Written by Dione Knight, Physiotherapist Dione Knight is a dedicated physiotherapist with over 35 years of clinical experience and a unique perspective as a long-hauler recovering from Long COVID. As the founder of Long Covid Physio, she combines her expertise and lived experience to support and advocate for patients navigating the complexities of post-viral conditions. Brain fog is a common complaint for those with Long COVID. This term, however, grossly devalues the impact cognitive issues have on the life of a "Long Hauler." Brain fog is not only disabling, but it steals your trust, your energy, and challenges your sense of self and the person you identify as. Discover some ways to help improve Long COVID brain fog. “COVID-19 isn’t just a lung condition—some of the most severely affected patients are those with brain complications.” –  Prof. Benedict Michael, University of Liverpool What is brain fog? Brain fog, in its simplest form, is an inability to think clearly, affecting your ability to perform daily tasks. I remember when I was pregnant, feeling like my head wasn’t as clear as usual and being a bit forgetful. However, brain fog is so much more than a lack of clarity and forgetfulness. Long COVID brain fog can turn a highly educated and competent individual into someone with the ability of a primary school child. What does brain fog look like for a Long Hauler? Brain fog is so much more than a simple definition tossed around flippantly by the medical fraternity, the media, and the general population. Unlike my experience with my self-limiting pregnancy brain fog, this time around, there was a permanence to the symptoms, and it goes so much deeper than a lack of clarity and absentmindedness. The brain fog I am talking about disrupts your sense of self. It plants the seeds of hopelessness, and it renders you incapable of leading the life you once knew. Memory issues Before contracting long COVID, I was known by all my friends for being highly organized. I knew everyone’s birthdays, addresses, and phone numbers without having to look them up. I knew what was going on in all my friends' lives and was able to see outside my own life and relate to others with ease. I could study and retain information to a university master's degree level. I could do more than one thing at once and had the ability to sit down, concentrate, and finish a task without being distracted. I could navigate technology, read an academic article, and remember its contents with ease. However, that is no more. My memory is poor. I frequently wonder if I am developing early-onset Alzheimer’s. I spend an inordinate amount of energy on remembering things. This involves repeating things in my head until I can take action or put them in the diary to do at a later date. If by some chance I get interrupted by a family member, phone call, etc., then that task is gone. Sometimes I recall it later, sometimes not until someone else asks me if I did the task. I have endless lists I cross off and rewrite obsessively. I check and recheck to make sure I haven’t forgotten to do something and use up an inordinate amount of energy just to function. Reduced thinking speed The pace of thought is slowed. This not only affects your ability to get things done efficiently, but it also means participating in life is a challenge. I simply can’t process information like I used to. I frequently have to ask people I interact with to go at a slower pace and explain assumed steps. I often find I am still thinking about the first thing they said, and they are already up to step 3. It takes me three times as long to complete my work as it used to, and I am exhausted even though I have achieved very little. It is hard to keep up with conversations socially. I find the conversation moves quickly from one thing to the next, causing me to get lost or become overwhelmed. I find the energy required to socially engage is huge. The simple act of thinking of something to say to keep the conversation flowing is so tiring. The resultant fatigue is exhausting and frequently prohibits me from finishing a task, only to then have to start all over again. When I resume, I often can’t remember where I left off. I feel like all I do is go around in circles. Poor focus and concentration ability I have difficulty with focus and concentration, and I frequently wonder if I now have attention deficit disorder. I look around the house some days, and I have moved from one task to the next, with nothing completed and everything in chaos. I spend my life now in last-minute speed completion, where once I was organized and left nothing to the last minute. I also find my mind wandering during conversations once my tolerance is exceeded. Writing this piece has taken me 7 months. When I have to concentrate for longer than 60 minutes, I become agitated and need to get up and do something else that requires no thought, comforting myself with a familiar task, or simply resting. Difficulty learning new skills Unfamiliar tasks and learning new tasks were difficult beyond belief in the early days of the illness. Before contracting Long COVID, I could learn anything I put my mind to. Now, it doesn’t matter how hard I try; I cannot do it. Two years ago, I paid a web designer to do my website. All I had to do was write the content, and he would make it look pretty. Doesn’t sound that hard, even to me. Still, to this day, that task is beyond my capacity. On the priority list, it is low. Altered auditory and visual processing I later discovered that a large part of my memory issues was related to difficulty with my brain processing visual and auditory information. In the early days, if visual and auditory information were delivered simultaneously, such as in a movie, I had no hope of remembering anything. If I watched a movie and was asked the next day anything about it, I could not tell you one thing about it, not even the title. Sometimes I could remember the theme, but other times, nothing. If I watched it again, bits would come back to me. Since having therapy, this has improved, and the other day, I noticed I could easily catch my family up on a series we were watching if one of them missed an episode. I have also learned that when I move from one space to another, my memory is disrupted. So, if I have something to remember and move from one room to another to write it down or take action on it, I will forget what I am doing by the time I get to the other room or get distracted by something else I need to do. I find I am constantly repeating what I need to remember until I get to the piece of paper to write it down or can take action. At best, if I forget what I needed to remember, I will go back to the previous room or place I was when I started to take action to jog my memory. But usually, it is lost until something jogs my memory again. As a result, I miss appointments, pay bills late, and forget to buy presents. Visual snow Visual snow is the primary symptom of Visual Snow Syndrome (VSS), which is a neurological disorder caused by abnormal processing of the brain’s visual and sensory pathways. It is not an eye problem. For me, visual snow was like I had not cleaned my glasses. No matter how much I cleaned them, everything was still blurry, like I was looking through a snowstorm. Some days, the snow was present all my waking hours, and other days it was linked to cognitive fatigue. I still get the snow, but much less frequently, and it has been helped significantly by neuro-optometry and retraining my brain to process visual information again. Reading and writing issues In the early days of Long COVID, I “felt” dyslexic. Reading and writing were a huge challenge. I would misspell words, use the wrong words, not see words in an email or document, leave out sentences, and write sentences twice. If I read back my written work the next day, it would make no sense. I would check my work three times before it was submitted for review, only to have it come back covered in corrections, as if I had thrown it together with no regard for attention to detail. Even as recently as yesterday, my daughter had her wisdom teeth removed. I was provided with the quote some 8 weeks earlier. It told me everything I needed to do. Yet yesterday, I realized I hadn’t rung the health fund nor paid the oral surgeon’s bill. Talk about last minute; she was on the operating table when I finally paid the bill. Visual pursuit issues Early in my illness, I was unable to hold my gaze on one line of text in a book and follow it to the end before moving my eyes to the next line. My eyes would jump all over the place, making it not only hard to follow what was going on, but also causing me to forget what I had read in the two lines before and have to go back and re-read what I had already read. Hence, my speed of reading and comprehension were affected. I also found I did not have the stamina to read. A page or two, and I was done; all the words just turned into word salad and made no sense. Altered visual fields As part of my brain fog treatment, I consulted a behavioral or neuro-optometrist. As part of the assessment, my visual fields were evaluated. Not only were they smaller, but they were also different from side to side and not oriented symmetrically. This was particularly problematic when I was driving, as things, namely cars and people, would seemingly jump out of nowhere. I was constantly having to check, double-check, and triple-check before changing lanes, approaching a pedestrian crossing, etc. Altered perception of space When I realized I was seeing the world in 2D, that blew my mind. How could a person with two operational eyes not see things in 3D? Well, that was what was happening and still does, but to a lesser extent. My whole world had flattened. I found it difficult to judge spatial depth or locate myself in space. This was part of my memory issues too. As a result, I would run into things and trip over my own feet regularly. I also felt disoriented, like I had very mild vertigo at times. Again, through some crazy eye exercises, I have been able to restore this, and now I see the world with some depth. Reduced reading ability One of the most confronting moments in my Long COVID recovery journey was the day I had my reading age assessed. I think I have had two or three cries during this illness, and this day was one of them. At the optometrist, they have a machine with a reading piece on the screen. You start reading, and the machine tracks your eye movements. At the end of the piece, you are asked a couple of comprehension questions. Afterward, the optometrist showed me the results. The lines tracking my eyes went forward in 4–5-word lots, then backtracked 2–3 words, repeating this pattern for a couple of sentences. Then I would jump back a couple of sentences and reread. I remember doing this because something in the sentences before was required to make sense of what I was reading, and I had forgotten that, so I had to go back and reread the piece to make sense of it. I was told I had the reading age equivalent of an 8-year-old. To see this unfold before my eyes was confronting, to say the least. I had been experienced at reading academic papers and researching at a university level, and now I was barely capable of reading at a primary school level. I remember bursting into tears hearing this news. I knew I had some deficits, but I didn’t realize they were that bad. No wonder it was taking me so much energy to function with simple tasks and taking me 4 hours to do what would normally take me 1 hour to do my work. Speech difficulties I experienced both spoken language and physical speech difficulties. The spoken language issue involved using the wrong word, even though it was clear in my mind what I wanted to say. I would sometimes say a word that was similar in sound to the one I wanted, but with a very different meaning. Instead of saying “he was aggressive,” I might have said “he was aggrieved.” I would lose my train of thought mid-sentence and have to ask others to remind me of where we were up to. Sometimes, I knew what I wanted to say in my brain but was unable to connect to my mouth to say it. Other times, I was unable to find the words to express what I wanted to say. I would stumble on words, or others would fill in the word for me, or I’d be able to describe what I wanted to say, and someone else would then say the word. For example, let’s take a potato masher. I would say something like, “You know the thing you use to mash the potato.” I knew what I wanted and what I wanted to use it for, but I could not think of what it was called. The physical speech difficulties were my biggest challenge in the early days. I lost my ability to project my voice. I spoke so softly that people could not hear me. Speaking on a phone call was exhausting and resulted in me being so short of breath that I spent hours recovering. Speaking and eating were similar. I still don’t fully understand what the issue was, however, with months of speech therapy, walking around the house sounding out S, F, Z, V, Sh, Th, and making sounds akin to a whale, among many other strange noises, my voice returned, and my breathing partway recovered. Planning issues My patients tell me about their difficulties with planning. This issue is not just about remembering to plan, but also about the actual difficulty in doing all the steps required to complete a task. While most of us don’t like cooking a meal at the end of a long day, if we have to, we can cognitively do the task. For Long Haulers, cooking a meal is not only beyond them physically but also cognitively. Most of us have never thought about the steps it takes to make a meal, because planning is a skill most brains possess, even at some basic level. Cooking a meal, for example, involves many steps: deciding on what you want to eat, checking if you have the ingredients, writing a list of what you need to buy, going to the shops to buy the ingredients, and following the recipe steps to culminate in a meal ready to eat. Most people get overwhelmed at the first step, or their energy levels mean they can’t complete the task. As part of physical rehabilitation, I do this, and I spend time working with my patients using a skill called “chunking down.” This is where you break big tasks into all their smaller parts. If it is still overwhelming, then you break it down further. What used to take you 2 steps might now take 10 or more. By breaking tasks into smaller, more manageable sizes, it saves energy both physically and cognitively and enables the person to be able to do some or all of the steps, rather than the task being all-consuming, leaving them unable to do anything. These small steps then build to become bigger steps and pave the path to recovery. Disorientation On a few occasions, I have become disoriented in both space and time. This doesn’t happen very often now and mostly occurs in unfamiliar environments, such as shopping centres. I remember coming down the escalator of a department store and feeling paralyzed and terrified. I could not remember the way out or see the way out. I felt like I was in a high-walled maze, going around in circles. This was a place I had been to many times in my life. Fortunately, I was, however, able to recognize that I was disoriented. I then made slow movements in a grid-like pattern until I could see something familiar, eventually finding the exit. Terrifying. When I am disoriented in time, I can say the date or look up a date, but I don’t register how far away the date is. Recently, I kept saying the current month’s name, but it didn’t register in my brain that it was the current month. That being said, there was something that didn’t sit right with me; however, I could not work out what it was. Then, about 3-4 days later, I realized I was in that month, and everything else fell into place. Reduced capacity for social interactions Socializing or carrying on an intelligent conversation is almost impossible. Most of us take for granted the ability to listen, understand, and simultaneously formulate a response while interpreting incoming information to the brain and tuning out unnecessary background information like noise, lights, smells, and body discomfort. With brain fog, the pace of processing is slowed, and as such, you lose track of the conversation because it has moved on by the time you process it. Formulating a question and interjecting at a socially appropriate time is not possible, and the inability to filter unnecessary information makes for an exhausting experience. These issues make returning to work for some extremely difficult if their job involves a lot of meetings or face-to-face interactions. What does brain fog have to do with my other symptoms? There are many symptoms that you might not think of as being linked to "brain fog." They include: Severe headaches Disturbed sleep Racing heart Dizziness Fatigue Blurred vision Sensitivity to noise Sensitivity to light Mood changes: anxiety, depression, feeling stuck, and unmotivated As you will learn in upcoming articles, some of these symptoms can be associated with other conditions that occur with Long COVID, such as POTS and dysautonomia. However, both POTS and dysautonomia can affect the blood supply to the brain and cause brain fog. Sign up to be notified when my next article is out, or follow me on LinkedIn . What does brain fog have to do with physical rehabilitation? As a physiotherapist who works with those living with Long COVID, and someone who personally lives with the disease, I understand firsthand that brain fog has quite a bit to do with our physical capacity. The fog is closely tied to physical exertion and cognitive exertion. Managing these is essential when building your physical tolerances for upright postures and cognitive tolerances. If you push yourself too hard, physically or mentally, your brain fog is likely to worsen, and vice versa: pushing too hard cognitively can worsen your physical capacity. The good news is that your body gives you signals and displays signs alerting you when you are overdoing it. We have, however, mostly learned to tune out these signs or push through them. Sometimes the signs don’t show on the outside until it’s too late; however, there are things our body does that are a bit like a canary in the mine, and these signs can alert you to when you are overdoing things before you necessarily feel them. Much of my work involves educating patients on what to monitor, pacing effectively, managing daily physical exertion, and teaching people how to safely exercise again. Everything you have learned about exercise no longer applies when it comes to PEM (post-exertional malaise) and dysautonomia, but once mastered, I have found, both personally and with my patients, that improvements in both physical capacity and brain fog occur. You are not alone If you have Long COVID brain fog, you are not making it up. Your brain is working differently, and that is real. Please know you are not alone, and there are things you can do to help. Understanding Hopefully, if you live with someone who has Long COVID brain fog, you can now understand a bit more about what brain fog might look like for them. Brain fog is not just being a bit forgetful or not thinking clearly. It is an incapacity to function cognitively to do basic tasks that others take for granted. Looking ahead In future articles, we will explore the causes of brain fog, how to manage it, and the importance of pacing and exercise. We will move on to other topics such as PEM, dysautonomia, and POTS, and you will learn how these all relate and what you might be able to do to help your recovery. Want to know more? If you want to book a consultation, please contact me to discuss your needs. To register for updates or to let me know about topics you might like covered, please click here . Follow me on LinkedIn , and visit my website for more info! Read more from Dione Knight Dione Knight, Physiotherapist Dione Knight is a trailblazer in physiotherapy rehabilitation for individuals living with Long COVID. After developing the condition in 2022 and facing significant physical and cognitive challenges, she integrated methods from chronic pain, fatigue and trauma care, redefining rehabilitation for this population. Her pursuit of knowledge led her to collaborate with leading researchers, blending their insights with her lived experience to innovate new approaches. Recognising the scarcity of resources, Dione founded Long Covid Physio to support, educate and empower those affected. Her mission is to provide compassionate, evidence-based care that optimises quality of life and function for individuals navigating the challenges of Long COVID.

Written by Tarrent-Arthur Henry, Mental Wellness Specialist and Advocate Tarrent-Arthur Henry, known by the pen name Tarrent ‘Authur’ Henry, is a devoted husband and stepfather to two exceptional young men. The founder of 'Righteous Uplifting Nourishing International, Inc.,' a 501c3 Non-Profit Organization, he passionately leads its global mission to empower individuals to achieve their dreams. We live in a world where silence can speak louder than words, and where what we try hardest to hide often shapes us more than what we choose to reveal. Late at night, when our minds drift and defenses fade, the unspoken truths we’ve locked away often whisper back to us, reminding us that we can run from our secrets, but never fully escape them. This article explores why we keep secrets, what they cost us emotionally, mentally, and spiritually, and how, even through the lens of modern psychology and ancient biblical wisdom, freedom often begins when we dare to bring what’s hidden into the light. “I hear the secrets that you keep / When you’re talking in your sleep.” – The Romantics The universal weight of secrets Every person alive keeps secrets. Some are small and harmless; others are heavy and deeply personal past mistakes, hidden fears, regrets, or unspoken longings. In The Secret Life of Secrets, psychologist Michael Slepian reminds us that secrets don’t just sit quietly in our minds; they live in us. They aren’t passive facts but experiences that actively shape our thoughts, emotions, and sense of identity. Slepian explains something profound: the harm of secrets doesn’t usually come from having them, but from the mental burden of holding them. The act of constantly suppressing them can create stress, isolation, and even physical exhaustion. So, secrets become less about what we hide from others, and more about what we carry within ourselves. When the mask slips: Talking in your Sleep The lyric by The Romantics captures this vulnerability: that even when we intend to keep silent, our subconscious keeps speaking. Slepian describes how secrets often emerge in unexpected ways through our body language, emotional reactions, or even in dreams and slips of the tongue. These aren’t accidents; they are reminders that the mind naturally seeks coherence and wholeness. Even the parts of us we try to silence eventually find ways to be heard. Late at night, when we’re half-awake or talking in our sleep, the truths we’ve tried to bury might rise to the surface, reminding us that what we repress still shapes us. The psychological cost of hiding One of Slepian’s most striking findings is that the act of concealment, not necessarily the secret itself, is what weighs us down. Keeping a secret can make us feel alone, distracted, and mentally exhausted. The constant vigilance it requires steals our attention and joy. And it doesn’t stop there. Even secrets we keep from ourselves, truths we deny or refuse to confront, can silently erode our mental health. As the psalmist wrote centuries ago, “When I kept silent, my bones wasted away through my groaning all day long” (Psalm 32:3). Long before psychology, spiritual wisdom recognized that silence can wound us deeply. Why we keep secrets Slepian’s research shows that people keep secrets for complex reasons: to avoid shame, protect relationships, or preserve self-image. Often, it feels safer to carry a burden alone than risk exposure. But ironically, this isolation increases the weight of the secret. What begins as protection becomes a prison. And over time, what we hide doesn’t just remain hidden; it starts to define us. The Bible’s perspective on hidden things Biblical wisdom doesn’t shy away from the reality of secrets. Instead, it invites us to see them differently not as evidence of unworthiness, but as opportunities for healing.“For nothing is hidden that will not be revealed, nor is anything secret that will not be known and come to light.” (Luke 8:17)These words aren’t meant as threats, but as an invitation to freedom. Light doesn’t shame; it heals. And Psalm 139 beautifully reassures us: “Before a word is on my tongue, you, Lord, know it completely.” Even what we fear to speak aloud is already known, and still, we are loved. Secrets and self-awareness Slepian suggests a surprising truth: our secrets can reveal what matters most to us. For example: If you hide your struggles, you likely value strength and independence. If you conceal a deep longing, it shows what your heart truly desires. If you suppress doubts, it means faith is deeply important to you. Listening to what we hide can become a path to self-discovery. It helps us understand our fears, values, and deepest needs. When we dare to listen Imagine, instead of fearing what might slip out in the dark, we dared to listen. Slepian encourages reflection: simply acknowledging a secret, even privately, can lift its weight. The burden is lessened when we move from constant suppression to gentle acceptance. These whispers in the dark aren’t threats; they’re invitations: To face wounds we’ve hidden. To name desires we’ve denied. To speak truths we’ve silenced. The role of confession and connection Both modern psychology and ancient faith traditions affirm this: honesty with others can transform us. James 5:16 teaches: “Confess your sins to one another and pray for one another, that you may be healed.”Slepian’s research aligns with this: people who share secrets with trusted confidants feel lighter, more connected, and less burdened. What we think will isolate us often becomes the bridge that deepens connection. The freedom of light Imagine carrying a stone in your pocket everywhere you go. Over time, you barely notice it, but it still weighs you down. Secrets are like that stone. The longer we carry them alone, the heavier they feel. Slepian describes the relief people experience after sharing a secret, not because the situation changes, but because they’re no longer alone with it. Bringing secrets into the light frees our minds and opens our hearts. Practical steps to begin If you’re ready to explore your own secrets, consider these gentle steps inspired by Slepian’s work and spiritual reflection: Reflect privately: Ask, “What am I afraid would happen if others knew this?” Write it down: Putting it on paper makes it concrete and less overwhelming. Pray or meditate: Offer your truth to God, trusting His love exceeds your shame. Share with someone trusted: Choose someone compassionate, not critical. Be patient with yourself: Self-acceptance is a journey, not a moment. A final reflection The lyric “I hear the secrets that you keep when you’re talking in your sleep” points to a universal truth: even when we try to hide, our hearts keep speaking. The Secret Life of Secrets reminds us that what we keep hidden shapes our minds and hearts more than we realize. Scripture reminds us that light brings healing, not condemnation. So tonight, when your mind is quiet and your heart whispers its hidden truths, dare to listen. You might find that what you feared would break you is the very thing that can set you free.   Follow me on Facebook,   Instagram , LinkedIn , and visit my website  for more info! Read more from Tarrent-Arthur Henry Tarrent-Arthur Henry , Mental Wellness Specialist and Advocate Tarrent-Arthur Henry, known by the pen name Tarrent ‘Authur’ Henry, is a devoted husband and stepfather to two exceptional young men. The founder of 'Righteous Uplifting Nourishing International, Inc.,' a 501c3 Non-Profit Organization, he passionately leads its global mission to empower individuals to achieve their dreams. He is also a best-selling author and poet. Henry serves as a Pastor, Chaplain, Mental Wellness Specialist, and advocate. And holds certifications as a Coach, Speaker, Teacher, Trainer, and Facilitator with Maxwell Leadership.

Written by Wendy Ann Marquenie, Inner Genius Global/Author and Creator Wendy Marquenie is a published author, creator of Genius & His Friends, and passionate advocate for inspiring young minds to develop creativity, resilience, and self-belief. With a background in personal development and education, Wendy empowers families and educators to nurture the next generation of leaders. A practical guide for parents and educators on how to help children build real, lasting confidence. In a world of constant comparison and rising pressures, kids need more than praise; they need tools, strategies, and daily habits that empower them to trust themselves, take risks, and grow through challenges. Why confidence in childhood shapes a lifetime of success Confidence is more than just feeling good about yourself; it’s the foundation for trying new things, bouncing back from failure, and stepping into leadership roles later in life. Confident children are more likely to speak up, take healthy risks, and pursue their goals with enthusiasm. In a world full of comparison and criticism, building authentic confidence is one of the most valuable gifts we can give our children. The confidence crisis in kids today Many children today face constant comparisons, both in real life and online. Social pressures, unrealistic expectations, and fear of making mistakes can chip away at their self-esteem. Without strong confidence, they may hesitate to try new things or believe in their own abilities. What real confidence looks like True confidence isn’t loud or boastful, it’s quiet, steady self-belief. It’s the trust a child has in their ability to face challenges, learn new skills, and handle setbacks with grace. Confidence grows with experience, encouragement, and the understanding that mistakes are part of the journey. How adults help shape confidence Children often borrow confidence from the adults around them. When we offer genuine encouragement, celebrate effort over perfection, and model self-acceptance, kids start to build their own inner strength. Confidence isn’t built in a single moment; it’s formed in hundreds of small, supportive interactions over time. 7 benefits of raising confident kids Greater willingness to try new things Stronger social skills and friendships Higher academic and personal achievement Resilience in the face of setbacks Healthy risk-taking and independence Increased emotional intelligence A positive outlook on life and learning The 10 essential strategies to build lasting confidence in kids 1. Celebrate effort, not just success Praise the hard work, not just the result. Confidence grows when children see that trying matters as much as succeeding. 2. Encourage healthy risks Support children in stepping outside their comfort zones. Every new experience strengthens their belief in themselves. 3. Let them solve problems Resist the urge to fix everything. Guide them to think through challenges and come up with solutions on their own. 4. Model confidence in yourself Share moments when you doubted yourself and how you worked through them. Children learn confidence by watching how you handle uncertainty. 5. Focus on strengths Help children discover what they’re naturally good at, whether it’s storytelling, problem-solving, or creativity, and build on those strengths. 6. Teach positive self-talk Replace “I can’t do this” with “I can’t do this yet.” Teach children to speak kindly to themselves and believe in their abilities. 7. Normalize mistakes as learning tools Talk openly about mistakes. Frame them as stepping stones to mastery and growth. 8. Encourage leadership opportunities Give children responsibility in small ways, helping with family decisions, leading a group activity, or teaching younger peers. 9. Limit comparisons Help children focus on their personal growth rather than measuring themselves against others. Remind them that everyone’s journey is different. 10. Be their safe place Offer unconditional support and love. Knowing they have a soft place to land makes children more willing to take risks. Daily habits that strengthen confidence Encourage journaling, gratitude practices, physical activity ,and hobbies that allow children to express themselves. These daily routines form the building blocks of lasting self-esteem. Start building unshakable confidence today Confidence isn’t something we’re born with; it’s something we grow, step by step, conversation by conversation. With the right guidance and encouragement, every child has the potential to believe in themselves and pursue their dreams. Start today and help your child see the unstoppable potential they already hold inside. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Wendy Ann Marquenie Wendy Ann Marquenie, Inner Genius Global/Author and Creator Wendy Marquenie is a passionate advocate for personal development and empowering young minds. After years of teaching dance and discovering her own potential through Bob Proctor's teachings, Marquenie created The Genius Books, a series designed to help children understand their thoughts, build confidence, and unlock their inner genius. As a published author and creator of educational resources, Wendy is dedicated to inspiring the next generation to imagine, dream, and succeed. Her mission: Cultivating the mindset for success from a young age.

Written by Sophie Reyer, Author Sophie Anna Reyer is an Austrian author of multiple theater pieces and publications. She was born in Vienna, Austria. Reyer discovered her various profound talents in the arts at a young age as a child prodigy. "Think logically!" How often did you hear that in school? And admittedly, some of us probably rolled our eyes at that sentence even at the age of eight. Because, as we all know from an early age, despite our common sense, our brains are often tricked by false assumptions and conclusions. For example, just because the street is wet doesn't necessarily mean it's raining. When we approach the analysis of our human emotions, it becomes even clearer: we humans aren't just made up of cognitive abilities; irrationality is also an important aspect of our lives. One thing is certain: people with lower logical abilities are more likely and more frequently at risk of failure in life. Errors in logical thinking can have tragic consequences the Chernobyl accident, for example, was also due to "illogical" conclusions by the control center personnel. But how beneficial is it to outsource important tasks like managing a nuclear power plant to artificial intelligence? Will a robot actually act and make decisions more logically than we humans? The term "Before one can answer whether AI can beat humans in 'logical thinking,' one must first clarify what one actually means by 'logical thinking.' There are various possibilities, and whether the computer or the human will have the edge depends on which definition one chooses. Roughly speaking, one can say: the narrower the definition, the greater the advantage for the computer. For example, chess has very rigid rules, so the scope for creative ideas is severely limited. (For example, one cannot simply invent new pieces.) In such situations, the computer is unbeatable. The other extreme can be found, for example, in problems in mathematical research. Although mathematics is also organized according to rigid rules (the rules of logic), these rules allow so much freedom that a human, with their experience, intuition, and creativity, can solve problems that are currently far beyond the reach of artificial intelligence," says Manuel Kauers, renowned mathematician and head of the Institute of Algebra. One thing is certain: if the world were to be controlled by an algorithm, such a system would save a lot of time and money, but at the same time, millions of jobs would be lost. New competition If we believe the theories of some economists, humans may soon become useless, as most of their tasks can be performed more easily and efficiently by robots. Evil tongues claim that unoptimized humans will soon no longer be of any value. While 3D printers and robots will replace the cheap labor from developing countries that still manually manufacture shirts today, only a few employees will be needed at travel agencies, as we primarily purchase our airline tickets via smartphone, and so on. Stock traders are also at risk, as stock trading is now largely done by computers. Perhaps soon, we won't even need police officers or lawyers once a good app is invented that can precisely measure brain regions and their waves, because when we lie, we use different regions in our heads than when we tell the truth. While we're not there yet, it's not unlikely that functional MRIs will soon be able to function as lie detectors. Why does such a world still need criminal investigators? While digital teachers never lose their attention span, can accurately record every answer I give, and meticulously document the time it takes to answer, real teachers are fallible human beings with limited attention spans. And yes, even the humanistic job of a doctor is easy prey for any algorithm. After all, a doctor only has five minutes to make a diagnosis, and that often leads to misdiagnosis. An algorithm, however, doesn't make mistakes. Of course, that doesn't mean that all human doctors will disappear overnight. However, they will likely have to be more creative and agile to keep up with the algorithms. This certainly applies to pharmacists as well. Some theories claim that algorithms would far surpass both professions, but that robots lack empathy. But what is empathy? Wouldn't a device that analyzes my entire DNA and all my biometric data in seconds know about my biochemical processes and thus my feelings much more quickly? The future Be that as it may: in 2013, Karl Benedikt Frey and Michael A. Osborne published a study titled "The Future of Employment," which examined the likelihood of a profession being replaced by an algorithm. The two estimated that approximately 27 percent of all jobs in the US would be at risk. At the same time, however, several new fields of work would emerge: for example, there will soon be many new professions dealing with the creation of digital worlds. Designers of virtual spaces will be in demand. However, not every ordinary citizen has the creative spirit to perform such a job. Moreover, knowledge is growing so rapidly that those carrying out these tasks may have to completely reorient themselves every ten years, only to then perhaps be replaced by an even better, newly created algorithm! The experts' warnings go even further: some scientists such as Nick Bostom believe that humanity may not live to see the degradation in the system, as it has already been abolished by the algorithms themselves. After all, once artificial intelligence has overtaken humanity, it will be easy for it to wipe it out. And admittedly, this fact does not seem unlikely: after all, humanity can theoretically still pull the plug on artificial intelligence at any time, because it created it, right? A new power struggle between these two entities could soon escalate because it's much more difficult to control the motivation of a system that thinks faster and is more intelligent than you. Or is it? And then? But the most important question is: if the goddess of the algorithm soon rules us, what will happen to all the suddenly unemployed and thus useless people? The coronavirus pandemic, which represents more of an economic than a health crisis for humanity, is also a consequence and symptom of this great question: What will happen to "useless" life because it's inefficient? One thing is certain: the definition of the term "ethics" will change over the coming decades. But let me reassure you: the final battle is far from over. For we humans have one great advantage over artificial intelligence: that of memory! While we learn as children what a glass is and how and for what it is used, robots completely lack this experience. And with the ability to remember comes another important "tool": pattern recognition. A robot will dutifully carry out all the commands fed to it, but if it doesn't know exactly what an object is used for in a particular situation, simply because it lacks the experience, then all its computing power will be of no use. Of course, an algorithm can simulate memory, but not randomly and not in the same groundbreaking way as a human brain. Relax! So, it will take some time before AI has finally replaced us humans, and humans themselves are and remain the creators of their technology, and thus still have it in their hands. "In a broader sense, logical thinking is a prerequisite for technological progress, and modern technology, in turn, is the basis for almost all of modern life (electricity, running water, transportation, communications, medical supplies, etc.)," says Manuel Kauers. And: "I believe that society is quite aware of this connection, even if perhaps not everyone considers how much thought goes into a navigation device." In conclusion, it should be mentioned that the following question, which arises in this context, is fascinating: what defines me as a human being, beyond my body, chemistry, and DNA? Is our genetic fingerprint everything? Does it provide the complete answer to the question of my existence? Certainly not. And unfortunately, you can't order more knowledge on Amazon. So, we must set out, embark on a journey, go into the open, and ask ourselves again the question: what is man? Follow me on Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Sophie Reyer Sophie Reyer , Author Sophie Anna Reyer is an Austrian author of multiple theater pieces and publications. She was born in Vienna, Austria. Reyer discovered her various profound talents in the arts at a young age as a child prodigy. She is a writer of theater pieces (S. Fischer) and novels (emons) and was shortlistet for the Austrian Book Award in 2019 and 2021.

Written by Nazoorah Nusrat, Holistic Life Coach Nazoorah Nusrat is a holistic life coach, mind-body practitioner, and founder of Clarity Coaching Energy. Through NLP, somatic healing practices and heart-led alchemy, she helps people reconnect to their souls, release limiting beliefs, and heal from burnout, trauma, and toxic relationships. We live in a culture that still glorifies hustle, praises productivity, and shames rest. But what if doing nothing, yes truly nothing, was the very thing your brain, body, and soul are crying out for? In this article, holistic life coach Nazoorah Nusrat explores the neuroscience and psychology behind stillness, and why embracing the sacred pause might be the most transformative act of self-leadership, self-love, you’ll ever take. We are terrified of doing nothing We have a tendency to fill every crack in the day with noise, motion, and input. We scroll while walking, answer emails while eating, and call it "lazy" if someone dares to sit in silence for too long. The modern world doesn't just praise productivity; it worships it. Anything that resembles regular stillness is seen as wasteful, woo-woo, or shameful. I am pleased to highlight the insights from science, psychology, and ancient somatic wisdom, which suggest an alternative perspective. Engaging in deliberate inactivity can be one of the most intelligent and restorative practices for our mind, body, and soul. Here 's why. Your brain was never meant to be “on” all the time There's a network in your brain called the Default Mode Network, it activates when you're daydreaming, reflecting, or resting. This state is important for processing emotions, storing memories, and making sense of experiences. Without time in this zone, you can't integrate, nor truly make sense of things. Most importantly, you can't heal. Neuroscientist Marcus Raichle, who discovered the DMN, showed that the brain is far from idle during rest. We know that sleep is vital, but the DMN is the space where we find creativity, insight, and emotional recovery. Yet this natural rhythm has been buried under pressure, performance, and perfectionism. Rest is not a luxury - it’s biology Our nervous systems are built for cycles of effort and rest. The sympathetic system energizes us to act, while the parasympathetic system, activated by slow breathing or stillness, helps return us to a state of calm. Without that downshift, we stay stuck in activation, which could be a state of alert, anxiousness, or exhaustion. Dr. Stephen Porges’ Polyvagal Theory explains that true healing only happens when the body feels safe. Safety can’t be faked; you could journal all day, but if your system never exits stress mode, your healing won’t land. This is why so many of us “do the work” but still feel stuck, because we’re doing it from survival, not regulation. Doing nothing, real stillness, without an agenda, is one of the few ways to return to that regulated state. It’s the moment your breath drops, your jaw unclenches, and your soul starts whispering again. The psychology of avoiding quiet But here’s the kicker... Most people would rather do anything than sit by themselves. In a study published in Science , participants were left alone in a room without distractions, just their thoughts. Many found the experience so uncomfortable that they voluntarily gave themselves mild electric shocks rather than stay silent. That’s how deep the discomfort goes. Stillness is confronting. It unearths what we’ve been suppressing, our unprocessed grief, shame, and confusion, all the things we’ve kept under control through busyness. This is why the moment you stop, your mind floods with emotion. It’s not because you’re weak, it’s because your soul is finally getting airtime. In a society that rewards suppression, slowing down feels radical, borderline rebellious. The gift on the other side Something happens when you allow yourself to stop. Not scroll, not self-improve, just stop. At first, it feels awkward, frustrating, boring even. But then a softening occurs as your breath deepens and your thoughts stretch out. Your inner voice, once buried under notifications and to-do lists, starts to rise. This is when the insights come, the clarity and the creativity you thought had disappeared. The emotions you hadn’t realized were still asking to be held. You don’t have to perform for this to happen. You just have to pause long enough for your body to come back to itself. Slowly, you begin to realize this nothingness is not empty. It’s a sacred space where everything reorganizes. Your nervous system settles, your memory sharpens, and your energy has the chance to return, leading to your capacity expanding. And maybe, for the first time in a long time, you feel whole. Not all ‘relaxation’ is real rest Many people believe that watching TV, listening to music, or even meditating counts as complete rest. While these activities certainly have value, they still involve a level of sensory engagement, intention, or expectation. Television stimulates the visual and auditory centers. Music often evokes emotional responses or memory pathways. Even structured meditation techniques can come with performance pressure, to focus, clear the mind, or “do it right.” Neuroscience research distinguishes passive leisure from true mental rest. A study by Smallwood and Schooler (2015) highlights that intentional disengagement, such as allowing the mind to wander freely without input, activates the brain’s default mode network more effectively than structured tasks or externally guided activities. In other words, it’s not about zoning out or achieving peace; it’s about creating unstructured, open internal space. True stillness, free from outcome or performance, is rare. But it’s in those in-between spaces that deep nervous system repair, emotional integration, and cognitive reset occur. Doing nothing isn’t about numbing out. It’s about coming home without trying to fix, change, or even name the experience. Final thought Doing nothing isn’t an indulgence. It’s a return to your body and real presence, and to the part of you that exists beneath the noise. So if the world has taught you that your value lies in what you produce, prove, or push through, let this be your permission slip to stop. Not because you’ve earned it, but because you were never meant to live any other way. Ready to practice sacred stillness with support? If the idea of doing nothing feels unfamiliar or even frightening, you’re not alone. In a world that rewards constant motion, stillness can feel like a threat. But you don’t have to figure it out in isolation. In 1:1 coaching, we create the conditions for safety, nervous system repair, and emotional clarity together. Through guided somatic techniques, breathwork, energy attunement, and presence-based inquiry, we build the trust required to meet stillness without fear. This work helps you: Release burnout patterns from the root. Reconnect with your inner voice and wisdom. Regulate your nervous system gently and consistently. Feel calm, clear, and recharged without needing to escape. Curious or ready? Reach out or find out more about how I work. Check out my website at www.claritycoachingenergy.com . Follow me on Facebook , Instagram , and LinkedIn  for more info! Read more from Nazoorah Nusrat Nazoorah Nusrat, Holistic Life Coach Nazoorah Nusrat is the founder of Clarity Coaching Energy. With over 20 years of experience in health and wellness, she supports people moving through grief, burnout, or identity shifts to reclaim their clarity, confidence and inner calm. As a reflexologist as well, Nazoorah blends science, spirituality, and soul to help her clients reconnect to their truth. Having moved through and healed from narcissistic relationships and dynamics, Nazoorah is passionate about emotional alchemy, sacred leadership and creating spaces where people feel seen, heard and empowered. Cited references: Raichle, M.E. (2015). The Brain’s Default Mode Network. Annual Review of Neuroscience, 38, 433–447. American Psychological Association. (2022). Stress Effects. Porges, S.W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. Norton Series. Wilson, T.D. et al. (2014). Just think: The challenges of the disengaged mind. Science, 345(6192), 75–77. Baird, B. et al. (2012). Inspired by Distraction: Mind Wandering Facilitates Creative Incubation. Psychological Science, 23(10), 1117–1122. Smallwood, J., & Schooler, J.W. (2015). The Science of Mind Wandering: Empirically Navigating the Stream of Consciousness. Annual Review of Psychology, 66, 487–518.

Written by Sanjana Thanik, Hypnotherapist, Reiki, RTT& QHHT Practitioner Sanjana Thanik is a transformative hypnotherapist, a reiki healer, and an expert in RTT and QHHT. As the founder of Mindskapes, she empowers individuals to reconnect with their authentic selves, guiding them to rediscover the parts of their being that have been forgotten or lost. We often look outside for healing, but the answers lie in the breath, the silence, and the courage to ask: What's really going on within me? Somewhere along the winding paths of life, we all arrive at a moment when nothing outside us can bring us peace. A moment when the answers we're seeking no longer lie in another book, another person, or another prescription — but in our own inner landscape, waiting to be remembered. For me, that moment came disguised as pain — sharp, persistent, and life-changing. A perfect life, until it wasn't Life looked good from the outside. I had a career many would dream of, flying across the skies for over three decades, pouring myself into every flight with precision and passion. I was known for being conscientious, dedicated, and nearly perfect. My family, a small, beautiful triangle, was spread across the globe. My husband in Dubai, my son in Los Angeles, and I, somewhere between flights, floating in the middle. But perfection, I later understood, is often a byproduct of trying to control what you cannot bear to lose. And slowly, the emptiness began to surface. Each flight, once exhilarating, started to feel like I was drifting farther from what I truly wanted, to be close to my loved ones. The skies no longer felt like freedom; they felt like distance. And the body, as it always does, responded to the soul's whispers. When the body speaks what the soul feels It began as inflammation in my knee. At first, it seemed manageable, but soon, walking unassisted became difficult. I found myself clutching the walls just to move a few steps. I consulted doctors, visited specialists, and tried every medical intervention I could, but the relief was fleeting. Something deeper was calling out for attention. In hindsight, I see it clearly now: My body, my silent ally, was trying to protect me. It created dis-ease to help me avoid what I was unhappy doing. The brain and the body are designed to help you survive on this planet. The brain senses your discomfort, and the body creates dis-ease to help you survive what the brain interprets as danger. All of this was done to bring me home, not just geographically, but emotionally and spiritually. The turning point: A new kind of journey At the height of this struggle, I enrolled in Dr. Joe Dispenza's week-long retreat in Dubai. I had already read his books, Breaking the Habit of Being Yourself and Becoming Supernatural, had bought his meditations, and was doing them without fully understanding how they would help me. I didn't know exactly what to expect, only that I needed something beyond conventional healing. And that week changed everything. Each day began before sunrise. By 4:00 a.m., we were deep in meditation. The rest of the day unfolded in layers – sessions of wisdom, neuroscience, and energy, exploring how our thoughts create our biology and how our emotions wire our destiny. For the first time, spirituality was demystified. Science met soul. Curiosity wasn't just welcomed, it was celebrated as the path to transformation. And I became deeply curious about myself, about what had brought me to this moment, about the pain I had carried, and about what was waiting beneath it. Curiosity: The word that holds the cure It was then I noticed something I'd never seen before: the word curiosity holds within it the word CURE. It wasn't poetic coincidence; it was reality. Only when I became genuinely curious about what was happening within me, without judgment, without resistance, did I begin to uncover the layers that needed healing. I saw how my need for control had masked deep grief, and how my external perfection was covering internal fragmentation. Curiosity brought gentleness. It led me to the root. And at that root, I discovered a deeper medicine. Meditation: The medicine we carry within The word meditation carries MEDI, just like medicine. And in that retreat, I learned that meditation is not a spiritual performance; it's an activation of the inner pharmacy we all carry. When we meditate, we release oxytocin, serotonin, and dopamine — chemicals that not only make us feel better but also restore homeostasis, the body's innate ability to heal and balance itself. Meditation is the pause that allows life to reset. It slows the mind, so the heart can speak. It silences the noise, so the truth can emerge. And I listened. Every day. I still do. It's been over five years now, and I haven't missed a single day of meditation since. I have not heard of arthritis being healed; I have only heard about lifestyle changes and strengthening exercises that help reduce inflammation and pain. But what I did, with curiosity and meditation, is that I healed my knee. As Dr. Joe Dispenza puts it, "To change your reality, you need to create a new personal reality." My curiosity about the root of my issue and meditating each day helped me activate a new personal reality. But more importantly, I came home to myself, to my truth, to my wholeness. The dance of healing: Curiosity and meditation Together, curiosity and meditation create a sacred alchemy. Curiosity asks: What am I truly feeling beneath the surface? Meditation replies: Come sit with it. You're safe here. Curiosity opens the door. Meditation invites you in. And through that doorway, you don't just find relief — you find return. An Invitation If you're hurting, lost, or simply longing for more — pause. Don't rush to fix it. Don't numb it away. Instead, get curious. Ask yourself, "What is this trying to show me?" And then, in the stillness that follows, sit. Breathe. Listen. Because inside your breath… is medicine. Inside your stillness… is remembrance. And inside you… Is the cure you've been looking for all along From my soul to yours, Sanjana Follow me on Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Sanjana Thanik Sanjana Thanik, Hypnotherapist, Reiki, RTT & QHHT Practitioner Sanjana Thanik is a certified hypnotherapist, Reiki healer, and practitioner of Rapid Transformational Therapy (RTT) and Quantum Healing Hypnosis Technique (QHHT). With her expertise, she guides individuals through deep healing and self-exploration. As the founder of Mindskapes, Sanjana is passionate about helping people reconnect with their authentic selves, unlocking emotional and spiritual well-being.

Written by: Emanuela Hall, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. You’ve worked hard and you know your stuff. Now, it’s time to take that knowledge and step into the leadership role you’ve been dreaming of. Whether it’s a corporate executive role, or starting your new coaching business, stepping into new versions of yourself can be equally exhilarating and uncomfortable. As someone who’s worked in many different fields and has pivoted her business more times than she can count, I know all too well, the mixed bag of feelings that come up when stepping into a new role. No matter the situation or position, imposter syndrome likes to rear its ugly head. Perfectionism, fear, and the ego work hard to keep me feeling small. Despite this, each time I take on a new role, no matter how “unqualified” I feel, I always receive remarks like, “you were born for this” or “you know exactly what you’re doing.” I smile and accept the compliment, all the while thinking, “I’ve got NO IDEA what I’m doing”. I know this is a lie, and that I do in fact know what I’m doing, but I can’t deny how years of acting and voice training have helped me appear confident even when I didn’t feel it right away. If you’re stepping into a new position feeling a mixed bag of exhilaration and fear, then here are some tips to help you feel, look, and sound the part even before you’re ready. Visualize your new self Take time to dream about how the new you will exist in the world. Ask yourself: How do they stand, sit, and breathe? How do they walk? What kind of energy do they exude when they walk into a room? How do they make others feel when they speak? These questions will help give you a clear picture of how you want to come across in your new position so that you can embody those qualities in your mind and body. Role-play at home This may feel awkward at first, but once you’ve got a clear image in your mind, try it on for size. Physically stand, sit, and breathe like this new version of you. Walk around your space and feel what it’s like to be this new you. Next, talk to yourself in the mirror and notice how it feels to speak in this new role. You may even want to pay attention to how it feels to receive the words your reflection is saying back to you. Dress the part When it comes to how we feel, how we dress really does matter. Moreover, other people’s perception of us comes mostly from how we look. How does your clothing reflect the image or, more importantly, the feeling you want to project? We may not like it, but humans do judge books by their covers either consciously or subconsciously, so make sure your clothing matches the role you are stepping into. (Remember that this is the role you want, so you get to decide what that looks like, not society). Self talk It’s easy to let our egos get the best of us, but you are stronger and smarter than that. When you hear yourself thinking discouraging thoughts like, “what am I doing?”, “I’m not ready”, or “when will they find out I’m not qualified?”, notice them, and decide to change them. Remind yourself that if you weren’t ready for this role, it would not be offered to you. Trust that God knows you’re ready, even before you do. Physicality and Communication Once you’ve done the work “behind the scenes”, you’re ready to step into the world and start looking, sounding, and feeling like the expert you are. Your presence and speaking skills are paramount when it comes to being seen as the authority. Here are some general tips to keep in mind: Stand with a tall spine – this not only helps you to appear confident, but it also helps your breath and voice work properly. Take deep, slow breaths – this gives you a calm and grounded presence while also giving your voice more support. Listen more than you speak Less is more – less movements and gestures help you look comfortable. Less words help you sound clear. Be Curious – ask questions and make it about them not you. Don’t take yourself too seriously – honestly, cracking a joke and making people laugh can go a long way. It helps both you and your listener to feel more relaxed while also garnering you admiration and respect. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Emanuela Hall, Executive Contributor Brainz Magazine Emanuela Hall is a holistic speaking and presence coach, an actress, a movement instructor, and the CEO of Creative Wellness (a company that facilitates interactive performing arts workshops to people of all ages). Emanuela is also a homeschooling mama of 2 and, above all, a lover of stories. She believes that creativity matters, that stories unite us, and that everyone's got one to share! Emanuela found her own story when she struggled with post-partum anxiety and breastfeeding. She turned this experience into her award winning, one-woman play, My Breast Self. From then on, she became obsessed with helping others to heal, create, and connect through sharing their stories. Emanuela works with executive leaders, entrepreneurs, and speakers to make a bigger impact by helping them to captivate their audience. She uses body, breath, and voice work to help her clients feel empowered and confident when they speak. She loves music, food, and dancing on the beach :)

Written by Dr. Jennifer Lefebre, Holistic Wellness Coach Dr. Jennifer Lefebre fuses over 20 years of psychological expertise with her own powerful healing journey, creating an electrifying non-clinical holistic approach to trauma recovery. She’s on a mission to help people rise from trauma and addiction, blending strength, resilience, and holistic practices to ignite lasting transformation. Now that my daughter is engaged, I’m finding myself in new emotional territory. Parts of me are beaming with joy, anticipation, and pride. Then there are other parts, quieter, more tender, that feel uncertain, nostalgic, and a little overwhelmed. As her mother, I want nothing more than for her to feel supported, cherished, and celebrated. But as a coach and healer, I also recognize the importance of staying grounded and mindful. This isn’t just a season of planning menus and choosing florals; it’s a rite of passage for both of us. For her, it’s the beginning of a new chapter; for me, it’s the closing of another. And in this emotional in-between, I’m noticing the temptation to steer, to fix, to advise, to be involved. But I’ve also seen how easily that can turn into overstepping. So, I made a vow to myself: I will not become a Momzilla. I will honor my daughter’s vision while holding space for my own emotions. I will show up with love, not control. And I’ll treat this experience as an invitation to grow alongside her. Whether you’re a fellow mother of the bride or preparing to be one in the future, here are 11 gentle, grounded ways to be present and helpful, without taking over. 1. Remember: It’s her wedding It sounds obvious, but this is a powerful mantra to return to again and again. Her wedding is not a replay of yours, a second chance at something you never had, or an event to reflect your taste. Let her vision shine, even if it means an outdoor wedding in sneakers instead of the cathedral and heels you imagined. 2. Listen more than you advise The planning process is full of choices, and she might not need another opinion, she might just need a sounding board. Practice active listening. Try phrases like, “That sounds exciting, what made you choose that?” It invites deeper conversation instead of steering the decision. 3. Offer support, not control It’s easy to want to jump in and fix something or take over a task to "help." But unless you're asked, step back. Support means asking, “Would you like me to handle this?” instead of assuming she wants you to. Respect her autonomy as she navigates this journey. 4. Respect her timeline Planning unfolds differently for each bride. She may take her time, or she may move quickly. Either way, try not to rush the process. The urge to push for decisions (“Have you booked the venue yet?”) can come across as pressure instead of care. 5. Be a team player Weddings involve many moving parts and personalities, your co-parent, in-laws, family friends. Be collaborative, not competitive. Coordinate, communicate, and stay flexible. Your daughter will notice and appreciate your willingness to create harmony. 6. Watch your words Even loving intentions can sound sharp when emotions are high. Be mindful of passive-aggressive language (“Well, I guess if you’re happy”) or backhanded compliments. Choose encouragement. If you’re unsure what to say, start with, “That’s an interesting idea, tell me more.” 7. Respect boundaries If she says no to something, whether it’s a tradition, a family expectation, or a role for a certain guest, let it be. Respecting her boundaries, even when they’re uncomfortable for you, is a powerful act of love and trust. 8. Take care of your own emotions Weddings stir up everything: memories, aging, empty nesting, old wounds. Make time to process what’s coming up for you. Journal. Meditate. Talk to a therapist or trusted friend. Your daughter doesn’t need to hold your emotions on top of everything else. 9. Enjoy the moment Don’t get so caught up in details that you miss the joy. Take a breath. Laugh during the cake tasting. Cry during the dress fitting. Be present. This is a once-in-a-lifetime season, and it deserves your full heart, not just your to-do list. 10. Tell your daughter you’re proud Your approval still matters to her, probably more than you realize. Make sure she hears how proud you are of her. Not just for getting married, but for becoming a woman who knows herself, who loves deeply, and who’s creating a life of her own. 11. Don’t make it about you This might be the most important one. It’s natural to have feelings and preferences, but don’t let them take center stage. Whether it’s your outfit, the guest list, or what the ceremony "should" include, remember: this is her story, not yours. Be the steady presence in the background, not the spotlight. The takeaway (Mind, body, heart & soul) Being the mother of the bride is more than a role, it’s a profound rite of passage. It’s a moment of transition not just for your daughter, but for you. It invites you to step into a new version of motherhood: one that supports without steering, that celebrates without overshadowing. This journey asks something of your mind, to stay clear and aware of what’s yours to carry and what’s not. It invites you to notice your thoughts and stories, especially the ones that whisper, “She needs me to manage this,” or “It has to go a certain way.” Gently, let them go. It also asks something of your body, to breathe deeply, to slow down, to soften. Amidst the planning, the fittings, the logistics, find ways to stay grounded. Take a walk. Meditate. Rest. Nourish yourself so you can show up with steady energy, not frazzled urgency. And of course, this moment calls on your heart, to open fully. To feel all the emotions that arise: the joy, the grief, the pride, the letting go. To allow your daughter’s joy to matter more than your expectations. To stay loving, even when it’s hard. Finally, this journey speaks to your soul, the timeless part of you that knows this is not just an event, but a sacred unfolding. A spiritual invitation to honor what has been, bless what is, and trust what is yet to come. To be present as a witness and guide as your daughter steps into the fullness of her womanhood. When you approach this experience with your whole self, mind, body, heart, and soul, you give your daughter the most meaningful gift of all: a mother who is fully there, fully rooted, and fully at peace with her evolving role. You don’t need to be perfect. You just need to be present. That’s the opposite of being a Momzilla. That’s being a mother in her highest, most powerful form. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Dr. Jennifer Lefebre Dr. Jennifer Lefebre, Holistic Wellness Coach Dr. Jennifer Lefebre is a powerhouse of transformation, blending over two decades of expertise in trauma, psychology, and neuroscience with her personal journey of resilience and healing. Through yoga, strength training, and holistic practices, she empowers individuals to reclaim their lives after trauma and addiction. Her work spans from adaptive athletes to survivors of traumatic experiences, all fueled by a deep passion for guiding others toward profound healing. With specialized training in Strength Training, Yoga, Nutrition, Ayurveda, Reiki, and the Expressive Arts, Dr. Jenn offers an innovative, integrative, non-clinical approach that’s as dynamic as the people she works with—transforming lives, one powerful movement at a time.

Written by Nandir Temlong, Psychotherapist, Coach & Change Management Consultant Nandir Temlong is a licensed clinical social worker and change management consultant. She is the founder and CEO of iXhale wellness center, where she offers a comprehensive approach to fostering wellness for individuals, groups, and organizations as they navigate major changes and mental health challenges. In today’s always-on culture, many professionals operate in cycles of overwork, delay rest, and wait until they’re completely burned out to make a change. But burnout doesn’t happen overnight; it accumulates over time through missed breaks, unmanaged stress, and constantly putting others’ needs before your own. The good news? There’s a better way to maintain your energy, clarity, and performance all year long. Instead of waiting for the annual vacation or end-of-year reflection to reset, professionals can use a quarterly stress reset as a proactive strategy to restore balance, prevent burnout, and sustain long-term growth. Think of it as scheduled maintenance, not because you’re broken, but because you’re building something that requires care. Why quarterly resets work According to recent data from the American Institute of Stress (2024), over 80% of U.S. professionals report experiencing regular stress at work, and more than half say they don’t have the tools or time to manage it effectively. While most people focus on productivity strategies, very few intentionally integrate recovery strategies into their schedules. By setting aside time each quarter to assess your energy, priorities, and emotional well-being, you create space to recalibrate before stress becomes chronic. It’s a way to catch patterns early, course-correct gently, and step back into your goals with renewed clarity. How to reset each quarter A quarterly reset begins with reflection. Take time to honestly assess how you’re showing up physically, mentally, and emotionally. Are you energized or exhausted? Are your routines working for you, or are you operating on autopilot? Self-inquiry is a critical first step. Once you’ve checked in, evaluate your current routines and patterns. Are your daily habits aligned with your values and goals, or are they just familiar? This is the time to release what's draining you and reintroduce supportive practices. Even subtle shifts, like blocking quiet time for deep work, re-engaging with mindfulness practices, or adjusting your sleep schedule, can yield powerful results. Rather than reacting to stress, build systems to respond to it with care. This includes establishing anchor habits that support nervous system regulation, such as breathwork, journaling, walking, or digital detoxes. These micro-recoveries add up and help build emotional resilience in the face of mounting pressure. Next, revisit your goals. But instead of focusing only on achievement, include how you want to feel as you pursue those goals. Balance performance with well-being. Consider asking: What do I need to feel focused? What boundaries need reinforcing? What support am I not asking for? Finally, treat each reset as a chance to celebrate progress, not just outcomes, but the resilience and self-awareness you’ve cultivated. Celebration is an underrated recovery tool; it reinforces positive behavior and strengthens your belief in your ability to sustain the journey. Make recovery a leadership skill For professionals in leadership roles, adopting quarterly resets isn’t just a personal wellness tactic; it’s a model for cultural change. When you lead with clarity and intention, you give your team permission to prioritize well-being, too. Regular check-ins, emotional awareness, and recalibration practices support not just individual health but organizational effectiveness. Resetting isn't a sign of weakness; it’s a sign of self-leadership. It says: “I value my energy enough to protect it. I value my vision enough to return to it with focus. And I value others enough to bring my whole self into the work we share.” Your personal reset starts here Stress doesn’t need to dominate your calendar, your goals, or your identity. When you make space each quarter to reflect, release, and realign, you turn burnout into balance, and pressure into presence. If you're ready to create a mindset and self-care strategy that helps you reset intentionally throughout the year, my book, Mindset: How to Break Free from the Constraints of Limiting Beliefs , offers practical tools and guided exercises to help you build that foundation from the inside out. Follow Nandir Temlong on LinkedIn  and Instagram: @ix_hale, and find out more about her services here . Follow me on  Instagram , LinkedIn , and visit my website for more info! Read more from Nandir Temlong Nandir Temlong, Psychotherapist, Coach & Change Management Consultant Nandir Temlong, the CEO and Founder of iXhale Wellness Center, is a psychotherapist, coach, and change management consultant with over a decade of experience in mental health, coaching, and change management consulting. Nandir's expertise is rooted in both professional and personal experiences dealing with changes in life and the workplace. With an extensive clinical background, Nandir works with individuals facing mental health challenges, coaches on identity and mindset, and collaborates with organizations to provide training on topics such as emotional intelligence.

Written by Donna Kirsten Reynolds, Cognitive Behavioural Hypnotherapist Donna Reynolds empowers clients to build confidence, understanding it as the foundation for achieving personal goals. With experience working with people of all ages, her Confidence is Key approach helps foster a positive mindset, enabling individuals to move forward with clarity, self-assurance, and resilience. There are moments in life that you think you understand, until they become your own reality. While we’re taught to be empathetic, there are some experiences that simply can’t be fully grasped until they become your own. I remember a friend coming to me when I was living in Switzerland, her husband was having an affair. I listened and was supportive, but I told her honestly, “I can’t fully comprehend what you’re going through, because I don’t know what it feels like to have your whole life ripped apart like this.” And, if I’m being really honest, a part of me was quietly judging her for staying and trying to work things out. But just a few weeks later, everything changed. I found myself in the same position, except I didn’t feel heartbroken; I went straight into survival mode. For me, staying was never an option. I’m not someone who can live with betrayal, let alone forgive and forget. I knew instantly that I had to start rebuilding our lives. My mindset was very different from hers, and I make no apologies for that. I would rather start from scratch than wake up each day beside the person who had not only betrayed me but also betrayed our children. I know not everyone feels this way, but for me, there was no alternative. That experience brought us closer. Despite our different mindsets, we leaned on each other as our lives unraveled abroad. When your partner no longer wants the life you built together, everything unravels fast. And more often than not, there’s someone else in the picture. You’re left trying to keep things going for your children while privately dealing with the shock and upheaval. And so, back to the start: I couldn’t fully understand what that felt like until I did. I remember years ago watching Madonna on The Oprah Winfrey Show talking about the pain of her daughter leaving home. She said she’d never experienced anything like it before. For some reason, that moment stuck with me. So, when my own daughter turned 18, I actively encouraged her to go out and see the world. She took a year off to travel before heading to university, and I genuinely wanted that for her. She’s an incredible young woman. One thing I was always clear about with both of my children was that they would never become the parent in this dynamic. I once read that children of divorced parents can sometimes feel responsible for their parent’s emotional well-being, that they may try to step into the caregiver role. I saw glimpses of that in my daughter after the divorce, and I sat her down and said, “I am the parent. It’s my job to take care of you.” And I did exactly that. I always knew that I was raising children who would one day go out into the world with confidence, curiosity, and courage. And when that time came, I wanted to be the one cheering them on, not holding them back. For my daughter, that meant going to Australia. When we were both saving for her trip, she told me, “Mum, people at work can’t believe you’re okay with this. I’ll admit, I had moments of doubt. But deep down, something inside me always knew it was the right thing to do. They think you’re being cruel. Like, why would your mum want you to go to the other side of the world?” But I did want her to go. I wanted her to see what life had to offer. When she left for her trip, it was a big moment for both of us. I wrote her a letter to open on the plane. In it, I told her how proud I was, how brave she was, and how much I admired her for doing something so big. I also told her something that has always stayed true for me: I want this more for you than I want to keep you with me. I never want to hold either of my children back because of my own emotions or what’s happening in my life. If I ever felt I was doing that, I would see it as a failure on my part. Raising children who are ready to go out into the world and cope on their own is, in my view, the greatest achievement of any parent. That’s what parenting is about: raising capable adults. So when the time came, I didn’t hesitate. She was 18, and we both worked multiple jobs to make it possible. She bought her ticket to Australia, fake ticket, missed flight, the lot, and she still did it. And it changed her forever. She’s capable of anything she sets her mind to. People who say travelling isn’t educational have clearly never travelled properly. Travel prepares you for life. It puts you in situations you’d never face if you stayed safe at home, and it teaches you one of life’s greatest skills: resilience. When you’re somewhere unfamiliar, and you can’t call Mum or Dad to fix it, you learn to think on your feet. You figure it out. You grow. You come back stronger. That is resilience. I remember getting a call from her one day where she said, “Mum, I never knew it was so hard to adult.” It made me smile. I’ve always told both of my children: I am here. I will always be here. I will catch you if you fall, but you won’t fall if you don’t try. And trying, that’s the exciting part. Now, my daughter is going into her third year at university. She’s been to over 30 countries, some more than once. She studies, works, and travels, and she makes each trip happen on her own. She has a confidence I admire every day. If I had kept her by my side, she wouldn’t have become the woman she is today. She wouldn’t have had the experiences, both good and difficult, that have shaped her. But because she’s had the freedom to grow, she’s also built the confidence and resilience to handle whatever life throws her way. She’s making plans for the future, her way. And it makes me smile. Sometimes, I even shed a little happy tear. It hasn’t always been easy for her, but she’s amazing. And I couldn’t be prouder. Now, let’s talk about my boy. These days, it’s mostly just him and me. He’s just completed his A-levels, and we’re waiting on his results. Somewhere along the line, almost overnight, he morphed into a man, or at least the size of one. It feels like he was nine years old just a minute ago, and then I turned around and suddenly there he was: tall, broad, and helping me reach things I can no longer get to without a step stool. I didn’t realise how small I was until my children started to overtake me. My daughter has always been tall for her age, but my son shot up to six feet in what felt like a blink. Now, they both laugh at me struggling to reach the top shelf (thanks, kids). I recently went on a trip with a friend. The last time I visited this particular place (San Sebastián), it was during the unraveling of my marriage, and I was there with my ex and my children. It’s one of the most stunning places I’ve ever been, but this time, it felt different. Maybe because I had that memory of being there with the kids, I found myself really missing them. This phase of life feels like a real transition. While I was away, my son messaged me: “When you get back, can we start driving?” It reminded me of when my daughter first learned. She did it, but wasn’t too fussed. I’ve always believed that driving is something you do when it feels right, when you’re ready. I didn’t learn to drive until after she was born. Back then, I was living in America, and quite honestly, I only learned because I needed to get to the mall! Nothing motivates a woman quite like shopping (well, it worked for me anyway). As most parents would agree, learning to drive is a huge milestone. It’s a shift; you see your child growing up in front of you. Sitting in the passenger seat while they’re in control of a car is equal parts terrifying and incredible. It’s emotional. You realize they’re no longer just your baby; they’re capable of handling something big and a bit scary. And you know the next step will likely be their own car, and then you'll barely see them! I always joke that 17 is the year of change, and the most expensive one yet. There’s the car, the insurance, the big 18th birthday holiday, all of it. And while I do believe in them paying their own way, it’s not always possible, especially if further education is in the mix. You have to help where you can. Right now, we don’t know what my son will do next, university or something else, but it’s looming. While I was away, I found myself thinking a lot about this. There’s a real possibility that he’ll go to university. My daughter has chosen not to come home this summer; she’s landed herself an internship and will be working in London. I won’t see her all summer. And while we speak almost daily, it’s still a reminder that this is part of growing up. So, what happens next, for me? Both my children chose universities far from home. So, if my son goes too, three will become one; it’ll be just me in the house. After more than 20 years of raising children, what does life look like when I’m on my own? This question sat heavily with me in San Sebastián. I read recently that by the time your child turns 18, you’ve already spent about 85–90% of the in-person time you’ll ever spend with them. That hit me hard. When my daughter left for Australia, we were both mentally prepared. We’d worked together to make it happen. But this feels different. The thought of them both being gone fills me with all kinds of emotions, and maybe a little sadness, and I’m not entirely sure why. I want them out in the world, doing amazing things, chasing dreams. That’s the goal, right? Maybe the sadness is about me. Maybe it’s because I now have to think about myself, what I want, what comes next for me. I’ve spent years building a career I can do remotely, preparing for this very chapter. But is it actually what I want? Is that why this feels heavy, because now I have to figure out who I am again, without the role of daily parenting? The truth is, this is the beginning of my empty nest journey. I’ve heard people talk about this stage of life before, but now it’s my reality, and the struggle is real. I’m just starting to ask myself: How do I navigate this new chapter? Like I said in the first chapter, I’d heard others speak about this, but I didn’t really understand what they meant. How could I, when I hadn’t experienced it myself? Now that I’m here, I know everything is going to be just fine. In fact, there’s something quite exciting about it. But while I was away, I kept thinking: It’s going to be me, and me alone. Instead of always thinking about someone else, I might finally have to think about me. And not just think about myself, but hold myself accountable for being me. How does that feel? Am I happy with who I am? Am I okay with the choices I’ve made? Is everything working out the way I thought it would? Did I ever really give it that much thought? I’m beginning to understand why some women struggle with this transition, especially those who’ve raised large families. When everyone leaves, you’re left to rediscover who you are outside of being ‘Mum.’ Once I’ve helped my son move into the next phase of his life, what’s next for me? I’m starting to make plans, and I know it’s going to be exciting. But I’m also learning to give myself permission to miss them and to be kind to myself because transitions require gentleness. This is how I’m choosing to approach this next phase: with excitement. So many doors are open to me now. My children are still my children, and they’ll always need me, just not in the same way they once did. And that’s not a loss; that’s life progressing. I can’t end this article with a neat conclusion because I don’t know exactly what’s ahead, for them or for me. What I do know is this: I need to shift my mindset and embrace this next season as a time of possibility. I have a wonderful family, and I’m so proud of both of my children. Now, it’s time to take the love, time, and energy I’ve poured into raising them and begin shaping something just as beautiful for myself. Let’s see what the future brings, exciting times ahead. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Donna Kirsten Reynolds Donna Kirsten Reynolds, Cognitive Behavioural Hypnotherapist Donna Reynolds discovered her passion for mental health and personal growth while living abroad and navigating her own challenges. After experiencing a sudden divorce that mirrored the struggles of many women around her, Donna sought to understand why such upheavals were so common. This quest led her to study mental health and behavior, ultimately guiding her to Cognitive Behavioural Hypnotherapy. She believes that by changing our thoughts, we can overcome any barriers and create meaningful, lasting change in our lives.

ALTAMONTE SPRINGS, Fla. (June 23, 2025) – LunaFit unveiled an intuitive, AI-powered fitness app that combines gamification, personalized coaching, and humor to turn exercise into an engaging, rewarding experience. The LunaFit app gamifies workouts, nutrition, and health coaching, making health and fitness goals fun, interactive, and easily attainable. Imagine a platform like Duolingo for fitness, rewarding you with achievements and badges as you complete daily tasks. Developed by Rich and Ariana Hakman, who left behind traditional careers ten years ago to open a local gym named after their daughter, Luna, this app marks their latest step toward redefining fitness. "Honestly, looking back five years ago, we couldn't imagine we'd be launching an app like this," says Rich Hakman. "Our goal was always simple, to spend more quality time with Luna. Now, we’ve created something that combines entertainment, humor, and AI technology to make hitting your fitness goals an easy, fun experience that everybody can enjoy." LunaFit’s distinctive approach focuses on delivering personalized, timely notifications and motivational reminders through virtual coaches modeled after Rich and Ariana. The app effectively functions as a personal trainer in your pocket, providing constant support, tailored guidance, and motivational coaching designed to keep users consistently engaged and accountable on their fitness journey. Key features of the LunaFit app AI-Driven Personal Coaching: Choose a virtual coach that matches your personality and fitness style. Your coach provides ongoing support and notifies you with reminders and motivation, making your experience personalized and entertaining. Customized Programs: Tailored nutrition and fitness programs adapt dynamically to your progress. Whether your goal is to lose weight, gain muscle, or maintain general wellness, your personalized plan evolves with you. Comprehensive Tracking: Track workouts customized for the gym or at home, log snacks and meals using an extensive food database with over 1.9 million items, and monitor hydration, sleep, and daily steps. The app also integrates with wearable devices for automatic syncing, making it easier than ever to stay on top of your health goals. Gamified Engagement & Rewards: Staying fit has never been this fun, or rewarding. As you log workouts, complete goals, and stay consistent, you’ll earn Moon Rocks, LunaFit’s exclusive in-app currency. These Moon Rocks can be redeemed in the LunaFit Marketplace for merchandise, healthy food options, and discounts on top brands. It’s our way of making accountability pay off literally. “It’s like having your own personal trainer and life coach in your pocket,” adds Hakman. “We’ve designed it to make staying healthy feel less like a chore and more like an adventure.” LunaFit is excited to announce that our referral program is now live! Users can start earning exclusive rewards, bonuses, and special perks just by inviting friends and family to join the LunaFit community. Getting fit is always better with your crew (and earning some Moon Rocks along the way doesn’t hurt either). Start sharing and start earning today! The LunaFit app is available on the App Store and Google Play. Download today and start your unforgettable fitness journey! About LunaFit LunaFit is dedicated to empowering individuals on their journey to optimal well-being, offering a one-stop destination for a healthier, happier lifestyle.

Written by Stephen Vaughan, Leadership Development Expert Stephen Vaughan is a leadership development expert with over 20 years of experience. He specialises in designing & delivering bespoke programmes & coaching sessions & is due to complete his PhD, Resilience in Leaders, in 2025. Have you ever wondered what separates those who conquer challenges from those who crumble under pressure? This isn't just a theoretical question for me; it's a lifelong fascination that's shaped my career and now drives my doctoral research. From the thrill of elite sports to the complexities of global leadership development, my journey has been a deep dive into the power of resilience. This article charts that journey, revealing not only my personal connection to this vital human trait but also the surprising gaps in our understanding of resilience, especially in leaders, and how my research aims to bridge them. Prepare to explore the science and the story behind what makes some individuals and teams truly unstoppable. What I’m interested in I’ve always been fascinated by performance, what drives people to excel, to grow, and to continually deliver exceptional results. I believe there are few limits to what individuals can achieve in their own domains when the right factors align. From a young age, I was a student of performance, though I didn’t fully recognise it until later in life when my career choices began to reflect this underlying passion. Even now, I question whether my interest shaped my career or if my career simply provided opportunities to explore that interest further. My initial exposure to performance came through sports, watching individuals strive for victory and teams aim for perfect synergy. This interest has stayed with me throughout my professional life, deepening into an exploration of both personal performance and team dynamics. Over time, my focus has shifted toward the subtler factors that enable people to persist in the face of adversity. What most intrigues me today is how individuals and teams continue to perform and often excel despite significant challenges. At first, I attributed this capacity to “mental toughness.” Now, I see it more accurately as resilience. Why I’m interested in it It’s people’s resilience that fascinates me most. This curiosity has only grown as I’ve learned how frequently we encounter stress and trauma in our lives, often daily, and almost certainly through at least one major event (Mancini & Bonanno, 2006). Resilience, in this context, becomes not just important, but essential (Hoggard, 2009). I’ve long wondered why some people are able to carry on continuing to function and even thrive through personal and professional upheaval, while others with similar capabilities falter. Why do some rise stronger after failure, while others are stopped in their tracks? Nietzsche’s famous quote, “What doesn’t kill you makes you stronger,” comes to mind. What enables athletes to succeed where others, equally talented, do not? Why do certain professionals, from CEOs to front-line workers, flourish despite obstacles, while others with similar qualifications struggle? But defining resilience, let alone understanding how it works or how it might be taught or replicated, is no easy task. The academic literature offers no single consensus, instead presenting a web of conflicting definitions and frameworks (Bonanno, 2004; Southwick et al., 2014; Ward et al., 2020). Even the field’s foremost thinkers offer different perspectives, with some adjusting their definitions over time (Masten, 1990, 2001, 2014) and others questioning whether a unified definition is even possible (Southwick et al., 2014). This variation extends to how resilience is thought to operate, what conditions support it, and what outcomes it leads to, all of which make resilience a deeply complex and context-dependent construct. Despite this, I’m driven to bring clarity to the field. My specific interest lies in the resilience of leaders: how it operates, whether it can be intellectually understood, and crucially, how it might be applied to improve both individual performance and long-term leadership success. Why I’m personally drawn to this After leaving school, I pursued my childhood dream of becoming a professional footballer. At 16, I joined a Youth Training Scheme (YTS), a formal step toward a pro career. My love of football began at six, when I was picked to play for the Cub Scouts in a local tournament. My position as a goalkeeper wasn’t assigned based on skill, but on height. Still, it proved to be a pivotal choice. A decade later, I’d played for various teams at regional, national, and international levels. I reached the elite world of professional football, only to have my dream cut short two years later when I was released. This was my first real brush with resilience, though I didn’t recognise it as such at the time. I turned to a former PE teacher, a role model who encouraged me to go to university and follow my interests. Inspired by my love of the outdoors, I studied Physical Geography and completed my first coaching qualification. This marked a turning point: I discovered I was perhaps better suited to coaching than playing. During a gap year, I worked as a research assistant at the Scott Polar Research Institute in Cambridge, where I developed a lasting passion for research. This period reshaped my career trajectory, launching me into coaching and ultimately leading to a broader journey in human development. After university, I considered academia, earning a PGCE, but chose to return to football as an academy coach. I worked with young players worldwide, gradually specializing in older age groups. I found immense satisfaction in helping them succeed, especially as a way of offering them the guidance I wished I’d had myself. Later, a friend invited me to join his growing consultancy. I was intrigued and took the leap. What followed was a 21-year career in global learning and development. Initially a consultant, I later co-founded a 12-person international firm. But success brought distance from people, from purpose, and I missed working directly with individuals. Eventually, I sold my shares and started a solo consultancy. For over a decade now, I’ve worked with clients across industries and cultures, specializing in leadership development. My focus has been on helping leaders grow, teams excel, and individuals discover their potential. What motivates me most is witnessing growth. I’m passionate about helping people become the best version of themselves. This belief, paired with an empathic and practical mindset, enables me to tailor development to the unique strengths and aspirations of each person I work with. I also believe in the power of choice. As Viktor Frankl observed, “to choose one’s attitude in any given set of circumstances, to choose one’s own way.” Everyone has potential, but real development begins when a person chooses to grow. And in making that choice, they inevitably face adversity. It’s this realization that led me to study resilience in leaders. Why the professional doctorate? Having benefited from the guidance of remarkable mentors, I believe it’s important to be that person for others. My work is focused on helping people reach their full potential, both personally and professionally. That requires a deep, evolving understanding of human behavior. My pursuit of a professional doctorate at the University of Central Lancashire was born from this commitment to deepen my expertise, challenge myself, and offer more meaningful support to those I work with. As I explored possible research topics, I realized that leaders’ resilience was surprisingly under-researched. While leaders are often participants in resilience studies and leadership is examined as a factor influencing others’ resilience, their own resilience is rarely explored in depth. A review of the literature revealed that, although interest in this area is growing, no consensus yet exists on how to define or explain resilience in leaders. My study aims to fill this gap. Using a longitudinal, qualitative design, I set out to examine how leaders understand and express resilience. I purposively sampled participants across gender, background, and sector. Through semi-structured interviews and interpretative phenomenological analysis, which delves into the subjective meanings individuals attach to specific events or situations, aiming to explore the “how” and “why” behind their interpretations, I sought to answer three key questions: Can we define resilience in leaders in a coherent and context-specific way? How does resilience influence leaders’ performance? Can the mechanisms leaders use be understood and adopted by others to build their own resilience? At this very moment, I am completing my thesis and will be submitting it for approval in September 2025. From that point, I will be able to share with the world’s leadership community the results and exactly how to achieve them. Follow me on LinkedIn , and visit my website for more info! Read more from Stephen Vaughan Stephen Vaughan, Leadership Development Expert Stephen Vaughan is a world-class facilitator, executive coach, and MD of Fabric Learning. With a background in Professional Sports & Academics with now over 20 years of experience in Learning & Development, he specialises in designing & delivering bespoke development programmes for organisations ranging from small not-for-profits to large multi-national organisations all over the world. The majority of his work centres around Leadership, whether that be Executive Boards, High Potentials, or First Time Leaders, empowering individuals to achieve increased performances & results, deliberately encouraging a sense of fun, which makes effective learning a far more enjoyable experience. He describes himself as a Pracademic.