Written by: Sílvia Fontquerni , 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 considered how powerful are your expectations and beliefs; and how they may be constantly shaping your reality? In psychology, it is called the Pygmalion effect, which affirms that your thoughts, beliefs, and expectations towards a situation, a person, or a community will constantly shape the reality into confirming your previous beliefs or expectations. At the workplace, this psychological effect may impact the team effectiveness and performance; organizational culture and work atmosphere; management and leadership styles; as well as employee motivation, engagement, and commitment. Let’s apply this psychological effect to daily workplace realities to help to understand the meaning of it, for example: A team welcomes a new starter: a valid person, with a good attitude, skills, and good work ethic. However, the team and the leader hold the belief the new starter is making too many mistakes; therefore, they believe and expect that the new starter is not good enough or fit for the role. This preconception and expectation will impact not only the focus and the behaviours of the team and the leader but also will support and constantly invite the new starter to make true this belief. Consequently, the focus of the team and the leader may be on the negative areas, weaknesses, and mistakes rather than the strengths of the new starter. Therefore, this focus will be directly transferred to their actions and responses to the new starter, such as telling off, getting angry more often than usual, or giving negative feedback. The new member may even receive disrespectful comments such as ‘you are trouble’ or being constantly told that this role does not fit him/her, being invited to leave the company. Reflection: How these previous expectations which are transferred in creating daily reality may impact the company overall? Will the new starter feel motivated, engaged, and committed to this team? Will the onboarding member want to make a career in the company and recommend working in this team? How will these daily behaviours impact the team's effectiveness and performance? Will these team and leadership behaviours support a good working atmosphere and the company culture? What type of leadership or management style will these behaviours define? How will these behaviours impact the company outcomes? Let’s see the same scenario, but this time with a different team and leader: In this case, the expectations are that the onboarding member will create a great impact on the team due to the potential hold. Even the new team member currently makes mistakes, or he/she does not believe in his/her potential, this previous team and leadership expectations may be transferred into their behaviours and responses such as being more focused on the strengths, the outcomes, or the intentions rather than the mistakes, even engaging the new member in team projects or offering a career progression within the company. In this team, the new onboarding member feels constantly supported, helped, valued, and recognized. Reflection: How these previous expectations which are transferred in creating daily reality may impact the company overall? Will the new starter feel motivated, engaged, and committed to this team? Will the onboarding member want to make a career in the company and recommend working in this team? How will these daily behaviours impact the team's effectiveness and performance? Will these team and leadership behaviours support a good working atmosphere and company culture? What type of leadership or management style will these behaviours define? How will these behaviours impact the company outcomes? One last example: Let’s say, there is a current good work atmosphere in a team or a workplace regarding the new onboarding member. There are no complaints, everybody like him/her and everybody respects and trusts him/her. However, there is a leader whose expectation is ‘this team member should not be in the company as he/she may become better than him/her’. This belief may be transferred to his/her behaviours in ways such as giving negative feedback about this employee to others, constantly discrediting, and even spreading lies. These spread negative beliefs around the team may then impact on team’s opinion towards this onboarding member, creating a belief of distrust or even labelling the new starter without even getting to know him/her properly without checking if these negative feedbacks are true. Reflection: How these previous expectations which are transferred in creating daily reality may impact the company overall? Will the new starter feel motivated, engaged, and committed to this team? Will the onboarding member want to make a career in the company and recommend working in this team? How will these daily behaviours impact the team's effectiveness and performance? Will these team and leadership behaviours support a good working atmosphere and company culture? What type of leadership or management style will these behaviours define? How will these behaviours impact the company outcomes? Is the Pygmalion effect always shaping reality until confirming the previous expectations? It is always shaping the reality; however, there are a lot of different factors in the game which may support or not in confirming the full expectation. Which ones? People's beliefs and how strong or deep they are. How influential people are to be affected by other people's beliefs, level of inner energy vibration, the capacity of checking reality by themselves rather than assuming what other people believe is true, spreading these beliefs around or stopping them to be transferred from person to person, previous inner reality of the employee… the list can go on. What to recommend to leaders and teams to prevent expectations and beliefs impact negatively on the team and employees? Do not fall into assuming, judging, or quick conclusions about someone, a team, or a situation. Prevent gossip to spread around as they are not even normally true. Do not accept other employees’ opinions as a reality or as truth, check and confirm your reality. Bear in mind that your opinion about someone or a team is just a perception, there is a whole world behind a person which you may have no clue about. If you have positive/negative beliefs or expectations towards an employee or a team, be aware of it and do not let these be transferred into your behaviours or responses, stay neutral and let other people prove if your previous beliefs are real or not. Follow your gut feeling and inner wisdom. Want to learn more from Sílvia? Follow her on Instagram , Facebook and visit her website. Read more from Sílvia ! Sílvia Fontquerni, Executive Contributor Brainz Magazine Silvia Fontquerni is originally from a town near Barcelona. She holds a postgraduate in Human Resources and is currently studying a Master in Learning and Development to re-direct her professional career to Human Development and Resources. Moreover, she founded Silvia FF Coaching on the side, performing as a psychologist and coach helping individuals to be more confident by reducing self-critic, self-limitations and ego.

Written by: Melissa Deally, 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. I’m sure by now you’ve heard of intermittent fasting, perhaps you even practice intermittent fasting, but do you know why it is beneficial to your health, and did you know that too much of a good thing, can be a bad thing? Today I want to share with you the benefits of several types of fasting as well as the stages of fasting, so you can understand what is happening inside your body when you fast. There has been a lot of research in recent years about the health benefits of eating less food and fasting in both mice and humans that show it is helping us live longer! Some have even coined fasting as “the closest discovery to the fountain of youth”! So if you want to feel and look younger, while also living longer and enjoying the quality of life, then keep on reading! The key to properly fasting is putting the body into a state of “autophagy” or deep cleaning mode as I like to refer to it. When the body doesn’t have excess foods coming in, it will look to ‘clean house’ on the inside and use what it’s cleaned up as potential fuel. Digestion mode trumps everything, because we eat food for energy, so when we are constantly putting food or snacks in our mouth all day long, without even letting digestion of the previous meal finish, we are keeping our digestive system working hard, without ever allowing our little cleaners to come out and play. When we stop eating for long enough our little cleaners get to do their job. Our liver is charged with over 500 chemical reactions in the body, including cleaning our blood every 6 minutes. Our small intestine likes to be sparkly clean and ideally will clean itself after completing digestion, as long as we give it time to do so and haven’t put something else into our mouth without fully digesting the last meal! Depending what you’ve eaten, an average meal will take 2-3 hours to completely digest, and if you had a steak, it could take 4 hours, so if you are eating your next meal/snack within those times frames, digestion of the first meal hasn’t fully completed, before it has to start digesting something new. So for most people (not those who are hypoglycemic), we want to ideally eat our meals and snacks every 3.5-4 hours and then a nightly intermittent fast of 12-14 hours. That way our body has time to complete digestion AND do some cleaning before the next meal, while having a longer period to properly detox overnight which is when our body & brain naturally detox. Now this is where too much of a good thing can be a bad thing ‒ when we fast longer than 14 hours on a daily basis, we can start to put the body into survival mode in the morning, as we are demanding energy of our body and brain, for workouts for mental function as we start our day, but we aren’t fueling it. This can cause the body to go into survival mode, and turn on your sympathetic nervous system. Doing this day-in and day-out over time can have a domino effect on your hormones. Being in a constant “fight or flight” state, can cause “estrogen dominance”, where relative to the level of progesterone, we have too much estrogen and that can trigger other health issues in women such as low thyroid, Type II diabetes and even be a cause for breast cancer. So I do not recommend fasting longer than 12-14 hours for women on an ongoing daily basis. To learn more about hormone imbalances, you might like to read my article “Are Your Hormones Driving You Crazy?” Now that I’ve given that important warning, let’s get back to the benefits of fasting and putting the body into a state of autophagy! When the body isn’t sick with chronic illness already, the immune system can focus on killing disease based cells. This process is helping to counter things like cancer and cardiovascular disease, neurodegenerative diseases, infectious diseases, fatty liver, Type II diabetes, fighting against aging, while cleaning up dead and damaged cells in our system and boosting the strength of our innate immune system. When we fast, our body cleans up waste. Every meal you eat creates metabolic waste, so there is always new waste coming in. The body will destroy dead tissues first, and then diseased tissues and then new healthy tissue and cells can start growing. There are different types of fasting, which I will outline below. Daily 12-14 hour intermittent fasting allows for time for massive fat burning overnight, and then a little bit more between the 3 main meals of the day, as shown by this graph. For weight loss, for most people the best time to stop eating is 6 pm and then have your breakfast at 8 am the next day. You’ll also want to consider starting your day with a smoothie, as it’s easier on digestion, while still giving your body some great nutrients! (Your body uses 30% of your energy to digest your meal ‒ and that’s a healthy digestive system ‒ so if you let the blender do most of the work, you’ll have more energy for your workout or for mental focus at work as you start your day!) I like to say liquid before lunch, for this reason! Another option for fasting is to do a weekly 24-hour fast. This isn’t for beginners, but for those who have mastered a 12-14 hour daily fast for several months, and want to take their health to the next level, you can give this a go! A 24-hour fast can start on Sunday night at 6 pm (after eating an early dinner), and end on Monday at 6pm when you get to enjoy dinner again! This way, you can still enjoy dinner with your family 7 nights/week, but between the earlier dinner on Sunday night and a slightly later dinner on Monday night you can still get in 24 hours of fasting. During this time you can enjoy green juices, or water flavored with some lemon or lime juice, herbal teas, or make your own ginger tea. (Put an inch of fresh ginger root in the bottom of your mug, let it steep for 10 minutes and enjoy!). Ginger is great for digestion and for the immune system too! Building upon the weekly 24-hour fast, you can add in a quarterly 2 day fast. I teach this to my clients as part of my 7-day detox ‒ the first 2 days we fast in order to put the body into “autophagy” and the next 5 days we follow specific detox recipes, and eat every 3.5-4 hours starting with a shake, then a vegan lunch, followed by an afternoon shake, and then dinner (with animal protein if desired). The shake has a detox formula in it, along with all the vitamins and minerals the body needs, so we are still nourishing the body and giving it what it needs during the fasting days and balance of the week, but it’s very diluted on the fasting days so we are not turning on digestion. We also use some specific Ayurvedic herbs to support phase II of liver detoxification as those are the nutrients that are depleted in our soil systems and therefore are not grown into our food so we are not getting them into our diet. Therefore, we have to support the body’s ability to detoxify with these supplements, during this 7-day period. If you’re wanting to do this on your own, you can also just use all green juices on your 2 fasting days ‒ cucumber, celery, kale, spinach, broccoli, swiss chard and some lemon or lime. As an annual fast, I recommend a 21-day detox, which includes 2 days of fasting each of the 3 weeks. This is actually where I start my clients, albeit in a guided program, because they are coming to me due to health issues, high levels of inflammation, aches and pains, and this is the quickest way for them to start seeing some results. Plus there is no point putting healing protocols into a gut full of sludge as they won’t all get to the cells that need them anyway! It is far more effective to clear out the gunk and then start introducing healing remedies. This program includes the 12-14 hour daily intermittent fasting and then when they successfully complete my program I then recommend quarterly 7-day detoxes, because the toxins are always coming in and so we have to keep getting them out...it’s just the reality we face in our world today. You can read more about this in my article “Are Your Traschans Overflowing?” And once people have done several quarterly 7-day detoxes, their metabolic flexibility is generally in a place where they can start doing the weekly 24-hour fast. The 21 day detox program is the same as the 7-day detox, but just repeated 3 times, for greater benefit. It also means your body is getting 6 days of fasting in, we just aren’t doing it all one week, as that is very hard on the body and most people wouldn’t be able to function at work after about day 3. By spreading it out over 21 days, it’s easier for people to stick with the program and have it work within their everyday life, they don’t have to take a vacation from work to do the program and reap these health benefits! This is a quick overview of what happens inside your body during your fasting days! Thank you to my mentor, Dr Stephen Cabral for his excellent teaching on this topic. At 12 hours - the body taps into glycogen reserves in the liver to maintain normal blood sugar levels, and also starts to tap into greater amounts of body fat, and small amounts of autophagy will take place. At 18 hours - cellular clean-up is now really kicking in, as the body is getting rid of weak and damaged mitochondrial cells (your energy powerhouses) and then making new mitochondria. At 24 hours mass scale autophagy is happening now, exercising at this point can actually increase autophagy further, and create more mitochondria and greater cellular clean-up. Misfolded proteins linked to Alzheimer's get cleaned up too. At 48 hours glycogen reserves are depleted, ketones are being produced and used by the body and brought as back up fuel sources. There may be some body aches, headaches, grogginess and brain fog as the body switches from glucose to ketones. After getting through this, there is a reduction in inflammation. There is also a surge of growth hormone to help grow new cells and preserve muscle mass. At 72 hours survival mode kicks in, you’ll feel less hungry, as the body has adapted and ghrelin levels (your hunger hormone) adjust. The body is now in stem cell rejuvenation mode. Hopefully, this article gives you a greater understanding of the benefits of fasting, as well as the different types of fasts you can do, and what is happening inside your body when you fast. You can definitely make it a way of life, in order to tap into the fountain of youth and extend your longevity. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Melissa! Melissa Deally, Executive Contributor Brainz Magazine Melissa Deally is an Integrative Health Practitioner & Registered Health Coach, dedicated to helping her clients get to the root cause of their health issues and truly heal. Melissa’s business is 100% virtual, and she works with the entire English-speaking world. Melissa uses a 2 prong approach: Discover your toxic load and lower it Discover your body’s imbalances and support them with natural supplements and herbs so the body can come back into balance, at which point it will heal itself. This is done through the use of Functional Medicine lab tests, mailed to your home! Melissa offers a very high level of support, to ensure her clients’ success, as we navigate the path of bringing the body back into balance while creating new lifestyle habits to ensure lasting results. Melissa is the winner of the 2021 Quality Care Award by Businesses From The Heart and has been featured in Pursuit 365, and Fresh Magazine, featuring 365 Canadian Women who lead by example in the everyday pursuit of success, happiness, and achievement. Melissa is also the host of the “Don’t Wait For Your Wake Up Call!” podcast, a podcast offering practical education around health, which ranked in the top 5% of Global podcasts by Listen Notes in the first 3 months of launching.

Written by: Andy Longley, 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. We are often hearing that the secret to building a successful organisation is to nurture a ‘performance culture’. It’s great to know this, but it doesn’t really help us because we neither know what actually constitutes a performance culture, nor what we are meant to do in order to nurture one! So let’s deep-dive this together through this entrepreneur’s guide to creating a true performance culture. Founders and business leaders have it tough. Often, we’re the ones with a great idea, we have created a great product or service, or it’s likely that we’re even solving a significant problem for many people. For many entrepreneurs, this can be the easy part. Once we’ve launched our business and have gone to market we are solely focused on getting the right product-market fit, iterating and scaling. It’s exhilarating and adrenaline filled. Then once we start to become a little more successful, we need to build our teams up because we need more people…and quickly. So, we start speed hiring so we can meet increasing customer demands and keep our growth heading in the right direction. As we recruit more and more people, we prioritise focusing on the customer, product development and sales. We are building the plane as we fly it! Then at one point in the not-too-distant future, we often start to lose good employees, struggle to attract the best talent, plus the mood and motivation amongst our teams drop. Sound familiar? I have seen this time and time again with start-ups and scale-ups. As business leaders, we are so focused on growing our business and driving commercial success, we forget that at the heart of our success are our people. And people are generally predictable and consistent. We are all motivated by the same things as evidenced by this foundational piece of neuroscience research by Rock & Cox into the universal human motivators. People universally want the same things from our work. We want: to grow and develop to experience a sense of progress and achievement to work with clarity and a sense of autonomy The problem with the all-too-familiar situation described above is that we neglect to focus on creating our high-performance culture as we build our business, and we only realize this once it's too late and the wrong type of culture has already been embedded. That's the thing about culture, it needs to be intentionally shaped and nurtured, and it’s notoriously impossible to change once it’s in place. Culture is what we see and feel in our workplace. It’s the sum of all of the everyday behaviours we experience. This is exactly why as entrepreneurs and business leaders, we must start to intentionally create the culture of high-performance that we need to scale our business as soon as we make our very first hires, and keep this as a clear business priority alongside the product and commercial focus...forever. This is how we can create measurable success through our people. In my professional life, I have been fortunate to have advised and worked with some of the most successful businesses out there, including adidas, IBM, Emirates Airline, N26 and Zalando and what these market-leading companies do is start by answering the question: what is a high performing culture? Their definitions are remarkably similar, and they all include a culture where feedback is a habit, where team members are motivated and developing, and where everybody clearly understands their role and feels empowered. This is a high-performance culture because it is hacking into these universal human motivators to create a culture of engagement, growth and innovation. So how exactly do they create a high-performance culture? The way they create a high-performance culture is to have targeted training for every employee which teaches them the three fundamental skills where: all employees know how to give and receive effective feedback they have in place stretching goals that drive progress and motivation they provide clear performance expectations to drive high-performance and empower the people to own this themselves If every employee can do these three things well every day, we're well on our way to creating our high-performance culture. This is because we will have a workplace environment that is rich in feedback (fundamental for our growth and development), drives personal and business growth (stretch goals motivate us and continually raise the performance bar) and employees act with speed and ownership (clear expectations reduce inefficiencies and empower us). So now, let’s break these three areas down so we can see exactly why these are the foundations of a high-performance culture. This will enable you to bring it to life in your own companies and teams. 1. The importance of effective feedback We cannot have high performance without a feedback culture. This is because, according to neuroscience, feedback is one of only two ways our brains learn along with failure. And we don’t want to let failure be the main way we learn! When under pressure, we need to be faultless with our communication and our ability to both give and receive effective feedback is paramount to performance. The feedback we provide must be clear, immediately understood and actionable. But we equally must be able to actively listen in order to receive the feedback provided to us. So, without a strong ability with both directions of feedback, we cannot learn and improve. If we need to grow and adapt, it’s essential we do feedback well. Working with high-performing organisations I learned that to receive feedback effectively, we are best placed when we follow these four recommendations: intentionally create the mindset to see it through the lens of learning we cultivate a growth mindset we view it as a powerful opportunity to better illuminate our blindspots, and we separate ourselves from the issue to depersonalise it where possible. When we can do these things, we’re nurturing a feedback and growth culture which sparks innovation. 2. The need to have clear and stretching goals We cannot have high performance without motivated and developing people. Goals are a key source of motivation, engagement and purpose. They sit at the heart of our drive and achievements. We absolutely need powerful goals to keep us focused when under pressure because it becomes far too easy to check out of our work when the going gets tough. But often, we get goals wrong and think SMART goals are the gold standard. They are not. Have SMART goals ever got you out of bed in the morning with a spring in your step? The latest scientific research on goals is clear – goals need to be: stretching memorable and rehearsed near-in-time, and most importantly meaningful to us otherwise, they simply will not work. Setting stretch goals with these characteristics is at the heart of sustained motivation and performance. 3. The need to clearly align on performance expectations We cannot have high performance without driven and empowered people. Under pressure, like when we are busy or under-resourced, all too often, our performance expectations are left to assumptions. This leads to major performance, motivation and efficiency issues because without clarity of expectation, we don’t know how to move forward ourselves. We spend too much time trying to figure out what we need to be doing and not enough time actually doing it. Using two simple 4-step checklists that I learned working as a Peacekeeper with the United Nations, as leaders, we can set clear and inspiring expectations with our team members that provide clarity, direction, autonomy and empowerment. These 4-step checklists are: The Four ingredients for setting performance expectations as a leader: define what good looks like (use company values, OKRs, benchmarks, data, etc. as available) use relevant stories and examples with detail to bring them to life (makes them more memorable and hence actionable) include ‘why’ these expectations are important (helps motivate us and keeps us focused through ambiguity and change) bring them to life with relevant possible scenarios to support understanding (easier to understand when we have context) The Four Steps to co-creating aligned expectations with our team members: team members share their expectations on what good looks like for the different aspects of their role first, and leaders go second (reduces the inevitable authority bias) discuss any variations in order to be aligned (helps address assumptions and creates speed) discuss and reinforce similarities and commonalities (come together where you agree to reinforce these) confirm and align on the next steps with details (drives ownership and fast autonomous action) As a business leader, by using these two simple four-step checklists to co-create performance expectations, along with creating a culture of feedback where team members are motivated and developing via stretch goals, you’ll be taking a huge step towards intentionally creating your own performance culture…right from the start. Drawing from my career experiences and insights gained across industries and geographies, I would strongly recommend you enable the most critical factor for your success, your people, by focusing on providing expert training for these three areas to create your own high-performance culture. If you’d like some ideas for how to do this immediately, check them out here Andy is a performance psychologist, leadership expert, and former United Nations Peacekeeper who shares his time between Europe and New Zealand while leading a Start-up called Psych-io Follow me on LinkedIn, and visit my website for more info! Andy Longley, Executive Contributor Brainz Magazine Andy Longley is a performance psychologist & neuroscientist who specialises in people development, culture building & scaling leadership. He started off as a psychologist in the Navy, before going on to work in executive leadership roles in the United Nations, Emirates Airline, adidas & German unicorn Zalando. It was across these diverse global companies & industries where he learned first-hand what great leadership looks like & how to build a true performance culture. Andy launched his own company called Psych-io where he shares these key insights with leaders to help them transition from early-stage Founder to transformational business leader, or build a culture that sustains & scales.

Written by: Jeff Altman, 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. When I was growing up, people would typically end a conversation with someone by saying, "Take it easy," as though that should be what a person should aspire to do. It was a statement uttered without thought like answering the question, "How are you," by saying, "Fine." It was a reply born of habit that yielded an encouragement to be average. When I think of average, the first synonym that comes to mind is "mediocre." Why would you ever want to encourage someone to be mediocre? Yet millions of people still end conversations every day with this "encouragement" or similar. In our society, mediocrity is rewarded in too many workplaces. If you’re willing to settle for average, you’ll find many people who will reward you for it. However, if you want to do more and be better than that, you’ll have to act on some of the things you think differently about and challenge conventional thinking and acting in the world. I believe it is important to learn how to break free from the chains of average and live life as an exceptional human being instead of just another cog in the machine. Do you want to settle for being seen as a "team player?" Teamwork is hugely important in every workplace, but what happens too often is that people let go of their drive to be the best they can be, and instead try to be a "team player." They develop the habit of putting others first and their own ambitions second . . . or later. Mediocrity is rewarded in this case. You can be a team player and an individual at the same time. It is possible to help others and make them look good without letting your own talents and abilities go unnoticed and still be the best that you can be. Make your co-workers and bosses/managers and leaders look good, while still being a leader among your peers as well. Always do your best, even if you don’t feel like it. Best effort is something that all bosses and managers want from their employees. However, what often happens is that people let go of this commitment and allow themselves to do less than they are capable of, just because they don’t feel like doing it. You may think that you don’t have the energy or enthusiasm to do your best, but you still must focus and try. You should always do your best, even if you don’t feel like it because if you don’t, you are letting yourself and others down. You’re letting your boss or manager down while letting your work suffer. Don’t let mediocrity take a foothold in your workplace. Always do your best and don’t give in to those feelings. It’s better to act great, be great, and do everything "world-class" If you need to be great for your job, you’re in the wrong job. There is a big difference between doing something great and doing something “good enough.” Doing something great means exceeding the “minimally viable expectation” for you. There are no mistakes, no flaws, and no room for improvement. If you’re doing something good enough, often means doing just enough to get by. Sometimes, people cut corners and make mistakes along the way. If you want to be great, you need to do things "world-class." This means that you’ve thought ahead, taken your time, and put in the effort so that the outcome is excellent. Fame and money are among the things that matter, not the only things. Fame and money shouldn’t be the only things that you strive for in life. You need to have a goal and a vision and the willingness to focus on your life’s mission. Something should drive you every day. Unfortunately, many people focus on fame and money as their driving force, and wind-up content with mediocrity. Fame and money are among the things that society has conditioned us to look for, but they shouldn’t be the only things that drive you. Look for things in your life that matter, give meaning to it, and then go after them. The drive for fame and money can actually end up holding you back from achieving what you find meaningful in your life. Everyone’s job can be a stepping stone, not a burden to carry. One of the biggest things that people believe is that their job is a stepping stone to something bigger and better. Unfortunately, many people don’t get past the tedium or humdrum to the vision for their work that helped them to choose this career. They become trapped by their job and the things that they routinely do, settling for being mediocre and never progressing beyond the point where they are. People become trapped by their salary, title, and grind leaves them unable to take the next step because managers and leaders only see them as good soldiers or doers, not as someone with an upside. If you’re in a situation like this, you have to make a conscious choice to break free from mediocrity from the illusion that you are trapped, and take the steps forward. Leadership and management will often need to be reconditioned to see you differently. That starts with you needing to think and act differently about your job and work, in general. Look at your job as a stepping stone instead of something that traps you and keeps you from moving forward. Start training others to see you differently by not taking on more of the “grind work.” Instead, push for more strategic responsibilities. Start by changing yourself. If you want to change the world, you first need to change yourself. You need to look and ask what changes you need to make in your life. And it is often easier to start with the things that you have control over. You don’t have to change everything about yourself, but you do need to change some of the things that are keeping you from making progress. Ask yourself, “Whom do I want to be? What do I want to do? Why does this matter to me, let alone anyone else?” Changing your attitude, your vision for the future, and the things that you’re letting hold you back may take time. Start by thinking differently about life in general and be willing to embrace change. Ask yourself, “What’s possible now? What can I do today to move the needle forward?” You can change the world anywhere you are. Look inward> Let your actions and your attitude spill over into the rest of the world. You don’t need to be a CEO or a leader of some huge company to change the world. You can do it with what you have, where you are, and what you know. There are people all over the world who need what you have to offer. They may be suffering or need what you know and what you have experienced. Many can be helped without ever meeting them. There are people who need a shoulder to cry on, a friend to listen to them, or help to get through a tough time. You can make a difference in their lives. You can be their light in the darkness. If, at first, you don’t succeed, try and try again until you do. Success may not come overnight. You may have to try things a few times in a few different ways before you and others experience you differently. You may have to let go of some things and start again with a new approach. You may have to take the wrong path before you find the right one. You may have to make mistakes and learn from them in order to succeed. You may have to go through times of trial and error before you get there. However, if you keep trying, and you keep pushing forward, you will get there . . . eventually. Keep trying even when things get tough and even when you’re not sure if you’re doing it right. The Bottom line: Society teaches us many things that help it operate smoothly, but make us feel mediocre and unfulfilled in our own lives. We are conditioned to believe that we are not enough and that we are not worthy of greatness and success because it is easier to control people that way. If we let go and allow ourselves to be great, there may be more competition to reach the pinnacle, which may make our lives more “complicated.” However, continuing to do what you’ve been doing as you’ve been doing it up until now has been dissatisfying. You can be great, instead of being conditioned to mediocrity. Follow Jeff on Facebook, Instagram, LinkedIn, or visit his website for more info! Read more from Jeff! Jeff Altman, Executive Contributor Brainz Magazine Jeff Altman, The Big Game Hunter, is a career and leadership coach who helps people with their careers, including job search, hiring more effectively, managing and leading, and resolving workplace-related issues while being the person they want to be in life. He has written 9 books and guides to job search and hiring, including "The Ultimate Job Interview Framework" and "The Right Answers to Tough Interview Questions." He is the host of No BS Job Search Advice Radio, the 1 podcast in Apple Podcasts for job search with more than 2100 episodes, as well as JobSearchTV.com on YouTube, Amazon, Roku, Apple TV, and 90+ smart sets. Jeff works with clients worldwide and is a popular speaker.

Michelle Terry is a Clinical Psychotherapist working out of a private practice in NYC. She is passionate about helping her clients thrive and live happier by positively addressing challenges and stresses that result from everyday obstacles, complex social and romantic relationships, school/work life imbalances and major life transitions. As a Solutions-Focused therapist, Michelle believes in establishing healthy and clear objectives, while working closely with her clients to develop a concrete plan to reach their goals. She is extremely dedicated to each and every one of her clients and derives such joy seeing them live their lives in a way that promotes the most social, emotional and physical happiness! Michelle Terry, Clinical Psychotherapist Introduce yourself, tell us about your life, hobbies, passions anything that makes you unique: My name is Michelle Terry and I am a Licensed Clinical Social Worker/Psychotherapist. In addition to serving clients in my own private practice, I teach, train and supervise clinicians and social work graduate students. I love the balance of both treating and teaching. Training the next generation of clinicians is extremely rewarding. In my private practice, MT Psychotherapy (mtpsychotherapy.com), I enjoy helping individuals thrive and live happier by positively addressing challenges and stresses that result from everyday obstacles, complex social and romantic relationships, school/work life imbalances and major life transitions (e.g., starting a new job, going to college, etc). My clients generally struggle with the effects of anxiety, stress, depressed mood or low self-esteem. I work hard to promote a safe and supportive environment that enables my clients to express and process their emotions/concerns while learning healthy coping mechanisms. As a Solutions Focused therapist, I believe in establishing healthy and clear objectives while working closely with my clients to develop a concrete plan to reach their goals. The goal is that my clients come away from their interactions with a new sense of confidence to achieve their goals, overcome relevant obstacles/issues and make smart decisions, setting them out on a path to happiness and success. Away from work, I love spending time with my husband and two teenage children. I am an avid runner, enjoy my friends/family and love to travel. My style is down to earth, warm and engaging. Being a therapist is my true passion and dream and there is nothing more rewarding than seeing my clients live their best lives! What type of audience do you target your business towards: My practice focuses in three areas: Middle and High School Students The teenage years are characterized by enormous change and personal growth. While this time period can be exciting and enriching, it can also be volatile and confusing. As individuals evolve and adapt to the challenges associated with increased work loads, complex social dynamics, newfound independence, and concerns about the future, they often endure heightened stress, increased anxiety, and shifting moods. In this context, therapists can equip teens with positive adaptive coping mechanisms and empower them to improve their overall mood and happiness. Moreover, therapy provides a safe and supportive space where one can share their emotions and concerns, learn healthy coping mechanisms and strategies, and build confidence. My practice focuses on empowering teens to live their fullest, healthiest, happiest life. Young Adults Young adulthood is an exciting time and it can also be quite daunting. Finishing college, entering the "real world", developing one's identity and handling more complex relationships are just a few challenges young adults face. They confront a search for meaning and direction, yearn to establish deep social and romantic connections and are simultaneously optimistic and anxious about career progress. This life phase is marked by desire to improve quality of life and establish a strong foundation for the years ahead. In addition to addressing mood and behavioral challenges, my young adult practice focuses on helping twenty-one to thirty year olds hone in on what is most important to help them live the most satisfying, fulfilling and rewarding life. Adults In my adult practice, I specialize in helping my clients thrive and be happier by positively addressing challenges and stresses that result form everyday obstacles, complex social and romantic relationships, anxious thinking, work/life imbalances, marital issues, major life transitions and more. As a solutions-focused therapist, I believe in establishing healthy and clear objectives and work closely with my clients to develop a concrete plan to achieve their goals. My approach will enable you to come away from your interactions with a new sense of confidence and empowerment to address issues and make smart decisions, putting folks on a path to happiness and success! Message to clients: Having someone on your side to positively support, guide, and empower you is invaluable. Therapy is the best gift you can give yourself. It's a space each week to refuel and recharge and embrace the week ahead feeling excited, empowered and ready to nurture positive life change. Together we will help to figure out where you are getting stuck and work to find the path ahead that feels organic, authentic and personal to you. You are not alone, together, we will work to shift your mindset, take control of your narrative and set you up for success! Pivotal moment in life that brought me here today or current goals for my business: Several months after I launched my private practice, one of my clients sent me a note saying, “I can’t thank you enough, you have truly changed my life”. While I had faith in my training and experience, these words helped to confirm that my approach was working and were a reminder of the profound impact I could have on my client’s well being. They were a boost to my professional confidence and energized me to work harder and extend the reach of my practice so I could positively impact as many lives as possible. What is my work inspired by? My practice is truly inspired by my clients. Seeing them achieve their goals and put what they are learning in the therapeutic space to work is the best feeling in the world. Psychotherapy is my sincere passion. Watching my professional dream become a reality and seeing how this work positively impacts the lives of so many inspires me every day to work harder, stay up to date on new and relevant practice and do the best job possible for my clients. Greatest career achievement My greatest career achievement thus far was going out on my own and launching MT Psychotherapy in January of 2020. In almost three short years I have watched my practice grow almost to capacity, while navigating the challenges associated with the COVID pandemic. As I reflect on that growth, I take great satisfaction and pride knowing it’s a direct reflection of my investment in this work and commitment to my clients. What would I like to achieve for myself and my business in the future? Going forward I hope to continue to grow my practice and find ways to positively impact the lives of those who are in need of therapy. In addition to treating and teaching, I’d like to find new and creative ways to get my voice out there, including potentially launching a podcast and speaking at industry events. Visit my website for more info! Read more from Michelle!

Written by: Atanas Piskachev, 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. For decades, mental health did not get the attention it deserved because of "misconceptions" and "judgments," which boils down to being uneducated about its importance. People frequently stereotype "poor mental health" as overreacting and as something not worth giving attention to. Thankfully, as the world progresses and the world improves, so does people's understanding of the importance of mental health. Today, the value of mental health garners a lot more needed attention, and people who suffer from depression, stress and other mental health issues feel more comfortable now when it comes to sharing and opening about their circumstances. With mental health being the talk of the town, so is the spread of false and alarming ways to improve mental well-being on social media. Everyone feels like a coach of their self-proclaimed workouts that, according to them, will be beneficial to your mental health. As an advocate of mental health for years supporting and helping entrepreneurs integrate a healthy lifestyle into their hectic schedules, one of the pieces of advice I give my clients on improving their mental health is to work out. Even while this may be basic knowledge to many, its enormously favorable effects are still not given much acknowledgement. Others may not find working out appealing, but doing so will undoubtedly enhance your physical and emotional health. Even though working out can be exhausting, numerous studies have shown how good they are for your health. According to research, those who frequently work out have higher mental and emotional well-being as well as lower rates of mental disease. 5 benefits of exercise on mental health The majority of us are aware of the numerous physical advantages of being physically active, including improved energy, a reduced risk of diabetes, lowered blood pressure, and weight control. But what about the psychological benefits of it? Here are the five benefits of exercise for your mental health: 1. Better sleep Engaging in physical activities regularly can help you sleep better, and good sleep helps you manage your mood. Exercise can also aid in helping you sleep better if you have problems doing so. Working out raises body temperature, which can have relaxing effects on the mind and make people less likely to experience insomnia and more likely to sleep. Your circadian rhythm, your body's internal alarm clock that determines when you feel alert and weary, is also regulated by working out as well. Note: Although one psychological advantage of exercising is better sleep, sleep specialists advise against exercising right before bed. 2. Reducing stress, depression and anxiety Exercising regularly can help you recover from issues with mental health by reducing stress and the symptoms of disorders like depression and anxiety. Reduced stress levels are another mental advantage of working out. In other words, working out can make us all happier. Increasing your heart rate can actually cure stress-induced brain damage by increasing the creation of neurohormones like norepinephrine. Exercise also makes the sympathetic and central neural systems of the body interact with one another, enhancing the body's capacity to handle stress. Working out not only makes you happy but it also makes you forget negative thoughts and let you see a brighter side of things. 3. Increased self-esteem Working out increases self-esteem and self-confidence. Social media is rife with today's unrealistic standards of beauty and appearance. These generations now have good memories but depressing present-day realities. This is due to the fact that they are making a lot of effort to maintain these unrealistic standards, which causes them to develop dangerous habits or lifestyles like drug usage or self-starvation. By emphasizing the value of being active in physical activities in raising one's self-esteem and confidence, these can subsequently be decreased or eliminated. If you wish to lose weight, exercising can assist you in doing so, which is beneficial for your overall health and at the same time can boost your self-esteem. 4. Increased mental alertness Physical Activities boost the brain and reduce its tiredness while increasing mental alertness. Exercise also improves low self-esteem and alleviates symptoms of social withdrawal. Physical activities increase brain power in a variety of ways, from enhancing intelligence to enhancing memory. By bolstering the hippocampus, the area of the brain responsible for memory and learning, we prevent cognitive decline and memory loss. Studies have also shown that exercise increases mental acuity and creativity. So, if you're lacking inspiration, your big idea might be nearby if you take a quick stroll or jog. 5. Improved mood A workout releases chemicals like endorphins and serotonin that improve your mood. The body releases a number of hormones during workouts or physical activity, including serotonin and endorphins. Naturally, these hormones enhance mood, thought, and focus. Workouts is a well-known all-natural treatment for depression since it releases hormones that improve mood without the need for pharmaceuticals. Since depression is a threat to mental health, working out helps fight this by stimulating the production of these feel-good hormones. The natural painkiller is endorphins, and it's time to feel good with serotonin. These neurotransmitters function as the body's natural narcotics and mood enhancers. Serotonin has several different roles in the body, but relaxation is its main function. It also regulates sleep, libido, hunger, and digestion. Additionally, serotonin is important for memory and multitasking. Serotonin and endorphins collaborate to support mental wellness by encouraging happiness. Summary I got numerous people whom I coach and all of them exponentially grew to love working out as they realized the importance of integrating it into their lifestyle. The advantages mentioned are just a few of the countless benefits of working out or exercising for your mental health. A jog, stroll, jumping, squats and other physical activities will not cost you much, but ironically, not doing so may cost you—your life. Make exercising part of your everyday activities. Try walking or cycling instead of using the car. Get off a train, car, or bus earlier and walk the rest of the way. Or spend some time walking your kids to school. Be active around the house by cleaning, gardening, washing the car, or cleaning the windows. These are common tasks one can do every day but chooses not to because they feel inconvenienced. If in any case, you feel this, remember the five benefits above. I hope this article fuels your determination to continue exercising and may this inspire you to go the extra mile when it comes to being fit. Remember, exercise is known to improve physical health, but staying in shape can also improve mental health. Follow me on Instagram, LinkedIn, and visit my website for more info! Read more from Atanas! Atanas Piskachev, Executive Contributor Brainz Magazine Atanas is a holistic health coach specializing in mindset performance, helping entrepreneurs and executives incorporate a healthy lifestyle into their hectic schedules. He has over 10 years of experience in the field, working with various people and organizations globally to explore many different cultures and human behaviors. By virtue of his brand AtanasFit, Atanas is committed to helping people raise the bar for their health and fitness through direct coaching, writing articles, and creating YouTube videos.

Written by: Andre Young, 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. My youngest son plays quarterback and often finds himself in vulnerable situations in which he must open himself up to big hits to deliver the ball effectively. If you’re not familiar with football, the quarterback is the person that throws the ball. They are usually the leader of the team, the most important position on the team, and are at risk of great injury due to hits they see and don’t see coming. A few seasons ago, he wore rib pads for the first time for extra protection, and an amazing thing happened… his confidence to stand in the pocket rose tremendously, his ability to take a hit improved, and his willingness to give a hit improved! Why? In his words… “I felt protected.” What does this have to do with you, your leadership, and your organization? It’s difficult… and unlikely for people to do their best in an organization or perform their best on a team when they don’t feel protected. Perhaps you’ve worked for a company, or a boss were making a mistake led to being chewed out, disrespected, put down in front of others, demoted, or even fired. It’s unlikely you’d want to take a risk again, nor would anyone else within the organization. It’s hard to grow a business or successful team this way, and you may promote managers… but not leaders! Throughout this book, you’ve read my thoughts on protection and how it fits into your leadership. Here are 3 ways to protect your people to success: Create Opportunities for Success This sounds simple, but several things go into this step to enhance your Leadership & Work/Life Harmony and that of your people: Know your Vision & Vision Factors for success. It’s hard to know what success is and when you’ve achieved it personally, professionally, and within your organization when you haven’t defined it. Know what skills, attitude, and success you want and need from your people. Be sure they are aware too! Know the superpowers of your people; what do they bring to the table? Are they aware? Does their perceived superpower match their true ability or potential? When it matches, great! When it doesn’t, it’s time to have a tough and honest conversation that protects you, them and the team. This leads us to number 4… Are your people in the right seat within your team or organization to allow success? Consistently educate and provide training for your people to enhance their skills, their leadership, and their work/life harmony, allowing them the opportunity to progress with you or after you. We live in a new era; most employees that start with you will not finish with you. It’s not that they’re disloyal… it’s simply the way of today! While they're with you… give them a reason to stay longer and make them great... so when they leave, the world must take notice of the type of people coming from your organization. Believe me, and it will pay off as great people will acknowledge your organization and want to be a part of it! Embrace Failure This is the opposite of the example I shared earlier of the person being chewed out after making a mistake. As a leader, create a culture where thinking outside the box is encouraged, the manageable risk is encouraged, and lessons from failure are nourished! Of course, we all want 100% wins, but that’s not realistic! So how do you embrace failure? Share with your people the importance of thinking big or bigger… assuming this is something you want to do. Encourage the sharing of ideas with coworkers, leaders, and everyone. Explain there will be times when you will go with their idea, there may be times you collaborate, and times you cannot go with their idea due to bigger picture issues. It’s also necessary to give your people enough rope to succeed or fail. Although you’re encouraging free and big thinking… it doesn’t mean your employees are running around like chickens with their heads cut off, doing any and every idea, and doing whatever they want. Establish a process of sharing ideas and starting ideas… this process cannot pass through too many desks; otherwise, a lot of nothing happens! Also, if the damage of a new idea and risk is minimal (you must decide what minimal is), provide your people permission to JUST DO IT and report back afterward. Here are a few questions to ask: What was good about the idea, or what did you do? What did you like about it? What did you learn from it? What advice would you give someone doing it in the future This is a perfect opportunity to protect your people and your leadership and enhance their leadership, as you allow an employee to share their experience and their answers to the questions above in your next meeting. This is how success, growth, and evolution happen and is encouraged! Success Map Remember, leaders protect their people from themselves… as not everyone is overly ambitious and “Inspired & Motivated.” Many managers, employees, and team members will drone about when left to their own accord… therefore, create a Success Map for your people! A Success Map is a plan to show those on your team or in your organization how to achieve their professional definition of success! This suggests you are curious enough to ask and know their answer. Perhaps they want to be you one day and sit in your seat. Maybe they want to open a bakery but need this current job until their dream is a real possibility. Either way… great! Most employees have no idea all of the wonderful things their company can offer. As a professional speaker, I get to meet incredible people all over the world. Some I can impact right away within my area of expertise. Others desire input outside of my wheelhouse, and I get to refer. Therefore, I’m honored to always be of value… and so can you and your organization! “As a leader, create a culture where thinking outside the box is encouraged, manageable risk is encouraged, and lessons from failure are nourished” – Andre Young The number one reason people leave their job is a bad boss! For more confident & competent Leaders, improved connection with employees, and an enhanced work culture? Visit https://youevolvingnow.com to connect, chat, and customize Leadership & Work/Life Harmony Trainings with Andre Young today!!! Follow me on Facebook, Instagram, Linkedin, or visit my website. Read more from Andre! Andre Young, Executive Contributor Brainz Magazine Andre Young is a Professional Speaker, Author, Leadership Trainer, and Founder of You Evolving Now. He worked as a Mental Health Therapist for 19 years, played sports at every level from high school to professional, has been an employee, a business owner, and self-employed, and has written 4 books focused on enhancing Leadership & Work/Life Harmony. As Founder of You Evolving Now, it's his mission to enhance Leadership and Work/Life Harmony for organizations, leaders, employees, and teams with his high-energy, interactive, culture-changing leadership training programs and speaking engagements, allowing a professional and personal evolution!

Written by: Jamie Caroccio, 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. Is your copy not converting, and you don't know why? Whether you’re just starting to write copy for your coaching business, have been writing for years, or are considering hiring a copywriter, this is for you. Having worked with hundreds of coaches across industries – from executive leadership coaches helping fortune 500 companies to spiritual life coaches selling out $60K+ packages, I've dedicated the past 8+ years to teaching coaches how to write copy that's simple, fun, and profitable. I've done this through writing copy for coaches, like sales pages and email campaigns, and training them in persuasive writing techniques in workshops and copy critiques. I've learned what works and what doesn't and how to write compelling copy in less time. In this article, I’ll share the five lessons I learned to help you write better copy faster for your coaching business, even if you don't consider yourself a writer. But first, a disclaimer… I've always been a writer. But I didn't start as a copywriter. I started writing as a kid and published my first poem at 12 years old – and by published, I mean I wrote it, and my mom printed it out, lamented it, and hung it on the wall in her office. I studied creative non-fiction writing and poetry in college and even won a few awards for my writing. After college, I started writing website content as a freelancer. (You can read more bout my journey, including how I started a digital agency and later ditched it to start over here.) I’ve helped write copy for six and seven-figure campaigns at one of the top marketing agencies in the personal and professional development space. And through hard work and luck, I quickly became an on-demand copy coach and copywriter for coaches with ultra-high-end packages. But I don't have a fancy marketing degree. I learned everything I know about marketing from studying it independently, taking action, and following advice from some incredible mentors. 5 Biggest Copywriting Lessons I've Learned Lesson No.1 You don't have to be a professional writer to create compelling copy. Some of the best copy I've seen was written by coaches who don't consider themselves writers. They're simply passionate about what they do, just like you. But I believe that we're all creative beings. I'd even argue we're all born writers, artists, and dancers. But, over time, the world (read: teachers, parents, friends, society as a whole - even the most well-intentioned) beat all the childhood curiosity and wonder right out of us and, if we're not careful, we retreat into our shells, limited by fear and doubt. Then one day, we turn into that "I'm just not creative," "I'm not a writer," "I can't paint," "I don't dance" person. But it's a big, fat, life-limiting LIE. Here's how I can prove that you are, in fact, a natural-born writer, even if you don't think you are: When you're in a coaching session with a client, it's all lightbulbs, and "Omg, what have I been doing without you all these years?!" When your perfect client hears you speak, she thinks, "Now THAT's a chick I wanna work with!" And, guess what? THAT is what good copy does behind the scenes. You simply need the right tools to translate what's in your head and heart on the page. To learn how to write better copy in just 5 minutes a day, sign up for my free Coffee & Copy newsletter. Lesson No.2 It's not about you. When you write copy, don't make it all, "me, me, me." "YOU" is the most powerful word you can use in copy. Sure, you can talk about yourself, and you should, to create credibility and authority. But LEAD with "you" the reader, when you write. Shine the spotlight on your reader. Highlight her challenges and deepest desires. That takes the pressure off of you to brag about yourself, plus your message will resonate more because she'll see herself reflected in your copy on the page. When you sit down to write copy, summon up one specific client you love working with and talk directly to HER, the more specific, the better. Lesson 3: Take the time to create a powerful hook headline. A hook headline is simply a title. Every piece of copy you write should have a headline. It's the first line a reader sees when they land on the homepage of your website, your sales page, or social posts. It is your copy's most valuable and underleveraged piece of real estate. If you don't hook your reader with the first sentences of your copy, nothing else matters. You can spend hours writing a full-length blog article, but if the title doesn't attract your reader's attention, they won't read on. And it's valuable time and energy down the drain. Google "headline templates" and plug and play to personalize them for your copy. The more you create headlines, the easier it'll become. Pro Tip: Start with an idea, write your copy and then come back to create the headline. Review your document – often, you'll uncover a hidden gem. Lesson 4: Sell the benefit, not the feature. Focusing on the feature instead of the benefit is one of the five top copy mistakes even the most established coaches make. A feature is essentially a deliverable. If you sell a high-end coaching program, one feature of your program might be that your clients get 1:1 coaching calls with you. Another might be that they get access to an online training center. A benefit is how your client's experience improves due to the feature or deliverable. With 1:1 coaching calls, the benefit may be that they get to overcome roadblocks and achieve their goals faster. For the online training center? Maybe it helps them increase their productivity daily so they can get more done in less time. Both features and benefits are essential and needed during the buyer journey. But ultimately, the benefits are what persuade consumers to purchase. So get into the habit of dialing in on the benefit and highlighting it in your copy. Lesson 5: Show up and be consistent. The more you show up and commit to writing copy, the better you'll get at it. It's as simple as that. One of the most prominent pits coaches fall into with their copy is getting stuck in perfectionist paralysis (I was guilty of this for years but have the tools I need now to get unstuck.) Done is better than perfect. Write, publish the post, send the email, and move on. When we overthink it, we usually don't do it. If you have an idea for your copy or message, test it out! You can always improve it later. Be consistent, whether emailing your list weekly or posting on Instagram and LinkedIn daily. Keep showing up. And lastly… Bonus Lesson: Get support if and when you need it. I recommend that coaches at least dial in their main messaging before outsourcing to a copywriter. Think about it. If you're not clear about your ideal client, how to position yourself in the market, your offer, or your voice online, how can a copywriter write for you in a way that's effective and aligned with your personality? They can't. It's up to you to get clear on these areas first. And the best way to do that? By writing your copy to develop that voice, at least initially. Then you can hand off clear examples of what you love and works and delegate it to a professional. Copywriting is a skill, and, like any skill, it can be learned and improved. For more copy tips to help you write better in just 5 minutes a day, sign up for my free Coffee & Copy Tips ☕📝 and get one new insider tip every week to transform boring, bland copy into tasty treats for your audience craves—only for subscribers! ✨ Follow me on Instagram, LinkedIn, and visit my website for more info! Read more from Jamie! Jamie Caroccio, Executive Contributor Brainz Magazine Jamie Caroccio is a Copy Coach & Copywriter. She helps coaches attract more high-end clients online with copywriting that is simple, fun, and profitable. Over the past 7+ years, she’s worked with hundreds of coaches across industries (business, executive, health, leadership, and more.) She’s helped write copy for six and seven-figure campaigns at one of the top marketing agencies in the personal and professional development space. She was a guest speaker for the Be Social Change Future of Social Impact Marketing panel. She’s also the Founder of “Coffee & Copy Tips,” a free newsletter that teaches you how to write better copy in just 5 minutes a day.

Written by: Ellen Kocher, 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. One of the most life-changing things anyone ever said to me was, “Ellen, you Walk your talk… you inspire… you know what you need to do next.” After that, I quit my 10-year career as a Senior Management Consultant in Finance to become a successful entrepreneur and Executive Health and Wellness Coach. Along my 20+ year journey, every time I’ve felt some sort of misalignment with my purpose, business, or self, I’ve stopped to pivot to listen for whatever I needed to adjust my course to walk my talk — honestly, authentically, and effectively. According to McKinsey, nearly two-thirds of US-based employees said that COVID-19 has caused them to reflect on their purpose in life and over 70% said their sense of purpose is largely defined by work. The great resignation is a sign that many do not feel they are walking their talk. So, “Do you feel like you’re walking your talk?” is a question we should all be asking ourselves regularly. Why? We all want to have maximum impact in whatever we do and walking our talk in alignment with whom we want to be allows us to do just that. What I’ve noticed I’ve noticed that the executives that I coach typically know what to do but don’t always do it. They show up feeling like they are not always aligned and walking their talk. Brilliant professionals, ready for a personal turnaround to upgrade their well-being through more — or better — self-care. Finally, ready to put themselves first, instead of their job or other people, to take charge of their health, stress, weight, sleep, energy, work-life balance, and, ultimately, personal empowerment. The latest Gallup research shows that just 24% of workers strongly agree that their employers care about their well-being. Since retention, burnout, and brand advocacy are strongly linked to this employee sentiment, leaders can — and should —show they care by walking their talk. How to start Fall is the perfect time for some back-to-basics self-coaching to assess how well you’re walking your talk. A little self-coaching through: Active listening Self-determined goals An understanding of your strengths An unconditional positive regard Stop to listen to what your little voice is saying (and not saying) to discover (or re-discover) your goals and strengths. Consider yourself with unconditional positive regard — as if you were coaching your best friend. You got this and yes, you can do hard things. Then, pivot, realign, and walk your talk. Your impact — on yourself and others — depends on it. Tick your box Check this list of life areas where you surely know what to do but might not be doing it or setting the example you want to. Areas where you just might not be ticking the box and walking your talk … Nurturing your relationships Turning off your devices Taking breaks throughout the day Exercising every day Working nights and weekends Eating the right food Getting enough sleep Maintaining a healthy weight Progressing in your job or life, aligned with your soul Feeling calm and empowered in whom you want to be — and see I (still!) tick all the boxes above. How did you score? I made the turnaround from stressed-out executive to thriving and inspiring entrepreneur nearly 20 years ago and have since dedicated my life and career to supporting others to do the same. I practice what I preach, aligning my daily habits — at home and work — with what I hope will inspire others. I sleep about 8 hours a night, manage a healthy weight, don’t overdo screen time, and exercise daily. I, honestly, have never felt better. To have the impact you want, create life-changing habits, and achieve your well-being goals, start walking your talk! If self-coaching doesn’t work for you, find a sparring partner or coach who’s been there and done that so that you’ll get sustainable results such as a better life balance, less stress, more energy, optimal health, better sleep, and the confidence you need to be whom you want to be — and see. More than anything, coaching will help keep you on track, focused, and accountable and create the clarity to go beyond “knowing the way” to also “go the way” and “show the way.” To walk your talk. At work and home. From now on. No time? Seriously? No time not to my friend! Learn more at www.whealthness.ch and ekocher@whealthness.ch. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read More from Ellen! Ellen Kocher, Executive Contributor Brainz Magazine Ellen Kocher is an Economist and Certified Workplace Wellness Consultant who holds a master’s degree in Health & Wellness Coaching. Following 10 years as an Executive in Finance, Ellen made some major lifestyles change and has dedicated the past 20+ years to walking her talk through workplace wellbeing, promoting a holistic approach to eating, physical activity, health, resilience, and self-care. Ellen has coached hundreds of individuals and groups in dozens of organizations to make sustainable lifestyle changes empowering them to go from knowing what to do to actually doing it! Most recently Ellen’s work focuses on the 50+ demographic.

Written by: Lisa David Olson, 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. Read only if you are ready for new ideas about finding new ideas. Remember the 64-count box of new crayons, the one with the fancy sharpener built into the back? It’s been said the sense of smell is our strongest connection to memories. I can recall the scent and the thrill of the possibility of what I might create with the brand new, not yet broken, colorful sticks of potential. We set timers and fill our calendars with meetings and calls and zooms. Have you ever set the timer or made a date with yourself to explore and play? I heard you say “No” so I’ll share what that might look like and why it’s as important as the appointments that make money or keep your business running. Making time to be creative is a wonderful way to scrub your brain. You can release stuck thoughts and make room for fresh ideas. There are times we need to stop pushing hard to finish a project and instead take a break, step back and try something new! With so many wonderful videos on YouTube, we can all be faux experts at almost anything. I once stopped editing a podcast episode (gasp!) and went outside to lie in the grass with my dog, Munch. We found it fascinating to watch cricket (or is it grasshopper?) climb to the top of a blade of grass, wobble in the wind, and then leap about a foot when Munch went near for a sniff. The dog jumped back and I laughed at the sight. While this example is probably not how penicillin was discovered, it is a way I was able to reset my energy and my mood. Taking micro-breaks from tasks or projects is a healthy way to re-engage when we return to them. It’s of paramount value to check in with our playful side. You don’t have to learn how to juggle bowling balls or walk on stilts (honestly, now I want to learn how to do both), but what tiny thing could you do right now to instill the other side of your thoughts? Original ideas are already inside of you, and like getting your buddy to come out to ride bikes, all that’s needed is the invitation. Some of my best thoughts occur when I’m in the shower. I’m certain it’s because I’m away from computer or phone screens. Water is soothing and my mind is free to roam. Also, making fun hairstyles with shampoo and singing into the back scrubber is exhilarating. My other favorite brain playground is in my yard, weeding the flower beds. I call it Dirt Meditation. My guard is down, and my thoughts can float around like the butterflies who try to visit each blossom. My background is in writing and performing comedy sketch shows, speaking, and all things improvisation. I’m so fortunate to have found improvisation at a time in my life when I was desperate for something – anything – that would help steer my thoughts into a shiny new direction. I was brave enough to audition with a group of people I had yet to know. They became family to me because I chose to explore and play. Two decades later, they are still my people. An article I read in Brainz outlines the importance of connecting with our partners. It is a fantastic submission by Shauna Harris; https://www.brainzmagazine.com/post/looking-to-improve-your-relationship Harris writes, “Just like a garden needs water, nutrients, and sunshine, your relationship needs nurturing too.” The sentiment was written about tending to each other in a couple-ship, yet I think it easily transposes to how we are nurturing ourselves as well. This goes beyond the healthy eating and exercise that we are consistently bombarded with in the media. Grab your favorite crayon, and it’s quiz time. Which of the following is true: To be better for our kids, we need to explore and play. To be better for our partners, we need to explore and play. To be better for friends, we need to explore and play. To be better for our coworkers, we need to explore and play. To be better for our projects, we need to explore and play. To be better for our potential clients, we need to explore and play. To be better for our careers, we need to explore and play. To be better for ourselves, we need to explore and play. Bonus points if you said, “all of ‘em”. This makes you a winner and you can have pancakes for dinner and pizza for breakfast. Being creative doesn’t just happen. We must look for opportunities and realize when it is right in front of us. Ever boogie to the music in the cereal aisle at the grocery store? (I have.). An article in Gottman Institute reminds us, “As you engage in new experiences or forms of dance as a couple, it gives you abundant opportunities to play and explore with a sense of wonder.” https://www.gottman.com/blog/choose-partner-can-playful/ I want to permit you (not that you needed permission) to dance when you feel it. Not just when you have a partner at your side. Explore movement and a joyful fluidity of feeling the music move you. Find the beat or create your own, but never pass up the chance to dance, even in the cereal aisle. If you have an idea, write it down. Never believe the fable that “I’ll remember that”. Because four scrolls and a traffic light later we don’t even remember what we needed from the store. I record into my phone if I’m on the road. I have a list of ideas and not all of them make sense, which later makes me laugh. Sometimes this list will create a new thought when you place two random things together. Think of the chocolate and peanut butter candy bars! That is a delicious example of ‘why not’ type thinking! I keep paper and pen beside my bed to write the ideas that hit me when I’m trying to drift off or as I awake. That beautiful “in-between” time is the superb and deep thoughts we don’t want to lose. Fusing thoughts that aren’t normally put together is how unique ideas are born! I love to play this – ask someone for an adjective and ask another person for a noun. Then you tell them you’ve all just named a new rock band. I’m sure Tattered Casserole will be a great concert. It’s not just silly fun; games of word association keep us sharp, while shared laughter connects us in the moment and into the next interaction. The next time you are stuck with a blank page that needs to have some words added to it, or your kids are bored, or you need a solution to a problem that you haven’t yet resolved, be brave enough to take a creative break. Go explore, change where you are sitting, play on the floor or turn on the music. Find an idea that is removed from your problem. Entertain anything else and be ready. Fresh thoughts await you. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Lisa David Olson, Executive Contributor Brainz Magazine Lisa David Olson is a humorist speaker, author, podcaster, and performer who shares how humor saved her life. Her interactive style and improve-for-real-life flair demonstrate how humor is a genuine connector. Olson’s two decades of improvisation and performing are pivotal to coaching workplace teams or play-shops for adults.

Written by: Dr. Belynder Walia, 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. We all want to be the best version of ourselves, but sometimes we're afraid of what it takes to get there. The fear of not keeping up (FONKU) can prevent us from reaching our full potential and living our best lives. There is a huge difference between being busy and being productive. Being active can mean doing things that don't necessarily matter, while being productive means working on things that do matter. It's important to realise that not everyone else is as busy as you think. You don't have time for FONKU, so stop wasting time worrying about it! Here are some valuable tips for dealing with FONKU: Know Your Purpose To know what we should do with our lives, we need to know our purpose first! Remember, we all have a unique purpose that only we can fulfill. The more we align ourselves with this purpose, the less we will feel like something is missing from our lives because we are doing what makes us happy. Focus on Your Strengths Instead of Your Weaknesses When we focus on our weaknesses, it can make us feel inadequate and insecure. Instead, focus on what makes you unique or different from other people. What makes you stand out? What are your unique qualities? Identifying these can help build confidence in yourself and reduce feelings of self-consciousness or insecurity. Be Realistic About Your Goals Setting realistic goals is key to achieving anything worthwhile in life. If your goal is to be able to juggle two jobs and still have time for family and friends, then it's not going to happen overnight. You need to take baby steps towards achieving your goal until you get there — and even then, it's likely that maneuvering your time will always be somewhat stressful because of competing demands. So don't get ahead of yourself; don't expect too much too soon. Allow yourself time. Practice Self-Compassion Everyone makes mistakes and has setbacks along the way. When this happens, it's easy for a sense of failure or inadequacy to set in — but it's important to remember that everyone goes through these moments from time to time, and there is nothing wrong with them! Learn how to be compassionate with yourself by recognising that these feelings are normal when learning something new, then accept them as part of the process instead of beating yourself up. Stop Comparing Yourself to Others Negatively Without a dilemma, the comparison is the thief of joy, so they say. When you compare yourself to others negatively and find there's always someone who has more than you, it can make you feel like there's something wrong with you. It's important to remember that everyone has different priorities in life, so what may seem of great importance to someone else may not be as important to you. Stop comparing yourself with others negatively and focus on improving yourself by working on what you're good at instead of focusing on someone else's success. Accept Your Flaws and Learn from Them This goes hand-in-hand with stopping comparison and has its own advantages. Instead of beating yourself up over making mistakes or failing at something (which we all do), try accepting these things as part of who you are as a person (or a team) and learn from them. This could mean learning how to improve upon what went wrong or just learning how it feels to fail next time something similar happens. Stop Judging Yourself When people are afraid of not keeping up with the latest trends, they often judge themselves harshly when they aren't living up to their expectations. Try looking at yourself objectively instead of through rose-coloured glasses and not let self-criticism take over your mind. If you're feeling stressed or anxious because you haven't been able to keep up with everything in your life lately, take some time away from social media and other aggravating situations to get back on track without pressure from others or yourself. Focus on What You Can Control The one thing we can control in life is ourselves. Therefore, we should concentrate on this rather than worrying about things outside our control. For instance, other people's opinions and what they think about us or our choices are not as important as what you feel about yourself. No one can control what other people think or do, so why waste time worrying about it? Instead, prioritise what matters most: your happiness and well-being. These tips are by no means the only things that you can do to overcome FONKU. But if you're looking for a positive, practical approach to tackling this fear, I think they may help. They're mainly small things to remember as an antidote to feeling overwhelmed. And even though it wasn't addressed directly above, take time for yourself — it's vital to your overall emotional health and well-being. Whether you need time to read books, write, or relax in the sunshine doing nothing, be sure to give it to yourself regularly. Follow Belynder on Facebook, Instagram, Linkedin, and visit her website for more info. Read more from Dr. Walia! Dr. Belynder Walia, Executive Contributor Brainz Magazine Belynder Walia is a leading Psychotherapist who helps people who need a swift, effective solution to a current problem that negatively impacts their lives. She's worked with a wide variety of people, from stay-at-home carers to experts and celebrities in the public eye. Having suffered from Perinatal Anxiety, she focuses on enabling others to learn, heal and grow from pain. Belynder is the founder of Serene Lifestyles, an online and on-set psychotherapy practice at www.serenelifestyles.com. Her ground-breaking methods include a combination of Psychotherapy and Neuroplasticity to help align the THREE Brains (the head, heart, and gut). She's in many publications, including Forbes, Cosmopolitan, Harpers Bazaar, The Moment, Planet Mindful, and Thrive Global. She’s featured on the front cover of Passion Vista as one of the women to look up to 2022. Belynder is also writing her first non-fiction book, to help people radically change their minds to change their lives.

Written by: Yingli Wang, 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. Understanding what is emotional and psychological unsafety. The root of all mental illness is unsafety: In this increasingly tense social and global environment, the issue of safety has returned to the forefront of many people’s minds. In my counselling practice, I have noticed that all my female clients at some point mentioned their insecurities — a sense of unsafety with their family members, in their intimate and interpersonal relationships, in their work relationships, and in their environment. It saddens me that the sense of unsafety is so pervasive and rampant. It reminds me of what an American spiritual teacher once said, “The root of all mental illness is unsafety.” Signs that you might have a lack of safety: You can be hyper-vigilant, cautious, and anxious around people and tends to always censor yourself. You are alert in a group and sometimes appear overly tentative due to fear of attack. You have a fear of sharing your thoughts, feelings and emotions with another person. You also do not share your pain, your anger, your sadness, or your vulnerability. You also do not share the good things that happen in your life, such as success, aspiration, passion, the joy. You do not trust your environment to be fair, consistent and kind. You find it hard to establish trust with another person, although you have a great need for intimacy and closeness. Overall, you perceive the world as a dangerous place rather than a kind, warm and friendly place. Why is feeling safe so important? You might have heard about Abraham Maslow’s “Hierarchy of Needs.” Safety needs represent the second tier in Maslow’s hierarchy and these needs include emotional security, financial security, law and order, freedom from fear, social stability, property, health and wellbeing. Only after these safety needs have been met can we move up to the next level of human needs which involves feelings of belonging and connectedness. If our safety needs are not met, we will not be able to experience love, intimacy, trust, acceptance, or receive and give affection in relationships. We may be stuck in loneliness, unable to experience the feelings of loving someone or being loved. This can be an irreparable regret for us because I believe as people, the most important thing in our lives is relationships. What is emotional and psychological unsafety? When we talk about unsafety, we often associate it with a threat or danger in a physical way. For example, someone hits you with a stick or beats you over your head. This is indeed a source of physical unsafety that involves physical violence, but what I want to talk about here is emotional and psychological unsafety. Emotional and psychological unsafety means you cannot be you. You cannot share your thoughts, feelings and emotions with another person because you do not feel safe enough to be open and vulnerable with them. It is often associated with a lack of acceptance in an environment, such as denial, criticism, blame for a certain voice tone or “attitude,” passive aggression, silent treatment and manipulation from people in the environment. How did your unsafety develop? The root cause of the sense of unsafety has to do with our early environment up to the age of eight. This environment refers to your major caregivers, usually your parents, and their interactions with you — the environment is your home environment. Your sense of safety is determined by the relationship your parents had with you and your perception of how they treated you. Did you perceive your home early in life to be safe, warm, and benign? Or was it uncertain, neglectful, and even malicious? If your home early in life was not safe enough, which involved some unsafe situations as an infant and child, you were powerless to change the environment. So you had to adapt and develop coping strategies to deal with unsafety, such as holding back your thoughts and feelings and not expressing yourself, becoming reticent and quiet, always feeling anxious and unconsciously looking for signs of danger while sometimes not being aware when there was a real danger. What is it like to feel safe? As a therapist, one of my major tasks is to provide a safe space for my clients. Only when the environment is safe enough can people develop a certain amount of trust to heal old wounds. But I also realised that if a person did not experience a sense of safety from their family of origin at a young age, it is difficult for him/her to know what safety is and what it feels like. Feeling safe might be foreign to those who are not accustomed to safety due to early unsafe relationships. I once heard someone explain the feeling of safety this way: “It is a state of complete relaxation. The muscle of your body is relaxed and not tight. When you share your feelings, thoughts, and vulnerability with the person, you do not have to censor yourself; he/she listens to you and accepts you as part of him/herself. It is as if you have been hugged a thousand times”. A major sign of feeling safe has to do with a person being able to truly express themselves and show up as their most authentic self without worrying they will be judged, mocked, ridiculed or shamed. Feeling safe is feeling accepted. In my next article, “Do You Come From an ‘Unsafe Home’?”, I will further elaborate on safety issues and how to heal them. If you often feel insecure and anxious, I welcome you to contact me because I can help you reconnect with your inner sense of safety. Below is how you can contact me: yingli@liveyourworth.co Follow me on Instagram, LinkedIn, and visit my website for more info! Yingli Wang, Executive Contributor Brainz Magazine Yingli Wang, is a mental health counsellor and a mother-daughter relationship coach/therapist who ‬cares deeply about women’s physical, emotional, and mental well-being.‬ Her mission is to help women between the ages of 18 and 45 to transform “Not-Good-Enough-Syndrome” into inner strength and resilience, and she also provides coaching sessions for women who struggle with their relationship with their mothers and want to establish healthy and effective boundaries. She offers professional counselling and coaching services in English and Mandarin in Southwest London and Online.