Mindfulness - Page 2

In this section, we cover a variety of mindfulness practices, tips, and resources to encourage the importance of mental wellness.

Why Intention Helps you Reach Goals Faster

Goals are wonderful tools for achieving success in your life. But we often forget that in order to achieve these goals we need to set our intentions. You can have all the willpower and drive in the world, but if you don’t take the time to set clear intentions for how you want your future to look then all this energy can get wasted on small tasks or distractions along the way. Intention setting is one of those things that will not only help you reach your goals faster, but also provide a sense of direction throughout the process—no matter how hard it gets!

Intention is goal-directed.

Intention is the act of setting a goal. It is the act of deciding what you want to achieve and how you will get there. It involves deciding what you want for yourself, for others, and for the world around you.

Intention is also about being intentional about who you spend your time with and what kinds of activities bring meaning into your life. Intention is about being present with what matters most in those moments when nothing else seems to matter at all – like when someone gets sick or dies; or when they need support through difficult times; or when they just need someone who cares enough to listen!

Intention creates a sense of urgency.

When you set an intention, it creates a sense of urgency. You know that if the goal isn’t accomplished by a certain time or on a certain date, then there will be consequences. This makes it impossible to put off working on your goals until later because it would result in something bad happening.

For example: If you want to lose weight but don’t create an intention with a deadline, then there’s no reason why you would work out today instead of tomorrow or next week. But if you make your intention public and tell others about your plans so they can hold you accountable for sticking with them, then suddenly working out becomes more urgent because there are people expecting results from those actions!

Urgency is necessary because without it we’d never do anything important (like exercise).

Intention brings focus to the importance of your goals and what steps you must take to achieve them.

Intention is a clear, focused intention that you have for your goals. Intention brings focus to the importance of your goals and what steps you must take to achieve them.

If you are in alignment with your intentions, it will become easier for you to stay focused on them as they become clearer in your mind. You will also be able to see opportunities where others may not be aware of them, making it possible for you to achieve more than someone who isn’t so intentional.

Here are some ways that intention can help guide your efforts toward achieving specific goals:

Intention helps you stay on track along the path to achievement.

You can’t achieve anything without staying on track.

If you’re not intentional about your goals, it’s easy to get distracted by other people and things. You’ll be tempted to give up or get off track because of a bad mood, tiredness or some random distraction that pops into your head.

Intention helps you stay on track because:

  • It requires clarity of thought – When you have clear intentions, they help direct your thinking in one direction rather than many different directions at once; this makes it easier for you to stay focused on the task at hand instead of getting sidetracked by outside influences.
  • It keeps distractions at bay – With an intention in mind, it becomes much more difficult for people around us or even ourselves to distract us from our objectives because we know exactly what needs doing and why we need doing it!

Intention helps you push through the tough times, whether that’s an extra half mile on the treadmill, or late nights at the office.

Whether it’s a half mile on the treadmill, or late nights at the office, intention helps you push through tough times. The strength of your intention determines how much work you are willing to do and how much effort you put into achieving your goals.

The intention is what drives action. It’s what makes us feel good about ourselves when we’re doing something that supports our goals and dreams. Intention is also what keeps us going during difficult moments when we might otherwise give up or take an easier route that doesn’t contribute to our long-term success.

Intention guides you toward success.

Intention is the direction you want to go in, and it helps you focus on where you are going, rather than what you are doing. It helps keep your eye on the prize when things get tough or hard. When there’s a storm, intention can help guide your boat through it safely; when there’s a drought, intention can help guide your crops through until the rains return.

Intention is like a compass that points toward success. It guides us toward our goal by helping us stay motivated even when we experience difficulty along the way—because we know we’re headed in the right direction!

Intention provides joy in the journey of getting there, no matter how hard it may be.

If you’re like most people, the journey is what brings you joy. The process of achieving your goals—and the things you learn along the way—is its own reward. If we were only concerned with reaching our destination, we wouldn’t bother to take any steps at all.

A lot of people mistakenly think that they need to be happy in order to achieve their goals. The truth is actually quite different: sometimes happiness may come naturally because of your intention; other times it can be forced upon yourself through sheer force of will (and hard work). Either way, knowing and believing that happiness lies within makes it easier for us to find it when we need it most.

Goals are wonderful tools for achieving success in your life. But we often forget that in order to achieve these goals we need to set our intentions.

It’s not enough to simply set a goal. You need to put that goal in writing, and you need to review it every day.

In order for your goals to become reality, you have to set intentions of how they will happen. And then you need to take action on those intentions!

Remember, we all have different priorities and goals in life. But if there’s one thing I hope you take away from this post, it’s that intention is the key to getting where you want to go. Intention helps us focus on our goals so that we can achieve them faster, but more importantly, it makes the journey much more enjoyable! So go ahead and set some intentions for yourself today—you won’t regret it.


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!

4 Powerful Exercises to Increase Mental Fitness

It’s easy to think of your brain as a physical organ, but it’s actually more like a muscle. Just like the rest of your body needs exercise to stay healthy, so does your mind. In this article, we’ll share with you four exercises to increase your mental fitness to help you reach your goals in life.

Contrary to popular belief, you don’t need a gym membership or special equipment to improve your mental fitness. In fact, you can do these exercises anywhere—in your home, at work, on the bus, and any place else you can squeeze in a few minutes to yourself.

These small habits are easy to incorporate into our daily lives: they’re simple tasks that require minimal time and energy but will yield huge results in no time!

Exercise 1: Mindful Breathing

This exercise is simple, but it can have a huge impact on your mental fitness. Breathing exercises are one of the easiest ways to calm yourself down and clear your mind after a stressful day or event.

You may think that breathing exercises are only useful for relaxation, but they can also be used as an effective stress management technique. When you’re feeling stressed out, try taking three slow breaths in through your nose and then exhale slowly through pursed lips (exhale for twice as long as you inhaled). Try doing this exercise throughout the day when you start to feel anxious or stressed out so that it becomes easier to calm yourself down when those feelings arise again in the future.

This form of mindfulness practice has been shown to lower blood pressure, heart rate and anxiety levels; improve sleep quality; reduce pain perception; boost immune system function; decrease chronic stress-related health issues such as depression and insomnia; increase overall well-being; improve overall productivity levels at work or school.

Exercise 2: The Body Scan

The body scan is a practice of mindfulness, which means being aware of what you’re doing in the moment. To do a body scan, you must be able to focus all of your attention on one thing without getting distracted by other thoughts. If this is hard for you, think back to the last time that you were completely focused on one thing without getting distracted by other thoughts. It could have been when you were reading this article or finishing an important task at work or school.

The next time that happens again (and it will), recognize how good it feels when your mind isn’t jumping around from thought to thought. This feeling is called happiness and peace; they’re different but go hand-in-hand because both are achieved through stillness and silence in our minds—which can only happen if we practice mindfulness.

The benefits of practicing mindfulness include:

  • Improved memory
  • Reduced stress levels
  • Better sleep quality

Exercise 3: The Self-Esteem Booster

Self-esteem is an important part of mental fitness. In fact, it’s one of the most vital factors in your overall well-being. When you have high self-esteem, you’re more likely to be able to handle stress better and bounce back from challenges. That’s why it’s essential that we all work on our own self-esteem—and luckily there are many different ways we can do so!

One of the more popular activities for increasing self-esteem is taking time each day to reflect on what you’re grateful for. For example, I’ll go through a list of things that I’m grateful for (like waking up this morning) and then think about how those things apply to me as an individual person. It helps me feel better mentally because it reminds me that today is a new day of new opportunities; this makes me more confident in my abilities and gives me the motivation needed to try new things or face challenges head-on without fear or hesitation.

Exercise 4: Positive Visualization

  • How to do Positive Visualization:

a. In the morning, visualize yourself going through your day and feeling great about everything you accomplish or complete. You can even see yourself in a dreamy way, like on a beach or in some other relaxing setting.

b. At night before you go to sleep, visualize yourself waking up tomorrow with an alert mind and feeling refreshed and ready for all of today’s challenges.

c. Throughout the day when you feel stressed out or are having a difficult time focusing on what needs to be done, take a few moments to imagine yourself back in that dreamy place where everything seems easier than it really is (or maybe even better than it is). Your mind will immediately relax once again into focus mode so that you can get back on track to completing whatever task is at hand without any further fussing around over details such as “what ifs” or “could haves”.

You can increase your mental fitness by doing small exercises every day.

If you want to increase your mental fitness, it’s important to realize that you can do these exercises anywhere and anytime. You don’t need any special equipment, so there are no excuses! If you’re feeling stuck and don’t know where to start, try doing the exercises with a friend or family member for added support. Just make sure you set aside just a few minutes each day.

We hope you enjoyed learning about these four exercises. If you try one of them, let us know how it goes! We’d love to hear about your experiences with mental fitness and the exercises that help you improve it.

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!

How to Fit Meditation Into your Busy Schedule

It can be tough to find time to meditate when you’re busy. Between work, family, and other obligations, it’s hard to carve out even a few minutes for yourself. But meditation is an incredibly valuable practice, and it’s worth finding a way to make it work for you. In this blog post, we’ll give you tips for fitting meditation into your busy schedule. We’ll also discuss how to meditate when you’re on the go and don’t have any time to spare!

If you’re interested in meditation but don’t know where to start, there are plenty of resources available. You can find meditation classes at many yoga studios, community centers, and even some gyms. There are also several apps like Headspace or Exhale that offer guided meditation, and many of them are free. Once you’ve found a method that works for you, it’s time to start fitting meditation into your schedule.

Here are a few tips for making meditation work with your schedule:

Set aside a specific time each day for meditation. 

It doesn’t have to be first thing in the morning or right before bedtime; pick a time that will work for you and stick to it as best you can. If you find yourself missing a day here and there, don’t worry. Get back on track as soon as possible to increase the likelihood of making meditation a part of your new routine.

Start small. 

If you’re new to meditation, you may not be able to sit for an hour at first or even 10 minutes, for that matter. That’s perfectly normal! The best part about meditation is that there’s no set or required time on how long you need to meditate. Start with just a few minutes each day, and gradually increase the length of your meditation as you become more comfortable with it.

Make use of meditation tools. 

Guided meditation apps can be extremely helpful when you’re short on time. And if you find yourself struggling to focus, consider using a mala bead bracelet or necklace to help keep your mind from wandering. There are a variety of free mediations you can use from YouTube that will have you stay focused and on schedule. 

Use your commute wisely. 

If you have a long commute, try using that time for meditation instead of listening to music or browsing social media. You can also meditate while you’re taking a walk or doing chores around the house. 

Keep a meditation journal. 

Jotting down your thoughts before and after the meditation can help you track your progress and stay motivated. And if you ever have a particularly powerful or insightful meditation experience, write it down! You’ll be surprised at the clarity and insight you can gain from regular mediation sessions

Hopefully, these tips will help you fit meditation into your busy schedule. Remember, even just a few minutes of meditation each day can make a big difference in your overall well-being. So find what works for you and stick with it. 

Do you have any other tips for fitting meditation into a hectic schedule? Share them with us in the comments below! And if you’re looking for more meditation resources, be sure to check out our other blog posts on the subject. 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!

How to Overcome Self-doubt when Facing Challenges

It’s a hard truth that we all must face: self-doubt never completely 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 inside us, sabotaging our ability to move forward with confidence and success. But no matter how big or small your own self-doubt may be, there are always ways you can overcome it—and those ways start with acknowledging 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.
  • Don’t judge 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 fact, self-doubt is a normal part of the human condition. Even if you’re an expert at what you do, there will always be some areas where your skills are lacking or your experience is limited. Self-doubt can be helpful in making 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 isn’t an indication that you’re weak or unintelligent; it’s actually 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

You’ve done all the research, you know what you have to do, but still… you don’t feel ready. You may not even be sure how to get started. That’s okay! Just jump in and do something—even if it isn’t perfect. The most important thing is that you 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. Just take one small step towards your goal every day (or even just an hour) until it becomes second nature for you to complete that task 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 reason (e.g., because of a 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 support, be sure to remind them how grateful you are for their help. 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’s not as hard as you think to transform yourself into more positive thinking. 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; raindrops falling as they drip off leaves onto the pavement; the food we enjoy eating together with friends over dinner—and remind ourselves that these moments don’t last forever (but they do matter).

Write yourself a letter of recommendation

Write yourself a letter of recommendation. This is an exercise where you write about yourself from another perspective: mentor, friend, family member, or even stranger. Think about what they would say about your strengths and weaknesses, skills, and areas for growth.

Try to imagine their reactions when reading your resume/CV or application form. You can also write this letter from your future self (what do you want to accomplish in the next 5 years?) or your past self (how did you feel when starting out?). Finally, try writing this letter from your own perspective – after all these years of experience and knowledge gained.

Remind yourself that you can do it

Remind yourself that you can do it. You have overcome many challenges before and you will be able to overcome this one as well. You are capable of doing anything you set your mind to, so don’t doubt your ability to overcome this challenge!

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

Acknowledge your feelings. Recognize that you’re feeling self-doubt, and don’t be afraid to admit it. If you can get past the initial discomfort of coming to this realization, I promise that it will help you in your journey to overcome self-doubt.

Face your fears head-on. Once you’ve acknowledged them, here’s the next step: face them! Don’t let fear prevent you from doing anything else in life; instead, take action regardless of how uncomfortable those feelings make feeling nervous or afraid seem at first glance — they’re only temporary. In fact, getting over them could turn out to be one of the best things ever if only because it means facing up against something scary but ultimately worthwhile in order for things to go smoothly (and even better) later down the road once again 🙂

Wrapping up

As you can see, there are many ways to overcome self-doubt. The important thing is to acknowledge it and take action, even if that action is just talking back to your own 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!

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

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

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 on a regular basis, especially whenever you feel like you’re off track or not making progress towards 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!

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!

How to Jump Start your Mindfulness Routine

If you’re reading this, chances are you’ve heard of mindfulness and are interested in testing it out for yourself. That’s great! Mindfulness can be a powerful tool for improving your life and well-being. But where do you start? This brief guide will walk you through the basics of mindfulness and provide tips on how to create your mindfulness routine.

Mindfulness is the practice of paying attention to the present moment, without judgment. That means being aware of your thoughts, feelings, and sensations without getting caught up in them. Mindfulness can help you learn to control your reactions to stressors and increase your overall satisfaction with life.

There are many ways to practice mindfulness. You can meditate, do yoga, or simply focus on your breathing. Some people even use a candle flame or other objects to focus their attention but the goal is the same – to center your mind. It is important to find a method that works for you and stick with it. Try different things until you find something that feels comfortable and helpful.

Powerful Mindfulness Tips for Beginners

Here are a few tips for starting a mindfulness routine:

  • Set aside some time each day for mindfulness. Just like brushing your teeth or taking a shower, make mindfulness part of your daily routine.
  • Start small. If you’re new to practicing mindfulness, it’s okay to start with just a few minutes each day. You can gradually increase the amount of time you spend on mindfulness as you become more comfortable with it.
  • Find a comfortable place to sit or lie down. You don’t need to go to a special place to be mindful, but it can help to find a spot that’s quiet and free from distractions.
  • Close your eyes and focus on your breath. Once you’re in a comfortable position, simply close your eyes and focus on your breath. Notice the sensation of the air moving in and out of your lungs. Don’t try to control your breath, just let it flow naturally.
  • Pay attention to your thoughts and feelings. As you focus on your breath, you may find that your mind starts to wander. That’s okay! Just notice when it happens and gently bring your attention back to your breath. You may also notice certain thoughts or emotions arising. Again, simply observe them without judgment and let them go.

Mindfulness takes practice, but it’s well worth the effort. By taking the time to be mindful each day, you can learn to control your reactions to stressors and increase your overall satisfaction with life. There is no way you can get it wrong so give mindfulness a try today!

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!

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

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!

Aligning Your Mental and Physical Health for True Success

By Contributor Mandy Ray

Mental and physical health aren’t mutually exclusive. Even if you follow a strict diet and exercise regimen to a T, it doesn’t mean you can put your mental health on the back burner. Likewise, being in the right headspace needs to be complemented by taking care of your body. Simply put, you need both in order to thrive to the best of your abilities.

However, achieving such balance is easier said than done—but it’s certainly not impossible. So how exactly can you align your mental and physical health to set yourself up for success? Here are some tips.

Take the time to detox from technology

Whether it’s because of work or casual scrolling, studies on Business Insider have shown that too much screen time can be harmful for both the body and mind. For instance, the blue light emitted by screens can lead to vision problems like eye strain and nearsightedness. The same light also messes up our circadian rhythm, making it harder to fall asleep at night. Or, if you’re on a computer too long because of work, then you’re likely setting yourself up for a burnout. Do yourself a favor and take a tech break every few hours. If possible, find a hobby that doesn’t include social media, such as reading or painting.

Mind what you eat

Ideally, a balanced meal has to have the following: carbs, protein, and vegetables. We know that food plays a direct role in maintaining a healthy body, but did you know that it can influence your mental state too? In fact, there are actual mood-boosting foods such as dark chocolate and cashews, according to a blog post on The Healthy. And of course, you just feel better in general when you know you’re nourishing your body with wholesome ingredients, instead of junk food.


Meditation is one of the best ways to stay balanced. After all, a huge part of the activity relies on breathing, which involves both body and mind working together. In a previous article entitled ‘How Meditation Can Help You Uncover Your Passion and Purpose’, we mentioned how meditation reduces your risk of cardiovascular diseases. This is because deep breathing has been proven to lower your blood pressure and alleviate stress—two factors that heighten the risk of a heart attack.

Meditation also requires that you focus on your breathing to help clear your mind, which also helps repel anxiety and improve your focus. A guide to breathing exercises on Pain Free Working explains that the proper way to do this is to breathe slowly, and through your nose. To check, place your left hand on your chest and your right at the top of your belly. If your right hand moves instead of your left whenever you breathe in, then you’re doing the exercise correctly.

Get enough sleep

Sleep is regenerative for the body. After all, it’s in those seven hours that your cells recuperate, giving your body the energy it needs to function the next day. On the other hand, sleep is also good for your mental wellbeing. In fact, an article on the basics of sleep on Thrive Global highlights the positive effect of sleep on one’s memory, focus, and learning capacity. It also adds that sleep helps you be “more adaptive and less reactive,” which means that you’ll be more emotionally prepared to handle interpersonal conflicts in the workspace.

Mental and physical health should not be thought of as separate things. If you want to achieve true, healthy wellbeing, then you have to learn how to take care of both.


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!

The Importance of Sharing your Gift with the World

Last Updated: November 2022

If we had to agree on one factor that makes human beings unique, it would be the gift of individual creative expression. No matter how small the gift or talent may seem, we each have something special to share that sets us apart from anyone else. Although many of us share similar gifts, we each have our own way of expressing them. Many of us can inspire, motivate, empower, or encourage others without being aware of it. 

Sharing your gift is a way to give back to the world, not because you have to but because it allows others to learn, grow and advance in ways they have yet to experience.

Throughout history, we have heard of people from diverse backgrounds who have shared their gifts or ability and later become well-recognized for their contributions. Not that recognization should be your primary motive for sharing your gift although public recognition and appreciation from others can happen. 

From novice writers who have found their calling in writing books or poems to talented athletes who have pushed performance boundaries within their sport, we all have something to offer. When these talents are shared, we allow others to enjoy the uniqueness of our gift.

Whatever sets you apart from others is the source of your creative abundance. Your gift and your creativity serve as fuel for others. Taking action will inspire others to do the same. And as the old saying goes, gifts are meant to be shared. Again, you’re not seeking appreciation or validation for sharing your gift – your main focus is to share it. Those individuals drawn to experience your creative talent are the ones who will appreciate it most. But, no one benefits if you’re not willing to share it first. 

Also, when we keep our gifts to ourselves, we end up diminishing our creativity because we’re not putting anything out to receive new creative energy. Stifling creative energy often leads to dissatisfaction and frustration in our lives. We end up with a surplus of drawings, crafts, and other skills that never see potential.

Many of us tend to discredit ourselves when it comes to our gifts. We agree with the inner critic who often taunts us with the internal noise of doubt, unworthiness, indecision, and fear; These are common characteristics that keep us from advancing our talents to the next level. 

Sharing your gift also provides knowledge for others. So in sharing, we help others navigate their journey. 

This is why we need to move beyond whatever self-doubt or fear we experience. We fuel self-limiting emotions even more when we debate whether we’re talented or good enough to share our work or ideas. By highlighting your gift, you eventually move beyond the fear of being judged and criticized. And again, more importantly, we allow others to experience what it’s like to share in those gifts, which can encourage them to do the same. 

1. Create a Space Online

You could start by creating a blog, social platform, podcast, or Youtube channel that focuses on a topic or subject that lights you up. Any outlet where you can express your ideas through your talent is an excellent place to start when sharing your gift. If you feel stuck when trying to determine the best option for you, ask yourself these three questions:

Who is my audience?

What platform(s) do they use (where can I find them)?

How will using this platform help me reach my audience?
One of the biggest benefits of creating an online space is that it’s something you can do from anywhere in the world. This means you can create a blog from your bedroom or a website from your local coffee shop. A space online allows you to share your work with a broader audience.

Are you a Creator who wants to share your story?

2. Try Volunteering

Check out organizations in your area that are involved in events or discussions that allow you to contribute your gift in some way. This could be through a speaker organization that can help you cultivate your talent or an animal shelter that allows you to work within their organization and work directly with animals waiting to be adopted. 

Volunteering is also a great way to flex your creative muscles. You’ll be working with people with different talents than you, which can give you a new perspective on how to approach problems. You’ll also work toward a common goal, which can help you think outside the box and make connections between seemingly unrelated topics.

3. Start Performing – Take Action

Whether a speaking engagement or open mic comedy night, putting yourself out there through action is a great way to share your gifts. Consider performing. Even if you’re hesitant about getting on stage, do it in fear, knowing that you’ll get better and better over time. 

Talent is like a muscle: it will atrophy if you don’t use it. You can have all the talent in the world, but if you don’t practice and hone your skills, you won’t get very far. At the end of the day, your goal is to stop sitting on your gifts and start giving them.


When we have something – a talent or gift – that gives us an endless flow of creativity, peace, freedom, or empowerment, it clearly shows that others could benefit too. When we decide to share, we support the potential for the endless opportunities our gift affords others.

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!