Use these tips to unlock and embrace the power to schmooze

NPR Guest Andee Tagle, Byline

To listen to the program:

MICHEL MARTIN, HOST: Switching gears now. You know that old saying – it’s not about what you know, it’s who you know? Now, that seems decent advice as we all try to navigate yet another moment of economic uncertainty. But professional networking is a chore for a lot of people. It can feel inauthentic or opportunistic if you have a job or intimidating and inaccessible if you don’t. And that’s true for a lot of people, whether it’s in-person or online. So, what’s the key to embracing and unlocking the power to schmooze, perhaps more give and less take? Life Kit’s Andee Tagle has more.

ANDEE TAGLE, BYLINE: Robbie Samuels says networking is like giving people rides to the airport. Stay with me. Samuels is a Philadelphia-based virtual design event consultant and a recognized networking expert by the likes of Forbes and the Harvard Business Review. He says the key to networking is to approach it not with that familiar mindset of what you need, but rather what you can offer.

ROBBIE SAMUELS: If you become known as a person who’s always giving rides to the airport, the day you need one, you’re going to get a ride. So I think for me, it’s like I want to be seen as that giver. And I’m most likely to want to give to others who give as well. That’s how I’m thinking about networking. It’s like really broadening the pot of what we all can tap into.

TAGLE: Giving begets giving. And like your monthly insurance premium, Samuels says investing a little time into your professional network on a regular basis can ensure you’re covered when you need it the most. Simply put, networking is relationship building.

SAMUELS: Relationships are the answer to any business or life challenge. So any time we need something, I don’t think, who am I going to pay? I think, who do I know that would know something about this?

TAGLE: We put a lot of pressure on our career-based connections, but think about the ease with which you grow the other relationships in your life – asking after your neighbor’s banana nut bread recipe, attending your nephew’s school play or sending that check-in text to make sure your girlfriend got home OK. Professional networks are built this same way, just time and care.

SAMUELS: Repeat exposure is what builds the relationship.

TAGLE: OK. But how do you even build a network to begin with? First, follow your interests.

SAMUELS: Looking for organizations that host weekly and monthly activities that attract the kind of people you enjoy being around.

TAGLE: When you’ve found that posse and you’re angling to go to your first mixer, make sure you have goals in mind first. Are you looking for a job right this second, or do you just want to know what potential is out there for the future? Could you use a collaborator on your new project?

SAMUELS: The effort up front before you leave the house of doing that kind of planning and strategy work is what will make it more successful.

TAGLE: Then, when you get there, resist the urge to just collect as many business cards as you can.

SAMUELS: It’s not about volume, and it’s not about extrovert versus introvert. It’s about being thoughtful about what you’re trying to achieve in that moment.

TAGLE: And don’t forget to be authentic in your approach.

SAMUELS: Because if they hire you and you were playing acting as somebody else, it’s not going to be the job for you.

TAGLE: Samuels’ mantra for networking success is to show up and add value in every space you enter, whether you’re brand new to the job market or the seniorest (ph) of senior supervisors.

SAMUELS: You get to think really broadly about what that looks like. One of my favorite things do online to stand out is to be a person who shares resources in the chat. If a speaker mentions a book or a website or a TEDx, I will go and find the link and put a thoughtful comment into chat with the name of the book and the link to the book, super simple and a great way to, again, offer value and sort of rise up from the crowd in a really nice way.

TAGLE: And this practice of openness and generosity can be applied in lots of social situations, says Samuels, not just professional spaces.

SAMUELS: So if you’re at the DMV, and you had an interesting conversation with someone while you’re sitting there for 3 hours, that’s networking.

TAGLE: The DMV, really?

SAMUELS: Why not? You know, like, if you mind your own business all the time and have blinders on, you’ll miss opportunities when they are right in front of you.

TAGLE: For NPR’s Life Kit, I’m Andee Tagle.

MARTIN: This is NPR News.

5 Ways To Make Your LinkedIn Profile Pop In 2022

Written by Ashley Stahl

It’s a new year…and already whizzing by as we’re moving through the shortest month on the calendar! 

Now is a great time to give your LinkedIn profile a facelift. In fact, more than 95% of recruiters search LinkedIn to find candidates to present to their clients. LinkedIn is also the largest professional network in the world with nearly 800 million members. 

At a minimum, your profile should include a quality photograph, LinkedIn summary, work history, and education. But there are definitely some tricks to getting noticed on LinkedIn. Here are some LinkedIn hacks to put your best foot forward. 

1. The photograph. In a survey by Passport-Photo Online, over 80% of recruiters said a LinkedIn photo was an important ranking factor and 8 out of 10 agreed a candidate’s LinkedIn profile picture was used as a way to get to know the person better.  Even though respondents agreed 82% of the time that you should not judge a book by its cover, it happens. Job seekers can get rejected for their LinkedIn profile pic – as much as 70% of the time. 

Your photograph is your first impression online. It needs to be professional yet show your personality. If you work from home in your pjs, that’s not going to be a good look. But if a power suit is not your bag, don’t wear one in your LinkedIn photo. Here’s some quick tips: 

  • You need to appear approachable. 
  • Make sure your face is clearly visible. 
  • Wear your usual attire (not the pjs or the power suit).
  • And, under no circumstances should you have someone else in your photo!

Pro tip: Using your mobile device, create a 30-second video to add to your profile pic. Use this to show off your personality – in a professional way. You can shoot the video outside or in your office. Just be sure you mitigate distractions.

2. The LinkedIn headline. This is arguably one of the MOST important parts of your LinkedIn profile. It’s that 120-character description directly under your name. The summary shows up on your profile page, but it also appears every time you engage on LinkedIn. Be specific. List hard skills and job titles. Use keywords for the position you want. 

Pro tip: You can now add a short audio introduction. You need to use your mobile device to add the audio intro. Select the pencil to edit your profile. Where it asks you for your name pronunciation, record your intro. You have 10 seconds. Say hi, tell people what you do, and ask them to connect. 

3. The LinkedIn summary (about). Don’t skip this section. If you need help, hire a writer but include a summary. The summary section offers a lot of freedom but here’s a surefire 8 paragraph formula to standout according to LinkedIn expert Mindi Rosser. 

  1. Ask a question based or make a bold statement that entices the reader to continue. 
  2. Show your target you have the solution to fix their problem. 
  3. Showcase the depth of your experience. 
  4. Elaborate on your areas of expertise by providing tangible examples. 
  5. Talk about your superpower. 
  6. Publicize your accomplishments and accolades. 
  7. Tell them why you’re passionate about your work. 
  8. Give them a call to action. 

Pro tip: Write this section for the position you want. Show career progression. Use keywords commonly found in job descriptions of the jobs you want to have. 

4. Your work experience and education. This part is your LinkedIn “resume.” If the company is not well known, include a brief summary of what the company does, list your job title and bullet points highlighting your responsibilities. This is a great place to add keywords. Since LinkedIn doesn’t have a robust “keyboard,” use this hack: type one hyphen followed by the greater than sign on your keyboard to form an arrow to use as a bullet. Show career progression but keep it to 3 or 4 main points. 

Unfortunately, ageism is real. When listing your education, you’re not required to put dates. So, if you graduated from college in the 1990s, skip the dates! Include position-relevant certification courses in your education section.

Pro tip: Use company and school names. When you do, a thumbnail image will appear on your profile. Not a biggie but aesthetically it looks nicer – and, unfortunately, books are judged by their covers.

5. Once you have your profile up, go through it once more to add the right keywords. Recruiters begin with a keyword search to find viable candidates. Do a quick job search for positions you want. Identify keywords by reading the job requirements. Include hard skills and soft skills – only if you have those in your repertoire. This is also a great way to see if you need to upskill to make yourself more marketable. 

Be honest and authentic. If you have the skills, don’t be timid – show off but do so authentically, not in a hot-headed manner. Always include the basics including the best way to reach you. Customize your URL to your name: Finally, engage on LinkedIn.


By Narendra Edara in Marketing, SEO

In the last few years, improving online presence has become a required component of every business. The corona pandemic crisis has proved the strength of online presence, with most sectors such as medical, educational, apparel, food, and so on shifting to online sales. As a result, the owners of businesses are the most profitable.

An excellent internet presence will result in more business leads, sales, and branding for a small cost and no time commitment. As a result, both startups and established companies are looking to hire digital marketing experts to help them grow their online presence.

The goal is to establish a presence on the internet. We need many strategic initiatives and a lot of attention and energy to move forward. This article will look at 9 Ways to Improve Your Online Presence.


1. Maintain A Well-Optimized Website

A website serves as a home for your company and brand in terms of marketing. Whatever promotions we run across numerous platforms will eventually take consumers to your website. They may buy your products, tools, and apps or use your services for their enterprises or where we divert users to buy your products, tools, and apps or use your services for their businesses.

We need to design websites with an excellent user-friendly architecture in which users can easily understand and feel more interactive with relevant information and infographics. A good SEO analyst will help your website improve the page relevance and loading times and ensure that the website is more compatible for use on all devices like desktops, mobiles, and tablets. The main goal of SEO specialists is to optimize your website and get a listing at the top of search engines, which will facilitate more visitors to your website when users search for relevant services.

2. Have A Listing On Google My Business

GMB (Google My Business) is a place where we can list your business locally, which triggers showing your website on top of search engines when people in your location search for terms using “services near me,” “services in Madhapur,” etc.,

GMB will also provide you with features to showcase a Google road map for reaching your business location, service timings, images of your company or shops, a description of your business, and a call to action. More than that, GMB is also a place where customers can give their reviews regarding your business.

3. Use Strategic SEO For Your Website

A company’s online presence will be lacking without SEO optimization. Because it gets your website at the top of search engines by utilizing all strategic SEO variables, SEO plays a significant part in producing organic traffic that lasts for a more extended period. This is how SEO helps your business grow.

4. List Your Business In Local Directories

Local business directory listings are a unique platform where your targeted audiences are already looking for your services. It’s also a place for your customers to leave feedback about your business, which will boost trust and credibility in your services. Listing your business across multiple platforms will enhance your brand’s value.

Note: We have to list our business according to the niche directories available.

For example 

  • Software companies should have a listing under sites like Glassdoor, which was a niche directory.
  • Travel services should have a listing under sites like TripAdvisor, a niche directory.

5. Make Good Use Of Social Media Platforms

Social media platforms are one of the most effective ways to reach and engage your target audiences. Regular social media posting boosts your online visibility and the value of your brand. Post only high-quality information and photographs, and stay attentive to your visitors and consumers on these social media platforms. It’s also good to hire someone to frequently watch your social media outlets.

6. Create A Strategy For Building A Qualified Email List And Automate The Emails

Email marketing has the potential to build a quality pipeline for sales. When you have quality data/subscribers, your job is to regularly communicate your brand to inject your brand into the customers’ minds. Brand communication plays a vital role in attracting new subscribers and existing customers. Many automation tools make this job easy, but choosing the right email marketing tool is essential. We can customize individual email or account-based emails for customers. We can also get the right customer by sending/scheduling your email at the right time and place.

Note: The problematic issue with these emails is that users leave a negative impression by sending mass emails, calling for the need to increase our subscriber base.

7. Encourage Clients To Post Reviews Online

Have you ever noticed that when you need to buy something online, you will look at two or more platforms and buy the product with the most reviews? Even if the product is the same across multiple online platforms, we choose the most reviews. Customer reviews have attracted this degree of attention.

Here are a few tips for encouraging customers to write reviews

  • Create profiles on a variety of review sites.
  • Ask your customers politely.
  • Make it simple for users to submit feedback.
  • Give a reply to those who have given reviews and engage
  • Generate review request emails to your customers

8) Monitor And Evaluate Your Online Presence Regularly

Monitor your online presence periodically and spot the demerits like negative reviews, nasty comments, and copyright issues before they become a problem for your online reputation.

Also, check the insights of social channels, Google Analytics, and Google Search Console and plan the ways to improve their maximum reachability.

9) Keep An Eye On Your Competitors

Last but not least, we may not implement the right strategy all the time. If our approach doesn’t work, we have to keep a look at our top competitors and change our game plan. Doing this practice does not mean we are implementing or copying their strategy; we are making ideas for a better reach where we may cross those competitors.

We must evaluate a few factors from our competitors like

  • Presence on Social Media
  • Positioning of Keywords
  • Popular business listings
  • Paid Promotion


By Sarah Kuta
Reviewed by Emily Gonzalez, ND for Scientific Accuracy

Exercising can sometimes feel like an exclusive club, accessible only to people who are already super fit. But no matter where you are on your fitness journey, you too can experience joy while moving your body, getting your heart rate up and working toward your health and wellness goals.

If the thought of working out conjures up images of a muscled Arnold Schwarzenegger lifting ultra-heavy weights in a spartan-style gym, think again. Working out can be whatever you want it to be—it doesn’t have to be restricted to the weight room or a boring treadmill. In fact, you can work out anywhere, at any time. (Yes, the park, your office stairwell and your kitchen all count.)

So, what are some fun ways to exercise that don’t involve a gym membership? If you’re in need of a little inspiration for your next calorie-burning routine, we’ve got a challenging (but enjoyable) list of exercise activities that just might tempt you to jump off the couch—before you get to No. 23!


We all know we should exercise—along with drinking plenty of water, getting a full night’s sleep, eating fresh, whole foods and using a nutritional supplement for extra support. But how exactly does exercise impact us?

Researchers have spent a lot of time studying this question. Exercise has numerous science-backed benefits—and some of them might even surprise you:

  • Working out can extend your lifespan, help stave off cardiovascular diseases and lower your risk of diabetes.[1]
  • Physical activity can help fight the effects of aging, while keeping your immune system vibrant and healthy, too.[2][3]
  • Regular movement can help strengthen your bones and help you feel more energized and less fatigued.[4][5] (And who doesn’t want that?)
  • Exercise can provide positive benefits to your mental health and sharpness, as it can help lower your risk of depression and work to reduce your risk of Alzheimer’s disease and dementia.[6][7]

There may be tons of different ways to exercise, but it’s helpful to keep in mind that they all add up to the same physical and mental health benefits. As long as you’re moving your body, you’re on the right track.


Exercise can be intimidating, especially if you’re just starting out or you’re jumping back in after a long break. Your brain can conjure up so many reasons why you shouldn’t exercise—it’s hard, you’re stressed out from work, you’ll get sweaty, you’ll get tired too quickly, people will laugh at you if you do it wrong, you don’t have time, the gym is only for bodybuilders and extreme athletes, it’s boring, the gym is expensive, you don’t have the right shoes or clothing…the list goes on and on.

Sure, some of these reasons are totally valid—exercise is challenging, which is why it helps you get stronger. But, on the flip side, you can learn how to make working out fun, so long as you find the activity that’s right for you.


So, how do you find fun exercises or activities that actually make you excited about working out? You have to be willing to think outside the box a bit.

Below, we’ve rounded up some of our favorite fun ways to exercise for inspiration. Be sure to bookmark this list of exercise activities for the next time you’re feeling unmotivated or bored with your current routine!


As you cruise along the sidewalk in your rollerblades or roller skates—with the wind in your hair and a smile on your face—you won’t even notice that you’re technically exercising. Stop by a local thrift shop or used sporting goods retailer to find a pair in your size, then… Just. Start. Skating. Grab a helmet and some elbow and knee pads while you’re at it, too. Better to be safe than sorry, right?


Hiking can be whatever you want—a super steep and rocky climb, or a mellow saunter along a mostly flat trail. The important thing is: You’re outside, enjoying nature and moving your body. Download apps like AllTrails or TrailLink to find scenic hiking trails in your area.


Swinging a baseball bat is no easy feat. But, spending a whole 30 minutes or an hour at a batting cage is a seriously good workout—and tons of fun!


When winter rolls around, it can totally zap your motivation to work out. But instead of grumbling about the cold, snowy weather, why not enjoy it with fun exercises like cross-country skiing? If you’re not quite sold on the investment, rent a pair of skis or find some at your local used sporting goods store, then enjoy the simplicity of gliding across the snow. Many local parks allow residents to cross-country ski after big snowstorms in the winter, or you can research designated local cross-country areas.

Pro tip: This low-impact activity can actually help you boost your endurance and strength—without doing a number on your joints.


Even on a calm lake, paddling a kayak is a great workout. You’ll engage your core, your arms and your legs as you propel yourself through the water and stabilize the vessel while you move. Plus, you’ll get a chance to enjoy nature, which also benefits your physical and mental health.


When the snow is too deep for hiking boots, strap on a pair of snowshoes and hit the trail. This peaceful activity is just like walking through the woods, except you’re able to stay on top of the snow—rather than sinking into it. Go at your own pace, and be sure to stop to enjoy the sparkling winter scenery every now and then.


Standup paddleboarding is at the top of the fun workouts list in its own right. But throw in a few yoga poses, and it becomes a full-blown physical challenge. You can research a few poses online before you hit the water, or consider signing up for a local paddleboard yoga class. You’ll be surprised at how much you use your core and all those little stabilizer muscles throughout your body to stay upright as you move through your flow!


Even if you live in a region with a super-flat landscape, you can still get vertical—and work up a serious sweat—by visiting a local climbing gym. Choose between top-rope climbing, which allows you to climb higher on the wall since you’re secured with ropes and a harness, and bouldering, which is done closer to the padded flooring and doesn’t involve ropes. If you’re up for the challenge, consider booking a rock climbing lesson or tour outdoors, too.


Even if you’re not the most coordinated person on the planet, signing up for a dance class or a dance lesson will help you move your body without realizing that you’re exercising. Whether you’re into hip-hop, tango, two-step, shuffling or some other style of dance altogether, you’re sure to find tons of studios, clubs and ballrooms offering lessons and classes near you.

Pro tip: Too nervous to dance in public? Crank up your favorite playlist at home and dance your heart out in the kitchen!


Remember those days in gym class when everyone tried to master double-unders? You can bring back some of that childhood nostalgia and get your heart pumping by jumping rope. Head to your backyard or set up in a room in your house with a tall ceiling, then crank some upbeat music and jump away. It’s harder than it looks, but it’s seriously fun.


Check out the website of your city or county recreation department to find team sports leagues near you. Whether you’ve always wanted to try playing kickball or you hope to dust off your old volleyball from high school, there are tons of options when it comes to rec league sports. With games regularly held on weeknights, you’ll be able to exercise and meet new people from your community—while still keeping your Saturdays and Sundays free.

Here’s a list of sports to consider if you want to make exercise fun:

  • Basketball
  • Baseball
  • Soccer
  • Rugby
  • Volleyball
  • Pickleball
  • Softball
  • Kickball


You don’t have to be Lance Armstrong to have fun—and get in a good workout—while riding your bike. And don’t worry about buying a special cycling kit or shoes. Simply lace up your sneakers, put on your helmet (safety first!), grab a water bottle and start riding. Pedal at a leisurely pace for as long as you feel like riding, or challenge yourself with a few mini-sprints or uphill climbs. If riding outside doesn’t work for you, consider trying out an indoor cycling class.


Trampoline fitness, also known as rebounding, is a fun and unique workout trend that involves hopping on your own mini trampoline while following the movements shown by an instructor. Don’t be fooled: These classes are tough! They’re high-energy, paired with fun music and lots of other people around having a good time. You can find these classes at gyms and workout studios near you. In fact, trampolining has been shown to ensure positive effects on overall health.[8]

Pro tip: Have a bit of extra space at home? Purchase your own personal rebounder, learn a few basic moves and let your body take the lead—no gym necessary. Plus, there are tons of virtual trampoline fitness classes you can stream from home or your backyard.


When was the last time you played like a kid? Head to your local park, then go wild on the playground—swing from the monkey bars, go down the slide, play tag with a friend, run up and down the stairs. You won’t even notice that you’re working out while smiling from ear to ear.


Does hiking or walking feel unengaging to you? As far as different workout ideas go, birding is definitely one to consider. This low-impact activity will help you get moving on a mission while searching for birds. Simply keep your eyes and ears open as you walk, looking up at the sky and down into bushes and shrubs. If you see or hear a bird, stop for a few moments to observe and listen to it. Enhance your engagement by downloading apps like Merlin Bird ID on your phone, or bring along a notebook for writing down or drawing pictures of the birds you see.


If jogging isn’t your thing, consider power walking, instead. This fun exercise strikes the perfect balance between taking a leisurely stroll and going for a run. Simply walk quickly, pumping your arms naturally as you go. Power walking can be a great activity to do with a friend or while listening to an audiobook!


Working out alone can be boring and unmotivating. However, joining a group of people can make exercising feel more like a party than an actual workout. The outdoor setting also feels more fun and lively—and presents some unique challenges—compared to working out in a gym. Search for free or low-cost group fitness classes held at your local park.

Pro tip: Staying hydrated is critical! Be sure to bring plenty of water, as well as bug spray and sunscreen so you can set yourself up for outdoor fitness success!


Though downhill skiing may seem like something you can only do while visiting the mountains, there are actually ski areas all over the country in some pretty surprising places. Some are outdoor, but others are actually indoor ski and snowboard facilities that use manmade snow. (What a time to be alive!) Skiing and snowboarding are great physical activities that test your endurance while helping you build strength in your legs, core and even your arms. If you’ve never gone skiing before, consider taking a lesson to help you feel more confident on the slopes—wherever you are!

Pro tip: Vibration training is a progressive recovery tool that can support your whole body following rigorous exercise like downhill skiing. No matter if you’re a first-time skier or a seasoned pro, it’s never a bad idea to think about recovery.


There’s a reason why experienced martial artists are in incredibly good shape. Martial arts like karate or jiu-jitsu are full-body workouts that engage both your body and your mind. Sign up for a fitness-focused martial arts class at your local rec center or join a special martial arts gym to get started with this discipline-dependent physical activity.


Try something totally different and sign up for a pole fitness class, which is a unique workout that combines pole dancing with exercise. You’ll strengthen your core, arms and legs as you try to balance on a metal pole connected to the ground and the ceiling. These fun exercise classes are great for inviting friends along, too.


Looking for a fresh and fun way to stay fit? Learn how to fly through the air or stabilize yourself in the folds of silk fabric by signing up for a trapeze, circus or aerial silks class. Ever tried tightrope-style slacklining? Not only is it a blast, but it can strengthen your core and lower body. These low-impact skills are challenging, yet engaging, and you’ll be sweating in no time—without really feeling like you’re exercising.


Whether you’re treading water in the deep end of your apartment pool while your kids play or you’re crushing a round of freestyle laps at your local recreation center, swimming is an awesome full-body workout that’s easy on your joints. Plus, it’s enjoyable exercise you can do year-round, thanks to indoor and outdoor pools. So, no using the weather as an excuse to get out of this one!


Book a tee time, grab a buddy and hit the green. Commit to getting those steps in by skipping out on the cart and walking the course. Don’t have time to play 18 holes? Buy a bucket of balls and spend an hour at the driving range. Lucky for you, these days, you can also incorporate fun physical activities like golf into your social life by visiting popular facilities like TopGolf.


As you can see, there are tons of unique fun exercise ideas to choose from. But, where to begin? Start with either fun physical activities you feel passionate about or unique workouts that immediately intrigue you. Consider renting equipment and taking a lesson before investing in your own gear and trying to learn on your own. An experienced instructor can help you understand how to use the equipment, as well as how to participate in the activity. You’ll likely have more fun if you take the time to learn about what you’re doing first!


Even if you’re doing fun workouts at home and trying new forms of exercise, it’ll be difficult to unlock your limitless potential if you don’t take care of your nutrition. Combining a well-rounded workout routine with a well-formulated diet will help you stay disciplined and push you closer toward achieving your fitness goals. Whether you follow the ketogenic diet or another popular eating approach, you want to feel energized when it’s time to break a sweat.

And remember: If one unique workout doesn’t inspire you, you can always move on to the next. There’s no one-size-fits-all approach to how to make exercise fun, so if at first you don’t succeed, try again… and again… and again!

Your mind and body will thank you later.

Want to challenge yourself to spend more time in nature, instead of staring at a screen? Try these fun outdoor activities that anyone can do!

10 Exercises to Tone Every Inch of Your Body

Medically reviewed by Micky Lal, MA, CSCS,RYT — Written by Nicole Davis 

Benefits of working out

We know daily exercise is good for optimizing health. But with so many options and limitless information available, it’s easy to get overwhelmed with what works. But not to worry. We’ve got your back (and body)!

Check out the 10 exercises you can do for ultimate fitness. Combine them into a routine for a workout that’s simple but powerful and sure to keep you in shape for the rest of your life.

After 30 days — although you can also do them just twice a week — you should see improvements in your muscular strength, endurance, and balance.

Plus, notice a difference in how your clothes fit — winning!

Why these 10 exercises will rock your body

One surefire way to attack your fitness regimen effectively? Keep the fuss to a minimum and stick with the basics.

1. Lunges

Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement while also increasing strength in your legs and glutes.

  1. Start by standing with your feet shoulder-width apart and arms down at your sides.
  2. Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right foot.
  3. Push up off your right foot and return to the starting position. Repeat with your left leg. This is one rep.
  4. Complete 3 sets of 10 reps.

2. Pushups

Drop and give me 20! Pushups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.

  1. Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.
  2. Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.
  3. Complete 3 sets of as many reps as possible.

If you can’t quite perform a standard pushup with good form, drop down to a modified stance on your knees — you’ll still reap many of the benefits from this exercise while building strength.

3. Squats

Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.

  1. Start by standing straight, with your feet slightly wider than shoulder-width apart, and your arms at your sides.
  2. Brace your core and, keeping your chest and chin up, push your hips back and bend your knees as if you’re going to sit in a chair.
  3. Ensuring your knees don’t bow inward or outward, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for 1 second, then extend your legs and return to the starting position.
  4. Complete 3 sets of 20 reps.

4. Standing overhead dumbbell presses

Compound exercises, which utilize multiple joints and muscles, are perfect for busy bees as they work several parts of your body at once. A standing overhead press isn’t only one of the best exercises you can do for your shoulders, but it also engages your upper back and core.

Equipment: 10-pound dumbbells

  1. Pick a light set of dumbbells — we recommend 10 pounds to start — and start by standing, either with your feet shoulder-width apart or staggered. Move the weights overhead so your upper arms are parallel to the floor.
  2. Bracing your core, begin to push up until your arms are fully extended above your head. Keep your head and neck stationary.
  3. After a brief pause, bend your elbows and lower the weight back down until your triceps muscle is parallel to the floor again.
  4. Complete 3 sets of 12 reps.

5. Dumbbell rows

Not only will these make your back look killer in that dress, but dumbbell rows are also another compound exercise that strengthens multiple muscles in your upper body. Choose a moderate-weight dumbbell and ensure that you’re squeezing at the top of the movement.

Equipment: 10-pound dumbbells

  1. Start with a dumbbell in each hand. We recommend no more than 10 pounds for beginners.
  2. Bend forward at the waist, so your back is at a 45-degree angle to the ground. Be certain not to arch your back. Let your arms hang straight down. Ensure your neck is in line with your back and your core is engaged.
  3. Starting with your right arm, bend your elbow and pull the weight straight up toward your chest, making sure to engage your lat and stopping just below your chest.
  4. Return to the starting position and repeat with the left arm. This is one rep. Repeat 10 times for 3 sets.

6. Single-leg deadlifts

This is another exercise that challenges your balance. Single-leg deadlifts require stability and leg strength. Grab a light to moderate dumbbell to complete this move.

Equipment: dumbbell

  1. Begin standing with a dumbbell in your right hand, and your knees slightly bent.
  2. Hinging at the hips, begin to kick your left leg straight back behind you, lowering the dumbbell down toward the ground.
  3. When you reach a comfortable height with your left leg, slowly return to the starting position in a controlled motion, squeezing your right glute. Ensure that your pelvis stays square to the ground during the movement.
  4. Repeat 10 to 12 reps before moving the weight to your left hand and repeating the same steps on the left leg. It’s suggested to do 3 sets of 10-12 reps per side.

7. Burpees

An exercise we love to hate, burpees are a super-effective, whole-body move that provides great bang for your buck for cardiovascular endurance and muscle strength.

  1. Start by standing upright with your feet shoulder-width apart and your arms down at your sides.
  2. With your hands out in front of you, start to squat down. When your hands reach the ground, pop your legs straight back into a pushup position.
  3. Jump your feet up to your palms by hinging at the waist. Get your feet as close to your hands as you can get, landing them outside your hands if necessary.
  4. Stand up straight, bringing your arms above your head, and jump.
  5. This is one rep. Complete 3 sets of 10 reps as a beginner.

8. Side planks

A healthy body requires a strong core at its foundation, so don’t neglect core-specific moves like the side plank.

Focus on the mind-muscle connection and controlled movements to ensure you’re completing this move effectively.

  1. Lie on your right side with your left leg and foot stacked on top of your right leg and foot. Prop your upper body up by placing your right forearm on the ground and elbow directly under your shoulder.
  2. Contract your core to stiffen your spine and lift your hips and knees off the ground, forming a straight line with your body.
  3. Return to start in a controlled manner. Repeat 3 sets of 10–15 reps on one side, then switch.

9. Planks

Planks are an effective way to target both your abdominal muscles and your whole body. Planking stabilizes your core without straining your back the way situps or crunches might.

  1. Begin in a pushup position with your hand and toes firmly planted on the ground, your back straight, and your core tight.
  2. Keep your chin slightly tucked and your gaze just in front of your hands.
  3. Take deep, controlled breaths while maintaining tension throughout your entire body, so your abs, shoulders, triceps, glutes, and quads are all engaged.
  4. Complete 2-3 sets of 30-second holds to start.

10. Glute bridge

The glute bridge effectively works your entire posterior chain, which isn’t only good for you, but it’ll make your booty look perkier, too.

  1. Start by lying on the floor with your knees bent, feet flat on the ground, and arms straight at your sides with your palms facing down.
  2. Pushing through your heels, raise your hips off the ground by squeezing your core, glutes, and hamstrings. Your upper back and shoulders should still be in contact with the ground, and your core down to your knees should form a straight line.
  3. Pause 1–2 seconds at the top and return to the starting position.
  4. Complete 10–12 reps for 3 sets.

How to improve workouts

These fundamental exercises will do your body good, but there’s always room to keep pushing it.

If you notice yourself breezing through and barely breaking a sweat, focus on progressive overload by making each move more challenging by:

  • adding 5 more reps
  • adding more weight
  • tacking on a jump to moves like squats and lunges

Another way to switch it up? Turn the routine into a time-under-tension workout, completing each move for a set amount of time instead of for a set number of reps.

10 Health Benefits of Eating Vegetables, According to a Dietitian

by Lisa Valente, M.S., RD

When it comes to eating vegetables—Mom was right. They’re good for you! That probably doesn’t come as a surprise. Most of us know that eating vegetables (and fruits) is a healthy habit. But still, most Americans are not eating the recommended 2 to 4 cups (the exact amount varies depending on age and sex). All veggies count towards your daily quota. That includes starchy ones (like potatoes), leafy greens, canned tomatoes and frozen spinach. To help nudge you towards upping your intake, here are 10 reasons why vegetables are so good for your health.

1. Fight inflammation

Sometimes inflammation is good, but too much chronic inflammation isn’t great for our bodies. Veggies are one of the best foods to eat to help you fend off inflammation. They are rich in antioxidants and phytochemicals to help your body.

2. Improve blood pressure

Nearly half of Americans have high blood pressure, according to the CDC. When it comes to your diet and blood pressure, eating too much salt isn’t great. But, eating more potassium-rich foods can help reduce the damage of a high-sodium diet. Vegetables, like beets and spinach, deliver potassium (amongst other nutrients) and the fiber from vegetables also helps your heart.

3. Up your fiber

Most of us don’t hit our recommended fiber intake (that’s 38g/day for men and 25g/day for women). Eating high-fiber foods like whole grains, fruits, legumes, nuts and yes, vegetables can help you get enough of this key nutrient. Fiber is great for your heart and gut, but also can keep you full and reduce your risk of developing diabetes. All vegetables have fiber, so choose a variety to get your fill. Artichokes, sweet potatoes and peas all make our list of foods with more fiber than an apple.

4. Help your eyes

Eye health may be top of mind if you stare at a computer and phone all day, which can strain your eyes, according to the American Optometric Association. If you want to protect your eyes, eat more vegetables (you’ll also want to take some screen breaks and see your eye doctor). Lutein and zeaxanthin are two carotenoids that help reduce the risk of age-related macular degeneration (AMD). You’ll find them and other eye-protecting carotenoids in basil, corn, red peppers, spinach and broccoli.

5. Improve your skin

You can help take care of your skin by staying hydrated and getting quality sleep, but what you eat can help too. Tomatoes deliver lycopene, which can actually help protect your skin from sunburn (sunscreen is important too). Kale and avocados can help keep your skin more elastic. Many vegetables, like cucumbers and celery, also have a high water content to help you meet your hydration goals for glowing skin.

6. Reduce risk of heart disease

Heart disease is the leading killer of men and women in America and diet plays a big role in helping keep your heart healthy. Vegetables give you potassium and fiber, two nutrients that are good for your heart. Adding lots of veggies to your diet can also help you keep your weight in a healthy range, which takes some pressure off your heart. Leafy greens, avocados and tomatoes make our list of top heart-healthy foods, but all veggies have benefits for your heart.

7. Benefit for blood sugar

Whether you have diabetes or not, vegetables are low in calories and high in fiber and nutrients, so they can help fill you up and can minimize blood sugar spikes during meals. Adding some arugula to your pasta helps bulk up your plate and keep you satisfied. Try adding peppers to tacos or cauliflower to stir-fries. Some vegetables are higher in starches and carbs—think potatoes, corn, squash, peas—but they can still be included in your diet. (Here are 10 of the best vegetables to eat when you have diabetes.)

8. Reduce risk of cancer

No diet choice is guaranteed to keep you cancer free, but vegetables are full of cancer-fighting nutrients and antioxidants that may reduce your risk of certain types of cancers. Cruciferous vegetables, like Brussels sprouts and cauliflower, have been studied for their cancer-fighting power. They deliver potassium, folate, vitamin C and phytochemicals, as well as sulforaphane (highest in broccoli) which may protect your cells from carcinogens. Variety is key here, as all veggies have different nutrients and protective effects.

9. Keep your brain young

If you want to keep your brain sharp, including vegetables in your diet is the way to go. Vegetables, especially leafy greens, are part of the MIND Diet, which was designed by researchers to help reduce your risk of Alzhemier’s disease and dementia. The antioxidants and folate they deliver are key nutrients for your brain.

10. Improve your immune health

It’s no secret that what you eat impacts your immune system. Vitamin C is a key nutrient that’s found in lots of vegetables (people are always surprised to learn that broccoli and bell peppers have more vitamin C than an orange) that helps keep your immune system strong. Eating a well-balanced diet with a variety of foods is also important for your immune system, so include lots of different veggies as well as fruits, whole grains, healthy fats and protein sources.

11 Effective Ways To Motivate Employees in 2022

by Dr. Erik Reis

Learning how to motivate employees is easier in theory than in reality, mainly because knowledge is useless without application. The pressures of remote work, hiring freezes, and uncertainty around a job only add to the chaos that is managing people in the workplace, and the pandemic has taken its toll on much more than company bank accounts, as team morale and employee motivation have come to a crux in the road.

HR managers are seeing a significant increase in workplace-related issues being reported since the pandemic started, and they’re showing no signs of slowing down. This trend will most likely hold as companies begin to place restrictions on workplace options by demanding employees return to the office to resume standard pre-pandemic workflow.[1]

A notable 48% of employees have reported issues to their HR departments since the pandemic started.[2] And these statistics appear to be getting worse with new developments in COVID-19 variants, civil unrest in cities across the country, and people deciding to change careers amid turmoil within businesses.

Yet, while this may sound like we are on the brink of an economic collapse, the glass is still half full.

Because of the pandemic, the environment has seen significant advances in decreasing water and air pollution due to less travel.[3] The US economy is still barreling through a bull market, and most of us have had greater opportunities to spend time with family due to lockdowns and social distancing measures.

As Winston Churchill said,

“Never let a good crisis go to waste.”

Companies that choose to change the way they treat their employees during these dire times will see their efforts pay dividends down the road for many years to come, and motivating employees is one small piece of the puzzle towards making the workplace a place of productivity, engagement, and continuous improvement.

Profits are usually preceded by people taking action, which is why investing in your employees is one of the most vital factors in maximizing company growth.

What Kills Employees’ Motivation?

Before we jump into discussing ways of motivating your employees, let’s take a moment and discuss what kills motivation. I find that understanding the roadblocks helps us become aware of them so that we might remove them.

1. Micromanaging

Micromanagement is a form of mistrust. For the micromanager, the process of micromanaging others is all about control. The more you control, the safer you feel. However, the greater control you exert the more your employees feels mistrusted, mistreated, and undervalued. When your employees feel like this, their motivation drops and the business suffers.

How would you feel if someone was watching your every move? What would you think if the leader didn’t delegate work, became overly involved with your work, and discouraged you from making decisions? Would you feel motivated if the leader decided to look at every detail, demanded regular updates, and wanted to be cc’d on every email? If that doesn’t motivate you, then realize it will kill all employee motivation within your organization.

2. Lack of Systems and Structure

Lamar University defines structure as:[4]

“the formal system of task and reporting relationships that controls, coordinates, and motivates employees so that they cooperate to achieve an organization’s goals.”

Structure and systems tells employees who does what, who answers to who, and how things are meant to be accomplished. These are super important to building motivation.

Effective, efficient, and motivated employees are birthed from solid structures and systems. The purpose of such systems is to create a work environment that builds motivation and promotes productivity. The lack of systems and structure is one of the fastest ways to demotivate employees. When the employee lives in multiple levels of complexity because there isn’t a straightforward system, it will increase the stress level. As the stress level rises, the employee’s motivation falls.

3. Unclear Expectations

It is important to note that we all carry expectations on how things should work. Where we struggle is in how effectively we communicate those expectations to those we interact with. In truth, there is a high percentage of leaders who call people to a high level of expectation without ever sharing what that level is.

Millions of employees have to live to a standard that they are unclear how to achieve. You cannot achieve what you do not know. If the expectations are not clearly defined and communicated, the employee will never meet those expectations.

The most motivated employees are those who know where the target is. When an organization carries high expectations that are never communicated, the employee is positioned for failure. If I were an employee who knew that there was no way to win, I would be demotivated entirely and ultimately look for a new position elsewhere.

Motivating Factors for Employees

By no means is this an exhaustive list, but I wanted to highlight some of the top factors that increase employee motivation.

1. Job Security

In the current cultural climate, job security ranks high. In 2020, a high percentage of businesses shut their doors, laid-off employees, and downsized general operations. The few employees who were able to go virtual were blessed. However, a large number of people moved from a job they loved to being gainfully unemployed. With that in mind, when an employee finds an excellent place to work that promotes job security, they are motivated to do what they can to keep their job.

2. Being Recognized for Their Work

Being recognized at work is a critical factor that will increase employee motivation. Deep inside every employee is the desire to be seen as someone who does an excellent job. When they are privately and publicly recognized for their work, it keeps them showing and motivates them to go to the next level.

3. A Healthy Work Environment

Toxic work environments demotivate employees. On the flip side, a healthy environment boosts morale and keeps people showing up. Take a look at google. They have an environment that promotes enthusiasm, community, and fun. Google’s environments promote high performance by focusing on removing stress. In return, the employee shows up refreshed, highly motivated, and ready to work. There is a lot of power in an environment that promotes health.

4. Career Advancement

Employees want to know that there are options for them to advance. Working a “dead-end” job demotivates employees because it tells them that there is no chance for them to be more than they are at that moment. Want to motivate people? Invite them to express their purpose, give them a clear path of growth, and you will have one highly motivated employee.

5 . Good Wages

Employees want to take care of their self-interests. Whether they are single or support a family, the employee will be highly motivated when they know that they are earning enough to live a comfortable life. The greater the pay level they can achieve, the more they will be motivated, and the harder they will work.

How to Motivate Employees

Curious as to how to motivate your employees to success? Here are 11 effective ways to motivate your employees in 2022.

1. Ask Them for Their Feedback

Something magical happens when you ask someone their opinion about a topic—they immediately feel better about themselves and you!

When people provide their perspective, it feeds their ego and changes their view of the conversation, creating a greater likability for you or the individual who asked the question.[5] This simple strategy can leave a long-lasting positive impression, which in turn will facilitate greater trust and higher employee satisfaction over time.

Employees who feel heard have a higher probability of coming to work early or staying late to finish a project because they feel they are genuinely part of the team. Their work is no longer seen as just being a part of the job because they are now emotionally invested in individual and company-wide initiatives.

Asking questions will also facilitate higher-level cognitive processing, promote new ideas, challenge company norms, and provide a greater sense of confidence in creating solutions to problems.

2. Give Them the Freedom of Choice

Do you remember what it felt like to drive a car on your own for the first time? It felt like absolute freedom. Life was now different. Time appeared to slow down, and everything felt like it was there for you to explore.

What if you were able to make employees feel this same sort of fulfillment at work? Good news—you can!

When employees experience true freedom of choice, they can put more energy and effort into their work. They no longer feel anxious or worried about being watched. And from a neurological perspective, freedom can maximize brain power and mental processing.

Research has consistently shown how chronic stress and anxiety can negatively impact the brain, altering our ability to process information and impair working memory. It also causes us to be more error-prone, creating more work on the back end as we try to go back and fix errors.[6]

When employees feel like they have a choice in the matter, their motivation and willingness to get work done will inherently increase.

3. Minimize Meetings for Greater Productivity

There’s a reason Jeff Bezos uses the two-pizza rule for his meetings—too many cooks in the kitchen can create unnecessary tension and slow down progress.[7]

Even more importantly, excessive meetings can also delay the growth and creativity of problem-solving—and this isn’t just popular opinion. A study conducted by Igloo Software found out that 47% of employees think meetings are unproductive.[8]

A Harvard Business Review survey also found that 65% of senior managers felt meetings take away from their ability to complete their work, with 71% of them feeling like meetings were an unproductive and inefficient use of time.[9]

This time spent meeting could easily be spent working on projects or investing in building relationships between colleagues, yielding a significantly greater return on investment through team building and effective communication strategies.

Meetings sound great in theory but rarely yield the dividends needed to justify their use. And for the most part, excessive meetings can be demoralizing, especially if they’re unnecessary and wasting time. More work from meetings usually equates to less motivation to work as it piles up, regardless of an individual’s efforts.

4. Provide Resources for Continued Professional Growth and Learning

Investing in your employees is one of the best investments a company could make—especially during dire times—because it shows that you have employee’s best interests in mind. Yet, many companies worry that the time, energy, and money they invest in their employees will turn on them if they leave.

Regardless of the investment, some employees will choose to leave at some point in time. But when employees leave on good terms and feel like they could grow with a company, they instantly become walking billboards for the company they left, which can create future job referrals and opportunities for expansion.

When employees feel like the company they work for is willing to invest in them for their personal growth, those employees will be more inclined to invest their time, energy, and resources to work even harder for the company. This process creates a positive feedback cycle of productivity that can carry any company through the inevitable ups and downs.

We’ve got news for you for those who are still skeptical about making investments in employee development. Investing in employee training and development can reduce employee turnover and absenteeism over the long run, once again saving precious time and resources.[10]

5. Engage Employees in Setting Individual and Company Goals

Peter Drucker is famous for saying, “If you can’t measure it, you can’t improve it.” And there’s a reason for why he said it.

Goal setting can be one of the most impactful ways to increase motivation and boost productivity, and according to Latham and Locke—two of the most prominent researchers in goal-setting theory—setting goals can boost productivity by 11 to 25% when done correctly.[11]

Once again, when employees feel as though they are a part of the conversation, they are willing to put in the extra effort when needed to complete a task, finish a job, or go above and beyond their regular line of responsibilities to be a team player.

This concept also combines individual initiatives and turns them into company-wide goals, providing a fully encompassing and heavily integrative approach to team building. When the employee and the company reach their individual goals, a sense of personal and professional fulfillment occurs, creating a shift in momentum that the business can use to propel the company into even more growth and development.

Goalsetting is no longer something you should do behind closed doors. It’s an essential part of your business plan and can help you retain top talent while creating an optimal workplace environment.

6. Let Them Know You Care

People don’t care how much you know until they know how much you care. And if they know you care, they will have no reason to look elsewhere for another job opportunity.

Caring is so much more than saying “thank you,” although this is always a great place to start. Caring about employees means genuinely listening to their feedback, providing them options and alternatives with choosing how they want to work, and allowing them to make decisions on their behalf freely.

When companies care about their employees, they don’t question why an employee needs to take time off or whether a project will get done because they trust their people. They let their employee’s outcomes and actions speak for themselves.

When companies genuinely care about their employees, employee engagement skyrockets, and employee retention is kept at bay. These factors are significant because maintaining high employee retention is a bigger problem than hiring new employees, especially with small businesses.[12] 99.7% of the employers in the US are small businesses, so when they struggle with keeping employees happy, everyone suffers as a result of it.

Caring may not directly show up on the monthly budget or quarterly earnings reports, but that doesn’t mean it can’t have significant payoffs over the long run.

7. Give Praise In Public, Critique in Private

Have you ever felt the spine-tingling second-hand embarrassment of being in the same room as someone who was being scolded by a superior? It’s horrific and entirely preventable.

What do you think this does to individual morale? What about team morale? Do these sorts of antics facilitate taking calculated risks, challenging the status quo, or provide motivation for progress? Think again.

Influential leaders must give feedback, but the way they choose to provide input can have a ripple effect throughout the company, even if it doesn’t directly affect everyone.

One bad incident can yield significant negative consequences throughout an organization and have detrimental effects for years to come. As Maya Angelou said, “people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”

Praising employees in public provides a collective boost in team morale by creating an overall sense of security that appeals to our foundational needs.[13] This factor is even more impactful when negative feedback and difficult conversations need to occur.

By providing an intimate setting without external or outside judgment, difficult conversations can take on a life of their own that can create growth, learning, and development. And this is the time to give feedback about performance, metrics, and must-needed changes. Not only does this facilitate trust and relationship building, but it also promotes safety and time to discuss personal and professional factors that may also be weighing in on an employee’s performance.

Trust can take years to create and minutes to shatter.

8. Set Smaller Goals

Your organization should have a 5 or 10-year business plan that depicts trends, goals, and markers for success. The most outstanding leaders can take long-range goals and break them up into small achievable milestones. Each milestone is a stepping stone towards the bigger goal, but instead of pushing to the long term, we focus on the short term.

Quick wins are potent reminders of the quality of work that is accomplished. What people need to get and stay motivated is a series of quick wins. Not only does it motivate your employees, but it builds their confidence.

Now, more than ever, we must focus on short term stability instead of long term growth. It is in the short term where the organization is established. You will need quick wins that create highly motivated employees that will push the vision further along.

9. Be Transparent

Transparency produces trust. The more an employee can trust you, the greater motivation it will build. The openness at which you are sharing information is crucial for creating clarity, certainty, and trust. When employees feel out of the loop, they become uncertain. The more uncertain an employee is, the less motivated they are. It is important to note that when you lack transparency, you will loose employee motivation and trust. Ultimately, when an organization loses faith, it isn’t long before they close its doors.

The best way to be transparent is through regular communication. I do not believe that most organizations communicate well enough. If you cannot communicate well enough, you will have a platform to be transparent. Learn the science and art of communication. Invest in learning how to talk with people and not at people. Then take that knowledge and build relationships where you have the right to speak into their lives while being transparent in front of them.

10. Motivate Individuals Rather Than Just the Team

It is common to focus on “team” building and motivation. This focus can be the product of a leadership culture that focuses on “we” instead of “me.” It can also be a product of a time-sensitive leader who uses team motivation to get the job done, motivate his staff, and save time in the process. Interestingly, people love being part of a team, but they also love when they get personalized attention. There is something special when your leader takes time to build you up personally instead of a group activity.

Lean into a time where you can spend one-to-one coaching with your employee. Encourage the employee, give them pointers about growth, and acknowledge their contribution. Help them see the value they bring. When you do this, you will find that your employee will become highly motivated. A highly motivated employee will begin to inspire and motivate all the other employees within their circle.

11. Learn What Makes Each Employee Operate

To be known is a deep desire of humanity. Inside each of us that secretly wishes someone could see us for who we are and not just what we bring to the talent table. One of the best ways to dramatically increase employee motivation is through learning their personality types.

DISC, MBTI, and Enneagram all offer valuable insights that can be leveraged for growth, motivation, and alignment. Having your employee walk through an indicator then taking time to get to know the person behind the personality will instantly increase motivation.

Each personality has something they long for and specific ways they connect. Taking the time to learn and unpack each personality type is a gateway into a bond of loyalty that will drive motivation for years to come.

12. Be Inclusive

If 2020 and 2021 have taught us anything, it is that people desire to be included. Each movement was an outcry saying, “we have been forgotten.” If people are starting these movements nationally, you can bet that they are happening within your company’s ecosystem. Instead of fearing the conversation, learn to engage in it. I do not believe that people need you to agree with them. I think that people want to feel as if they have been listened to and heard.

Being included is directly linked to employee motivation. If a person does not feel heard or included, this lack of connection has serious ramifications. Not being included can lead to loneliness, depression, anger, and detachment. You and I both know that if an individual is going through the gambit of these emotions, they will lack the motivation to do their tasks and build the organization with you.

A fundamental human right and dignity is to be included. We must ensure that we include our fellow employees regardless of religion, political belief, or lifestyle choice. When we learn how to include others and help them feel like they have been heard, we will instantly have a loyal follower motivated to help us build the organization.

A connected person is a healthy person, and a healthy person is a motivated person.

Motivation Is Just the Start

To truly move a company forward, systems need to be in place to reach goals and expectations. Opportunities like this don’t happen in a vacuum, so you’ll have to learn how to motivate employees and maximize their productivity.

Motivation is merely a stepping stone to productivity and maximizing company growth, which is why leaders and employees need to communicate their intentions with clarity and by taking action consistently. Much like one cannot acquire the benefits of physical exercise by merely thinking or speaking about it, the same holds for setting goals and having genuine intentions of change.

Your actions will always speak volumes, so be sure to stay consistent as you implement these steps. Motivation is a lot like bathing—you must do it daily to uphold your standards.

5 Ways to Stay Motivated in a Frustrating Job Hunt

by Julia Corbett

Another day, another click to “connect” on LinkedIn. Your motivation bottoms out after searching for the latest variation of the same job with a different name. After checking—yet again—your stagnant inbox, you close your laptop in defeat.

It’s easy to get stuck in this draining cycle. My experience in the job search taught me that one of the biggest challenges is just maintaining the motivation to continue, especially when you’re dealing with rejection and radio silence. But I also know that you can revive your motivation by making simple changes to your job-search approach, focusing less on all those resumes and cover letters, and more on you and what you want.

Climb out of your motivational slump with these five tips.

1. Get Specific With Your To-Do List

When your motivation is low, general job-searching tasks like “network” and “redo resume” can be overwhelming. A great way to instantly make your search seem more manageable? Rework your to-do list to include smaller, more specific tasks.

For example, when I was job searching, I made it a goal to reach out to two direct contacts one day and two referrals the next for informational interviews. Both were easy to-dos that, over time, helped me reach my broader goal of expanding my network (and, as a bonus, do so without feeling like I was “networking).

In addition, when it came to actively applying, instead of telling myself I had to find more jobs in general, I gave myself a weekly quota of two to three jobs. This was a realistic goal that allowed me to focus my attention on crafting the best job applications each week (and saved me from writing hundreds of cover letters).

2. Look Up Your Career Role Models

When you’re job searching, reading description after description requiring “five to seven years of experience” in a certain field, it’s hard to remember the truth about career paths: They’re rarely linear. In fact, most successful people made loops, jumps, and a few skids to get to where they are today.

So, step away from the job boards, hop over to LinkedIn, and search for people who have your dream jobs or who work at companies you are interested in. Looking at the various ways people have gotten to where they are now will likely remind you that there is no straight path to success (for example, I once interviewed with a former journalist and screenwriter turned vice president of marketing).

Better yet, reach out to a few of these people. Asking people to share a bit about how they got to where they are and some advice for your own search can be incredibly helpful—and motivating.

3. Seek Constructive Criticism from Your Supporters

Your biggest fans can also be your most helpful critics—if you ask them to be. That supportive former co-worker, professor who believed in you, and friend who just gets you all know your full potential and how you could improve. So, if you’re feeling like you’re trying everything but still getting nowhere, try asking them for some constructive criticism.

Identify where you’re struggling, whether it is with resume formatting or interviewing, and ask for advice from the appropriate people (that former professor who pushed you to do your best public speaking, for example). Based on their knowledge of your strengths and weaknesses, they can give specialized, honest advice (that you’ll be much more motivated to put into practice than the generic tips you’re reading everywhere).

One of my professors, for example, encouraged perfecting the elevator pitch, so I sat down with him to learn how to pitch myself in 30 seconds. He had me pitch over and over to him, making me restart every time he found a fault—and he told me exactly what I was doing wrong. It was frustrating, but it kept me going—and soon, I was able to deliver an effective pitch that I later used when I met potential contacts.

4. Put Your Career Goals on Paper

“Where do you see yourself in 10 years?” is a question we all try to avoid. But right now, when you’re in a slump, is exactly the right time to answer it.

Take some time to make a list of all of your dreams, big and small. Actually putting them on paper will force you to think about what you want to achieve and—better yet—motivate you to see at least one goal (if not all of them) through. Think of it kind of like a to-do list for your career: Seeing things on paper will get you excited to check things off.

As an added bonus, seeing your dreams in writing may give you some ideas on how to tie them together. From winning industry awards to landing a C-suite positions to starting your own company, each goal, no matter how random, can shed light on a new opportunity. You may even find ways to widen your search (like linking your interest in writing and food to discover restaurant PR).

5. Take Days Off

At one point, I was doing something job-search related every day, from going on informational interviews to searching Indeed for every type of entry-level communications position imaginable. I was burned out. And I found myself losing sight of my main objectives and looking for jobs just to find a job, even if they were not right for me.

What I realized is that the best way to deal with a motivational slump of any sort is to take a few days off. Pre-determined free days—where you get some time off from thinking about resumes, cover letters, and interview questions—can alleviate all those job-search frustrations and help restore your drive. By taking a few days off here and there, I found that I was able to refocus and better tackle the search when I was ready.

I stumbled a few times during the job search, and, along the way, learned the importance of making the search about me—not just the job. I gave myself manageable goals, time to regroup, and countless, countless lists, which all helped me to power through and land my current job in the marketing department of a magazine.

The job search doesn’t have to be a daunting task every time you open your laptop. These tips worked for me, and they can for you, too.

What to know about Zoom Fatigue


By Kif Leswing at CNBC.

Ever get off of a video call and feel like it wiped you out?  You’re not alone — as people around the world left offices March 2020 and replaced in-person meetings with videoconferences from spare bedrooms and kitchens, they started noticing that videoconferencing made them feel tired.

The phenomenon was dubbed Zoom fatigue, after the popular videoconferencing software.

As the Covid pandemic enters its third year, with many people still working and attending school remotely, researchers from Stanford and other schools are starting to closely study how videoconferencing affects people on a psychological level. There are four main ways that videoconferencing could contribute to feelings of exhaustion, wrote Jeremy Bailenson, founding director of Stanford University’s Virtual Human Interaction Lab, in a paper published recently:

  1. Videoconferencing forces users to make extended eye contact
  2. Nonverbal signals like nodding require more effort
  3. The little box where users see themselves is unnatural
  4. Users are forced to sit in one place.

“Going from, on average, a handful of video conferences per week to, in some cases, nine or 10 a day, that’s a really new thing in media use history,” Bailenson said. The possible explanations aren’t specific to Zoom, and apply to other videoconferencing software, too, but the researchers used the Zoom brand name because it was recognizable and became a verb during the pandemic.

In Bailenson’s opinion, the biggest contributor to Zoom fatigue is the little box during a videoconference that allows users to see themselves. Lots of research has looked at what happens when people see themselves in the mirror, and suggests that constant self-evaluation leads to negative emotions.
Also, videoconferencing software often displays faces so large that it tricks your brain into thinking they’re directly in front of you, in your personal space. That can trigger some deep-seated instincts.

“We know from a physiological standpoint, that if somebody is really close up to you, and they’re looking at you, that you’re about to mate, or you’re about to fight, from an evolutionary standpoint,” Bailenson said.

How to fix the problem
The next step for these researchers is to gather data to validate or reject some of these theories. Eventually, they want to make evidence-based recommendations on best practices, like whether certain meetings should be a Zoom or a phone call.

Researchers including Bailenson have developed a 15-question scale for evaluating Zoom fatigue, and are currently collecting data from study participants across the web. In the meantime, Bailenson said in an interview that there are some easy fixes that he’s been working on that people can try at home now to improve their videoconferencing experience:

Hide self-view. On Zoom, you can right-click the video then press “Hide Myself.” Other videoconferencing software has similar options.
Shrink the Zoom window to make other people a little bit smaller. Make it a third of the screen instead of maximized, Bailenson suggests. Or you can place your chair a little farther away from the webcam.
Spend half an hour tinkering with your setup ahead of an important meeting. Check the lighting, figure out where to place an external camera, and make sure your chair is comfortable and at the right height. Maybe try placing your laptop on a stack of books to raise its height.
Turn off your camera and take a five-minute audio-only break during a long meeting to give yourself a chance to move around.

Set cultural norms with your co-workers that it’s OK to turn off the camera sometimes.

How to Spend the Holidays Alone and Still Make Them Merry Without Family

Alone doesn’t have to mean “lonely.”

By Stephanie L. King

‘Tis the season for attending (yes, Zoom celebrations count, too!), decking your halls–and, of course, your holiday trees if you celebrate Christmas –with festive decorations, checking out all the magical light displays, and binge-watching classic holiday films . Not to mention spending Christmas Day (and eve!) listening to holiday songs on repeat, partaking in  time-honored traditions and exchanging gifts and cards with your loved ones (ideally, while wearingmatching pajamas ). So it’s no surprise that the prospect of spending Christmas alone–whether for the first time or the twentieth time–can feel, well, not always so merry and bright. But here’s the thing: You’re not alone. The reality is that plenty of people spend their holidays solo. Some people have demanding work schedules that make it difficult to travel, while others might not have the money for expensive round-trip tickets, and others simply want to spend Christmas alone. That’s true in a normal year—but perhaps even more so in 2021, when many of us will be celebrating Christmas without friends or family due to the ongoing coronavirus pandemic and social distancing guidelines. And while, yes, you’ll probably miss your mom’s legendary bread pudding, there are plenty of things you might be happy to skip, like faking your surprise (and excitement) when Aunt Sue gives you yet another old-fashioned nightgown, sitting through the same political debates, and having to get dressed up just to eat at your own dining room table, to name a few. Whether by choice or circumstance, there is plenty to do on Christmas Day alone, from catching up on the TV shows you say you’ll watch (but never do) to indulging in some much needed self-care to starting new traditions, like  making your own ornaments. You don’t have to stand by and have a blue Christmas–which is exactly why we’ve rounded up 12 simple ways to spend Christmas solo, all of which will bring joy to your world.

Be your own version of jolly old Saint Nicholas. Spread some cheer this holiday season—with a few small acts of kindness. Get in touch with elderly relatives who might appreciate a warm greeting. Smile to people you pass on the street. Help a neighbor. You know the drill!

Binge all those shows you’ve had no time for. Surround yourselves with friends, even if they are on your television. There’s a definite comfort in allowing yourself to just put on some fuzzy socks  and commit to not changing out of your flannel pjs all day.
Sweat a little. While your gym might not be open and it could be too cold for a run, consider starting your morning by streaming a workout video or yoga class. After all, as you’ve heard before, exercise increases endorphins, which will help you start your day with your mood already elevated.

Visit a nearby church, if that’s your thing. “Instead of being cooped up in your home watching reruns of others enjoying the holiday, why not take a trip to a local church,” suggests Ireland. “Spiritual moments have a way of taking your mind off of your needs and centering you on your many blessings,” he says.

Reminisce or create new memories Enjoying the holidays is partially about reliving memories, even if you can’t be with the people you made them with, explains Dr. Jeremy Nobel, founder and president of the Foundation for Art and Healing, whose signature initiative is the UnLonely Project, which addresses the health challenges of loneliness and social isolation. Nobel recommends compiling old holiday photos into a collage on photo websites or whip out those scissors). Or, try writing in your journal about your memories. Another strategy is going for a walk and taking new pictures that bring back the feelings of those cherished moments, like that of a local park where sledding happened. Sharing those pieces of art with friends and family–even when they are not present physically–can allow you all to feel connected, says Nobel, who is also a professor at Harvard Medical School and Harvard School of Public Health. “If you’re spending Christmas alone, it can be tempting to pull the covers over your head, isolate, or even go on a bender, but maybe it’s better to consider making a memory that gives you joy in the midst of what may be a painful day,” says Ashley Abercrombie, author of Rise of the Truth Teller. Soak in some self-care. According to Pinterest the platform has recorded a 44% increase in searches for meditation, a 60% increase in searches for gratitude, and a 42% increase in searches for positivity just in 2020–meaning that while you might be physically alone, there are tons of people who also need  self care this holiday season. To turn your home into a spa, treat yourself to an at-home facial and whip up a bunch of DIY treatments, like a sugar lip scrub, a hydrating face mask, and a repairing hair mask. (More of a DIY disaster than master?

Listen to a joyful playlist, without the carols. Have you heard? Music is a scientifically-proven way to boost your mood, thanks to the release of neurotransmitters like dopamine (which regulates pleasure) and serotonins (which contributes to wellbeing and happiness). So, try creating your own soundtrack “for a festive me-day” or rock out to this happy songs playlist. (Pro tip: Try Stack your songs days in advance so when the morning comes all you have to do is press “play.”)

Make yourself a dish you loved as a kid.“In the same way we think of caring for and treating our loved ones for the holidays, bring that same thoughtfulness and intentionality to yourself this Christmas,” says Dr. Leslie Nwoke, physician, “If you’d normally make a big deal arranging dinner with friends, use that same energy to plan your brunch or dinner that day,” says Nwoke. Prepare yourself something comforting or decadent, like a childhood favorite. And of course, while not everything’s open on Christmas, there’s always takeout.

Try a well-being action Despite the twinkling lights and endless eggnog, holiday cheer isn’t always guaranteed—which is why you might want to have some mood-boosting activities on hand. Maybe that’s knitting a cozy blanket, working on a challenging jigsaw puzzle or coloring, which is a known stress buster. You could also look on the Pinterest app, which offers a variety of emotional well-being activities. Simply search for #pinterestwellbeing to jump into exercises for feeling gratitude and self-compassion, along with other interactive practices that could help you lift your spirits.

Play an online game. Using technology to connect with others can give us the illusion we are with someone else psychologically, even if we are physically apart, says  Donghee Yvette Wohn, New Jersey Institute of Technology (NJIT) assistant professor of information systems. This feeling can be generated without even looking at the other person, like playing an online game with someone else. Think: Animal Crossing, Mario Kart, or even something simple, like Words with Friends

Change your mental narrative. “Loneliness is a liar. Acknowledging that you are alone for the holidays in no way indicates that no one cares about you or that you will forever be alone,” says Erickson. “There are people in this world that want your time and attention,” she says. Erickson suggests those alone on Christmas combat negative self-created narratives with truth and opportunity. Here’s the truth: You’re alone on Christmas and that’s okay. Next, give some thought to the choices or situations which led to spending the holidays alone. “If it’s a decision that you understand or agree with, you can find comfort in the reasoning behind it,” says Nwoke. “If it’s a situation or decision you’re not happy with, reflect on this and how you’d like to approach it differently. Either way, you have the power to choose how you want things to be moving forward.”