Written by: Jade Bartholomew, Director of Sierra Six Media A recent study by Intergrowth found that 75% of people never scroll past the first page of search engines. This means that if your website isn't ranking on the first page, you're missing out on a lot of potential traffic and revenue. Search engines are the primary way that people find information on the internet. Being one of the top search engine results is essential for any business or individual that wants to be visible online. Fortunately, there's a lot you can do to improve your website's search engine ranking. By optimising your website for search engines, you can dramatically increase your visibility and get more traffic to your site. The Importance of SEO SEO is the process of making your site more visible to search engines like Google. When you improve your SEO, you're more likely to show up in search results when people are looking for the products or services you offer. And since most people don't click past the first page of results, it's important to do everything you can to rank as high as possible. How to Improve Your Websites Ranking There are many factors that contribute to your search engine's ranking such as the quality of your content, the relevance of your keywords, and the number of backlinks you have. However, one of the most important factors is website optimisation. Website optimisation is the process of making sure your website is well-designed in a way that search engines can easily understand and are easy to navigate. Search engines favour sites that are user-friendly and will help your ranking. By using keyword-rich titles and descriptions on pages as well as using alt tags to describe images and creating well-organised and easy-to-navigate pages, you can see dramatic results. In order to draw customers and convert leads, your website needs to be engaging and easy to find. Focus on creating high-quality content that includes the keywords people are likely to use when they're searching for what you offer. In addition, promoting your site through social media and other online channels can also help to improve your ranking. The benefits of Appearing on the First Page of Search Engine Results As anyone who has ever searched for something online knows, the first page of results is often the most relevant and useful. Search engines use a variety of factors to determine which websites to rank on the first page, but two of the most important are relevance and authority. Websites that are relevant to the search query are more likely to appear on the first page, as are websites that are considered to be experts on the topic. Appearing on the first page of search engine results can dramatically increase traffic to a website, as well as improve its reputation and visibility. In addition, first-page results tend to get clicked on more often than those on other pages, so appearing on the first page can also lead to more sales or conversions. Why It's Important To Have a Website That is Mobile-Friendly In today's world, it's more important than ever to have a website that is mobile-friendly. More and more people are using their phones and tablets to access the internet, and if your website isn't designed for mobile devices, you could be missing out on a lot of traffic. A mobile-friendly website is easy to navigate, and all of the content is easily accessible. This makes it more likely that people will stay on your site and explore what you have to offer. In addition, a mobile-friendly website can help you to rank higher in search engine results, making it more likely that people will find your site in the first place. So if you're not sure if your website is up to par, now is the time to make some changes. Mobile-friendliness is no longer a luxury; it's a necessity. Though it may seem daunting to think about how to get your website noticed when 75% of people never scroll past the first page of a search engine, there are steps you can take to increase your ranking. If you're not sure where to start, our team of SEO experts can help. We can optimise your website and improve your online presence and reach more people. If you want help getting started or don’t know where to begin, feel free to contact us, we’re always happy to help!

Written by: Victor Mosconi, 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. Here you are, ready to work on the next task or project, but then you pause, and you start reviewing everything that needs to be completed for it. Thinking about the various groups it’s connected to, and the number of people that will see it, use it, and be impacted by it. You’re uncertain of what steps to take or which you feel is “correct” or what others would feel is correct. You begin to wonder if you know what actions to take and the right moves to make. Your anxiety increases and your thoughts begin to race and your breath shortens, and all of a sudden you become paralyzed in regards to starting this project. The Experience Why? It’s just a project like any other. But not to you. To you, it’s much bigger and more demanding. You think this project is for someone with more experience and knowledge, someone who is more skilled and is of a higher position. The weight of this project induces this feeling of fear. Fear so strong that you freeze. You can’t do anything on this project. You can’t decide, can’t move. Just the mere thought of any aspect of this project creates this intense feeling of paralysis. It may only be related to this one project. Or it may begin to seep into other areas of your work life and other tasks. Why does this happen? How do you go from being capable, knowledgeable, and confident one moment to completely frozen and unable to do anything related to that project next? Paralysis due to imposter syndrome can be a very common characteristic and effect. Paralysis is the inability to move or function; the total stoppage or severe impairment of activity. Imposter syndrome, also known as, the impostor phenomenon, is the inability to recognize internalized successes and achievements. It’s the constant fear of being a fraud for not being good enough and needing to seek out acceptance from external sources that will never fulfill that need. A low or lack of self-belief. In the medical field, paralysis is often related to physical body movement, yet in regards to imposter syndrome, it can be related to physical movement and mental processing. Why Does This Happen? When you are experiencing imposter syndrome, you doubt your own abilities. You see yourself as a fraud, not being good enough, but hoping your achievements will make you acceptable and you’ll receive approval from others. When starting a project, due to your imposter experience, you become overloaded with negative thoughts and emotions that swirl in your mind. These thoughts are from the expectations, bias, and comparisons that others have thrust on you over time. These negative thoughts become related to who you are and what you are capable of or the perception of what you are not capable of accomplishing. You are concerned about how other people would do the project and worry of how they could do it better. Your belief is that you’re not good enough, so why even try? You create a negative perception of yourself due to their influence, words, and behaviors toward you. A negative perception where you doubt yourself and your abilities. When faced with a new project, or big project, your imposter thoughts grow and remind you of your past mistakes, and the words of others. You see this negativity as reality. This negativity creates a mental block not just of what steps to take, but in clarity of acknowledging who you are. Imposter syndrome on its own will create self-doubt, lower self-worth, and a lack of confidence in your own capabilities among other characteristics. This will lead to overthinking about whether you can succeed in your accomplishments. You also wonder if you’re worthy of this project, or the right person for the job in accomplishing the project. The project then gets bigger in your mind. You see all the various steps at the same time, and possible outcomes and perceived feedback, which based on your spiral thinking, none of it is good. All of this gets wrapped in the fear of failure. Your low self-belief in being successful, in who you are and in your perceived lack of abilities grows, and you just freeze up. Unable to decide. Unable to take a step forward. Unable to even tell someone. The result is being paralyzed with fear due to your imposter thoughts. You are paralyzed in body and mind. 6 Tips to Help You Move Forward You do not need to stay this way. You can learn to break free of the paralysis by following these tips: Acknowledge you are experiencing this feeling of being paralyzed in your actions and thoughts. Recognize you aren’t able to move forward or act. Don’t dismiss this feeling. Ask yourself, what is the task or situation you are currently experiencing this paralyzed feeling in? It may seem like a given, but in the beginning, with your thoughts swirling, you may not be able to clearly recognize why this is occurring or where this paralysis stems from. Reflect on the skills, knowledge, abilities, and resources you have for this project. Think about what you can do and do well. Do not compare to anyone else, and do not discount any knowledge, or ability. Write down everything that is related to this project that you know you can do. Remember similar tasks, projects, or situations of your past, and your successful outcomes. Do not downplay any aspect, such as “Yes, but they could have been better”, or “But I just got lucky.” This will strengthen your imposter thoughts and paralysis. Focus only on your achievements and success and link your skills and abilities to them. Determine your next 3 steps to start moving forward. Write them down, so you can see and acknowledge what those next steps will be. Once you get to the third, then write the next 3 steps. Keeping yourself to a few steps will reduce the fear and help you see with clarity what is manageable in this project. Be good at doing it how you want to. If it doesn’t work, adjust. There is no one way for each project, and you will develop what works best for you. Don’t worry or care what others are doing. Just focus on what you are doing. The main goal is to grow belief in yourself. Moving Forward These 6 tips can help you break free of the paralysis brought on by your imposter thoughts. Your imposter thoughts are about your inabilities and lack of self-value. As your mind goes to the thoughts of the project, it will create a false narrative based on your imposter fears and doubts that you see as true. Your fear of failure will create a wall of paralysis. Refocusing on your true self-worth and abilities will increase your self-appreciation and self-belief. Believing in yourself will reduce your imposter thoughts and help you break free of your paralysis and get you moving forward. Follow me on Instagram, and visit my website for more info! Read more from Victor! Victor Mosconi, Executive Contributor Brainz Magazine Victor Mosconi, is a Ph.D. Candidate in Psychology, with a Master’s in Psychology of Leadership Development and Coaching, a Master’s in Industrial/Organizational Psychology, and the founder of Imposter Solution Coach. Through his life-long experience with imposter syndrome, his psychology background, and coaching skills, Victor specializes in supporting up-and-coming women leaders and entrepreneurs in overcoming their self-doubt and imposter thoughts to develop a mindset of self-appreciation and strong self-belief. Take his quiz on his website and discover what level of impostor syndrome you experience.

Written by: Joaquín Pinto, 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. Pursuing a college degree is one of the most important decisions you can take for your personal and professional development. You can take it to the next level by studying abroad, and make it an even more fantastic experience. We think enrolling in a higher education program in Dubai is one of the best decisions you can make. Here's why. Today, Dubai is one of the world’s most important financial hubs. Besides being a cosmopolitan city, it features incredible educational offers for international students. Not that long ago, few people were aware of Dubai. Today a dynamic private sector in the country creates the need to hire highly qualified foreign workers, creating countless opportunities for newly graduates. This makes Dubai an attractive hub to study and work, and a truly cosmopolitan city. These are the three reasons why you should choose to pursue your higher education program in Dubai. 1. Outstanding Higher education programs More and more students are choosing to obtain higher education qualifications from Dubai. The education framework mirrors the United Kingdom’s, and students can immerse themselves in a fascinating culture during their stay. Higher education programs in Dubai are aligned with international standards of the highest quality, and they were created to be recognised and valued across the world. 2. Programs designed for the labor market Prospective students often ask: how will a degree help me get a job? In Dubai, higher education programs are closely linked to labor market demands, so graduates quickly find jobs after their studies. Universities have worked hard to create programs that adapt to the professional reality. Thinking not only in the Dubai industry, but the world, these educational programs respond to actual market needs, and forecast future trends to stay ahead of the game. 3. It’s all about the money It may seem like Dubai, as a destination that oozes luxury and is covered in high-tech skyscrapers, is out of reach of most people’s pockets. The truth is, however, that higher education programs in Dubai have very competitive prices, being better value than more conventional destinations. Daily life for students can be similar to other destinations: the gastronomical and entertainment offer is varied and reasonably priced, and the city is designed with efficiency and comfort in mind for all its inhabitants. Some of the most sought-after programs These are some of the best higher education programs in Dubai. Business and management: you will learn the necessary skills to professionally face the challenges in the business world. You will learn best practices as an employee, and also key skills to create your own company or startup. Get insights into finance, human resources, marketing and customer service and learn how to work in a team. Get the tools to succeed. Construction management: the growth of cities requires qualified professionals that can handle the challenges of an increasingly complex sector with more and more regulations. This higher education program prepares their students to thrive in the construction sector. Cloud computing: develop your knowledge and competencies for this career of the future, with a practical component that prepares the student for the job market. You will develop your soft skills and work with real world tools from day 1. A closer look at Dubai It is located on the Persian Gulf coast, its official currency is the Dirham and although his official language is Arabic, most people speak English. While there are seasons, temperatures tend to be high all year round. It’s the ideal destination for the winter months (November-March). Dubai is very attractive for foreigners: it is an organized, safe and very modern country. Work tends to be well paid, especially for qualified people. If you choose a higher education program in Dubai, it’s likely that once you complete it, you will find attractive job offers. Dubai is multicultural. In the city all cultures live together, with over 75% of its population being foreign. How can an agency help you choose your next destination? In Boom Studies, our work is to connect you to your ideal english or higher education program and destination. We provide tailored advice so that the student chooses a higher education program in Dubai or other destinations based on their own goals. All of this, without incurring any additional expenses. Contact us and we will help you in finding a program that fits your dreams, objectives and budget. Let’s go! Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Joaquín Pinto, Executive Contributor Brainz Magazine A serial entrepreneur, Joaquín led several enterprises - including an editorial and a consultancy - before co-founding Boom Studies in 2019, after identifying critical weaknesses in international students´experiences in Malta. Boom Studies is a travel to study agency which offers unique tailored support all along the customers´ journeys so that they have the best possible experience abroad. As the CEO of Boom Studies, Joaquín has managed to grow this start-up despite having launched a few months before the pandemic. Rough seas make good sailors, and Joaquín and his team were able to establish Boom Studies as a leading agency in Malta, thanks to dedication and innovative thinking. We also expanded to new destinations (Canada, Ireland and Dubai) and have big plans for the future. A political science graduate from Sciences-Po Paris, Joaquín has lived abroad for most of his life, and is an expert in engaging different people, from government to private sector, or civil society representatives. Joaquín is a cosmopolitan citizen of the world with a passion to help others and connect people. So launching Boom Studies came naturally, and leading this company whose mission is to help people accomplish their dreams is the most fulfilling role Joaquín could have.

Written by: Anna Goryacheva, 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. "If you want to achieve a high level of skill, then you should focus on one thing" – a stereotype you often hear from teachers or mentors. Like in many modern media industries, the versatility in music production is considered to be not the best quality for a professional. Andrey Borisov is one of Europe's most sought-after sound engineers. His recordings received remarkable reviews from the world's top critics and were nominated for the Recording of The Year by MusicWeb International Magazine. He has worked with acclaimed theater directors such as Robert Wilson, Dmitry Krymov, Robert Lepage, and Grzegorz Jazhina. He combines work as a sound designer in musical and drama theater with classical sound engineering, recording symphony orchestras and chamber ensembles in concert halls. In addition to engineering and sound design, Andrey has composed music for numerous theatrical productions and several movies. He also teaches sound engineering at the Moscow State Institute of Culture. Today we spoke with Andrey Borisov personally and learned how it is possible to work in different areas of the industry and achieve top heights in each of them. Andrey, tell us how you got started in sound engineering and music. The music came first, although I always had a complicated relationship with it. I started studying piano at ten, relatively late by today's standards. And as you understand, I had significantly fewer chances to become a professional performer than my fiveyear-old colleagues. However, it did not last long, and after two years, I dropped music school. A few years later, I wanted to play the piano again, which was serious this time. My parents helped me find a private teacher, and my interest in music has grown daily. I studied regularly, listened to many different recordings, and even began to compose. My passion for sound engineering came later, thanks to my older brother, who was fond of sound recording equipment. At 17, I started my studies at the Moscow State Institute of Culture in the sound engineering department. However, I didn't feel comfortable without formal musical education, so after graduating from the Institute, I continued at the Moscow Conservatory studying composition. So, after you received your education as a sound engineer, you temporarily left the profession? On the contrary, after the Institute, I started working as a sound engineer at a theater, being a student at the Conservatory at the same time. After several years of experience in theater music production, I also began participating in theatrical projects as a composer. Did you work on live shows at the theater and record classical music? How is it possible? It's a matter of planning. The theater's repertoire is usually known months and years in advance. So while I didn't have theater performances, I would have scheduled recording sessions. You have a lot of solo piano and chamber music recordings. Have you developed any recording methods of your own over the years? Oh, sure! First, it's important to mention that in classical sound recording, the choice of microphones and their placement is crucial. If you hear the result that satisfies you at the recording stage, you can assume that most of the work is already done. When I first started recording piano, like most novice sound engineers, I used the so-called "good old starting points." But over time, after listening to quite a few recordings made at various well-known studios and halls, I created my templates of microphone setups and started using them, combining options. Although I have developed several exemplary configurations for different situations throughout my work, I continue trying new things. Many sound engineers will probably agree that there are no ideal universal solutions – different halls, studios, and recording methods are suitable for different music. In other words, my microphone setup for Chopin's Etudes would be slightly different from what I choose to record Prokofiev's Sonatas with the same grand piano. The sound engineer always makes the final decision on how the recording product will sound. It is a continuous process: searching, paying attention to nuances and details, differences in perception, and experimentation. That's why we call it The Art of Sound Engineering. Well said! As I understand it, classical sound recording requires musical education from a sound engineer. Yes, that's right. Sound engineers who work with professional musicians must have serious musical training and experience. I often tell my students about this – when you record music, especially classical music, you should at least be able to follow the score and understand styles, form, and arrangement. But is it necessary at the theater? As for the theater – everything is a bit different. You have to be fast and creative there. Since most of the work has to be done on the fly, academic pedantry is not on your side. By the time you decide which of your favorite tube microphones is best for the harpsichord, the scene will most likely already be over, and you will not have time to do critically important work. Since we moved on to the theater, we know that you have worked with many prominent directors. How difficult is it from a psychological point of view? This is a fascinating question. It's not always the same. Interaction with directors in cinema and theater often differs from working with musicians. With musicians, you can usually speak the language of music using all available professional terms. Many directors know the musical language but still do communicate using different figurative terms. It's more complicated, and it often comes down to how long you've been with the director and how well you understand each other. With Dmitry Krymov, for example, we had a very successful workflow: he explained what he wanted to get as a result. He said: "I will not interfere with the process, and when you think that I need to pay attention to your work – just tell me that everything is ready." Such an approach is essential for work at the theater – all stages of the work of a sound engineer are constantly exposed to everyone. That is entirely different from studio work, where you can decide when the result should be presented. How do you generally build communication with musicians or directors? Are there any peculiarities? I believe it is worth trying to understand the director's tasks regardless of how he describes them. Many novice engineers tend to use technical vocabulary too much without thinking about whether someone understands them or not. As an educator, I believe that this is not the best solution. Ultimately, the final result is vital for the project, and it depends on if all the team members are on the same page. Maybe Pink Floyd created genial things while not having the most friendly relations within the band – but it's better to treat this as an exception and maintain a positive atmosphere and good relations in the team. So, can and should one be universal in one's profession? Well, on the one hand, experience gained in one field of activity can make you an outstanding professional in your area. On the other hand, the experience you get from different activities is a broad outlook, which helps to follow the changes in the entire industry. Often, knowledge gained in one area enables you to answer questions from another. Classical sound recording and work in drama theater are still areas of working with sound, which is why they coexist so well. As one of my teachers once said, "It is crucial to find unity and variety balance." Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Anna! Anna Goryacheva, Executive Contributor Brainz Magazine Anna Goryacheva is an award-winning Russian-American pianist, recording artist, educator, and entrepreneur. Being a brilliant soloist and chamber musician, Anna performed recitals in Russia, United States, Poland, Hungary, Lithuania, Czech Republic, Finland, and Sweden. Her solo and orchestra performances were broadcast on the radio and television worldwide. Anna is the Founder of Elite Piano Institute – the top piano school in Los Angeles, California. She has also gained recognition as a renowned pedagogue and has been featured in numerous media outlets for her expertise as a piano coach such as Thrive Global, Kivo Daily, Influencive, America Daily Post, The American Reporter, Voyagela, Disrupt Magazine, to name a few. In 2020 Anna was featured in the Brainz Magazine global list of 500 entrepreneurs, influential leaders, educators, and business owners worldwide recognized for their success, achievements, and unique work.

Written by: Kelsay Elizabeth Myers, 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. Have you ever felt like you are living your life in black and white instead of the vibrant, full spectrum of colors? I’ll make a confession to you. I used to feel that way. When I was a little girl, I would jump up on the bathroom counter, find a comfortable position around the sink and sit just looking at myself in the mirror, getting lost in what I imagined I would want to see and who I wanted to be when I was older. As I got older, I began taking selfies I would filter in black and white because it looked more artsy, more sophisticated, closer to the ideal version of myself I had in my mind: a glamorous diva, the Asian Madonna, my own LIFE Magazine feature, or whatever else captured my fancy, further getting lost in the beauty of the created image, the self-reflected me who was hiding from the realness and messiness in all the shades that exist in this life. It’s like that Kristin Martz quote: “We lose ourselves in the things we love. We find ourselves there, too.” I’ll be honest. I still love black and white photos, and I still spend a good amount of time staring at myself in the mirror, or the image of me that appears reflected in the windows or sliding glass doors in my apartment. Being an entrepreneur and online coach also requires I take a fair amount of selfies or talking head videos and keep posting them on social media! The difference is that I no longer lose myself in looking. I don’t avoid the realness and full range of colors in life. I am present in my day-to-day experiences and present for the messes. Rather than living for a future me, I imagine seeing reflected back, I am living my life as I want to be living it right here and right now. And what changed? It was a subtle, slow, but monumental change in the way I was looking at it. It was a process, and it’s taken me a lot of time, money and dedication to my own personal growth and transformation. When I was in it, I was looking at myself from one facet, but by seeing myself in various objects that represented each of those facets, I was able to enact and eventually become my own shapeshifting, multifaceted and vibrant wholeness. The Steps to My Multifaceted Transformational Process I used objects as a way to express aspects of myself that needed healing, growth and transformation. The first object I found to represent my own core wounding was the mirror itself—a site for me to discover who I am and who I am not. I could literally look at my reflection and imagine or recreate the ideal future version of myself looking back. We know mirrors distort our reflections to begin with. The way the glass is cut creates concave or convex mirrors that do not reflect a real representation back to us, and human beings also see what we choose to focus our attention on. I took that distortion and focus to new levels by imagining Madonna’s face as my own or seeing a future version of myself dancing to Henry Mancini’s “Moon River” with the person I love as I watched Carrie and Mr. Big do on the TV screen. Twenty years later, the mirror/TV screen became my metaphor for the creative power of identity construction, and I did dance with the woman I love not to “Moon River” but to Engelbert Humperdinck’s “The Last Waltz,” and even though the experience was not an exact replication, it was a mirrored image. I became settled enough in my body to be in the present without needing to get lost in the future or the past. My own experiences learning and settling my nervous system through many different integrative somatic trauma therapy, expressive arts therapy, narrative therapy and embodiment practices inspires me in my life and in my own healing arts business every day. Until I became regulated and discovered my own inner resources to ground and center, to resolve or release, and to activate and settle, I couldn’t allow myself to fully be in the present moment. I reconnected with the joy and creative power I experienced when I was a young girl creating new worlds for myself within those mirrors and let go of comparing the fantasy to the reality of my life. I was able to fall in love with many things: waking and falling asleep with the sunlight, the scent of coffee and rose petals brewing, cat cuddles, listening and dancing to my playlist of songs that have uplifted me since childhood, and being inspired by the way life is constantly changing and shifting. I learned how to let go of my need to know everything and control my life and simply be in the flow of it. Being inspired by constant change and shapeshifting was challenging for a control freak like I used to be. Staying with the objects and metaphors long enough for them to shift, release, change and grow allowed me to not only see, but also feel emotionally and at the sensate level, that each time it was okay. I could trust the transformative process. Mirrors became kaleidoscopes of fragmented colors and mosaics that then became a lighthouse, and I was the lighthouse shining forth my light to attract new pieces. Swords of truth became soft feathers and then flower petals of beauty. Bowler hats became wings and modern kimonos, and I don’t need to know more than that right now. I enjoy being in this process. If my multifaceted transformational process appeals to you, I offer it in individual coaching sessions and longer-term coaching programs that allow people to shapeshift, grow and go after what they want in life with passion, confidence and trust in their own wisdom, voice and ability to navigate the complexities of identity in our contemporary world through my business, Dialogical Persona Healing Arts. You are in the questions that you ask, in the colors of your world, and in the dialogues that make up your life experiences: the things you love, the things you wonder about…these details make up your multifaceted self. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Kelsey! Kelsay Elizabeth Myers, Executive Contributor Brainz Magazine Kelsay is a professional writer, artist, and registered somatic movement educator (RSME) with the International Somatic Movement Education and Therapy Association. She is passionate about trauma healing and restoring connection to ancestral roots and wisdom for a fuller sense of self and creative expression. As an expressive arts coach and founder of Dialogical Persona Healing Arts, LLC, she helps people from all over the world that want freedom from inner blocks holding them back embody resources to transform their lives with soul-based expressive arts programs and courses. The mission of her work is to hold space for the full expression of a living, vibrant and multifaceted self through the embodied arts. She has trained with Tamalpa Institute in the Life/Art Process, Clean Language facilitation through The Academy for Soul-based Coaching and Integrative Somatic Trauma Therapy approaches.

Written by: Diana Marquez, 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. More frequently than not, we constantly wish for a better life without realizing that the power is within every one of us. Around 20 years ago, I came by the concept of 100% responsibility, and I always attached it to more proactive things like getting a new job or making "my dreams come true." And sure enough, that helped me achieve some of the things I wanted and my approach to a "successful" career. As time passed, I knew something was missing. I was redefining every other aspect of my life, and it took a complete turn of events to take it to the next level and accept that I needed absolute ownership of everything that came my way, no matter how unfair that could be. Almost magically, soon after realizing that, I came across a fantastic book: The Power to Change everything, and even if I recommend you take note and buy it as soon as you can, that is only part of what this story is about. The power to change everything sounds like magic, but it actually isn't, but it really is. I heard about quantum physics somewhere in 2005 when I heard Dr. Deepak Chopra talk about abundance in everything and then saw the documentary What the Bleep Do We Know? This entire scientific concept of how our physical world is only 1% of the world and the rest is 99%, so energy, so for me, someone that could never really understand what that means, but I do know enough to know that I really know nothing. I knew right away that the closest I could explain was that it was like magic, and I could make my life whatever I wanted it to be. When you change the way you look at things, the things you look at change. At first, I thought that was a bit unfair; why in the world would I be responsible if someone cut me off on the highway leading to a crash, or if my partner gets mad at me for something that has to do with their insecurities and not what I do. Unconsciously I was only making excuses because it seems easier to be able to just be responsible for my actions vs. the entire world. After many fights with everyone, most frequently myself, I finally gave in and decided to change my perspective, and just like magic, everything changed. It was more liberating to have full responsibility instead of hoping the 15 million drivers in Mexico City would have all the necessary variables to change their driving habits overnight. In other words, I was relinquishing my power, willingly, to every other person that crossed my path. Extreme ownership. We don't come to this world; we become. The sooner you accept that this is true, the more joy and blessings you'll have in your life. That is NOT an easy task, and we will fight with all we know to justify not taking complete responsibility. The more committed to finding my purpose in life, the more I realize I want to help you do just that. A hack, if you will, to make a smoother and faster transition. And as a first step, I want to share the essential 3 big rocks you need to continuously assess and address. 1. Our ego. This goes beyond the typical definition of our pride. This is more about our opponent, every reaction we have that prevents us from bringing light into our lives. Ego typically is found in: a. Comfort zone. As humans, it's hard for us to use energy more than needed. We must fight and grow out of our comfort zone and constantly challenge it. b. Judgment leads to reaction vs. proactive behavior. Most of the time, this also indicates that we judge ourselves vs. choosing kindness. c. Self-esteem issues. This has been a never-ending journey, but do you know we can't give what we don't have? We can't love others if we don't love "us" first. 2. Our mindset. We can't change what happens, but we can change how we react. We also know that what we focus on expands. This is why this is so important. Our mindset defines everything; do we think we can continuously grow? Do we believe there's more than enough for all of us? Our mindset is a muscle that we need to exercise. 3. Our habits. Sometimes we need to hack our minds. We might not always be motivated to make healthy choices; this is when our habits kick in. According to several studies, we spend half of our day on autopilot; if that automatic journey we are taking is not beneficial for us, then it is costing us way more than we know. We need to change the triggers and reactions to improve our lives. As Lao Tzu said: "Watch your thoughts; they become your words; watch your words; they become your actions; watch your actions; they become your habits; watch your habits; they become your character; watch your character; it becomes your destiny." I've created this: "break the status quo" tool so you can embark on your journey to extreme ownership; I hope you find it helpful, and I hope to continue to see you here. Follow me on Instagram, LinkedIn, and visit my website for more info! Diana Marquez, Executive Contributor Brainz Magazine Diana Marquez is here to lead a counseling-oriented role promoting creativity and nonlinear thinking. She has a dedicated her life to challenging her perspective, and growing her mindset has become her life purpose of helping others in their journey in order to tap into their own personal power. She is passionate about organizational culture and human behavior and how to drive and accelerate business growth.

Written by: Maureen Chiana, 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. High rates of mental health problems have recently been documented among employees, managers and even university students. As a result, employee wellbeing has emerged as a massive priority for organisations, as many workers complain of dissatisfaction and burnout, resulting in low employee engagement, an increase of 'quiet quitting', and the 'Great Resignation'. “Our history is not our destiny.” — Alan Cohen Many people spend too much time focusing on their physical health, and forget to work on their mental health, because unhealthy thoughts lead to an unhealthy life, even if you exercise daily and eat well. What actually is mental health? It is how well we process our thoughts, emotions, and actions by deciding how we handle stress, relate to others, and make decisions. The ability to intelligently manage the emotional brain is a fundamental mechanism in wellbeing and developing high Emotional Intelligence skills plays a key role in this by enabling individuals to cope more effectively with challenging situations, resulting in improved mental and physical wellbeing. Mental health problems have become prevalent and psychosocial stress and the feeling of rejection are strong contributing factors. In addition, many workers are dissatisfied in their jobs with a feeling of not being able to speak up, resulting in them leaving or decreasing their effort while suffering in silence, ultimately causing mental and emotional health issues which negatively impact on the workers and the organisation. Unrealistic expectations, accompanied by excessive workloads and tight deadlines, increase workers stress levels, especially when they have not learned to control their brains narrative. This is currently leading to many work days lost to anxiety, mental fatigue, stress and depression The workplace is a community of people with diverse brains so it's become essential for leaders and organisations to understand how to support their and their people's mental health for sustained high performance, productivity, creativity and effective decision-making. Emotional Intelligence Research has shown that emotional Intelligence (EQ) can largely prevent symptoms of depression, anxiety and stress (mental health problems) because those with higher emotional Intelligence have developed skills to manage their emotions to typically have more positive moods. This results in psychological, mental and emotional wellbeing, an ability to thrive and not just survive. The right hemisphere of the brain is normally responsible for processing emotions of our thoughts — is it happy or sad, angry or calm, so it has become crucial to understand the role of Emotional Intelligence for prevention and treatment. "Emotional intelligence (EQ) includes "the abilities to accurately perceive emotions, to access and generate emotions so as to assist thought, to understand emotions and emotional knowledge, and to reflectively regulate emotions" (Mayer et al., 2004). Each person has their own way of looking at the world (perception) and responding to it (behaviour). Those recurring responses – partly inherited and part learned fall into patterns, referred to as behaviour preferences. Emotional Intelligence is also involved in the shaping of social functioning. Individuals who are better able to recognise and regulate their own emotions appear more able to establish and maintain healthy social relationships. A Sense of Belonging Having a sense of Belonging is an important aspect of social functioning because we human beings are wired to establish a certain amount of stability and develop positive interpersonal relationships. People with higher levels of Emotional Intelligence, experience a higher sense of inclusion and less rejection which, in turn, is associated with lower overall mental health problems. The same person can experience high levels of inclusion and rejection at different times, and our brain experiences negative emotions more strongly and for longer, this is why better leaders don't just focus on creating a sense of belonging at work but to also work on reducing the experience of rejection as well for better impact. Strategies For Mental Health Leaders Need Good Mental Health to Be Empathetic When you feel stressed and fearful from consistent change, challenges, and working under pressure, it's difficult to feel empathy for others because your emotional brain activates the stress response keeping you focused on the problems and your survival. But being empathetic under these difficult circumstances is the edge that will make you a great and high-performing leader. When you care about your team and understand their perspectives, you build rapport, trust and credibility. This is where developing Emotional Intelligence is vital to help you manage your emotions, thoughts and behaviour so that you can then have the mental and emotional ability to care for others. Without this, you run the risk of being an absent, unavailable leader that loses peoples' trust and your credibility. Minor issues can become magnified in the brain to become major when an individual has not learned the skills to manage their thoughts, emotions, or actions resulting in mental health problems. Regulating emotion needs to be practiced consistently and some common strategies include: setting goals mindfulness self-compassion meditation positive self-talk nutrition reflective practice. You can regain your motivation and focus to complete tasks when you set goals correctly, enabling you to regain emotional control when achieved. Mindfulness enables us to stay in the present because, as humans, we tend to hold onto the past and worry about the future. But, in reality, we can determine our present because the past has gone, and the future isn't here yet. So being mindful will enable you to see current opportunities and set and act on small goals that can be achieved. Self-compassion Many people get trapped in vicious cycles of having unrealistic expectations of themselves and others, setting themselves impossible standards, failing to reach them, and living in self-blame, shame, and self-doubt. Self-compassion is the most effective way to eliminate these limiting feelings and emotions by giving yourself the same kindness you would give to other people. Meditation can be effective when done appropriately by providing scope and focus for example, when deep breathing and movements are practiced, leading to increased energy. A common mental health symptom is low energy, so meditation can help increase energy levels and motivation. Positive self-talk is essential to eliminate what Daniel Amen describes as ANTs (Automatic Negative Thoughts). It's an ability to replace these negative thoughts with positive believable ones. Negative thinking or undisciplined thoughts are formed from bad habits you engage in because they attack and take over your mind. These negative thinking habits form through a process called long-term potentiation as neurons fire and wire together, and the negative thoughts become an ingrained part of your life to the extent that you start believing that they are your reality. Don't believe every thought you have. Emotional Intelligence becomes essential to enable you to develop this skill of guiding and directing your thoughts. This is a key step in developing strong mental discipline. For best results, start with small, subtle changes such as reframing 'I can't do this, to 'I can’t do this yet.' Or "I can't ask for help" to I can ask for help when I need it. Nutrition: The gut bacteria in our digestive system don't just function to help us break food down. There's a close association between the brain and the gut, which is incredibly important in mental health. So make your gut health a priority by listening to your body and watching what you eat. Eat low-sugar foods and reduce or eliminate processed and refined sugars and carbs. Learn to let go of mistakes quickly when things don’t go the way you expect. Be persistent, and do not allow frustration to undermine your confidence or focus. Aligned to all these strategies is the use of the reflective practice. Reflective practice will facilitate your ability to develop mental and emotional well-being. Reflective practice will give you an opportunity to self-assess your thoughts, emotions and actions so that you can adjust/shift quickly when required. Coaching: One very good indicator of progress is the growing practice of appointing performance coaches to help leaders, managers and team members increase in performance by helping them maintain their mental and emotional wellbeing to enable them make the right actions and take appropriate actions. Conclusion To stop yourself from getting into a self-defeating, downward spiral, it's essential to learn to be kinder to yourself by choosing self-compassion over self-criticism, practice mindfulness to ride out emotional waves, and develop high emotional intelligence skills. Pay attention to yourself to determine whether you spend more time during your day reacting to situations or responding. When you react, you create toxic thought patterns that negatively impact your mental health. On the other hand, responding enables you take time to analyse the situation before speaking and gives you control. You lose control when you react because you give control to someone else or something else over you. No matter what challenges you encounter in life, when you master the art of mental self-care, you will boost your mind, mood, and mental health and achieve extraordinary success in life. Follow me on LinkedIn, Instagram, and visit my website and Academy for more info! Read more from Maureen! Maureen Chiana, Executive Contributor Brainz Magazine Maureen is the CEO and founder of The Mindsight Academy and host of Lead To Excel Podcast. She is a NeuroCoach, delivering Performance Enhancement Treatment [PET] by rewiring the brains of leaders to perform at their optimum. She is a High Performance Coach, Corporate Consultant, Neuro-Leadership and Emotional Intelligence Specialist, an Award Winning Speaker, that leverages on Neuroscience insights of how the brain works, to empower leaders, executives, female founders and business owners to perform optimally and transform how they lead, work and live. Maureen is passionate about helping people mitigate the biases that negatively affects them and their decisions, and her framework focuses on the Human Central Processing Unit – THE BRAIN, which helps leaders make better decisions ‒ especially under pressure ‒ thereby improving their overall or targeted performance.

Written by: Dr. Leslie Davis, 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. Jiu Jitsu…a martial art also known as “the gentle art”. In my opinion, it’s the perfect martial art to train as a woman, especially for female victims of intimate partner violence (IPV). Intimate partner violence includes the use of violent behaviors (physical and sexual) and intimidating behaviors of one romantic partner towards another, in order to exert power and control. Any woman who trains jiu jitsu will probably share how intimidating it can be on your first day because there’s a great chance you might be the only woman in the gym full of big, sweaty men rolling around on a mat. You’ll walk into the room and see what seems to be guys cuddling and sometimes trying to murder each other. You’ll sense a high level of intensity in the room combined with the smell of a teenage boys’ locker room. Just imagine how that might feel for a woman who has a history of being physically abused by her partner. All around her are various forms of triggers. If she has the courage to stay, she will soon learn the power of jiu jitsu. In my 5 years of training Brazilian Jiu Jitsu at 10th Planet Jiu Jitsu O’Fallon, I have seen many women come and go. Once I received the rank of blue belt alongside my jiu jitsu partner, Vanessa Sims, we started a group called We Roll Too to empower the women in our area, to develop sisterhood, and to have opportunities to openly ask questions of upper-ranked female jiu jitsu practitioners. As a blue belt, I have chosen to focus on the mentorship side of the art as I observe how women roll. Some women are very aggressive and enjoy dominating both men and women in the gym. Other women are timid and tend to focus on defending themselves. As a psychotherapist, I began to wonder if there was a connection to how women train in jiu jitsu and their life experiences with violence. Through many conversations with my jiu jitsu sisters, it was not surprising that many of us had a similar history of experiencing intimate partner violence. The jiu jitsu mat oftentimes becomes a sacred ground for those who are committed to the journey. And on this ground, I have witnessed various signs of trauma, such as panic attacks, crying, misplaced aggression, and sometimes isolation. I have also seen and heard many stories of women who display a multitude of reactions to their unidentified response of FIGHT, FLIGHT, OR FREEZE. Sometimes I wonder, “If only they knew the power of jiu jitsu.” Fight While training with a partner, a woman may be triggered to attack, as the movement and positions of jiu jitsu mimic real-life scenarios of violence, but within a controlled environment. The power of jiu jitsu for this woman is that she will learn offensive techniques that can be used against a larger and much stronger person, as well as knowledge of when to attack, if she needs to be more aggressive. Flight As a woman trains with bigger and stronger opponents, especially men, she is likely to be placed in vulnerable positions on the mat. The power of jiu jitsu for this woman is that she will learn techniques for self-defense, including how to escape a stronger and more aggressive person. Freeze With the range of skills and techniques in jiu jitsu, it’s not uncommon for beginners to freeze when trying to remember a technique that was taught in class. This reaction also happens when a woman is attacked by her romantic partner and struggles to decide how to properly respond to get to safety. The power of jiu jitsu for this woman is that she will gain confidence in her abilities to protect herself, and she will become less likely to freeze if she is attacked in the future. The power of Jiu Jitsu includes a community of support We live in a world where a woman’s safety is always at risk. Although there are reports of women who have been abused by training partners or coaches, many women find that jiu jitsu provides a sense of safety and community. For a woman who has a history of IPV, this is crucial to her healing journey. I am blessed to have found community with the women I am privileged to train with every week. I have also developed a sense of safety with my jiu jitsu brothers, whom all treat me with respect. As one of the tiniest women on the mat, standing at only 4’11” I can truly say that I am not afraid to train with any man in my gym, because I know I am in a safe environment with amazing people who care about my well-being. The power of jiu jitsu can be transformative for women who have been victims of intimate partner violence. Women who train jiu jitsu will be empowered mentally, physically, and emotionally. To all my future and current jiujiteiras, it is my hope for all women who decide to use jiu jitsu as part of their healing journey, that you learn to overcome their triggered responses of fight, flight, or freeze. If you or someone you know are in need of domestic violence resources and education, please check out The National Coalition Against Domestic Violence. If you are a female wanting to learn the gentle of art of jiu jitsu, let’s connect to discuss how to locate a gym to accommodate your needs. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Dr. Leslie! Dr. Leslie Davis, Executive Contributor Brainz Magazine Dr. Leslie Davis is a licensed counselor, relationship coach, mental health consultant, and podcaster. Using an Emotion-Focused approach, she empowers women and youth with tools to develop healthy connections. Her work with clients focuses on attachment styles, self-esteem, and empowering women to cope with anxiety and depression. As the Founder and Executive Director of Hearts in Faith, NFP Dr. Davis also brings awareness and addresses the needs of single mothers, single fathers, and youth in her community. You can find her podcast, She Matters with Leslie Davis, on various platforms including Apple and Spotify.

Written by: Anna London, 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. It is important to be a life long learner. No one knows everything. I find it amusing (being facetious) that some people no matter what their life path is think that they know everything or have no desire to learn. Case in point… You’ve incorporated your business and now have a registered LLC, S or C-Corp and now because you are titled Founder or CoFounder and CEO or COO, you think you know everything about running and growing a business. You are a startup founder with an idea and feel entitled to VC funding even though you have not done the research to determine if your idea is a product market fit and something people would buy. You haven’t yet even executed on the idea to show reasonable traction. You’ve taken a few no code courses and now you think you know everything about developing an application. You took a few courses in cyber security or know a CISO and now think you are a cyber security expert. You watch football on TV and think you know better than the players and coach as to how to run the plays. As a celebrity, you feel that because you have a following and a few likes, that you know everything about every topic including getting involved in politics. As a parent, you feel that your kid can do no wrong and you know more than the teacher. As an American, you feel you know more about every other country’s problems even though most Americans have never left the state or city where they grew up and most have never left the continental United States. As magazine editors, you name only Americans “the most beautiful woman or man in the world” when have not even looked beyond American borders. You’ve been hired based on your resume and a great job interview and given a title of CoFounder, Director or VP and think that your title means that you do not have to work for or continue to learn new things or certain tasks are “beneath your job title”. When asked to perform a task, you refuse or when given constructive feedback, you respond with “I already know how to do that. You don’t need to tell me.” or “I cannot do that task, but I have contacts in my network that can perform this task” yet never live up to your words or expectations through providing that promised resource or doing the task yourself or even show the willingness to ask questions without being a “know it all.” Continued learning and remaining coachable is key to success in leadership growth and being an example to others in your organization through leading the way. Not wanting to learn yourself or be willing to take constructive criticism in order to continue to grow holds the entire organization back because employees mimic their leaders. If you are not willing to step out of your comfort zone to continue to grow, learn and improve, then why should they? Education is the key to growth in every aspect of life, business, sports, parenting et al. Follow me on Instagram, and visit my website for more info! Read more from Anna! Anna London, Executive Contributor Brainz Magazine Anna London is an US Army Veteran, Colon Cancer Survivor, Educator, Cyber Security Expert, Entrepreneur.

Written by: Kresh Pidial, 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. Being vulnerable with our emotions can be so hard to do. To be able to open up about our emotions, not only to others but also to ourselves, does not come naturally to everyone. We may not even be aware of what we are feeling; often it takes time to recognise what it is and to feel comfortable enough to acknowledge it. Why is it so important to identify our emotions? Being able to recognise the feeling, and understanding what it is, helps us to pinpoint it when it arises again. A lot of us have not been taught how to express emotions growing up, so then how do we know how to identify and then convey these as adults? We may have come from cultures or upbringings where expressing emotions were taboo. We may have been taught to quell our emotions, push them down, dismiss them, and “get on with things”. Emotions have power though, they can be indicators of what is going well in our lives and what is not working for us. They can let us know what our personal boundaries are, what feels good and what doesn’t. Dismissing our emotions hinders deeper connections that can be formed. But then facing our emotions takes vulnerability, so how do we get there? 1. Identify the emotion Acknowledge what you are feeling (e.g. sad, anxious, down, happy, excited). Having the ability to put a name to the feeling helps us to recognise it when it comes up again and helps us know ourselves better. 2. Determine when you felt it Being able to identify when the emotion arises helps us to become aware of what to do next. Are these emotions negative and triggered by a person or circumstance? If so we can avert this person/circumstance whilst we work through the emotion. Often we are not aware of our triggers and continue to expose ourselves to these, heightening the emotion. On the other hand, if we are feeling positive emotions, it is helpful to know what propels these; who doesn’t want to ride on the feel-good train? 3. Face your emotion If you are feeling depressed for example, talk to your emotion to find out why you feel the way you do. It may sound strange but try it. Ask yourself, “why am I feeling down?” Dig deep and have a conversation with yourself about what is causing the distress. Journalling can help ‒ write out your internal dialogue and release it all on a page with no judgement. Think of it as unloading onto a blank canvas and see what comes out, you may be surprised! 4. Allow yourself to be vulnerable It can be scary to share what we feel. But opening up to another about what is going on with us not only liberates the feeling, but also helps us work through the emotion. You may feel a release and that is a good thing! Being able to express our emotions is healthy. The alternative is to keep it all trapped internally which ultimately can build up over the years and cause havoc healthwise (both psychologically and physically!). Processing our emotions is so important for both our psychological and physical health, yet a lot of us have not learnt how to do this. Emotions can stay stuck in our bodies/minds for long periods of time, creating negative effects on our wellbeing. Moving through the steps above helps us to become more comfortable with our emotions, process them, and be vulnerable with them. Over time, processing your emotions will become second nature as you learn to identify and manage them. Follow me on Facebook, Instagram, and visit my website for more info! Read more from Kresh! Kresh Pidial, Executive Contributor Brainz Magazine Kresh Pidial is a registered Psychologist passionate about helping individuals live a more fulfilled life. She is the founder of Joie Life, a warm, down-to-earth practice dedicated to helping individuals live more authentically. Kresh works with people that are experiencing life changes, anxiety, stress, pressure at work, career transitions, low motivation, low self-esteem, relationship issues and depression. She has worked in several professions and industries, including investment banking and consulting, providing her with a unique understanding of issues experienced in the workplace. Kresh holds a Master of Psychology (Organisational) and Master of Commerce (Marketing).

Written by: Laura Kingston, 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. Productivity is a bit like exercise. You know it’s good for you. You know you’ll feel better afterwards. But for some reason it’s so easy to put off and find excuses not to do it. Similar to exercise, one of the reasons can be that we don’t quite know where to start. ‘Productive’ is like ‘fit’. It’s the desirable result ‒ but getting there can be a mystery for many. For the last four weeks, I’ve been trialling different productivity hacks. Like many, I started from scratch. I’d wake up most days with a long to-do list and go to bed with an even longer one. I was tired from working all day but lay in bed feeling like I hadn’t really achieved anything. Let me tell you – productivity hacking changed this for me within days. Here’s how to get started. 1. Re-organise your lists Do you have one long to-do list with everything in a random order? ‘Pick up dry cleaning’ just above ‘Corporate values presentation for Friday’? It’s time to overhaul: Go through your list and assign each task to one of the following categories: Under 2 minutes Under 20 minutes 20-120 minutes (large projects, research or preparation) Personal Now split the categories up into brand new sections in your notebook (or whatever you use for your to-do list). So, you’ll have four lists which look like the below examples: Under 2 minutes RSVP to the event next week Email meeting agenda to the team Under 20 minutes Check website analytics from the weekend Design Facebook advert for product launch Prepare for 1:1 with Rosie 2. Prioritise your lists Hopefully, by breaking them down in this way, you’re already starting to feel more organised. The next step is to prioritise each item. This is so you don’t end up getting through all the easy jobs every day and neglect the project work that’s due on Friday. Use a numbering system to work across all of your lists as one. Try to stick to a rule that you cannot move on to task 2, until task 1 is complete (or you’ve at least made some progress), and so on. This will help you keep more accountability to yourself. It might look something like this: Blitz Under 2 minutes list (Under 2 minutes list) Read Board pack (20-120 minutes list) Walk the dog (under 20 minutes list) 3. Time-block your calendar Now that you’ve broken everything down into manageable lists and prioritised everything, you should be clear on what tasks need to be done, in what order. You might feel really on top of everything already, but trust me, don’t be tempted to skip this time-blocking step. For me, it was a critical to keep me feeling that I had achieved so much every day, and also helped me understand how long tasks actually take me, rather than how long I expect them to take. Divide every hour that you plan to work into task-specific blocks. Here are a few tips I’ve learned: I like to colour-code tasks using a different colour for each type of list. Remember to plan in personal tasks too, as well as admin tasks like responding to emails and breaks. You can schedule the ‘Under 2 minutes’ list into one half-hour block and blast through them all at once. The first week will be trial and error so don’t beat yourself up if you overrun and don’t get around to the next task. Knowledge is power and time-blocking is a brilliant way to help you understand how long you take to do things and leave enough time to get it done. 4. Focus on the task in hand If you’ve done time blocking correctly, you’ll have factored in time during the day to answer emails, make calls, walk the dog etc. So, when you’re in a time block, focus on that task and only that task. Close your emails. Also, unsubscribe from any irrelevant emails or mailing lists you don’t find useful anymore. You’ll be surprised how much better you feel. Put your phone on Do Not Disturb mode if you can – I like to use a free app called Forest which helps avoid the temptation of using your phone for 25-minute intervals. Listen to some focus music – there are plenty of playlists on Spotify or YouTube. 5. At the end of the day, prepare for the next As I said earlier, don’t feel disheartened if you reach the end of the day and have missed a task or two. Use the end of your day to time-block the following day, so you hit the ground running as soon as you open your laptop. Move across any tasks that you didn’t manage to finish – you’ll feel a great sense of satisfaction at the end of the working day when you know you’ve made great progress, everything is planned out for tomorrow, and every hour you’ve spent working has been focussed and productive. Now it’s time to switch off – you’ve earned it. Did these tips work for you? Send me a message on Instagram and let me know. Check out my digital magazine, High Life North. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Laura Kingston, Executive Contributor Brainz Magazine Laura Kingston is an expert in disruptive digital marketing, online publishing, trend analysis and leadership. Her expertise is in identifying key trends and implementing them into businesses to keep them ahead of the game. Laura specialises in building effective teams to ensure high-growth, high-energy businesses. She is Managing Editor of High Life North magazine which is disrupting the Northern publishing industry in the UK, providing an online platform to empower women and champion independent businesses.

Written by: Andrew David McDowell, 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. Choice… we take it for granted every day. Living in a democracy we are given the right to make choices for ourselves. Sometimes we make the choice to give our power away to others. Ego Is The Enemy Your boyfriend just made a comment to you that made you cringe. Out came words that criticized the way that you looked. It could be anything…your clothes…your hair…your makeup…a body part. It doesn’t matter what the target was…what matters is that he said it. It hurts. You want to lash out at him. Put him in his place. The ego just got called into action. Defend! Protect yourself! You lash out at him and an argument ensues. Maybe even a breakup. Exchange of Power Now, this presents you with a situation. You have to choose how you want to respond. If you decide to take his opinion as truth, you will begin to start to play tapes in your head that start criticizing yourself. “You are no good” you will say to yourself. Your ego begins to grow and you will defend yourself at all costs when faced with the same situation. You won’t open up to others and let them into your life. After all, you say to yourself, I am broken and can’t be fixed and who would want to love me anyway. What you have just done is give your power to someone else. They are right and you are wrong. Love Versus Fear If their statement is based on fear, they have just passed the baton to you and now you own the fear if you take it as truth. If what they are doing is criticizing the very item they worry about within themselves, their statement is based on fear. And now you own it. Not your power but their fear. That is what you now own. I changed the nature of my life when confronted with these statements when I started to dissect the reason behind what they said to me. Is it based on fear or love? If it is based on fear, then I won’t own it and retain my power. If it is based on love, then I will think about it and if I find in my heart some truth, I will put a plan of action together to improve upon it. Choose What Serves Your Life Purpose Your power lies in your ability to make choices that serve you. Choices that will enable you to grow into the person you want to be and are called to be. That is your power. When you make statements that others say at face value and don’t look at the motivations as to why they said them, you are giving away your power to make choices. We are here to love and to chase the fear out of our lives. That is the biggest choice you get to make. When you choose to love yourself, you are deciding to place a filter system in your experiences. A filter system that only allows words and experiences that serve your purpose to affect you. Be curious. Be critical. Ask yourself what the motivation is in other’s words. Only accept those that come from love. Understand where your power is and don’t give it away to others. Make your own choices…choices that serve you and let you retain your power. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Andrew! Andrew David McDowell, Executive Contributor Brainz Magazine Andy is an engineer by trade and a creative by nature. He spent 22 years with the Boeing Company, where he always felt more like a life coach than a boss. In 2002, he began his journey into entrepreneurship within a Corporation when he was asked to develop an Airspace Design Consulting business from scratch that would serve the global government market. Andy has a Bachelor’s Degree from Georgia Tech in Electrical Engineering and a Master’s Degree in Computer Information Systems from Georgia State. Naturally, his aviation work took him around the world and enabled him to work on high-profile projects ‒ such as preparing the Beijing and Sochi Airports for their respective Olympic Games.