxiety, and depression, and remind you of how far you’ve come. It’s also a great way to cultivate self-awareness, increase gratitude, and uncover detrimental behavior and thought patterns. Regularly using a mindfulness journal will make you feel better equipped to handle the season because you’ll be more in touch with yourself and your emotions and help you get out of your own head and remove yourself from the cycle of overthinking.

      6. Upgrade Your Desk
      Having a desk you love will naturally make you feel more motivated and inspired, and if your setup currently leaves a lot to be desired, it might be time for an upgrade. Your upgrade doesn’t have to be anything big—it can be purchasing a new keyboard, desk lamp, plant, or simply reorganizing what you already do have. Having work tools you love is also going to make you more excited to work, and in turn, you’ll be more productive.

      7. Be 5% kinder
      I recently listened to an episode of Jay Shetty’s podcast that featured Khloé Kardashian. During the episode, Kardashian mentioned that being just 5% kinder can make the biggest difference in the world. This stuck with me because of its sheer simplicity and truth—it costs $0 to be kind, but for some reason, kindness is often hard to come by.
      Make a conscious effort to be 5% kinder to yourself and everyone else moving forward. Hold the door open for someone else, be gentle and compassionate with yourself and rest on days you’re struggling, patiently listen to a co-worker vent instead of rolling your eyes behind their back, or take your family member’s phone call instead of letting it go to voicemail. Little acts of kindness will make you feel good and radiate light and positivity out into the world during a time filled with so much gloom and doom. In turn, you’ll feel lighter, clearheaded, and more excited for work.
      In addition, be mindful of using social media because it can easily become a toxic place. Tristan Thibodeau is a brand strategist and CEO who encourages social media users to engage with forethought. “A lack of emotional intelligence can turn social media into an ugly place very quickly,” she divulged to me. “Part of you wants to have compassion for these people because they must be carrying so much negativity. But at the same time, it’s frustrating to watch them take zero responsibility for their emotions as they project their unhappiness onto innocent strangers online.” If you find that you’re logging off social media feeling worse than when you logged on because of toxicity or falling into the comparison trap, consider taking a break from it for a little bit. No amount of likes or comments is worth sacrificing your mental health.

      8. Take Care of Your Body
      This one probably seems like a no-brainer, but we so often put self-care on the back burner. Make it a point to eat foods that make you feel good and are good for you, get plenty of rest, and drink enough water. Take the time to check in with your body and see how you’re feeling. If there’s an area where you feel you’re lacking, figure out what you can do to nourish it. Taking care of yourself outside of the workplace will translate to taking care of business inside of it.
      That said, if you feel like you’re really struggling, it is never a bad idea to talk to your doctor. As a professional, they’ll be able to further guide you in the right direction and provide you with the necessary tools to overcome. Millions of Americans suffer from SAD every year, so try to remember that you’re not alone and there is absolutely nothing wrong with you. In truth, we all feel a bit gloomy during this time of year, but that doesn’t mean you have to suffer alone. Don’t ever forget that you are a divine and deserving human being, and you have absolutely every right to be successful and happy.

      20 Productivity Hacks To Make Your Day Easier More

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      This Stress Management Method Is Extreme—But the Benefits Speak for Themselves

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      Chances are you’ve seen celebrities, athletes, and that one diehard wellness friend who will try just about any trend (it’s me, hi) documenting their ice bath experiences on TikTok or Instagram in the name of overall well-being (teeth chattering and all). From repairing sore muscles to boosting energy, cold water plunges seem to be what all the cool kids are doing. But submerging in cold water for its health-promoting properties is nothing new—it dates back centuries with Hippocrates recorded as an OG stan, documenting the use of cold water for medicinal purposes and pain relief in fourth century BC. (He went so far as stating that “the water can cure everything.”) Today’s biggest proponent of cold water immersion is arguably the cold-embracing Dutch, Wim Hof. 
      Aptly nicknamed “The Iceman,” Hof is an athlete with seemingly superhuman abilities and an intriguing leader in the world of health and wellness all in one. Case in point: He has set over 20 Guinness World Records, including climbing Mount Kilimanjaro and Everest wearing just shorts, running a half marathon above the Arctic Circle barefoot and in shorts (sense the theme?), and standing in a container while covered with ice cubes for more than 112 minutes. Impressive feats aside, he’s perhaps best known as the creator of the Wim Hof Method and the guy who made the cold plunge a modern global phenomenon (you might recognize him from Netflix’s The Goop Lab or BBC’s Freeze the Fear with Wim Hof).
      From the likes of Oprah, Lizzo, and Kendall Jenner to wellness-seeking enthusiasts all over the world, Hof has amassed millions of devotees who swear by his three-pronged method for its physical and mental health benefits. Read on for what the Wim Hof Method is, its advantages, why everyone’s getting their cold on, and whether it’s worth giving the practice a go, according to experts. 

      In this article

       
      What is the Wim Hof Method? 
      After decades of self-exploration and scientific studies, Hof created the Wim Hof Method to stimulate the body to develop a higher level of control over the autonomic nervous system (AKA the system that controls the body’s “fight-or-flight” response and the “rest-and-digest” body processes), thereby controlling its pain and stress response, using a foundation of breathing, cold therapy, and a commitment to master your own body and mind. In other words, think of it as stress management for modern life. “The Wim Hof Method is a systematic approach to nervous system regulation and stress resilience,” summarized Dr. Kelly Kessler, a licensed physical therapist, wellness coach, and owner of Optimal You Health and Wellness, LLC.
      According to the Wim Hof Method website, the first pillar of the method—breathing—is “the easiest and most instrumental part of the autonomic nervous system to control and navigate.” In fact, breathing has been scientifically proven to affect the heart, the brain, digestion, and the immune system. “Conscious breathing involves taking 30-40 deep breaths, an exhalation hold, and then a recovery breath,” Dr. Kessler explained. The second pillar—cold therapy—is just as it sounds: exposing your body to the cold, which can be done using various techniques—from ice baths to cold showers to cryotherapy. Lastly, the third pillar—commitment—comes down to increasing your willpower and self-control in order to fully master both conscious breathing and cold exposure. “Commitment involves training self-control, improving discipline, and overriding impulses, and initial emotional responses,” Dr. Kessler elaborated. 

      What are the benefits of the Wim Hof Method?
      While breaking a sweat, taking a long soak, or getting a mani pedi may be stress management standbys, you’d be hard-pressed to find an activity that single-handedly touts as many health benefits as the Wim Hof Method: strengthened immune system, better sleep, increased energy, heightened metabolism, decreased inflammation, enhanced happiness, regulated stress levels, boosted mind-body connection, just to name a few.
      “One of the more profound benefits to the Wim Hof Method is reducing stress and anxiety,” Dr. Kessler said. “Stress and anxiety are a result of the brain’s perception of a potential threat to the system. The Wim Hof Method trains a ‘top-down’ approach in which we can train our brains to not respond as impulsively, thus increasing our overall resilience to stress.” Dr. Carolina Estevez, Psy.D., a licensed psychologist at Infinite Recovery, agreed: “With regular practice, the Wim Hof Method can help strengthen the body’s response to stress and increase its ability to cope with challenging situations. This improved resilience helps practitioners stay calm and focused in difficult times, leading to better decision-making and problem-solving skills.”
      Still think it’s all just woo-woo? In a 2014 study, subjects trained by Wim Hof practiced meditation, exposure to cold, and breathing techniques for over a week, and results showed that the sympathetic nervous system (read: stress response) and immune system can in fact be voluntarily influenced. The main takeaway? By utilizing the Wim Hof Method, you can help keep stress at bay and aid in improving the immune system. 
       
      Why is cold water therapy all the rage?
      Cold water therapy–namely cold water immersion–has been in the spotlight in its own right, and for good reason. Researchers in Finland who studied the effect of regular winter swimming (four times a week for four months) discovered a significant decrease in tension and fatigue and an improvement in mood and memory in the study’s participants. What’s more, those who suffered from rheumatism, asthma, and fibromyalgia expressed pain relief. Although further research is needed to prove that other factors of the study (i.e. exercising, socializing, being outdoors, placebo effect) didn’t play a role in the reported effects on mental health, there’s science to back up why cold water immersion, simply put, makes you feel great.
      “Cold water therapy induces a number of changes and reactions in the human body that are beneficial across physical, cognitive, and mental health,” described Dr. Holly Schiff, Psy.D., a licensed clinical psychologist. “Exposure to cold activates the sympathetic nervous system, which increases the brain release of norepinephrine—an adrenal hormone that helps people feel more ‘up’ naturally. During whole body cold exposure, the spontaneous release of opioids and cannabinoids in the brain are promoted, which has the potential to create a feeling of well-being, mood control, and reduced anxiety.”
      Dr. Sony Sherpa, a holistic physician and writer at Nature’s Rise, affirmed that exposure to cold water can help alleviate stress and anxiety by soothing the vagus nerve. “The vagus nerve is a part of your parasympathetic nervous system, the system that’s responsible for relaxing your body after experiencing danger or stress,” Dr. Sherpa described. “When you expose yourself to cold temperatures, such as taking a cold shower or washing your face with cold water, you slow down your sympathetic nervous system that’s activated when you’re under stress or anxiety. When the vagus nerve is stimulated, your heart rate slows down, your breathing stabilizes, and your blood pressure decreases. In short, your body relaxes.”

      @lizzo
      ♬ original sound – lizzo

       
      Are there downsides to the Wim Hof Method?
      There’s no denying the myriad of benefits the Wim Hof Method offers, but it does come with some potential risks. “The Wim Hof Method intentionally activates the sympathetic (fight, flight, freeze) response of the autonomic nervous system, which can lead to hyperventilation and potentially fainting,” Dr. Kessler pointed out. “It is important to consult with a medical professional prior to starting the Wim Hof Method, especially for anyone with a heart condition. This is a method where proper implementation and training are essential for safety.”
      Then, there are the possible dangers that come specifically with cold water therapy. “Cold water immersion can lower your heart rate and blood pressure, which could be dangerous for people with certain health conditions,” Dr. Estevez illustrated. “Additionally, inexperienced practitioners [of the Wim Hof Method] may not be aware of the proper technique and could potentially cause harm by trying to push too hard or too fast.” Other probable negative side effects include frostbite, hypothermia, and heart arrhythmias. Bottom line: As with any health and wellness trend, speak with a healthcare professional before taking the plunge. 

      Should you try the Wim Hof Method?
      It’s hard not to be intrigued by the purported natural high supporters of the method claim and what it evidently does for stress management, but is it right for you? “Wim Hof breathing is definitely worth trying if you are interested in building resilience in the face of stressors, and if you’re able to engage in it safely,” conveyed Aubry Alvarez-Bakker, Ph.D., a licensed and board-certified clinician and a neuropsychology researcher at the Yes Supply Institute. “Because some practitioners report that it can take a few months of consistent practice before they notice the maximum benefits, you may have a better experience if you go into it being open-minded about focusing less on the outcome, and more on enjoying the process. If you can do that, after a few months, or perhaps sooner, you will likely feel more at peace each day.”
      The best part of the Wim Hof Method other than the supposed benefits? It’s accessible and doesn’t have to cost an arm and a leg (looking at you, $13K cold plunge). “The Wim Hof method has provided many people with an alternative way to take control of their health and promote overall well-being,” Dr. Kessler expressed. “The beauty of it is that it does not require fancy equipment and it can be done right at your own home. Changing the stress of the world is not in your control, however improving your ability to be more resilient to stress through the Wim Hof Method is a powerful way to be a healthier version of yourself.” 
      To get a taste of the Wim Hof Method, start with the breathing exercises laid out on the Wim Hof Method website while taking a cold shower: Adjust the temperature to the absolute coldest you can tolerate for a minimum of ten seconds and work your way up to one minute or end your shower with 10-60 seconds of cold water.
       
      Please consult a doctor or a mental health professional before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. If you think you may be experiencing mental health symptoms, please seek help from your doctor, a mental health professional, and/or a trusted friend or family member. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

      6 Easy Habits That Have Made a Huge Difference in My Stress Levels More

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      Step Aside, Coffee: I Started Using This as a Replacement and I’ve Never Felt Better

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      I have to be honest with you, my end of 2022 wasn’t pretty. Between wrapping up work projects, entertaining a far-too-packed social schedule, maintaining a one-bedroom apartment littered with three cats, and carrying the friend group chats on my back (yes, it’s a full time job), my wellness routines were near nonexistent. Here’s a peek at my previous daily routine: get up at 9:15 A.M., log on at 9:30 A.M., work through lunch until 5:30 P.M., scroll on TikTok until 9 P.M. because I simply had no energy to do anything else, and pop a melatonin before bed because God knows, I walked maybe seven steps that day.
      And drinking water? Couldn’t be me. Listen, I’m not proud and I’m only admitting defeat now because I’m on the other side. And if there’s one sugar-free product that has absolutely changed the game in helping my brain fog, improving my energy levels, and actually making me look forward to staying hydrated? It’s Ultima Replenisher—a daily performance drink that I now don’t know how I survived without. I mean really, were my previous routines compatible with life? Unconfirmed.
      I’ve made a lot of small but impactful changes to my routines and adding Ultima Replenisher to my days is no exception. Besides the fact that I look forward to the plant-based flavors and colors (thanks to Stevia, they’re sweet but not overwhelming and don’t taste salty like other hydration supplements I’ve tried), it’s sugar-free and delivers a combination of six essential electrolytes, trace minerals, vitamin C, and zinc without any of that extra junk which we love to see. Plus, right now, you can score 20 percent off sitewide by using code EVERYGIRL20!

       

      How I Use It:

      To beat the afternoon slump
      Don’t get me wrong—I’ll never part ways with my morning coffee. It’s one of the few things that give me the will to live and get out of bed in the morning and it’s a cozy ritual that I enjoy. But the second, third, and fourth cups that do nothing but fuel my anxiety and raise my resting heart rate to 112 despite still fighting the urge to take a midday nap? Not the move. 
      When that midday slump has been hitting, I’ve been coaching myself to step away from my Nespresso and opt for a sugar-free Ultima Replenisher stick instead. Because the flavors are so good (my favorite is the pink lemonade… *chef’s kiss*), it’s like a fun little treat that actually helps me to perk up by providing my body what it actually needs—without all of that extra sugar that would otherwise send me right into a 3 P.M. energy crash. The fact that I haven’t needed a nap in 2023 says it all, TBH.

      To replace electrolytes while working out
      One thing about me? I sweat—a lot. And doing my silly little 12-3-30 or jogging to the Midnights (3 A.M.) album is no exception. My workouts in 2022 absolutely drained me and my theory is this: It wasn’t the actual workouts that were sending me into an exhaustive fit throughout the rest of the day—it was my recovery routine.
      And let’s be clear. By recovery routine, I wholeheartedly mean lack thereof. I’d bust my ass, close my Apple Watch rings, hop in the shower, and never give my recovery a second thought. Lately, I’ve been carving out a few minutes post-workout to stretch and enjoy a sugar-free Ultima Replenisher stick to help replace all of the electrolytes that I lost through my copious amounts of sweat. I’ve been working out in the mornings and despite actually sticking with my workout routine so far this year, I’m feeling more energized than ever. 

      To beat jet lag while traveling
      I’m not sure if it’s the $10 bottles of water or the fear of missing my flight while peeing in the bathroom, but hydration while I’m traveling takes a backseat which makes my jet lag significantly worse. Not to mention the fact that airplanes absolutely suck the soul out of my skin and lips (which are already dry on a good day).
      On busy travel days when I’m tight on space, bringing a few of these sugar-free Ultima Replenisher sticks is such a game-changer. Because they’re so easy to pack and great for on-the-go use, they fit easily into my personal item or carry on and dissolving one in my water bottle in-flight is my newest travel non-negotiable.
      Interested in giving Ultima Replenisher a try? Shop now and use code EVERYGIRL20 to save 20 percent off sitewide!

      Add to Cart: These Items Will Actually Help You Reach Your Resolutions This Year

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

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      Consider This Manifestation Expert’s 7 Steps Your 2023 Roadmap

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      Welcome to The Everygirl Podcast. Whether you’re looking for insider secrets from successful women that have your dream job, are interested in expert advice to transform your health and feel your best, or just want to be entertained and laugh along with us on your commute, we’ve got you covered.

      Let’s get corny for a second. When manifestation first started to go viral, I didn’t exactly buy into it. I misperceived it as repeating constant affirmations or strictly visualization, and was under the impression that my journaling techniques for goal-setting were far more effective. Then, a year and a half ago, I landed an internship interview at The Everygirl, and realized that I had been thinking about working here every single day since I was 15 years old without ever once writing down a goal about it. I literally thought my dream first job into existence, almost unintentionally. Turns out, I have manifestation to thank for having the opportunity to do something I love every day.
      Whether you’ve yet to be convinced or consider yourself a manifestation convert like yours truly, this week’s episode of The Everygirl Podcast has something for you. In this episode, Josie sits down with queen of manifestation Roxie Nafousi to break down misconceptions about manifestation (hint: my old journaling techniques? Yeah, those were kinda manifestation too), unpack some of the science behind manifestation, and walk through Roxie’s manifestation routine. Read on for Roxie’s 7-step manifestation practice (check out her book Manifest: 7 Steps to Living Your Best Life for more details), and listen this week’s episode of The Everygirl Podcast for more tips from Roxie.

      1. Be clear in your vision
      Let’s say you want to manifest something specific in 2023, like landing your dream job. According to Roxie, the first step is all about really honing in on a specific goal, asking yourself questions about what you do and do not want to attract as you work towards that vision. Thinking about who you want to be and how you want to feel while you manifest will allow you to be as clear as possible in your vision. To help out with this step, Roxie recommends creating vision boards and using visualization techniques.
       
      2. Remove fear and doubt
      In order to succeed in your manifestation, you need to believe that you are worthy of receiving the things that you are manifesting. This step is absolutely crucial for building your self-confidence so that you are capable of going out and achieving all of your dreams. As Roxie says, this means doing lots of inner work and introspection, and can often be the hardest (but most worthwhile) part of the manifestation process. One helpful tip that Roxie recommends on The Everygirl Podcast for moving forward with this step? Whenever you receive a compliment, instead of negating it, respond with a simple “Thank you.”

      3. Align your behavior
      A common misconception about manifestation is that it’s all happening in your head or on a vision board. According to Roxie, that couldn’t be further from the truth, because step three happens in the real world. Aligning your behavior means stepping out of your comfort zone and implementing habits that will launch you to where you want to be. “This is really about stepping into the character of your future self. It’s about taking action, taking risks,” Roxie says. “It’s about being the change that you want to create.” Take a look at the habits and actions you are taking in your life, especially those that you repeat frequently like a morning and night routine, and live according to your goals.

      4. Overcome tests from the universe
      According to Roxie, there are two sides to this middle step in the manifestation process. The first is about not settling for less than you deserve: if an opportunity is coming your way but you’re looking ahead to something even bigger, perhaps now is not the time to settle. Roxie uses the example of manifesting a great partner, going on an amazing first few dates with a certain person, and then realizing that they’re starting to be inconsistent: this is a test from the universe, and your own self-worth will help you walk away from that situation. The other side of this step is about how you meet challenges and rejection, and your ability to bounce back from those tests without losing your confidence.
       

      5. Embrace gratitude without caveats
      “Cultivating an attitude of gratitude is a key and integral part of manifestation,” Roxie says on The Everygirl Podcast. “The manifesting sweet spot is knowing where you want to go whilst being entirely grateful for all that you already have.” According to her, manifesting cannot just be about bringing new things into your life; it also has to be about feeling appreciative of the things that are already there. There are many gratitude practices to try, but Roxie’s favorite is a positivity journal, where you write down every single good thing that happened to you today, big and small.

      6. Turn envy into inspiration
      Envy is often coded in our society as an entirely negative emotion, but Roxie sees the flip side in her manifestation practice. It’s something that we all feel, and can turn into a powerful tool, as it shows us where we still need healing: it opens our eyes to our own scarcity mindsets. Envy can be turned inside out into inspiration by leaning into an abundance mindset and believing that there is enough out there for everyone, including ourselves.

      7. Trust in the universe
      This final step in Roxie’s manifestation routine is all about letting go. Impatience and desperation do you no favors in the manifestation process, and trusting in the universe looks like truly believing that the things you have worked for will come to you in time. It’s the mental equivalent of submitting the job application, shutting your computer screen, and not obsessively checking your email for the next several days, because you believe so strongly that what you deserve will come to you. As Roxie says on The Everygirl Podcast, “Strengthen that magnetic, unwavering confidence that you know everything is going to be OK.” More

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      15 Resolutions To Make for a Better Relationship in 2023

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      I see all you goal-getters out there—you’re setting goals for your career and your finances and you’re journaling affirmations for your mental and physical health. I’m proud of you! So why not set intentions for your love life while you’re at it? A fresh year is a perfect opportunity to think about what you and your partner want the next 12 months of your relationship to look like.
      So whether you want to talk through relationship resolutions together or make individual goals to be a more mindful partner, we are sharing 15 ideas that can help you kick off a whole new year of #relationshipgoals.
      Important note: We have these resolutions broken down into categories (based on how long you’ve been with your partner), but know that all of these resolutions can be helpful to implement at any point in your relationship!

      If you only recently started dating…

      Make your partner laugh more
      We try to be funny and impress on first dates, but after a few dates (when the first date jitters are gone and you’re not as worried about being “fun and cool”), we put less effort into impressing our significant other. However, laughing together makes you feel closer and makes any time you spend together more enjoyable. So this year, instead of always telling your funniest jokes to your coworkers around the water cooler, save some for your partner.

      Build common goals to achieve together
      While you’re busy making your own New Year’s resolutions (better budgeting and eating more greens, here we come!), make sure you clue your partner into what you want out of this year and learn what they want as well. Build common goals together, whether it’s financial (grow your savings) or wellness (put away screens an hour before bed). Making goals for your life together or sharing your personal goals will feel like you’re on a team, and you’ll both feel more supported.

      Try something new
      Whether it’s taking a class, going to a new restaurant, or experimenting in the bedroom, experiencing firsts together sets a great foundation for a relationship and can help keep dates fresh and exciting from the very beginning. But keep in mind that it’s important to try new things solo too. Taking up a new hobby, planning a solo trip, or learning a new skill can give you a chance to focus on yourself and to ensure that you have activities that you enjoy outside of your relationship. If you and your partner both have your own interests that you are genuinely passionate about, you will always have something new to talk about.

      If you’ve been together for a while…

      Be more physically affectionate (in unexpected ways)
      Those of you in LTRs probably can relate to the struggle—after a long time together and through the busyness of life, hand-holding, kissing, and intimacy becomes restricted to routine. Kisses when you say goodbye, hand holding occasionally, and sex is restricted to post-bedtime (and maybe even only specific nights of the week). Bring out the innocent days of your relationship’s youth and make out like a teenager during a random time in the day, hold hands or snuggle when you watch TV on the couch, and give your partner random hugs throughout the day. Physical intimacy immediately corresponds to emotional intimacy, so making the physical a priority (and switching up the routine) will make you feel emotionally closer.

      Change your argument language
      The way you speak has a huge impact on everything from the closeness in your relationship to the way the two of you communicate. When you’re articulating something you’re mad about, always use “I feel” instead of “You did.” Focus on why you felt hurt, instead of what they did to make you feel that way. Say, “I feel like you don’t appreciate all that I do because I worked hard on a dinner that you came home late for,” instead of “You messed up because you’re late.”
      Say “I understand” when making a point, and acknowledge their defense instead of ignoring it or feeling put off (i.e.”I understand you’re under a lot of stress at work, and I’m proud of you for all the extra effort you put in. But sometimes, it makes me feel like I’m on the back burner”). Always remember that the fight should be the two of you against the problem, not the two of you against each other. The goal should be how to avoid the problem in the future, not who was right about the problem in the past.

      Show love with your partner’s love language
      By now, I’m sure you’ve realized that your partner doesn’t exactly feel love the way you show it and might not give love the way you feel it. We call this “love language,” and it is arguably the single most important quality in happy relationships. If you haven’t yet, take the quiz with your significant other to find out if your love languages are acts of service, words of affirmation, quality time, gifts, or physical touch. Then, identify the ways in which you can act in your partner’s love language on a regular basis, and live more consciously with their love language in mind.

      If you live together…

      Have tech-free time together
      Even if you and your partner are spending plenty of time together, you might be surprised to find how little of it you actually spend truly focused on each other. The prime culprit for these distractions? Our phones. In fact, most of us check our phones 96 times a day, leaving little time to give our loved ones our undivided attention.
      Make an agreement with your partner to put your phones away for at least some of the time that you spend together. Without the distraction of group messages or the temptation to scroll through social media, you will have more time to truly listen to and engage with each other.

      Make sex a priority
      Although you and your partner might have been tearing each other’s clothes off when you first got together, sex tends to become less of a priority as your relationship lengthens—especially when you live together. For many of us, the realities of life get in the way of having the kind of long and loud sex sessions that are the mainstay of many early relationships. But sex can be one of the most important and intimate parts of a relationship and should be treated as such.

      Plan a trip
      If you can make it work in the new year, scheduling a trip could be a game-changer for your relationship. Getting out of your day-to-day routine and spending an extended amount of quality time will make you feel more connected than ever. If an overnight trip isn’t an option for budget, time, or otherwise, try a day trip to a nearby beach, theme park, or landmark. The idea is to spend time together that doesn’t consist of unloading the dishwasher, making a grocery list, or sitting on the couch.

      If you’re engaged…

      Acknowledge the things you appreciate about each other
      Especially when you’re overwhelmed with wedding planning, it can be easy to take your partner for granted. But research from the Gottman Institute and Love Lab at the University of Washington found that one of the best markers of a long-lasting relationship is how often one partner acknowledges when the other does something positive, according to The Atlantic. This theory of the “culture of appreciation” suggests that if you regularly express gratitude, affection, and respect for your partner, you create a positive perspective within your relationship that prevents feelings of contempt from arising later on. It suggests that the perfect formula for a healthy relationship relies on couples having five positive interactions for every negative interaction.
      Although you don’t need to be keeping score, try to be mindful of the kinds of comments that you and your partner exchange. Are they negative as much or more often as they are positive? And how often do you praise or express your appreciation for your partner? Trying to reframe these interactions will help to ensure that you both feel loved and respected and strengthen your relationship.

      Talk about the future
      It’s important to know that you and your partner are heading in the right direction, and talking about the future can be a good way to do this. Where do you see yourself in 10 years’ time? How would you like your relationship to develop now and once you’re married? What exciting plans can you make over the next year? Talking about the future not only ensures that you want the same things, a crucial factor in the success of any relationship, but can also ignite your excitement about what lies ahead for you both.

      Plan more dates
      If this one seems like it’s too hard of a goal to set with your busy schedules and with the craziness of wedding planning, you probably just need to reevaluate your definition of “date.” A date should be any time the two of you get quality time alone, whether it’s dinner and a movie or a walk to your local coffee shop in the morning. For the record, it does not mean watching TV before falling asleep or eating dinner while you’re on your phones. Schedule a date and take it seriously—even if you’re tired or short on money, commit to making quality time a priority. This could mean sitting down to a homemade dinner or going on a picnic in the park. Aim for a specific number (once every week or two), and schedule it into your calendars so it can’t be pushed back or forgotten.

      If you’re married…

      Consider therapy
      Even if you don’t have any serious “problems,” an outside, unbiased professional can help you better communicate with each other. This not only avoids more serious problems in the future but will make your communication GREAT instead of just “fine.” However, if you have been struggling with some long-term fights or bigger problems that you’re having trouble solving on your own, a relationship psychologist is the perfect resource to help you work through issues and get your relationship back to a more loving, trusting, or happy place.

      Say “I love you” more
      When do you say “I love you” in your relationships? When you’re hanging up the phone? When you’re going to bed? It’s the same as physical touch—when it becomes routine, it loses some of its special meaning. You could never say “I love you” too much, but it is possible to not say it enough. Make sure to voice it at unexpected times like after they make you dinner, while giving them a hug, or just sending a random text in the day at when they’re at work. Say “I love you” more than you talk about household chores, to-do lists, or fights.

      Forgive and forget
      Anyone in a relationship has been through the cycle—one person does something that bothers the other, there’s a miscommunication, the fight escalates, someone apologizes, and the fight (hopefully) ends. We all also know the feeling of forgiving because you just want the fight to be over or because you don’t know what else to do, but not totally getting over it. We see this in the next fight, when we can’t help but resort to bringing up our partner’s mistakes that caused the last incident. If you’re forgiving your partner, that means you should “forget” it. It means that you’ve worked through it, you’ve seen their perspective, and feel they have seen yours. Your relationship will be better because you understand each other better, so don’t forgive until you feel that way, and don’t bring up past fights or mistakes in new arguments—if you’ve actually forgiven, that means the past issues are understood miscommunications, not problems that need more working through.

      10 Ways to Maintain The Spark in a Relationship More

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      7 Ways To Make the Most of the Week Between Christmas and New Year’s

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      If you’re staring at your calendar wondering just what on earth you’ll do during the week between Christmas and New Year’s Eve, I’m here to help you take full advantage of that precious time off. Whether you want to check some things off your to-do list or kick back and take it easy, I’ve rounded up seven activities that I always try to do during this period away from work. Don’t let your hard-earned free time go to waste! Here are some of the best things you can do to make the most of the week between Christmas and New Year’s.

      Catch up with faraway friends and loved ones.
      Given that many people are off work the week between Christmas and New Year’s, this can be a great time to schedule those long overdue coffee dates, happy hours, and everything else you wish you had time for during the rest of the year. I love using this period as a chance to catch up with long-distance loved ones, too. Text your college crew and get some FaceTime dates on the calendar, or take some time to finally call your grandma as you take a leisurely afternoon stroll. As a bonus: If you’ll be spending this period of time alone, chatting with loved ones will help you feel a bit more connected to those who care about you.

      Tackle an organization project.
      New year, new ultra-organized me, am I right? Maybe not, but I do find that taking on an organizing project during my time off (even if it’s a small one) always makes me feel productive and ready to start the new year on the right foot. My hall closet, for example, always reverts to a danger zone no matter how much I try to stay on top of things, so I like to give it a big clean-out once a quarter. Determine one way that you can streamline your life before January rolls around. Maybe that means finally sorting through your expansive collection of beauty products or taking unwanted clothing to a donation center. Trust me, you’ll feel much better after setting aside an hour or two to get organized ahead of the new year!

      Shop post-holiday sales.
      Are those holiday gift cards burning a hole in your wallet already? I’m with you. I love shopping post-Christmas sales to stock up on items I’ve had my eye on all season long. The day after Christmas, for example, is a great time to head to Target and grab heavily discounted holiday decor to tuck away for next year (for years, my mom, sister, and I would do this all together, which was always a blast). Maybe online shopping is more your speed, which makes things even easier. Change into your comfiest clothes and spend a cozy morning scouring the internet for the best deals of the year. Keep an eye out for sales on items you’ll rely upon throughout the year: makeup and skincare products, bedding, travel gear, and more.

      Get closer to that yearly reading goal.
      Whether you aimed to finish 10 different books or you’re well on your way to 100, there’s no time like the week between Christmas and New Year’s to finish your TBR list with a bang. Once you’re done with that last novel, make a list of your top titles of 2022 and share them with fellow book-loving friends. Then pre-order a few reads that you’re excited about for 2023! I love checking my mail to find a novel that I ordered months back; it’s the perfect mini surprise.

      Whip up a new (healthy) recipe.
      After weeks of holiday treats, you might be craving something a little more nutritious. Why not use your free time to try out a new healthy recipe that you’ll be able to replicate throughout the year? I’m always looking for new workday lunches, and by perfecting a recipe now, I’ll be less likely to run to Sweetgreen every time I’m craving kale. One of my favorite places to source new recipes is Pinterest—I like to save a few meal ideas that look good and then pull them up while at the grocery store to ensure I gather all the necessary ingredients.

      Play tourist in your own city.
      How often do you get to stroll around your city on a weekday? Take advantage of your time off work and book tickets to a theater matinee, check out that new museum, or simply admire all the holiday lights one more time before they come down. Even if traveling is off the table during your break from work, pretend to be a tourist in your own city by indulging in activities that you wouldn’t normally do on a weekday. Living in New York City, for example, I’d love to spend a slow December morning at the Met followed by a delicious weekday brunch and a brisk stroll through Central Park.

      Binge-watch a show.
      Who says that every moment of your time off needs to be productive? It certainly doesn’t—maybe all you want to do after a stressful year at work is simply lay back and veg out. So many amazing shows have come out with new seasons recently (like Dead to Me, The Sex Lives of College Girls, and The White Lotus), and if you haven’t gotten a chance to stream them yet… well, now you know what you’re doing for the rest of the week! If the weather outside is particularly dreary, even better! You officially have plenty to do while cooped up indoors.

      7 Ways To Celebrate New Year’s Eve at Home More

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      Here’s What Healthy Women Do Every January To Stick With Their Health Goals All Year

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      In theory, I am all about resolutions. As a Capricorn and Type Three Enneagram, I thrive on setting goals and succeeding at whatever I put my mind to. However, after many years of setting resolutions only to look back at the end of the year and be dismayed at my lack of results, I’ve realized it wasn’t the goals I was setting for myself that were the problem. It was the social pressure of setting an often large, unrealistic resolution or two and trying to carry them out all at once. So I say we ditch making resolutions in the traditional sense this year and, instead, try to implement a different approach: making smaller changes we can see through little by little. Ahead, six practices healthy women use every year to set health goals and actually stick with them. 

      1. Schedule smaller goals throughout the year
      Even before the clock strikes midnight, we come across “new year, new you” marketing everywhere we turn. Whether it’s via social media, articles, or commercials, we’re encouraged to become a new person right off the bat. What’s more, there’s a mentality of we’re all in this together, making January the easiest month to stick with your health goals. But healthy women know that in order to set themselves up for success in the long-run, breaking up their goals into smaller micro goals is key.
      Maybe you start by setting one large goal in January and identifying the actionable steps you need to take to achieve it, then set micro goals accordingly. For example, if you want to drink more water, start by increasing your intake by two ounces a week (perhaps with the help of a motivational water bottle), then another two ounces, and so on. The little wins you get every time you improve will be the encouragement you need to make it to the finish line. No matter when you decide to set goals, you can evolve a lot in one, three, or six months, so keep setting goals as you progress throughout the year. 

      2. Categorize your goals
      If you have a long list of health goals and feel overwhelmed by how you will achieve them all, categorizing is a great place to start. We all want to better our health, but it doesn’t happen overnight, and sometimes too much too quickly can lead to burnout and defeat. Try categorizing your health goals by physical health, mental health, sleep, nutrition, etc. Then pick one goal from each category to start with, and start slow. By separating your intentions into different categories, it’ll help create balance in your wellness routine. And focusing on one goal at a time can help get you closer to reaching others. For example, improved mental health is likely to give you more energy for exercise and eating a well-balanced meal after a workout can help with muscle recovery. 

      3. Keep a journal
      Keeping yourself accountable to your goals is one of the biggest challenges and why so many resolutions fail. So the healthiest women know that tracking their progress (without shame or pressure) while staying curious about their intention can help them stay motivated when the newness of resolutions wears off. By keeping a progress journal, you’ll have a dedicated place to update and keep track of your successes, giving you clarity on what areas you might need to work on more or what goals you need to adjust. Journaling is also a great way to reflect on your intentions behind the goals you make and whether or not they will actually help you become your highest self. Think of your journal as your sacred space dedicated to your self-improvement—a safe space where you can ask yourself tough questions, push yourself to improve, and look back on weeks, months, or years later to see how far you’ve come. 

      4. Plan monthly check-ins
      Healthy women always treat their goals like monthly check-ups. Sure, you feel empowered about keeping a goal when you first set it, but a month or two goes by, and it’s easy to let it fall by the wayside. By checking in with yourself on your goals and progress once a month, you can assess what is working, what needs to be changed, or if you need to set a new goal entirely. For example, setting the goal of going to a HIIT class twice a week might work great in January, but when summer rolls around and you’re traveling or busy with other activities, that goal may be harder to achieve. And that’s OK. By checking in monthly, you can adjust to your life circumstances and still feel good about your progress.

      5. Set a positive environment
      PSA: Your environment plays a huge role in whether you achieve your goals. So set yourself up for success by eliminating distractions. For starters, survey your home and office and identify anything that could hinder you from sticking with your goals. If you want to cut down on your screen time, try placing your phone away from your bed. That way, you won’t engage in the ever-tempting morning or pre-bedtime scroll. Or if you want to get rid of tech neck, set up your desk with essentials that your body will thank you for.  If you want to meditate every morning, write a sticky note reminder on your bathroom mirror so you don’t forget. Even the healthiest women need a little help in achieving goals, and these little changes in your environment can go a long way.

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