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Health and Wellness Tips: How Wellness Practices Improve Focus and Creativity

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Woman practicing mindfulness, wellness practices

Entrepreneurship demands high levels of focus, creativity, and problem-solving. However, the stress, long hours, and constant decision-making often lead to burnout, diminishing both productivity and innovation. Integrating wellness practices such as mindfulness, exercise, and proper nutrition, helps entrepreneurs manage stress and improves mental clarity and creativity.

In this article, we’ll cover wellness practices that sharpen your entrepreneurial mindset, improve focus, and enhance creativity.

Understanding the Link Between Wellness and Entrepreneurial Creativity

It’s easy for entrepreneurs to prioritize work over health. But there’s a direct connection between physical and mental health and your ability to think creatively and solve problems.

Studies from Harvard Medical School show that regular mindfulness meditation increases gray matter in areas of the brain responsible for memory, stress regulation, and cognitive function. Similarly, research from Stanford University demonstrates that aerobic exercise boosts creativity by up to 60%. These findings emphasize the importance of wellness practices in maintaining high levels of creativity and focus.

Key Wellness Practices That Improve Focus and Creativity

1. Mindfulness Meditation for Better Focus

Mindfulness meditation helps entrepreneurs clear mental clutter, making it easier to focus and solve problems. Mindfulness practices have been shown to reduce stress and increase attention spans, allowing you to handle complex tasks with greater ease.

  • Start with just 5 minutes of meditation each morning to set a calm, productive tone for the day. Apps like Headspace or Calm can guide you through this simple but impactful wellness practice.

2. Yoga: Boosting Both Mental and Physical Well-being

Yoga is another highly effective wellness practice that aligns your body and mind. It reduces stress, increases focus, and enhances creativity. Poses like Child’s Pose and Warrior II calm the nervous system, promoting mental clarity.

  • Dedicate 10 minutes each morning to simple stretches or follow a brief yoga video on YouTube to ease into the day. This daily wellness practice can help balance your energy and prepare you mentally for a productive day.

3. Breathwork for Calming the Mind and Sharpening Creativity

Breathwork techniques, such as diaphragmatic breathing or the 4-7-8 method, are useful wellness practices that help entrepreneurs calm their minds and boost focus. Controlled breathing can boost clarity and mental flexibility, according to studies 

  • The 4-7-8 technique is easy to implement: Inhale for 4 seconds, hold for 7, and exhale for 8. Repeat this 3-4 times whenever you feel stressed or in need of increased focus. Adding this simple wellness practice to your routine can have immediate positive effects.

4. The Power of Physical Exercise

Exercise is one of the best wellness practices to improve brain health and stimulate creativity. It boosts brain-derived neurotrophic factor (BDNF), which is crucial for cognitive function, memory, and problem-solving abilities.

According to Frontiers in Neuroscience, exercise enhances your brain’s ability to switch between tasks, helping you manage multiple entrepreneurial responsibilities

  • Incorporate at least 20 minutes of aerobic exercise (e.g., walking, jogging, or cycling) into your day to stimulate creativity and improve overall brain function.

5. Journaling for Clarity and Goal Setting

Journaling is a powerful way to organize your thoughts, brainstorm new ideas, and reflect on challenges. Entrepreneurs who practice journaling often find they can approach problems more creatively and set clearer goals for their business. 

Journaling also acts as a form of stress relief, which allows for better focus and emotional regulation.

  • Start with 5 minutes of journaling each morning. Write down your thoughts, tasks, or business ideas. Try Morning Pages (stream-of-consciousness writing) or bullet journaling to track goals.

6. Nutritional Choices to Boost Brain Function

What you eat plays a critical role in your cognitive abilities. Certain foods, like blueberries, dark leafy greens, nuts, and omega-3-rich foods such as salmon or flaxseeds, are known to boost brain function and enhance focus.

Harvard Medical School notes that a diet rich in omega-3s, antioxidants, and vitamins helps maintain memory and learning while slowing age-related cognitive decline.

  • Add brain-boosting foods like berries, avocados, and omega-3-rich fish to your meals. Snack on nuts or seeds to fuel your brain during workdays.

7. Power Naps to Recharge

Contrary to popular belief, taking a short nap during the day can dramatically improve focus, creativity, and cognitive performance. 

Power naps—lasting between 10 to 20 minutes—are especially beneficial for entrepreneurs who often work long hours and need a quick mental reset. Research from NASA found that a 26-minute nap can boost performance by 34% and increase alertness by 54%.

  • Take a 10-20 minute power nap in the early afternoon to recharge. Avoid naps longer than 30 minutes to prevent grogginess.

Overcoming Common Wellness Challenges for Entrepreneurs

Maintaining wellness habits can be hard due to the demands of running a business. But when you reframe wellness as a productivity enhancer, it’s easier to make health a priority without sacrificing business goals.

The Pressure to Prioritize Work Over Health

Entrepreneurs often feel that working longer hours will lead to greater success. However, neglecting health can lead to burnout, reduced creativity, and poor decision-making. 

Arianna Huffington, founder of Thrive Global, emphasized the need to balance work with self-care after her own experience with burnout.

How to Overcome It:

  • Set non-negotiable wellness practies: Make simple wellness habits, like meditation or exercise, part of your daily routine—even during the busiest periods.

Dealing with Stress and Anxiety

Stress and anxiety are common in entrepreneurship, but wellness practices can help. Studies show that mindfulness meditation reduces anxiety by calming the mind and enhancing emotional regulation.

How to Overcome It:

  • Use the “Worry Box” technique: Write down any worries or stressful thoughts, and allocate a specific time to address them later. This prevents anxiety from overwhelming your day.

The Long-Term Benefits of Prioritizing Wellness

By consistently incorporating wellness practices, entrepreneurs can ensure long-term success and longevity in business. Regular self-care helps prevent burnout, enhances creativity, and keeps you mentally sharp as your business grows.

1. Improved Cognitive Function Over Time

As mentioned earlier, research from Harvard University on mindfulness found that meditation strengthens memory and learning by increasing gray matter in the brain. Similarly, regular physical exercise promotes long-term brain health and reduces the risk of cognitive decline.

  • Make wellness a daily habit: Incorporate simple wellness activities—like meditation, yoga, or exercise—into your routine to sustain creativity and mental sharpness over time.

2. Enhanced Emotional Intelligence and Leadership

Wellness practices such as mindfulness and emotional regulation improve emotional intelligence (EQ). Leaders with high EQ are better at managing relationships, motivating teams, and handling stress, according to Daniel Goleman, a psychologist who pioneered EQ research.

  • Practice mindful reflection or journaling to enhance self-awareness and improve your emotional intelligence, making you a more empathetic and effective leader.

3. Building Resilience and Adaptability

Mindfulness and exercise help entrepreneurs build resilience, enabling them to bounce back from setbacks faster. Research shows that regular mindfulness practice improves emotion regulation, making it easier to handle stress and adapt to challenges.

  • Use mindfulness techniques during challenging situations to stay calm, clear-headed, and adaptable in the face of business challenges.

4. Longevity in Business

Entrepreneurs who prioritize wellness are better equipped to handle stress, avoid burnout, and sustain long-term success. Mark Cuban credits daily exercise with maintaining his energy and mental clarity, allowing him to thrive over decades.

  • Schedule wellness activities into your calendar just like meetings or deadlines. This ensures wellness becomes part of your business strategy.

5. Building a Wellness-First Company Culture

Fostering a wellness-focused company culture boosts employee morale, creativity, and productivity. Studies show that companies with wellness programs experience higher employee satisfaction and lower absenteeism.

  • Encourage wellness initiatives in the workplace by offering gym memberships, organizing wellness challenges, or providing mindfulness training for your team.

Conclusion

Prioritizing wellness practices like mindfulness, exercise, and stress management isn’t just beneficial for your well-being—it’s essential for your business success. By incorporating simple health and wellness tips into your daily routine, you’ll not only enhance your focus and creativity but also build long-term resilience, ensuring sustained success as an entrepreneur.

Keetria is an entrepreneur, wellness advocate, and brand strategy coach for creatives & entrepreneurs with 16 years of public relations expertise working with some of the world’s leading brands, startups, media personalities, and entertainers. If you want to work together, don’t hesitate to reach out!

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5 Reasons Some Entrepreneurs Struggle with Staying Focused

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Why Some Entrepreneurs Struggle

Being an entrepreneur is an exciting and challenging journey, but it’s not without its difficulties. I’ve learned many lessons along my own entrepreneurial journey and will continue to learn more. One common struggle many entrepreneurs, including myself, have faced is maintaining focus. Let’s look at five key reasons entrepreneurs often need help to stay focused. From having too many ideas to trying to do everything themselves, understanding these hurdles can help them develop strategies to overcome them and improve their productivity.

Too Many Ideas 

One of the most prominent challenges entrepreneurs face is having too many ideas. While creativity and innovation are crucial for success, an overload of ideas can hinder focus. Entrepreneurs often have a mind buzzing with possibilities, making committing to a specific path difficult. The constant influx of ideas can create a lack of clarity, leading to scattered efforts and limited progress.

To combat this, they should prioritize their ideas by evaluating their feasibility, potential impact, and alignment with long-term goals. By narrowing their focus to critical ideas, they can allocate their time and resources more effectively, ensuring progress on tangible goals. They should also consider creating an idea bank or a vision board to capture and organize their ideas, giving them a sense of control and a structured approach to pursuing their most promising concepts.

Undetermined Objectives & Goals 

Another reason entrepreneurs need help with focus is understanding and knowing the specific objectives and goals they want to achieve in their business. Without a clear direction, they can chase multiple avenues simultaneously, resulting in a lack of progress and wasted resources.

To address this issue, entrepreneurs should take the time to define their objectives and set achievable goals. Understanding your goals involves breaking down long-term goals into smaller, actionable tasks. By setting milestones and deadlines, they can create a sense of urgency and structure that fosters focus and accountability. Regularly reviewing and reassessing these goals will help them stay on track and adjust their focus when needed. Tools such as goal-tracking apps or project management software can aid in organizing and monitoring progress toward objectives.

Imposter Syndrome Overcoming Imposter Syndrome “Imposter syndrome, characterized by self-doubt and the fear of being exposed to fraud, can significantly impact an entrepreneur’s ability to stay focused. When entrepreneurs question their capabilities and feel undeserving of their success, it can lead to a constant struggle for validation and perfectionism.”

To overcome imposter syndrome, entrepreneurs should acknowledge their achievements and remind themselves of their expertise and skills. Celebrating small wins and documenting positive feedback can help counter self-doubt. Seeking support from mentors or joining entrepreneurial communities can provide reassurance and perspective. It’s crucial to recognize that everyone experiences self-doubt at some point, and success comes from taking action and learning from mistakes rather than striving for perfection. Engaging in regular self-reflection and practicing self-compassion can also help entrepreneurs overcome imposter syndrome and maintain focus.

Past Business Failures 

Entrepreneurs who have experienced past business failures may need help to maintain focus. The fear of repeating past mistakes or facing another setback can be paralyzing. The weight of past failures can distract entrepreneurs from focusing on their current ventures, limiting their progress.

To overcome this hurdle, entrepreneurs should view failure as a learning opportunity rather than a personal reflection of their abilities. It’s essential to analyze past failures objectively, identify the lessons learned, and apply them to the current endeavor. Seeking guidance from mentors or business coaches who have overcome similar challenges can provide valuable insights and support. Additionally, implementing risk management strategies, such as conducting thorough market research and creating contingency plans, can help them feel more confident and focused on their current business venture.

Trying to Do Everything Themselves 

Entrepreneurs often need help delegating tasks, leading to an overwhelming workload and a lack of focus. Many entrepreneurs have a hands-on approach and find it challenging to trust others with critical aspects of their business.

To address this issue, they should embrace the concept of delegation. Identifying tasks that can be outsourced or handled by a competent team allows entrepreneurs to focus on their core strengths and strategic decision-making. Delegation not only lightens the workload but also frees up time for critical activities, such as planning, networking, and exploring new opportunities.

Entrepreneurs can start by assessing their strengths and weaknesses and identifying areas where they can benefit from external support. Building a reliable team or hiring freelancers and contractors with specialized skills can ensure that essential tasks are handled efficiently. Implementing clear communication channels and setting expectations with the team can foster trust and enable entrepreneurs to let go of control gradually. By leveraging the expertise of others, they can enhance their focus, productivity, and overall business performance.

Brief Recap

Staying focused is vital for entrepreneurs who apply themselves throughout their entrepreneurial journey. By understanding the reasons behind the struggles with focus, such as having too many ideas, undetermined objectives, imposter syndrome, past business failures, and the urge to do everything themselves, they can develop strategies to overcome these obstacles. Entrepreneurs can enhance their productivity and achieve long-term success in their ventures with a clear vision, defined goals, effective delegation, and a resilient mindset.

Keetria is an entrepreneur, wellness advocate, and brand strategy coach for creatives & entrepreneurs with 16 years of public relations expertise working with some of the world’s leading brands, startups, media personalities, and entertainers. If you would like to work together, don’t hesitate to reach out!

 

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Breaking the Fear Barrier: Tips for Starting Your Entrepreneurial Journey

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Tips for Starting Your Entrepreneurial Journey

Starting your own business can seem daunting if you’re new to entrepreneurship and entrepreneurial journey. It’s common to feel overwhelmed by the fear of the unknown and the idea that failure is inevitable. However, it’s important to remember that every successful entrepreneur has been in your shoes. By adopting the appropriate mindset and employing effective strategies, you can confidently overcome the fear hurdle and embark on your entrepreneurial journey.

Let’s explore some tips and strategies for overcoming the fear of starting your own business and setting yourself up for success.

1. Identify Your Fear – Entrepreneurial Journey

As an entrepreneur, it’s important to identify your fears because they can hold you back from taking risks and reaching your full potential. By acknowledging your fears, you can confront them and find ways to overcome them. Fear of failure, for example, is a common fear among the entrepreneurial journey.

By changing your mindset towards failure and perceiving it as a chance to gain knowledge and improve, you can conquer this apprehension and take well-thought-out risks to drive your business toward progress. By identifying and confronting your fears, you address the challenges of the entrepreneurial journey and achieve success.

2. Educate Yourself

Acquiring knowledge is empowering; the more you learn about the entrepreneurial journey, the less daunting it will appear. Attend seminars and workshops, read books and blogs, and listen to podcasts that focus on the entrepreneurial journey. This will help you gain knowledge and build a network of like-minded individuals who can offer support and guidance.

3. Start Small

Starting small can help alleviate some of the fear of starting a business. Instead of jumping in headfirst, consider creating a side hustle or launching a small project that aligns with your long-term goals allowing you to test the waters, gain experience, and build confidence without taking on too much risk.

4. Develop a Plan

To begin, establish specific objectives and devise a plan to accomplish them. Create a business plan, a marketing strategy, financial projections, and a timeline for launching your business. A well-defined plan can keep you on track and motivated during difficult times.

5. Surround Yourself with Support

Embarking on an entrepreneurial journey can be isolating, and having a reliable support system can be invaluable. Enlist the backing of encouraging family and friends you trust with your vision. Additionally, consider joining entrepreneurial communities and networks where you can engage with other ambitious individuals who can provide guidance, constructive criticism, and encouragement.

6. Embrace Failure

When it comes to entrepreneurship, fear of failure can be a significant barrier to success. Nevertheless, it’s crucial to remember that failure doesn’t signify defeat. Failure can be a valuable lesson that helps you mature and enhance your skills. Acknowledge failure as a natural aspect of the journey and utilize it as a chance to learn and pivot.

7. Take Action

Taking daily action steps can alleviate any feelings of doubt and reluctance. Don’t let fear paralyze you or hold you back. Instead, take small steps each day toward your goal. Focus on essential tasks such as conducting market research, networking, refining your business plan, or launching a pilot project. Taking action, however modest, can help develop momentum and confidence.

8. Practice Self-Care

As an entrepreneur, getting caught up in the hustle and grind of building a business is easy, but it’s important to prioritize self-care along the way. Taking care of your physical and mental health can help you maintain a clear and focused mind, boost your productivity, and reduce stress and burnout. Taking care of yourself is crucial to your personal and professional success. So, set aside time for self-care, and remember to celebrate your wins!

In Summary

In conclusion, starting a business can be scary, but it doesn’t have to be. By identifying your fears, educating yourself, creating small, developing a plan, surrounding yourself with support, embracing failure, taking action, and practicing self-care, you can break through the fear barrier and confidently start your entrepreneurial journey. Remember that every successful entrepreneur has faced fear and uncertainty but overcame it by taking action and believing in themselves. You have the opportunity to create something from scratch, be your boss, and make a positive impact on the world.

 

Keetria is an entrepreneur, wellness advocate, and brand strategy coach for creatives & entrepreneurs with 16 years of public relations expertise working with some of the world’s leading brands, startups, media personalities, and entertainers. If you want to work together, don’t hesitate to reach out!

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How to Overcome Self doubt when Facing Challenges

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It’s a painful truth that we all have to face: self-doubt never goes away. Sometimes it can seem like a shadow, always hovering in the background of our minds, ready to rear its ugly head at any moment. Other times, it feels like an active force within us, destroying our capacity to move forward confidently and successfully. But no matter how big or tiny your own self-doubt is, there are always methods to overcome it—and those solutions start with admitting the problem. From there you can get down to tackling the issues making self doubt less of a factor in your world.

6 Steps to Overcoming Self doubt

Acknowledge your feelings

  • Acknowledge your feelings.
  • Don’t be afraid of them.
  • Do not criticize them or yourself for having them.
  • Don’t try to ignore them, push them away, or make them go away by rationalizing them away (e.g., “I am not feeling self doubt!”).
  • Don’t give in to the temptation to rationalize yourself out of the situation (e.g., “I am a fraud and I don’t deserve this opportunity”).

Talk back to your self doubts

When you’re facing challenges, it’s normal to doubt yourself. In reality, self doubt is a natural aspect of the human experience. Even if you are an expert in your field, there will always be areas where your skills are deficient or your experience is insufficient. Self doubt can help make sure that when we try something new, we know how much effort and time we need to put into it before taking on something bigger and more challenging.

Self doubt is not a sign of weakness or incompetence; it is a sign of intelligence! People who don’t have self doubt tend not to challenge themselves as much as those who do because they lack the openness to new ideas and ways of thinking about things (i.e., feedback).

Take action, even if you don’t feel ready

Despite conducting extensive study and knowing the necessary steps, you may still feel unprepared. You may even be unsure where to begin. That’s okay! Jump in and do something, even if it’s not ideal. The most essential thing is to take action and keep moving forward.

Here are some tips for getting started:

  • Take one small step at a time—and then another step after that! Don’t try to think of everything at once or everything will feel overwhelming. Simply take one modest step toward your objective every day (or even an hour) until it becomes second nature to do that work on a regular basis.
  • Ask questions if anything feels unclear or confusing along the way so your self doubt doesn’t creep back up again later down the line when things get more difficult for Whatever the reason (for example, lack of experience).
  • Communicate with people who understand where they’re coming from too—this will help reduce feelings of isolation or depression-related issues down the road when feelings like these inevitably arise anyway due as part of normal human experience over time!”

Reinforce positive thoughts about yourself

There are several ways you can do this. For example, when you think about yourself, remember how resilient and resourceful you’ve been in the past. When someone offers help, make sure to express your gratitude. In addition to recognizing all of the good things in your life, it’s also important to keep an eye on what could go right tomorrow: focus on possible solutions instead of problems. It is not as difficult as you may believe to shift your mindset to one of optimism. It just takes practice and awareness.

If a friend has a problem with another person or thing (like a difficult boss or an unreliable car), try offering solutions or options that have worked well for others in similar situations. Finally, take time every day to focus on the positive aspects that surround us—the sun shining through trees as we walk down our street; rainfall falling as they drip off leaves onto the sidewalk; the cuisine we like eating with friends over dinner—and remind ourselves that these moments do not last forever (but they are important).

Write yourself a letter of recommendation

Write yourself a letter of recommendation. This is an exercise in which you write about yourself from a different perspective: mentor, friend, family member, or even stranger. Consider what they might say about your strengths and limitations, talents, and development opportunities.

Try to picture how they will react to your resume/CV or application form. You might also send this letter to your future self (what do you hope to accomplish in the following five years?) or your prior self (how did you feel when you first started?). Finally, try writing this letter from your point of view, drawing on all of your experience and knowledge.

Remind yourself that you can do it

Remind yourself that you can do it. You’ve faced many problems before, and you’ll be able to overcome this one as well. You are capable of accomplishing anything you set your mind to, so don’t underestimate your abilities to tackle this problem!

No matter how you approach it, acknowledging and facing your self doubt is always the first step to overcoming it

Recognize your sensations. Recognize your feelings of self doubt and do not be scared to admit them. If you can get over the initial agony of realizing this, I promise it will help you conquer your self doubt.

Face your fears straight on. After you’ve acknowledged them, here’s the next step: confront them! Do not let fear prevent you from doing anything else in life; instead, take action regardless of how uneasy or afraid you feel at first—they are just temporary. Getting over them could turn out to be one of the nicest things ever, if only because it involves facing something terrifying but ultimately worthwhile for things to go easily (and even better) further down the road:)

Wrapping up

As you can see, there are numerous approaches to overcoming self doubt. The important thing is to acknowledge it and take action, even if that action is just talking back to your self-doubts. Even if your first step is acknowledging that you have some negative thoughts about yourself, then it’s a start. It’s an important first step toward facing your fears and reaching new heights in life.

Keetria is an entrepreneur, wellness advocate, and brand strategy coach for creatives & entrepreneurs with 16 years of public relations expertise working with some of the world’s leading brands, startups, media personalities, and entertainers. If you would like to work together, don’t hesitate to reach out!

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Power of Intention: How to Use Your Mind to Reach Your Goals

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What do you want most in life? This is a question that we should all be asking ourselves regularly. Once we know what it is we want, the next step is to decide to take the necessary steps to achieve it and to make the intention to achieve the goals. Many people are unaware of the power of their intentions but learning how to use them can be the difference between you reaching your goals or not. 

Intention setting and the Goal – determining what it is you want

Intention setting is a powerful process where you set your intention and then you purposefully work towards achieving it. Here, we will discuss how to use intention setting to reach your goals and manifest the things you desire!

The first step in intention setting is to get clear on what you want. What are your goals? What do you desire? Once you know what it is that you want, the next step is to set your intention. Your intention should be something along the lines of, “I am _______.” Fill in the blank with whatever it is you desire. For example, if your goal is to lose weight, your intention might be, “I am healthy and fit” – you can also be more specific here but the main point is to set a goal. 

Once you have set your intention, it’s important to hold onto it. Set aside distractions and don’t allow anything to get in the way of achieving it. Taking inspired action isn’t something we can always count on; you’ll need to take action and work towards your goal even on the days you don’t feel like it. 

Why intention setting is so effective for your goals

The power of intention is that it helps to align your thoughts and actions with your goals. When you set your intention and then take action towards achieving it, you are much more likely to reach your goal than if you had not set an intention at all. The reason for this is that when you set an intention, you are putting your focus on what it is that you want to achieve. This helps to keep you motivated and focused on your goal, which in turn increases your chances of success.

Practicing setting your intention regularly – formulate a habit

One important thing to remember is that intention setting is not a one-time thing. You should be setting intentions regularly, especially whenever you feel like you’re off track or not making progress toward your goals. By regularly setting intentions, you are reminding yourself of what it is you want to achieve and refocusing your attention on your goal. This will help to keep you motivated and on track.

If you’re looking to manifest your goals and reach your full potential, intention setting is a powerful tool that can help you get there. Use the tips in this blog post to start setting intentions for yourself and see how they can change your life!

Keetria is an entrepreneur, wellness advocate, and brand strategy coach for creatives & entrepreneurs with 16 years of public relations expertise working with some of the world’s leading brands, startups, media personalities, and entertainers. If you would like to work together, don’t hesitate to reach out!

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How to Use the Power of Gratitude to your Advantage

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How to Use the Power of Gratitude to your Advantage

The power of gratitude is one that’s often underestimated. When we take the time to be grateful for all the good in our lives, we open ourselves up to even more good and endless possibilities. And studies have shown that gratitude not only makes us happier but also magnetizes our brains for success. In this post, we will explore how gratitude works and how you can start using it today to your advantage!

Gratitude increases dopamine

One of the most fascinating things about gratitude is how it affects the brain. When we are grateful, our brain produces more dopamine, which is a neurotransmitter associated with pleasure and happiness. Dopamine also helps us to focus and feel motivated. So not only does gratitude make us feel good, but it also helps us to achieve our goals.

Gratitude increases resilience

Another interesting thing about gratitude is that it increases our resilience. When we are grateful for all the good in our lives, we are better able to cope with the bad. Think about the wonderful things you are grateful for at this moment. Maybe you’re grateful for the breakfast you had this morning, it could be a close family member or your health that you’re most grateful for. Practicing gratefulness and being thankful increases your awareness of the things you truly appreciate. Gratitude helps us to see the world in a more positive light and to value the good in our lives, even when things are tough.

So how can you use gratitude to your advantage?

One of the best ways to do this is to keep a gratitude journal. Every day, set aside 10-15 minutes to write down at least three things you are grateful for; This exercise can include anything from the sun shining to your favorite coffee shop being open. Over time, you will start to notice how much good there is in your life and how gratitude can help you to achieve your goals! Eventually, you’ll get to the point where gratitude becomes a new habit and you’ll start focusing more on the things you enjoy.

Another great way to use gratitude is to share it with others. When we take the time to express our gratitude towards others, we not only make them feel good but also strengthen our relationships. So next time you’re feeling grateful, why not reach out to a friend or family member and let them know?

Gratitude is a powerful tool that can help us to be happier and more successful. We hope this has inspired you to start using gratitude to your advantage! Thanks for reading 🙂

Keetria is an entrepreneur, wellness advocate, and brand strategy coach for creatives & entrepreneurs with 16 years of public relations expertise working with some of the world’s leading brands, startups, media personalities, and entertainers. If you would like to work together, don’t hesitate to reach out!

 

 

 

 

 

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23-year-old Entrepreneur Launches Holistic based Business Focused on Healing and Recovery

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Nala Health & Recovery

When Victor Melgar set out on his entrepreneurial journey his ambition to create a meaningful product led him down a path he didn’t expect. A health and fitness enthusiast, Melgar heard about the positive effects of CBD and began researching the industry to find solutions for post-workout inflammation.

In 2019, he started creating his own CBD-infused protein bites to reduce muscle inflammation and soreness and has never looked back. This was the beginning of Nala Health & Recovery.

I recently had the pleasure of interviewing Victor on my podcast where he talked about the inspiration behind launching Nala Health & Recovery, a phytoceutical company that offers CBD-based wellness solutions to aid in holistic wellness. Listen to interview here Epi 158: Helping Others Heal with Nala Health & Recovery Founder Victor Melgar

victor melgar nala ceo

The 23-year-old Bakersfield, California native launched Nala at the height of the COVID pandemic in 2020 after a year of researching and testing products for safety and effectiveness. Nala prides itself on being CBD and cannabinoid therapy-centric focused with specializations in performance, health, and recovery.

One thing that makes Nala special is its careful attention to detail and the dedication to producing quality products its clients can depend on. Melgar, a Healer Certified with CBD, CBG & CBN is also using his voice to educate others about the effectiveness of cannabis and how it works to heal the body.

In light of Hispanic Heritage Month and the recognition of Hispanic entrepreneurs making a difference, Melgar is highly passionate about healing and recovery and using his knowledge to impact the world of Holistic Medicine and Remedies.

In a recent article on Fight Colorectal Cancer, Melgar discussed CBD for General Use and answered commonly asked questions about cannabidiol.

Over the summer, Nala introduced its new line of phytoceuticals which are lab tested and specially formulated for specific symptoms. The line consists of Inflammation Relief, a formula that includes echinacea, cannabidiol, cannabigerol, cannabinol, and a variety of pain-relieving terpenes that target inflammation and the Anxiety Relief Formula which is crafted with cannabidiol, d-limonene, and chamomile to naturally target anxiety symptoms. Nala plans to introduce Insomnia Relief soon.


These blends also have a unique taste from the cinnamon apple & pecan flavor of the inflammation formula to the lemon cream-infused anxiety blend, each product has its own essence. Nala also offers pain-relieving topical cream and a soothing cannabinoid steam therapy aimed at relieving respiratory inflammation.

Many of Nala’s customers have found relief in using the brand’s line of products regularly. From a restful night of sleep to anxiety management, Nala’s line of products has proven to be very effective. Nala also offers a Health Assessment on its website to learn about its client’s symptoms to properly suggest the right therapy plan.


It’s been Melgar’s mission to create a line of therapeutic products that promote natural and holistic wellness that targets specific issues many people experience daily. As the world adjusts to the long-lasting effects of the pandemic, Nala understands the need for natural, plant-based options that focus on healing and recovery for the mind, body, and spirit.

Nala currently offering a 10% discount to the listeners of SOB: Style of Business The Podcast with the promo code: STYLE10. To order your products today, visit their online store http://nalahealth.com.

Keetria is an entrepreneur, wellness advocate, and brand strategy coach for creatives & entrepreneurs with 16 years of public relations expertise working with some of the world’s leading brands, startups, media personalities, and entertainers. If you would like to work together, don’t hesitate to reach out!

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Self-Care for Entrepreneurs: Tips to Reduce Stress and Accomplish More Amid COVID-19

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Entrepreneurship is rewarding, but it’s also very stressful — especially in the age of COVID-19. But whether you’re growing a business or getting one up and running, it’s important to allot enough time for your mental, emotional, and physical health — even when you’ve got a long list of business-related tasks to check off your to-do list.

Self-care is the key to productivity, and fortunately, it’s easy to incorporate into your life. What’s more, certain business tools and online services can help take some of the entrepreneurial load off your plate so you can get more work done in much less time.

Below, Keetria shares several tips and tools for reducing entrepreneurial stress during the pandemic — and getting more done in the process!

Reduce Startup Stress

If you’re launching a business during the pandemic, you may be feeling overwhelmed by the long list of tasks you’ll need to complete in order to get your business up and running. But fortunately, online tools and resources can help to reduce startup stress and jumpstart your entrepreneurial journey. The SCORE Association shares a comprehensive list of startup resources for entrepreneurs. Here, you’ll find resources on business planning, financing, budgeting, marketing, and so much more.

Use Productivity Tools and Apps

To reduce stress, boost productivity, and save time as an entrepreneur, you’ll want to use technology to your advantage — specifically small business tools and apps. Some of the best productivity tools for business owners include Trello, Google Drive, Dropbox, Zoom, Tailwind, Later, and Flodesk. Other apps like Remente, Coach.me, Day One, and Happier can help you to define your entrepreneurial goals and become a better leader and business owner.

Take Short, Frequent Breaks

When you’re busy starting or growing a business, you may not have a lot of extra time for self-care — but this is where short, frequent breaks come in. By working regular breaks into your day, you’ll boost your physical, mental, and emotional health — and improve your productivity at work.

A few short activities that can be completed in 10 minutes or less include:

  • Yoga.
  • Journaling.
  • Meditation.
  • Mini-decluttering sessions.
  • Laughing.
  • Deep breathing.
  • Short workouts.

You may experience some guilt stepping away from your computer for 10 minutes at a time, but it’s important to focus on the benefits of doing so. Breaks boost brain health and creativity, reduce stress and anxiety, and promote healthy daily habits. Many entrepreneurs fall into the pattern of putting their work before their physical, mental, and emotional well-being, but regular self-care breaks can help to restore some balance in your life.

Delegate Tasks

Entrepreneurs are used to multitasking and wearing many hats, but there often comes a time when additional help is needed. Freelancers are a great option if you could use an extra set of hands but you’re not ready to hire full-time employees — especially if you’re already working remotely amidst COVID-19. You can use websites like Upwork, Freelancer.com, Fiverr, and FlexJobs to find the right freelancers for your project — whether you need help with bookkeeping, writing, web and graphic design, social media, or other business-related tasks.

Alleviate Entrepreneurial Stress With Self-Care

Whether you’re an aspiring entrepreneur or seasoned business owner, it’s important to make time for self-care — as this will only help to make you a happier, healthier, and more productive business professional. From massage to meditation, there are so many ways to care for your physical, mental, and emotional health — even if you’re busy running a business and don’t have a whole lot of time for yourself.

Exercising can significantly reduce stress and keep you on top of your game whether your preference is for running, cycling, yoga, or lifting weights. If you’d prefer to work out at home, you may be surprised to learn that there are video games that can help you stay in shape. If you’re going this route, make sure your internet connection has the speed and bandwidth needed for smooth gameplay.

Now more than ever, business owners need to care for their minds and bodies — and these tips will help them to do it. Starting, running, and growing a business is hard work, but online resources, business tools and apps, and help from freelancers can all help to lessen the entrepreneurial load, reduce stress, and free up time for some much-needed self-care activities and relaxation.

Keetria is an entrepreneur, wellness advocate, and brand strategy coach for creatives & entrepreneurs with 16 years of public relations expertise working with some of the world’s leading brands, startups, media personalities, and entertainers. If you would like to work together, don’t hesitate to reach out!

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Post WrestleMania 37 Wrap Up with Rob Aurelius of ARCG Media

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Last week marked the biggest night in professional wrestling; WWE’s WrestleMania 37. Held at Raymond James Stadium in Tampa, Florida April 10th-11th the two-day event drew wrestling fans and spectators from far and wide. One of the world’s most popular sports and entertainment events, WrestleMania 37 captured the over-the-top personalities, genuine talent, and athleticism of the sport’s most notable names.

Rob Aurelius recounts his experience at this year’s WrestleMania. From connecting with fellow fans, hanging with his good friend & rap artist Mega Ran, attending exclusive WWE parties, and the unbelievably honorable moments of sitting ringside with rapper Wale, this is not Aurelius’s first time attending WrestleMania. As the founder of New York-based ARCG Media, an online social media agency specializing in digital marketing Aurelius usually attends as a member of the media providing coverage and promotion. This was his first time attending the event as a fan. Furthermore, it was the first event he has attended in 14-months due to the coronavirus pandemic.

Although the weather posed a threat to WrestleMania, WWE was able to deliver its fans another unforgettable experience. From opening night’s fireworks & pyrotechnics exhibit to the history-making SmackDown Women’s match featuring Bianca Belair and Sasha Banks and of course, the fanfare. There were also other groundbreaking surprises like a wrestling match featuring music sensation Bad Bunny.

“WrestleMania is the biggest sport event of the year and I have been to 4 of them already,” said Aurelius. “You always become invested into the story-telling leading up to the big event.”

A life-long wrestling fan, attending this year’s WrestleMania continues to solidify Aurelius’ dream of doing what he loves and working within the pro-wrestling industry. Throughout his career, he has worked with several professional athletes including Brooklyn Brawler, John Morrison, Titus O’Neil, Finn Balor, Fred Rosser, Stu Bennett, Ric Flair, and more.

In a recent feature article, Aurelius praised his good friend and mentor WWE Global Ambassador Titus O’Neil for encouraging him to pursue his goals no matter how big. Earlier this month O’Neil was named the recipient of the 2020 Warrior Award and received the prestigious award during WrestleMania week at the WWE Hall of Fame Ceremony. Aurelius had a chance to visit with and congratulate his friend on his new achievement. In addition to visiting with O’Neil, Aurelius was also thrilled to connect with old friends and other wrestling legends including Ric Flair, Rob Van Dam, Shane McMahon, and the family of the late British Bulldog.

“I took a few friends who recently got into the business to the after parties on both nights for a chance for them to network and they were shocked with the fact that I pretty much have a bond with the entire WWE roster,” said Aurelius. “I felt at home, I was reunited with my WWE family after 14 long months.”

Next year, WrestleMania 38 hits the Lone Star State and will be held in Dallas, Aurelius plans to attend. This time, he will have to decide if he is attending as a member of the media, or if he’ll recapture the experience of attending as a fan.

Keetria is an entrepreneur, wellness advocate, and brand strategy coach for creatives & entrepreneurs with 16 years of public relations expertise working with some of the world’s leading brands, startups, media personalities, and entertainers. If you would like to work together, don’t hesitate to reach out!

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4 Must-See Documentaries That Encourage Women Entrepreneurs

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4 Documentaries for Women Entrepreneurs

If you’re looking for some inspiration and motivation to help you become the next successful female entrepreneur, sometimes it’s sensible to check out some of the best books and films on the subject. Today, this post is going to focus on four top documentaries that all soon-to-be female entrepreneurs should watch this year. You can find these productions online by searching Google. Some are available on YouTube, and you’ll need to use streaming services like Netflix for others. If you manage to watch all these documentaries, there is a reasonable chance you will learn a lot about what it takes to become successful in the business world.

1 – TED Talks: Life Hacks

There are some fantastic and insightful TED Talks available on YouTube and Netflix right now, but none of them are more suitable for the budding female entrepreneur than Life Hacks. Presented by psychologist Amy Cuddy, the talk offers a research-backed approach to boosting productivity and achieving success. You’re sure to learn lots of tips and tricks that will assist you in making a killing in the business world.

2 – Joan Rivers – A Piece of Work

Most people know Joan Rivers because of her TV work. However, she was also one of the most astute females in the business world for many years. A Piece of Work is available to watch on the Netflix streaming service, and it reveals all the highs and lows of the superstar’s exciting career. What does it take to stay on top when you reach maximum success? Joan Rivers is the perfect person to investigate if you want to answer that question.

3 – Print the Legend

Print the Legend takes a look at the use of 3D printing and how it is making millionaires out of smart entrepreneurs who take a leap of faith and join the industry. The documentary offers an intriguing insight into the use of new technologies in the business world and how they make it from the drawing board to the final product. If you like the idea of making your living from the tech industry, this is a must-see documentary that you shouldn’t overlook.

4 – Wal-Mart: The High Cost of Low Price

Everyone knows that Walmart is one of the most successful low-price stores in the US and around the world. The High Cost of Low Price takes a look at some of the harmful business practices used by firms to ensure they remain competitive and stay ahead of their competition. If you plan to become a successful female entrepreneur during the next few years, this documentary will show you how not to approach your business. It will also give you some excellent ideas. Sure, cutting corners will increase profits, but as you will learn, there are lots of adverse consequences to consider.

If you get some spare time during the next couple of weeks, find a quiet space, make some coffee, and relax for a few hours while you watch the documentaries recommended in this post. With a bit of luck, you will learn a lot of things that you can apply to your strategy when you finally get around to launching your next venture. Enjoy!

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