Mindfulness Minute

Someone has been in your shoes before. Seek out these stories, to feel less alone and more empowered.

Utilize inner validation to recognize the progress you've made, both in small and big ways, even if no one at work gives you positive feedback.

Having a great mentor is wonderful. It's also deeply fulfilling and meaningful to be a mentor.

It's hard to achieve goals with one big leap. Instead, break apart each goal into small, incremental steps, and aim for weekly, incremental progress.

Spend a minute every day feeling grateful for one thing in your life. Let this feeling uplift you during times of high stress.

Balance optimism with realism. Create great plans but remember that there will always be unseen challenges.

Every goal doesn't need to be tied to a KPI. Set a simple goal for yourself this coming year that nourishes your mind and body.

Don't try to do everything yourself. Accept help from your peers and develop stronger relationships with them. 

Never take any piece of negative feedback, as is. Transform it into something much more constructive and compassionate.

All we really control, are our thoughts, words and actions. Everything else at work is outside of it.

When we feel things we cannot express at work, it's better to write them down than to bottle it up.

Knowing how you're feeling makes it easier to modify your schedule accordingly, so you can focus on tasks that are the best fit for you.

Every time you get a compliment at work, screenshot it. Put it in a folder on your desktop for a confidence boost on rainy days.

Whether it's a slack, text or email, give yourself at least five minutes to respond.

Not every situation requires 100% of your care and attention. Make sure to assign an appropriate level of effort and focus for each project to avoid burnout.

It's easy to feel guilty when needing a break in the middle of the day. That's why it's better to schedule a daily 5 minute pause session ahead of time.

Brainstorm different scenarios of what could happen (ex: a layoff) and ensure that you're as prepared as you can be, ahead of time.

Picking a date for when you're taking a small or big step in your career, can give you something to look forward to and carry you through dark days.

It's okay to be stuck in a job that makes you unhappy. Just know why you're there and when you'll know you're ready for the next step.

Be your best champion for personal and professional growth.

Never stop thinking of the paths and adventures that you want and will take.

The silver lining of having terrible bosses? Bad leaders show us what not to do at work - learning from their actions can help us avoid their dilemmas when we become leaders ourselves.

How to frame your perspective on difficult bosses at work.

We all know those calls that don't go anywhere. In this episode, we discuss ways to process them with more ease and less stress.

When was the last time you were absolutely furious at work? Reflecting on this situation can be the key to gaining a better understanding of yourself and what triggers you, so you can proactively protect your mental health in the workplace.