14 Reasons Why Laughter is Good Medicine

Kim Anthony • Oct 02, 2022

By Simply Health Today

Aside from strengthening relationships and increasing your level of comfort in certain situations, every time you laugh there are chemicals released that play an important role in boosting your health. When someone says laughter is the best medicine, they are not that far off as laughter really does have some great health benefits. Here are 14 health benefits that come from simply having a good laugh every once in a while. 

1. Boosts Your Immunity


Your immune system is extremely important to your overall health. The good news is, simply laughing can give your immune system a boost. Most people think that they need to take supplements, make sure to get lots of rest, work out regularly, and get plenty of vitamin D. While these are all important for your immune system, it turns out that laughter is just as good for you. One study that was published by the National Cancer Institute found that people who laugh on a regular basis decrease hormones related to stress inside their bodies. In addition, laughter will increase the number of natural killer cells and activated T cells, which are two things that can truly help your body stay healthy and strong. If you are feeling sick or down, try watching a favorite comedy and having a good laugh. There is a good chance that it will make you feel a little bit better. 


2. Gives You a Work Out


Have you ever laughed so hard you felt sore? A good belly laugh is almost as good as a good workout. In fact, it is a workout. There is a reason that you will feel sore after you have a good long laugh. Researchers have found that laughing, the physically intense whole body laughing, actually provides you with a mini-workout. This workout is very similar to doing aerobic exercises. Laughing hard will boost your respiratory rate, heart rate, and increase your oxygen consumption. Having a good hard laugh can give you some of the same benefits as a decent workout. However, the exercise benefits of laughing only come when you have periods of really intense laughter. Unfortunately, this means that sitting around watching funny videos is not going to be able to replace your real workouts. Even if laughter cannot replace your workouts, it can provide you with a few of the benefits and a lot more fun.


3. Gives You a Work Out


One of the parts of your body that loves laughter is the heart. Since your heart is a very important part of your body, it is important to make sure that you are doing all that you can in order to keep it healthy. While exercising and eating healthy foods are important for keeping your heart healthy, it turns out that laughing regularly is just as important for your heart health. The Cleveland Clinic found that laughing will immediately increase the blood flow to your heart. In the same way that aerobic exercise increases your blood flow to this important organ, laughter has the same effect. Getting that surge of extra blood flow to your heart on a regular basis can help reduce many scary heart-related issues. So, next time you want to feel good and boost your heart health, have a good laugh with some friends. Tell some jokes or watch a comedy, use the excuse that it is good for your heart.

4. Relieves Stress


There is nothing quite like a good laugh to help alleviate tension and stress. When you are feeling stressed, it can cause damage to your body. In fact, stress can cause many different health issues and most people do not realize this. If you are feeling stressed and simply need to relax, have a good laugh. The giggles can instantly relieve the stress response of the body and help to soothe any type of tension that you are holding inside. In addition, laughter during stressful times can help improve your mood. When your mood improves it is much easier to handle the problems that you might be facing. While laughter cannot solve all of your problems, it can help you feel better about the things that you are dealing with and make it a bit easier to move on and overcome the obstacles you might be facing. 


5. Clears the Mind


Are you a writer and have writer’s block? Perhaps you are just experiencing random brain fog. You walk into a room and forget what you went in there for. If this sounds familiar, there is some good news, laughter can help. The FASEB Journal published an article in 2016 that found that simple laughter can put your brain back into a state where you are able to think more clearly. If you are struggling to focus or simply have a case of brain fog, pop in a favorite comedy or watch a funny video and you might just be able to get your brain back into focus so that you can get your work done. Even if you are still feeling a bit of brain fog, you are going to feel better after you have a good laugh, so it is not going to hurt anything at all. Take the time to laugh and regroup and move on with your day with your brain in better focus. 


6. Pain Killer


Chances are when you have been hurt someone has told you to smile through it. There is also a good chance that you have taken a fall or bumped your arm or leg and even though it really hurts, you laugh at how clumsy you are. It turns out that laughter can be a great way to reduce the amount of pain that you are feeling. When you laugh your body releases endorphins that can help you feel better. While it may not be possible to truly laugh when you are in extreme amounts of pain, at least trying to smile and lighten the mood can go a long way in making you feel better. Have your friends tell you jokes or laugh with them about something dumb you have done. You will be surprised at how much better it can make you feel when you are experiencing any type of pain. 


7. Creativity


There are days when you are feeling very creative and are accomplishing tasks that you may not have thought you could. Then there are other days when you simply feel like you do not have a creative bone in your body. You might be struggling through ideas and feel like there is no way that you can accomplish the tasks that you set out to do because you are simply not feeling creative. If you are stuck in a rut and want to boost your creativity, try laughing. A little bit of humor can help to loosen up your mind. When you laugh you tend to be more relaxed and emotionally you feel a bit safer. When you are feeling relaxed and safe, your brain has more power to be more creative. If you are putting off a project because of a lack of creativity, a good laugh with some friends might be all that you need to get rolling again. 


8. Calorie Burner


Exercise is the most well-known way to burn calories. It is likely that you wear a tracker that tells you exactly how many calories that you burn during a workout. Perhaps you even count the calories that you eat. When it comes to staying healthy, chances are high that calories are going to come up in the conversation. One more great thing about laughter is that a secret health benefit of laughing is that you actually burn calories while you are doing it. Laughing for just ten to fifteen minutes a day can burn anywhere from ten to forty calories. If you have some good deep belly laughs, you are going to burn even more calories. While burning forty calories does not seem like a lot, it translates to losing about four pounds a year. This is just one more reason to make sure that you are filling your life with laughter. 


9. Lowers Your Blood Pressure


As mentioned, laughing reduces stress. One of the main causes of high blood pressure is stress. High blood pressure often is viewed as not a big deal. However, it can lead to many health issues including increasing the risk of developing heart disease and possibly having a stroke. The Journal of Research in Medical Science published a study that found that the act of simply laughing can actually help keep your blood pressure low. Once again, laughter helps to relax your body and relieves tension and stress that you may be holding onto. If you have been told that you have high blood pressure, try adding some good quality laughter to your life. Lighten up and tell some jokes. Make it a point to watch some comedies. Spend time with people who make you feel good. All of these things can go a long way when it comes to lowering your blood pressure.


10. Helps Ease Depression


Depression causes an overwhelming feeling of sadness. When a person is depressed, one of the last things that they will want to do is laugh. In fact, it can be difficult to find something that you even feel like laughing about. However, if you are suffering from depression or simply just feeling depressed, try to find something that will make you laugh. You might have to work at it and you might have to force that first giggle, but doing this can go a long way in alleviating some of the symptoms you are experiencing as the result of depression. One study conducted by the Journal of Alternative Medicine found that just three-hour-long laughter therapy sessions were enough to improve the mood states and the self-esteem of the participants. If you are diagnosed with depression, you might just want to ask about some laugh therapy sessions to help. 


11. Helps with Memory Loss


Over time your memory is likely to get worse. This is just really something that comes with age. Almost everyone experiences some form of memory loss throughout their life. It could be as simple as not remembering where you put something. Memory loss can become severe in some people and result in dementia. While laughter is not a cure for Alzheimer’s or Dementia, it can help combat memory loss. One study done by researchers from Experimental Biology found that watching a 20-minute humorous video before taking a memory test helped older adults score better when compared to people who did not watch the video. Once again, laughter has proven to be good for the health of your brain, which is why it is important to make sure that you are taking time to giggle and have some fun in your life. Your brain will thank you for this later.


12. Improves Function of Blood Vessels


The main job of your blood vessels is to transport blood all over your body and to keep everything running smoothly and properly. When you are stressed, your blood vessels will restrict. This makes it harder for blood to get to the areas of the body that need it. Once again, laughter can help. When you laugh your blood vessels will expand, which makes it easier for the blood to flow throughout the body and to the areas that it needs to be. Laughter causes you to relax more and feel better, when this occurs your blood vessels become healthier because they do not have to work as hard to get your blood throughout your body. Making the blood vessel’s job easier means that the vessels are going to be healthier overall. So if you are feeling stressed, laugh a little and improve your blood flow. Your body will thank you.



13. Reduces Inflamation


When it comes to health issues, most people do not realize that inflammation is often the main cause. Inflammation can occur anywhere in the body and causes many common health ailments. Heart disease and diabetes are common results of inflammation within the body. Heart attacks are caused when a blood clot prevents blood from getting through the body and to the heart. A person who has diabetes also has an increased risk of blood clots and heart attacks. Research has found that laughter can be used as a part of diabetic care as laughter improves good cholesterol throughout the body and helps to lower inflammation. Lowering inflammation is important in keeping the heart happy and healthier and since the heart is important for your overall health you should be doing all that you can to keep it healthy. Eating well, exercising, and having a good laugh are great ways to keep your heart happy. 


14. Helps You Through Tough Times


Life is hard and there are many times that you are going to struggle with things. Deaths of family members or close friends occur. There are sad times, stressful times, and times that you may just feel down. When you are feeling like this it can be difficult to see the good and the funny. However, if you can take a moment to reflect on good and happy times and remember all of those things, it can go a long way when it comes to getting you through those times that are a bit tougher. Finding a way to laugh during tough times can be extremely beneficial. Good endorphins are released, stress is released, and you will feel better overall. This doesn’t mean that you will not still feel sad, but laughing can help the pain or sadness not be as tough to get through.

This article orginally appeared in Simply Health Today

Ten-to-Win: Ten Things We're Learning about Leadership from Kellie Todd

By Kim Anthony • 23 Oct, 2023
Kellie Todd, the dynamic founder of the California Black Women's Collective (CBWC)’s and the California Black Women’s Leadership Development Program at California State University-Dominguez Hills College of Continuing and Professional Education, is redefining modern leadership. Through her actions and initiatives, she showcases the principle that empowering a black woman can lead to the empowerment of an entire community. In this week’s Ten-to-Win, Kim shares top takeaways from Todd's exemplary leadership style. Enjoy! 1. The Ripple Effect of Empowerment Kellie demonstrates that when black women are uplifted and supported, the positive repercussions are felt throughout the entire community, fostering growth and progress. 2. Black Women Get Things Done Trusting black women is not merely about equity; it's about results. Kellie's faith in the resilience and drive of black women has shown that they can turn challenges into significant milestones. 3. Black Girl Joy as a Catalyst Kellie emphasizes the power of "black girl joy." This unbridled happiness and optimism, rooted in culture and experience, become a driving force for positive change, both within the collective and beyond. 4. Lead with Authenticity Kellie champions genuine leadership. By being true to herself and transparent in her actions, she instills trust and fosters deeper connections with those around her. 5. Diverse Voices Matter Embracing diverse perspectives ensures that CBWC's solutions resonate with a broader audience, tackling challenges from multiple angles. 6. The Power of Listening Kellie knows the profound insights that can emerge from listening. This attentiveness solidifies her position as a truly compassionate leader. 7. Adaptable Leadership In an ever-changing world, Kellie's adaptability, combined with the unwavering core values of CBWC, exemplifies progressive leadership. 8. Collaboration Over Competition Kellie's frequent collaborations with different organizations emphasize the strength in unity, magnifying the impact of collective endeavors. 9. Commitment to Personal Growth A beacon for lifelong learning, Kellie consistently seeks avenues for self-improvement, setting an example for all leaders. 10. Actions Over Words While Kellie is eloquent in her expressions, she understands that it's the tangible actions and initiatives that truly make a difference. Kellie Todd's leadership journey intertwines determination, authenticity, and the undeniable force of "black girl joy." Her work with the CBWC stands as a testament to the transformative potential when black women are celebrated and empowered. When they shine, the entire community benefits.

What We're Learning About Leadership from Interim U.S. Senator Laphonza Butler

By Kim Anthony • 02 Oct, 2023
1. Breaking Barriers and Pioneering Representation: Senator Butler is the first LGBTQ+ person of color to serve in the U.S. Senate, teaching us valuable lessons in leadership about the importance of diversity and representation. Her pioneering role demonstrates that transformative leadership often involves breaking existing barriers and creating pathways for others. 2. Versatility in Leadership Roles: Butler's diverse professional experiences in labor unions, political advisory roles, and political advocacy exemplify the importance of versatility and adaptability in leadership. It illustrates that effective leaders often have multidisciplinary knowledge and are capable of navigating different sectors and roles. 3. Advocacy and Value-Driven Leadership: Leading EMILY's List and her advocacy for women and LGBTQ+ rights underscore the importance of having clear values and fighting for them. Leaders who are driven by their values and beliefs can inspire others and create meaningful change. 4. Strategic Networking and Relationship Building: Her extensive connections across the Democratic political sphere in California illustrate the role of strategic networking in leadership. Building and maintaining strong, supportive professional relationships are crucial components of influential leadership and can significantly impact a leader's success. 5. Qualification and Competence: Butler’s diverse range of experiences and roles indicate a high level of competence and expertise, crucial elements in effective leadership. Her recognition and appointment by Governor Newsom underscore the importance of being proficient and highly knowledgeable in one’s field. 6. Dedication to Public Service and Civic Engagement: Her commitment to public service, demonstrated through her advisory roles and labor union management, emphasizes the essence of leadership as a service to others. It teaches us that dedicated and engaged leaders can make substantial contributions to society and drive civic transformations. 7. Influence and Impactful Leadership: As an Interim U.S. Senator, Butler has the opportunity to influence policies and legislation, demonstrating the potential for leaders to enact meaningful change and leave lasting impacts on society and governance structures. 8. Strategic Positioning for Future Leadership Roles: Butler’s potential impact on the 2024 election due to her extensive network and fundraising capabilities within the Democratic sphere in California highlights the strategic aspect of leadership positioning. It illustrates how leaders can leverage their resources, influence, and networks to attain significant roles and impact future developments. Interim U.S. Senator Laphonza Butler’s career and recent appointment offer insightful lessons on leadership, demonstrating the importance of representation, versatility, value-driven advocacy, networking, competence, dedication to service, and strategic positioning in leadership roles. Her experiences underscore the transformative power of effective leadership in creating meaningful change and breaking new ground in representation and advocacy.

8 Things to Consider if You're Thinking About Running for Office

By Kim Anthony • 04 Sep, 2023
The prospect of running for public office is both exciting and daunting. It offers an opportunity to make impactful changes, but it also exposes you to scrutiny and requires tremendous commitment. If you're contemplating throwing your hat into the political ring, it's essential to think through multiple factors before making your decision. Here are eight critical considerations to mull over: 1. Personal Readiness Entering politics is a life-altering choice, not just for you but also for your family and close ones. The demands on your time, privacy, and emotional well-being can be overwhelming. Questions to Ask : Are you emotionally, mentally, and physically prepared for the challenges? Have you discussed this with your family, and are they supportive? 2. Core Beliefs and Values Politics is an arena of competing interests and ideologies. Having a clear understanding of your core beliefs and values will guide your political journey. Questions to Ask : What causes or issues are most important to you? Are your views aligned with the electorate you wish to serve? 3. Skill Set and Qualifications Being in public office requires a diverse skill set, including but not limited to leadership, public speaking, and policy analysis. Questions to Ask : Do you possess the skills needed to succeed in office? If not, are you willing to learn or surround yourself with experts who do? 4. Financial Considerations Campaigning can be expensive, and public office may not offer the financial rewards that other careers do. Questions to Ask : Do you have the financial resources to run a campaign and sustain yourself in office? Are you ready to disclose your financial status, as is often required? 5. Electability and Public Perception Popularity and public perception play a crucial role in politics. Your history, conduct, and even appearance are often subject to public scrutiny. Questions to Ask : How are you perceived by the community? Do you have any skeletons in the closet that could become public and harm your candidacy? 6. Team and Support System A successful campaign requires a dedicated team for various functions: strategizing, fundraising, public relations, and more. Questions to Ask : Do you have a trustworthy team or know how to assemble one? Do you have mentors or advisors in the political arena? 7. Regulatory and Legal Requirements Different positions have different eligibility criteria, filing requirements, and regulations. Questions to Ask : Are you familiar with the legal requirements for the position you are considering? Do you meet the eligibility criteria? 8. Long-Term Goals and Exit Strategy Public office is often not a lifetime appointment. Whether you serve one term or multiple, you will eventually move on. Questions to Ask : What are your long-term goals? Do you see politics as a career or a stepping stone to other endeavors? What's your exit strategy? The Starting Point, Not the Destination Contemplating these eight points is just the starting point; running for public office is a long, complicated journey that will demand constant adjustment and reevaluation. However, these considerations can give you a solid foundation for making an informed decision. Running for public office is a significant decision that should not be taken lightly. If you are considering this path, taking the time to reflect on these eight considerations will provide valuable insights and prepare you for the challenges and rewards that lie ahead.

What Chris Smalls, President of Amazon Labor Union, Has Taught Us About Leadership

By Kim Anthony • 04 Sep, 2023
Chris Smalls has emerged as an unlikely hero, not just for the workers of Amazon but for the labor movement across America and beyond. He has become the President of the Amazon Labor Union, catalyzing significant shifts in a company known for its tough anti-union stance. His rise from a rank-and-file worker to a labor organizer has lessons in leadership that transcend industrial contexts and have universal applicability. 1. Embrace the Unexpected Chris’s journey began when he unexpectedly walked out of Amazon three years ago. His decision, driven by a deep-rooted sense of justice, has today turned him into a symbol of hope for many. Leaders often need to embrace the unexpected and leverage it for positive change. 2. Prioritize the Immediate Task Despite the allure of media attention and numerous emails, Chris has remained focused on getting a contract for JFK workers. Leaders should always keep their eyes on the immediate goal, ensuring it aligns with the broader mission. 3. Share the Reality Chris paints a vivid picture of the demanding work environment at Amazon. By sharing his personal experience, he humanizes the struggle and educates the masses on the realities many face. Great leaders tell stories that connect and mobilize. 4. Find Inspiration from Setbacks The failed unionization attempt in Bessemer, Alabama, became a source of inspiration for Chris. Leaders often encounter setbacks; the key is to learn from them and use them as fuel to keep going. 5. Build Solidarity Beyond Borders Chris's commitment isn't limited to America. He has connected with workers from London to Cuba, demonstrating the universality of the labor struggle. Leaders must think globally, fostering international collaborations and solidarity. 6. Stay Motivated While challenges abound, Chris is driven by the possibility of causing billionaires to rethink their decisions. He's inspired by stories of grassroots movements and international solidarity. Leaders must find their unique source of motivation to persist. 7. Learn Continuously From understanding the deep divides in organizational alignments to the intricacies of American labor politics, Chris's journey is one of continuous learning. Effective leaders are always students, open to gaining new insights and understanding. 8. Foster International Solidarity Chris's efforts have sparked interest from other organizations and countries. By fostering international collaboration, leaders can amplify their cause and create a more substantial impact. 9. Celebrate Victories but Look Ahead The Amazon Labor Union's election win was monumental, but Chris understands that it's the beginning. Leaders should celebrate victories but must always focus on the next milestone. 10. Hold Entities Accountable Whether it's Amazon or established unions, Chris stresses the importance of accountability. Leaders must consistently challenge existing systems, pushing them towards greater fairness and justice. In conclusion, Chris Smalls's leadership journey is an inspiration to many. His commitment, resilience, and vision offer lessons not just for labor organizers but for leaders across sectors. As the labor landscape continues to evolve, it's voices like Chris's that will guide the way, urging us all to build a more equitable and just world.

7 Lessons We're Learning from Daymond John About Entrepreneurship

By Kim Anthony • 03 Sep, 2023
Entrepreneurship is a journey paved with challenges, risks, and opportunities. In the world of business, there are few voices as authoritative and inspiring as Daymond John's. As a successful entrepreneur, investor, and star of the hit TV show "Shark Tank," Daymond John has shared his wisdom and insights that have become valuable lessons for aspiring and seasoned entrepreneurs alike. Here are eight lessons we've learned from Daymond John about entrepreneurship: 1. Start Small, Think Big Daymond's journey began with a modest investment of $40, sewing homemade hats in his mother's living room. This humble start taught him the importance of taking the first step, even when resources are limited. He emphasizes the need to think big but start small, leveraging what you have to make gradual progress toward your goals. 2. Solve Real Problems One of Daymond's key principles is to identify problems that need solving. Successful businesses often emerge from addressing genuine pain points faced by consumers. By focusing on solutions that add value to people's lives, entrepreneurs can tap into sustainable demand and build a loyal customer base. 3. The Power of Branding Daymond is a firm believer in the power of branding. He turned FUBU (For Us, By Us) into a global fashion brand by connecting with the hip-hop community and championing inclusivity. His lesson? Build a brand that tells a story and resonates with your target audience. A strong brand creates emotional connections and sets you apart in a competitive market. 4. Embrace Failure as a Learning Opportunity Failure is often seen as a setback, but Daymond sees it as a stepping stone to success. He acknowledges his past failures and emphasizes that learning from mistakes is crucial for growth. Every failure provides valuable lessons that can guide future decisions and strategies. 5. Stay Hungry and Persistent Daymond's journey to success was far from smooth, marked by rejections and obstacles. His story teaches us the importance of perseverance and hunger. Entrepreneurship requires a relentless drive to overcome challenges, adapt to change, and keep pushing forward, even when the odds seem stacked against you. 6. Know Your Numbers Inside and Out Numbers are the language of business, and Daymond stresses the significance of understanding your financials. Whether it's profit margins, costs, or revenue projections, a deep understanding of your financial metrics empowers you to make informed decisions and negotiate effectively. 7. Build Relationships and Networks In the business world, relationships matter. Daymond's success was shaped by his ability to build strong connections with mentors, partners, and customers. He advises entrepreneurs to network, seek mentorship, and nurture relationships as they can provide valuable guidance, opportunities, and support. Daymond John's journey from a small start to a globally recognized entrepreneur is a testament to his expertise and insights into the world of business. These eight lessons serve as a roadmap for aspiring entrepreneurs, guiding them through the challenges and triumphs of building and growing a successful enterprise. By embracing these principles, entrepreneurs can navigate their own paths to success with confidence and determination.

Ten Mistakes Amateur Life Coaches Make and What to Do About Them

By Kim Anthony • 02 Sep, 2023
If you're venturing into the realm of life coaching, congratulations! This rewarding career offers a unique opportunity to facilitate meaningful change in people's lives. However, the journey to becoming a respected life coach is paved with challenges and pitfalls. Avoid being an amateur in the game by steering clear of these common mistakes. 1. Overpromising and Underdelivering The Mistake : Making grandiose promises like "I'll change your life in one week!" What to Do : Be realistic about the outcomes you can facilitate. Give clients a balanced perspective on what they can achieve and how you will support them. 2. Lacking Proper Credentials The Mistake : Assuming reading a few self-help books or having a social work background makes you qualified. What to Do : Look for accredited courses and certificates in life coaching. Keep learning and stay updated on relevant techniques and research. 3. Relying on Clichés The Mistake : Offering platitudes like "Just believe in yourself" as solutions. What to Do : Use proven strategies, techniques, and exercises to guide your client through their challenges. 4. Not Setting Boundaries The Mistake : Taking calls at all hours or giving advice on topics you're not qualified for. What to Do : Clearly define your working hours and the scope of your coaching. If a client needs specialized help, refer them to the appropriate professional. 5. Overlooking the Importance of Active Listening The Mistake : Dominating the conversation instead of letting the client express themselves. What to Do : Use active listening techniques. The more you understand the client, the better you can tailor your coaching to their needs. 6. One-Size-Fits-All Approach The Mistake : Using the same techniques and strategies for all clients. What to Do : Individualize your coaching approach to suit each client's specific needs, goals, and circumstances. 7. Ignoring the Follow-up The Mistake : Not checking in on a client after a session or not tracking their progress. What to Do : Keep detailed records of each session and set up follow-up meetings to discuss progress and modify strategies as necessary. 8. Neglecting Self-Care The Mistake : Focusing so much on clients that you forget to take care of yourself. What to Do : Remember that you can’t pour from an empty cup. Allocate time for self-care so you can better serve your clients. 9. Giving Advice Instead of Facilitating The Mistake : Telling clients exactly what to do instead of helping them find their own solutions. What to Do : Your role is to guide, not dictate. Empower your clients to make their own decisions and facilitate their own growth. 10. Lack of Professionalism The Mistake : Casual attire, tardiness, or using slang and colloquial language that may not resonate with all clients. What to Do : Maintain a high level of professionalism in your attire, language, and punctuality to gain and keep the trust of your clients. By avoiding these common mistakes and taking proactive steps to counteract them, you'll be well on your way to transitioning from an amateur to a highly respected professional in the field of life coaching.

11 Strategies for Overcoming Under-Earning

By Kim Anthony • 02 Sep, 2023
Under-earning, often a result of undervaluing one’s worth, skills, or time, can be a debilitating habit that stands in the way of achieving one's financial and personal potential. Breaking free from this cycle can lead to increased self-esteem, financial freedom, and a more fulfilling professional journey. Here are 11 strategies to address and conquer the habit of habitual under-earning: 1. Self-Awareness is the First Step Before addressing under-earning, one must recognize it. Monitor your income, track your working hours, and compare your earnings with industry standards. Acknowledging the disparity is essential. 2. Set Clear Financial Goals Establish clear, measurable financial goals. Whether it’s a desired annual income, a target hourly rate, or a specific project fee, having a number in mind provides a tangible target. 3. Know Your Worth Research market rates for your profession, skills, and experience. Use platforms like Glassdoor, Payscale, or industry-specific databases to get a clear picture of what you should be earning. 4. Invest in Continuous Learning Boost your earning potential by staying updated in your field. Attend workshops, get certifications, and consistently upgrade your skills. The more valuable your skillset, the higher your earning potential. 5. Practice Negotiation Many under-earners shy away from negotiating salaries or fees. Start practicing negotiation skills in low-stakes situations and gradually apply them in professional scenarios. 6. Avoid Overcommitting Learn to say "no." Taking on too many tasks, especially if they are underpaid, can keep you trapped in the under-earning cycle. Prioritize opportunities that align with your worth. 7. Surround Yourself with Support Connect with mentors, join professional groups, or find peers who understand your worth and encourage you to break out of under-earning habits. Their support can be invaluable. 8. Diversify Income Streams Look for alternative income streams. Freelance work, consulting, or even passive income opportunities can supplement your primary income and elevate your overall earnings. 9. Reframe Your Mindset Under-earning often stems from deep-seated beliefs about money and self-worth. Consider professional coaching or counseling to address and transform any limiting beliefs. 10. Review and Adjust Regularly Periodically review your earnings and set new benchmarks. As you grow in your profession and gain more experience, your worth increases. Adjust your rates and salary expectations accordingly. 11. Celebrate Small Wins Every time you successfully negotiate a better rate, land a higher-paying client, or reach a financial goal, celebrate it. This positive reinforcement will motivate you to continue breaking the under-earning cycle. In conclusion, breaking the habit of habitual under-earning requires a combination of self-awareness, proactive efforts, and continuous self-improvement. With dedication and the right strategies, it’s entirely possible to redefine your professional worth and achieve the financial success you deserve.

10 Practices Black Men Can Adopt to Access and Sustain Excellent Health

By Kim Anthony • 01 Sep, 2023
African-American men, like all men, deserve to live long, healthy lives. However, due to specific social, economic, and genetic factors, some health challenges disproportionately affect this group. By addressing these challenges head-on, African-American men can access and sustain optimal health. Here are ten actionable steps to consider: Prioritize Regular Medical Check-ups Regular screenings can catch diseases like hypertension, diabetes, or prostate cancer early. African-American men have higher rates of these conditions, making early detection critical. Engage in Physical Activity The CDC suggests at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, combined with muscle-strengthening activities on 2 or more days a week. Physical activity can help manage weight, reduce stress, and combat chronic diseases. Adopt a Balanced Diet Incorporate whole foods, such as fruits, vegetables, lean proteins, and whole grains. Limiting processed foods, sugary beverages, and excessive salt can combat obesity, diabetes, and hypertension. Manage Stress Chronic stress can lead to a range of health issues. Find coping mechanisms that work, whether it's meditation, reading, hobbies, or counseling. Limit Alcohol and Avoid Smoking Excessive alcohol can lead to liver problems, certain cancers, and high blood pressure. Smoking, meanwhile, is linked to many types of cancer, respiratory diseases, and heart diseases. Stay Informed on Prostate Health Prostate cancer is more prevalent and more aggressive in African-American men. Regular screenings and being informed about the risks can lead to early detection. Maintain Mental Health Addressing mental health is just as crucial as physical health. Therapy, counseling, or simply talking to someone can make a big difference. Join a Support Group or Network Having a support group or being part of a community that shares similar experiences can be therapeutic. It provides an avenue to share concerns, get advice, or just feel understood. Be Educated About Medication African-Americans sometimes respond differently to medications than other racial groups, particularly for diseases like hypertension. Engage with a healthcare professional about the right medications and dosages. Advocate for Health Equality Systemic disparities exist that can limit access to quality healthcare for African-Americans. Advocacy can help bridge the gap, ensuring that everyone, regardless of race, has the opportunity to achieve optimal health. Achieving and sustaining excellent health requires a comprehensive approach that addresses both individual and systemic challenges. For African-American men, recognizing and actively addressing these unique challenges can pave the way for a healthier, more fulfilling life.

5 Reasons Why Travel is Important for Personal Development

By Kim Anthony • 01 Sep, 2023
For many people, travel can be an important part of personal development. When we stay in our own comfort zone, in contexts we’ve always known, it’s easy to not change much on the inside.

7 Self-Care Strategies...Even on Busy Business Days

By Kim Anthony • 31 Aug, 2023
Amid the never-ending emails, back-to-back meetings, and tight deadlines, self-care can seem like an elusive luxury. But what if we reframe our perspective and consider self-care as a non-negotiable? By integrating holistic self-care practices, we can not only enhance our well-being but also elevate our performance. Dive deeper into these expanded self-care strategies for even the most hectic business days: 1. Elevate Your Morning Rituals Morning routines set the rhythm for the day. Whether it's a guided meditation, journaling your intentions, or practicing yoga, dedicating time to center yourself can be transformative. Expansion: Experiment with different morning routines to find what resonates. Perhaps a combination of visualization exercises, affirmations, and physical activity might be your ideal start. 2. Movement as Medicine We often underestimate the power of movement. Regular short breaks to stretch, practice desk exercises, or engage in brisk walking can rejuvenate the mind and body. Deep Dive: Explore various forms of movement— from Tai Chi to dance breaks. Regularly changing up your routine can keep it fresh and exciting. 3. Hydration with Intention Beyond just drinking water, consider the quality and intention. Infuse your water with herbs, fruits, or opt for herbal teas to provide both hydration and nutrition. Enrichment: Dive into the world of herbal teas. Chamomile can calm, green tea can invigorate, and peppermint can refresh. Match your hydration choice with your current need. 4. Elevate Your Eating Experience Turn your mealtime into a ritual. Use it as an opportunity to be truly present, savor each bite, and relish the flavors. Deep Dive: Learn about mindful eating practices. By understanding the origins of your food, its nutritional value, and savoring its flavors, you turn eating into an enriching experience. 5. Digital Retreats While short breaks are beneficial, occasionally you may benefit from a more extended digital detox, allowing your mind to reset. Expansion: Designate certain hours or even a full day where you disconnect from all devices. Fill this time with activities that nourish your soul - be it reading, painting, or nature walks. 6. Breathing and Beyond Deep breathing can evolve into more comprehensive practices like pranayama or guided relaxation techniques. Deep Dive: Explore different breathing techniques. For instance, the "4-7-8" technique or "alternate nostril breathing" can offer varied benefits, from relaxation to revitalization. 7. Holistic Boundaries Beyond just setting time boundaries, consider emotional and mental boundaries. Protect your energy by being discerning about the information you consume and the interactions you engage in. Expansion: Learn about energy management. Recognizing energy-draining tasks and balancing them with restorative activities can create a harmonious flow in your day. Seeing self-care as an evolving practice can make it more adaptive and attuned to your needs. It's about more than just slotting in a few self-care moments; it's about weaving a holistic approach to well-being into the fabric of your daily life. In the dynamic world of business, it's easy to feel like there's no time for self-care. However, by diving deeper into these strategies and personalizing them to your needs, you can ensure that even amidst chaos, you remain anchored in well-being and efficiency. Your well-being is your wealth; invest in it generously!
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