Micro-Projects, Big Impact: Bite-Sized Philanthropy for Overwhelmed Parents

Posted on May 9, 2025 by Nikki Oden

Guest post written by Beth Rush of Body+Mind

Want to write for us? Click here to check out our submission guidelines.

It’s one thing to teach your child to say “please” and “thank you,” but raising a truly kind human is next level. Between school drop-offs, dinner preparation and the never-ending laundry cycle, it can feel overwhelming to add philanthropy to your already-packed parenting plate. Here’s the thing, though — teaching your kids to give back doesn’t have to be a grand gesture.

So, how do you teach children philanthropy in a way that sticks? It starts with small, meaningful moments that show them what empathy, generosity and community look like without making it feel like a chore.

1. Lead by Example

You know the saying, “More is caught than taught.” Kids always watch, even when it feels like they’re not listening. One of the most powerful ways to teach your child about giving is to show them what it looks like in your everyday life.

If you donate gently used clothing, take your child along and explain why those clothes matter to someone else. If you support a cause monthly, discuss what the organization does and why you chose it. These seemingly small actions become lessons in empathy, generosity and values that stick with them long after the moment has passed.

2. Make Giving a Ritual

When something becomes part of your family rhythm, it doesn’t feel like another task. It just becomes what you do. Creating regular, low-pressure opportunities to give back as a family helps your child associate philanthropy with connection and joy.

Try setting up a monthly “giving jar,” where everyone contributes a bit of change. At the end of the month, let your kids help decide where that money will go. Perhaps suggest giving it to a local animal shelter or buying essentials for someone in your community. By making generosity a shared experience, you build a habit and a family legacy of compassion.

3. Tell Stories to Spark Empathy

Kids tend to be naturally curious, and stories are one of the most powerful tools you have to help them understand the world beyond their own. Introducing them to real-life situations through books, movies or simple conversations helps build emotional connection and empathy.

Read a bedtime story about a child raising money for a worthy cause, watch a documentary together about wildlife rescue, or talk about a current event in a way they can understand and ask how it made them feel. Kids who connect emotionally are more likely to care, which is the first step toward giving.

4. Introduce Them to Kid-Friendly Causes

Not every cause will resonate with your child, and that’s OK! The goal isn’t to force them to care about everything but to help them find something that sparks their interest and compassion. For many kids, that might be animals, the environment or helping other children.

Look for organizations and programs that are designed with young people in mind. For example, some nonprofits actively encourage youth involvement through school clubs, community events and storytelling. When kids see their peers making an impact, it helps them believe they can, too. One study found that children engaged in community service were 34% more likely to be in good health and 35% less likely to have behavioral problems. This also strengthens a young person’s growth and development by teaching them teamwork, leadership and problem-solving.

5. Let Them See Their Impact

For children under 12, abstract concepts like donating or helping those in need through food drives can be hard to grasp until they see what their efforts do. That’s why making giving tangible is so important.

If your child donates toys, show them pictures from the toy drive or visit the donation center together. If they help bake cookies for a fundraiser, let them hand-deliver them. Seeing the faces, places or results connected to their generosity turns giving into something real and rewarding. The more your child can connect their actions to outcomes, the more motivated they’ll be to keep showing up with kindness.

6. Celebrate Small Acts of Kindness

Philanthropy isn’t always about donating money or volunteering at events — it often starts with the tiniest, most everyday moments. When your child shares a snack with a friend, helps a sibling without being asked or writes thank-you notes to a teacher, that’s generosity in action.

Take the time to notice and name these moments. Say things like, “That was really kind of you,” or, “You just made someone’s day better.” It reinforces that giving back isn’t limited to special occasions. Celebrating these small acts teaches your child that kindness counts, no matter the size.

7. Let Them Take Charge

One of the most empowering things you can do as a parent is to give your child the opportunity to take charge of their own giving. When children have a say in where their time, money or effort goes, they develop a personal connection to the act of generosity.

You could start by letting them decide where to donate a portion of their birthday or holiday gifts. If they’re old enough, encourage them to research a cause they feel passionate about and support it in some way, whether by volunteering or fundraising.

Giving them this ownership helps them understand that philanthropy isn’t just something you do — it’s something they choose to do throughout their lives.

The Giving Tree: Planting Seeds of Philanthropy

Teaching your child about philanthropy doesn’t have to be complicated or overwhelming. By creating small, meaningful moments to give back and modeling generosity, you’re helping to nurture a compassionate, giving heart that will last a lifetime.

Whether it’s through family rituals, real stories or giving them the power to choose, these actions make philanthropy a natural part of life, not just a lesson they learn. Remember, it’s the little things that make a big difference.

Beth is the family wellness editor at Body+Mind, a health and wellness brand. Her work centers around building healthy dynamics within families. She is raising her own family on plant-based recipes and mindful nutrition.

0 Shares

How to Be a Positive Role Model for Your Child’s Mental Health

Posted on April 17, 2025 by Nikki Oden

Guest post written by Cora Gold of Revivalist

Want to write for us? Click here to check out our submission guidelines.

If you notice your child acting up or retreating into their shell more often, it could be a sign that
they could use more mental health support. Whether they are experiencing challenges at home
or in school, you can be a positive role model. Encouraging mental wellness starts with
practicing the right habits yourself to benefit both you and your child.

1. Assess Your Family Environment

Every family has its ups and downs. Pressurized work situations can cause stress and fatigue,
making you short-tempered and reactive with your child instead of patient. Besides work-related
stress, other family dynamics can cause anxiety, depression and behavioral problems in
children. Some of these stressors include:

● Friction that causes parental shouting and fighting
● Overcritical reactions from parents
● New family members in a household
● Child personality differences and sibling rivalry issues
● Unemployment or financial problems

Once you know the source of a problem, attempt to change it. You can bring more positive
energy into your home by becoming a role model for your child.

2. Enact Change

Many domestic situations require more than your positive attitude to change. In those instances,
consider speaking to a licensed therapist as a family unit or with your partner. Participating in
counseling destigmatizes seeking support from mental health professionals and can go a long
way in showing your child it’s OK to do the same — now or later in life.
How you behave, react and communicate with your child can all enact change, and your kid will
begin to appreciate your proactive presence and confide in you more. Your child’s mental health
may improve with more positive reactions to their actions and efforts.

3. Be Consistent With Rules

When setting rules for your child, follow them yourself. If you teach your kid to be respectful of
others and answer questions honestly, make sure you don’t shout, swear or get caught in a lie.

If you expect certain behaviors from your child, show them the same behavior — if you don’t,
they’ll likely mimic your actions instead of doing what you tell them.

4. Observe and Help Your Child at Play

With younger children, observing their emotions and responses through imaginative play gives
you an idea of how they view real-life situations. You can identify potential problem areas by
how their Teddy responds to something their Bunny says, for example. This type of play allows
your child to express their feelings by using toys to act out real situations. Use the same toys to
act out similar scenarios but show more positive emotional responses.

Likewise, observing a teenager playing sports or video games can identify areas of frustration or
pent-up anger. Seeing their aggressive or negative reactions means you can find ways to
change your teen’s mindset through positive reinforcement and support. All you need to do is
pay some attention.

5. Lose the Negative Speech and Raised Voice

It’s easy to shout or say things without thinking first. However, negative comments to your child
can affect their mental state. Youngsters can internalize those comments, which could cause
their self-esteem to drop and make them believe that you don’t love them anymore.

Speaking calmly and helping your child learn when they make a mistake instead of shouting
encourages positive action and thought. Tone and voice level are as important as what you say.
If you speak calmly, you can put your child’s mind at ease, but angrily shouting can have a
lasting effect.

6. Truly Listen to Your Child

Speaking positively with the right tone is part of building your child’s mental confidence, and
listening properly to them is another. When your child talks to you, stop what you’re doing and
give them your full attention. Relax your facial expression and move your body closer. Respond
to their statements with confirmation before asking questions: “You said . . . ” followed by, “Did I
get that right?” gives your kid confidence they’re being heard and can continue sharing.
Show empathy for what your child is going through, and relate with the emotions they’re trying
to express. Be curious by asking pertinent questions that encourage them to think. Finally, offer
suggestions that might solve the problems they’re experiencing. You will earn your child’s
respect.

Mental Wellness Parenting

It’s easy to get home from a hard day at the office and be technically present while still
essentially being absent. Becoming integral to your child’s life means giving them your unerring

support and showing continual dedication. Your child will learn to be more like you — positive
and motivated.

Cora Gold is a parenting writer and editor of women’s lifestyle magazine, Revivalist. She writes about self care tips for moms and parenting techniques for publications including Scary Mommy and CafeMom. Connect with Cora on LinkedIn, Pinterest and X.

0 Shares

The ‘Lazy Genius’ Routine for Working Moms

Posted on March 24, 2025 by Nikki Oden

Guest post written by Beth Rush of Body+Mind

Want to write for us? Click here to check out our submission guidelines.

Being a parent means juggling a lot at once. Traditional productivity advice frequently feels out
of touch with the reality of never-ending to-do lists and unexpected chaos.
The new “lazy genius” TikTok trend can help you focus on what truly matters — getting stuff
done and feeling good about yourself. It’s all about creating a method that works for you.

What Is Tiktok’s ‘Lazy Genius’ Trend?

If you’ve ever scrolled through TikTok looking for productivity hacks, you might have
encountered a lot of different videos — some more helpful than others.
Bestselling author and podcaster Kendra Adachi created TikTok’s “lazy genius” trend. The
approach is all about being smart about what matters and letting go of perfection in everything
else. The “lazy genius” method encourages you to prioritize, simplify and focus on systems that
work for you — all without feeling guilty.
This mindset is a game-changer for working parents who are juggling careers, kids and
personal well-being. It shifts the focus from perfection to practical and realistic solutions.

10 ‘Lazy Genius’ Routines for Working Moms

Being a “lazy genius” is all about using efficient methods, easy hacks and to-do lists that
actually make sense. Here are the top 10 “lazy genius” routines for working moms.

Organize Your Home With Function In Mind
Forget Pinterest-perfect organization. A “lazy genius” home is organized with function in mind. If a
system is too complicated to maintain, it’s not working. Figure out what makes life
easier—whether it’s a bin for random toys or a drop zone by the door for backpacks — and use
it. The goal isn’t perfection. It’s function.
Name What Matters Most
Work, family time, your personal well-being — everything competes for your attention. Name
what matters most each day instead of prioritizing everything. Maybe today, it’s making a
homemade meal. Tomorrow, it could be an uninterrupted hour of work.
Write down your top three priorities each morning. This simple habit helps prevent the feeling of
being pulled in a million directions, making sure you dedicate energy to what truly matters.
Make Meaningful To-Do Lists
Your to-do list should work for you instead of overwhelming you. Separate tasks into different
categories depending on how much energy they require. Consider breaking tasks into
manageable steps and limit yourself to three main ones per day. A list that resonates with your
realistic energy levels will help you focus on what’s necessary and reduce decision fatigue.
Another useful trick is time-blocking. Assign a specific time window to each task so you’re not
left wondering if you’ll get everything done. Even a simple 20-minute window for doing laundry
or answering emails can keep you on track.
Say Goodbye to the All-Or-Nothing Mindset
The belief that if you can’t do something perfectly, it’s not worth doing at all is one of the biggest
productivity killers. The “lazy genius” approach flips this narrative. Instead of adopting an all-or-
nothing mindset, understand the importance of taking small steps. A 10-minute cleanup is better
than nothing.
Instead of thinking, “I don’t have time for a full workout, so I won’t exercise at all,” try exercising
for five minutes or taking a quick walk. Simple actions like these may seem insignificant, but
they improve your mental health and strongly impact your long-term well-being.
Create Go-To Patterns
Parents constantly face decision fatigue. Creating and sticking to go-to patterns when you’re
short on time can be a game changer.
By eliminating unnecessary choices, you save time and mental energy for what really matters.
Establish weekly meal themes, like Taco Tuesdays. Create an easy outfit formula — like jeans,
a t-shirt and sneakers — for days when you’re running out of the door or have a long list of
errands to get through.
Help Future You Today
A little planning today makes life easier tomorrow. Ask yourself: What small actions can I take
now that my future self will thank me for? It could be as simple as setting out workout clothes or
scheduling an appointment in advance. Developing a habit of future-thinking keeps you ahead
of chaos. Even dedicating five minutes to prepping for tomorrow can make a world of difference.
Use AI Tools for School Lunches
Take the guesswork and frustration out of constantly planning your children’s school lunches.
AI-driven tools and apps can generate recipes based on what’s in your kitchen. Using grocery
delivery services or shopping list apps can also eliminate last-minute stress. A few clicks can
save hours of decision-making each month.
Manage External Demands
From school emails to social obligations, external demands pile up quickly. Deal with them the
“lazy genius” way by setting boundaries. Create auto-responses for common requests, schedule
time for family admin tasks, and use a family calendar for weekly activities. Controlling your time
means reclaiming your peace.
Batch-Make Snacks
Preparing snacks ahead of time saves you from last-minute scrambling. Setting aside time once
a week to wash, chop and portion snacks into containers of snack bags can make your life so
much easier. As a bonus tip, consider storing the snacks in an easy-to-reach spot so your kids
can help themselves, freeing you up from constant snack duty.

Embracing Your Inner ‘Lazy Genius’

Tiktok’s “lazy genius” trend is not about doing everything flawlessly. It’s about making life easier
in ways that matter to you. By creating “good enough” systems, you can reduce stress while
saving time and taking care of yourself. So whether it’s a quick break, a low-effort dinner plan or
a simplified routine, allow yourself to be a lazy genius.

Sharing is caring! If you like this post, please click on one of the icons below to share it with a friend!

0 Shares

Resolutions to Make You a Better Mom

Posted on January 21, 2025 by Nikki Oden

Guest post written by Cora Gold of Revivalist

Want to write for us? Click here to check out our submission guidelines.

Every mom wants what’s best for their kids, and sometimes, a few intentional changes can make a difference. While there’s no such thing as a perfect parent, there are ways to help you become a better mom. Explore these seven practical New Year’s resolutions and how to make them stick this year.

Banish Mom Guilt

Mom guilt is the nagging feeling that you’re not doing enough or your children deserve a better parent. It’s common among mothers, but it doesn’t have to take over your life. Here are some things you shouldn’t be guilty about:

Taking personal time: You deserve to make time for yourself. Schedule a brunch date with your friends or a relaxing day at a spa.
Returning to work: If you’re heading back to work, consider the positives of your decision. It could be for professional growth or financial reasons.
Letting kids have screen time: Don’t feel bad about turning on the TV or handing them the tablet, especially if there’s a lot going on. List scenarios where screen time is inevitable to help lessen guilt.

Hug Your Kids Daily

Hugging is a simple yet powerful act of love. It can help reduce stress and improve the well-being of both people involved. Each time you hug your child, they feel more loved, and you’re helping build their self-worth. Dedicate at least 10 seconds in the morning to hugging before they go to school to reap the benefits hugs can provide to both of you.

Disconnect From Social Media

Social media can be a handy resource, especially when you follow people sharing tips about motherhood. However, more often than not, it can lead to excessive scrolling. This year, resolve to lessen screen time and increase quality time with your family. Use an app or your phone’s settings to track and reduce screen time. Some tools allow you to set time limits on specific apps.

Another idea is to create a family digital detox plan to let kids enjoy offline interests like outdoor sports. The plan can include technology-free weekends, board game nights or smartphone-free camping. These approaches can help the family embrace the present moment.

Try Something New

Stepping out of your comfort zone can be daunting, but so is being a mother — and you’re doing an amazing job at it. Try something you’ve always wanted to do, whether it’s joining a Pilates class, learning freediving or taking a language course. Embarking on a new adventure will make you feel accomplished outside of being a parent.

You can also include your kids in the fun. For instance, engaging in art projects is a fun way to help your kids enhance their fine motor skills and creative abilities — essential qualities for their academic success. Trying something new together also encourages them to find their passions.

Get More Physical Activity

You don’t need to go to the gym to stay active. As a busy mom, you’ll need realistic ways to move more. A sensory walk is an excellent example of this — take a stroll and name five things you see, four textures you can feel, three sounds you hear, two scents you notice and one flavor you can taste. It’s a simple yet powerful mindfulness practice you can do alone or with your family.

Treat Your Body With Kindness

Pregnancy can cause body image issues, and getting your prebaby body back takes time. Instead of embracing body positivity, aiming for body neutrality might be more manageable. Rather than focusing on your physical appearance, work on accepting that your body is a vessel that carries you through life. Affirmations like “I am more than just a body,” and “I respect my body just how it is,” can help.

Create a Meal Plan

Cooking is fun, but it just isn’t possible on some days. Meal planning enables complete control over ingredients and reduces the need for takeout. Brainstorm with your partner or kids about weekly meals before shopping for ingredients. Get everyone involved in preparing the meals so they learn about new recipes.

Theme nights are also an excellent way to make meal planning exciting. Some examples include Breakfast for Dinner, Salad Sundays or Pasta Mondays.

Tips for Successful New Year Resolutions

Here are tips for sticking with your New Year’s resolutions, no matter how busy you get.

Start small: Avoid setting high expectations at first. Choose small, realistic goals to help build the habit. Remember — small steps add up to big things.
Be patient with yourself: Contrary to popular belief, it doesn’t take 21 days to form a new habit. Give your resolution time to become a habit. If you faced minor setbacks today, pick it back up tomorrow. Don’t give up until it becomes second nature.
Use reminders: Set reminders on your phone, write them in your journal or paste sticky notes on your mirror.

Cheers to the New Year

A new year means exploring more ways to become a better mom. Remember, it’s not about achieving unattainable ideals — it’s about embracing your progress and acknowledging that you’re doing your best, even when it feels like you’re falling behind. You’ve got this!

Sharing is caring! If you like this post, please click on one of the icons below to share it with a friend!

0 Shares

How to Get Better Sleep as a Busy Mom

Posted on December 14, 2024 by Nikki Oden

Guest post written by Cora Gold of Revivalist

Want to write for us? Click here to check out our submission guidelines.

Finding time to rest as a mom often feels out of reach. Between managing your kids’ schedules, work and household chores, sleep can easily take a backseat. The thing is, getting quality sleep is essential for your health, energy and ability to tackle the day. Here are practical tips to help you catch those much-needed z’s, even with a packed schedule.

1. Make and Stick to a Regular Sleep Schedule

Your body thrives on routine, and going to bed at the same time each night helps regulate your internal clock, known as your circadian rhythm. This influences everything from energy levels to hormone production and other body processes. Irregular circadian rhythms can affect your sleep schedule, leading to deprivation and affecting your overall health.

If your kids’ bedtime routines eat into your rest time, try streamlining their nighttime rituals to finish earlier. For instance, set a specific time for reading or cuddling so you create a clear endpoint to transition into your routine.

2. Wind Down With a Nighttime Routine

The chaos of the day can make it hard to switch off at night. Developing a consistent nighttime routine helps signal your body that it’s time to rest. Calming activities like reading, journaling or taking a warm bath might do the trick.

A 10-minute soak or shower in water around 104 Fahrenheit at least an hour before bed lowers your core temperature faster, signaling to the body that it’s time to shut down. Avoid screens during this time. The blue light from phones can make it harder to fall asleep.

3. Create a Relaxing Sleep Environment

Your bedroom should be your sanctuary. Promote relaxation by keeping it cool, quiet and clutter-free. The National Sleep Foundation recommends a temperature between 60 and 67 degrees Fahrenheit for optimal sleep.

Invest in quality bedding and pillows to ensure comfort. Consider blackout curtains or a white noise machine if your room gets bright early in the morning or noisy at night. If you have trouble with neck pain or can’t get comfortable, try to replace your pillows every couple of years to ensure that they are supportive and clean. Even a small change like that can make a huge difference.

4. Get Sunlight During the Day

Spending time in natural light can improve your sleep-wake cycle by reinforcing your body’s circadian rhythm. Morning sunlight helps increase serotonin levels, a mood-enhancing chemical that converts to melatonin at night.

A well-lit environment during the day isn’t just beneficial for sleep, especially if you work from home. Getting less sunlight during the winter months is linked to lower energy levels and a dip in mood. This triggers seasonal affective disorder (SAD), a depressive condition known to diminish sleep quality. SAD affects around 5% of adults in the U.S.

Setting up a workspace near a sunny window or taking a short walk outside can make a significant difference. Aim for at least 30 minutes of sunlight exposure each morning to set yourself up for better sleep.

5. Delegate and Share the Load

It’s tempting to want to do it all, but overloading yourself is a precursor to burning out. Experiencing high levels of stress and burnout directly impacts your ability to fall and stay asleep.

Assigning kids age-appropriate responsibilities will lessen your workload and is one of the best opportunities to teach them valuable life skills. Don’t hesitate to delegate tasks to your partner or older kids or hire help for certain chores. Knowing you have support lets you focus on winding down earlier and getting the rest you need.

6. Limit Caffeine and Late-Night Snacking

As a busy mom, coffee may seem like the best lifeline, but too much caffeine late in the day can interfere with your sleep. Caffeine reaches its peak after 30 minutes, by which time it blocks adenosine, a chemical in your brain that promotes sleep.

Consider switching to herbal drinks like chamomile or peppermint tea in the afternoon and evening to avoid interference with your sleep. Similarly, avoid heavy or spicy meals close to bedtime, which can result in discomfort and restless nights.

7. Practice Mindfulness or Gentle Yoga

Stress is one of the biggest culprits of poor sleep. It’s easy for busy moms to feel overwhelmed. Mindfulness exercises before bed help you unwind and prepare for rest. Practices like deep breathing exercises improve sleep quality by lowering stress levels and calming the mind. You also learn to recognize and deal with insomnia-inducing thoughts to achieve quality shuteye.

Better Rest Is Possible

You deserve the energy and focus that comes with adequate sleep. Small adjustments to your habits and environment can help you get enough rest without compromising your busy schedule.

Taking care of your needs isn’t selfish — it’s how to be the best version of yourself.

0 Shares

Unlocking Potential: Mentoring Teen Girls to Thrive in All Aspects of Life

Posted on October 28, 2024 by Nikki Oden

Guest post written by Dr. Hannah Yang of Balanced Awakening

Want to write for us? Click here to check out our submission guidelines.

Navigating adolescence comes with its own set of unique challenges, particularly for teenage girls. These experiences, while potentially character-building, often bring significant stress and anxiety that can be overwhelming to handle alone.

Mentoring young women can be an enriching journey for both the mentor and the mentee. By helping young teens embrace their individuality and build essential life skills, mentors play an important role in helping their mentees realize their full potential while accepting their vulnerabilities.

However, being a successful mentor requires a deep understanding of the specific pressures faced by teenage girls. Knowing how to effectively support and steer them through these obstacles is crucial for their growth and development.

Understanding the Challenges Young Girls Face

Even though many adults can empathize with the difficulties of teenage years, understanding the unique challenges that today’s adolescents experience is a different story.

In an age dominated by social media and quickly advancing technology, teenage girls often find themselves surrounded by an unending barrage of social comparisons and pressures to meet certain standards.

Peer Pressure and Body Image Issues

While social media is an excellent medium for keeping in touch with loved ones and offers a space for individual expression and creativity, it also has its dangers, particularly for young girls.

Frequent use of these platforms may expose them to a variety of impractical expectations influenced by peers. Continuous exposure to these can lead to teenagers grappling with self-doubt, lowered self-esteem, and unhealthy concerns about their physical appearance.

Academic Expectations

The importance of a good education is well-recognized. However, the weight that academic expectations can have on young adults should not be overlooked.

In different cultures and communities, there’s an intense emphasis on educational achievement. This can particularly affect young girls, who may struggle with feelings of not being good enough if they don’t secure a spot in a top university or make higher grades.

Unfortunately, many of these academic pressures can create a cycle of unhealthy behaviors and thought processes. This can include skipping meals, not getting enough sleep, or experimenting with drugs that increase energy and focus but can lead to long-term physical and mental health issues.

Hormonal Changes

Every adolescent girl experiences the natural progression of hormonal fluctuations as they mature. This transition, while a normal part of development, can often feel intense for young girls who are navigating the complexities of their evolving physical and emotional states.

Young women also frequently encounter challenging societal expectations about how they should express their emotions. Some may feel like they need to consistently look happy or have an overwhelming willingness to please others, potentially at the cost of their own feelings.

This ongoing expectation can contribute to emotional distress and hinder the development of effective coping strategies.

Mental Health Stigmas

Youth today have to deal with lingering misconceptions and biases associated with mental well-being. Despite advancements in public openness and acceptance regarding mental health matters, there still remains a notable reluctance to seek assistance or to talk frankly about personal mental health challenges.

This reality can be especially tough for teenage girls, who may wrestle with feelings of humiliation or guilt concerning their mental health experiences. Consequently, numerous girls suffer with their difficulties quietly, without seeking anxiety therapy support or resources that could help them manage them.

Effective Strategies for Mentoring Teen Girls

Keeping in mind the various challenges and issues that teenage girls may face, mentors can apply several effective strategies when working with them to navigate them successfully:

Create a Supportive and Safe Environment

Creating an environment where teenage girls can freely express their emotions is paramount. Achieving this may not always be straightforward, but it is crucial for building a solid base of trust and mutual respect.

This process involves establishing an atmosphere of unconditional acceptance and understanding. Promote open communication and reassure the girls that they are in a secure space where their thoughts are listened to, validated, and respected.

Listen Actively

Active listening is more than just hearing words – it’s about understanding and empathizing with the speaker. When mentoring teen girls, make sure to give them your undivided attention. Avoid interrupting or passing judgment.

Instead, respond with empathy and understanding, showing genuine interest in their experiences and feelings. This will help them feel valued and that their age is not a barrier to expressing themselves.

Work on Building a Foundation of Trust

Trust is the cornerstone of any successful mentoring relationship. It can take time to build, but once established, it will strengthen your connection.

Be consistent, honest, and transparent in your interactions. Show that you can be relied upon and that you respect their privacy. Remember, trust is earned through actions, not just words.

Help to Develop Important Decision-Making Skills

Adolescence is an important time for honing decision-making skills. In your role as a mentor, you have a significant opportunity to influence this developmental stage.

Encourage teens to think analytically, thoroughly assess their choices, contemplate the repercussions, and make more informed decisions.

This could involve role-playing various scenarios, discussing the pros and cons of different decisions, or providing guidance when they’re facing difficult choices.

Play to Your Teen’s Strengths

It’s important never to use a one-size-fits-all approach when mentoring teen girls. Instead, focus on their individual strengths and weaknesses and develop strategies that work for them.

Some may excel in creative activities, while others thrive in more structured settings. Sometimes, a methodical approach like art therapy or journaling could be a powerful tool for self-expression and reflection. Whatever their strengths may be, find ways to incorporate them into your mentoring sessions to help build confidence and motivation.

Encourage Social Media Literacy and Self-Control

Knowing how to navigate online platforms safely is an essential skill for young individuals today. As a mentor, you have the opportunity to steer young women through the dangers of social media with experience and insight. Highlight the advantages and possible challenges they might encounter in these virtual environments.

Stress the value of thoughtful engagement – thinking before sharing, responding, or interacting at all times. Have conversations about the lasting effects that digital footprints might have, including the risks of cyberbullying and how things that end up online don’t always go away.

Exercise Problem-Solving Skills

As a mentor, a key goal is to nurture important problem-solving capabilities in your mentee. Instead of offering straight solutions, however, focus on steering them towards finding their own methods for tackling issues.

This process includes breaking down complex problems into simpler, more manageable parts. Encourage your mentee to approach potential solutions with creativity and to thoughtfully weigh the pros and cons of each possibility. Guide them to understand when it’s beneficial to ask for help or to take a moment to reassess their strategy for a better outcome.

Instill the Importance of Learning from Failures

Failure is frequently viewed in a negative light, associated with loss and disappointment. As a mentor, it’s vital to alter this perspective for your mentee, guiding them to understand that obstacles and setbacks are essential components of personal growth and progress.

It’s natural to be disheartened by setbacks, but reframing these experiences as opportunities for learning is vital. Encourage your mentee to think about what didn’t work and use this insight as a stepping stone for future attempts. Embracing this approach will not only build their resilience but also boost their confidence in facing future challenges.

Guide Your Mentee on How to Live a Happier and Healthier Life

Building resilience as a teenage girl isn’t something that happens overnight. It’s a gradual process that takes time and nurturing. However, by guiding your mentee and empowering her with the tools to build a healthy mindset, you can help set her up for future success in all aspects of her life.

Visionary and healthcare entrepreneur by passion, Licensed Psychologist by training, Dr. Hannah Yang loves creating new possibilities in the world of mental health and wellness. Dr. Yang established Balanced Awakening in 2015 as a niche psychotherapy practice for women. As Balanced Awakening flourishes in Chicago, and soon Miami, she also loves to tap into her passion for design and Feng Shui to create fabulous environments for herself, her team, and clients.

Sharing is caring! If you like this post, please click on one of the icons below to share it with a friend!

0 Shares

The Power of Authenticity

Posted on August 9, 2024 by Nikki Oden

Guest post written by Abby Calabrese

Want to write for us? Click here to check out our submission guidelines.

Being true to who you are can be one of the most powerful choices you make. Living authentically unlocks confidence, clarity and connection – not just for yourself, but for others around you too.

Yet authenticity is often easier said than done. The pressures of daily life, and what others might think of us, can gradually pull us away from our natural selves. Before we know it, we’ve become strangers even to ourselves.

That’s why taking small, deliberate steps toward authenticity is so important. Like any journey, it’s about progress, not perfection. So wherever you’re at – that’s exactly where you should begin.

Here are some baby steps you can take:

Notice when you’re staying silent to please others, rather than speaking your truth. Give yourself permission to share your authentic thoughts and feelings, even if they’re different.
Pay attention to how you’re spending your time and energy. Are you fulfilling obligations out of a sense of ‘should’ or because your heart is truly in it? Carve out space for the activities that are meaningful to you.
Examine your self-talk. Replace harsh internal criticism with compassion. Speak to yourself as you would a close friend struggling with the same challenges.
Set boundaries. Learn to say ‘no’ graciously when commitments won’t allow you to show up as your best self. Your time and energy are precious gifts – choose how they are shared wisely.

Taking these tiny steps, and many more, will add up over time to a journey of profound discovery – of your values, talents, purpose. And go easy on yourself! This isn’t easy but it’s worth it.

Here are some more examples to think over:

Be honest about your feelings in low-stakes situations, like sharing with a friend how their thoughtful gesture made you feel. Getting comfortable openly expressing emotions helps you tap into your authentic self.

Wear a new outfit, try a new hobby, or change your appearance in some small way just because it feels right to you, not to please others or fit any image. Authenticity starts from within.
Have an authentic conversation with someone close to you about a vulnerability or insecurity. Opening up, even a little, can help you better understand yourself and feel less alone.
Prioritize activities you find meaning in over checking items off a rigid to-do list just because you think you ‘should.’ Let purpose and passion, not obligations, guide your time.
Speak your truth respectfully when someone makes an insensitive remark rather than saying nothing. Confronting situations on your terms helps assert your authentic self.
Decline an invitation or request gracefully if it doesn’t align with your values or allow you to show up as your best self. Small acts of setting boundaries are big for authenticity.
Celebrate natural traits or quirks about yourself that make you uniquely you. Loving yourself exactly as you are lays the foundation for living authentically.

It doesn’t have to be huge steps to see the impact. Give it a shot!

Abby Calabrese is a widely regarded speaker, expert consultant, and strategist for high-achieving female professionals. Throughout her career, she has flourished in her roles from the finance industry to high-pressure startups, interfacing with Fortune 500 companies, and working alongside a Celebrity TV Personality as the Chief Operating Officer of his investment company. From her insights and experience learned along the way, Abby has developed a proprietary model that helps guide women through creating more sustainable solutions for avoiding burnout and living life on their own terms. Visit her website to learn more.

0 Shares

Creating a Mental Health Routine: Daily Practices for Moms

Posted on July 30, 2024 by Nikki Oden

Guest post written by Dr. Mary Bran

Want to write for us? Click here to check out our submission guidelines.

Being a mom is a rewarding but demanding job. From managing the household to caring for children, moms often feel overwhelmed and stressed. Maintaining mental health is crucial for moms to handle daily challenges and enjoy their lives. However, many moms neglect their mental well-being, focusing instead on the needs of their families. Creating a daily mental health routine can help moms care for themselves while still being there for their loved ones. This article will outline simple daily practices that can support moms in maintaining their mental health, starting with a positive morning routine, midday practices to manage stress, and an effective evening routine for a good night’s sleep.

Morning Routine

Starting the day with a positive mindset can set the tone for the rest of the day. Here are some practices that can help moms begin their day on the right foot:

Mindful Waking and Stretching: Instead of jumping out of bed and rushing into the day’s tasks, take a few moments to wake up mindfully. Stretch your body gently, focusing on how each part feels. This can help you become more aware of your body and start the day calmly.
Morning Meditation or Deep Breathing Exercises: Spend a few minutes meditating or doing deep breathing exercises. This can help clear your mind and reduce any anxiety you might feel about the day’s responsibilities. Simply sit in a comfortable position, close your eyes, and take slow, deep breaths. Focus on your breathing and let go of any distracting thoughts.
Setting Daily Intentions or Goals: Before diving into your tasks, take a moment to set some intentions or goals for the day. These don’t have to be major achievements; they can be simple things like “I will take a short walk today” or “I will spend quality time with my kids.” Setting intentions can give you a sense of purpose and direction, helping you stay focused and positive throughout the day.
Nutritious Breakfast for Energy and Mental Clarity: Eating a healthy breakfast is essential for maintaining energy and mental clarity. Choose foods that are rich in nutrients, such as fruits, whole grains, and proteins. Avoid sugary cereals or pastries, as they can cause energy crashes later in the day. A balanced breakfast can help you feel more alert and ready to tackle your tasks.

Midday Practices

As the day progresses, it’s important to manage stress and maintain focus. Here are some practices to help you stay on track:

Short Breaks for Relaxation and Mindfulness: Taking short breaks throughout the day can help you relax and recharge. Spend a few minutes away from your tasks, practicing mindfulness or simply resting. Close your eyes, take deep breaths, and let go of any stress or tension. These breaks can help you stay calm and focused, making you more productive in the long run.
Physical Activity or Quick Exercise Routines: Incorporating physical activity into your day can boost your mood and energy levels. Even a short walk around the block or a quick exercise routine can make a big difference. Physical activity releases endorphins, which are natural mood lifters. Find an activity you enjoy and make it a part of your daily routine.
Healthy Lunch and Hydration: Eating a healthy lunch and staying hydrated are crucial for maintaining energy and focus. Choose a balanced meal with plenty of vegetables, lean proteins, and whole grains. Drink plenty of water throughout the day to stay hydrated. Avoid heavy, greasy foods that can make you feel sluggish and tired.
Gratitude Journaling or Positive Affirmations: Take a few moments during the day to practice gratitude or positive affirmations. Write down things you are grateful for or repeat positive statements to yourself. This can help shift your focus from stress and negativity to positivity and appreciation. Gratitude journaling and affirmations can boost your mood and help you stay motivated.

Evening Routine

Continuing with an effective evening routine, here are the remaining practices to help you wind down and prepare for a restful night’s sleep:

Reflective Journaling or Family Discussions: Spending time to reflect on your day can be very therapeutic. Writing in a journal about your thoughts, feelings, and experiences helps you process your day. If you prefer, you can have discussions with your family about what happened during the day. This not only helps you unwind but also strengthens family bonds. Sharing your day’s highlights and challenges can make you feel supported and connected.
Light Stretching or Yoga: Incorporating light stretching or yoga into your evening routine can help your body relax and prepare for sleep. Gentle movements and deep breathing can release any tension or stress accumulated during the day. This practice can also improve flexibility and overall well-being. Even a short session of 10-15 minutes can make a significant difference in how relaxed you feel before bed.
Limiting Screen Time Before Bed: Reducing screen time before bed is crucial for better sleep quality. The blue light emitted by phones, tablets, and computers can interfere with your body’s natural sleep-wake cycle. Try to turn off electronic devices at least an hour before bedtime. Instead, engage in calming activities like reading a book, listening to soft music, or practicing relaxation techniques. This will help your mind to wind down and prepare for sleep.
Creating a Calming Bedtime Ritual: Establishing a calming bedtime ritual signals to your body that it’s time to sleep. This can include activities such as taking a warm bath, reading a soothing book, or listening to relaxing music. A consistent routine helps your body recognize when it’s time to wind down, making it easier to fall asleep. These rituals create a peaceful transition from the day’s activities to a restful night.
Ensuring a Comfortable Sleep Environment: Your sleep environment plays a significant role in the quality of your sleep. Make sure your bedroom is quiet, dark, and cool. Invest in a comfortable and firm mattress that supports your body and enhances your sleep quality. Comfortable bedding and pillows also contribute to a restful night. Keep the room tidy and free from distractions to create a serene atmosphere conducive to sleep.

Creating a daily mental health routine is essential for moms to maintain their well-being and handle the challenges of motherhood. By starting the day with a positive morning routine, managing stress with midday practices, and winding down with an effective evening routine, moms can take care of their mental health. Mindful walking, meditation, setting daily goals, and a nutritious breakfast can set a positive tone for the day. Short breaks, physical activity, a healthy lunch, and gratitude journaling can help manage stress and maintain focus throughout the day. Reflective journaling, light stretching, limiting screen time, creating a calming bedtime ritual, and ensuring a comfortable sleep environment can help moms unwind and prepare for a restful night’s sleep.

Taking care of mental health is not a luxury but a necessity, especially for moms who juggle multiple responsibilities. By incorporating these simple daily practices into their routine, moms can improve their mental well-being, making them better equipped to handle the demands of motherhood. Remember, a healthy mom is a happy mom, and taking care of yourself is the best way to take care of your family.

Dr. Mary Bran is a Clinical Psychologist and Researcher dedicated to educating people about human behavior and mental illnesses. As the co-founder and owner of Sleep Advisory, Mary combines her expertise in psychology with her passion for sleep health, providing valuable insights into the importance of quality sleep and effective sleep solutions. With years of experience and extensive research, Mary is committed to raising awareness about mental health needs and supporting individuals in achieving better sleep and overall well-being.

0 Shares

Warning Signs of Burnout You Shouldn’t Ignore

Posted on June 27, 2024 by Nikki Oden

Guest post written by Abby Calabrese

Want to write for us? Click here to check out our submission guidelines.

What are the signs that you’re headed towards burnout? For busy professionals and/or busy moms, it’s easy to just keep running and not realize when burnout is creeping up. It is so important to be in tune with ourselves and understand the signs of when you’re nearing burnout.

Some of the major signs that I’ve noticed whenever burnout creeps up are feeling exhausted all the time, even if you got a good night’s sleep. Also, you might notice that you’re getting sick more often. Illnesses that you might’ve been able to bypass before are now leaving you in bed for multiple days due to a weakened immune system. You might notice that you’re relying heavily on coffee or other caffeinated substances just to get you through the day. For some people, impending burnout means they’re finding it hard to focus and be productive during the day, whether that’s at work or home. You might notice that you’re being too hard on yourself and there’s a lot of self-criticism going on.

You might also see that you’re pulling away from those activities that you know make you feel better. You’re convincing yourself that you don’t have time for some of the self-care hobbies that restore you.

If several of these key signs resonate with you, it is an indication that you’re going to need to lighten or delegate out some of your workload. It’s just not sustainable or healthy when these signs are popping up, month after month.

So now what? We identified some of the key signs that burnout is approaching, but even more importantly, what do we do about it?

A big theme here is going to be boundaries. Learning to get comfortable with saying “no” to tasks or obligations that are not essential. Another one is going to be delegating. I have struggled with this in the past but it is critical to learn how to delegate some of the tasks that don’t necessarily need your personal touch involved. That leads to the next solution for burnout, which is accepting “good enough.” It might not be exactly how you’d handle it, and it might not have your touch on it. Still, if it’s good enough, that’s going to give you back time for self-care and for things that are going to restore you and overall leave you rested, a productive, better version of yourself, and allow you to start enjoying this amazing life you built.

This is going to take action on your part. You are going to have to go through and evaluate the things that are on your plate to see what you can delegate. There will be some tasks that just don’t make the cut. You will narrow down which ones are essential and that will be where you spend your time.

With the freed-up space on your calendar, slide your self-care items in that spot! Schedule it, add it to your calendar, make it part of your day-to-day, and I think you’re going to notice an AMAZING difference.

Sharing is caring! If you like this post, please click on one of the icons below to share it with a friend!

0 Shares

Supermoms Need Therapy Too

Posted on April 8, 2024 by Nikki Oden

Wanna be friends? Click here to have Your Ideal Mom Life posts delivered directly to your inbox!

I appreciate truth bombs. Let’s just call things what they are. Let’s put out in the open what most people want to sweep under the rug. One such truth bomb that I, as a super high achiever, have come to understand is this:

Having goals kind of sucks sometimes.

I know that sounds counterintuitive and goes against everything I normally preach. But it’s also true. And I want to talk about it.

I’ll concede from the outset that nothing I’ve accomplished in my life would have been possible without goals. There’s no way I would have graduated first in my class from law school, or published a book, or started this podcast. I wouldn’t have married the man of my dreams after marrying the wrong guy first, and gone on to give birth to two of the best humans on this planet.

None of my success has been by accident. I don’t believe in luck. I believe in setting and crushing goals, again and again.

But being a goal crusher has a dark side.

Often, high achievers tie their identities to their performance. Some of us have a little voice that says incredibly rude things to us when we “fail.” Oh, you didn’t win the match/get the promotion/receive an offer of representation from the agent? You must be worthless.

And when I say “some” of us, I mean me.

Thus far in my forty-three years, I’ve learned how to deal with that voice. I’ve become quite adept at righting the ship and taking responsibility for my second thought, even if the first was some uncontrollable vitriolic garbage from the You Can’t Monster.

But sometimes, I can’t.

Sometimes, the first thought feels like the truth, and I find myself wishing I didn’t even have goals. I regret pushing myself outside my comfort zone and stretching myself to grow, because when it’s hard—when it’s not happening, when it feels like all I do is fall short—it sucks.

Do you ever feel that way too?

I recently found myself in this situation, and sheesh. It. Was. A. Doozie. It lasted for several days, and it felt different from the other times my You Can’t Monster has reared her head. For a minute there, I wasn’t sure I was going to make it out of her nasty clutches.

Now, you know that I believe in fully experiencing all emotions, especially rage, sadness, and frustration, which I talked about in detail in Episode 130. Stuffing our emotions down because we’ve labeled them “bad” or “negative,” or because we’ve told ourselves we “shouldn’t” be feeling them, is only what we should do if we wanna be that lady who loses her shit in carline or at the grocery store because someone looked at her the wrong way. (Hint: you do not want to be that lady.)

Stuffed emotion is coming out whether you want it to or not, girlfriend. Might as well expel it fully when it’s fresh and raw, and on your terms.

In my case, I experienced the emotion by letting the so-called “negative” thoughts run rampant. I allowed the You Can’t Monster to tell me that I suck, I’m worthless, I don’t add any value to this Earth. (Important note: if you try this, understand that I’m not telling you to believe those thoughts; just let them run.)

It will not feel good. You’ll want to make it stop by doing what so many other coaches say to do, which is to “replace” the negative thought with a positive one. (Right. As if that actually works.) I say, don’t even try. That exercise is ineffective, and at its core, is a form of stuffing by ignoring. There is a better way.

Let the vitriol spew.

Because very quickly, your You Can’t Monster is going to say something so ridiculously untrue that even in the depths of your spiral, you will hear a record scratch in your head. For me, after a few minutes of naming all the ways in which I’m not good enough and should stop trying, it was, “And why even bother eating healthy and working out? You’re going to die of something.” That one silly thought made me stop and think, “OK, well now you’re just being ridiculous.” And just like that: the rip current abruptly ended and I was free to swim back to shore.

But here’s where, until seeking the help of a therapist, I had previously been getting stuck. I was expressing the emotion, sure, but I still had no idea why I was getting to that point in the first place.

Understanding that the root of my tantrums is an underlying belief that I must win or succeed to be enough, my therapist helped me realize that all success is error-driven. The only way to figure out how to do something you’ve never done—or achieve something you’ve never achieved—is to do it the wrong way first. That attempt will give you information (data) that informs your next attempt. You try a different way the next time, repeating that process until you get it right.

My therapist helped me see that all errors or mistakes are merely data points. They are opportunities for learning. That’s it. There is no winning or losing. There is no success or failure. There is only learning.

And you know what, mama? You and I are excellent at learning.

Being a mom is nothing if not a constant state of learning how to nurture, protect, and guide other humans. If we learned how to sleep train a newborn and how to get a toddler to pee in the toilet, we can learn anything.

What if we just looked at all challenges in life from that perspective? Could you, from a place of deep curiosity and gratitude for new information, view all your future errors as mere data points? Could your second thought (after you forgive yourself for first calling yourself a dummy when you mess up) be, Thank you for the data point. Thank you for this opportunity to learn. Could you do that?

Um, duh. Of course you could.

So let’s start doing it. Let’s start viewing every endeavor as an experiment. Even this paradigm shift we’re discussing at this moment can simply be an experiment, during which we will learn how to respond to the errors and mistakes we make.

Y’all, this one therapy session has changed my entire outlook on life.

Instead of viewing my big, hairy, audacious goals as something to either achieve or fail to achieve, I now see them as a means by which to learn big, exciting things.

Right now, I’m not failing at getting my novel published, or sucking at winning tennis matches. No way. I am learning how to write a New York Times Bestseller. I am learning how to be a more consistent tennis player.

And learning is so fun. Isn’t it amazing what a little therapy can do?

Listen to this post on the Love Your Mom Life podcast!

Nikki Oden

Sharing is caring! If you like this post, please click on one of the icons below to share it with a friend!

0 Shares