The Minimum Effective Dose: Embracing the Least Amount of Effort Needed to Make an Impact
The “minimum effective dose” (MED)— means identifying the least amount of effort needed to create meaningful progress. This principle isn’t about laziness or apathy; it’s about working smarter, not harder.
Mental Health Days are Necessary for Preventing Burnout: Use Your PTO
These intentional breaks are not only vital for well-being but also integral to sustaining long-term success.
The Tournament of Priorities: Use Playoff Brackets to Determine Your Actual Priorities
“If everything is a priority, then nothing is a priority.” It’s difficult to determine which tasks truly deserve your time and energy, and which are simply distractions or obligations that you've been conditioned to believe are urgent.
Want, Willing, Won’t: Use This Simple Exercise to Figure Out Your Boundaries for Change
The Want, Willing, Won’t framework helps you distinguish between what you want to change, what you are willing to change, and what you won’t change to determine what solutions are sustainable and realistic.
Practical, Everyday Ideas for Decreasing Stress and Promoting Recovery
This article explores actionable strategies to decrease stress and promote recovery. These ideas are designed to fit seamlessly into busy schedules and can be adapted to suit your personal preferences and lifestyle.
How Trauma Impacts Health and Fitness: Understanding the Connection to Chronic Stress and Burnout Recovery
While it may not be immediately apparent, trauma can have a profound impact on your eating, exercise habits, and overall health.
Positive Interactions: How Socializing Boosts Your Mental Health and Reduces Stress
Mounting evidence suggests that prioritizing meaningful social connections isn’t just pleasant—it’s vital for mental health, resilience, and even physical well-being.
The Spheres of Control: Distinguish What You Can and Can’t Control to Focus on What Matters Most
At its core, the sphere of control framework encourages us to distinguish between what we can control, what we can influence, and what lies entirely beyond our influence.
Imposter Syndrome at Work: How to Beat It and Thrive
Imposter syndrome—that persistent feeling of self-doubt and inadequacy despite evidence of success—is an experience that many high-achieving professionals face.
How to Build a High-Impact Morning Routine Without Waking Up at 4 AM
You don’t need an extreme schedule to build a morning routine that energizes you, supports productivity, and aligns with your life.
The Power of a ‘Wins List’: Tracking All of Your Life Successes and Wins for Resilience
Taking the time to document your successes and wins is not just an exercise in self-appreciation; it’s a powerful tool for resilience. When life feels hard, this list becomes a reminder of your strength, capability, and determination.
Deep Health: How Every Aspect of Your Well-Being Works Together for Peak Performance
Deep Health is more than physical fitness or emotional resilience; it’s an evidence-based, whole-person approach that acknowledges how different dimensions of health influence and amplify one another.
The Power of Laughter: Laugh Hard, Laugh Often for Stress Relief
When the stress piles up, what if instead of grinding harder, we allowed ourselves to laugh harder, more often, and with intention?
Sleep Hygiene Best Practices for Deep, Restorative Sleep
In this article, we’ll explore practical, evidence-based sleep hygiene practices that can help you fall asleep faster, stay asleep longer, and wake up feeling truly refreshed.
The Power of a Daily ‘Thought Dump’: Better Manage Your Thoughts, Worries, and Lists
This deceptively straightforward exercise—taking time at the end of the day to write down your thoughts, worries, wins, and plans—can be a game-changer for managing chronic stress and burnout.
What to Do When You Feel Stuck in a Chronic Stress Cycle to Prevent Burnout
If you’re constantly tired, irritable, and overwhelmed, you’re not alone. The good news? You don’t have to live this way.
Mental and Emotional Loads: How The Invisible Weight You Carry Affects Your Wellness
The pressures of chronic stress and burnout, fueled by unrelenting responsibilities at home and work, can feel overwhelming.
"Show Me Your Friends, and I’ll Show You Your Future": The Impact of Your Social Circle
The company you keep says more about your future than you might think. Your social circle influences your mindset, behaviors, and trajectory—often in ways you don’t immediately realize.
The Reciprocity of Kindness: Small Acts of Kindness Can Create a Powerful Ripple Effect
The most compelling feature of kindness is its reciprocity. Acts of kindness inspire a "pay-it-forward" effect: when one person experiences kindness, they’re more likely to pass it along to others, creating a virtuous cycle that benefits entire communities.
Surprising Trauma-Rooted Behaviors That May Drive Your Success at Work
Success stories often celebrate traits like resilience, determination, and adaptability. But what if the roots of these traits lie in unresolved trauma?
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- holidays
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- psychology of change
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