Physician, podcaster, public speaker and social media influencer Dr. Gabrielle Lyon contends that Americans and health experts have been getting it wrong for decades. Now, she’s on a mission to change the thinking around what keeps us healthy and living longer. Lyon is convinced that building muscle mass is more important than losing fat and that strength offers protective benefits for a lengthened lifespan—so much so that she calls muscle the “organ of longevity.”

Strong for life

Lyon, who authored the New York Times bestseller Forever Strong: A New, Science-Based Strategy for Aging Well and hosts the Dr. Gabrielle Lyon Show podcast, makes the case that skeletal muscle is a vastly underrated organ. In addition to physical strength, she says, an increase in muscle is shown to be associated with better blood sugar regulation, metabolic health, stronger bones and increased survivability against nearly every disease.

She began to see evidence of this firsthand while working in geriatric care and nutritional science during her clinical fellowships at Washington University in St. Louis, Missouri, which revealed a link between poor nutrition, fitness and overall wellness, including cognitive decline and dementia. More than that, she noticed the common denominator among patients was low muscle mass.

Seeing people of all ages suffer the devastating effects of preventable health conditions crushed her, and she vowed to do something about it. She ultimately created Muscle-Centric Medicine, a health care approach that, in her own words, “shifts the focus away from reactively quantifying and treating disease to proactively quantifying and optimizing your health by focusing on the biggest organ in your body: skeletal muscle.” She also developed the Lyon Protocol, a protein-focused diet and muscle-building exercise plan designed to improve overall health.

This is the culmination of her work as a physician for nearly two decades, a career path that came sharply into focus during a single moment of crisis when she was an undergraduate nutrition student at the University of Illinois Urbana-Champaign. One fateful day, a tornado warning on campus drove students and faculty to a basement shelter for safety.

“We were sitting there in the basement for two hours, and I just had this moment where I [thought], ‘I am totally useless. It’s great to be able to know what to do and how to help people eat, but in the case of a real emergency, I have no skill,’” she recalls. She remembers thinking in that instant, “Well, medicine it is.” She subsequently earned her doctorate in osteopathic medicine from the Arizona College of Osteopathic Medicine and became board-certified in family medicine.

Walking the talk

If excellent muscle health is, as Lyon posits, the key to well-being, then Lyon herself is the very picture of health. Her Instagram and TikTok platforms showcase beautifully edited videos of her personal workouts, where her sculpted, tattooed muscles take center stage as she powers through massive kettlebell swings and heavy barbell lifts—often with her 3- and 5-year-old kids partaking in playful exercises nearby. That’s by design, Lyon says. “I understand that if I can set them up physically now, they’ll be physically stronger and mentally tougher,” she says.

Her own upbringing in Chicago, Illinois, included plenty of exercise, thanks to a highly athletic dad who would encourage her to get out and get moving. “By the time I was 5, I was biking 10 miles with him, and it was our way of life to be very physical,” she says. ”I grew up camping and hiking and mountaineering… boarding a canoe and figuring out on a map where we’re going to go.”

In college, she discovered Fitness America, a nationally televised bodybuilding competition she entered as a contestant. She wound up placing in the top 15 among competitors from around the world. It was an experience that hooked her on fitness for good and a reflection of her lifelong love of discipline and dedication. Today, in her day-to-day life, though, she aims for consistent, everyday habits over lofty goals.

“There are standards for myself that I set…. I’m not chasing goals,” she says. “I train four days a week. That is a standard. I will get that in. I eat a certain way.… I prioritize protein. I move during the day. And any chance I get, you will find me doing pushups.”

Lyon observes this same philosophy of steadiness among her most high-achieving patients, many of whom are executives, entrepreneurs, Navy SEALs and, in her words, “mavericks and innovators.”

“The young entrepreneur has an experience of crash and burn… go high and go low. That’s a rookie,” she says. ”The best of the best in their fields.… They’re neutral. They understand that they cannot outperform their health, and the common denominator for how high that they will go—in their business, in their relationships—is fully dependent on how solid their physical health is.”

Leading with focus

To facilitate that daily focus on health, Lyon plans to launch her own supplement soon, with a portion of the revenue going to women’s health research. She is also focused on growing her public speaking business (her TEDx Talk on “The Midlife Muscle Crisis” has over 1.8 million views), as well as the audience for her podcast, which offers a wealth of health care information shared by experts in nutrition, movement, science data and more. She relishes the opportunity to “interview world-class experts who are the best of the best at what they do, whether it is medicine or mindset,” she says.

But in all of her endeavors, and on topics from working out to nutrition to healthy habits, Lyon says her primary focus is on the durability of both the mind and body. “When we think about building functional capacity and resilience,” she says, “it’s about not only being able to withstand pressure but expecting it and using it as a nonnegotiable tool for the necessary growth. It’s not about weathering the storm—it’s about becoming the storm.” 

This article originally appeared in the July/August 2025 issue of SUCCESS® magazine.

Photo by ©Peter Hurley

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Early in her career, Ythier worked in outpatient clinics, crisis programs and nonprofits across New York. She met children, adults and families facing trauma, poverty and disability. As she moved into leadership, one gap stood out to her: people with intellectual or developmental disabilities who also had mental health needs were too often left behind.

“Many clinics only provide therapy in an office, which can be intimidating or simply inaccessible for some people,” Ythier said. “I wanted to create a practice that adapts to the individual.”

In 2017, she launched Mind Speak, Inc., a certified woman- and minority-owned business in Mount Vernon, NY and serving clients in New York City and Westchester County. The company delivers in-person psychotherapy to people with intellectual disabilities and mental health conditions—clients that can be overlooked in standard systems of care.

Mind Speak’s team meets clients where they are: at home, in school or even in a park. She believes that removing the stress of transportation or unfamiliar clinical spaces helps people open up. “When someone feels comfortable, the work is more meaningful,” Ythier said.

She recalls one client, a young man diagnosed with autism, who had never taken an art class but started sketching during sessions. “His drawings were incredible,” she said. “Art became his outlet. Eventually, he landed an internship with Marvel Comics.”

Mind Speak has provided over 6,200 hours of therapy, supporting people of all ages. Services include individual, group, family and couples therapy—all tailored to each person’s strengths and goals. The team uses tools like art and yoga and offers sessions in English and Spanish. It works closely with schools, nonprofits, insurers and community organizations.

Education is another pillar of the practice. Ythier and her staff lead training for other providers on how to support clients with intellectual disabilities and mental health conditions. They’re also pursuing approval to offer Continuing Education Units in New York. Meanwhile, Mind Speak staff continue advocating for better policy and access at every level of government.

Ythier, who is also a rational emotive behavioral therapist and yoga instructor, believes that respect and flexibility make all the difference. “We build relationships, not just treatment plans,” she said. “It’s about recognizing what someone already brings to the table.”

Mind Speak’s work has not gone unnoticed. The company has been recognized by magazines like Forbes, Fortune and City & State Magazine. But for Ythier, the real wins are quieter: a client speaking up for the first time, a family breathing a little easier or a young person realizing they matter.

As the practice grows, so does its mission—to bring care to more people more comfortably and to never forget that therapy should feel human, not clinical.

Photo Courtesy of Claudio Abreau of Real Depth of Field Photography.

The post How Nina Ythier Turned a 28-Year Experience Into a Fresh Approach to Mental Health Treatment appeared first on SUCCESS.

The question led Sachs to explore the nature of chronic pain and seek a path to healing her own. Sachs discovered the work of Dr. John Sarno, who was treating patients with chronic illnesses using a holistic mind-body approach. She became his patient and learned that the debilitating sensation of pain is caused by brain signals that disrupt the nervous system. The solution came in the form of an expressive writing technique called JournalSpeak, which uses journaling to process emotions and repressed wounds.

The holistic approach was life-changing for Sachs, enabling her to resolve her chronic pain without surgery or medical injections. “I understood the brain science behind chronic pain, and I understood that, yes, the pain is totally real. It’s not in your head. You’re not making it up, but the solution is not in altering your physical body,” Sachs says.

Her discovery became the foundation of her future work, helping other patients with chronic pain. Collaborating with Sarno, she helped spread the awareness of chronic pain management through the mind-body approach, emphasizing that the pain is rooted in brain science. While the theory might sound unconventional, the practice has become a cure for hundreds of thousands of people who participate in JournalSpeak.

The three-step approach

In her newest release, Mind Your Body, Sachs simplifies the process into three steps. “Mind, body, medicine is a paradigm, and the holistic approach is to understand that… [yes,] indeed, the pain is not in your head, but it is being expressed through your body and generated by your brain,” she explains.

The first step is belief. She stresses it’s not a spiritual or a magical situation—the pain is real and includes various conditions like long-term COVID-19, chronic diseases and bowel disorders. Most importantly, the pain is removable. The second step is to understand the brain science behind the pain. Finally, the third step is to participate in JournalSpeak to release the pain.

“When we spend all our time self-loathing, it actually puts our nervous system into a state of danger. We feel that we’re being attacked, but we don’t realize that we are attacking ourselves. And so I teach people this three-pronged approach, and they get better in, you know, really phenomenal fashion,” Sachs explains.

After collecting 20 years’ worth of practices and countless human stories, Sachs believes Mind Your Body is the best of everything she has taught. The book covers the latest science-backed research—from a Harvard Study to MRI studies on pain processing, neural pathway changes and nervous system regulation—along with individual stories from people of all genders, cultures and economic groups. It offers readers a comprehensive overview of self-help and a toolkit to resolving chronic pain.

Spreading awareness

Sachs has become a prominent voice for chronic pain sufferers. “I wanted to take this message out of the four walls of my psychotherapy office … I wanted it to be in the world.” Expanding her reach, she self-published her first book, The Meaning of Truth: embrace your truth. create your life in 2016 and launched her YouTube channel in 2017. Her podcast, which began during the early COVID era, quickly gained a large following. “It is a pretty stunning experience to hear every person say over and over again, ‘My goodness, this work changed my life.’ It’s really amazing for me because I just love that.”

In addition to her digital platforms, Sachs teaches a weeklong retreat at the Omega Institute in upstate New York every June. The transformative experience admits hundreds of chronic pain sufferers. A day at the retreat begins with Sachs teaching the foundational principles, brain science, strategies for journaling and meditating. The floor is then opened for attendees to share their stories. “It’s like going to an adult summer camp,” Sachs says. “You know, it’s just an immersive week.”

However, Sach’s message extends to health care professionals, too. Sachs says, “People are always asking me, ‘How do I explain this to my therapist?’ You know, ‘How do I get you a person who is no longer in private practice and doesn’t have time to have individual conversations?’” In collaboration with Christina Sarno, a psychotherapist and daughter of John Sarno, and her partner, Lisa Eisenpresser, Sachs co-launched a practitioner training program to educate health care professionals and community leaders about the mind-body approach to chronic pain.

The why behind it all

Sachs has heard countless success stories from patients who have embraced the mind-body medicine approach. One of them being Michael Porter Jr., forward for the Denver Nuggets, who had been experiencing severe back pain since he was drafted at 19. After multiple surgeries and frequent flare-ups, he was diagnosed with degenerative disc disease. He approached Sachs after ruling out another surgery and applied the techniques and principles of mind-body medicine. Since completing his treatment, he has not missed a single game in the past two seasons and is now pain-free.

Porter’s story is just one of the many shared on her podcast, The Cure for Chronic Pain with Nicole Sachs, LCSW. With hundreds of listens and numerous positive reviews, Sachs believes her book is laying the groundwork for something powerful. “Millions of people around the world are changing their lives and carrying the message,” she says. 

Editor’s Note: Consider consulting with your health care provider before making any major changes.

This article originally appeared in the July/August 2025 issue of SUCCESS magazine. Photo courtesy of Nichole Sachs.

The post Psychotherapist Nicole Sachs Is Spreading a Groundbreaking Cure for Chronic Pain appeared first on SUCCESS.

As digital tools redefine where and how we work, the modern workplace has become more fragmented and fast-paced. Between overloaded inboxes, endless meetings and constant demands, employees can often find themselves trapped in a relentless and draining cycle of multitasking.

The workday now starts in bed for many, according to Microsoft

According to Microsoft, the workday now often begins before we’re even out of bed—typically the moment we glance at our phones, long before we’ve clocked in or officially appeared online. In fact, 40% of those online by 6 a.m. are already reviewing emails to set their priorities. On average, workers receive 117 emails each day, most of which are skim-read in under a minute. 

A lot of the workday isn’t really ours to control. While people often have natural windows of peak productivity, those valuable hours are frequently consumed by obligatory meetings and tasks that disrupt focused work. According to Microsoft, 50% of meetings take place between 9-11 a.m. and 1-3 p.m., exactly when many people are most productive. This often forces employees to catch up in the late afternoon or evening, when energy is lower and thoughts turn to dinner or family. 

Because of this, employees now follow schedules quite different from the traditional norm. Managing communication, tasks, projects and calls is a regular part of modern work life, and working from home to catch up is no longer unusual. Microsoft’s telemetry data reveals that, on average, employees are interrupted every two minutes by digital distractions such as meetings and email alerts. These interruptions, often invisible on calendars, can massively disrupt workflows and create a fragmented workday experience. Microsoft’s recent Work Trend Index survey found that 48% of employees and 52% of leaders feel their work has become chaotic and hard to juggle. 

The ‘triple peak day’: When work never really ends

According to Microsoft, 57% of meetings happen ad hoc without a calendar invite, and 10% of scheduled meetings are arranged last minute. Such unexpected interruptions can disrupt employees’ workflow, making it challenging to regain focus and return to tasks with the same level of productivity and ambition. 

Microsoft has also spotted what it calls a “triple peak day”—a growing trend where the workday doesn’t end at 5 p.m., or even 6 p.m. For many, it now stretches well into the night and sometimes bleeds into the early morning. Their data shows meetings after 8 p.m. are up 16% year over year, and the average employee now sends or receives over 50 messages outside core hours. By 10 p.m., nearly a third of active users are back in their inboxes. 

Balancing work and rest in a 24/7 digital environment

Employees aren’t necessarily working late out of personal preference or enjoyment. For many, the only opportunity to make meaningful progress comes after hours, when the digital noise subsides. Others have adopted a different approach, rising early to address known priorities before the day’s distractions begin. This pattern is especially common among senior leaders and executives, whose roles demand near-constant availability.

This trend feeds into a wider and often polarizing discussion about whether the digital age has eroded the boundary between personal life and professional obligation. Remote workers who opt for flexibility often embrace the autonomy it offers while others see the home strictly as a space for rest and separation. Remote workers can nevertheless still find it challenging to distinguish a healthy balance between their work and home life, as work demands can seep into every aspect of their day.

For some, working on weekends is simply unavoidable. Microsoft reports that nearly 20% of weekend workers check their email before noon on both Saturday and Sunday, while over 5% are logging back into their inboxes on Sunday night.

Can flexible work and ‘home office’ schedules fix the burnout?

By Sunday evening, work is on many people’s minds—even when there’s nothing urgent to address. It’s natural to begin mentally preparing for the week ahead or trying to shake off the inertia of the weekend. But that early mental shift can feel like clocking in before Monday even begins, undermining what should be restorative downtime. 

Challenges like these have prompted companies and policymakers to explore the viability of four-day workweeks, with either Monday or Friday off—an idea gaining traction not only in the U.S. but globally. Early studies on four-day workweeks have solidified their potential value. According to the American Psychological Association in a January review, these shorter workweeks are becoming more popular and can cut costs while significantly enhancing employee satisfaction and mental well-being.

In many parts of Europe, this kind of flexible work arrangement is often referred to as “home office”—a designated day where employees work from home with lighter responsibilities and an earlier end to the day. In countries such as Germany, Spain and Italy, this shortened schedule often flows naturally into social traditions, like after-work drinks in the town plaza or shared meals with friends and family. 

The future of work is unpredictable, but the direction is becoming evident. Employees face longer hours, more complex demands and a digital world that blurs professional and personal lines. Microsoft reports that 1 in 3 employees feel the pace of work in recent years has become overwhelming. Some may turn to AI for relief from performing more menial tasks, but most want flexibility and a balance that respects both hard work and well-earned rest.

Photo by DimaBerlin/Shutterstock

The post New Report Highlights the ‘Sprawl’ of the ‘Infinite Workday’ appeared first on SUCCESS.

This summer, I’ll be trekking a long stretch of the John Muir Trail with a guided group from Wildland Trekking: Two weeks of alpine lakes, intense elevation gain (essentially 300 flights of stairs per day) and one major summit—Mount Whitney, the tallest peak in the lower 48 states. 

It’s not my first time hiking, but it is my first time going on a group trip like this. I’ve always been more of a solo strategist than a group project type of person, but hiking the John Muir Trail intimidated me greatly. It also requires more planning than I’m naturally inclined for, so when the opportunity came, I couldn’t pass it up. 

Is training enough?

I signed up for a gym membership and have a training plan, but my thoughts drift between which trail runners to pack and whether I’m out of my depth. Generally, I like to take things easy, trusting I’ll figure it out when the moment comes. But this time, the margin for error feels narrower. In their welcome email, Wildland Trekking ominously stated that this was one of the hardest trips they offer. And it wasn’t just that I had to train for myself. I had to train to make sure I could keep up with the rest of the group. 

That’s something Abbey, our group leader (trail name: “Dirtnap”), reminded us of on our first call. “You’re not training for yourself,” she said. “You’re training for the person next to you.” She emphasized that as a trail family, we weren’t just responsible for ourselves but for each other. Training properly before our trip meant we’d all enjoy the journey more. 

I keep turning that over in my mind.

During that same call, we went around and introduced ourselves. One hiker mentioned she’s great at staying positive when others feel down. Another chimed in with a similar gift. I bit my lip. What do I bring besides a decent sense of direction and a bad attitude toward blisters? When I’m in a bad mood, I’d rather nurse it alone than be the cheerleader at mile 16 in pouring rain.

I’m nervous. Not just about the weight of my pack—35 to 45 pounds, according to Wildland’s prep email—but about what it means to join a “trail family” I didn’t choose. There’s a part of me that resists the predetermined closeness of a group trip. 

But this tension between forced proximity and genuine connection isn’t unique. It turns out that shared hardship really does bring people closer. 

Hiking toward community

In 2021, 12% of U.S. adults said they had no close friends, quadrupling from just 3% in 1990, according to the American Survey Center. When forming friendships feels harder than ever, maybe sharing miles—and the inevitable struggles that come along with that—offers a different kind of shortcut. I think it’s also part of why more travelers are turning to guided group adventures. In a world where loneliness rates have surged, structured discomfort offers a rare chance to forge real connection. It’s like summer camp, but for adults. 

Of course, proximity doesn’t guarantee friendship. It only creates the opportunity. The rest is up to us. And that’s where I falter. I’ve done enough solo adventures to know how well I can show up for myself. When times are tough, it’s easy to retreat inward, to protect my energy. This trip leaves no option to ghost the dinner circle or pretend I didn’t hear someone ask how my day was. I’ll need to show up repeatedly for people I don’t yet know. It requires trust, empathy and a willingness to see and be seen. 

Right now, I don’t have the answers. I haven’t started the hard part. I’ve only just started training (looking at you, inclines on the treadmill). But, I haven’t spent a night sweating in my sleeping bag or laying out laughing after an afternoon alpine swim. 

The benefits of physically challenging yourself

But there’s good news. If it works, things might actually feel easier. Research suggests that when we face physical challenges, support makes the load feel lighter—literally. In one study from the Journal of Experimental Social Psychology, participants who stood at the base of a steep hill with a friend perceived the hill as less steep than those who were alone. Simply thinking about a supportive friend had a similar effect.

Maybe that’s the real summit: not just getting up the mountain, but learning how to share the climb. In the process, I’m hoping to learn whether I can really show up for a group—emotionally and physically—in ways I usually save for myself.

Photo by nd3000/iStock.com

The post Why I’m Hiking 100 Miles With Strangers And What I’m Hoping to Learn Before I Even Start appeared first on SUCCESS.

What’s more, this helpful service is becoming more accessible than ever before thanks to platforms like the ADHD coaching app Shimmer. Join us as we explore more about how people can gain the support they need and thrive below.

Do I Have ADHD? 

Attention-deficit/hyperactivity disorder, or ADHD, is a neurodevelopmental condition, which means it impacts how the brain functions. ADHD symptoms usually begin in childhood, generally appearing by the time a person is 12 years old. However, it can be difficult to diagnose for a number of reasons, including overlapping or mimicking other conditions. Many people are not diagnosed until they are adults; in fact, approximately half of the 15.5 million adults with ADHD in the US as of 2023 were not diagnosed until adulthood. The good news is that ADHD is highly treatable for adults, and customized care plans can help.

Finding out if you have ADHD is the first step to understanding and managing your symptoms. Although an ADHD diagnosis can only be made by a qualified medical professional, such as a clinical psychologist, neurologist or psychiatrist, among others, there might be a few clues that could lead you to seek additional information from a health provider. Consider the following questions to get started:

• Do you find it difficult to focus on tasks?
• Do you often miss deadlines?
• Are you often late?
• Do you struggle with organization?
• Do you find it difficult to sit still for a long period of time?

In isolation, symptoms like these can be manageable. However, combined, they can make daily tasks and life in general harder to manage. It’s also important to note that there are different forms of ADHD, and they can often co-exist with other conditions like mood or personality disorders. 

There are other indicators of ADHD as well, but if questions like the following concern you, consider speaking to a professional. ADHD coaching is a method that can be used as part of a personalized treatment plan to assist with day-to-day task management.

Discovering the Power of ADHD Coaching

As a teenager, Christal (Chris) Wang was rebellious, but never struggled academically. As long as she received what her mother considered to be good grades, her mother wasn’t concerned about the behavioral issues. “What prompted my [ADHD] diagnosis was when I didn’t have that benchmark of grades anymore,” Wang says.

Now, Wang is the co-founder and CEO of Shimmer, a company that offers affordable, culturally-competent, behavioral care for people who have ADHD. Founding the company stemmed from her own difficulties finding appropriate treatment options after receiving an ADHD diagnosis as an adult. She was hesitant to take medication due to her Asian cultural upbringing. “Most Asian families are a little bit hesitant about Western medicine,” she says. “Even when I was growing up, when we were sick, we wouldn’t take medication.”

Wang researched behavioral solutions and then learned about ADHD coaching. This can help manage emotions, improve organization, develop new skills and achieve goals—all areas which can be challenging for those living with ADHD. This form of treatment sounded like an excellent fit for her, but there was a problem—the high cost that was not covered by health insurance. “When I saw the prices, they were just so expensive,” she says, regarding the cost of consultations with different coaches.

ADHD Coaching for Everyone

Wang then posted a question in an ADHD coaching group, asking, “Why is ADHD coaching so expensive?” Over 50 ADHD coaches responded. After hearing their replies, she decided to create a business offering ADHD coaching at a lower price point. When she launched Shimmer, she had a waitlist of over 1,000 people.

Prior to creating Shimmer, Wang had another business that focused on people who had social anxiety. When that business ended, she approached those investors, and they agreed to invest in her new company since there was already an extensive waitlist of interested clients who had ADHD.

Benefits of ADHD Coaching 

The National Resource Center on ADHD and WebMD highlight a number of ways that ADHD coaching can be beneficial, including 

• Focus and identifying goals
• Gaining clarity and taking practical action toward goals 
• Motivation for daily life tasks
• Planning and organization 
• Solving problems 
• Memory skills
• Managing stress
• Improving confidence and self-esteem 
• How ADHD impacts their lives specifically 
• How and what changes to make to improve their lives

Though current studies on ADHA coaching are limited, a 2021 report from The Springer Institute cites numerous examples of professional support on the benefits of coaching for those with ADHD. 

Designing Accessibility for ADHD Coaching

“ADHD coaching has been known as kind of elite,” explains Wang. Due to the high costs, people who used ADHD coaching were typically professionals who had their company pay for the expense. “We really want to change that narrative,” she says. To do this, she needed to evaluate ways to reduce the costs of ADHD coaching.

According to Wang, most individual ADHD coaches spend over 50% of their time trying to sell their services or complete administrative tasks like billing or consultation calls. “That’s actually why the one-on-one costs are so high,” explains Wang. It isn’t due to the time spent only on ADHD coaching sessions.

Wang wanted to change this road block. The staff at Shimmer completes those tasks for the ADHD coaches, including matching clients with an appropriate coach. This frees up the ADHD coaches’ time to focus on coaching instead of doing sales or administrative tasks. Another added benefit is that clients will receive an appropriate coach match instead of researching one on their own. If the client doesn’t feel their coach is the right fit for them, they can request a different one.

Shimmer: A Game Changer for Adults With ADHD

In this brief Shimmer ADHD coaching review, we’ll cover some of the benefits and features of the app. For starters, the Shimmer platform offers services to clients virtually. Wang believes that this modality is a game changer for people with ADHD. She explains why offering virtual sessions helps people with ADHD: a phenomenon called “ADHD waiting mode.” She says the meaning of this term is “when you have something that you need to do later that day, you actually can’t do anything else because you’re just in waiting mode for the thing in front of you.”

Why an ADHD Coaching App Is a Game-Changer

If someone with ADHD needs to go to an in-person appointment, they’ll need to get dressed, travel to the appointment and allow enough time to get there. All of these factors add to the ADHD waiting mode, leaving the person potentially unable to accomplish other tasks—or they might cancel their appointment. A virtual appointment removes these related stresses.

A bonus of the virtual platform is that they offer body doubling accountability sessions, live events and educational modules. Clients can also benefit from in-app support.

Benefits of The Shimmer App

The Shimmer app includes some of the following features for ADHD coaching: 

• Personalized strategies for time management
• Tools for improving focus and productivity
• Ongoing support and accountability from a coach
• Flexible, virtual sessions

What does an ADHD coach do, exactly? Their purpose is to understand your life and how it works, help you identify areas you want to improve and work with you on strategies to make changes. They won’t force you to overhaul everything. Instead, they’ll help you introduce small changes to overcome challenges and accomplish your goals.

How the Shimmer App Works for ADHD Coaching

The Shimmer ADHD coaching app is designed to make coaching more affordable and accessible. Though Shimmer does not accept insurance, clients may use HSA or FSA funds. Clients receive the benefits of flexibility, virtual appointments, in-app support and custom plans and tools for their personal journey. The program currently offers two options: a plan with a 30-minute per week coaching session priced at $230 per month and a higher-tier plan with a 45-minute per week coaching session for $345 per month.

Once you sign up, you’ll walk through an onboarding quiz and be matched up with a coach. From there, you’ll have an initial meeting with your coach, talk about your needs and set up recurring weekly sessions. With the help of your coach and in-app tools, you can create clear, actionable goal-setting plans you can refer back to.

The app automatically sends notifications regarding your progress to your coach, and you have the option to communicate with your coach throughout the week. Your coach might also assign weekly learning modules, or you might choose to supplement your coaching with Shimmer’s educational content.

Shimmer App Reviews 

Shimmer app users have commented on how helpful the app is for managing their ADHD symptoms, building awareness for themselves and their family, and improving their mindset overall. 

In Shimmer care reviews, users note that their coaches are impactful in managing their ADHD journeys. Reviewers express that not only do coaches make space for processing individual experience, but Shimmer ADHD coaching also allows users an easy way to access help.

Shimmer ADHD coaching is a non-judgmental process, and the general consensus from Shimmer app users is that they don’t feel judged. Whether you’re feeling unproductive or generally down about your week, your ADHD coach can listen and give you space to process.

Some users in Shimmer ADHD reviews also note that their ADHD coach keeps them accountable. If you want to make changes, the platform could help you gain more peace and clarity, improve confidence and make progress towards your goals.

If you’re feeling nervous about starting ADHD coaching, you can read through more testimonials on the company website; you’ll find that many had similar struggles. ADHD doesn’t have to feel isolating when you have a community and an empathetic coach on your side.

Wang’s Advice on Creating a New Business

If you’re an entrepreneur, Wang has some advice as well. 

Take Care of Yourself First 

Mental health awareness is crucial for entrepreneurs. As a business owner and entrepreneur, finding strategies to manage ADHD, or any mental health issue, is crucial for your own wellness and the business.

Chris Wang’s own struggles with ADHD informed her motivation to start the app. Like anyone with ADHD, she had to work on maintaining focus, managing time and staying organized. Her experience managing her ADHD actually helped her business, ensuring she was identifying the right coaches to be available to clients.

Identify Customer Needs But Stay Flexible 

The crucial first step that Wang took was identifying a market gap—she knew that people with ADHD could benefit from an easily accessible coaching platform. Yet starting a business means you never travel in a straight line. Focus on customer needs, but also stay flexible and be willing to make changes.

Gather Feedback and Learn as You Go

From the beginning as a business owner, it’s critical to gather customer feedback and understand what pain points you need to address. As Wang’s experience illustrates, no matter how great an idea is, it needs to address the customer’s problems directly. The solution is a co-evolution with the business owner and the customers.

Be Passionate About the Problem

If you’re an aspiring business owner, focus on the world around you. What problems can you solve with your skills, and how can you get that solution in front of your customers? It takes determination and drive. 

Wang says it’s important to “be passionate about the problem and not necessarily the solution.” When someone focuses on the solution, it becomes a “solution in search of a problem.” Wang explains that when you focus on the problem, “it becomes more dynamic, because you’re constantly thinking about how else can I help them?”

Finding Support for Your Business 

She also says it’s important to find a community that supports your business and helps you when you’re struggling with an issue. “When you have a really bad week, you just want someone to understand,” she says.

At the same time, you need to protect your own mental health. Understanding what kind of work-life balance works for you will help you over time. If you struggle with ADHD, coaching can help you come up with systems that work best for you.

Is ADHD Coaching Right for You? 

If you’re struggling with an ADHD diagnosis, an ADHD coaching platform could help you manage your condition. A kind, motivating, non-judgmental coach can help you come up with strategies that work for your lifestyle. In turn, you’ll feel more comfortable and confident in your life.

If you or someone you know is struggling with focus and time management due to ADHD, consider exploring ADHD coaching, or platforms like Shimmer, to get support and strategies for success. No matter the challenges, everyone has the potential to develop effective habits and skills to manage time, stay focused and achieve their goals. You’re not alone. With the right tools and support, success is within reach.

This article has been updated. Photo by Marcus Aurelius/Pexels.com

The post ADHD Coaching: How Shimmer Is Making Support Accessible appeared first on SUCCESS.

“Take your index finger and point it straight to the ceiling,” she called out, as my dozen classmates and I followed. “Now move your arm across your body and then point your finger back to the ceiling and repeat.” Charlotte was barely stifling a giggle as we all unwittingly joined her in the signature move from Saturday Night Fever. It was a joyful way to wake up. After we moved into the workout, the camaraderie from this silly dance reminded me of how much I love this gym.

I exercised at a corporate gym for many years, but felt no connection to the space or the people who worked there. But when I began taking group workout classes at Lone Fir Fitness, something changed. At first, I thought it was just because I was getting stronger, or because endorphins are powerful motivators. But as the months peeled by and I got to know the trainers and the other members, I realized that part of my motivation was going somewhere where people knew me. 

The social science of exercise

Exercise can help promote feelings of well-being, but researchers have also been studying the link between group physical activities and social bonding. Studies indicate that moderate and intensive exercise can lead to certain types of social bonding which, in turn, can enhance exercise motivation and performance. In short, the harder you work out with people, the more motivated you are to continue working out with them. 

For me, this cycle repeats itself four days a week. The days I go to the gym are also when I tend to feel good emotionally and physically; the positive social interactions, however brief, enhance my mood. I am my very best self when I’m at the gym.

At first, the group fitness classes were brutal. I went to two classes in as many days. I had no idea how much I could lift and didn’t know a barbell from a bench press, but one of the trainers, Ash, was available to help me. She wasn’t teaching the class, but was there on standby to help newbies like me. She repeatedly demonstrated the exercise and cheered me on until I caught on. By the time I got home after the second class, I couldn’t lower myself into a chair without wincing in pain. 

Community enhances working out

I became motivated to start lifting weights after watching my mom suffer yet another fall that broke bones—the third in three years.  It took months for the workouts to feel easier, but the friendships I had developed at the gym and encouragement from the trainers kept me coming back each week.

Lone Fir Fitness is all about community. There is a note in the main training area that reads, “To members experiencing job loss and financial distress, talk to us and we will figure something out. This is a place of support and resilience.” Last summer the gym created an afternoon of silly games that focused on strength—such as tossing a foam javelin, a sack race and a longest plank challenge—all followed by a potluck picnic at a local park. There was a push-up contest (I was one of four winners) and a pull-up contest (I didn’t even enter that one). 

One trainer, Anna, always has an ’80s playlist for Monday morning class. She said she chooses the music based on what she thinks Simon, another gym member, would like to hear. Whenever I walk into the gym, someone—whether a trainer, an owner or another member, says hello to me by name. I see the same cadre of members each week; we chit-chat before and after class and high-five after particularly strenuous exercises. 

I’ve got muscles!

I still can’t quite believe that my body could change as much as it has in the year since I first joined. I have muscles in places I didn’t realize. Even though I’ve been an athlete my whole life, I feel fitter now than I ever have before. 

Several trainers have commented recently on how strong I have become. My Saturday morning trainer, David, remarked, “Whoa, you are getting jacked” last week. I carried his compliment with me all day. David knows where I started: fumbling over deadlifts and using the lightest of weights. I love that my trainer sees the progress I have made—and that my gym community is there to cheer me on. 

Photo courtesy of Ariel Frager

The post I Want to Work Out Where Everybody Knows My Name appeared first on SUCCESS.

Founded by Debra Stangl, whose own journey from an unhappy divorce attorney to spiritual entrepreneur testifies to the power of personal awakening, Sedona Soul Adventures seeks to provide an individualized experience for those exploring personal change.

A Different Approach to Spiritual Renewal

“Every individual has a unique journey with specific blocks, wounds, challenges and gifts that can become transformative when given individualized attention,” explains Stangl.

This philosophy forms the foundation of the Sedona Proven Process, developed by Stangl over two decades of working with thousands of clients. Unlike group retreats, Sedona Soul Adventures creates a custom sequence of one-on-one sessions with expert practitioners to address each person’s needs.

Many clients describe experiencing meaningful shifts in perspective, emotional healing and lifestyle changes that continue well beyond their time in Sedona. Stangl is a perfect example of these transformations. When she came to Sedona in 1999, she was a stressed-out, burned-out divorce attorney, in an emotionally abusive marriage, $50,000 in debt from her then-husband’s business decisions, and over forty pounds overweight. She left her law practice and embarked on a three-year personal healing odyssey in Sedona. In 2002, she moved there and started Sedona Soul Adventures.

Stangl says that by using the teachings and principles at Sedona Soul Adventures, she now lives her life purpose, lost over 40 pounds in five weeks without diet or exercise, and, eight years ago, found and married the man of her dreams. These stories and the philosophy of Sedona Soul Adventures are in her book, “The Journey To Happy: How Embracing The Concept That ‘Nothing Is Wrong’ Can Transform Your Life.”

The Science of Transformation

What makes this strategy so effective? Research shows that individualized approaches have better results than group work alone. When practitioners focus on one person or couple, they can dive deeper, respond in real time to emerging insights, and create a safe space for vulnerable exploration.

“For many, the one-on-one format fosters a sense of psychological safety that can be harder to achieve in group settings,” says Stangl. “Most people don’t feel safe enough to explore their deepest secrets in front of strangers. This safety is a prerequisite for deep vulnerability that leads to profound change. This is one of the reasons we’ve been named ‘Best of Sedona’ for retreats.”

Each retreat begins with an in-depth consultation to understand the client’s current challenges, past experiences and future hopes. From there, a personalized sequence of sessions is crafted, potentially including energy healing, spiritual counseling, heart healing, meditation, sound healing or other modalities drawn from a network of over 60 Sedona practitioners. “Inner Journey Breath is one of our foundational sessions,” says Stangl. “That [breathwork] process changed my life over 30 years ago and continues to help our clients.”

Relationships Transformed

On Trustpilot, a Denmark-based online consumer review platform, Sedona Soul Adventures has earned an average 5-star rating from nearly 1,000 clients. Its Couples Retreats have been recognized as “Best Marriage Retreats” in the US by Guidedocs and “11 Best Marriage Retreats in the World” in 2023 by Brides Magazine.

The Couples Retreats follow the same personalized approach as individual retreats, with some sessions conducted together and others separately. This balanced approach allows for individual healing and relationship repair to occur simultaneously.

“We recognize that relationship healing requires both individual wholeness and connection skills,” Stangl explains. “When each person can heal their own wounds and reconnect with their authentic self, they bring that wholeness back to the relationship. It heals and transforms that third entity, which is the relationship.”

Beyond the Retreat

The most compelling aspect of Sedona Soul Adventures may be the lasting impact reported by participants.

Sarah, an executive from Chicago, describes her experience: “I came to Sedona feeling completely burned out and disconnected from my purpose. The retreat gave me tools to reconnect with myself, but more importantly, it helped me identify and release core wounds and limiting beliefs I didn’t even know I was carrying. Two years later, I’ve completely restructured my life around what truly matters to me.”

This longevity of impact stems from Sedona Soul Adventures’ focus on sustainable practices and ongoing integration. Each retreat concludes with integration sessions plus coaching designed to help participants incorporate their insights into daily life, and follow-up support helps the momentum continue after returning home.

The Future of Wellness

As the wellness industry continues to evolve, Sedona Soul Adventures’ success points to a growing desire for deeply personalized experiences that address the whole person—body, mind, and spirit. While group retreats and digital wellness platforms serve important purposes, the transformative power of custom-designed, one-on-one healing experiences fulfills a distinct and vital need.

“Everyone deserves to be seen in their uniqueness,” Stangl emphasizes. “True transformation happens when we honor each person’s journey as distinct and sacred.”

This individualized approach intends to offer something increasingly precious: the opportunity to be fully seen, deeply understood, and expertly guided toward a more authentic, connected way of living.

As Stangl’s own journey from unhappy attorney to spiritual entrepreneur demonstrates, sometimes the most powerful transformations begin with the simplest realization—that another path is possible and that with the right guidance, anyone can find their way to a more fulfilling life.

Photo from Debra Stangl, Founder and Owner, Sedona Soul Adventures

The post Explore Your Life and Relationship with a Private, Custom-Designed Retreat in Sedona appeared first on SUCCESS.

Aura has good reason to call itself the “all-in-one app for mindfulness and well-being.” It’s recognized as one of the best meditation apps available on Google Play and the Apple App Store. It has also appeared on many national media best-of lists. 

But, Aura comes with a cost. Is it worth its subscription fees? Maybe you’re skeptical that meditation apps even work. Keep reading this Aura app review to learn what you need to know about Aura and decide whether it is right for you. 

Are Meditation Apps Like the Aura App Worth It? 

Before diving into the details of the Aura app, some wonder whether meditation apps are worth the hype. Think about this: major studies have established that meditation has a positive impact on overall wellbeing and even general health. In “Meditation and Mental Wellness,” The Association of Accredited Naturopathic Medical  Colleges highlights several areas in which meditation has benefits, including:  

Reduced Anxiety 

Many people find that meditation helps to be nore grounded emotionally, reducing their anxiety. This makes using a meditation app a powerful way of dealing with the stresses of life. One study found that 10 minutes of using a meditation app daily helped improve anxiety. 

Positive Detachment 

Some of us think of detachment as negative, but positive detachment can change your life for the better. It can help you stay calm and maintain a healthy perspective. 

Enhanced Brain Function 

Though individual results can vary, some studies suggest that mindfulness meditation may lead to the development of increased gray matter in your brain. This can help you achieve better mental performance, cognitive ability, memory and motor skills. 

Improved Sleep 

Doing daily meditation can help you sleep better. If you suffer from insomnia, doing meditation using an app like Aura could be the kickstart you need in establishing better sleep hygiene.

Meditation Apps Can Help Channel the Benefits 

Meditation and mindfulness apps provide these self-care benefits but with the added convenience of an app. Plus, you may be able to get help from qualified meditation experts and life coaches in learning how to meditate at any time—right from your mobile device. 

These apps guide you through daily meditations by using breathing, relaxation, visualization and other techniques. Hypnosis, sleep tracks and relaxing sounds add further value to mindfulness apps such as Aura. 

Benefits and Features of the Aura App

Discover some of the features that make the Aura app a favorite. 

Simplicity and Ease of Use 

Aura’s design and overall approach offer simplicity and immediacy. Aura’s intuitive design allows users to easily navigate through the app, discover new content and track their progress.

Designed by Professionals Bringing Their Expertise 

Aura provides access to experts in varying fields of psychology, life coaching and meditation.The app features top professionals in the mindfulness field, including life coaches, therapists and storytellers. Lauren Ziegler brings 12 years of experience as a meditation teacher. Dorothy Zennuriye Juno is a registered psychotherapist with success in cognitive therapies. Pasha Lyndi brings expertise in nature-based mindfulness and sleep stories. 

Access to an Extensive Library of Resources 

You’ll also have a massive range of meditation resources and diverse content at your fingertips. The app boasts a vast library of thousands of tracks, encompassing guided meditations, sleep aids, CBT sessions, life coaching, hypnosis and more. Aura offers an impressive range of content options. It provides thousands of meditation and sleep tracks that encompass a wide array of wellness fields. There is a variety of content formats, including short three-minute meditations, longer sessions, sleep stories, music and nature sounds. 

Personalized Sessions and Resources Tailored to Your Needs

You can follow your favorite mindfulness health coaches, which makes Aura highly customizable to your needs. Aura also learns from your input to discover what kinds of meditation sessions work best for you. Over time, your featured content will be adjusted to your taste and mental health and wellness needs. You will be able to build daily mindfulness habits without having to feel overwhelmed.

Explore What the Aura App Offers    

It’s easy to start your mindfulness routine with Aura, as it addresses an impressive variety of personal mindfulness needs. The Aura app offers support and resources in a wide range of areas, including: 

• Emotions 
• Meditation 
• Hypnosis 
• Breathwork 
• Sleep
• Coaching 
• ASMR

Let’s dive into more detail and how to use the app in the sections below. 

Meditation 

Meditation isn’t a cure-all for everything, but it can help you create a profound feeling of tranquility and calm. It could also help you better deal with your emotions, reduce anxiety and sleep better. 

Cognitive Behavioral Therapy 

As the American Psychological Association explains, cognitive behavioral therapy (CBT) is a system based on the idea that changing our thinking patterns can alleviate psychological problems and make us happier. 

Life Coaching 

Aura has expert life coaches on staff who can provide guidance and support during life’s ups and downs. Life coaching isn’t just a trend. It could actually help you achieve better well-being and emotional health. 

Nature Sounds 

Sometimes the simplest things can be the most useful for keeping us centered and calm. Aura provides a library of soundscapes, such as rain falling and a fireplace crackling. 

Breathwork 

You can find instruction and guidance for your breathwork on Aura. Breathing practices can help you feel more relaxed and better able to deal with stress. 

Plus, there is hypnosis, music, ASMR and other options. 

An Overview of How to Get Started With the Aura App

To get started using the Aura app, follow these simple steps:

1. Download the Aura app on the App Store or Google Play. 
2. Set preferences based on your goals and needs. 
3. Decide on your subscription level and create an account. 
4. Browse suggested recommendations customized to you.
5. Select a session and choose your desired length. 
6. Set a daily routine if desired (reminders are also optional). 
7. Track your progress. 

Let’s dive into the details below. 

Set Your Preferences 

Aura prompts you with questions and topics to help give you the most benefit. After downloading and launching the app, you’ll be prompted to select four or more areas on which you want to concentrate. Choose from among areas like: 

• Beginner to Advanced Meditation 
• Health Coaching 
• Burnout
• Chakras
• Resilience
• Depression
• Work
• Pain
• Gratitude
• Learn Mindfulness
• Calm Anxiety 
• Restful Sleep 
• Reduce Stress
• Improve Focus
• Relaxation
• Anger
• Parenting
• Recovery & Healing

It follows with private questions to help tailor the experience to fit your personal well-being needs, including: 

• Why your chosen topics are important to you
• What type of content you are interested in
• What content length you prefer
• Spiritual preferences
• Identity-based questions
• Voice preferences

You’ll also get an option to choose when you would like to get a daily feed of personalized recommendations, which you can skip and set up later after you’ve created your account.   

Decide on a Subscription and Set Up Your Account 

Next, you’ll create an account (using Google, Apple or your email and password). The subscription levels include a free seven-day trial that includes access to all content, an Individual Premium plan with full content access for $69.99 per year, and a Premium Family plan that allows those in the same household to access content for $129.99. Aura also offers a free version when using the mobile app, limited to one new three-minute session every two hours daily.

From there, you can explore and make more decisions on the types of exercises that will be part of your mental wellness and mindfulness journey. 

Once you’re done exploring, you’re ready to set up a routine and reminders. 

Create Daily Reminders

If you’re interested in establishing a wellness routine with Aura, you can create custom email reminders and push notifications to remind you of your exercises and goals. To set these up, go to “Settings” and then “Notifications.” 

You can choose to have daily email feeds or opt out, as well as to receive surveys and updates from Aura. Under “Push Notifications,” you can choose when to receive your daily reminder feed (you can alter the times for weekdays and weekends), as well as breather reminders and other notifications. These include things like additional daily reminders, likes, comments, new posts, new tracks from channels you’re following and badges. 

Get Personalized Support With Everything You Do in Aura

The personalization options don’t end there. Other options in Aura include: 

• You can easily filter content based on more details.
• Set timers for background video and sounds.
• Engage in challenges that fit your goals. 
• Customize tabs to remove content areas you’re not interested in. 

Explore More for You  

The  “Me” tab on the home screen provides some of the best features you’ll find on the app. For example, you can discover your recent mindfulness sessions, favorite tracks, playlists and even the tracks you’ve downloaded for offline mindfulness practice. You’ll find your favorite life coaches and meditation teachers there, too. 

Gratitude Journal 

The “Me” section in Aura even has a gratitude journal designed to help improve your resilience, positivity and overall happiness. This is one of the app’s many hands-on features. To use the gratitude journal, simply tap the icon and answer Aura’s question, “What are you grateful for today?”

It fills in the “I am grateful for” and you fill in the rest. You can also use this feature as a simple diary while enjoying the privacy and security of your mobile device. 

Mood Tracker

Use this tool to increase your self-awareness of your emotions and moods. Use a simple reference for how you are generally feeling, then add in notes on your emotions and Aura will keep track with a graph to help you monitor your moods. 

How Does Aura Compare to Other Meditation Apps? 

Aura has several advantages that make it rank among the best meditation apps, along with Breethe, Calm and Headspace. However, Aura (like Calm) unfortunately only offers a seven-day free trial of its full version. This falls short of the 14-day trial provided by Breethe and Headspace with an annual membership trial. 

While Aura does offer one-on-one coaching, it also comes at an additional cost, which could be a deterrent for some people. The therapy feature also uses pre-recorded content, which could be a con for those looking for live sessions. 

Here’s a quick chart to see other differences at a glance: 

Aura Customer Reviews 

Aura has garnered many positive user reviews on Google Play and the Apple App Store. Let’s take a look at what users are saying below. 

Reviews From Google Play 

Reviewers from Google Play appreciate many aspects of the Aura app, including the customization, different content options and ease of use. Users comment that they appreciate the options for content and resources that go beyond mediation, such as hypnosis and cognitive behavioral therapy. 

On the downside, some reviews noted technical issues such as the app crashing or meditations not playing properly. 

Reviews From Apple App Store 

Reviewers from the App Store mention Aura’s benefits for better sleep and its ability to help improve physical and mental health. Users also comment on how helpful it is to have content and resources for their changing needs and schedules, and the positive impact on multiple areas of their lives.

Some app stores users reported technical issues, being unhappy with the cost and difficulty canceling. 

Where Can I Find the Aura Meditation App? 

You can use the Aura app on your mobile device, laptop or desktop. Download Aura today on Google Play or the Apple App Store. If you’d still like to learn more about the app, you can do so at www.aurahealth.io. 

Access Calm, Clarity and Mindfulness With Arua

Mediation apps can be a helpful tool in helping you work on mindfulness. They have multiple benefits, including helping you reduce stress and anxiety, sleep better and be more mindful in your daily life. The Aura app is a popular option in the world of meditation apps with a variety of features and benefits. It’s no magic wand, but it could help in many areas of life. With it’s free trial, there’s no risk in trying out to see if it’s right for you.

Frequently Asked Questions About the Aura App 

You may still have some questions about the Aura app, so we will answer some of the most frequently asked questions below. 

Why should I get a Premium Aura account? 

When you have a Premium Aura account, you get full access to all of the app’s features, including the full range of mindfulness meditations, coaching, hypnosis and other tracks. The free trial only lasts for seven days, and the program’s free version is limited. 

What is the Aura app? 

The Aura app’s makers describe it as “Spotify for mental health and wellness.” It offers an enormous premium library of meditation, mindfulness, coaching, hypnosis, CBT and other tracks to help you achieve a calm and centered state of mind. 

How long is Aura’s free trial period? 

Aura offers a standard trial period of seven days for its full version. After that, you can decide whether you want to get a Premium account. 

Can I get a one-on-one coaching subscription on the Aura app? 

Yes, one-on-one coaching subscriptions are available on Aura. It’s an additional option that you can add to your subscription when you have an annual Premium plan. Get the Aura app on Google Play or the Apple App Store.

Photo by @kent/Twenty20

The post Aura App Review: Your Guide to Mindfulness and Stress Relief appeared first on SUCCESS.

When you’re looking for effective self-care strategies, consider trying things that you already feel comfortable with as well as testing out new techniques. Whether you want to relax, get your blood pumping or light up your brain, you may want to choose activities that work with your schedule and won’t feel overwhelming to you. After all, learning how to take care of yourself means finding routines that work for you and help you show up as your best self—not things that will add more stress to your life. 

If you want to take good care of yourself, there are plenty of simple practices you can integrate daily or as time allows. To help, we’ve garnered some advice from the experts. We asked the Young Entrepreneur Council, “What is one thing you can do every day to take care of yourself?” to gain some insight.

1. Set Up Specific Time Slots When You Don’t Work

If you’re struggling with burnout or not having adequate time for your mental and physical health, consider setting aside specific time blocks where you don’t work. Instead, use this time for personal relationships, hobbies or self-care practices. Prioritizing downtime can help you recharge. It can also help improve your work-life balance. 

Joshua Dorkin, founder and former CEO of BiggerPockets, says: 

“Focusing on work is a great excuse for not taking care of yourself. I have set specific time slots where I won’t work and will instead spend time on my family and me. These slots are first thing in the morning (before 8 a.m.) and dinnertime (5 p.m. to 8 p.m.). Except for events I must attend, these slots are sacred times for me to spend with my family and not work. Setting this up has been life-changing.”

2. Start Your Day Off With Self-Care Through Meditation

Kristopher Jones, an entrepreneur, investor, author and CEO of LSEO, provides some advice on how to take better care of yourself through self-care practices like meditation.  

Jones says, “I start every morning with a short 5- to 10-minute meditation using an app called Beditations. The meditation helps me visualize the things I’m most grateful for and allows me to minimize negativity and distractions.” It’s also important to find a time frame that works for you when it comes to these types of intentional practices. For Jones, that means finding a space in the early morning hours: “I find that early morning meditation increases my self-awareness and helps me put into perspective what really matters. I also tend to be much more positive, energetic and happy.” 

Jones isn’t alone. Experts suggest that there are numerous benefits to meditation, including less stress, improved mood and healthier sleep. It can even help you think more clearly and have better emotional health, making it a worthwhile practice to add to your arsenal of self-care tools. Whether you use an app, spend time in breathwork or prayer, or just spend time quieting your mind and focusing on gratitude, your meditation practice can be unique to you. 

Related: 15 Simple Self-Care Tips to Add to Your Routine 

3. Take Better Care of Yourself by Working Out

It’s no secret that exercising consistently can improve our physical health, but it can also improve our mental health. This can make it one of the best ways to take care of yourself by integrating the body and mind, helping reduce stress and improving overall well-being. John Dillard, entrepreneur and founder of Big Sky Associates, Inc. and ThreatSwitch,  says, “I get up early most mornings and head to a free, outside workout called F3. Aside from obvious health benefits, it clears my mind and gets me in touch with the outdoors and in the company of good friends to start the day.” 

Working out helps boost mood, increases energy and even promotes better sleep. For the best results, work exercise into your schedule regularly. According to the Mayo Clinic, average adults should have at least 75 minutes of vigorous exercise or 150 minutes of moderate exercise per week, which you can work in through different types of activity. To help make it fun and keep you accountable for taking care of yourself, consider inviting friends to work out with you, or consider joining a community group like a running club.

4. Get Enough Sleep as Part of Your Self-Care Routine 

When is the last time you can remember getting a great night’s sleep and feeling well rested the next day? Though many of us may struggle with getting enough quality sleep, this can be an important part of your self-care routine. 

Entrepreneur, business strategist and coach Ryan Stephens says, “The scientific benefits of sleep are innumerable. More sleep equates to more happiness, better health and improved decision-making. Not to mention that it detoxes the brain. In order to do your best work, it’s critical to consistently recharge your batteries.” 

5. Try a Creative Activity for Self-Care, Like Writing a Poem

Matthew Manos, founder of design strategy practice verynice, turns to poetry as a creative practice to fuel his self-care. He says, “It sounds silly, random even, but this is something I’ve done every day that has dramatically reduced my stress while simultaneously opening my mind to many details in the world and opportunities that I would not have otherwise noticed. Start your day by writing a poem—even something as simple as a haiku.”

Creative pursuits can be a powerful form of self-care. Whether you turn to poetry like Manos or try other creative outlets like art or music, there are benefits. A study on creative pursuits for mental health and well-being suggests that creative activities can help promote mental wellness, increase our sense of authentic self and promote positive focus. 

Related: 40 Self-Care Quotes for Inspiration & Reflection 

6. Incorporate Journaling Into Your Self-Care Practice

Journaling has many benefits, making it another great option for taking care of yourself on a daily basis. It can increase self-awareness, improve self-confidence and help you make progress toward goals. Plus, there’s no right or wrong way to journal—there are many different forms and ways to do it so you can choose what’s right for you. 

Kate Levenstien, founder of Cannonball Productions and one of Entrepreneur’s 2021 Women of Impact, says that journaling is one way she takes care of herself. She says, “Life is very busy. My journal is in bullet form so I can jot down things I did, people I met, how I felt, etc. It’s been a great outlet to help me be present, remember the little moments and sort out challenges in both my personal and professional life.” 

7. Talk to Friends and Family

Trying to deal with struggles and problems on our own can feel challenging, but calling on our support networks like family and friends can help. One study from the University of Kansas, in fact, suggests that just one conversation per day with a friend can improve mental well-being, reducing stress and increasing happiness. Take care of yourself by connecting regularly with people in your life who you have healthy relationships with. Get encouragement and support with this simple self-care idea. 

8. Wake Up Slowly

Could the way we wake up be a form of self-care? If rushing out of bed each morning isn’t working for you, try this self-care idea: Wake up slowly. 

Jesse Lear, housing entrepreneur and co-founder of V.I.P. Waste Services, LLC, says: “It’s not unusual for me to answer 10 to 15 emails before even getting out of bed in the morning. But starting the day off like this often sets a negative tone for the day, and truthfully, most issues can wait. I’m learning that I’m much happier when I take 30 to 45 minutes to wake up slowly and shower before checking email. 

9. Read a (Fiction) Book

Reading top-selling business books or books about personal growth can help us aim high and achieve more. However, there are multiple benefits of reading fiction. Taking a break from nonfiction reading and grabbing a novel could be a great self-care idea to give your mind a much-needed break—and it could even improve decision-making and increase empathy. 

Mark Krassner, a two-time founder and coach, shares this self-care tip: “Refresh your mind by taking an afternoon break from your workflow and escaping to another world. Reading fictional stories stimulates… your brain, sparking creative thought. That stimulation can make your day go a little smoother by thinking differently, solving problems in abstract ways and, most importantly, rejuvenating your soul.”

10. Take Care of Yourself Through Yoga

Yoga has long been known as a practice that helps calm and center the mind, body and spirit, making it a favorite self-care activity for people from all walks of life. It’s a highly recommended self-care idea because of its many benefits, from stress-reduction to heart health to increased energy. 

Torrey Tayenaka, co-founder of Sparkhouse, says, “I have always been a very active person. I played water polo, swam, surfed, tried every sport out there. But in the last few years I started doing yoga a few days a week and it has changed my life. It’s the only place my phone is completely off and my mind is focused on myself only—no clients, employees or projects. It’s the easiest way to reset your mind and body in 60 minutes.”

11. Listen to a Podcast

Part of the beauty of self-care is that there are so many different ways to do it. For some of us, listening to podcasts can be a simple idea to add to our self-care routine to recharge, refresh and renew our minds. 

Matt Wilson, author, adventurer and co-founder of Under30Experiences, shares why listening to podcasts is a favorite form of self-care: “I find that one of the best practices to get fresh air and stimulate my brain is simply to take a walk and listen to a podcast with the podcast app that now comes standard on the iPhone.” He continues with recommendations: “Do yourself a favor and listen to something non-business-related.” For a little health or mindfulness, he names Buddhist Geeks as one of his favorites.

12. Put Yourself on Your Schedule

Another self-care tip is to think carefully about your daily schedule. Are you prioritizing taking care of yourself? Carving out time to reset your mind and body can be a game-changer, and actually putting down times in your calendar for it could be the impetus you need to stick to it.  

Media entrepreneur and leadership coach Natalie MacNeil says, “When you put yourself on your schedule, you won’t have meetings and appointments that prevent you from taking care of yourself. I prefer to put myself as my first appointment of the day to make sure I don’t get caught up in the day and decide to skip out on important things that keep me grounded, like exercise and meditation.” 

Quick tip: Consider incorporating simple daily practices like positive affirmations or “knowing your worth” to remind you of your value and to motivate you to continue making time for your needs. 

13. Make Time for Play

Children have an innate ability to gravitate toward play. This can be so powerful and life-giving, yet as adults, many of us have fallen away from this beautiful habit. The reality is that even as adults, play can have a host of health benefits, like lowering stress, boosting energy and  enhancing overall well-being.  

Derek Fitzpatrick, president of ios Optics, shares this self-care tip: “Before becoming a father, I would have given an answer like many others: workout, meditate, yoga, etc. These are all exceptional ways to nurture yourself. After becoming a father, the greatest joy I can experience is playing with my children. It’s like taking that deep refreshing breath of sea air after a hard workout, but better.”

The Importance of Taking Care of Yourself

By making an effort to take care of yourself, you’re investing in your long-term health and happiness. Remember, self-care is ongoing, so make time daily to invest in yourself and your well-being. The more you implement self-care, the less likely you are to burn out in the future. You’ll also set up your physical and mental health for the future so you can reduce stress, live better and achieve more. 

Young Entrepreneur Council (YEC) is an invite-only organization comprising the world’s most promising young entrepreneurs. 

Editor’s note: This post was originally published in June 2015 and has been updated for freshness, accuracy and comprehensiveness. Photo by LightField Studios/Shutterstock

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