Map of areas most missed in handwashing

To combat the Coronavirus outbreak, experts are saying the number one thing you can do is wash your hands. Here are the guidelines from the CDC: Wet your hands with clean, running water (warm or cold), turn off the tap,  and apply soap. Lather your hands by rubbing them together with the soap. Lather the backs of your hands, between your fingers, and under your nails. Scrub your hands for at least 20 seconds. Need a timer? Hum the “Happy Birthday” song from beginning to end t

Be early

Those that know me well will laugh that I’m writing this, as I am chronically late. But, I recently heard the quote, “all the good things in my life I can attribute to being early.” I wanted to test the impact being early could have on my life. I showed up 30-minutes early for a 10-minute interview, and the interviewer and I were able to chat about my business for 10-minutes before, doubling my time. Getting to a party right when it started meant that I was able to spend qual

Minimum Viable Effort

When picking your new resolutions, starting small is key. Pick something that feels laughably easy. Don’t try to meditate every day for 15-minutes. Start with one. Then build. Pick the ‘minimum viable effort’ that makes you feel like you are succeeding. As James Clear says in his incredible book, Atomic Habits: “The idea is to make your habits as easy as possible to start. Anyone can meditate for one minute, read one page, or put one item of clothing away. And, as we have jus

Time for your 20 for 2020

Every year, I steal a page from Gretchin Rubin and do a “20 for 2020” (or whatever the year is). It’s a list of things I want to do for the coming year. This is my third time, so I’ve learned a few best practices: One-off work better than recurring. If you miss a recurring one upfront, it’s really hard to get back into it. Have a mix of small and big Action items work better than results (e.g., “work with a doctor” vs. “fix my gut”) Make it measurable (e.g., “do a Whole30” vs

My weekly planning process

Every Sunday morning I spend 15-minutes journaling about the past week and the one ahead. First, I ask myself four questions about the past week: Why will I remember it? What did I do well? What do I want to do differently? What did I learn? Then looking ahead, I have a list of areas in my life that I check-in on—kids, my relationship, health, and social. I set two or three intentions for each: What few activities with the kids will make this week special? When will Joe and I

Weekly Wins Wednesday

You know me. I love traditions. So, enter a new one for Uplift—Weekly Wins Wednesday. Each week (either here or on our Instagram), we’ll celebrate all of our wins. Call out the little (or big) things in our life that are going well. So often, it’s easy to focus on the negative versus everything going right. So for me: All of our pilots at companies are converting to bigger deals! Joe and I have had some really great recent dates (both at home and out) I’ve been slipping in a

Outlast Your Impulses

I’m insanely impulsive. I want. Things. Now. A simple trick has slowed me down—setting a 10-minute timer. Every time I feel that impulsive feeling (to eat that extra snack or send that emotional email), I turn on my phone’s timer. At the end of 10-minutes, I am free to do what I want. However, I’ve found that usually what I want has changed. I’m a big believer in controlling what you can control, and sometimes we can’t control our impulses. But, we can control whether we set

Be Alone with Your Thoughts

Inspired by Cal Newport’s new book, Digital Minimalism, I’m seven days into a 30-day digital detox of no podcasts, social media or blogs. It’s amazing. I even have started going on evening or morning walks—by myself, sans headphones. These 30-minute sessions with just my thoughts made me recognize how rarely I just think. Guess what? Thinking is good. I’m finding myself making better decisions and being less stressed overall. So today, risk being bored a bit. Put away you

Do a Digital Detox

Inspired by Cal Newport's new book, Digital Minimalism, I'm doing a 30-day digital detox. I've found myself tightly wound recently and want to gauge the effect of detaching from my phone. Here are my rules: No podcasts. Audiobooks are OK No blog research (huge time suck for me!) No Facebook or Instagram (except for work, accessed on my computer) No Whatsapp (except for work) I'm 24 hours in. I've found that I've checked off all the annoying things on my todo list just to

Make Your Values Physical

I work out of an incubator in Georgetown that supports social entrepreneurs, Halcyon. Every morning I walk by their gratitude board, a white board where people can visually thank people that have helped them that week. I love seeing this grow over the week. On my hardest days, it reminds me that the world is full of people who want to help. The board serves as a physical reminder to be both thankful and helpful. What value do you want to instill in your team or family?

Take a Before Picture

Today's tip is simple. When you set out on a new goal, take a before picture. Yes, for some tasks this is easy. You can photo your messy closet pre-konmari. Or, take body photos pre-diet. But, get creative. Could you journal about how you felt mentally before kicking off a meditation habit? Or do some type of assessment before taking a course to show how much you learn? It's so easy to focus on all of the things that you still need to do that often we forget to celebrate