Jillian Coburn of MOMMY GO-BAG: “How extremely busy executives make time to be great parents”

Invest in a magnet calendar and a planner. Write your schedule three months out so you are aware what you have each month. Being the manager of the house, I must make sure everyone is where they need to be and it’s vital to be available for the boys for important dates such as flag football or football games.

As a part of my series about “How extremely busy executives make time to be great parents” I had the pleasure to interview Jillian Coburn.

Coburn is an entrepreneur, inventor, writer, outdoorswoman, and mother of three who is passionately committed to supporting and elevating women who have nowhere to turn and living under the shadows of domestic violence. As a survivor, she assists women living with abuse by empowering and teaching them how to get out, heal and build a life they’ve always imagined.

She is also the co-owner of NOLA Prestige Electric, a women/minority based contracting company. She founded the apparel line, Reel Housewives of the Deep South, in 2014, producing one-of-a-kind American-made designs for Southern women who love the outdoors and choose “catfishing over catfighting!”

Jillian lives and works in Lago Vista, Texas with her and her husbands three children.

Thank you so much for joining us! Can you tell us your “childhood backstory”?

I was born and raised in Lafayette, Louisiana, the youngest in a family of three girls. Growing up, I was always on the family farm or playing a sport. You would never catch me inside and I could always be found in the fields until the streetlights came on to cue me to get home. I was a very bright student and may be described as a daddy’s girl. My father became disabled at a young age and he took on the role of “mom” as my mother worked diligently to become highly educated in order to support the family. My upbringing included a Catholic school education, and I received her Bachelor of Fine Arts degree from the University of Louisiana at Lafayette and become a schoolteacher.

Can you share the story about what brought you to this specific point in your career?

My husband, who recently retired after 30 years in the U.S. Army, felt it was best that I stay at home with our last child, Lonnie Coburn IV. While serving in the military, my husband was constantly working with both the Army and our company, NOLA Prestige Electric, LLC. The idea of me returning to the workforce as an executive concerned him and he felt that I needed to be available for the three kids, including our new baby, a fourth grader, and an eighth grader. For my part, I knew I had to create things of my own while staying at home to be the house manager, counselor, and chauffeur for the family. Playing tennis and being classroom mom was not enough for the entrepreneur at heart that I was. I began writing my first book after the birth of our last child and created an apparel line for women who fished and hunted. I created my newest invention as a mom on the go and wanted to produce a solution for moms like me.

Can you tell us a bit more about what your day-to-day schedule looks like?

I wake up at 6:00 am every morning to check emails and get my two boys ready for school, including cooking breakfast and prepping lunches for the day. After dropping off the youngest, which is a 64-minute roundtrip commute, I start diligently returning calls and scheduling guys in the field for our company. Once home, I begin the house manager job, taking out food to prepare for dinner, washing clothes, putting away dishes, and cleaning house. Afterward, I blog and work on my current company, Mommy Go Bag. At 2:00 pm, I race to retrieve the youngest from school and then back again to our town to drop off my elder son at football. I arrive home to assist my youngest with schoolwork and playing one-on-one with him. At 5:45, I’m back in the car to pick up my son from football before getting back home to begin dinner. After dinner, you will find our family bike riding, swimming, or playing board games together.

Ok, thank you for that. Let’s now jump to the core of our discussion. This is probably intuitive to many, but it would be beneficial to spell it out. Based on your experience or research, can you flesh out why not spending time with your children can be detrimental to their development?

I remember as a kid my mother not being able to be the room mom or being available to see me play tennis or basketball. That relationship was not like my friends, whose moms were always available. I made a conscious effort to make myself available for my children so that I didn’t repeat the same mistake my mom did with me. With my eldest, who is a girl, I made every effort to be there for quality time and those important memories you cherish as a child, from making myself available for plays, manicures, and sleepovers to just showing up when I knew she needed me. This helped her become a successful young lady and she is currently in her junior year at Tulane University. Throughout middle and high school, she was a cheerleader and was nominated first maid at her high school. Gabby and I talk every day and she plans to travel to Texas to get her doctrine in law.

Those moments when Gabby needed me, whether it was for petty girl stuff or just being that ear that all children need to rely on, modeled the remarkable young woman she is now. I am the same way with my two sons. Boys are so different than girls, but boys need their mommas as much as they need their dads. Showing up and being available for those small moments steers your children in the right direction. I like to say that as a mom, showing that love and being supportive creates a successful and confident child.

I raised my oldest and middle children as a single mom for five years. Juggling an executive job and extracurricular activities for the kids was a main priority. You cannot forget that from the ages of 1 to 7, your child will develop what they see in their environment. The two eldest tell me that I am way more lax with their little brother than I was with them. I can say this: being a young mom and not knowing the best practices as a parent was so stressful. I can remember thinking, “Am I doing this right and I am doing that right?” but keeping in mind that these small, impressionable human beings need a cheerleader to be on their team. I was that star cheerleader. As an older mom with the baby, I realized how important it was to keep the same philosophy in mind. Loving and showing up for your child is so important for their developmental process. You don’t wake up one day and realize you need to learn how to love; it is shown by your parents. The kids may think I am too much at times but, in my eyes, I think they are perfect even if they make a mistake. I will show them the teachable moment and the consequences associated with any mistake, but still love them. I guess my upbringing with a father and mother who would love me no matter what and showed up when I needed them the most molded me into the person I am now.

On the flip side, can you give a few reasons or examples about why it is so important to make time to spend with your children?

If you are not spending time with your child, you will never understand what is going on in their world. It is so important to make the time and check in with each one of your kids. Social media has flooded our youth and they are constantly on their phones. They are influenced on what their lives should look like and for a young child, that can be challenging. Giving them space and doing check-ins, or just planning one-on-one time if you have multiple kids, shows your children that they can reach out if they are struggling. I firmly believe some kids need that extra nudge to ask what is going on in their world.

According to this study cited in the Washington Post, the quality of time spent with children is more important than the quantity of time. Can you give a 3–5 stories or examples from your own life about what you do to spend quality time with your children?

As a parent, I make an effort to check phones and social media outlets to see what is going on. Best practices will show you that something may be happening that you are not even aware of. At one time, my daughter was being stalked by a young coach who wanted her Snapchat. Since I did the check-ins, I asked her about it and stopped something from happening before it was too late. Same thing with the boys. If I see something that I may not believe is fitting for them by being aware and making that one-on-one time, I can fix something that I notice is becoming broken. Because of the environment of the internet and social media, our kids need us more than they ever have. I can’t stress this enough! Educate your children! Make them aware or they will steer in the wrong direction!

We all live in a world with many deadlines and incessant demands for our time and attention. That inevitably makes us feel rushed and we may feel that we can’t spare the time to be “fully present” with our children. Can you share with our readers 5 strategies about how we can create more space in our lives in order to give our children more quality attention? Please include examples or stories for each if you can.

Gabby is my only daughter and although she is the eldest and many miles away, I still make time to fly in and spend a weekend with her. For instance, last year I flew there for a moms’ weekend for her sorority. I took the time to square away a weekend with just the two of us so she could feel special and appreciated. I can’t imagine my parents being miles away and not seeing them on a daily basis. In the summer, she works in Houston, which is two hours away from us. I always surprise her by just showing up unannounced and crashing at her flat. It’s funny because she has to wake up at 8:00 am and I am in her bed while she works! Yes, we FaceTime once a day and talk multiple times. But showing up for important moments or unexpected drop-ins means so much to her because I made the time to spend with her. Same thing when a boy broke up with her and she was devasted. I had to fly down and be there for her so she wouldn’t go into a downward spiral. Quality time is so important. Even as a young adult, she still needs to feel her momma is making time for her.

Matthew is my middle one and every Thursday in the fall is football night. I make sure I square away plans for the youngest so Matt has my undivided attention. By showing up and having those twenty minutes in the car to talk about girls or the team shows that I value him and that he is important to me. I also make time once a week for us to head to Dick’s or grab sushi with his pals to let him know I am always available and will stop whatever I am doing just to be with him. I want him to remember when he is in his thirties that his momma always showed up for his games, our drives home, and the excitement and smiles I gave him because of how proud I was to be cheering him on as my son! We may not like the same music but jamming out to his rap and laughing at silly YouTube videos is quality time we spend together. We enjoy hikes on the trails and boat rides on the lake, too. He knows I am always within arm’s reach and the security of knowing momma is there is valued so much. During COVID, we were all isolated and Matt shared with me that he was depressed. Do you know any child that would share their feelings if they didn’t feel safe or valued? I spent a lot of time speaking to him about changes, how hard it is for everyone, and that it was okay to feel the way he was feeling.

Lonnie is the baby, and I must admit that I spend a lot of quality time with this little guy. He is a ham, to say the least, and is so funny! We have a lot of time to spend together, especially in the mornings on our commute to school. He talks to me about the most interesting things and this quality time in the mornings and afternoon is vital to him. Recently, I have been making time in the afternoon to teach him to ride a bike. His dad is very tough, and Lonnie needed the confidence I provided him on the bike rides. Yes, we may be going super slow, but me cheering him on has built the confidence he needed to make sure he can do anything he puts his mind to. I make every effort to volunteer for lunch duty at his school and this means so much to him. He doesn’t want me to leave when I show up and I know he loves me just being on campus and that I value him.

Small things like I described above is only a small slice of the quality time I create as a busy mom and these would be the strategies I suggest:

#1 Invest in a magnet calendar and a planner. Write your schedule three months out so you are aware what you have each month. Being the manager of the house, I must make sure everyone is where they need to be and it’s vital to be available for the boys for important dates such as flag football or football games.

#2 Have your child pick a day out of the week when they can choose what the two of you can do together so you can plan the time they need for you to be engaged with them.

#3 Red, Green, Yellow. I have a magnet board and every day, everyone in the house picks a color. I found that sometimes I was having a crappy day and wasn’t showing up the way I needed to for the family. If I pick red, it means I’m having a horrible day and that I might lash out at them if they risk overstepping things with me. Yellow means I am on edge, but just tread lightly. Green means everything is great. Same thing goes for them. By cueing and viewing this board, we all know where we are emotionally. This is super important when we are running a mile a second. As a parent, this also creates the awareness needed if our kids do not want to share their true thoughts and feelings and alerts you to actively found out what is going on.

#4 Try to sit together at the dinner table 1–3 times a week. This quality time in our world today is not utilized enough. The time we spend eating and talking around the table about our days could be a make-or-break difference and, as a family, you are uniting as one.

#5 Sundays have always been a family day for us, so we are usually on the boat or going on an adventure. Again, uniting is a great strategy to use as a large family or even as a single parent family. Creating time and recognizing when your child needs you is critical.

How do you define a “good parent”? Can you give an example or story?

Is there even a definition of a good parent? At the age of 18, I had my first child. When I was 19, she began day care at the neighborhood Catholic church. I thought I was a bad mom for going to college, being so young as a parent, and not being like the other older moms. I laugh at myself now because I was a good parent. I could have chosen not to raise Gabby and give her to my parents, but I stepped up and showed up as a mom. Now that I am almost 40, I giggle because my perception of a good mother was so skewed! The reality is, we must work for our children to have a roof over our heads and food on the table. I don’t think it really matters what your job is. If your moral compass is off, maybe that is what makes you a bad parent. But if your heart and value system are set correctly, I think parents are doing the best they can and often the best they can is what they have been taught by their own parents. If they choose to do things differently, then maybe that is their choice. But I think that as parents, we are so hard on ourselves and we need to stop that stinking thinking because all negative talk and energy is invited into our world. If we are positive and are conscious of what we are doing, then I think that is what makes a successful and amazing parent. Showing love and being human is a good parent in my eyes. If I were the best parent in the world, life would be perfect, but that isn’t reality. Life is challenging and it’s how we deal with it and show up as human beings. Showing kindness and self-worth for ourselves and others models a good parent, in my opinion.

How do you inspire your child to “dream big”? Can you give an example or story?

All my kids have infinite dreams! At the age of 30, I began a journey of exploring the Law of Attraction and learning what other successful people were taught. At the ages of 12, 7, and 1, all three of my kids began to manifest their lives. I constantly tell them that if you write it, speak it, and read it daily, you will become whatever you desire. As an infinite being, you are time and space! Gabby was super shy, and I had to tell her to dream big and she did! By showing her the positive and the possibilities, she created her own space at an amazing college and will leave the ground fertile to create whatever large dream she has. The middle child is the same. At a young age, I taught him the same language of the Law of Attraction and his dream is to be a successful attorney and have a mansion. I know if I continue to provide the space for him to dream big, he will be sitting in the same spot as his sister, ready to make his dreams come true. Last but not least is Baby Lonnie. He has some very large dreams, too, and I align with those dreams so he can believe anything and everything is possible. His aspiration as a seven-year-old is to be the next pope, drive a Lamborghini, and donate all his father’s money to the poor. He plans on me moving in with him in Rome and taking care of me. These are all realistic dreams and our lives are only energy! I feel the energy of each one of my kids and it’s my job as a parent to keep this positive and infinite energy on track. Being is having the infinite choice and possibility of everything you desire.

How do you, a person who masterfully straddles the worlds of career and family, define “success”?

Growing up, I was taught success was in the eye of the person who believed and was happy with themselves and their life. Success, to me, is being happy and my children being the joyful beings they choose to be. Success is knowing that all my children are safe and are creating the life they desire. My legacy of success will ask the question, “If there were no force against me, who would I be?” Truly receiving opportunities for success means being able to accept all the information that there is. It doesn’t have to do with money. It has to do with everything. It has to do with the awareness of everything that is possible. When you are truly successful, you are able to receive and be in the realm of anything. This is what creates the possibilities the universe can give to you. If you choose to have a business or a life or a relationship, you need have generative energy (the start), creative energy (the change), and institutive energy (the maintain). If you don’t keep maintaining those things, what you seek will fall apart and you must lose. Every choice gives me an awareness, which gives me multiple other choices.

What are your favorite books, podcasts, or resources that inspire you to be a better parent? Can you explain why you like them?

The Power of Now by Eckhart Tolle

The Power of Your Subconscious Mind by Joseph Murphy

Rich Dad Poor Dad: What the Rich Teach Their Kids About Money The Poor and Middle Class Do Not by Robert T. Kiyosaki

Conscious Parents, Conscious Kids: Inspiration for joyful parenting and happy kids by Steven Bowman

All of these books provided insight on the law of attraction and that we are all just energy. It helped me become a better parent and to show my kids to think big and act upon what they desire in life, even if it seems a little weird. There are so many great speakers and writers who show us the key elements to become successful and to never give up on life. Life and breathing are a privilege and every day we should thank our higher power to be alive.

Can you please give us your favorite “Life Lesson Quote”? Can you share how that was relevant to you in your life?

“You get what you pay for!”

As an inventor, writer, and entrepreneur, paying for services and having assistance is key when running your business. The saying, “you get what you pay for!’, is so true! If you are not putting money where you think it should appear you may find yourself in a downward spiral of missing details or important parts that are important when running a successful business. For instance, I may be on a budget but, I will make sure the person I am hiring is worth what I am paying for. There have been many life lessons for cutting a corner and using a cheaper person who does not do the job right!

You are a person of great influence. If you could inspire a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger. 🙂

Not judging or expecting anything from our kids. Kids should be kids. It’s a choice to just be a kid. My husband comes from a poor family and his entire life he has worked and never really was a kid. I see how challenging and what was expected by him as a young boy. I think as parents if we model for our kids to just be kids and enjoy riding bikes, reading a book and exploring, that we would have so many more amazing cool inventions and happy kids.

Thank you so much for these insights! This was so inspiring!


Jillian Coburn of MOMMY GO-BAG: “How extremely busy executives make time to be great parents” was originally published in Authority Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.

Bailey Dawson of Fullscreen: Five Ways For Influencers To Monetize Their Brand

Be consistent with your content, your schedule and your voice. Whether it’s weekly vlogs on YouTube, ‘Makeup Monday’ product roundups on IG Stories or daily smoothie recipes on TikTok — choose your own adventure — but be consistent and intentional with your content and posting cadence. Training your audience to regularly consume and engage with your content will pave the way for effectively monetizing your brand.

As part of my series about “How Influencers Can Monetize Their Brand”, I had the pleasure of interviewing Bailey Dawson.

Bailey currently leads the lifestyle creator team at Fullscreen where she focuses on driving strategy across the vertical through helping creators optimize, maximize and monetize their social video business. She has 9+ years of experience working with talent and brands in the content marketing space across custom content activations, strategic partnerships and full-service talent management at DBA, Laurel & Wolf, StyleHaul, Edelman and now Fullscreen.

Thank you so much for doing this with us! Before we dig in, our readers would love to get to know you a bit more. What is your “backstory”? What brought you to this point in your career?

Thanks so much for having me! Ooh my origin story…well I was born and raised in Southern California (I’m a Taurus — very determined, loyal and of course, stubborn!), turned 18 in Berlin (thanks to a high school foreign exchange program!), and studied communication in college. I started interning for a large PR agency just after graduation and I have worked with talent in the digital marketing space ever since — no turning back now! As a seasoned content strategist and talent manager, I’ve had a front row seat as the industry has evolved, working with top brands, A-list celebrities and digitally native creators of all sizes to develop cutting edge social programs and engaging content strategies that deliver valuable results and resonate with audiences. I’ve been very fortunate to work alongside some incredibly talented colleagues and I’m continually blown away by the inspiring and passionate clients we get to work with every day.

Can you share the funniest or most interesting story that happened to you in the course of your career?

Very early on in my career I had the opportunity to manage an advertorial shoot for an Olympics partnership that required some last-minute travel to a stunning mountaintop in Alaska — still one of the coolest projects I’ve worked on! The timely nature of the shoot did not allow for any bumps in the road so naturally lots of bumps ensued. After taking planes, trains and automobiles to our picturesque shoot location in a tiny Alaskan town, I received the news no one wants: my luggage was delayed and would not arrive until the following evening (after the first day of our shoot!). Oh and by the time we landed, all shops in town were closed. Cut to the following morning, there I was bright and early on an Alaskan mountain top in 7 degree weather with a lightweight jacket & leggings (thankfully I DID wear snow boots on the flight!). I spent the day clutching a cup full of hot water and packing heat warmers in my pockets/sleeves/boots in between shots. Needless to say that was the last time I ever packed rationally for any travel. 10/10 would recommend always keeping the essentials on your person at all times. Honestly though, things are usually not as big of a deal as we make them out to be and the world spins madly on (the shoot went perfectly as far as the Talent and the Brand were concerned), but it certainly makes for a funny story. Alaska will always hold a special place in my heart…or maybe I’m just still chilled to my core. Tomato, tomato!

How have you used your success to bring goodness to the world?

I am passionate about empowering my clients and colleagues to be the best versions of themselves, reach and exceed their goals, and build something they are proud of — whether that is a career in the digital marketing space, or as a full-time content creator. That passion is why I have continued on this career path and strive to ensure the work I’m doing is making a difference, no matter how big or small the scale, and helping those around me. I have been really lucky throughout my career to have worked under a few incredible managers and mentors who not only shared their breadth of knowledge, but also empowered me to grow into the manager I am today. Now I have the opportunity to continue that trend and make a lasting impact on my little sliver of the world!

You have been blessed with great success in a career path that many have attempted, but eventually gave up on. Do you have any words of advice for others who may want to embark on this career path but know that their dreams might be dashed?

Know your why and understand what motivates you. Once you can identify what makes you tick and the types of incentives that will keep you going, finding a company that aligns with those values will make your day job a little less “have to” and a little more “get to”. Easier said than done, but it really makes a world of difference!

None of us can achieve success without a bit of help along the way. Is there a particular person who made a profound difference in your life to whom you are grateful? Can you share a story?

When I was growing up, my older cousin worked in PR in Chicago and I absolutely adored her. I remember when she was in town for a work event and we went to visit her; she was working a product booth for a CPG brand client and while I now know this was a very routine event — no red carpets here — her passion for her job was infectious. I wanted to be just like her when I grew up! I had no idea what that actually meant at the time, but I went on to study communication in college and after graduating, that same cousin, now much further along in her career, helped get my resume in front of the right people at a prestigious PR firm — and the rest is history! Ahh, if only it were that easy! In all seriousness, I secured an internship and proceeded to grow with the company as a full-time employee for several years, where I formed what have become some of the most influential professional relationships of my career. My cousin’s willingness to help get my foot in the door at a reputable company at such an early point in my career laid the foundation for what has become an incredibly fulfilling journey for me in the digital marketing space. Now much older and somewhat wiser, I recognize how tricky it can be to endorse the right people and while I try to pay it forward, I will be eternally grateful for whatever favor my cousin may have cashed in to get me that interview!

So what are the most exciting projects you are working on now? How do you think that might help people?

One of the most exciting projects I’m working on right now at Fullscreen is the continued iteration of services we’re providing for our creators, resulting in measurable value and making a positive impact on their businesses (it’s really more of an evergreen-continuous-never-ending-lifetime-achievement type project). “MCN” can have such a negative connotation, but we’re starting to see a shift in the landscape and the work our team is doing is really resonating with partners. I’m excited to continue scaling our offering to help even more creators expand their digital businesses.

What are your “Top Five Ways That Influencers Can Monetize Their Brand” . (Please share a story or example for each.)

Share What You Love (even if you’re not getting paid)!

Share what you love with your followers — products, inspirational quotes, recipes, all of it. Sharing what you’re passionate about builds trust with your audience and fosters a strong sense of community. Don’t be afraid to share specific products you love even if you’re not getting paid by a brand just yet. Sometimes an organic mention is what will actually get you on the brand’s radar in the first place!

Develop A Cross-Platform Content Strategy

Gone are the days of posting the same image + caption to multiple social platforms. In order to incentivize your audience to follow you across platforms, you need to offer something new and exclusive while also considering the platform-specific content audiences want to consume. For example, if my client is a mom who typically shares family content on YouTube, Instagram and TikTok, a snapshot of our content strategy might look like this: After a weekend getaway at the beach with family, she would post 1) a funny clip of the kids playing in the sand on TikTok, 2) a cute shot of the whole family and their epic sandcastle on Instagram, 3) the making-of their sand castle (& bloopers!) on IG Stories, and finally 4) the full weekend vlog chronicling the family’s beach vacation on her YouTube channel. It can be a LOT to keep up with, but it will positively impact your growth and ability to monetize more effectively.

Diversify Revenue Streams

Don’t put all your eggs in one basket. If you’re serious about monetizing your brand and pursuing a career in content creation, diversifying where your revenue comes from is imperative. Brand partnerships are typically the first thing that comes to mind when people think of ‘Influencers’, but sponsorships aren’t always as accessible or as lucrative as many assume. Diversifying your revenue streams is a great way to create additive dollars and power your business. Incorporating affiliate marketing (via RewardStyle or Amazon Affiliates), leveraging professional skills (photography skills can translate into custom Lightroom presets) and exploring product + licensing opportunities (exclusive merch or capsule collections) are all potential revenue streams available to creators of any size.

Be Consistent

Be consistent with your content, your schedule and your voice. Whether it’s weekly vlogs on YouTube, ‘Makeup Monday’ product roundups on IG Stories or daily smoothie recipes on TikTok — choose your own adventure — but be consistent and intentional with your content and posting cadence. Training your audience to regularly consume and engage with your content will pave the way for effectively monetizing your brand.

Build Your Dream Team

You have to stop pretending that you can do everything on your own! When you’re ready to turn your passion into a full-time career, it makes sense to invest in a team. Yes, building your ‘dream team’ will require you to invest financially, but the opportunities you will be able to access with the right team and strategic support system will be well worth the investment. Building a team can look different for everyone, but I always recommend taking inventory of what you love and what you may be consistently procrastinating time and time again when it comes to your business. If editing videos is your downfall, it’s time to find an editor. If you struggle to respond to brands that reach out or aren’t confident in negotiating on behalf of yourself, it’s time to find a manager or agent. If you are creating content on YouTube, you should have a partner like Fullscreen selling your reserve inventory (shameless plug, passive incremental revenue stream where we can add value to a creator’s existing business). Building a team of experts is an investment in your future.

You are a person of great influence. If you could inspire a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger.

We are very blessed that some of the biggest names in Business, VC funding, Sports, and Entertainment read this column. Is there a person in the world, or in the US whom you would love to have a private breakfast or lunch with, and why? He or she might just see this. 🙂

What is the best way our readers can follow your work online?


Bailey Dawson of Fullscreen: Five Ways For Influencers To Monetize Their Brand was originally published in Authority Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.

Jeremy Ethier of ‘Built With Science’: 5 Lifestyle Tweaks That Can Dramatically Improve Your…

Jeremy Ethier of ‘Built With Science’: 5 Lifestyle Tweaks That Can Dramatically Improve Your Wellbeing

Mind to muscle connection. During your workouts, don’t just aimlessly go through the motions. During each rep of each exercise, visualize and feel your target muscles working. This helps you get more out of your workouts and can significantly boost both the activation and growth that your muscles experience.

As a part of my series about “5 Lifestyle Tweaks That Will Dramatically Improve One’s Wellbeing”, I had the pleasure of interviewing Jeremy Ethier.

Jeremy Ethier is the founder of Built With Science, and a fitness expert who has mastered the art of combining science with training and nutrition to help you build lean muscle and burn off fat in the most efficient way possible. Follow Jeremy Ethier on YouTube and Instagram (@jeremyethier) and visit Builtwithscience.com for workout tips and training courses.

Thank you so much for doing this with us! Our readers would love to “get to know you” a bit better. Can you share with us the story about how you first got involved in fitness and wellness?

Like many others in the industry, I’ve been obsessed with everything “fitness” ever since I was a kid. My first step into a gym was with my father when I was around 14 years old. I was instantly hooked. As soon as I turned 18, I got my personal training certification to further educate myself and start training others. I then proceeded to get my Kinesiology degree at University, and started Built With Science shortly after graduating.

Can you share the most interesting story that happened to you since you started your career?

I started my YouTube channel during my last year of University and managed to grow it to about 50,000 subscribers before graduating. I remember as I was entering one of the last lectures of the year, someone in the hallway had recognized me from my YouTube videos and mentioned how big of a fan he was. This was the first time someone had ever recognized me in public from my videos, and I couldn’t believe it. It was such a crazy experience to me. Now I’m almost at 3 million subscribers and I get recognized quite often in public. It definitely still is a weird feeling (in a good way!), but nothing compares to that surreal feeling of the very first encounter.

Can you share a story with us about the most humorous mistake you made when you were first starting? What lesson or take-away did you learn from that?

When I first launched my very first paid product (online training programs) to the public), I was doing everything by myself. The research, script writing, filming, editing, website building, customer service, social media, etc. I was extremely busy, but I could manage. After I launched the programs however, the work load easily doubled because of the sheer amount of emails I was getting. I got my girlfriend to start helping out with the emails, but everything was still pretty much done by myself. I remember shortly after that launch I thought it would be a great idea to send an email out to those who purchased my programs what I could do to help them out further and what they enjoyed about the program. The result was several hundreds of emails sent back within a matter of a couple days. It took me a few days to personally respond to every single email. Don’t get me wrong, I learned a lot from reading and replying to those emails (e.g. what I could do to further improve the program), but I soon realized that there’s better ways to gather customer feedback and that I needed to start delegating.

Can you share with our readers a bit about why you are an authority in the fitness and wellness field? In your opinion, what is your unique contribution to the world of wellness?

I believe if I were to pick one unique contribution, it would be my my passion for using science to guide everything that I promote and create. People value a science-based approach because it’s an approach that they know is proven, and one that they can trust.

None of us are able to achieve success without some help along the way. Is there a particular person who you are grateful towards who helped get you to where you are? Can you share a story about that?

Definitely my father. When I first started to experience massive success with my company Built With Science, it was quite overwhelming. There were so many different things I needed to focus on that I didn’t know where to start. My father was key in diverting a lot of my attention to building a strong foundation for my business (accounting, financing, corporate structure, legal documents, etc.) and connecting me with experts that could help me out with this and be there for me as we continued to grow. His guidance that he provided me at that time (and still does to this day!) was essential.

Now let’s move to the main focus of our interview. We all know that it’s important to eat more vegetables, eat less sugar, exercise more, and get better sleep etc. But while we know it intellectually, it’s often difficult to put it into practice and make it a part of our daily habits. In your opinion what are the 3 main blockages that prevent us from taking the information that we all know, and integrating it into our lives?

One would be focusing too much on perfection. Many of us know what we have to do, but we get overwhelmed on trying to do it all at once. Instead, take it one step at a time and focus on nailing that down before moving onto the next step. For example, focusing on simply getting adequate sleep first before you dive into other areas like nutrition and working out consistently, can help you avoid trying to do too much at once then quitting altogether out of frustration.

Two would be failing to set short term goals, and celebrating when you achieve them. Most of us focus too much on the long term result (e.g. “achieve the body of my dreams!”) but fail to acknowledge the short term goals we must hit to get there (e.g. “lose 2lbs this month”). So set short term goals (weekly, monthly), focus your efforts on hitting those goals, and celebrate when you do hit them!

Three would be letting self-limiting beliefs prevent you from taking action. We all have self limiting beliefs that have been instilled in us by others. Whether it’s a perceived lack of time, dedication, or some “genetic curse”, take a step back to realize that these limiting beliefs are not indicative of your true capabilities.

Can you please share your “5 Non-Intuitive Lifestyle Tweaks That Will Dramatically Improve One’s Wellbeing”? (Please share a story or an example for each, and feel free to share ideas for mental, emotional and physical health.)

1 — Mind to muscle connection. During your workouts, don’t just aimlessly go through the motions. During each rep of each exercise, visualize and feel your target muscles working. This helps you get more out of your workouts and can significantly boost both the activation and growth that your muscles experience.

2 — Hydrate! Even very minor levels of dehydration can negatively impact your energy levels, mood, cravings, and performance during your workouts. Make it a point to hydrate as soon as you wake up, and throughout the day. You’d be surprised at the world of difference this can make.

3 — Mindful eating. Every time you sit down to have a meal, avoid having distractions (e.g. TV, phone) present as you’re eating. Instead, be mindful and present as you’re eating. This can go a long way in terms of increasing the fullness and satisfaction that you get from each meal — which can help prevent overeating if that’s a problem for you.

4 — Meditation. Regularly meditating and improving your self-awareness has a major impact on reducing your overall stress levels. In addition, by being more present and in the moment, you’ll be better able to distinguish feelings of “true hunger” from “boredom” for instance.

5 — Track your steps. Most of us focus on the effort we exert and the calories we burn during our workouts, but fail to realize the importance of simply moving more throughout the day. We actually burn a significant amount of calories outside of the gym just through the subconscious movements and bouts of walking that we do. Staying active outside of our workouts can help not only aid with our fat loss efforts (and keeping additional fat off) by burning additional calories, but also helps boost our productivity and energy levels throughout the day. I’d suggest making an effort to keep track of your daily step count, and aim for a goal of 8,000+ steps a day for example,

As an expert, this might be obvious to you, but I think it would be instructive to articulate this for the public. Aside from weight loss, what are 3 benefits of daily exercise? Can you explain?

Keeps your bones strong. Unfortunately, one of the things that happens as we age is a decrease in our bone density. This is what makes us frail and more prone to injury as we age. Daily exercise helps counteract this by slowing down the loss of bone density that comes with age.

2 — Improved sleep. Regular exercise, regardless of the mode and intensity of the activity you choose to do, has been shown to increase sleep efficiency and duration. Given the importance that adequate sleep has on several other factors, it would be in your best interest to get in some form of daily activity!

3 — Reduced anxiety and stress. Another benefit of daily exercise is a reduction in anxiety and depression, and overall stress levels. This can help with long-term mental health and can indirectly benefit your weight loss efforts as well, given the negative relationship we see with stress levels and weight loss.

For someone who is looking to add exercise to their daily routine, which 3 exercises would you recommend that are absolutely critical?

It will vary for everyone, but I would suggest that these 3 exercises consist of one upper body pushing movement, one upper body pulling movement, and one lower body movement. This helps ensure that you’re hitting most of the major muscle groups and functions.

For the upper body pushing movement, any form of push-up will do. This can be done on the ground, on your knees, or even against the wall. This will challenge your upper body muscles as well as your core.

For the upper body pulling movement, this will depend on what you have handy. Pull-ups or any form or row are great options. If you’re lacking equipment, simply using a weighted backpack and performing a bent over single arm row with it can work.

For the lower body movement, a squat would be your best bet. You can add weight by holding a dumbbell or weighted backpack at your chest as you perform the squat. This is an essential movement pattern that we need to continue practicing and strengthening especially as we age.

Is there a particular book that made a significant impact on you? Can you share a story?

The Power of Now by Eckhart Tolle. This book instantly helped me realize just how much time I spent in my “head” instead of being present. I remember looking around my living room as I first got into this book, and really appreciating the beauty around me that I had never acknowledged previously. This is also what initially got me into meditation, and has significantly impacted my life since.

You are a person of enormous influence. If you could start a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger!

I think it would be just spreading more positivity. There’s enough negativity in the world that we’re exposed to constantly, especially on social media. You’d be surprised the difference you can make in someone’s day just by simply sharing a little bit of positivity with them — a little compliment goes a long way.

Can you please give us your favorite “Life Lesson Quote”? Do you have a story about how that was relevant in your life?

“Life can only be understood backwards, but it must be lived forwards.” This is something that has stuck with me ever since I first read it. Often times I’d get caught up in the past and re-visit scenarios or decisions that I wish I could change or “do better”, rather than focusing instead on learning from that and applying that to the present moment and future.

We are very blessed that some of the biggest names in Business, VC funding, Sports, and Entertainment read this column. Is there a person in the world, or in the US whom you would love to have a private breakfast or lunch with, and why? He or she might just see this if we tag them!

Elon Musk! He has been someone I’ve looked up to ever since I was a kid. He’s innovative, gutsy, yet humble and extremely dedicated to his vision. I would love to have a chat with him just to learn more about how he thinks and his vision of the future.

What is the best way our readers can follow you online?

You can check out my content at BuiltWithScience.com , as well as my YouTube channel and Instagram page.


Jeremy Ethier of ‘Built With Science’: 5 Lifestyle Tweaks That Can Dramatically Improve Your… was originally published in Authority Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.

Dr. Fritz Hershey: 5 Things Anyone Can Do To Optimize Their Mental Wellness

Establish Trust — This is learned through gradual repetitive experience. Mean what you say. Say what you mean AND DO IT. Not something else. Don’t try to manipulate people which is completely demoralizing and undermining.

As a part of my series about the “5 Things Anyone Can Do To Optimize Their Mental Wellness”, I had the pleasure of interviewing Dr. Fritz Hershey, LMFT

For over twenty years, Dr. Fritz Hershey has helped patients overcome anxiety, depression, and other mental health issues. After struggling to overcome his own anxiety, Dr. Fritz knew that what we were doing was not working so he set out to find a different and more effective way to address mental health issues. Succeeding on his mission, he’s perfected the art of therapy combined with the latest in neuroscientific research so that patients can see results in days not years.

Thank you so much for doing this with us! Our readers would love to “get to know you” a bit better. Can you share with us the backstory about what brought you to your specific career path?

I got into this career so I could be for others what I didn’t have for myself growing up. I struggled with anxiety as a child. I went to a lot of therapists. All they did was nod at me. They never offered any skills, any techniques. They had no science. They just wanted to sit on the couch in their corduroys, drink chamomile tea and “visit.” So I went to school to find a better way to deal with anxiety. I knew there had to be more than just sitting on a couch talking to someone for years. I studied psychology in school, with a heavy science — neurobiology emphasis. I found real physiological substrates to conditions that could be addressed in the therapy room. I got into psychology to help people get better, more directly, and more quickly. I’m doing just that. We focus on less talk and more action so you can feel better faster.

Can you share the most interesting story that happened to you since you started your career?

My boss brought me someone who had anxiety…would I talk to him in my boss’s office? As the patient walked down the hall to the office, I noticed he had an Oxygen tank on a cart. He had anxiety since he recently got a diagnosis for lung cancer which is not uncommon. I asked him if he had a history of anxiety. He said no.

As I had noticed the O2 earlier, and noted his skin was an odd tone. I told him I wanted to teach him some breathing exercises, and asked if he would be ok removing the oxygen. He then learned the breathing exercises and quickly his skin color changed back to a more normal, less flushed tone.

I asked how long he’d been anxious. He said never before. I asked if it came on with diagnosis, or later when he got the oxygen. He said later, close to the time he got the oxygen. I told him to go right back to his doc, or to the ER, and tell them what he told me, and have them check his oxygen, and to call later if he needed an appt. He left.

I called him a few hours later to ask him how he was doing, and if he still needed to make an appointment. He said he was feeling much better, and in fact was no longer acutely anxious. He had gone back to his doctor, where they found his O2 was mixed too high at 120%.

My NeuroBio background allowed me to know about blood gas ratios. My education in treatment had given me skills in clinical observation — asking the right questions — onset of symptoms, noticing what might be off — skin tone, oxygen.

The lesson here is that psychology IS PHYSIOLOGY as much as it is just visiting on the couch, no matter what kind of tea you drink. If you’re considering a career in psychology, in your training you need to get a good science background and develop good clinical skills including noticing, asking good questions, and learn to look beyond what might be suggested to see what’s right in front of you.

Can you share a story with us about the most humorous mistake you made when you were first starting? What lesson or take-away did you learn from that?

Early in practice, I was telling my supervisor about a patient. They had PTSD from a flying accident. I said, “The patient was in a state of general good health until the plane he was flying ran out of gas and crashed.” That, of course, is what caused the PTSD.

To which my supervisor answered, quite composed, “Uhm, yes. Being in a plane crash will tend to impair one’s health.”

The lesson learned: Before you fly, check the gas tank.

Just kidding… The real lesson is that in treatment, clear communication and the thought put into it are key.

None of us are able to achieve success without some help along the way. Is there a particular person who you are grateful towards who helped get you to where you are? Can you share a story about that?

Someone who helped me was my therapist, who I refer to presently as my mentor. He gave me support. He believed in me, when I didn’t. He let me know I could always go to him for advice. I would get informal “Supervision” from him, during and after school.

What advice would you suggest to your colleagues in your industry to thrive and avoid burnout?

Burnout is a form of despair. It’s a depressive low. It occurs when there is low “reward’ or higher ‘punishment’ (behaviorist terms) in your regular work experience. To avoid these, you must approach what Positive Psychology calls Subjective Well Being, or HAPPY!!!

This occurs at multiple levels. You must have good routine wellness and activity structure in your day. This means good sleep, nutrition, plans and activities such as work or school, regulating your body through targeted relaxation and meditation, having strong social connections in relationships with family and friends. Have a mentor, or a peer you can talk to, if needed.

Applying these behaviors daily results in long-term goal pursuit, growth, as well as personal and professional development. This is the ongoing evolution of the clinician.

What advice would you give to other leaders about how to create a fantastic work culture?

To create a great work culture you need to apply Organizational Psychology. With that in mind, here are six things you should do.

  1. Establish Trust — This is learned through gradual repetitive experience. Mean what you say. Say what you mean AND DO IT. Not something else. Don’t try to manipulate people which is completely demoralizing and undermining.
  2. Determine Your Culture and show it. Talk with employees. Ask them questions about their perceptions. Make adjustments according to what you hear.
  3. Engage — Including your employees in the above discussions and getting their takes on decision-making is crucial.
  4. Goal Setting — if appropriate. Are there large group changes or small individual changes to be made? Describe them in clear, specific, performance, or result-defined parameters.
  5. S.M.A.R.T. GOALS

Specific — Spell it out.

Measurable — Use criteria that can be observed and measured.

Achievable — It HAS to be attainable. If it’s NOT REALISTIC, it’s NOT A GOAL.

Realistic — The goal is valid for your group’s or individual’s values, purpose and mission.

Timely — Define a specific time frame or deadline to achieve the goal.

  1. Develop Employees. Notice, and provide opportunities and incentives for those who want to go faster, do more, rise above and stand out.
  2. Reward. I’m a behaviorist. This is a biggie! Provide recognition and rewards by privileges, tangible bonuses, and more opportunities.

Ok thank you for all that. Now let’s move to the main focus of our interview. Mental health is often looked at in binary terms; those who are healthy and those who have mental illness. The truth, however, is that mental wellness is a huge spectrum. Even those who are “mentally healthy” can still improve their mental wellness. From your experience or research, what are five steps that each of us can take to improve or optimize our mental wellness. Can you please share a story or example for each.

Step One: Have A Bulletproof Routine That Supports Your Health, Mental Well Being & Goals.

This is what I like to call “walking through the forest.”

To increase your mental wellness, it’s important to have structure in your days, at least most days. Having a sense of going to and from projects, peoples, and activities will give you purpose and meaning.

First, a good day starts after 7–8 hours’ sleep so make sure you have a nighttime routine that allows you enough sleep. Then make sure to include good healthy nutrition including a breakfast that restores sugar balance throughout your day. Also, even if you’re staying home, get dressed and ready to go somewhere, meet someone, or do something. You’re much more likely to feel like going out if you already look the part.

Next, make time for three important factors related to your mental wellness: relaxation and meditation, people, and get in regular progress toward long term goals. This is what we call daily striving. We were made to engage in regular forms of activity. All these forms are related to old survival programs built into the brain that are still with us.

Your daily routine IS your daily story of yourself’, your day and your life — make it a good one with a happy ending because you like the good ROUTINE day you had.

Step Two: Make Relaxation A Priority.

This is what I like to call “cave nap.”

Making time to initially relax is huge when looking at your brain health. Relaxation refreshes your mind. It even boosts your immune system.

Acute focused forms of targeted breathing and/or muscle relaxation reset the body and the mind. Meditation — most days — increases stability and wellbeing, and lowers reactivity and impulsivity. It makes us more patient, serene, calm and relaxed in a both short and long-term way. It makes you safer from things like suicide. It creates physiological, system, and morphologic changes in brain chemistry, nerve communication, and brain volume. These changes help inoculate and buffer humans who are at risk of suicide.

Step Three: Focus On The Right Relationships.

This is what I like to call “the tribe.”

Connection, social connection, family connection, nurturing and bonding are vastly important to your mental wellbeing. Be with your “Git”, your kin, and your friends improves everything from your mood to your ability to deal with stress.

Being in a tribe back in early cave days drastically increased one’s life expectancy and probability of survival. That’s why we’re naturally drawn to others. We all want to be a part of a tribe. We want to find and know our people. We want them to know us. It’s part of our DNA.

Surrounding ourselves with people we like isn’t all that’s important about tribes. When we do good things in a giving, non-transactional way for others in the community, it increases our mental wellbeing. We feel a sense of purpose and belonging.

Engaging in these kinds of “kindness” activities will increase the activity in reward centers of the brain which will make you happy. Because it was important to get humans to do a lot of these things to increase the survival chances of the human race, being kind and nice — focusing on community — is something we’re wired to do. So, it makes you HAPPY!!! Happy to be alive, successful, and having fun doing it.

Step Four: Focus On Results.

This is what I like to call “getting down the road.”

Want to feel good and increase your mental wellbeing? Set a long term goal pursuit and acknowledge your wins along the way.

This is long term growth and change in chapters starting and ending, and new ones starting. Doing all the above things in a ROUTINE DAY, day after day, week after week, and months grow into years and decades will change your life.

It’s in the small, daily actions that we’re consistent with that is where and how human stories unfold. This is how people and their stories evolve from starting careers, job opportunities, adventures, and families. This is the story of those things, as chapters close, new ones around new interests, opportunities, and strengths and capabilities emerge on the horizon in front of us.

All that daily striving and Walking Through the Forest in time gets us to whole new exciting, rewarding and fulfilling places! This provides to humans what the cutting-edge brain science guys call Meaning and Purpose. Having this in our lives makes us HAPPY!!!

Step Five: Rinse & Repeat.

Do these things over and over, faithfully, regularly. Neurological change, which is learning, works by repetition. These behaviors make up a galaxy of survival promoting activities. The human that had the traits to practice them tended to be more successful and more likely to pass on the genes with these desirable traits. These traits are based on and driven by genes we’ve had for 100,00 years and are still with us. They not only create success; their program functions require activity in areas where reward centers are located to make us likely to do them. And it’s this that makes us HAPPY!!!

Much of my expertise focuses on helping people to plan for after retirement. Retirement is a dramatic ‘life course transition’ that can impact one’s health. In addition to the ideas you mentioned earlier, are there things that one should do to optimize mental wellness after retirement? Please share a story or an example for each.

Retirement is what we call long-term striving. We have gotten here after all our life before. It’s then that we start asking ourselves important questions.

What do we want to do now? We are older, wiser, and probably have more time and more money to spend. Essentially, we are more powerful. What have we always wanted to do, but put off? What have we never thought of? Write a book. Do comedy. Start acting.

I went from an Assistant Cameraman and Stand Up Comic to a Clinical Psychologist and a Commercial Actor. And I’ve written two books; Camera Assisting: The Art, The Science, The Zen, and Happiness is For Cavemen.

Let’s take some time and DREAM!!! Now is the time to go beyond self or other imposed limitations on our capabilities. “Oh, you’ll never… Oh, you shouldn’t ever…” Why not??? If we don’t try, we ensure failure. Let’s reinvent, rewrite new and different versions of ourselves.

Above all DO NOT STOP! (Those are the guys that die!)

We’re made to walk through the forest every day. If we continue new versions of our ROUTINE DAY, we have daily striving which is good for us and it boosts immunity. Even better, we get to create new versions of ourselves! We have daily relaxation and social connection — sooooo good for the HAPPY AND immunity. Bodies work harder to maintain themselves if they need to because we are putting demands on them. Days turn into longtime goal realization. All these give MEANING AND PURPOSE — sooooo good for the HAPPY!!!

How about teens and pre teens. Are there any specific new ideas you would suggest for teens and pre teens to optimize their mental wellness?

DON’T COMPARE YOURSELF WITH OTHERS. Hah! Good luck with that with teens. I know that’s much easier said than done. As a teen, you are changing fast, so comparing to others is a way of getting feedback on yourself.

While it’s natural, it’s not often helpful.

The best advice I can give you is to be MINDFUL about focusing on yourself.

If you are doing well, there will be less negative comparison. Find things that interest you. Go with your strengths. Share them with others. Helping others is good for the HAPPY! ENGAGEMENT!!!

Also have friends — a few or a lot, whichever is you. Have structure in your day — activities, school, family gatherings, projects, sports.

Also, sports gets us exercise and builds a value of health, like nutrition, and good sleep — 8 to 10 hours for preteens and teens.

Have RELAXATION — down time counts, but LIMIT SOCIAL MEDIA. This creates undue comparison with people sharing only their best moments. Be realistic about it. Know that they have all the same ups and downs everybody else has, just like you.

Last, take your strengths and interest and make them into a long-term growth as in a goal — getting better at something. This builds positive self-esteem and also, all these things just make ANY human, adult or young person happy.

Is there a particular book that made a significant impact on you? Can you share a story?

Tales of Power by Carlos Castenada.

At the end of the book, Don Juan, a Brujo (sorcerer), who is passing on his mantle in the ways of power to his student (Castenada), brings Carlos to the top of a cliff and tells him to jump.

Another sorcerer, Don Juan’s friend; Don Genaro has brought his apprentice, Pablito, here. Genaro always would howl with laughter at Carlos’s seriousness and bewilderment at the things Genaro and Don Juan were showing Carlos.

Carlos and Pablito are both told to jump. Carlos is terrified and says, “What???!!! That’s crazy!” Don Genaro is rolling on the ground, holding his belly in a spasm of guffawing laughter.

This is about commitment, and doing, and trying. One, why would Don Juan tell you to do something that would destroy you, if he had spent all this time and effort into growing you into a powerful warrior, able to take on, and carry on with Don Juan’s knowledge?

To Don Juan, warriors do not give in, they act, (´A warrior doesn’t just let his death take him. Instead he goes down in a blaze of glory; fighting all the way”).

So here, at the top of the cliff (challenge metaphor) — ‘If you jump, you will not die!”

You are a person of great influence. If you could start a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger. 🙂

Establish a culture if increased HAPPY! Please see above to the 5 Steps to Do to increase your mental health. In my practice I call it the 4 R’S — Routine, Relaxation, Relationships, and Results. This is a valuing of Whole Wellness. It is both physical and psychological. Positive Psychology is the newest emerging field in psychology.

The newest neuroscientific research coming from it points to Happiness, or Subjective Wellbeing as the optimization of mammalian species for greatest successful function and creature and species success. This is the gift I want to give to all of mankind.

Can you please give us your favorite “Life Lesson Quote”? Do you have a story about how that was relevant in your life?

My favorite came from my first mentor, David Shore, when I was an apprentice cameraman in a long past life. David was a distinguished cinematographer, and considered an outlaw by the Madison Avenue execs, but they put up with David for his brilliance. He said, “If something’s worth doing, it’s worth doing shitty.” He loved to call this out across the set with a grin and the execs would cringe.

He meant, don’t hang back from trying and starting new things. Don’t wait till you’re perfect. It’s not realistic. You likely WON’T be any good at first, but if you don’t start in, you’ll never get any better. At the top of the cliff JUMP! After some falling, you will begin to SOAR!!!

God bless him. I’m still in love with him. His spirit charms my soul even now…

What is the best way our readers can follow you on social media?

The best way to reach me is on Facebook @DrFritzHershey or you can always find me on my website at www.fritzhershey.com.

Thank you for these fantastic insights. We wish you only continued success in your great work!


Dr. Fritz Hershey: 5 Things Anyone Can Do To Optimize Their Mental Wellness was originally published in Authority Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.

Melissa Lapides: 5 Things Anyone Can Do To Optimize Their Mental Wellness

Make sure you surround yourself with loving people — if family and friends aren’t supportive and drain your energy, set boundaries.

As a part of my series about the “5 Things Anyone Can Do To Optimize Their Mental Wellness” I had the pleasure of interviewing Melissa Lapides LMFT.

Melissa Lapides is an Integrative Psychotherapist and Trauma Specialist with over 15 years of experience.

She has devoted her life to support people to overcome emotional trauma and heal themselves.

Through her private practice, she has supported hundreds of clients to overcome trauma and she educates practitioners to do the same in her Certification program, SafeSpace.

Thank you so much for doing this with us! Our readers would love to “get to know you” a bit better. Can you share with us the backstory about what brought you to your specific career path?

My own unresolved trauma and mental health issues brought me to this career path. I knew there had to be a way to achieve emotional freedom, and so I deeply immersed myself in every kind of mental health training available to me.

Can you share the most interesting story that happened to you since you started your career?

I once worked in a transitional home at the very beginning of my career and did art therapy with the residents. I had no idea what I was doing and was totally thrown in the with some severe mental health issues. I look back at it now and laugh thinking about how unprepared I was for that experience.

Can you share a story with us about the most humorous mistake you made when you were first starting? What lesson or take-away did you learn from that?

I worked as a school counselor and I would give some of the kids my phone number because I felt like I wanted to provide a deeper level of support. I soon realized it was not okay to work outside of work. The kids were calling me all the time.

None of us are able to achieve success without some help along the way. Is there a particular person who you are grateful towards who helped get you to where you are? Can you share a story about that?

One of my therapists, Patricia Meadows. I have seen many therapists in my life, and she was the one who introduced me to somatic work. It was the first time I saw the clouds part and the sun begin to shine through. I remember leaving sessions with her and really feeling so tapped into the possibility of happiness.

What advice would you suggest to your colleagues in your industry to thrive and avoid burnout?

The advice that I would give to my colleagues would be to make sure that you put the oxygen mask on yourself first. Self-care for mental health practitioners is not negotiable.

What advice would you give to other leaders about how to create a fantastic work culture?

For other leaders, I highly suggest that they work through their own mental health issues and trauma thoroughly. Their work culture is going to reflect any of their own relational issues that they have not processed.

Ok thank you for all that. Now let’s move to the main focus of our interview. Mental health is often looked at in binary terms; those who are healthy and those who have mental illness. The truth, however, is that mental wellness is a huge spectrum. Even those who are “mentally healthy” can still improve their mental wellness. From your experience or research, what are five steps that each of us can take to improve or optimize our mental wellness. Can you please share a story or example for each.

1) Acknowledge your struggles — “I am experiencing anxiety.”

2) Don’t judge yourself — “I am experiencing anxiety and that is okay. I am not broken.”

3) Seek support — Mental health practitioners, wellness providers, and coaches are great options.

4) Make sure you surround yourself with loving people — if family and friends aren’t supportive and drain your energy, set boundaries.

5) Make self-care a priority — allow yourself to rest, take a bath, have a massage, etc.

Much of my expertise focuses on helping people to plan for after retirement. Retirement is a dramatic ‘life course transition’ that can impact one’s health. In addition to the ideas you mentioned earlier, are there things that one should do to optimize mental wellness after retirement? Please share a story or an example for each.

After retirement it’s going to be important to still keep active mentally, physically, and spiritually. Join classes or groups that will feel nourishing, such as: book clubs, art classes, or personal development workshops.

How about teens and pre teens. Are there any specific new ideas you would suggest for teens and pre teens to optimize their mental wellness?

As far as teens and preteens go, it is so important for them to stay away from comparison. I notice when things on the Internet actually make them feel bad about themselves versus inspiring them. They also need to choose their friends wisely, and make sure they are around supportive and nurturing peers versus those who are competitive and judgmental.

Is there a particular book that made a significant impact on you? Can you share a story?

I absolutely loved “The Alchemist”. It is a beautiful story and portrayal of how to follow your purpose and passion. I believe that mental health issues stem from a lack of purpose and passion, as well as unhealed trauma.

You are a person of great influence. If you could start a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger. 🙂

I would love to get trauma education into the masses. I believe the world is never going to change unless we heal, and eradicate, generational and systematic trauma.

Can you please give us your favorite “Life Lesson Quote”? Do you have a story about how that was relevant in your life?

“Be the change you wish to see in the world.” — Mahatma Gandhi

For so long I thought that everything in my environment needed to change in order for me to find freedom and happiness. I went on a lifelong journey of healing to realize that I had the ruby slippers on the whole time, and that the change I was seeking had to come from within.

What is the best way our readers can follow you on social media?

instagram.com/safetraumahealing

facebook.com/melissa.lapides

Thank you for these fantastic insights. We wish you only continued success in your great work!


Melissa Lapides: 5 Things Anyone Can Do To Optimize Their Mental Wellness was originally published in Authority Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.

Author Dr. Bankole Johnson: 5 Things Anyone Can Do To Optimize Their Mental Wellness

Mental wellness is not the absence of mental illness. We are all born with a set of psychological strengths and weaknesses. Unlike some authorities, I believe that some of our weaknesses keep us grounded and “normal” and only need to be understood not “worked out.” Mental wellness also cannot be achieved without a dedicated effort and cannot happen by accident. As an example, if as a psychiatrist I wrote a letter that went like this — “To whom it may concern. In my capacity as a psychiatrist, I am happy to inform you that Mr. Incredibly Capable (a fictitious name) has been certified as being completely mentally well and is peerless in terms of emotional balance, decisions making, and mental fortitude.

As a part of my series about the “5 Things Anyone Can Do To Optimize Their Mental Wellness”, I had the pleasure of interviewing Professor Dr. Bankole Johnson.

Professor Bankole A. Johnson (DSc., M.D.) is a licensed and board-certified physician and psychiatrist, and a leading neuroscientist with expertise in brain wellness and performance. He is a global authority in psychiatry, pharmacology, curbing addictions and personalized wellness. Dr. Johnson recently debuted his “Six Rings” book series (SixRingsBooks.com), which provides clues into the complexity of the brain, how perturbations to it can impair performance, and how it can be healed.

Thank you so much for doing this with us! Our readers would love to “get to know you” a bit better. Can you share with us the backstory about what brought you to your specific career path?

My initial career path was not medicine. I had decided to study the arts and perhaps move on to be a scholar in history and literature. That would have allowed me to branch off and do a law degree. I had received a scholarship to study law and at the young age of 15 years, I was already doing languages at the Catholic University in Paris. My father however insisted I become a doctor. So, I was sent to rapidly study sciences to become a doctor. As I had no strong formal science background, I taught myself and my grades were good enough to have me start medical school at the age of 17 years. I graduated 5 years later and began a path in intensive care medicine. In my last year in University I lived under the bell tower (no joke — this was like something out of the hunchback of Notre Dame) for free so long as I looked after psychiatric patients before going to my classes. I had to do this because both my parents had died suddenly and I was left with no money having previously had a privileged life. The time working with psychiatric patients in the morning, before they saw the doctor, gave me insights into the secret life of people living in an asylum. I think that was my draw to Psychiatry. Along the way, I could not resist getting a Master of Philosophy degree from the University of London in neurological sciences and computational mathematics (I later got inducted into the Texas Hall of fame for Science and Mathematics). My foray into addiction was during my time at Oxford University doing research on brain science. My supervisor gave me the task of “curing” alcoholism for my doctoral degree. I have not succeeded in doing that to this day, but that work has formed the basis of over 80 global patents. Nevertheless, I did get my doctorate, and that was followed some years later by another doctoral degree in general neuroscience. My approach to understanding brain wellness has, therefore, been based on a rigorous scientific understanding of how the brain works in both health and disease. During the course of my career, I have been board certified in addiction medicine, psychiatry, and forensic medicine, the latter having given me the mind of a medical detective to reconstruct how and why some unfortunate act happened. In my new book, “Six Rings,” through the allegorical character, Bastian, I relay some of my interesting life experiences and lessons to inform the reader. The book, although written in a fictional style, is heavily researched for scientific accuracy. In “Six Rings,” Bastian displays his love of music and art (from his original inspiration and training) and brings them to bear to understand the core and individualism of his patients, and how best to assist them with what they might be afflicted with. Bastian believes that the brain needs to be trained to be kept in optimum shape through the right mindset, foods, and interventions.

Can you share the most interesting story that happened to you since you started your career?

There are many interesting stories and some of them are displayed in “Six Rings,” and it is hard to make a choice as to what is the most interesting. One of the stories that stands out was on my trip to South Africa on behalf of the USA government just after apartheid, and with Nelson Mandela as its first black President. During that visit, I traveled to Transkei and experienced a community village of African women who through making beverages for their men folk — who had been sent away to work in the mines during apartheid — had developed high rates of alcohol use disorder. Their children also often had fetal alcohol syndrome. To the untrained eye, these children simply looked a little different, but to an expert it was all obvious. What was truly unique was how inspiring the women were. They had organized themselves into support groups and had built a remarkable community. Alas, with all our technology, we had little to teach them. That visit did however result in an ongoing research project funded by NIH which was twinned with Washington D.C., also which had high rates of fetal alcohol syndrome for entirely different reasons. Clinically, one of my intriguing cases, told in “Six Rings” so I will not spoil it here, is of a patient who states taking a herbal medicine, with dramatic consequences on his behavior and relationships. Working out what that key herbal intoxicant was I believe saved his life and future prosperity.

Can you share a story with us about the most humorous mistake you made when you were first starting? What lesson or take-away did you learn from that?

Medicine is not often imbued with humorous events and most mistakes do not have a good outcome. One of the most humorous was that I had not studied about how to do a particular neurological test in which the patient tracks your finger across the visual field. It’s part of what is called a past-pointing test. Having failed to do my homework and being asked to demonstrate this test in front of class, I improvised, and asked the patient to follow my own nose. Not only did I fall over trying to administer this test but so did the patient, who came to no harm, and everyone burst out laughing. At the time, I felt rather silly and embarrassed. But it was a good teaching moment for me. It taught me to always ask a question if I did not know rather than guess.

None of us are able to achieve success without some help along the way. Is there a particular person who you are grateful towards who helped get you to where you are? Can you share a story about that?

So many people have contributed to my success that it is tough to single some of them out. Perhaps, however, my strongest influence was Professor Philip Cowen whilst I was at Oxford University. Even though I knew I was intellectually fortunate, he pushed and encouraged me. He recognized my loneliness at that stage of my career and was a friend. I remember working with him to get a scholarship to do my doctoral studies. Everything counted on this for my career as I could not fund my own research career. I remember we worked on it on a Sunday just before the submission on Monday. I drafted the project with him. He told me to describe it whilst he typed. We did it once, and as he read it over he turned to me and said, “This is like ‘Mozart’ in science,” and made no correction. We submitted it on that Monday, and later it was announced that I had got the scholarship. After that time, I gained the confidence to write or do anything just once. Even “Six Rings,” like my scientific papers and grant filings, was written just once. Phil Cowen gave me great confidence in myself and my abilities. Of course, like everyone there can be minor mistakes in what I do, but my belief is that the overall message is usually clearly stated and executed.

What advice would you suggest to your colleagues in your industry to thrive and avoid burnout?

There is a well worn adage that you need to do what you love to avoid burnout but I think this is a cliché. My belief is that you need to develop your mind to be a source of constant curiosity, and to get joy from uncovering simple facts. It is through assembling simplicity that complexity develops but at the root, it is important to have a mind that can entertain itself, and grow naturally. In every hour, I religiously take a break after 50 min and use the remaining 10 min to simply let my mind wonder, dream, and create. I think it is also important to have interests outside of medicine, and make a conscious and determined effort to develop those skills. In “Six Rings,” the allegorical character Bastian reveals his love for music and the arts, and indeed, in December, a music compilation of “Six Rings” will be released. Contrary to some people, I do not believe that a holiday away avoids burnout. I believe that the avoidance of burnout is based on balance and that must be strived for in every moment and time. One of my favorite sayings to myself is to ask if my response is “proportional” and I teach my students the art of “proportionality” to negotiate work and personal relationships.

What advice would you give to other leaders about how to create a fantastic work culture?

Many authorities talk or write about how they create an environment that is idealized from some other theory or book. I believe that the best environment is one that is developed through a culture of always seeking to improve in every way. A culture that learns from its mistakes, and that champions the people who work in it. A culture where even the leader would wish to work as an employee because it is rich with opportunity. To achieve that means taking great pains to assemble the “right” people and give them an opportunity to share their own vulnerabilities. This is a continuous task that must be continued, especially when things are going well, as that is the emotional reserve that the team has to draw upon to negotiate any troubled waters.

Ok thank you for all that. Now let’s move to the main focus of our interview. Mental health is often looked at in binary terms; those who are healthy and those who have mental illness. The truth, however, is that mental wellness is a huge spectrum. Even those who are “mentally healthy” can still improve their mental wellness. From your experience or research, what are five steps that each of us can take to improve or optimize our mental wellness. Can you please share a story or example for each.

Mental wellness is not the absence of mental illness. We are all born with a set of psychological strengths and weaknesses. Unlike some authorities, I believe that some of our weaknesses keep us grounded and “normal” and only need to be understood not “worked out.” Mental wellness also cannot be achieved without a dedicated effort and cannot happen by accident. As an example, if as a psychiatrist I wrote a letter that went like this — “To whom it may concern. In my capacity as a psychiatrist, I am happy to inform you that Mr. Incredibly Capable (a fictitious name) has been certified as being completely mentally well and is peerless in terms of emotional balance, decisions making, and mental fortitude. Mr. Capable would make an outstanding candidate for your new colony, and will be able to withstand whatever challenges are placed in front of him. Yours faithfully, Professor Bankole Johnson.” At first glance, this letter might itself seem ridiculous and I would argue no one would take it seriously. Yet, the very same people who would find it ridiculous might harbor a desire to be like “Mr. Capable” or be thought of as such. Hence, a state of complete mental wellness is a goal to strive for, and it is the journey towards it that will bring greater health, understanding, and comfort. There are five practical ways to increase your mental wellness: A) Proper Nutrition — the right brain foods are not only important for wellness but can enhance mood and decisional balance; B) Emotional resilience — this can be achieved through appropriate life coaching, exposure to learning, and striving to achieve; C) Restoration — this is needed to ensure physical balance in the sensory world (e.g sleep, touch, relationships, feel, etc.) as well as optimized physical health; D) Specialized techniques to improve emotional balance which might range from holistic tasks such as yoga and mediation but also can include special equipment like magnetic stimulation and hyperbaric oxygen (as appropriate) and E) Proportionality and balance with the right “stimulation” — which can be achieved through the combination of all these factors, which is described in “Six Rings” as the “Prepare Method.”

Much of my expertise focuses on helping people to plan for after retirement. Retirement is a dramatic ‘life course transition’ that can impact one’s health. In addition to the ideas you mentioned earlier, are there things that one should do to optimize mental wellness after retirement? Please share a story or an example for each.

I am presuming that by retirement you mean individuals over the age of 65 years, and the question is about how to maintain mental wellness in succeeding years. For most people, retirement comes as a shock because it is a sudden cessation. It is important that retirement be planned several years in advance with a change in activities to match. An important connection is family. Whilst the best family life is enriching, one full of strife and consternation is not helpful to mental or any kind of health. It is important to reinforce the key relationships you wish to have continuously, and some might even be new ones, and the key being to determine which ones enrich your life. It is not important to keep every relationship you have ever had. We all change, and with that there is a shift in the friendship or relationship. Most of our relationships need to be re-orientated in retirement, especially to cope with greater interaction and need for support. Diet needs to be optimized for brain health in retirement to prevent mental deterioration from disease. Specific foods are helpful, like nuts, fish, green plants, and a change to a more ketotic diet. Mental stimulation combined with light aerobic exercise prevents brain deterioration. Compartmentalizing stress — this can sometimes be difficult to do with “go getters” but it is important to remind oneself that he or she has been successful and can overcome any of these life issues. For a further elaboration, please follow the “Six Rings” books series.

How about teens and pre teens. Are there any specific new ideas you would suggest for teens and pre teens to optimize their mental wellness?

In teen years, the brain is still developing. It takes to the age of about 25 years for the brain to be in the “right place” and work as a mature brain. Alcohol and drugs of abuse are well documented to slow or arrest brain development. The later you wait before you take alcohol, the better it is for your brain. In teens and emerging adults, there is evidence that increased oxygenation to the brain stimulates brain development. Not only is it important to eat the “right foods” but the emphasis here is also on appropriate exercise and physical wellness. For preteens and children diet and mental strum;ation are exceedingly important. The brain needs to be provided with the right amounts of omega-3 and other essential fatty acids and vitamins. It is difficult to get this right just by food alone and dietary supplements are very useful in children. Trace elements like zinc, chromium, and magnesium that optimize brain help are critical to provide to children as nutritional supplements. Mental stimulation for children is not simply school work but abstract and associative learning from tasks, puzzles, adventures, excursions, exposure to the arts, and the importance of music is often forgotten. There really is evidence that some types of classical, especially Mozart, seems to be particularly good for the brain; however, research continues to find other musical forms that also would be enriching mentally.

Is there a particular book that made a significant impact on you? Can you share a story?

The book with the greatest impact on me is Milton’s Paradise Lost. It is an allegorical take of the importance of making the “right choices.” I read this book earlier in my life but it was not until my 40s that I fully understood the message. I have used this in my own life and teachings to explain that the opposite of free will is not having any will at all, but that free will brings about far more responsibilities. Additionally, it has taught me that change is natural and should not be avoided. Embracing change reduces stress, and increases the chances of fulfillment.

You are a person of great influence. If you could start a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger. 🙂

Thank you for being so kind. I suppose that I have been on a “mission” for most of my adult life. That “mission” is to enrich how we feel about the uniqueness of one another, to create a mind that is balanced and proportional, and to strive for the mental resilience of all humans. If it were a movement, it would be a philosophy that merges individualizing humanistic elements into a force that focuses on the “right balance,” and that treats the brain/mind as a gift to provide everyone with the fullest experience of happiness and belonging.

Can you please give us your favorite “Life Lesson Quote”? Do you have a story about how that was relevant in your life?

“Never give up and stay focused on your dream.” I was fortunate to see a wonderful woman who worked for me overcome a terrifying cancer in the middle of her chest by the strength of her commitment to be there for her teenage daughters. Perhaps she was lucky and had a spontaneous remission but her faith, spirit, and overall positivity even in the face of likely death was awe inspiring. Her lesson teaches me each and every day to dream and wish for what you are striving for as the natural forces of the earth are “listening” to that “energy.”

What is the best way our readers can follow you on social media?

Readers can follow me on Instagram, @sixringsbooks. The best way to understand my ethos is to read the “Six Rings” books series. Every month, I also write an article for Haute Living magazine as well as other scientific texts and materials. Typically, my social media platforms inform on my endeavors, and I hope that some of you will take an interest.

Thank you for these fantastic insights. We wish you only continued success in your great work!

Thanks!!!


Author Dr. Bankole Johnson: 5 Things Anyone Can Do To Optimize Their Mental Wellness was originally published in Authority Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.

Adrian Sullivan of Rockstaws Incorporated: 5 Things Anyone Can Do To Optimize Their Mental Wellness

Be proactive with planning your future. Short-term and long-term goal setting has personally helped me relieve anxiety. Taking accountability for my structure has led to me greatly improving my mental health.

As a part of my series about the “5 Things Anyone Can Do To Optimize Their Mental Wellness”, I had the pleasure of interviewing Adrian Sullivan.

Adrian Sullivan is a former D1 athlete who played football for Temple University, and is now a driven mental health advocate, focusing on mental wellness, nourishment and growth. He is also the co-founder and president of Rockstaws Incorporated (RSI), a black-owned media agency based in Philadelphia. RSI’s mission is to share their stories as successful black men to inspire and empower other young black men and women.

Thank you so much for doing this with us! Our readers would love to “get to know you” a bit better. Can you share with us the backstory about what brought you to your specific career path?

I am from Long Island, New York. My mother’s side of the family is from Babylon and my father’s side of the family resides in Hempstead and Queens, New York. At four years old, my father passed away and as a result, I grew up in a single-parent household. My mom is my rock and always did everything she could to make sure I had everything I could ever need. She instilled belief and confidence in me from a young age. I was also very close with my grandparents and uncle as well. An interesting part of my upbringing was having adopted siblings. I have two adopted brothers and an adopted sister. They are all special needs and have taught me how to have love, compassion and understanding. With a strong family unit, I always felt empowered to be successful. I grew up playing basketball and football. Sports were an integral part of my life and I was determined to be the best student athlete I could be. I loved working hard, competing and proving myself. That sparked me to be a Division 1 athlete at Temple University and take that same work ethic into business.

Can you share the most interesting story that happened to you since you started your career?

The most interesting story of my career was being interview by NBC10 in Philadelphia. I felt that it was great to be able to talk about mental health in the black community and broadcast some of the great things my media company, Rockstaws Incorporated, has been able to do as far as giving back to the community.

Can you share a story with us about the most humorous mistake you made when you were first starting? What lesson or take-away did you learn from that?

The most humorous mistake I made, years ago, was thinking I could keep an accurate book of business in my head. That worked for about a week. I would encourage all business owners to keep a systematic filing system for all of your business contacts. It’s okay to rely on technology and admit that our digital spreadsheets have a much better memory than we do. I have grown to be realistic and to not overestimate myself. Knowing your strengths and weaknesses is key to running a successful business.

None of us are able to achieve success without some help along the way. Is there a particular person who you are grateful towards who helped get you to where you are? Can you share a story about that?

My mom has offered me the most encouragement to be who I am today. I remember my mom being really hard on me when I would get B’s in school and being disappointed. She always believed in me and knew that I was a high-level achiever and expected my best. Not settling for mediocrity or anything but my best effort was a great standard my mom helped set for me.

What advice would you suggest to your colleagues in your industry to thrive and avoid burnout?

I encourage my colleagues in my industry to have a constant focus on learning. When things do not go as planned, do not panic or get frustrated. Instead, be solution-oriented and try to move the needle forward each day. Some days will be better than others and that’s a major part of the game. Dealing with the adversity positively is key.

What advice would you give to other leaders about how to create a fantastic work culture?

In order to create a great work culture, you need to know your company goals and vision first. Once you know who you are, you can bring people on board who share that vision and work as a team. The best work is done when it is done in the spirit of togetherness following a plan. When work has a purpose, the culture is fun and energetic.

Ok thank you for all that. Now let’s move to the main focus of our interview. Mental health is often looked at in binary terms; those who are healthy and those who have mental illness. The truth, however, is that mental wellness is a huge spectrum. Even those who are “mentally healthy” can still improve their mental wellness. From your experience or research, what are five steps that each of us can take to improve or optimize our mental wellness. Can you please share a story or example for each.

Be proactive with planning your future. Short-term and long-term goal setting has personally helped me relieve anxiety. Taking accountability for my structure has led to me greatly improving my mental health.

Asking for help and knowing your resources. When I was leaving Temple University, I was unsure of whether I would go into pursuing the NFL or start my career. I was able to seek the advice of one of my college professors and she helped me land a job with University of Pennsylvania’s Netter Center program as a strength and conditioning coach. That helped me on my path to becoming a mental health advocate.

Control the controllable. Right now, we cannot control the pandemic but we can control wearing our mask, being compassionate, showing gratitude and having a positive attitude. We can achieve great things by focusing on what we can control.

Journaling. I have experienced a great change in my self-awareness by keeping a gratitude journal. It has helped me to be aware of all the blessings in my life and not to harp on the things that are not going well. I have been able to maximize good things happening for me just by focusing my attention in that direction.

Do things you enjoy. Right now, there has been restrictions in many aspects of our lives due to the pandemic. However, we need to find ways to spend time doing what we love to do. An example for me has been checking in with my family and friend via text message, letters or FaceTime. I am a person that likes to go out with my friends and spend quality time. During this time, I have focused on sending appreciation messages to my family and friends. Not only have I felt great in finding new ways to connect, it has also positively impacted my relationships.

Much of my expertise focuses on helping people to plan for after retirement. Retirement is a dramatic ‘life course transition’ that can impact one’s health. In addition to the ideas you mentioned earlier, are there things that one should do to optimize mental wellness after retirement? Please share a story or an example for each.

I would encourage that planning for retirement be an entire lifestyle transition plan. It is easy to focus on just the financial aspect, but envisioning retirement by looking at the entire picture is important. For example, one of my closest friends’ fathers just retired. He is now mentoring and consulting so that he transitions out of a rigorous work schedule smoothly. Maintaining life balance is paramount to mental health. Finding the most optimal way to work and play during retirement can optimize mental health.

How about teens and pre-teens. Are there any specific new ideas you would suggest for teens and pre-teens to optimize their mental wellness?

Advice I would give to pre-teens and teens is to make themselves aware of mental health. The earlier you realize that health consists of many different components, you will be able to take care of yourself better. I would also encourage pre-teens and teens to have a positive outlook. You experience a lot of change at that age and it’s important to know that everything will work out. Lastly, I would let them know to keep good company. The friends you have are the people you will be most similar too — choose wisely as you can.

Is there a particular book that made a significant impact on you? Can you share a story?

A particular book that made an impact on me was The Compound Effect by Darren Hardy. In reading this book, I have learned the power of combining incremental efforts every day to see major results in my life. At the beginning of last year I set out to lose some weight to feel better and be healthier. Using principles from the book, I was able to lose 30 pounds. That weight loss and achievement also helped my mental and spiritual well-being too. I would absolutely recommend the book to any entrepreneurs and people looking to achieve big results.

You are a person of great influence. If you could start a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger. 🙂

I would want my influence to start a revolution of people trying to understand and love each other. As humans, we do not always need to agree with each other. However, I would love to start dialogue where people learn to have empathy for one another. Doing your best to fully see from someone’s point of view is one of the most powerful things you can do.

Can you please give us your favorite “Life Lesson Quote”? Do you have a story about how that was relevant in your life?

“Comfort is the enemy of growth.” We all need to step out of what we are comfortable with in order to be our best selves. Adopting better ways to live is the best way we can see positive changes in our lives.

What is the best way our readers can follow you on social media?

You can follow me on Instagram, LinkedIn, Facebook, Twitter or check out my company at www.rockstawsinc.com.

Thank you for these fantastic insights. We wish you only continued success in your great work!


Adrian Sullivan of Rockstaws Incorporated: 5 Things Anyone Can Do To Optimize Their Mental Wellness was originally published in Authority Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.

Tracee Stanley of ‘Empowered Wisdom Yoga Nidra School’: 5 Things Anyone Can Do To Optimize Their…

Tracee Stanley of ‘Empowered Wisdom Yoga Nidra School’: 5 Things Anyone Can Do To Optimize Their Mental Wellness

Self-inquiry- Don’t be afraid to question your beliefs, especially the ones that you hold dear. Ask yourself: How do I know this to be true? Is this belief moving me towards healing and wholeness or away from it? What am I willing to commit to in order to gain more self-knowledge?

As a part of my series about the “5 Things Anyone Can Do To Optimize Their Mental Wellness”, I had the pleasure of interviewing Tracee Stanley.

Tracee Stanley is the co-founder of Empowered Wisdom Yoga Nidra School, Author of Radiant Rest and Empowered Life Self-Inquiry Oracle Deck. As a radiance advocate, Tracee is on a mission to help people explore their birthright to deep rest and awakened clarity that comes from the spiritual practice of Yoga Nidra.

Thank you so much for doing this with us! Our readers would love to “get to know you” a bit better. Can you share with us the backstory about what brought you to your specific career path?

I was lucky enough to discover yoga at the same time that I started a career in the film industry over 20 years ago. I quickly realized that I was able to stay calm in the midst of chaos and remain energized and focused even during long days of filming. The more I studied yoga, the more I recognized its healing potential and decided to become a yoga teacher.

Can you share the most interesting story that happened to you since you started your career?

I’ve never really looked at yoga as a career, but more of a path. The most interesting thing that I have realized along the way is that no matter who we are- A list movie star or a grocery clerk, we all have the same fears and desires for happiness, safety, and the ability to thrive.

Can you share a story with us about the most humorous mistake you made when you were first starting? What lesson or take-away did you learn from that?

True Story: I was working in the film business and we were all a buzz because we were going to go a movie with the great Marlon Brando. I was standing in the reception area talking to a co-worker and the phone was ringing and ringing. The receptionists weren’t at the desk. I was busy and feeling rushed but I couldn’t’ let the phone just keep ringing so I answered it. A man was on the other end, and I couldn’t really hear him, so very annoyed I was saying hello, hello? Finally, he spoke up and asked my name. I said” Tracee. He said: Patience? Me: No, Tracee Him: Patience? Then he paused. “it’s Marlon Brando’. My take away — cultivate more patience!

None of us are able to achieve success without some help along the way. Is there a particular person who you are grateful towards who helped get you to where you are? Can you share a story about that?

The greatest mentor in my life has been my father. It was by his example of hard work and creativity as an entrepreneur that I have always been inspired. He always told me that I could achieve anything I put my mind to. When he first opened his own insurance agency in the late early 80’s it was unheard of for a Black insurance salesman to open his own agency. Many people at the company he worked for told him he would fail. He believed in his capacity for success and was not willing to let others limiting beliefs dictate what was possible for him. He envisioned his success and he created a path towards it. This is the lesson I carry with me and share it with others in my coaching and teaching.

What advice would you suggest to your colleagues in your industry to thrive and avoid burnout?

Rest. Rest. Rest! This applies to everyone. We have to reclaim our birthright to deeply rest. Not just on vacation, but on a daily basis. Whether it is 15 minutes or longer, giving ourselves permission to get still, letting the full weight of our body be supported and close our eyes for a period of time is important. During the time of lockdown many people realized just how exhausted they were when they were forced to be still. Hopefully, we have all realized the power of rest and that we can actually be more efficient when we are rested. Practicing yogi techniques like Deep Relaxation or yoga nidra are very effective at providing deep rest in 15–20-minute sessions.

What advice would you give to other leaders about how to create a fantastic work culture?

To have a mission statement that includes diversity, inclusivity, and a safe work environment for all. Leaders should hold themselves accountable to live up to the goals and intentions that they have set and encourage others to speak up when they see things slipping without fear of being punished. To create a workplace that fosters collaboration as opposed to competition. Acknowledging those who work with you and letting them know that you see their value and potential. Being honest and kind.

Ok thank you for all that. Now let’s move to the main focus of our interview. Mental health is often looked at in binary terms; those who are healthy and those who have mental illness. The truth, however, is that mental wellness is a huge spectrum. Even those who are “mentally healthy” can still improve their mental wellness. From your experience or research, what are five steps that each of us can take to improve or optimize our mental wellness. Can you please share a story or example for each.

  1. Improve your sleep hygiene. Set a consistent time to go to bed each night and stick to it.
  2. Daily Mini-Reset Practice. Set three alarms morning, afternoon and evening. When the alarm goes off take 3 minutes to focus on your breath. Watch the navel rise and fall. Feel the breath becoming smooth and even. Do this 3 times per day to reset the nervous system and clear the mind.
  3. Morning Gratitude. Remembering what you have to be grateful for is a powerful way to begin your day. Upon waking, spend 3 minutes writing list of what you have to be grateful for.
  4. Compassion- Developing a practice of compassion first for yourself and then for others will help you to heal and to become a source of healing for others.
  5. Self-inquiry- Don’t be afraid to question your beliefs, especially the ones that you hold dear. Ask yourself: How do I know this to be true? Is this belief moving me towards healing and wholeness or away from it? What am I willing to commit to in order to gain more self-knowledge?

Much of my expertise focuses on helping people to plan for after retirement. Retirement is a dramatic ‘life course transition’ that can impact one’s health. In addition to the ideas you mentioned earlier, are there things that one should do to optimize mental wellness after retirement? Please share a story or an example for each.

Many people that I have worked with who are in retirement either know exactly what they want to do with their time and are excited or they are fearful of the unknown. The most important part of retirement is planning. Not just for finances but how you will use your energy and time which are our most valuable resources. What I have noticed most is when people feel rudderless ( at any age) they seem to be more prone to anxiety and depression. As we get older there may be a sense of running out of time to do all the things that we want to do. If we have been overly identified with our job it may be hard to let go because we feel that we have lost a part of ourselves. I believe that we all have a life’s purpose that is most times different from your career. If we can gain clarity around our purpose then that will inform how we can spend our time and energy in retirement with things and people that are nurturing, bring us joy, and allow us to be of service in some way. When live a life of purpose it doesn’t matter if we are a CEO or retired, we are fulfilled, and that allows us to thrive.

How about teens and pre teens. Are there any specific new ideas you would suggest for teens and pre teens to optimize their mental wellness?

Teens have such busy schedules and social lives. There is a lot of busyness and not a lot of time for self-reflection. I feel that this pace of life with social media and constant distraction sets a pace for our nervous system that is unhealthy. Teens need time and space for stillness and quiet, to be able to process difficult emotions and experiences. Time in nature is important. Having a way to release built-up energy through yoga, exercise, dancing or hiking is great. Keeping a journal has also been an invaluable resource for many teens I have worked with. Learning to meditate or practice deep relaxation techniques is very helpful as it can teach kids how to self-regulate and bring themselves into a place of balance when they are feeling anxious and stressed.

Is there a particular book that made a significant impact on you? Can you share a story?

Way of the Peaceful Warrior by Dan Millman was a life-changing book for me in my early twenties. It shifted my perspective on how I saw life and my birthright to be joyful independent of circumstances. Shortly after reading the book, I found myself in a foreign country where I had been living for months. Everything that I owned had been stolen including everything that I had been tirelessly working on for months. But instead of being devastated, I knew that the loss of everything had no bearing on my intrinsic value. I had an inner wealth that no one could steal. And in fact the experience was a gift that changed the course of my life and lead me to yoga and a career in Hollywood as a filmmaker.

You are a person of great influence. If you could start a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger. 🙂

I feel like I am already part of the movement of Rest as a practice. I teach these practices of Deep Relaxation and yoga nidra to people all over the world and they share them with their friends and family. There are many others out there teaching about the need for Rest and doing less. That is the movement, it’s happening now.

Can you please give us your favorite “Life Lesson Quote”? Do you have a story about how that was relevant in your life?

My favorites are not quotes but questions, because inquiry into our own truth is powerful.

What three lessons are you tires of learning?

Once I answered that question I created a plan to remind how not to keep learning them and dug deep to figure out why I had to keep learning them.

What is the best way our readers can follow you on social media?

Follow me at @tracee_stanley on instagram or traceeyoga.com

Thank you for these fantastic insights. We wish you only continued success in your great work!

Thank you!!!


Tracee Stanley of ‘Empowered Wisdom Yoga Nidra School’: 5 Things Anyone Can Do To Optimize Their… was originally published in Authority Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.

Lee Braun of Perspire Sauna Studio: 5 Things Anyone Can Do To Optimize Their Mental Wellness

Taking the time to connect with close friends and family is essential for not only mental health, but research says close connections are the number one factor in determining life longevity — even more important than genetic factors, lifestyle considerations like smoking and drinking, or dietary considerations.

As a part of my series about the “5 Things Anyone Can Do To Optimize Their Mental Wellness” I had the pleasure of interviewing Lee Braun, CEO, President and Co-Founder of Perspire Sauna Studio.

Lee Braun has served as the CEO, President, and Co-Founder since the franchising company was formed in 2017. Along with those roles, he’s the Managing Partner of the three Corporate Perspire Sauna Studios located in Southern California. Braun earned his BA from Michigan State University at the Eli Broad School of Business and prior to Perspire, he has an eight-year background in commercial construction and development. He has served as project manager for large-scale projects for various Las Vegas Casinos, UCLA, University of Michigan, and LAUSD. He’s an avid infrared sauna user and spends his free time traveling and making wood furniture.

Thank you so much for doing this with us! Our readers would love to “get to know you” a bit better. Can you share with us the backstory about what brought you to your specific career path?

I’ve always been a fan of different wellness options like saunas, massages, beauty care — really anything that allows me to set aside some intentional time for myself. When the opportunity came along in 2010 to join my now business partner, Ken Arsenian, in growing this completely new type of business — I jumped at the chance. Infrared saunas as a standalone business was unheard 10 years ago. But in my gut, I knew it was the right move; even despite the odds being stacked against us. In 2010 the we had the US recession, hardly anybody knew what infrared saunas were, I didn’t have the experience for the job, etc. Even knowing all of that, I still quit my job in Michigan at the age of 24 and drove out across the country to begin a new journey. When I arrived I quickly began running our first studio in Costa Mesa, CA. Going from construction management of multi-billion dollar properties, to customer service and small team management was an adjustment but I quickly fell in love with my new path — it afforded me the opportunity to apply hospitality and care into my daily life. I remember a Guest named Jennifer who thanked me for having a business like this for people. We faced many challenges early on, but it’s compliments like those, from the early adopters, that assured us and kept us going.

Can you share the most interesting story that happened to you since you started your career?

My partner, Ken, and I have always dreamed of growing Perspire. But we were unsure how and what was the best way to do so.

One summer we were hanging out on the beach. I remember it was a beautiful sunny day in July 2017, on the Newport Peninsula. It was on this day we decided to franchise Perspire. We drew it up on a piece of graph paper (I always use graph paper notebooks — I have hundreds of them). And we outlined how we were going to get started and take the next big step in growing our business. For years Perspire members and friends asked how they could get involved and we knew franchising was the answer. I’m pretty sure we didn’t know then how big of a moment it truly was — but that day in the California sun will always be remembered.

Can you share a story with us about the most humorous mistake you made when you were first starting? What lesson or takeaway did you learn from that?

When we first started franchising and decided to go to our first trade show for franchising. The Perspire Team all flew out to Las Vegas, our Franchisee Tiffany flew out from Atlanta and we had a nice new booth setup with electronics and visuals. We were so excited but apparently we didn’t include the word “infrared sauna” anywhere on our displays. To make matters worse we didn’t have any photos of what our studios actually looked like. Everyone thought we were selling infrared saunas. It was a humbling experience to say the least but we learned to refine our message to be as clear as possible and really help describe our business to the possible franchisees who had not heard of Perspire.

None of us are able to achieve success without some help along the way. Is there a particular person who you’re grateful too for helping get you to where you are? Can you share a story about that?

My inspiration on how to navigate life comes from my 82-year-old grandfather, Barry. He has truly been such a source of support for me in my journey and has taught me so many lessons about just being himself. My brothers and I strive to be as kind and generous as he is to his community. He is always friendly and there to provide a helping hand. My grandfather is relentless in his pursuit of helping others and often has to be restrained from helping his neighbors shingle their roof, trim their trees, or remove a 500lb cast iron stove from their basement.

What advice would you suggest to your colleagues in your industry to thrive and avoid burnout?

One of the decisions that helped me avoid burnout, during COVID, was immediately making the decision with our Team to talk as a group — daily. In fact, it was so effective that we continue to do it to this day. I am fortunate to have a Team where we could all be there for each other not only professionally but personally. During March, April and May months, when the COVID outbreak began, we really experienced true teamwork and for that I’m truly grateful. We adopted similar, daily communication outlets with our Franchisees during this time too. To give them a space to connect, voice their needs, concerns, ideas or just to say hello. All of our Studios closed due to the government mandate but we as a Team we’re not disconnected, we were intentional with our Team and truly prospered in communication together. I’m really proud of how the entire brand and all the stakeholders rallied around each other during this uncertain time. It’s probably what I’m most proud of when I think of Perspire.

What advice would you give to other leaders about how to create a fantastic work culture?

We have a few practices in place that are conducive to a healthy lifestyle. For one, our team has access to incredible infrared sauna sessions and we encourage our teams to use infrared frequently. We’ve also set up partnerships with other local health and wellness based companies and studios where our staff can drop-in to any class such as spin, boxing, H.I.I.T., floats and/or yoga as we believe it’s important that everyone has access to a variety of ways to make themselves healthier both physically and mentally.

We also have semi-flexible work hours at our headquarters, allowing our employees to feel empowered in managing their time and in taking care of themselves. This leads to a greater feeling of autonomy and an overall better quality of life.

It’s really important to be mindful about what we are putting in our bodies as it greatly affects our gut and brain health and therefore how we are experiencing the world throughout the day, performing at work and engaging with others. Whenever we are doing our weekly group lunches, whether they be out at a local restaurant or catered in, we choose establishments that offer organic, vegetarian, vegan and gluten-free options to accommodate everyone’s individual dietary needs and so they can make choices that will positively impact their wellness and make them feel their best.

At corporate, in our weekly Monday all-hands meeting, we each go around and share something we are grateful for and something we are anxious or stressed about, allowing each other to open up and center ourselves in gratitude. This leads to more empathy and compassion for another. It sets a really good tone for the week.

Ok, thank you for all that. Now let’s move to the main focus of our interview. Mental health is often looked at in binary terms; those who are healthy and those who have a mental illness. The truth, however, is that mental wellness is a huge spectrum. Even those who are “mentally healthy” can still improve their mental wellness. From your experience or research, what are five steps that each of us can take to improve or optimize our mental wellness? Can you please share a story or example for each.

I love that mental wellness has become a more open topic than it has been in recent years. Especially during these trying times, taking the time to focus on mental wellness is so important. Meditation is one of the most universal ways to clear your mind and calm the proverbial noise around us.

Taking the time to connect with close friends and family is essential for not only mental health, but research says close connections are the number one factor in determining life longevity — even more important than genetic factors, lifestyle considerations like smoking and drinking, or dietary considerations.

It’s been challenging or impossible to go to a gym during the pandemic, but a few times a week I make sure to go for a run or do a circuit workout outside. Sometimes it’s hard to get started but I never regret a good workout after the fact.

Of course an infrared sauna is the perfect sanctuary for mental relaxation. Similar to going for a run, a Perspire sauna session always helps to clear my mind. Lately, I’ve been using the Calm App inside the sauna for some extra guidance on clearing my head and getting into that positive mindset.

Gratitude Journaling has been a new COVID pastime for me to help me stay sane. Taking stock of all the great people in my life, the gifts I’ve been given, and hope for the future helps me reset my mindset in just ten minutes. Everyone has something they can be grateful for no matter how difficult things currently are and this is a great way to constantly remind yourself of things.

Much of my expertise focuses on helping people to plan for after retirement. Retirement is a dramatic ‘life course transition’ that can impact one’s health. In addition to the ideas you mentioned earlier, are there things that one should do to optimize mental wellness after retirement? Please share a story or an example for each.

Staying engaged in hobbies and physical activities, continuing to learn, and regular infrared sessions are great things to optimize mental wellness after retirement. We have a lot of older retirees, particularly at our Orange County studios that come in multiple times a week, as it not only gets them out of the house, but is keeping their heart healthy, metabolism active, improving the appearance of their skin, and easing muscle soreness and joint stiffness.

How about teens and pre-teens. Are there any specific new ideas you would suggest for teens and pre-teens to optimize their mental wellness?

Now more than ever, amid the pandemic, it’s critical that young adults engage in community-based activities and sports that fill them with joy. The connection you share with others and in-person, face to face socialization is becoming more and more important as the use of social media increases. I encourage those to start early with a meditation practice to further help cultimate greater self-esteem and build internal confidence going into those often challenging teenage years of being the subject of external pressures and stress.

Is there a particular book that made a significant impact on you? Can you share a story?

We have a library at our office of all our favorite books but my favorite business book is, “How to Win Friends and Influence People” by Dale Carnegie. The title prevented me from reading it for a long time but it’s a classic book that I heavily subscribe to it’s messaging on how to treat people — I read it every year. My favorite story from that book is how Abraham Lincoln learned there is always a better way to get your point across than to use criticism.

You are a person of great influence. If you could start a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger. 🙂

I feel incredibly grateful to be offering infrared sauna therapy in a more accessible way. In growing, we’re really incubating a moment toward alternative wellness solutions here at Perspire, making infrared sauna and color light therapy available to diverse communities across the country and globe. It’s been a very rewarding journey already and I’m so excited to see our dreams come to fruition. I love being a part of the inner healing that alternative wellness can provide people, especially those who are looking for something more than mainstream practices. Essentially, anyone can benefit from infrared saunas and because it’s effortless, there’s no reason not to try it and see how your body benefits.

Can you please give us your favorite “Life Lesson Quote”? Do you have a story about how that was relevant in your life?

“The People Are the Plan” is a mantra I repeat often to help myself adjust my focus. Taking care of your people — your team, your customers, your family — is the entire point. If I ever feel lost I ask myself “Who can I help” and that generally helps me set my priorities straight.

What is the best way our readers can follow you on social media?

You can follow the Perspire Sauna Studio brand on Instagram and Facebook. @perpsiresaunastudio

Thank you for these fantastic insights. We wish you only continued success in your great work!


Lee Braun of Perspire Sauna Studio: 5 Things Anyone Can Do To Optimize Their Mental Wellness was originally published in Authority Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.

Gabrielle Czaja: “5 Things Anyone Can Do To Optimize Their Mental Wellness”

Movement — Create a regular movement ritual or routine. That’s crucial for mental well-being. It does not have to be rigorous fitness. Walking, cycling to work, dancing, yoga, gentle stretching — anything that increases your heart rate and enhances your turn-over of breath will clear your mind and energize you. A movement or fitness ritual anchors your body and mind, anchors your day, and regulates your vital systems. It is something that you’ll look forward to, that your body will look forward to and want to count on.

As a part of my series about the “5 Things Anyone Can Do To Optimize Their Mental Wellness” I had the pleasure of interviewing Gabrielle Czaja, PT.

Gabrielle Czaja, PT is an award-winning physical therapy and healing practitioner in Washington, D.C. skilled at combining the art and science of physical therapy with the Alexander Technique, a body-learning method that enables her clients to work in partnership with their bodies. Gabrielle’s practice is based on her fundamental belief that the body is a vehicle for full enjoyment in each and every moment, while also being a powerful anchor and refuge that offers support and grounding during times of stress. She earned a BA in Biology from Bucknell University, an MPT in Physical Therapy from Hahnemann University, is a certified teacher in the Alexander Technique, and has over 30 years of experience. You can visit her website at GabrielleCzaja.com.

Thank you so much for doing this with us! Our readers would love to “get to know you” a bit better. Can you share with us the backstory about what brought you to your specific career path?

I really feel like being a physical therapist and an Alexander Technique teacher is a calling. It certainly is for me.

I grew up surrounded by the values of education and service. My parents valued education for education’s sake, my father with a Ph.D. in organic chemistry and my mother with an M.S.W. in psychiatric social work. I always knew I would go to graduate school and practice in a profession that required my intellect and my passion.

My parents, as Boy Scout leader and Girl Scout leader, modeled community service. They consistently volunteered in other capacities too, as did I. Our experiences in service to others taught me to value the uniqueness of each individual. I developed a particular desire to help people who were in pain.

In high school I found a library book called So You Want To Be a Physical Therapist. This one book in a series on many professions stood out to me. I just liked the sound of it because it was about helping people solve problems with their bodies. From that point on, that profession was always in the back of my mind.

I spent my college years studying science and tuning my body for high performance as a competitive long-distance runner. Biology and chemistry gave me the scientific book learning of the human body, and being an athlete gave me the in-body experience of how the human body moves and functions. In fact, I was awarded the best senior female athlete, and many years later I was inducted into the Athletic Hall of Fame at Bucknell University, my alma mater.

Graduate school for physical therapy (PT) was a dream come true for me. In the 1980s it was exceptionally competitive to get into PT school. There were less than 10 graduate programs in the country. I’d been accepted into Hahnemann University, which has since become part of Drexel University in Philadelphia.

Then early in my career as a physical therapist, I sustained an injury and became a patient like those I was trained to treat. I was lucky enough to have access to excellent medical care, and yet I still struggled to heal. At this same time, I saw the same problem in some of my patients. I was trying to help them recover from complex pain issues and return to their full lives, restored and whole. Perhaps I was idealistic as a new professional, but I was frustrated with the emphasis in the 1990s on teaching people how to live with pain rather than recover and move beyond pain. A colleague suggested I try the Alexander Technique to help me address my own injury. On the first day of an introductory workshop, I committed to train as an Alexander teacher. I understood immediately it was a missing link for both myself and my patients. Alexander Technique is body-mind education that is unique in how it helps us enjoy improved postural support, recover from injuries, improve our breathing, and promote a level of self-efficacy applicable in all areas of our lives.

Can you share the most interesting story that happened to you since you started your career?

I consider my PT degree program the beginning of my career. A few specific experiences with professors have stuck with me all these years and have profoundly shaped how I work with my patients.

Two particular experiences with Dr. Mary Watkins, Professor of PT, served as bookends to my graduate school experience. She took an interest in learning about me as a person from my first interview for the program and never lost sight of the whole me through graduation. In the interview she looked beyond the transcripts and recommendations and asked me questions that drew out my story and revealed my character. She sensed something in me that was worth taking a chance on. By my final examination review, she knew me and was confident in her assessment. She affirmed my worth as a professional and sent me out into the world with my graduate degree in hand.

Somewhere in the middle between those bookends I had an epiphany when another professor taught the crucial lesson that Dr. Watkins obviously knew. His name was Dr. Zarro from the medical school who taught us PT students some basic medicine and doctoring content. He made a profound and lasting impression on me when he said: “If you let the person tell their story, they will tell you what’s wrong with them.” You have to hear someone’s story to help them heal.

Those moments were in the late 1980s. In recalling those moments now, I’m reliving them as though they were yesterday. Those moments inspired and enlightened me. They affirmed my core values. I’ve always held the stories of those moments in my heart. Their impact on me expresses itself continuously as I work with my clients. I listen to their stories. I learn about them as people, beyond their symptoms and pains. I believe I was always that kind of a person even before I got to school. That’s why I was attracted to the profession of physical therapy. That’s why Dr. Watkins and Hahnemann University wanted me. Until telling you this story now, I didn’t fully appreciate the arc of how all these experiences have come full circle to embrace me and affirm my life’s work.

Can you share a story with us about the most humorous mistake you made when you were first starting? What lesson or take-away did you learn from that?

This question kind of stumps me because of the field I’m in. If I make a mistake with a patient, it’s not funny. Patients seeking physical therapy are in pain.

People are often attracted to my practice because when they’ve gone to other practitioners, either their physical ailments haven’t gotten better or they even felt worse. That’s not to say their other therapist made a mistake. Not every exercise or program works for every person. The key is for the physical therapist to customize the treatment for the patient, which can only be done if the therapist hears about what the patient feels.

When I ask these patients, “Well, did you talk to your PT about it?” they typically they say “no.” They sense they can talk with me and that I’ll listen. I ask questions that go beyond the obvious symptoms. As I learned in PT school, I listen for their stories. I’ve learned to end every session by asking my patients, “Was this helpful? If something doesn’t feel right, please tell me. We can create a different path to your wellness.” That openness is essential.

Sometimes the perceived mistakes of a PT are simply the limitations of PT itself. I saw those limitations in the early years of my career, and so I pursued certification in the Alexander Technique (AT). The pairing of PT and AT provides the opportunity for optimum recovery from injury in order to return to one’s best life. Physical therapy treatment tends to focus on the point of pain. Alexander Technique is movement re-education for the best functioning of our whole self. With both, we learn that what is happening in the injured area fits in to how we move as a whole person. These two disciplines together offer a complete approach to human development, human movement, and human function.

Everyone’s body has different strengths and vulnerabilities. In medicine, the approach is to fix something that’s broken. I have never come from that place. With the Alexander Technique, we start on the foundation of the strengths. One of my Gabrielle-isms is “Our job is to set up the conditions so your body can do what it knows how to do, which is heal.”

None of us are able to achieve success without some help along the way. Is there a particular person who you are grateful towards who helped get you to where you are? Can you share a story about that?

John O’Neill, at the time the primary physical therapist for Penn State and all its athletic teams, was probably the most important person in my life to get me started in my profession.

During my years between college and graduate PT school, I volunteered as a physical therapy aide for John. When beginning to build his private practice he discovered that his administrative assistant was stealing from him. She had control of the checkbook and was writing checks to herself. He immediately fired her and made me the office manager. So there I was, running the office, handling all the administrative work, putting people in whirlpools, demonstrating exercises. I was doing everything except the clinical physical therapy work. John was an extraordinary role-model in how he connected with his patients and helped them achieve their goals. It was an amazing experience for me, learning how to start and run a private practice even before I got to PT school.

What advice would you suggest to your colleagues in your industry to thrive and avoid burnout?

Volunteer. It’s my pure and simple advice.

I’ve discovered when I volunteer, I learn about people in ways I can bring back into my clinical practice. Volunteering helps me appreciate the privileges that I have. It teaches me humility. In a deeply spiritual sense, volunteering is like the foot washing service in the Episcopal and other Christian churches. It strengthens my commitment to an attitude of service.

Volunteering helps you avoid burnout because it gets you moving into the greater sphere of the community. You’ll feel more connected. You’ll find that for all the giving you do, you actually receive a lot in return. The saying is so true that when you give back to your community, you feel better.

If you can, volunteer outside your PT specialty. Whether it’s a food kitchen, a senior center, or within a faith community, getting out of your normal day-to-day activities switches your brain to a new track. You’ll learn something new and get a fresh perspective. For example, I’ve been an active member of my church for many years and I have also volunteered with a non-profit organization that mentors youth and builds community through cycling.

If you’re not ready to do something totally different, consider volunteering your PT services in a different setting. When I was in physical therapy school, I spent my summer break as a PT aide on the White River Indian reservation in Arizona. The adventure of the new place and people with different customs was not only educational but also rejuvenating.

Volunteering offers us the opportunity to live the mandate to love one another. It’s a powerful reminder of what really matters in life. I think no matter how committed we are to our craft, no matter how good we are at our craft, we can never go wrong by returning to the basics of why we started our practice in the first place. Every physical therapist went to PT school because they want to help people. Being connected to that purpose is the best way I know of to thrive and avoid burnout.

What advice would you give to other leaders about how to create a fantastic work culture?

To be a good leader, first and foremost create the foundation of a psychologically and emotionally safe place. People will organically be inspired to excel and be good team players. When they feel supported and safe — safe to learn, safe to take risks and offer new ideas, safe to make mistakes, safe to concentrate, workers maximize their potential. This is the bedrock of a successful organization.

A safe environment requires boundaries — not just mental and emotional ones, but also physical boundaries.

Looking at physical boundaries, consider how in the 1990s open workspaces were thought to facilitate collaboration and communication. Imagine yourself in one of those low-walled cubicles, or even no cubicle at all. You don’t necessarily feel at ease. You don’t have the opportunity to concentrate. You don’t have the opportunity to learn and work at your pace and in your style. You’re feeling “on” all the time. That’s not the way to foster communication. It’s superficial. As a good leader, foster communication by creating a space where people feel comfortable.

I’m concerned about the shift to telework right now and what the pandemic is doing to expectations about the workplace. I’m concerned not only about the isolation, but also about the burden that people have now, working from home in rooms that are also their bedrooms, kitchens, living rooms, and dining rooms. They don’t have the right ergonomic set up. In many homes, individual family members don’t have a dedicated work/school space in which to concentrate, they don’t have the privacy to perform their best. There’s no marked beginning and end to the workday. In the early days of the pandemic, one of my clients shared with me what her daughter said to her: “You’re not working from home, Mom. You’re at home, trying to work.”

Some people enjoy telework and have always worked from home or have often exercised the option to do so. Right now, and in the foreseeable future, working and schooling from home are the only options for many people. I don’t think we really know yet what the long term impact will be on our health and well-being. Certainly, after more than 6 months, people are feeling the stress of being isolated from co-workers and attached to screens all day in less than ideal working and learning conditions. Currently we have to accommodate this unusual situation in order to stay sane and get through the day.

Unfortunately, we are burying the chaos in our bodies. The lack of boundaries can increase people’s stress levels and even precipitate anxiety and depression. It affects their relationships with their families, their friends, and themselves. And of course, it affects their work performance.

If you want to be a good leader and inspire people to excel at their craft, create an atmosphere with good boundaries. Set boundaries for yourself to lead by example. Encourage and insist upon boundaries for others. Give people permission to turn their phones off and their computers off at the end of a workday and when they’re on vacation. It’s an idealistic vision of leadership, but I think it’s more possible than what people may think.

Ok thank you for all that. Now let’s move to the main focus of our interview. Mental health is often looked at in binary terms; those who are healthy and those who have mental illness. The truth, however, is that mental wellness is a huge spectrum. Even those who are “mentally healthy” can still improve their mental wellness. From your experience or research, what are five steps that each of us can take to improve or optimize our mental wellness. Can you please share a story or example for each.

I believe that mental wellness has its source in feeling at home in one’s body, being fit and healthy, and enjoying movement. This takes practice.

We have busy schedules, families to tend to, projects to complete, and limits to our energy. We need to choose to care for ourselves. I suggest you create wellness rituals in your lives so you can function at your best through these daily demands. Even more important, these rituals build a reservoir of health that you can draw on when extra stressful situations and even emergencies arise. Here are the 5 things you should include in your wellness rituals:

Movement — Create a regular movement ritual or routine. That’s crucial for mental well-being. It does not have to be rigorous fitness. Walking, cycling to work, dancing, yoga, gentle stretching — anything that increases your heart rate and enhances your turn-over of breath will clear your mind and energize you. A movement or fitness ritual anchors your body and mind, anchors your day, and regulates your vital systems. It is something that you’ll look forward to, that your body will look forward to and want to count on.

Develop a habit of embodied movement. That’s when you are aware of yourself as you move through space, not only when performing fitness or recreational activities, but more importantly in everyday movements.

The Alexander Technique is an excellent means for learning how to be simultaneously engaged in the world and in touch with your body, whether walking, standing, or even sitting to eat, work and learn. We learn to marry what we’re thinking and what we’re sensing with what’s happening in our bodies. With Alexander Technique, you learn how to improve your postural awareness, breathe better, and enjoy a sense of ease, coordination, and power.

Water — Don’t wait until you’re thirsty to drink water. By then, you’re already dehydrated. We perform at our best when we are properly hydrated. We move better, we think better. While the amount you need varies by your weight, age, and activity levels, a good starting point is to drink half your body weight in ounces of water daily.

Sleep — You’ll find you sleep better when you are well hydrated and move your body on a regular basis. Good sleep creates a positive cycle. You want to get up after a good night’s sleep and start your day. You have the energy to move. You have a positive outlook on life.

Time outdoors — You don’t have to go on arduous outdoor adventures like wilderness hiking or mountain climbing. Simply take time to be in nature and notice the beauty around you. Sense yourself as part of something greater. The article in Greater Good Magazine “How Being in Nature Can Spur Personal Growth” speaks of three different studies that report on the positive impacts of being out of doors, even briefly! In one study, adults aged 60–90 who went for brief walks weekly with special instructions to be aware of their experience of awe demonstrated a higher sense of social connection and positive emotions than the control group who walked the same amount but with no instructions about awe.

Community engagement — I come back to the value of volunteering. Give it a try. It gets you out of your routine and stimulates different parts of your brain, which is needed to be mentally healthy. One of my favorite memories is working at my church’s rummage sale. The first time I did this, someone came to me at the check-out counter to purchase a dress I had donated. I still recall, more than 25 years later, how thrilled I was because it had been a favorite dress of mine, and here I got to meet the person who wanted it. Even today, this experience still provides joy and energy; I get a bit of a brain boost remembering this satisfying experience.

Much of my expertise focuses on helping people to plan for after retirement. Retirement is a dramatic ‘life course transition’ that can impact one’s health. In addition to the ideas you mentioned earlier, are there things that one should do to optimize mental wellness after retirement? Please share a story or an example for each.

One gentleman who has been an Alexander Technique student of mine for many years recently retired. He is now healthier and more in touch with his body than he was when he was younger. He’s as mentally agile running a nonprofit now as he was during his career in high-powered institutions. What is really wonderful is that when I first met him, he had a difficult time learning how to do a simple stretch or exercise. With Alexander Technique lessons, he is aware of his body, is more adept at having good postural control and learns exercises more easily. He’s my poster child for retirees: moving, volunteering, and enjoying life.

If you’re just starting retirement, consider taking a series of Alexander Technique lessons. It is an easy, safe way to get connected with your body, especially if fitness and movement have not been part of your life. A lesson is a joyful experience; you’ll feel lighter and more at ease with yourself. My students, especially those who are retired, speak of how good it feels to experience a sense of wholeness from within themselves. When you feel that deep connection with your physical self, your mind clears and it becomes easier to discern the path to the next chapter in your life!

How about teens and pre-teens? Are there any specific new ideas you would suggest for teens and pre-teens to optimize their mental wellness?

Pre-teens and teens often don’t feel like they have much control over their lives. It’s a tumultuous time, easily stirring up physical, mental, and emotional distress and confusion. Here are my recommendations:

Provide them with Alexander Technique lessons.

  • Alexander Technique is a bridge between well-being and learning how to learn. (Judith Kleinman, Alexander in Education pioneer). It helps pre-teens and teens understand that how they sit, stand, walk, and think has an impact on their long-term fitness and ability to manage stress. It equips them to be more effective and successful in academics, athletics, and the performing arts. Learning how to not be distracted by body/mind tension in a learning environment is invaluable. In her book, “Alexander in Secondary and Tertiary Schools” Judith explains that Alexander principles invite the opportunity to experience “…full stature and a confident approach to life and learning”, and that a teen learns how to “cope more easily with their fears and the ups and downs that life throws at all of us.”
  • Teenagers have always struggled with posture, and the increase in sitting in front of a computer all day without the normal movement afforded in a school building makes life radically more challenging now. AT private lessons or in a classroom or online class is the most effective means for learning good postural awareness. This is key to mental functioning. If they’re sitting hunched over, their breathing is compromised and their brains aren’t getting optimal oxygen. When they learn to be embodied, they can check themselves: “Do I have the best possible postural support to read, write, think, and perform to the best of my ability?” Pre-teens and teens are also on their phones constantly with their heads and shoulders bent over their devices. This is an important activity for them (even more so now that they have less contact with their friends), and so they need a method for using their devices without harming themselves. An added benefit of Alexander principles is that because kids are developing their skill set with an Alexander teacher, the tension between parents and their children about posture disappears.
  • Embodied movement provides all youth and young adults with a sense of agency and helps them maximize their full potential as happy, mature individuals. What could be more important in human development? The principles of Alexander Technique teach us how to manage ourselves in the moment. During the time when brain development is humming along and the self-awareness part of the brain is not yet fully developed, learning Alexander principles as a young person offers an invaluable life-skill: self-awareness of the whole self, not just a cognitive strategy that is only brain-based. This means they can manage stress more easily, enjoy a sense of agency and confidence in complex social situations, and handle test and performance anxiety. This skillset is especially helpful for kids who are not athletically inclined.

Get the kids outside!

  • As detailed in Greater Good Magazine article “Six Ways Nature Helps Children Learn,” there are many benefits from spending time in the great outdoors: improved attention, stress relief, enhanced self-discipline, increased engagement, creativity and social connections. Their physical fitness may improve, even if they’re not running round, playing sports, or going for long hikes. Think about what happens in your body when you go outside after being in the office or house all day. A spontaneous release of your breath happens, especially on a beautiful spring or autumn day. This is your respiratory system letting go of stale air that builds up from long-term sitting and focusing. Getting the kids outside is especially important now with virtual schooling from home and no designated recess time. While they’re focusing in a smaller physical space than a classroom and spending more time on a small computer screen, their bodies and minds are trying to function with a narrow field of attention. This smaller field increases tension in their bodies and impairs their breathing and thinking. Going outside expands their field of attention and releases stress.

Is there a particular book that made a significant impact on you? Can you share a story?

I go back to So, You Want To Be a Physical Therapist that I studied for my high school book report. One of the things that impressed me about that book was the problem solving aspect of physical therapy. The symptoms for back pain or a shoulder injury can be consistent, however the art of healing has its source in how those symptoms occur in each unique individual. My job is to apply my understanding of the person and scientific expertise to craft a strategy for helping this unique person recover. My innate sense of this was exciting to me, even as a teenager. Physical therapy seemed to have the perfect balance of science and people. I also liked that this profession is a hands-on practice. I’d always loved to tinker with my bicycle. In high school I liked shop class. I like building things and using my hands. This book showed me how PT is a blend of helping people, thinking on my feet, using my hands, and being challenged to solve complex puzzles in the human body.

You are a person of great influence. If you could start a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger. 🙂

I want every child in America to have Alexander Technique lessons from the moment they begin their formal schooling. For the first five years of our lives, we learn and grow with our bodies. As infants, we explore our world by putting things in our mouths and crawling around. As we continue to develop, we like running around and being at the playground on swings and slides. I still recall my amazement watching my niece and nephew in their early lives; they played for 12–14 hours a day! They were learning. When formal schooling begins, there is classroom time and recess time. This metacommunicates that our bodies are separate from academics. Alexander Technique teaches us how to learn, and that embodied learning is the basis for success in all spheres of life.

Why am I so passionate about this? Our bodies are the containers for our souls, and we need to take care of them. I think if we learn from an early age how to be embodied, we enjoy a greater sense of agency in our lives. This goes back to what I was saying earlier. When we feel at home in our bodies, we feel safe to learn, grow and mature into our fullest selves. We know how to handle difficulties. We can take in joy and participate in the joyful things around us with our whole selves.

Several pioneers in the UK have successfully established Alexander Technique as a key component in the basic curricula of primary, secondary and university and graduate-level education. While there are a few schools with Alexander principles integrated in primary and secondary curricula, the US more typically teaches Alexander Technique only at the university level, and only in the performing arts departments.

If every child has an opportunity to learn the principles of the Alexander Technique, that would be such a profound change in every single person’s wellbeing. It would make personal development and growing up so much easier. Regardless of raging hormones, the pandemic, divisive politics, or other difficulties, everyone would have a way of taking a few moments any time of day to pause and say, “Okay, here I am. There’s my breathing. There are my feet on the floor. Here I am in my body. I don’t like what’s going on, but I have a means whereby I can manage myself in this moment. And that’s good. I’m anchored.”

Can you please give us your favorite “Life Lesson Quote”? Do you have a story about how that was relevant in your life?

“Not everything that counts can be counted, and not everything that can be counted counts.” (William Bruce Cameron, Informal Sociology: A Casual Introduction to Sociological Thinking, 1963.)

For me, this statement speaks to celebrating the uniqueness of each individual. I believe the body is the story of a person’s life. I teach my clients to become embodied — aware of and respectful of their bodies. I listen to their stories. That’s how I help them heal and maximize their potential. A body is as unique and unquantifiable as the whole person it contains. The person’s individual story and potential is what counts.

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https://www.linkedin.com/in/gabrielleczaja/

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Gabrielle Czaja: “5 Things Anyone Can Do To Optimize Their Mental Wellness” was originally published in Authority Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.