For busy professionals, self-care is essential. Without it, you’re more likely to suffer burnout and less likely to be productive and successful in your career. 

Here’s what you need to know.  

The Importance Of Self-Care For Busy Professionals

Research shows that chronic work stress leads to burnout, which hinders your job performance. When you’re burnt out, your mental clarity and focus suffer. You’re more likely to make mistakes and less likely to find innovative solutions to problems.

Self-care helps prevent burnout and lessens its effects when it occurs. By helping you maintain your emotional and physical health, taking care of yourself ensures you can do your best work. 

Quick And Effective Self-Care Strategies

The good news is that you don’t need to invest a lot of time in self-care to do it right. Investing a few minutes a day at regular intervals can help you manage your physical and emotional health. Here are some self-care practices you can start to incorporate into your daily routine.

• Morning rituals: If you’re used to starting your day by checking your work email or doing some light doomscrolling, it’s time for a ritual refresh. Make time in the morning for self-care activities like meditation, journaling or light exercise.  
• Midday breaks: It’s easy to let your schedule run away with you when you’re a busy professional. Make your to-do list serve you, not just your job, by incorporating regular breaks. Use your calendar to schedule five to 10 minutes of deep breathing or stretching, especially around midday.
• Evening wind-down: Don’t scroll yourself to sleep (it won’t work anyway). Instead, unplug from devices and focus on relaxing activities like reading or mindfulness.

Self-Care Habits For Long-Term Wellness

One of the best self-care practices for busy professionals is building better habits. What you do every day is the foundation of wellness, whether your goal is to run a marathon or achieve a better work-life balance. Here are some longer-term practices that will get easier the more you do them.

• Set boundaries: Ask any psychologist and they’ll tell you: Boundaries are essential for self-care. Without boundaries, it’s impossible to get the space you need to rest, recharge and nurture yourself. Learn to say no and protect your personal time.
• Healthy lifestyle choices: Research has shown that prioritizing physical health supports improved mental health. Make time to prepare and eat nutritious food, stay hydrated and get plenty of sleep. 
• Stay active: You don’t need a gym membership or hours a day to stay in shape (or get there if you’re currently sedentary). You just need to commit to moving your body regularly. The CDC recommends 150 minutes of moderate physical activity per week. You can do that by incorporating short workouts or walks into your daily routine.

Balancing Work And Wellness

The busier you are, the more important it is to make the time to take care of yourself. But a vague commitment won’t make that happen. Here are several techniques busy professionals can utilize to practice self-care through work-life balance.

• Time blocking for self-care: Schedule wellness activities as nonnegotiable appointments. Use your digital calendar if you need to, and make sure that your blocked-off time is visible to those who might put in meeting requests. At most companies, you can reserve the time without getting into specifics about how you’re using it, so don’t overexplain. 
• Delegate and simplify: Yes, you’re good at your job—but you are not the only person who can do every aspect of your role. Delegate tasks and duties where possible. Focus on key priorities.
• Leverage technology: You don’t need to create your wellness routines all on your own. Technology can help support building healthier habits. Use apps for meditation, habit tracking or wellness reminders.

Mental Health And Relaxation Techniques

Just as physical health can affect mental health, the inverse is true. Investing time in relaxation techniques and other ways to support mental and emotional well-being will boost your physical health. Here are a few practices to boost mental health and clarity and promote physical wellness.

• Mindfulness practices: Guided meditations, body scans and other mindfulness practices can help you manage stress. Stress-reducing activities protect your physical health by lowering levels of cortisol and other stress hormones. This may help you avoid increasing your risk of heart disease, diabetes and other chronic diseases. Try guided meditations or body scans to reduce stress, or look into mindfulness classes in your area.
• Journaling: Reflecting on your thoughts—and especially counting your blessings—can positively affect your health. Researchers have found that gratitude supports physical and emotional health, builds stronger relationships and helps you develop resilience. 
• Social connections: Recharge emotionally by spending quality time with friends or family. And don’t let social media take the place of in-person relationship building. Commit to setting aside time to hang out with your loved ones face-to-face.

Prioritize Self-Care And Improve Your Life

Busy professionals often dismiss the need for self-care because their schedules are already packed. But setting aside time to take care of yourself is important precisely because you don’t have a lot of time. If you want to optimize your time and energy, you have to prioritize investing in your health and happiness. 

Start small. Integrate manageable self-care habits into your routine by scheduling brief meditations, short bursts of physical activity or time with friends. 

Remember that self-care isn’t a luxury—it’s a necessity. If you want to do, be and feel your best, you need to give yourself the time and care you need. 

Photo by Josep Suria/Shutterstock.com

The post Self-Care Routines For Busy Professionals appeared first on SUCCESS.

Back home, she synthesized everything she learned and continued her breathwork. She bought an electroencephalogram (EEG) headband and was astounded to find that after just four minutes of circular breathing, her brain registered beta waves, a state associated with greater focus, and after a few more minutes, her brain could be in theta, a state of subconscious insight. Plus, she was already experiencing the results of her breathwork in her own relationships, an improved self-image and professional clarity on a new life’s purpose: to share the gifts of guided breathing with the world.

Now, a few years after developing and fine-tuning a technique that melds breathwork, hypnosis and visualization into a short 20-minute practice called “HypnoBreathwork,” Sipma has launched online courses, trained over 100 teachers in the method and has led in-person workshops of all sizes—from small groups to entire companies with hundreds of employees.

Her Instagram account (@francescasipma) shows her in chic, sunny poolside settings and on French mountaintops leading sessions with participants lying face up on yoga mats, blindfolds covering their eyes. But despite the polished publicity, Sipma isn’t interested in gatekeeping her method. She’s making it available to everyone in her new book, Unblock Your Purpose: Breathwork, Intuition, and Flow State, and in her app, Mastry. She’s passionate about the practice’s advantages for everyone but thinks there is an especially good fit for entrepreneurs, executives and highly driven individuals.

About HypnoBreathwork

So, what exactly is the “hypno” part of HypnoBreathwork? Sipma says it’s simply the combination of vocal cues and music that guides participants to a state of mind that’s open and relaxed enough to access your subconscious. Breathing helps you achieve that state more rapidly.

From there, visualization cues help you “see” past experiences or envision the future and then gain insights from the intuitive messages that come into your mind simultaneously. Sipma believes these takeaways are often the deep knowledge of our subconscious and encourage people to listen carefully and take note of any revelations. Unlike many traditional meditation or breathwork facilitators, she is a proponent of documenting your experience, determining what action you might take from your observations and setting “intuitive next steps” you might take after your breathwork session.

Moving through discomfort

Tapping into your subconscious can bring up some unexpected realizations. Sipma recalls her shock at discovering she had long glossed over her family’s troubled undercurrents. “I had a great childhood!” she recalls thinking. But in her book, she details some difficult dynamics with her father and mother that came to light through breathwork—dynamics that she realized she’d been recreating in her own adult relationships.

Driven individuals are well positioned to take advantage of this discomfort. “High achievers or successful people or entrepreneurs—they’re willing to do the deep work,” Sipma says. “And that’s not always a pretty process… but on the other side of that discomfort is massive growth and tremendous success.”

Finding the flow state

Connecting with your breath has another major benefit, Sipma noticed, and that’s accessing a state in which your ideas and productivity simply flow easily, allowing people to rapidly access the wealth of information our brains store, make connections, see solutions and come up with entirely novel ideas and concepts. For her, the creativity that comes along with experiencing a flow state is one of the biggest perks of HypnoBreathwork.

“When I worked in advertising… I would sit in creative meetings with some of the most brilliant creatives in the world,” she says. She remembers thinking, “‘God, I wish I could come up with a concept.’ I just didn’t think I was a creative person. And then, once I cleared all the emotions that had been stacked [against me], and I healed a lot of the past parts of myself, I became a creative machine. I have a million creative ideas every single morning. And that was something that was brand new for me.”

Revealing your intuition and purpose

In what she sees as a melding of Eastern and Western cultures, Sipma believes the breakthroughs that come during HypnoBreathwork can lead to powerful change if you take immediate note of them and pledge to follow up with action.

“That’s the secret sauce,” says Sipma with excitement. “The point of the HypnoBreathwork is to get to the intuitive action [where] you’re utilizing your intuition, which is this deep inner knowing, this inner guidance and wisdom. And when you can combine those two things—the spirituality with the strategy—then you are on a completely different path. It’s a different playing field. Now, we’re talking about true peak performance.”

Sipma has noticed that those who try HypnoBreathwork find their revelations going well beyond the solving of day-to-day work or relationship challenges. They begin to zero in on how their abilities can benefit others, beyond their salary or job role, to fulfill what she calls their “purpose.” It’s perhaps the greatest gift of a HypnoBreathwork practice, she argues, and one that is worthy of the 20 or so minutes a day she recommends for breathwork.

“The most common thing I hear is, ‘I don’t have time,’” she says. “But the truth is, you become smarter, you become sharper, you become clearer and you become more creative. Everything else in your day takes less time. Your decisions take less time, your emails, your proposals, your decks, your papers—everything takes less time when you breathe for 20 minutes and you’re clearer all day.” 

This article originally appeared in the March/April 2025 issue of SUCCESS magazine.

The post The Benefits of 20-Minute HypnoBreathwork appeared first on SUCCESS.

On average, we spend a third of our lives at work; the line between personal and professional life is more blurred than ever, especially with so many people working from home or having hybrid work schedules, says Kelly Mackin, workplace well-being innovator, human behavior researcher, speaker, CEO of Motives Met, and bestselling author of the book Work Life Well-Lived. Hence, it’s more important than ever to figure out how to set boundaries so that both your work and personal space remain sacred in their own right.   

The good news is that you are not alone. Randstad’s latest Workmonitor report, which assessed input from more than 26,000 workers, found that for the first time, work-life balance is more important than pay (83 percent versus 82 percent). Workers are taking action if their expectations are not met, with 45 percent advocating for better conditions at work and 44 percent quitting if their workplace becomes toxic.

Fortunately, you can employ several actionable strategies to help you manage your professional and personal life.  

What Is Work-Life Balance And Why Is It Important?

Whether you call it work-life balance, work-life harmony or work-life flow, the idea is that you get to “harmonize work and life in a way that works for you,” according to Mackin’s “Motives Met Work-Life Harmony Playbook” report. It’s about creating a relationship between work and personal life to ensure they complement, rather than compete, with each other. Without this balance, you may start to see your relationships, health, and mood deteriorate. 

According to the report, almost 30 percent of workers feel their workday is a race from start to finish, and half say they need to work outside of their set work hours to get their work done. This constant stress can eventually impact you mentally, emotionally, and physically, says Mackin. 

“The overwhelm, the stress, the burnout, and from my…own personal background, it started to physically take over my body,” recalls Mackin. “I developed a sleep disorder…It got so bad my left eye would twitch, my hands would shake, I’d have panic attacks at work.” 

Why Work Shouldn’t Come At The Cost Of Your Life

The constant grind and number of hours many people work without taking a break to focus on loved ones, health, hobbies or rest leads to a lack of well-being. “…[N]ot having any of the important needs [met]…infiltrated every part of my life. …it bleeds into our lives outside of work because everything is so interconnected,” Mackin shares.

How to Keep Your Work And Personal Life Separate

Balancing work and life doesn’t come naturally; it takes some effort to make it happen. “…[W]e have to show up and be intentional [to] create the life that we want,” advises Mackin. “…[W]ork-life harmony is crafted by you. It’s not given to you. You have to be proactive in strategies, not only with other people, but also with yourself.”

Here are some of these strategies to help keep work and home life separate.  

Create Physical Boundaries

Setting physical boundaries is critical for those working in an office environment. Close your door when you need to focus on a project. Leave the office for lunch or take a mid-afternoon walk to create space for yourself. When it comes to your in-office work hours, don’t be afraid to advocate for yourself by asking your supervisor for some flexibility, advises Mackin.

Establish Clear Communication Guidelines

Email communication can be a top stressor if expectations are misaligned. You may not enjoy receiving emails late at night or during the weekend because you think you need to respond immediately. However, your colleagues may just send emails when it’s convenient for them, knowing that you won’t respond until you return to your desk on Monday morning. 

The best way to turn down the stress dial is to communicate with your colleagues and clients. “Telling people your work style and then asking them about theirs goes a really long way because then they…understand where you’re coming from,” says Mackin. Getting clarity on what’s urgent and important versus what’s not is also so helpful, she says. 

Set And Stick To A Work Schedule

The more consistent you are with your work schedule, the easier it will be for you to keep your work and personal life separate. Mackin recommends adding your work hours to your email signature to clearly communicate when you will be at your desk. It’s also a good idea to add an out-of-office message to your email and voicemail when taking vacation days. 

Disconnect After Work

Knowing when to walk away from your computer to enjoy your family and other aspects of your personal life is imperative. It’s helpful to create a ritual at the end of the day to delineate your work time from the rest of your day. Put it on your calendar so you know when to shut down your computer. “…I have every day on my calendar…a sign off and organize files [note]…what I’m doing is saying I am shutting down for the day,” says Mackin.

Prioritize Time With Loved Ones

Work shouldn’t come at the cost of your life. If you continue to miss appointments with family and friends and disappoint them, you are bound to end up with relationship conflicts. By making the effort to prioritize time away from work with those who you care about, you will not only alleviate stress but also have fun and feel better. Stick to your personal plans by adding them to your calendar because if you don’t, it becomes too easy to stay at your desk, says Mackin.

How to Achieve Long-Term Work-Life Harmony

Work can easily start to creep back in and take over our lives if we’re not careful. That’s why it’s beneficial to adopt some habits and mindset shifts to sustain a healthy balance in the long run.

• Reflect on what works for you. Take a step back to really get to know yourself and identify what you need for a successful work-life balance. 
• Monitor and adjust your work-life needs regularly. Some of what you do may be trial-and-error until you find what works best.
• Do some thought work. Identify what thoughts you don’t want to be thinking anymore that are holding you back from achieving work-life balance, says Mackin. Write these thoughts down on note cards and refer to them daily to reset your thinking patterns. 
• Practice mindfulness. Set a timer for energy check-ins throughout your day so you can stop and ask yourself where your energy level is at that moment and what adjustments you need to make to feel better.  
• Exercise regularly. Not only will movement lower your stress level and boost your mood, but it will also create a buffer from work.  
• Take a periodic digital detox. Step away from screens, whether it’s for an hour or a week-long vacation, to reset and recharge your nervous system. 
• Drop the guilt. Let go of the guilt and judgment around work-life balance because you will never satisfy others or meet the conflicting pressures that you either aren’t working hard enough or are working way too much. 

Redefine Your Work-Life Balance

If you are fed up with the lack of balance in your life, try implementing these strategies to keep your work and personal life separate; doing so can help you attain happiness, career growth and long-term well-being. 

Photo from Vera Prokhorova/Shutterstock.com

The post Keeping Your Work And Personal Life Separate: A Guide To Work-Life Balance appeared first on SUCCESS.

According to an internal survey of National Academy of Sports Medicine’s (NASM) top trainers, the moment is right for some good “old” fitness trends to become new again. 

“Anything retro is very in right now—especially for millennials and Gen X who are longing for a time that felt more simple, easy and fun,” says Darlene Marshall, NASM-certified wellness coach, personal trainer and host of the Better Than Fine podcast.

But what exactly does the retro fitness movement entail? 

The favored exercise formats fitness professionals would like to see regain momentum range from step aerobics to power walking to parkour. But the common thread linking all these nostalgic workouts is that, in addition to being functionally effective, they’re also fun.  

“Finding joy in your workout is the most important thing to make it sustainable for your life,” says Shanna Missett Nelson, CEO and chief choreographer for Jazzercise, Inc.

With that in mind, here are the top throwback workouts (ranked in order) that NASM trainers would like to see brought back to the fitness future.

1. Old-school calisthenics and bodyweight exercises

This took the top spot for retro fitness formats trainers would like to see return for a few good reasons. Primarily, it’s that calisthenics are extremely effective and also inexpensive. 

Calisthenics focus on exercises that use your own bodyweight against the challenges of gravity to promote muscle strength, endurance, flexibility and coordination. In other words, you don’t need any fancy equipment, you just need you.

“Simple ‘calisthenics’ that can have a big impact on strength, balance and mobility include pushups, planks, bodyweight lunges and squats, situps, mountain climbers, and the grimace-worthy burpee,” says orthopedic surgeon Vonda Wright, M.D., author of the forthcoming book, Unbreakable: Go Strong. Live Long. Age With Power.  

These straightforward, old-school bodyweight movements can also be modified to accelerate effect and difficulty by increasing duration, frequency and speed of movement. “By increasing speed, calisthenics can serve as both strength and aerobic exercise all at one time,” Wright says.

And because they can be done anytime, anywhere, you have no excuse for not fitting in a quick workout. 

2. Classic step aerobics

“Step always has been and always will be effective—it improves your cardiovascular fitness, it’s a great calorie burner and it’s fun,” says fitness celebrity Keli Roberts, a multi-certified personal trainer, exercise specialist and step instructor on Cher’s 1991 fitness VHS, Cher Fitness: A New Attitude. “I even heard that Cher still does that workout—Cher’s best friend told me that her friends come over and they get together and do the workout!” Roberts says.

If sweating like Cher (who looks amazing at 78) isn’t enough incentive, also take note that step will work your leg muscles like nobody’s business. Other benefits of this weight-bearing workout include increased cardiorespiratory fitness, high calorie-burning potential and enhanced bone density.

In fact, one 2016 study found that when postmenopausal women with low bone mass did step aerobics for 10 weeks, they increased their bone metabolism and functional fitness, making this a great workout for people looking to prevent osteoporosis. 

Roberts said that the COVID-19 pandemic seemingly re-upped interest in step since it was something that could be done at home. “On my YouTube channel I saw a real increase in the people using my step videos,” Roberts says. “Step has made a major comeback.”

3. Power walking

Sometimes the key to fitness is simply putting one foot in front of the other—which is one reason power walking was and still is a favorite fitness prescription from top trainers. 

“Adequate fitness exercise doesn’t require reinventing the wheel,” says Everett Miner, NASM-certified personal trainer and owner of Miner Fitness. “Some of the most effective approaches are also the simplest. Power walking is basic, but because it’s effective, scalable and accessible, it’s one of the best ways to help people stay consistent. And consistency is one of the most important factors in any fitness journey.”

Miner suggests people interested in taking up power walking start small. “Before jumping into power walking, aim to establish a habit of getting 8,000 to 10,000 steps per day through regular walking,” Miner says. “This builds a baseline of daily movement, which will make the transition to power walking smoother and more sustainable.

“Once you’ve consistently hit your step goal, add in power walking by increasing your pace to where your heart rate reaches zone two (60%-70% of your maximum heart rate). This is a comfortable but slightly challenging pace where you can still hold a conversation but feel slightly winded.” Working out in that heart rate zone is optimal for improving heart health and burning fat.  

Power walking also has the bonus of being either individual or social. “I have a group of female friends who get together and walk the hills in Ventura every Saturday,” Roberts says. “I personally have always loved how gentle walking is on the joints—add to that fact that it’s a good way to improve your mood, and for me, it’s a winner.” 

4. Tae Bo or other martial arts-inspired workouts

There’s something about “kicking butt” that never goes out of style. 

“The ’90s were a period of massive cultural change and people wanted to feel empowered, so we got Tae Bo,” Marshall says. With everything going on in the world right now, if ever there were a time for a boxing and martial arts comeback, it would be the present. 

Interestingly, this type of workout is already gaining traction in the gerontology field. Boxing and kickboxing workouts have seen a boost among older populations with Rock Steady Boxing programs for people with Parkinson’s disease. Studies have shown that participants saw improved social life and decreased fatigue, fear of falling, depression and anxiety. 

“I personally use boxing and kickboxing in my Silver & Fit online live classes to help improve cardiovascular fitness, balance, coordination and movement speed,” Roberts says. 

5. Low-impact water aerobics

If you want a workout that also “takes a load off,” then you might want to revisit water aerobics. 

Though the perception of this workout may be that it’s just splashing around in a pool, it’s a lot harder than it looks. At the same time, it’s gentle on the joints, making it a perfect choice for those with orthopedic constraints.

“Water workouts are underrated and an amazing way to boost your metabolism while making exercise easier and more efficient,” says Laura Chevalier, director of fitness and outdoor sports at Canyon Ranch Lenox in Massachusetts.

Water is a forgiving environment that allows you to exercise hard regularly with only a fraction of the impact of land-based exercise. “In chest-deep water, you weigh only 25% of your weight on land. In water up to your neck, your body weighs only 10% of its land weight,” Chevalier says. However, when you push against the water, your muscles experience 12%-14% more resistance than with air.

The result, Chevalier says, is a workout that will increase range of motion, cardiovascular and muscular strength, and endurance with minimal stress on your joints. 

6. Jazzercise or other dance-based fitness classes

Perhaps nothing makes people think retro fitness more than leotard-and-legwarmer-clad images of Jane Fonda, Jamie Lee Curtis and ladies doing Jazzercise. But when it comes to girl power at the gym, there’s nothing better than a dance-based exercise class.

“I don’t believe dance fitness/Jazzercise or other OG fitness classes are making a comeback, but rather, they have been here all along,” says Nelson, the daughter of Jazzercise founder Judi Sheppard Missett. “Dance fitness was successful at the inception of the industry for all the reasons it is still successful today—dance is fun, brings joy, makes you feel better and can deliver amazing results.”

The benefits of dance workouts are plenty and include challenging the heart and skeletal muscles, but also the mind. “Dance is good for your brain because it releases serotonin, dopamine and all the feel-good chemicals, improves cognitive function, balance, and so much more,” Nelson says. “Plus, music makes it fun and the group fitness environment will keep you coming back for more.”

That sense of belonging is what may power its resurgence today.

“Because dance transcends all the ages and stages of life Jazzercise can bring multigenerational women and men together in the same room where all are able to enjoy the movement,” says Nelson, whose daughter is even teaching Jazzercise now, introducing it to a new generation. “This community inclusiveness and workout variability keeps people coming back to Jazzercise for long stretches—even decades—and is a huge part of why we are still successful after 55 years.”  

7. Rollerblading

The technical term is inline skating, but “rollerblading” burst on the scene in the 1980s, and over 40 years later, it’s still a great way to tone the lower body while getting a solid dose of cardio.

According to the International Inline Skating Association (IISA), participation has grown 630% since 1989. It’s recently been on the upswing again for several reasons. 

To start, it’s an activity that can be done outdoors—which was big during the pandemic. However, it’s more low-impact than running while still being considered a weight-bearing activity, which leads to bone mass building. 

Also, skating trains the body in the “lateral” plane of motion—meaning side-to-side action. Accordingly, skating helps strengthen the hips and glutes in a way that you don’t get from your everyday forward-moving activities like walking. Better balance is another bonus. 

Plus, rollerblading allows you to burn calories in a shorter amount of time—you can burn anywhere from 200 to 400 calories in one hour—making it a fantastic activity for weight loss and maintenance. All that to say, it might be time to strap on a pair of skates again. Don’t let anyone slow your roll. 

8. Parkour

Working out is not child’s play, except when it is. For those who don’t know about parkour, it’s best explained as a man-made or natural obstacle course that participants traverse by running, jumping, rolling, vaulting or moving in whatever way it takes to get from one point to another as quickly as possible. 

Established in the late 1980s in France, the movements in parkour originated from a training program for the French Special Forces. At first it was just a street activity, but then it started to gain global popularity thanks to performances by skilled parkour daredevils who flipped their way through commercials and films like the James Bond movie Casino Royale. At its core, however, parkour is simply about rediscovering the joy of movement.

“Parkour is all about getting back to those childhood roots—running around, jumping over stuff, climbing trees—you name it,” says Tyler McDonald, NASM-certified personal trainer and nutrition coach. “It’s a workout that hits all the marks: cardio, strength, flexibility and balance.”

Getting started with parkour is not only safer but also more fun when done with a “posse.” McDonald suggests hitting up community groups or checking out sites like Meetup.com to find local parkour classes. Some gyms are parkour-friendly, too, so keep an eye out for those. But ultimately, parkour is about using the world as your gym.

“Parkour is like the ultimate playground for adults…. It’s not just about getting fit; it’s about learning to move through life with a bit more fun and freedom,” McDonald says. “Plus, it’s a killer workout that doesn’t feel like work.”

9. Hula hooping

While most people think of the hula hoop only as a toy that was popular in the 1950s, it turns out it also makes a great piece of workout equipment. But that idea is not new.

Throwing it way back—like, thousands of years back—people living in ancient Greece and Egypt actually used to exercise with hoops made from grapevines. While today’s hula hooping workouts are much less rustic, they’re still creative and usually include weighted hoops, choreographed moves and music.

Hula hooping as exercise is also surprisingly hard. If you’ve ever hula hooped for play, you know that keeping a hoop circling can be a challenge. Now, try that for 45 minutes to an hour. 

According to a study on the efficacy of hula hooping conducted by the American Council on Exercise, “hoopers” can burn an average of seven calories per minute. Plus, hula hooping will not only boost your heart rate and torch calories, but it also tones the back, abdomen, arms and legs, making it a total body workout. As an added bonus, researchers said the rhythmic nature of hooping can be relaxing and meditative for some people. 

The bottom line? Hooping is a perfect example of retro fitness: What goes around actually does come back around. 

Photo from Shakirov Albert/Shutterstock.com.

The post Retro Fitness Fads Ready to Make a Comeback in 2025 appeared first on SUCCESS.

A yoga practice can help you focus on the present and let go of the things you cannot control. It’s been shown to have a variety of physical and mental health benefits, including improved flexibility and strength, pain relief, relaxation, better sleep, more energy, improved stress management and more.

The benefits to both your body and your mind are clear. Whether you’ve been doing yoga for years or are just getting started, a little inspiration can always help. Explore over 50 yoga quotes to help you find motivation, balance and clarity.

11 Of The Best Inspirational & Motivational Yoga Quotes

The hardest part of any habit is usually sticking with it, but the powerful benefits of yoga can be well worth the effort. Yoga can also help you push through things you thought you couldn’t do. For example, successfully going through a pose like the Chaturanga Dandasana for the first time is an extraordinary feeling. You’re proving to yourself that you can do hard things. Some of the best yoga phrases highlight the power of this ancient discipline. Browse some of these inspirational yoga quotes to motivate you to get up and start a daily practice.

• “I had discovered something; there was a pleasure in becoming something new. You could will yourself into a fresh shape. Now all I had to do was figure out how to do it out there, in my life.” —Claire Dederer
• “Yoga is not a religion. It is a science, science of well-being, science of youthfulness, science of integrating body, mind and soul.” —Amit Ray
• “I have never been pretzel-ish or particularly flexible. And my practice is riddled with mistakes and imperfections. Which is precisely what makes it so powerful. Striving to do better while simultaneously remaining satisfied with where I am. It’s much larger than I am. I just tag along for the ride. Pretty cool. So…thanks Yoga. You’re awesome.” —Adam Levine
• “Yoga is the effort to experience one’s divinity personally and then to hold on to that experience forever.” —Elizabeth Gilbert
• “That’s why it’s called a practice. We have to practice a practice if it is to be of value.” —Allan Lokos
• “Left to itself, the mind goes on repeating the same old habitual patterns of personality. By training the mind, however, anyone can learn to step in and change old ways of thinking; that is the central principle of yoga.” —Veda Vyasa
• “Although yoga has its origins in ancient India, its methods and purposes are universal, relying not on cultural background, faith or deity, but simply on the individual.” —Tara Fraser
• “Sometimes, even with the most precise intuition, you don’t know what life is going to throw at you. Or you could see it coming and still not be able to stave it off. That is life and part of the cycles of experience. It’s not always going to be easy or fun. But with a sacred outlook, you are training yourself to be a true practitioner of human wisdom and dignity in every moment of your life.” —Guru Jagat
• “But remember—yoga isn’t a quick fix; it seeps into your bones, your heart, and your soul over time.”—Kathryn E. Livingston
• “When you step onto your Yoga mat, you are reminded of that wholeness, and the practice clears a pathway through your symptoms to the ground of your being, that which is your natural state.” —Amy Weintraub

Related: Must-Try Two-Person Yoga Poses

Yoga Quotes to Inspire Balance & Harmony

Moving into a yoga pose means finding balance within yourself. It’s not just a physical activity: the body and mind work together to find harmony. Yoga includes breath work, mindfulness and meditation, and is believed to have mental benefits and strengthen parts of the brain. It promotes overall well-being and may help with reducing stress, processing emotions, and increasing resilience. In short, yoga can help us re-center our minds and bodies in healthy ways.  These compelling yoga quotes about balance can help inspire and motivate us to tap into our inner strength and find harmony within our body, mind and spirit.

• “Yoga’s a metaphor for life. You have to take it really slowly. You can’t rush through. You can’t skip to the next position. You find yourself in really humiliating situations. You can’t judge yourself. You just have to breathe.  You have to let go. And it’s a very slow process. But it is a workout for your mind, your body and your soul.”—Madonna
• “Yoga does not just change the way we see things, it transforms the person who sees” —B.K.S. Iyengar
• “As spiritual searchers we need to become freer and freer of the attachment to our own smallness in which we get occupied with me-me-me. Pondering on large ideas or standing in front of things which remind us of a vast scale can free us from acquisitiveness and competitiveness and from our likes and dislikes.” —Ravi Ravindra
• “If you are patient, your mind will be more settled, and what you do will be more perfect.” —Suzanne Morrison
• “What is discipline? Discipline means creating an order within you. As you are, you are a chaos.” —Osho
• “The word ‘yoga’ literally means ‘uniting’, because when you’re doing it you are uniting your mind and your body. You can tell this almost immediately because your mind will be thinking, ‘Ouch, that hurts,’ and your body will say, ‘I know.’ And your mind will think, ‘You have to get out of this position.’ And your body will say, ‘I agree with you, but I can’t right now. I think I’m stuck.’” —Ellen DeGeneres
• “Yoga is, as I can readily believe, the perfect and appropriate method of fusing body and mind together so that they form a unity which is scarcely to be questioned. This unity creates a psychological disposition which makes possible intuitions that transcend consciousness.” —Paramahansa Yogananda
• “The most fundamental aggression to ourselves, the most fundamental harm we can do to ourselves, is to remain ignorant by not having the courage and the respect to look at ourselves honestly and gently.” —Pema Chödrön
• “Yoga is a way of moving into stillness in order to experience the truth of who you are.” —Erich Schiffmann
• “To the yogi, all experience is seen as one, as a means to help him cultivate devotion. All experiences have equal meaning and value.” —Prem Prakash

Yoga Sayings For Happiness & Gratitude

Through a yoga practice, we can better understand the flow of prana, which is the energy and flow of life. Yoga helps increase self-awareness, calm the body and mind, and be more present in the moment. Being more present in life has been associated with increased happiness and more gratitude. The takeaway? Yoga could potentially make us more content and thankful. Turn to these yoga quotes about happiness and gratitude to stay inspired.

• “Undisturbed calmness of mind is attained by cultivating friendliness toward the happy, compassion for the unhappy, delight in the virtuous, and indifference toward the wicked.” —Patanjali
• “It is so spiritually incredible as well as physically—I look for workouts that have to be also good for my spirit as much as they are for my body.” —Lea Michele
• “Wherever you go, there you are. Your emptiness goes with you. Maddening. Things that help: writing, reading, water, walks, forgiving myself every other minute, practicing easy yoga, taking deep breaths, and petting my dogs. These things don’t fill me completely, but they remind me that it is not my job to fill myself. It’s just my job to notice my emptiness and find graceful ways to live as a broken, unfilled human…” —Glennon Doyle Melton
• “Compassion is the religion of the heart.” —Ma Jaya Sati Bhagavati
• “Even if you can be aware of your awareness for only a moment, in that moment you will touch the primal awareness/bliss at the core of yourself.” —Sally Kempton
• “For there is never anything but the present, and if one cannot live there, one cannot live anywhere.” —Alan W. Watts
• “The logic is simple: if you do the right things, the right things will happen to you even without your intent.” —Sadhguru
• “We are all in charge of our own happiness. Life does not happen to us, it happens for us!” —Rachel Brathen
• “An eye is meant to see things. The soul is here for its own joy.” —Rumi
• “The first thing I do is do yoga stretches. It’s important for someone over the age of 35 to do that, so I started when I was 34. I’m 6’4”, so if I don’t stretch, my alignment goes bonkers.” —RuPaul 

Embrace Wellness With These Quotes For Yoga Class

No matter what your health goals are, yoga allows you to connect to your mind and body in a deeper way. When you get into a comfortable Asana position after a long yoga class, you’ll feel the benefits of the practice for your wellness journey. Use these yoga sayings to remind yourself to get to your next class, or share them with your classmates for inspiration. If you’re an instructor, these quotes for yoga class could be the perfect motivation.

• “As I often tell my students, the two most important phrases in therapy, as in yoga, are ‘Notice that’ and ‘What happens next?’ Once you start approaching your body with curiosity rather than with fear, everything shifts.” —Bessel A. van der Kolk
• “Exercises are like prose, whereas yoga is the poetry of movements. Once you understand the grammar of yoga; you can write your poetry of movements.” —Amit Ray
• “Learning to be present with yourself and to abide in that which is steady and comfortable does not allow space for self-judgment. When you live this way, you are practicing yoga: you are living fully.” —Judith Hanson Lasater
• “True discipline is really just self-remembering; no forcing or fighting is necessary.” —Charles Eisenstein
• “I was searching for my identity as a person, and what defines me. And yoga became a space where I can really touch back into myself and my spirituality.” —Jessica Biel
• “Yoga will always be transformational, even when it stops being cool.” —Victoria Moran
• “Yoga is my thing. My mom is a yoga instructor, and I started doing mommy-and-me yoga with her when I was seven. I was very resistant as a kid, but she said, ‘Flower, you will find your practice – just give it time.’” —Meghan Markle
• “Another meaning of the word yoga is ‘to tie the strands of the mind together.’” —T.K.V. Desikachar
• “Once you make that kind of deep connection with yourself, your relationship with everything and everyone around you changes.” ―Alicia Keys
• “It is only when the mind is free from the old that it meets everything anew, and in that there is joy.” —J. Krishnamurti

Short Yoga Quotes to Meditate On

Yoga continues long after the teacher says, “Namaste,” at the end of the class. The mindfulness inspired by yoga gives you the space and patience to meditate and think about the wider world around you. These quotes from famous names in the yoga world can give us a few things to reflect on.

• “When you catch yourself slipping into a pool of negativity, notice how it derives from nothing other than resistance to the current situation.” —Donna Quesada
• “The very reason for nature’s existence is for the education of the soul.” —Swami Vivekananda
• “Genuine goodness isn’t discovered through postponement but must exist now or not at all. It cannot be based on what is not. We must find it in what is and what we truly see.” —H.E. Davey
• “A heart that is open to the world must be willing to be broken at any time. This brokenness produces the kind of grief that expands the heart so that it can love more and more.” —Stephen Cope
• “Like too many of us, I mistook a busy life for a rich one.” —Anne D. LeClaire
• “Take up one idea. Make that one idea your life; dream of it; think of it; live on that idea. Let the brain, the body, muscles, nerves, every part of your body be full of that idea, and just leave every other idea alone. This is the way to success, and this is the way great spiritual giants are produced.” —Swami Vivekananda
• “Don’t wait for a better world. Start now to create a world of harmony and peace. It is up to you, and it always has been. You may even find the solution at the end of your fork.” ―Sharon Gannon
• “Who we are is the result of how we live and act on a daily basis. Our daily actions reflect our prime values and motivations.” —David Frawley
• “You need not worry or make yourself sleepless about the world; it will go on without you.” —Swami Vivekananda

Yoga Quotes Can Inspire Us to Stay Healthy & Balanced  

Yoga’s powerful benefits can help you improve your health, stay grounded and be more resilient. When you start a yoga practice, you can learn to create that harmony of the body, mind and spirit and reap the rewards.

Wherever you start your yoga journey, from flexibility to embracing stillness, you can choose to unroll your yoga mat every day and show up for yourself. The poses, breathing and flows of yoga can gently bring you peace and strength. When you need a little inspiration, turn to these yoga motivation quotes.

Photo courtesy of maxbelchenko/Shutterstock

The post 50 Yoga Quotes to Inspire Your Practice & Embrace Balance appeared first on SUCCESS.

It can be difficult to stand by and watch someone you care about struggle, but it’s often difficult to support someone who isn’t asking for help. We asked some top therapists for their advice on how to approach someone you care about when they are having a hard time, even if they don’t want to talk about what’s going on.

How can you tell if someone needs help?

Sometimes, it may be obvious that someone needs help. However, not everyone will break down crying or ask for support. Because it can be hard to spot the signs that someone is struggling, it helps to know what to look for.

According to Pamela Orren, Ph.D., a clinical psychologist at Kaiser Permanente, there are six common warning signs that someone needs help:

1. They may lose interest in activities they normally enjoy or stop spending time with friends.
2. The person may “become more irritable or emotional.”
3. They may experience “changes in sleeping or appetite” by sleeping or eating too little or too much.
4. Someone struggling may also “show a decline in personal care” and “no longer care about how they look.”
5. The individual may have a “negative or hopeless outlook.”
6. They may start to abuse alcohol or drugs.

However, signs that someone is struggling may be more subtle, says Attiya Awadallah, a licensed and board-certified creative arts therapist at Lenora Art Therapy and Counseling who specializes in treating depression, anxiety and complex trauma. For example, Awadallah once suspected that her friend was having a hard time when the friend’s responses to her texts became uncharacteristically “brief and infrequent.” Since her friend was usually “very engaged,” Awadallah sensed that something was wrong. After a little prodding, Awadallah’s friend “admitted that she was feeling stressed but didn’t want to bother anyone with it,” she says.

Other subtle signs may include a drop in productivity or sudden mood changes.

Why don’t some people ask for help when they need it?

In a perfect world, everyone would feel comfortable asking for help when they need it. However, people in need may not reach out for several reasons.

Some may not want to disclose personal information about themselves or a family member, even to close friends, Orren says. “They may feel too proud or embarrassed, or [they may] be afraid of looking weak and incompetent,” she explains. “[Or] if they’re used to being an independent person, they don’t want to look vulnerable.”

Others may feel they are a burden if they ask for or accept help, she adds. “Understanding these reasons can help you approach the situation with more tact.”

What can you do if someone needs support but isn’t asking for help?

Anyone can have a bad day, but if you think someone is struggling and may need help, it’s perfectly OK to ask them what’s going on.

“Let them know that you’ve been noticing changes in their behavior and that you’re concerned and there to listen,” Orren recommends. “Just listening with an open mind without judgment can help someone feel understood and supported. [Taking] the time to truly listen and not offer solutions may be the best way to support an individual who does not ask for help.”

Although simply listening may not feel like enough, “we don’t need to take action” to help someone feel better, Orren stresses. “They may just need someone who will listen.”

Awadallah adds that focusing on “giving them a safe space to express their feelings rather than trying to fix the problem immediately” may be more helpful than anything else.

If you sense that someone needs more help, Orren suggests asking, “‘What can I do to support you?’” Awadallah also recommends trying to get the person to focus on the here and now instead of fixing a larger problem. For example, asking, “What would be most helpful for you right now?” can help the person focus on small steps or how they can feel better in the short term. This can be helpful even if they still need to deal with the underlying problem.

If the person wants more support but can’t tell you what would be helpful, “do not ask open-ended questions,” Orren says. “This can often feel overwhelming.” Instead, she recommends providing concrete suggestions. For example, asking, “Can I set up a meal train for you or watch your kids for a few hours to give you a break?” takes the pressure off them and may spark some ideas.

When Awadallah’s friend finally opened up and confided that she was struggling, Awadallah suggested that they sit together virtually while her friend worked through her to-do list. “It wasn’t something [she] would have asked for, but it ended up being exactly what [she] needed to feel supported without feeling like she had to tackle everything alone,” Awadallah says.

What if they still don’t want to talk?

Not everyone will feel like talking. If that’s the case, simply saying, “‘I’m here for you. Whenever you want to talk, I’ll listen. I’m just a call or a text away,’” shows them that you care, Orren explains. Then, “check in on them frequently. Provide them with a text, card or note just reminding them that you are there and willing and able to help. Let them know that you are thinking about them.

“Small tokens of appreciation for the person may help” as well, she adds. “Bring them a cup of coffee or tea or something to brighten up their day like a plant or flowers.” Orren also recommends encouraging them to engage in self-care, such as going for a walk.

It can also be helpful to let your friend know that “talking about problems is not easy,” that “they’re not alone” and “that asking for help is actually a sign of strength,” she recommends.

Orren also emphasizes that even if someone doesn’t feel comfortable talking to you, they may open up to someone else. You can suggest that they reach out to someone they trust, such as a family member or another friend, or ask them if “they’ve talked with their doctor about how they’re feeling.” If they are open to it, you can sit with them to show your support while they make a call to a family member or doctor’s office. Giving them the number for mental health hotlines such as the 988 Lifeline and the 741741 Crisis Text Line “are great options,” Orren adds.

What shouldn’t you say to someone who is struggling?

As well-meaning as you may be, some phrases are not helpful and may make the situation worse. While it’s impossible to make an exhaustive list of what not to say, there are some common phrases you should avoid.

Saying, “I know exactly how you feel,” may ring hollow because “no one knows exactly how anyone else feels,” Orren says. She also adds that it sounds dismissive to say something along the lines of “everyone gets depressed.” It’s also “not helpful [and] may not be true [to say that] ‘this will pass,’” especially if the person has been struggling for a while, she explains. Similarly, telling someone, “‘You have no reason to feel depressed,’” can make someone “feel guilty or ashamed or as though their feelings don’t count.”

Orren stresses that everyone should be cautious before taking action without someone’s consent. Even the most well-meaning friend should not reach out to an adult’s family members without their permission. Some people may have “complicated family dynamics” and may not want to share that they are struggling with their family. Orren also cautions against setting up a GoFundMe page without someone’s permission. They may not feel comfortable accepting financial donations or may not want their story shared widely.

In addition, Awadallah cautions against “offering unsolicited advice without being asked.” She recalls a time that she overheard a co-worker offering a colleague unsolicited financial advice. “Although well-intentioned, it came across as intrusive because it wasn’t what she needed at that moment,” she says. “Instead of feeling supported, [the co-worker] felt judged and overwhelmed.” She adds that “even with the best intentions, it’s crucial to wait until someone asks for advice or help before stepping in with suggestions or actions.”

What if they still refuse to accept help?

Although it can be hard to see a friend struggling, it’s crucial to know when to step back. There will come a point where “it will not help to continue to push them” to ask for help, Orren says. If this happens, “it can be very beneficial to let them know that you have tried to get them help and that you hear that they are not quite ready to get the help at this time,” she adds. “Let them know that you understand and will be there and will be ready to help should they change their mind in the future.”

This article originally appeared in the January 2025 issue of SUCCESS+ digital magazine.

Photo by Prostock-studio/shutterstock.com

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The SotoMethod isn’t just a workout—it’s a mindset shift that integrates personalized challenges, motivational coaching and training techniques to help clients build both mental and physical resilience. As a NASM-certified personal trainer and ProNatal Fitness expert, Hoffman empowers individuals to unlock their potential and redefine what’s possible, one challenge at a time.

This interview has been edited for length and clarity.

SUCCESS: Before you created and launched SotoMethod, what were you doing?

Hilary Hoffman: I worked in finance as a trader, where long hours and high pressure made it challenging to incorporate fitness into my routine. As a result, I grew increasingly frustrated with the lack of efficient workout options for busy professionals. This struggle led me to seek out a solution for myself—a fitness method that fit into a demanding lifestyle without compromising results.

That unmet need, combined with my passion for fitness, inspired me to create SotoMethod in 2021, an omnichannel workout model focused on efficiency, consistency and tangible physical and mental strength. My transition from finance to fitness wasn’t planned, but it was a natural progression driven by my personal needs and the desire to help others facing similar challenges.

S: Were you always into fitness? Did you bring in experts to help build the routines?

HH: Fitness and movement have always been integral to my lifestyle. My high school running coach introduced me to isometrics, particularly planking, which became a foundational pillar.

A key philosophy of SotoMethod is to “make every second count.” By using seconds as the fundamental unit of measurement in our programming, I developed a method that emphasizes accountability—encouraging you to show up every day, whether you have five minutes or 50 minutes to move. And as a lover of sports, I always admired the athletic mindset that propelled raw talent to greatness. SotoMethod was my answer in weaving together Nike’s “just do it” attitude with the corporate grind.

S: Can you explain the method and inspiration behind the brand?

HH: Soto stands for “60 on, 10 on,” which is the foundational road map that guides every block of class. Each block begins with a 60-second isometric hold to engage every muscle group, followed by a series of 10 dynamic movements designed to push you to stage two muscle failure. That initial isometric hold then transitions into active recovery. This approach optimizes time through intentional transitions—as one muscle recovers, another is activated. Recognizing that a client’s time in class might be their only movement of the day, it combines cardio and sculpting to deliver a full-body workout that enhances strength, endurance and overall well-being.

SotoMethod clients value health and self-improvement but don’t have unlimited time to devote to fitness. Understanding that busy schedules often lead to the excuse of not having time to work out, SotoMethod demonstrates that fitness can be seamlessly integrated into your life without overwhelming your lifestyle.

S: Did you find that your background and experience in finance lent well to starting a company?

HH: My background in finance was instrumental in developing the company. The discipline and time-management skills I honed as a trader seamlessly translated to running a startup. My experience provided a solid foundation in business strategy, financial management and the importance of data-driven decisions—skills that proved invaluable in planning, launching and scaling SotoMethod. Understanding the financial aspects of the business allowed me to make informed choices about resource allocation, marketing strategies and long-term growth. 

Additionally, working in the corporate world gave me insight into the challenges busy professionals face in maintaining a fitness routine. This understanding was crucial in shaping SotoMethod’s philosophy of delivering an efficient and effective fitness solution for those with demanding schedules. In essence, my finance background not only supported the business side of SotoMethod but also inspired its core mission.

S: Tell me about the workout. What makes it unique?

HH: The workouts stand out for their effectiveness and adaptability. Our method is designed to maximize results in minimal time [by] combining cardio with sculpting to deliver a comprehensive full-body workout that enhances strength, endurance and overall well-being. By targeting multiple muscle groups simultaneously, SotoMethod efficiently burns calories, builds muscle and improves cardiovascular health.

The structure of each class is predictable, starting with the first plank and guiding clients through a well-defined sequence. This clear road map helps clients understand the flow of the session and how each muscle group will be engaged and fatigued. As a result, participants can focus on optimizing their performance in the present moment rather than worrying about what comes next.

In a crowded fitness market, maintaining a clear and compelling value proposition was crucial. Our emphasis on predictability, performance and precision distinguishes us as a thought leader and innovator. SotoMethod accommodates all fitness levels, with workouts ranging from five to 50 minutes, allowing individuals to adjust intensity to their preferences. The versatility, efficiency and holistic approach set it apart from other fitness options.

S: What is your client base like, and why do you think people gravitate toward it?

HH: The client base is remarkably diverse. [It includes] busy professionals, former athletes, parents and fitness enthusiasts seeking a new challenge. What unites them is the need for a workout that is both time-efficient and effective. Many of our clients struggle to maintain a consistent fitness routine due to demanding schedules and are drawn to SotoMethod for its flexibility and proven results.

Our program offers the option to choose between short, targeted workouts and longer, more comprehensive sessions, allowing clients to customize their experience to fit their unique needs. The inclusive nature of SotoMethod, which accommodates all fitness levels and goals, makes it accessible to a broad audience. Ultimately, our clients value the significant results they achieve without spending hours at the gym, which keeps them committed to the method.

S: What are the benefits of the shorter workouts? Is five minutes enough to get results?

HH: Shorter workouts, like the five-minute classes offered on our streaming platform, are incredibly effective for several reasons. First, they eliminate the common excuse of “not having enough time,” making it easier for people to stay consistent with their fitness routine. Even in just five minutes, if the workout is well designed, you can elevate your heart rate, engage multiple muscle groups and boost your metabolism. These quick sessions are perfect for busy days when a longer workout isn’t feasible but you still want to stay active.

Over time, consistent short workouts can contribute to improved cardiovascular health, increased muscle tone and better overall well-being. However, it’s important to note that while five minutes can make a difference, combining these shorter sessions with longer, more intense workouts will yield the best results. The beauty is that it’s adaptable—you can mix and match workouts based on your schedule and fitness goals. So, yes, five minutes is enough to get results, especially when consistency is maintained, but it’s even more effective as part of a varied routine.

To remain competitive in today’s fast-paced environment, it’s essential to innovate with intention, consistently fulfilling our brand promise: providing reliable solutions for health-conscious individuals who value movement but are pressed for time. As we expand our digital offerings and open our first permanent studio space this fall, we’re also launching exciting new programs and partnerships. These initiatives will strategically broaden SotoMethod’s reach and further grow our community globally. 

This article originally appeared in the March/April 2025 issue of SUCCESS magazine.

Photo by Thea Traff

The post Hilary Hoffman Is Redefining Fitness for High Achievers appeared first on SUCCESS.

This includes the natural rhythm of day and night. “Waking up with the sunlight, staying active, eating during daylight hours, and sleeping when it’s dark all support your immune cells,” says concierge integrative medicine physician, Malathi Acharya, M.D. She notes that activities like “staying awake late into the night, eating large meals after dark and sleeping late into the morning” can disrupt your immune system and make you more susceptible to infections.

Here are seven ways to keep your immune system resilient during cold and flu season, and any other time of year:

Note: This is not intended as medical advice. Always check with your doctor to make sure all natural remedies and exercises are safe for you.  

1. Watch what you eat

While inflammation can be a normal healing response, when your immune system stays in a state of chronic inflammation, it compromises your ability to fight off diseases. “Anything that contributes to inflammation can weaken your immune system,” says Dana Cohen, M.D., integrative medicine doctor and coauthor of Quench: Beat Fatigue, Drop Weight, and Heal Your Body Through the New Science of Optimum Hydration.

Too much ultra-processed foods (UPFs) and sugar are inflammatory triggers, she says. UPFs usually have exhaustive ingredient lists on their labels, most of which are chemicals. Keep in mind that being processed doesn’t automatically mean unhealthy. Any food not in its original state is processed, including healthy choices like olive oil, oat milk and whole grain breads. These are minimally processed with only a few ingredients listed. Stick to whole foods and as many minimally processed options as possible. 

2. Tiny moves have powerful benefits

Exercise not only boosts immunity—research shows it may also reduce inflammation. Inna Melamed, Pharm.D., gut health expert and functional medicine pharmacist, says you should move as much as possible, even if it’s just walking. “This will stimulate the lymphatic cleanse and liver cleanse and as a result will lessen the toxic burden and ensure [an] easier time for the gut to do what it’s supposed to do,”  she says.

Even small physical movements build on each other, making a noticeable difference for your health. In Quench, Cohen writes that micromovements keep your cells moving efficiently rather than going to sleep. Simple moves like stretching your chin over your shoulder when you’re on your phone, or gentle ankle circles, are examples from the book. 

Another micromovement Cohen suggests is twisting to hydrate your tissues. “When you first wake up, start from your toes and work your way up, and bend and flex all your joints and twist what can be twisted: your spine, your ankles, your wrists.” 

3. Power up with plants 

To boost health through nutrition, Cohen recommends starting your day with a green blend or smoothie. “Start with greens, add water, protein (in the form of seeds, or cottage cheese for example or a protein powder) and berries for more fiber, polyphenols and taste … [Adjust] to your tastes and satiety levels.”

She also suggests aiming to consume 30 different plants every week. “Plants contain powerful substances (polyphenols) that can really help our bodies heal and thrive,” she says.

4. Keep your gut happy

Your gut biome is home to 70-80% of all the immune cells. And prebiotics are specific plant-based fibers that feed your good gut bacteria, helping your biome stay in working order. “It’s important to consume them regularly since we are constantly utilizing them,” says Melamed. She recommends prebiotic food choices like onions, garlic, leeks, artichokes, dandelion greens, flax seeds, green apples, asparagus and legumes.

5. Reduce your stress levels 

Research shows that the stress response may activate dormant viruses and lower overall immunity. So, it’s important to integrate calming practices into your day.

Self-hypnosis may be a way to enhance your immune function, says Acharya. “It is an inner experience of focused consciousness that allows your mind and body to accept and share your intentions, beliefs and expectations as true. Combining self-hypnosis with positive affirmations makes it even more powerful,” she notes.

To practice, sit or lie down in a quiet space and close your eyes. Then take deep calming breaths to guide your mind into a deeper state of focus. Once you’ve reached a relaxed and suggestive state, Acharya advises that you “repeat positive affirmations such as: ‘Every cell in my body works to protect and heal me,’ ‘My immune system is growing stronger every day,’ or ‘My body has the innate capacity and wisdom to protect and heal itself.’” 

6. Get your daily vitamin D

“Vitamin D at the cellular level plays a crucial role in overall health maintenance in the body, modulating innate and adaptive immune responses as well as chronic inflammation,” says Tsao-Lin Moy, Chinese medicine specialist, acupuncturist and founder of Integrative Healing Arts.

She suggests aiming for 10-15 minutes a day of sunlight. Wearing sunscreen doesn’t inhibit vitamin D production. You can also eat foods rich in Vitamin D, such as salmon, sardines, egg yolks, meats (especially liver) and mushrooms. “Mushrooms are from the fungal kingdom, and like humans, when mushrooms are exposed to sunlight or ultraviolet light they generate Vitamin D, ” she says.

7. Use herbs and spices for extra protection 

When combined, certain nutrients supercharge each other. During colder months Melamed’s favorite combo is cinnamon and ginger, for its anti-inflammatory and warming effects. In summer she recommends consuming garlic and oregano, since in the warmer months there’s a higher chance of food spoilage and both herbs are antimicrobials. 

For cold and flu protection, Melamed likes bone broth. “Bone broth is rich in minerals and amino acids…. It’s high in gelatin and collagen that help to restore the gut lining and reduce leaky gut,” she says.

Acharya’s favorite herb during cold and flu season is black elderberry. “It has antiviral and antioxidant benefits and helps reduce the duration and severity of influenza and other upper respiratory viral infections,” she says. “You can enjoy it as an infusion (tea) or as a syrup.”

If you prefer tea, she suggests adding ginger root for its warmth and anti-inflammatory support. For colds, she recommends adding eucalyptus for its decongestant effects.

Helping your immune system keep you healthy isn’t a quick fix. It involves being aware of how interlocking parts of your body work together to create balance. Keep in mind the overarching picture of wellness including diet, movement and stress levels in relation to immunity. 

Choose a new habit in each area to cultivate, and notice how it makes you feel. Have fun experimenting as you add more habits with the goal of enhancing your body’s capacity for well-being.

Photo by My Ocean Production/Shutterstock.com

The post 7 Easy Ways to Strengthen Your Immune System appeared first on SUCCESS.

In our tech-saturated world, hopping from one device to another in an infinite loop is all too common. Technology is often our source of news, income, entertainment and even connection. But, as we now know from studies and research, this relationship can also turn toxic. 

Placing too much dependence on technology can take a toll on your mental health. If you feel like you’re falling into this pattern, it might be time for a digital detox. Just like a juice cleanse or food detox helps your body to reset, a digital detox can help your mind to reset. Discover the wealth of benefits that come with taking a break from technology, plus actionable tips to make it happen.  

What Is A Digital Detox?

A digital detox is a period of time when someone consciously takes a break from electronics and online platforms including cell phones, computers, tablets, social media and even TVs. This can last anywhere from a couple of hours or a single day to several months. During these windows, time and energy are redirected into other offline endeavors. 

Why Is It Important to Take A Break From Technology? 

Just why is it so important to unplug from technology? Data from Backlinko shows that in 2024 Americans spent an average of 7 hours and 3 minutes looking at their screens every single day. Dedicating so many hours to apps, messaging or streaming services creates distractions and an information overload. But, the negative consequences of a digital addiction run much deeper than its reputation as a time suck. 

Physical Health Issues

The above research in the Journal of Education and Health Promotion explains that excessive screen time can cause physical issues such as eye strain, headaches, sleep disruptions and neck and shoulder pain. It can also lead to social problems such as isolation and loneliness. 

Mental Health Challenges 

One of the most concerning issues is technology’s impact on mental health–and children are even more susceptible. Studies have found that increased screen time is linked to increased anxiety, depression, mood changes and can even affect our ability to concentrate and learn. Research from Cureus additionally discusses how screen time at a young age can be a detriment to language and cognitive development. If you’re looking for a way to improve your mental health, a digital detox could help.

Key Benefits Of Taking A Break From Technology

In our FOMO (fear of missing out) culture, a digital detox may seem like a challenge. But, the many benefits of unplugging from technology can make the challenge well worth it. 

Improved Mental Clarity And Focus

The internet and social media mean nearly endless distractions. These kinds of persistent interruptions hinder our memory function, affect our learning abilities and increase our cognitive load, potentially leading to mental fatigue and reduced productivity. 

Eliminating such disturbances allows us to be fully present in what we are doing so we can complete tasks more efficiently. Removing outside noise also makes room for mindfulness. In this new environment, we can focus on developing our own thoughts and opinions rather than feeding off of others. 

More Creativity and Better Problem-Solving Abilities

The reduction in screen time has also been linked to enhanced creativity. Without so much attention on technology, our minds have more freedom to explore new ideas, use our imaginations and innovate. We also tend to have more time for creative pursuits in real life. A tech detox can also increase creative thinking and innovation when it comes to problem-solving skills. These are real benefits of unplugging from technology that can help in many aspects of our lives.

Enhanced Well-Being And Reduced Stress

Constant pings, comparing ourselves to others online and even negative feedback are all stress-inducing side effects of social media. Stepping away from the stimulation could bring us back to a level headspace. This was suggested in a 2023 study conducted on young adults. After two weeks of limiting screen time to 30 minutes per day, participants reported increases in sleep quality, positive feelings, productivity and confidence while negative feelings and stress levels were both reduced. The takeaway? You may be able to reduce stress with a digital detox. 

Strengthened Relationships

Less screen-to-face time leaves room for more face-to-face time with your partner, friends and family members. This refocused attention without the online world between you can lead to improved communication and stronger bonds as you start to understand each other on a deeper level. Disconnecting from technology also gives you space to be more introspective so you can show up better for the people in your life. A digital detox could help keep your relationships strong.

How to Start A Digital Detox

Are you beginning to feel reliant on your devices? Is your sleep quality suffering? Are you consistently feeling down after scrolling? If the answer to any of these questions is yes, it’s likely time to implement some digital-free time into your schedule. Even once you’ve recognized the benefits of unplugging from technology, you might not know where to start. These tips can help.

Set Clear Intentions

What are you looking to get out of your time sans your phone? Do you want to up your work productivity? Do you wish to put that extra time toward a new hobby or maybe improve your sleep? Taking a break from technology isn’t easy, but setting intentions and figuring out your goals can help. Figure out what your driving factors are and turn it into a SMART (Specific, Measurable, Achievable, Relevant and Time-bound) goal. For example, “I will cut back my screen time this month to 30 minutes per day to spend more time with family.” 

Start Small With Screen Time Limits

You don’t have to go from 100 to 0. Start with baby steps to reduce your screen time. Use built-in features such as “Digital Wellbeing” for Android and “Screen Time” for iOS devices to monitor and even limit screen time across your applications. Other third-party applications such as Forest, Stay Focused and Offscreen also help you cut out distractions and take tech breaks. If you still find yourself overscrolling, try turning off unnecessary notifications, unfollowing pointless accounts, filtering content or even deleting entire apps that pull you in. 

Create Tech-Free Zones And Times

Select spaces in your home, or elsewhere in your life, that are strictly no-electronics areas. This could be your bedroom, office cubicle or friends’ homes. Similarly, this could translate into specific tech-free times. For example, mealtime, the last hour before bed or the first hour in the morning. 

Engage In Offline Activities

Without your phone as a crutch, you’ll want to fill your time with other engaging activities. Practice mindfulness with journaling, reading, meditation or yoga. Get your blood pumping by going on walks, hiking, playing sports, strength training or even knocking out housework. Pick up a hobby such as painting, baking or photography. Or, schedule time with friends or family. Some of the most valuable benefits of unplugging from technology might be learning new things or reconnecting with your people.

Make It A Group Detox Or Get Accountability 

There are many reasons to take a break from technology, but if you’re struggling to get started, consider inviting some friends or family members to join you. The shared experience might just bring you closer, plus you can cheer each other on. Or, ask someone close to you for accountability to help you stay committed to your digital detox. 

Reflect On The Experience & Benefits of Unplugging From Technology

Stay in touch with yourself as you go. Use a journal to track any challenges or changes. Consider impacts on your sleep quality, day-to-day mood, productivity, focus, self-image and relationships. Recognize the benefits of unlpugging from technology you’ve gained. Review areas where you can improve and refine your plan of action accordingly. 

Fun Fact: Each year since 2009, people across the globe join in on a day of unplugging. Take part in a sundown-to-sundown technology break as part of the Global Day of Unplugging to kickstart your digital detox. 

Protect Your Health With A Digital Detox

Breaking up with your device, for even just a short period of time, can have a positive impact on your well-being. You’ll likely learn more about yourself and open your eyes wider to the world around you. With commitment, consistency, clear boundaries and goals, you can also reap other benefits such as improved sleep and decreased stress. You can also open up your mind to newfound creativity, focus and confidence. 

Start small with just a simple reduction in screen time. Replace one hour of scrolling with one hour of reading. Or, download an app to limit distractions and phone usage. Build from there and begin to take note of the changes to your health and mentality. 

Photo courtesy of Alliance Images/Shutterstock

The post Digital Detox 101: Benefits of Unplugging From Technology & How to Get Started appeared first on SUCCESS.

Self-employment may feel liberating, but it can quickly become all-consuming. Irregular hours, blurred boundaries, and constant pressure to be “on” can lead to burnout. This guide will help you navigate the challenges of self-employment—and maximize its rewards.

Understanding The Challenges Of Self-Employment

At first, self-employment sounds too good to be true. Working on your own schedule and answering to yourself? Yes, please. However, freelancers and business owners have a host of responsibilities outside day-to-day business operations. Whether managing taxes, navigating insurance options or deciphering retirement benefits, these overlapping obligations can lead to overload.  

These added responsibilities can blur the line between your personal and professional life when combined with long, irregular hours to meet client demands. Working from home makes disconnecting even harder—especially with your laptop nearby.

The Importance Of Work-Life Balance

Maintaining work-life balance is crucial if you’re self-employed. Prioritizing mental and physical self-care, setting firm boundaries and managing time effectively can reduce stress, boost productivity and support long-term success. Neglecting it, however, can lead to burnout, harming your mental, physical and professional well-being.

How To Achieve Work-Life Balance 

We’ve already established that work-life balance is essential for personal and professional fulfillment—especially if you’re self-employed. But if you work for yourself, striking that balance is easier said than done. These self-employed tips and strategies will help you manage time effectively, set healthy boundaries and practice self-care. 

1. Manage Time Effectively

Set A Consistent Schedule

Setting regular working hours creates structure and establishes limits that support work-life balance. A clear routine helps define work and personal time while ensuring clients know your availability. Consider using a shared calendar so clients know when you’re available—and when you’re not. It’s OK to build in some flexibility for intangibles, but stick to your schedule as closely as possible.

Prioritize Tasks 

Prioritization will prevent you from task-jumping and help you maximize your time. Start by listing every project on your plate, including related requirements and deadlines. Then use one of the methods below to prioritize your list:

• Eisenhower Matrix: Categorize tasks based on importance and urgency
• The Ivy Lee Method: Focus on five to six key tasks per day
• Eat the Frog Method: Tackle the hardest task first

Use Time Blocking 

Combat workload paralysis by using time blocking to structure your day. Schedule specific blocks of time for each task—like emails from 8 to 10 a.m. and marketing from 10 a.m. to noon. Set alarms to stay on track and include short breaks to recharge. This approach helps you work more deeply and efficiently by focusing on one task at a time.

You can also use time blocking to break large projects into manageable chunks. For example, commit to completing research by the end of the day or drafting one page by the end of the week. Achieving these small goals provides intermittent motivation and a sense of progress, even as the larger project continues.

Related: The 20 Best Time-Management Strategies

2. Set Boundaries 

Create A Dedicated Workspace

Whether you work in a home office, a corner of your living room or a coworking hub, you’ll need to establish a separate, dedicated workspace. This separation signals to your brain that it’s time to focus on work. It also allows you to leave work behind at the end of the day so that it doesn’t bleed into your personal life. 

When you’re in your workspace, try silencing notifications using your phone’s do-not-disturb mode and wearing noise-canceling headphones to block out ambient noise. Establish clear boundaries with others to ensure your workspace remains distraction-free during work hours.

Communicate Your Availability

Communicate your work hours and response times with clients to align expectations, avoid overworking and prevent burnout.

Protect your personal time by turning off work-related alerts and setting email auto-responses when you’re away. These messages can remind clients that you’re unavailable and reiterate your working hours. This reinforces boundaries while keeping clients informed.

3. Practice Self-Care

Schedule Breaks And Downtime

Being in constant “go” mode can harm performance and productivity, which is likely to make you anxious. Take short breaks throughout the day to help your brain recover. Doing so can help combat cognitive fatigue, restore energy and decrease stress.

Vacations can compound these effects, increasing happiness and boosting motivation. Schedule regular days off to prevent burnout, return refreshed and perform your best. Plan your vacation days and measure expectations so you can unplug completely. Avoid email check-ins, calls and client contact to get the most out of your time. 

Prioritize Your Mental And Physical Well-Being

Self-care takes many forms. Exercise, for instance, benefits you physically and mentally, boosting energy, enhancing brain function and reducing anxiety. Find activities you enjoy—like walking, yoga or weightlifting—and fit them into your routine before, during or after work.

Mindfulness, meditation and journaling are also great for self-care. Mindfulness helps regulate your emotions and create a heightened sense of self-awareness and gratitude. Meditation, yoga and breathwork can ease mental strain while enhancing peace and well-being. Reflective journaling can help process pent-up thoughts and feelings and navigate difficult situations. 

Related: How to Protect Your Mental Health at Work

4. Continuously Evaluate And Adjust

Reflect On Your Balance

Schedule self-assessments monthly, quarterly or whenever you can manage. Reflect on your work-life balance and progress toward career and personal goals, and identify opportunities for improvement.

Request feedback from your spouse, a trusted friend or a close colleague for a more objective viewpoint. Constructive criticism and positive affirmation from people you respect will give you unique insights, boost your confidence and motivate you to keep pushing.

Be Flexible

You can’t plan for everything. Embrace obstacles as opportunities to learn and grow and be ready to pivot if necessary. Stay positive, communicate clearly and don’t be afraid to ask questions.

If you’re feeling drained, detached or overwhelmed, it might be time to scale back your workload. Be adaptable and prioritize your well-being to regain balance. 

Balance And Adaptability: The Keys To Successful Self-Employment 

Maintaining work-life balance when self-employed is a never-ending process that requires effort, reflection and adaptation. Setting a consistent schedule, prioritizing tasks and limiting distractions enhances productivity. Establishing boundaries and communicating clearly helps manage expectations and protect personal time. Self-care routines like exercise, mindfulness and scheduling time off reduce stress and support overall well-being. 

While it may take time and experimentation, practicing these approaches creates a foundation for lasting success and fulfillment, allowing you to reap the benefits of self-employment without the constant risk of burnout.

Photo by 220 Selfmade studio/Shutterstock

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