Longevity &amp; Performance

Longevity &amp; Performance Archives

Longevity &amp; Performance | SUCCESS | What Achievers Read

He was averaging 4 hours and 44 minutes of sleep. He’d wake up just hours after falling asleep. His brain was, quite literally, “buzzing.” And while he was at the peak of his career as a software developer, Glenn Sanford’s mind and body were saying: “enough.”



Sanford is the founder of eXp Realty, a multibillion-dollar real estate business, as well as CEO and founder of SUCCESS® Enterprises, connected to exP World Holdings. He is well-known for his innovative approach to using AI to build and streamline enterprise operations, including <a href="http://labs.success.com">SUCCESS Labs™</a>. And now, he’s ready to open up for the sake of other developers and creators, especially young entrepreneurs unaware of the addictive traits of AI, and the dopamine trap that can come with the job.



Sanford isn’t alone. In a <a href="https://drive.google.com/file/d/1t8xt_1gEq9h4JBL63s3OvfV4Cvv0hMoi/view">2025 report</a> from Creators 4 Mental Health, North American content creators <a href="https://www.creators4mentalhealth.com/study">were surveyed</a>, and researchers found this population has “significant mental health challenges that go hand in hand with their roles as content creators, but the data shows they largely lack any significant support.” Specifically, 10% have experienced suicidal ideation, 69% struggle with financial instability and 65% feel obsessive over content performance sometimes or often as a result of their roles. Overall, 62% have burnout. 



In addition, <a href="https://link.springer.com/article/10.1007/s10664-024-10543-8">a systematic review</a> of existing studies of software engineering professionals found their well-being was linked to important work outcomes. Higher well-being among software engineers correlated with better performance, productivity and creativity and presumably with lower turnover and fewer negative outcomes.



For Sanford, the mental health aspect quickly became a physical health concern, as his body told him to slow down, and also prompted him to dig deeper into the dopamine trap of content creation.



<h2 class="wp-block-heading" id="h-why-creators-get-caught-in-a-dopamine-loop">Why creators get caught in a dopamine loop</h2>



Sanford says there was a specific high he didn’t realize he was seeking—one that would come from “just one more prompt” into his AI tool. The survey points to this as “obsessive checking of post analytics,” but for Sanford, it was a way of life starting last summer when he was tasked with the role of developing a personal development community. In August, with the release of ChatGPT-5, he says they were able to build an “entire replacement to Facebook” in about a month and were working toward building what he calls the “Netflix of personal development.” But, along the way, while trying to add features and functions, errors and issues would surface repeatedly. AI operates in such a way that it only takes a minute or two for the feedback and the fix. That process of trial and error, followed by a quick solution to build stronger features, was where the dopamine trap originated for Sanford. “The feedback loop was so rapid, I kept wanting to go back, [asking], Can I make it do that?”



He’d work on these prompts and resolutions all day late into the evening and finally started noticing that literal brain buzz. “I was waking back up thinking, I need to do this. I just need to add this feature or this function,” he recalls. “Even though I knew it wasn’t healthy, it was almost impossible to stop… just one more prompt.”



Soon more than his head was buzzing—his heart started racing, and he found himself experiencing atrial fibrillation, commonly known as “A-fib,” a serious condition that can require treatment.



<h2 class="wp-block-heading" id="h-why-creators-are-particularly-at-risk">Why creators are particularly at risk</h2>



In a world where AI is integrated across most industries, research is just starting to emerge about the benefits and drawbacks, including which roles are most likely to have a risk of a dopamine trap, mental health struggles and “addiction” to success.



Creators are increasingly at risk not just because of those fast feedback loops but also because it’s a field full of stiff—and quick—competition. “As a type-A competitor persona, there’s the idea of winning. Getting there before competitors do. Making it. That internal drive,” Sanford says. “If I don’t do this, somebody else will do this and take the lead.” 



Tommy Wood, PhD, assistant professor of pediatrics and neuroscience at the University of Washington School of Medicine and author of <a href="https://www.amazon.com/Stimulated-Mind-Future-Proof-Brain-Dementia/dp/0593797817">The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age</a>, says the motivation and reward cycle we experience with dopamine is powerful.  



He explains dopamine is released when we anticipate a reward, helping motivate us to do the work we believe will pay off. When the reward arrives, dopamine spikes reinforce learning by signaling which actions led to the outcome, such as unexpectedly strong user engagement. But when results are hard to predict, dopamine responses are even stronger. For creators and developers, this unpredictability can fuel a cycle of constantly chasing the next success, with rising expectations after each win.



Elana Hoffman, PhD, a clinical psychologist, explains this part as “moving goalposts,” in which you constantly need more and bigger input to get the same “hit” just as you would a drug. “The danger comes when a person is driven by the dopamine and loses track of the value in the work,” she says. She is especially concerned about younger creators because they’ve grown up on screens and might already have a need for immediate gratification while struggling with delayed rewards. “If they are noticing that they are having a hard time focusing on things that don’t involve the dopamine hit of screens, if they are needing more reinforcement to feel the same impact, if they are constantly craving the dopamine hit—that might be a sign,” she says.



<h2 class="wp-block-heading" id="h-keeping-the-creativity-in-creator">Keeping the ‘creativity’ in ‘creator’</h2>



AI is helping to level the playing field for creators. Tara Lynn Townes, CEO and founder of Bullying Buddy Consulting, didn’t have a technical background but learned that she too could develop an app. For her, this was empowering. “Every ounce of the app is calculated, from the design to the infrastructure to building it out. There are so many different phases. They were all amazing and intriguing, but they definitely created frustrating times,” she says. “Then there’s good old-fashioned beta testing—what they call ‘breaking the app’ in the technical world. That process by itself is taxing because you want it to work, and it’s not working. Then you uncover something else. They call them ‘bugs.’” This process led to overwhelm and burnout for her too. 



She worries that developers will get stuck in the “repetitive cycle: being excited, being motivated and creating something you imagined, then seeing it come to fruition.… All human beings seek validation—especially younger ones.” Her advice to them? “That frustration in itself is real, so try to remain at baseline and keep it positive and exciting. Don’t do it as a chore—view it as something you’re creating, like an art project.”



<h2 class="wp-block-heading" id="h-recognizing-the-risk-and-reward-and-seeking-recovery">Recognizing the risk and reward—and seeking recovery</h2>



Sanford was jolted from this cycle when he was presenting his ideas to his CEO, and a few people noticed him acting “manic.” He was talking fast and remembers “people couldn’t get a word in edgewise” as his obsession became apparent. In addition, his multiple visits to the emergency room with heart issues were wake-up calls that he had “pushed it too far.”



Once he started realizing the extent of the issue, he went through a period where he couldn’t even look at a computer without feeling his diaphragm tightening up. With the help (coincidentally) of AI, he started designing a better life for himself—one with magnesium and blue light glasses, more exercise and some walking breaks. 



Wood calls this “diversifying inputs,” including getting stimulation from learning a new skill, playing a sport or spending time with friends. He also emphasizes the role of rest. 



“When we’re sleep deprived or stressed, our dopamine signaling changes so that we become more focused on ‘now’ rewards rather than ‘later’ rewards. As a result, we default to behaviors that we know reliably provide us with motivation and hits of dopamine,” Wood says. 



<h2 class="wp-block-heading" id="h-when-the-work-still-has-to-get-done">When the work still has to get done</h2>



As content creators will tell you, the work still has to get done. This is where Wood recommends regaining control through daily structure. For example, Sanford now limits his time coding to three to four hours per day, a stark contrast from the 12 to 16 hours he was putting in before. 



“If your work relies on performance metrics that inherently have some variability and uncertainty, one way to maintain an element of control is to make sure your days have some structure to them. This can also help to decrease stress. Think about chunking the day into defined blocks of work with true breaks in between,” Wood says. Breaks might be as simple as watching a hilarious short, changing location or doing breathwork.



Sanford also shares that people should consider how many times in their life they have it in them to do a big build like this and what the ramifications might be. If you’ve already done it, do you really need to do it again? The physical and mental toll might not be worth it.



There’s a “certain price to be paid” for success in any field, Sanford says. “I technically ‘made it.’ It’s not like I need to do anything to ‘make it.’ But there’s always a piece of you that says, Can I do it again? Maybe you should say, Not this time.” Instead of putting himself in crisis mode again, he says his future focus will be setting up the next generation to do it in a more manageable way.



Photo by DC Studio/Shutterstock



<a href="https://www.success.com/author/undefined"></a>

He was averaging 4 hours and 44 minutes of sleep. He’d wake up just hours after falling asleep. His brain was, quite literally, “buzzing.” And while he That dopamine hit from constant micro-wins feels good—but is it driving creators toward anxiety,health issues, and burnout? Discover practical digital-detox strategies and learn how to pursuesuccess without burning out.

He was averaging 4 hours and 44 minutes of sleep. He’d wake up just hours after falling asleep. His brain was, quite literally, “buzzing.” And while he | SUCCESS

The Dopamine Trap—the Rarely Discussed Source of Burnout Developers Face in an AI Age

Comment

The Dopamine Trap—the Rarely Discussed Source of Burnout Developers Face in an AI Age | SUCCESS

https://successcom.wpenginepowered.com/wp-content/uploads/2026/01/shutterstock_2509490867-1-scaled.jpg

Home

SUCCESS

https://successcom.wpenginepowered.com/wp-content/uploads/2021/03/success_opengraph_image.png

Alexandra Frost is a Cincinnati-based freelance journalist and content strategist, focusing on health and wellness, parenting, education, business, environment, and lifestyle. She has been published in the New York Times, Atlantic, Washington Post, Glamour, Today’s Parent, Reader’s Digest, Consumer Reports, Women’s Health, and National Geographic. She spends her “free” time with her five kids under age 10, and coaching others on the ins and outs of media and content marketing. To connect or read more of her work please visit www.alexandra-frost.com.

https://secure.gravatar.com/avatar/01919e6fb0796f47e00bcb552a55635b72fbe00af6a07e40a2885488ac244f52?s=96&d=mm&r=g

Alex Frost

You can choose the bear. But can you outrun burnout? A sleep retreat could be the answer.&nbsp;



Let’s stop pretending hustle culture is sustainable. In today’s high-performance world, we build net worth between back-to-back Zoom calls, side hustles and leadership demands. We wear exhaustion like a badge, until our bodies send the invoice.



And, yet, we rarely pause.



Even vacations become performative: Enter jam-packed itineraries, networking on the go and keeping up appearances for the ’gram. We fly thousands of miles only to continue performing—just with a cocktail in hand.



This is where sleep tourism comes in. It’s not a luxury. It’s not an indulgence. It’s a strategic recalibration for ambitious professionals who understand that recovery isn’t optional. It’s essential.



<h2 class="wp-block-heading" id="h-key-takeaways-about-sleep-retreats-and-sleep-tourism">Key takeaways about sleep retreats and sleep tourism </h2>



Take a peek at the facts about the power of a sleep retreat and why sleep tourism is making an impact:&nbsp;



<ul class="wp-block-list">
<li>Changing approach to travel: Sleep tourism is helping to transform the way ambitious professionals approach travel, self-care and sustainable success. This could be especially beneficial to women, who tend to experience lower sleep quality than men.&nbsp;</li>



<li>Leadership, sleep and cognitive performance: Prioritizing rest isn’t a retreat from growth; it’s a tool for clarity, productivity and long-term leadership. In fact, sleep and cognitive performance are directly linked: A recent study suggests that sleep deprivation causes neurological pathways to slow down and leads to a reduced mental state.&nbsp;</li>



<li>Renewed return to work: Rest-focused travel offers a blueprint for how high-performers can recover deeply, reset intentionally and return to work with renewed innovation and energy.</li>



<li>The sleep tourism trend can go beyond the hotels: From AI-powered sleep technology to intentional rituals, rest tourism provides actionable strategies professionals can apply far beyond vacation.</li>
</ul>



<a href="https://successcom.wpenginepowered.com/values-of-a-good-leader/">Exemplary leaders</a> today need to prioritize well-being in order to innovate and serve their teams well. With these concepts in mind, let’s dive into some of the details about just why people are embracing the sleep tourism trend.



<h2 class="wp-block-heading" id="h-why-high-achievers-are-prioritizing-rest-over-recreation">Why high-achievers are prioritizing rest over recreation</h2>



Sleep tourism isn’t about escaping responsibilities. It’s about rethinking what it means to show up powerfully in work and in life. For women in particular—many of whom carry the invisible load of both professional and personal care—rest becomes an act of leadership.



Millennials and Gen Z are leading this charge. They’re not just taking time off; they’re designing experiences around full-spectrum recovery. They’re turning away from hustle culture and toward what truly sustains energy, creativity and mental agility.



According to <a href="https://www.grandviewresearch.com/industry-analysis/sleep-tourism-market-report" target="_blank" rel="noreferrer noopener">Grand View Research</a>, the global sleep tourism market is projected to reach $149 billion by 2030. These travelers are investing in sleep science, mental health, and nervous system regulation—not because they lack ambition, but because they understand that peak performance requires restoration.



In a world where burnout is both epidemic and expected, rest is more than resistance. It can help you <a href="https://successcom.wpenginepowered.com/10-tips-to-achieve-anything-you-want-in-life/">achieve more</a> and resist burnout. It’s future-proofing.&nbsp;



<h2 class="wp-block-heading" id="h-what-sleep-tourism-destinations-can-teach-business-leaders">What sleep tourism destinations can teach business leaders</h2>



Forward-thinking wellness resorts are doing more than offering spa packages. Accommodations focusing on sleep tourism are designing sensory ecosystems that prioritize high-quality sleep and recovery, using tools that offer lessons for life and leadership. Here are a few ways that sleep tourism hotels and accommodations are offering powerful renewal and restoration to travelers.&nbsp;



<h3 class="wp-block-heading" id="h-aromatherapy-that-rewires-the-nervous-system">Aromatherapy that rewires the nervous system</h3>



At <a href="https://www.sixsenses.com/en/wellness-spa/personalized-wellness/tibetan-medicine-at-six-senses-vana/" target="_blank" rel="noreferrer noopener">Six Senses Vana</a> in the Himalayan foothills, personalized scent journeys use essential oils like lavender (for sleep), jasmine (for anxiety) and peppermint (for energy) to guide your body into recalibration.



<h3 class="wp-block-heading" id="h-sound-therapy-that-clears-mental-bandwidth">Sound therapy that clears mental bandwidth</h3>



<a href="https://www.ourhabitas.com/ras-abrouq/" target="_blank" rel="noreferrer noopener">Habitas Ras Abrouq</a> in Qatar hosts nightly sound ceremonies designed to reset the nervous system. Sound frequencies replace screen fatigue and digital noise with deep, restorative calm.



<h3 class="wp-block-heading" id="h-smart-sleep-tech-that-optimizes-recovery">Smart sleep tech that optimizes recovery</h3>



At Park Hyatt New York, AI-enhanced <a href="https://www.bryte.com/" target="_blank" rel="noreferrer noopener">Bryte Balance beds</a> adjust firmness and temperature in real time, syncing with your sleep cycle to boost quality. These insights mirror what leading executives are learning: You can’t manage what you don’t measure.



<h3 class="wp-block-heading" id="h-natural-light-architecture-that-restores-energy">Natural light architecture that restores energy</h3>



<a href="https://soneva.com/resorts/soneva-fushi/" target="_blank" rel="noreferrer noopener">Soneva Fushi</a> in the Maldives uses biophilic design—open-air villas, light-tracking spaces and sunrise yoga—to help guests return to circadian balance. The result? Less jet lag, more vitality and sharper thinking. 



Skipping the intense itinerary and focusing on a luxury sleep optimization retreat instead could reap a wealth of benefits.&nbsp;



<h2 class="wp-block-heading" id="h-designing-a-sleep-retreat-that-rebuilds-you">Designing a sleep retreat that rebuilds you</h2>



You don’t need a luxury resort to apply rest tourism principles. Whether you’re traveling solo for self-renewal or carving out space between board meetings, these strategies can help build resilience into your professional rhythm.



<h3 class="wp-block-heading" id="h-1-book-with-purpose-not-pressure">1. Book with purpose, not pressure</h3>



Skip the trend filters and search for terms like “quiet,” “wellness retreat” or “tech-free.” Prioritize accommodations with intentional rest features: blackout curtains, soundproof rooms, in-room aromatherapy.



<h3 class="wp-block-heading" id="h-2-treat-your-phone-like-a-consultant">2. Treat your phone like a consultant</h3>



Use it only when needed. Apps like <a href="https://endel.io/">Endel</a> or <a href="https://insighttimer.com/">Insight Timer</a> can support meditation and rest, but the real work is in setting boundaries. Leave devices behind during meals, spa visits and moments meant for reflection.



<h3 class="wp-block-heading" id="h-3-build-rituals-that-ground-you">3. Build rituals that ground you</h3>



Start your day with intentional breathwork. Wind down with a journal. Create structure not around productivity but around presence. These small rituals are transferable, whether in Bali or in your Monday morning routine.



<h3 class="wp-block-heading" id="h-4-reject-the-must-see-mentality">4. Reject the ‘must-see’ mentality</h3>



Leadership doesn’t always look like forward motion. Schedule unstructured time. Wander. Pause. Let creativity emerge in stillness. It’s often in the quiet moments—not the curated ones—that our best ideas surface.



Take mindfulness beyond your sleep retreat and incorporate more practices into your everyday routine. Our transformative <a href="https://successcom.wpenginepowered.com/ebook/mindfulness-matters/">Mindfulness Matters e-book</a> can help you get started now.&nbsp;



<h2 class="wp-block-heading" id="h-beyond-the-sleep-retreat-adopt-healthy-sleep-habits-of-successful-entrepreneurs">Beyond the sleep retreat: Adopt healthy sleep habits of successful entrepreneurs </h2>



Keep the momentum going beyond the sleep tourism trend by developing and maintaining healthy sleep habits all year long. Take a cue from the sleep habits of successful entrepreneurs, leaders and successful people with these quick tips:&nbsp;



<ul class="wp-block-list">
<li>Build in some downtime before bed and practice gratitude journaling.&nbsp;</li>



<li>Prioritize getting enough sleep each night to maintain energy levels. Many <a href="https://successcom.wpenginepowered.com/50-greatest-entrepreneurs-of-all-time/">successful entrepreneurs</a> aim for eight hours, and Mayo Clinic advises at least seven for adults.&nbsp;</li>



<li>Accept that there will always be challenges, problems and stresses to deal with each day. Lack of sleep won’t reduce your stress.&nbsp;</li>



<li>Reduce or eliminate screens before bed. Experts suggest powering down devices at least 30-60 minutes before going to sleep.&nbsp;</li>



<li>Set your thermostat at an optimal temperature for sleep—between 60 and 65 degrees Fahrenheit for most people.&nbsp;</li>
</ul>



Understanding how lack of sleep impacts cognitive performance and focus is also critical. Not only does poor sleep hygiene and lack of rest lead to a general reduction in a person’s mental state, it can have an impact on key aspects of memory and even long-term brain health. <a href="https://www.sciencedirect.com/science/article/abs/pii/S2352721823002930" target="_blank" rel="noreferrer noopener">Research</a> suggests that “attention, learning and memory, language, working memory, and executive function” are all affected by insufficient sleep. <a href="https://successcom.wpenginepowered.com/success-habits/">Successful habits</a> for leaders and professionals include prioritizing sleep to maintain focus and optimal cognitive functioning.&nbsp;



Need a break from your device before bed? Grab a book. Browse our <a href="https://successcom.wpenginepowered.com/bestsellers/">bestseller book list</a> for transformative books to help you improve every day.&nbsp;



<h2 class="wp-block-heading" id="h-rest-is-a-leadership-skill-try-sleep-tourism-to-be-a-better-leader">Rest is a leadership skill: Try sleep tourism to be a better leader</h2>



Leaders often talk about innovation, but overlook the mental capacity required to innovate.



We preach clarity and resilience while ignoring the physical and psychological toll of constant output.



Here’s the truth: Sustainable leadership is impossible without strategic rest.&nbsp;



Sleep retreats and sleep tourism offer more than a reset; they offer a prototype for what modern success can look like—one rooted in longevity, emotional intelligence and self-awareness.



For solo travelers, especially women navigating career pressure and high expectations, rest-centered travel becomes more than a break. It becomes a way to reclaim autonomy over how they live, lead and recharge.



So let the emails pile up. Let the itinerary breathe. Let your brain do something revolutionary: rest. Take a sleep retreat and try it for yourself.



When you return, you’ll likely come back not just recharged but recalibrated. You’ll be ready to lead with the kind of clarity and strength that no hustle can replicate.



Photo by AT Production/Shutterstock

Melissa Vogel

The sleep tourism trend is here to stay. Learn how a restorative sleep retreat can improve your performance as a leader.

The sleep tourism trend is here to stay. Learn how a restorative sleep retreat can improve your performance as a leader. | SUCCESS

Why a Sleep Retreat Could Be the Most Strategic Move a Leader Can Make

How Sleep Retreats Strengthen Leaders | SUCCESS

https://successcom.wpenginepowered.com/wp-content/uploads/2024/06/1.jpg

SUCCESS is your guide for personal and professional development through inspiration, motivation and training.

https://secure.gravatar.com/avatar/aab7dcf66577e787ced06d5477c208f9338ef33dc86f592dbea88b4481c3e4c4?s=96&d=mm&r=g

SUCCESS Staff

With the new year now in full swing, many busy people are looking to maintain ambitious resolutions that likely include reference to either getting in shape, losing weight or just finally becoming more fit.&nbsp;



Moreover, there is an ever-growing body of evidence and studies that indicate adding daily exercise can not only help people live longer and healthier lives, but may also help them be happier and more productive.&nbsp;



In fact, a <a href="https://www.ama-assn.org/delivering-care/public-health/massive-study-uncovers-how-much-exercise-needed-live-longer" target="_blank" rel="noreferrer noopener">study</a> says that adults who worked out two to four times more than the recommended amount of vigorous physical activity—about 150 to 299 minutes per week—were found to have 21%-23% lower risk of all-cause mortality. And according to <a href="https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495" target="_blank" rel="noreferrer noopener">Mayo Clinic</a>, exercising can help ease the symptoms of depression and anxiety.&nbsp;



But the age-old dilemma is just how to turn those well-meaning and healthy intentions into reality—especially when most people have now returned to the office and need to juggle competing priorities such as running a busy household, raising kids and allocating enough quality family time to ensure that no one feels left out.&nbsp;



There’s a famous saying, “the devil is in the details," and the details of exercise and getting fit can confound even the best of us. Fortunately, we can tap the expertise of personal trainers, nutritionists and fitness experts for sage advice on how to make the leap from couch potato to the best shape possible.



<h2 class="wp-block-heading" id="h-what-does-a-realistic-fitness-plan-look-like">What does a realistic fitness plan look like?</h2>



<a href="https://successcom.wpenginepowered.com/personal-development-plan/">Following a plan in life</a> is perhaps a helpful route to success, and that holds true for fitness as much as anything else.&nbsp; &nbsp;



Fitness plans should begin by taking into account your schedule, fitness level and resources, says Chris Pruitt, personal trainer and founder of Workouthealthy.com.&nbsp;



Kim Perry, a certified personal trainer at Kim Perry Company, agrees. "A realistic fitness plan means looking at your life and putting one in that can truly fit you. For example, if you’re a new mom, an hour run every day is not realistic. A 20-minute at-home workout is reasonable, so that’s the kind of plan you would need," she says, adding that it helps to "look at your life and see what you can add in."



"[You should make] sure your plan matches your goal," says Adam Levy, a certified personal trainer and boot camp instructor at American Fitness 24/7 in Murrells Inlet, South Carolina.&nbsp;



He also adds that if your goal is to gain muscle, you should prioritize a plan that allows for progressive overload [increasing intensity or weights with each workout] of your muscles in addition to finding a time to work out that fits your schedule and will allow you to stay consistent.&nbsp;



James Rodgers, a certified running coach and endurance sports expert, suggests that instead of trying to implement an idealized version of a fitness plan into your life, you should aim for a fitness plan that works with your actual schedule and energy levels.



He also advises to be certain any plan has built-in flexibility for life disruptions, like those that can occur within a young family—to start gradually to build sustainable habits and to make the plan specific to you and your current fitness level and ability.







<h2 class="wp-block-heading" id="h-what-are-some-examples-of-fitness-plans">What are some examples of fitness plans?</h2>



While fitness plans will vary by individual, there are many basic plans that can be followed easily by most people.&nbsp;



For example, Josh York, certified personal trainer and founder and CEO of GYMGUYZ, suggests two to five mini cardio sessions a week (up to 30 minutes of walking, biking, jogging, etc.); strength training twice a week (using bodyweight exercises like lunges, squats and push-ups); and yoga for mental clarity, flexibility and recovery, while also allowing adequate rest days for your body to recover from the week and avoid burnout.



Pruitt says, "A plan for someone working two jobs or a new parent might focus on short, high-impact workouts, like 20-minute strength circuits or bodyweight exercises at home, that can be done during nap times or lunch breaks."



<figure class="wp-block-image alignright size-large is-resized"><img src="https://successcom.wpenginepowered.com/wp-content/uploads/2025/03/Adam-Levy-pic-3-586x1024.jpg" alt="" class="wp-image-85222" style="width:250px"/><figcaption class="wp-element-caption">Adam Levy (Photo courtesy of Adam Levy)</figcaption></figure>



Stephen Sheehan, a certified personal trainer at BarBend, advises that a fitness plan for someone who isn't active and needs to lose a significant amount of weight might look like this:



"Eating in a calorie deficit based on their body weight and target body weight. Hitting 0.8-1 gram of protein per pound of body weight. Full-body strength training two to three times per week, plus two to three days of cardio with a mix of HIIT [high-intensity interval training] and steady state [elliptical or stationary bike]."



He adds that someone looking to add muscle mass might want to eat in a caloric surplus, aiming to get at least 1 gram of protein per pound of body weight, followed by a “push/pull/legs or body-part split training four to five days a week, with one full rest day.”



Dr. Chris Mohr, fitness and nutrition adviser at Garage Gym Reviews, advises that for those short on time, a plan might include three 20-minute sessions per week of brisk walking or HIIT, along with 10 minutes of bodyweight strength exercises at home.&nbsp;



Another option might be to break up movement throughout the day, like doing bodyweight exercises or stretches during breaks at work.



Levy suggests that using upper/lower body split routines can be very helpful for busy people, like those working several jobs or new parents. This plan basically groups upper and lower body exercises into specific days of the week and alternates days to allow for enough rest time.&nbsp;



Stephanie Finkel, a 67-year-old fitness enthusiast who has thousands of followers on TikTok, created the online coaching app "I’m Senior Strong," which is designed to help older women learn strength training in an effort to reverse the effects of age-related muscle loss and osteoporosis.&nbsp;She creates programs that target major muscle groups for 40 minutes, three times a week, using dumbbells. She advises to start with workouts that allow you to learn proper form, build confidence and then increase the weight you are lifting. "Make time for exercise, even if it's just 15-30 minutes," she says.



<h2 class="wp-block-heading" id="h-how-realistic-are-these-workout-fitness-plans-are-they-achievable">How realistic are these workout/fitness plans? Are they achievable?</h2>



Many fitness experts agree that realistic fitness plans tend to align with a person's overall <a href="https://successcom.wpenginepowered.com/how-to-set-goals/">goals</a> and lifestyle. Mohr says that many of his plans are realistic because they don’t require a gym, expensive equipment or lengthy time commitments.&nbsp;



"They can be done at home, outdoors and in small chunks of time, making them flexible for busy lifestyles. They’re achievable because they’re built around your daily schedule and start small. Setting manageable goals, like <a href="https://successcom.wpenginepowered.com/steppin-app-blocks-social-media/">walking 5,000 steps a day</a>, only taking the stairs when available or doing three sets of push-ups or squats, makes it easier to stay consistent. Plans that feel doable and ideally are stacked with other daily habits, are more likely to become long-term habits," he says.&nbsp;



Sheehan says realistic plans should be based on someone’s goals, but also flexible. "For example, someone may not have enough time to go to the gym five days a week, so you can get around that by increasing the intensity of their workouts if the frequency can’t be met." In addition, he says achievable results can be attained by focusing on a few basic factors such as nutrition, cardio and strength training.&nbsp;&nbsp;



Asked about realistic plans, York advises to start with shorter workouts and build momentum over time to help avoid burnout. "You don’t want to overdo it, because you’ll quickly become exhausted and may lose motivation to keep going. Committing to just 20 minutes a day is way easier to keep up than trying to fit in long, intense sessions."&nbsp;



He notes that what makes a fitness plan achievable is its adaptability. "Most people are juggling a variety of responsibilities at once, and when you’re doing all that juggling, it’s important to be able to find time… to focus on you, even for short intervals.”



York suggests that new parents could squeeze quick workouts in while a baby naps or go for a walk with the stroller to move their bodies and get some fresh air. For others with tight schedules, he says that shorter 10-minute bursts of exercise throughout the day might make sense. "Small, consistent actions lead to big changes over time."



<h2 class="wp-block-heading" id="h-eating-to-support-fitness-goals">Eating to support fitness goals</h2>



For nutrition, Sheehan says to focus more on food quality and food choices, such as eliminating ultra-processed foods and sticking with basics like meats, eggs, fruits and veggies.&nbsp;



"If you want to gain weight, eat more of those whole foods. If you want to lose weight, reduce your calories but still stick to mostly the same foods, as they provide the best nutrient profile and are better digested by your body,” he says.



Trista Best, a registered dietitian at The Candida Diet, says that batch cooking, “the process of preparing large quantities of food at once and storing them for later consumption,” is the way to go.&nbsp;



She says, "Batch cooking saves time by allowing individuals to prepare multiple meals at once, which can be reheated and eaten throughout the week."



"When preparing meals in bulk, it can be easier to control portion sizes, which is important for weight management. By having healthy, pre-prepared meals on hand, busy professionals are more likely to make healthy food choices and avoid the temptation of unhealthy fast food or vending machine snacks."



<h2 class="wp-block-heading" id="h-what-kind-of-results-can-people-expect-to-see-with-these-plans-and-how-long-might-it-take-to-see-those-results">What kind of results can people expect to see with these plans, and how long might it take to see those results?</h2>



Pruitt says, "Results will vary depending on goals and starting points, but for most people, energy, mood and stamina start to noticeably improve within a couple of weeks to a month. Visible changes, such as fat loss or the addition of muscle, begin to occur at about six to 12 weeks with constant effort. And most importantly, even small changes—improved posture, improved sleep—are wins that tend to motivate one further." Levy concurs, saying that it could take six to eight weeks to see some progress and "three to six months for serious gains."&nbsp;



Mohr also says that results will vary by person, and that most people will notice better mood, improved energy levels and less stiffness. He adds that over several months, people can expect improved strength and endurance, as well as possible health improvements such as improved blood markers or healthier body composition. He shares, "Results come with consistency, even if progress feels slow at first."



Photo courtesy of Drazen Zigic/Shutterstock

If you’re always on-the-go and want to improve your health, check out these fitness plans to help you achieve your goals.

Check out these expert plans that are perfect for those with busy lifestyles.

The Best Fitness Plans for Busy People | SUCCESS

Top Fitness Tips for Busy Professionals

Top Fitness Tips for Busy Professionals | SUCCESS

https://successcom.wpenginepowered.com/wp-content/uploads/2025/02/expert-fitness-tips-for-busy-people-Drazen-Zigic-Shutterstock.jpg

https://secure.gravatar.com/avatar/c9249b24ed1f1f091cd99b7c5af7986188ca6ed3d38a32823b08e5479c806afe?s=96&d=mm&r=g

Alan Krawitz

If you’re always on-the-go and want to improve your health for the new year, check out these fitness plans to help you achieve your goals.

Meditation dates back hundreds if not thousands of years. Cultures around the world have used meditation for religious ceremonies, a sense of calm and personal development. Today, tens of millions of people have rediscovered meditation as part of a greater health and wellness routine. Many have found <a href="https://successcom.wpenginepowered.com/what-is-happiness-and-why-is-it-important/">greater overall happiness</a> through meditation.



Meditation apps have unsurprisingly surged in popularity. In 2021, the <a href="https://successcom.wpenginepowered.com/calm-app-review/">Calm app</a> reached over 100 million downloads. <a href="https://successcom.wpenginepowered.com/headspace-meditation-app-review/">Headspace</a> topped 65 million downloads. The popularity of meditation for beginners is further exemplified by apps such as <a href="https://successcom.wpenginepowered.com/aura-meditation-app-review/">Aura</a> and <a href="https://successcom.wpenginepowered.com/breethe-meditation-app-review/">Breethe</a>.



But why is meditation important for our health and well-being? And do meditation apps work?



<h2 class="wp-block-heading" id="h-increase-your-mindfulness-for-enhanced-awareness">Increase your mindfulness for enhanced awareness.</h2>



Meditation helps its practitioners <a href="https://successcom.wpenginepowered.com/5-ways-you-can-use-mindfulness/">increase mindfulness</a>. Yet few people know what mindfulness means. Some even take it as a sort of “hyper-vigilance” that actually increases stress.



Being mindful refers to the experience of successive moments in their pure form. You take in sensations and even thoughts but without judgment or analysis. Mindfulness techniques such as meditation help <a href="https://successcom.wpenginepowered.com/resilience-training-4-tools-to-help-you-persevere/">strengthen resilience</a> by freeing ourselves of self-judgments, over-analysis and daily worries. As with the “runner’s high” experienced by athletes, you truly live in the moment.



<h2 class="wp-block-heading" id="h-meditation-can-relieve-anxiety-and-other-forms-of-stress">Meditation can relieve anxiety and other forms of stress.</h2>



Stress affects all of us. Over time, stress can become habitual and lead to a seemingly endless sense of anxiety and unease. It can decrease our overall happiness. But does meditation help decrease stress?



A major review of medical and psychological literature clarifies the psychological benefits of meditation. In fact, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679190/" target="_blank" rel="noreferrer noopener">meditation provides psychological benefits</a> time and again across dozens of clinical trials. The short-term benefits include relief from negative emotions such as anger, anxiety, worry and even fear. This temporary relief can improve anyone’s day. But when practiced as a mindfulness habit, meditation can also relieve anxiety and result in stronger, long term mental health.



<h2 class="wp-block-heading" id="h-sleep-meditations-can-help-you-sleep-better">Sleep meditations can help you sleep better.</h2>



Meditation comes in many forms. You may be familiar with Buddhist, movement, visualization and other meditations. But meditation can focus on specific objectives, too. There are meditations devoted to calm, happiness, positivity, and dealing with anger. One of the most popular forms of meditation focuses on better sleep. That is, meditations can not only help you get to sleep faster, but more deeply, too.



<a href="https://successcom.wpenginepowered.com/guided-sleep-meditation/">Guided sleep meditations</a> can greatly improve your sleep. Alternatively, sleep stories or ambient nature sounds help others find their own path to better sleep. Even peaceful music to sleep better can be chosen for a more meditative, blissful sleep experience.



<h2 class="wp-block-heading" id="h-can-meditation-increase-brain-function-overall">Can meditation increase brain function overall?</h2>



With all the benefits already mentioned, is it really any surprise that meditation can help you <a href="https://successcom.wpenginepowered.com/9-easy-ways-to-stay-mentally-sharp/">stay mentally sharp</a>? And this mindfulness treatment goes beyond meditation to increase your peace of mind. It can actually increase your health at the physiological level.&nbsp;



In fact, the <a href="https://aanmc.org/naturopathic-medicine/meditation-and-mental-wellness/" target="_blank" rel="noreferrer noopener">AANMC has reported</a> that mindfulness exercises such as meditation actually increase levels of the brain’s gray matter. The result is increased motor skills, cognitive function, and memory. So that time you take for meditation can make you more productive as well as happier.



<h2 class="wp-block-heading" id="h-mindfulness-programs-have-physical-health-benefits">Mindfulness programs have physical health benefits.</h2>



The mind, brain and body are not separate entities. They are not even distinct “parts” of a single unit either. Insofar as they can be distinguished, they exist on a continuum that creates our complete selves. When something benefits our psychological health and well-being, it naturally benefits our bodies as well.



In a review of studies, the <a href="https://www.nccih.nih.gov/health/meditation-in-depth" target="_blank" rel="noreferrer noopener">NIH found evidence</a> that meditation can benefit in pain relief, lowering high blood pressure and ending bad health habits such as smoking. And because meditation provides anxiety reduction, it can lower release of hormones such cortisol and adrenaline. What is the end result? Gathering evidence suggests a strengthening of your body’s immune system through meditation.



<h2 class="wp-block-heading" id="h-are-meditation-apps-worth-it">Are meditation apps worth it?</h2>



The growing case for meditation leaves many asking, “How do I meditate?”



Meditation apps make learning better mindfulness and meditation routines easy. Apps such as Calm, Headspace, Breethe, and Aura provide countless tracks featuring some of the best meditation teachers and life coaches. You can learn simple breathing techniques to relieve anxiety or take entire courses designed for any skill level. Plus, the apps are convenient and easy to use. They even provide sleep tracks ranging from sleep meditations to relaxing music.



You can try the <a href="https://successcom.wpenginepowered.com/best-meditation-apps-to-add-mindfulness-to-your-self-care-routine/">best meditation apps</a> entirely for free. For a fuller, more personalized mindfulness routine, the apps offer subscriptions for about $60 to $80 per year. Tens of millions of users have found them well worth the cost. In fact, the most popular meditation apps are among the best reviewed health apps at the Apple Store and Google Play.



At about $5 a month for an annual membership, meditation apps offer a convenient way to build your very own self-care routine. for learning how to build your very own mindfulness routine.



Photo by @Anikona_/Twenty20

Meditation helps its practitioners increase mindfulness. Yet few people know what mindfulness means. Some even take it as a sort of “hyper-vigilance” that actually increases stress.

Meditation helps its practitioners increase mindfulness. Yet few people know what mindfulness means. Some even take it as a sort of “hyper-vigilance” that actually increases stress. | SUCCESS

Why Is Meditation Important?

Why Is Meditation Important? | SUCCESS

https://successcom.wpenginepowered.com/wp-content/uploads/2022/01/Why-Is-Meditation-Important.jpg

Bryan enjoys the digital space where arts and technology meet. As a writer, he has worked in education, health and wellbeing, and manufacturing. He also assists smaller businesses in web development including accessibility and content development. In his free time, he hikes trails in central Florida.

https://successcom.wpenginepowered.com/wp-content/uploads/2021/07/Bryan-Lindenberger.jpg

Bryan Lindenberger

<a href="https://medicalcert.co.uk/about/drmariaknobel/" target="_blank" rel="noreferrer noopener">Maria Knöbel</a>, MBBS, knew she should be sleeping, but after long days making clinical decisions as a general practitioner, she often stayed up late to read.



“It was the only time of the day that was mine,” says Knöbel, medical director and co-founder of Medical Cert UK. But pushing her sleep back was starting to backfire, and she’d wake up groggy, hijacking her <a href="https://successcom.wpenginepowered.com/have-more-productive-day/">productivity</a> the next day.&nbsp;



Knöbel was practicing what researchers call revenge bedtime procrastination, a deliberate delaying of sleep to reclaim personal time that feels absent during daylight hours. While the term may seem unfamiliar to some, Knöbel’s <a href="https://successcom.wpenginepowered.com/ways-stop-nighttime-rumination/">sleep habits</a> are not uncommon. According to a survey from <a href="https://amerisleep.com/blog/revenge-bedtime-procrastination-survey/" target="_blank" rel="noreferrer noopener">Amerisleep.com</a>, 56% of Americans say they don’t have enough personal time during the day, and nearly six in 10 Gen Z respondents admit to staying up late scrolling on social media, even when they know it’s hurting their health.



<h2 class="wp-block-heading" id="h-what-it-is-and-why-we-do-it">What it is and why we do it</h2>



“Revenge bedtime procrastination is a concept where people, even though they’re tired, put off going to bed because they feel like they deserve some time to themselves,” says <a href="https://newsroom.ucla.edu/experts/jennifer-martin" target="_blank" rel="noreferrer noopener">Jennifer Martin</a>, Ph.D., sleep expert and professor at the David Geffen School of Medicine at the University of California, Los Angeles. “Often, people might do it to do things that they enjoy, that they haven’t had time to do during the day, and it has the unfortunate consequences of making people sleep deprived the next day.”



In her practice, Martin sees it most often in young adults and parents of young children. “Young adults… like to stay up and do things that tend to happen late at night, like watch movies,” she explains. “The other group I see it in a lot is parents with young children… couples want time together after their kids are in bed, and even though they’re very tired, they feel like that’s the only time they have to be together.”



Sleep consultant <a href="https://www.arestfulnight.com/about" target="_blank" rel="noreferrer noopener">Meg O’Leary,</a> founder of A Restful Night, sees the same pattern in her work with families. “Parents are running on zero with a full load of parenting responsibilities before work, then a full day of work, then parenting until your child goes to bed,” she says. “It leaves little time for ‘me time.’”



<h2 class="wp-block-heading" id="h-the-hidden-costs">The hidden costs</h2>



While it may feel like a harmless habit at first to reclaim a sense of control, the irony of revenge bedtime procrastination is that it undermines the very relief it promises. Martin says chronic sleep loss quickly takes a toll.&nbsp;



“If we don’t get enough sleep, we tend to be sleepier the next day,” she explains. “When we are chronically sleep deprived, we start to see more significant impairments… in terms of our ability to cope with stress.”



The effects go beyond fatigue, bleeding into our relationships and decision-making skills. “When you’re more tired, you tend to be more irritable and edgy,” Martin explains. “We’re not good at regulating our emotions, so it creates conflict in relationships, too.”







<h2 class="wp-block-heading" id="h-rethinking-the-relaxation-time-myth">Rethinking the “relaxation time” myth</h2>



Martin says one of the biggest misconceptions she comes across is the belief that we need hours of downtime at night because we’re so exhausted. “It’s the other way around,” Martin says. “The reason you’re so exhausted is because you’re sitting down in front of the TV for two hours every night when you should be sleeping.”



She sees this pattern frequently with couples, especially parents. After the children are finally in bed, many will default to low-effort activities like binge-watching shows or scrolling on their phones. Those activities can feel relaxing in the moment but do little to strengthen their connection or restore their energy. Over time, that pattern can leave couples feeling more disconnected, not closer.



The ripple effect of those late nights watching TV is exhaustion and lack of connection. “They’re actually too tired to go out and enjoy their time on the weekends….” Martin says. “They may even make plans for the weekend but then cancel them because everyone’s exhausted.”&nbsp;



This dynamic applies to individuals, too. “The things that we tend to do when we’re pushing off our bedtime are not… [leading] most people toward things that they care about,” Martin says. “Scrolling on social media or binge-watching TV shows… unless you work in that industry… that’s [probably] not… moving [you] forward.”&nbsp;



Martin isn’t opposed to having time to decompress at the end of the day, but it shouldn’t be taking over your evening. Instead, she says that if we sleep earlier, we won’t feel like we need to sit around and decompress for so long.&nbsp;



<h2 class="wp-block-heading" id="h-how-to-break-the-cycle">How to break the cycle</h2>



Martin says <a href="https://successcom.wpenginepowered.com/do-these-11-things-to-get-the-best-sleep-ever/">breaking the habit</a> isn’t about eliminating “me time.” Instead, she says to make that time more intentional and try to move it to a part of the day that doesn’t cost your rest.&nbsp;



Shorten your wind-down. Martin recommends limiting evening downtime to about 30 minutes. If you tend to lose track, set an alarm or a TV shut-off timer.&nbsp;



Swap low-value activities for higher-value ones. Consider replacing part of your downtime with an activity you enjoy but rarely make time for.



Shift the timing. Move your time to mornings, weekends or other pockets of the week.&nbsp;



Fix the upstream cause. For parents, O’Leary recommends adjusting bedtime routines to help children become independent sleepers.&nbsp;



Create environmental cues. Knöbel now reads an hour before bed with lighting no brighter than 60 lux, and Martin suggests switching your phone screen to black-and-white mode in the evenings to make it less engaging.&nbsp;



Photo by /Shutterstock

Learn why revenge bedtime procrastination steals your rest and discover expert tips to reclaim sleep without losing valuable personal time.

Learn why revenge bedtime procrastination steals your rest and discover expert tips to reclaim sleep without losing valuable personal time. | SUCCESS

The Habit That’s Stealing Your Sleep—and How to Finally Stop

Revenge Bedtime Procrastination: How to Break the Cycle | SUCCESS

https://successcom.wpenginepowered.com/wp-content/uploads/2025/08/revenge-bedtime-procrastination-tips.jpg

Iona Brannon is a freelance journalist based in the U.S. You can read more of her work at ionabrannon.com.

https://successcom.wpenginepowered.com/wp-content/uploads/2022/02/Iona-Headshot.jpg

Iona Brannon

While I love the convenience of smartphones, I don’t love how accurate my phone’s data collection is because I can’t unknow my dire screen time stats. I check emails incessantly, I’m always trawling socials for ideas, cat videos never lose their entertainment value and I’ve usually got around 20 WhatsApp chats on the go. When a press trip opportunity arose to go on a safari in South Luangwa, Zambia, I was tempted, but I froze while reading the remote bush camp description. No Wi-Fi. No cellphone signal. A return to the Stone Age, albeit in luxury tents.



“Is this like a ‘we encourage you to get offline’ vibe?” I asked the public relations rep, the recent season of The White Lotus coming to mind.&nbsp;



“No, there’s no way to get online,” she explained, brightly informing me that at least some of the fully offline days would fall over a weekend. Great.&nbsp;



The lure of South Luangwa, a park I’d never been to, was stronger than my concerns over disconnection, so I agreed. My Outlook had a meltdown the day before I left, leaving me with unreliable email syncing and a broken out-of-office function. I arrived in Mfuwe convinced I’d return to a tanked writing career.&nbsp;







<h2 class="wp-block-heading" id="h-trading-notifications-for-nature-nbsp">Trading notifications for nature&nbsp;</h2>



After driving several hours into South Luangwa, we arrived at the Bushcamp Company’s <a href="https://bushcampcompany.com/bilimungwe/" target="_blank" rel="noreferrer noopener">Bilimungwe</a>. Back at Mfuwe Lodge (which has limited Wi-Fi), one of the managers has our next-of-kin contact details. Our guide, Suzyo Zimba, will radio her at the end of each day to confirm we’re safe, and she’ll then update our families.&nbsp;



I anticipated addict-like withdrawals, but other than a couple of muscle-memory moments, where I whipped out my phone to open my camera and checked email by default, there was no magnetic pull to the device that ordinarily runs my life. With around six waking hours each day spent on game drives, I was otherwise occupied. And when we weren’t driving, we were chatting around the fire or stretching out on the provided <a href="https://successcom.wpenginepowered.com/6-ways-yoga-today-will-make-you-better-tomorrow/">yoga</a> mats.&nbsp;



If a travel writer sees a leopard but can’t share on socials, did she really see it? After seeing just two leopards in my entire life, I saw eight in a single week. We saw herds of buffalo crossing rivers, elephants mud-bathing right in front of our chalets, fish eagles circling for prey and lion prides surrounding our vehicle. Even in moments of stress, like an elephant’s mock charge or when two leopards fought over a kill within yards of us, I felt calmer than I have in ages, throwing into sharp focus just how much “noise” my connectivity causes.&nbsp;



The absence of hours on social media was blissful—I couldn’t feel guilty about how much I’ve neglected my LinkedIn presence when posting an update was impossible. I couldn’t investigate a new workout trend that I saw on Instagram because my only exercise was safari walks while looking out for hippos. The absence of news of any kind was like a deep exhale.



After the morning game drive, we’d have brunch with fresh produce grown on <a href="https://bushcampcompany.com/the-farm/" target="_blank" rel="noreferrer noopener">The Farm</a> and then a siesta. Surely, daily downtime would be when the tech withdrawals hit hardest? Instead, I napped—something I never do. I shared an outdoor shower with baboons high in the trees overhead, pelting me with squishy fruits and twigs. “The elephants were right outside the patio again,” the PR, Cecilia, told me later. “I just couldn’t tell any of you because the message couldn’t be sent.”&nbsp;



<h2 class="wp-block-heading" id="h-the-science-says-so">The science says so</h2>



Researchers during a <a href="https://pubmed.ncbi.nlm.nih.gov/39967678/" target="_blank" rel="noreferrer noopener">monthlong trial</a> looked at how removing constant internet access on smartphones <a href="https://successcom.wpenginepowered.com/should-social-media-be-regulated-surgeon-general-warning-social-media/">impacted psychological functioning</a>: 91% of the participants improved on at least one of the following measures: mental health, subjective well-being and ability to sustain attention.



After a few days, we moved to the newly revamped <a href="https://bushcampcompany.com/chindeni/" target="_blank" rel="noreferrer noopener">Chindeni</a>. Management organized a satellite Wi-Fi area that we could connect to if we chose. I opened my connection settings, ready to enter the password and then froze. Looking at the sprawling deck, propped over the oxbow lagoon, the mountains reflecting in the still water, I imagined entering the password and seeing hundreds of notifications exploding across my screen, instead of appreciating the beauty of my surroundings. Scarcely believing my own movements, I took a photo and then slid my phone into my pocket, unconnected. While this satellite option was temporarily on offer, being offline was a choice I wanted to make. Like the subjects in the study, I felt better.



<h2 class="wp-block-heading" id="h-the-surprising-side-effects-of-disconnection">The surprising side effects of disconnection</h2>



I didn’t anticipate that being offline would make me more <a href="https://successcom.wpenginepowered.com/how-to-get-creative-like-salvador-dali/">creative</a>. Back in my home office, I often find myself staring at my laptop, willing the ideas to flow. Out there, I couldn’t stop them, my notes were full. Most were related to my work, article ideas or newsletter topics, but others were broader. Should I start watercolor painting lessons? Is there <a href="https://successcom.wpenginepowered.com/container-gardening-tips/">room on my patio for a herb garden</a>? If I move to the coast, how difficult would it be to strap a kayak to my car? 



Our second game drive each day included scenic sundowners, though none quite so spectacular as when the team set up camper chairs in the river. They tended a coal-fire barbecue, grilling chicken wings and kebabs. The water was warm, streaming around our calves as we sipped Amarula on ice, laughing about the day.&nbsp;



That research study showed that participants’ improvements are linked to how people spent their disconnected time—socializing in person, exercising and being in nature. Check, check, and check.&nbsp;



After a week of no connection, it felt strange logging in at the airport hotel. It was a notification bombardment: unread DMs, emails, WhatsApps, app notifications, calendar reminders, the works. I started with messages from loved ones, the people I’d missed most. “Your ‘last seen at’ was a week ago—are you OK?” a text from a friend read. The thing is, I was better than OK. I felt rested, focused and creative—something that’s not always a guarantee, even after longer vacations. This was a working press trip—I was interviewing and taking notes constantly. We woke at 5 a.m. each day. It should have been exhausting, but I felt fresher than I have in years.&nbsp;



The beauty of the nature around me was one part. The sheer joy I felt on safari was another. The prolonged lack of connectivity was, strangely, the biggest contributor. My time in the remote camps of South Luangwa made me realize just how “on” I am in my daily life—constantly accessible, constantly communicating, constantly… constant for everyone else. The reprieve, brief though it was, felt like adding a charged battery pack to my mind and body.



<h2 class="wp-block-heading" id="h-bringing-the-bush-home-with-me">Bringing the bush home with me</h2>



Now that I’m home, I’m trying to keep the momentum of <a href="https://successcom.wpenginepowered.com/the-right-to-disconnect-movement/">disconnectivity</a> going (although, sadly, leopards being part of the daily routine is not an option). I’ve set up new focus modes on my phone, allowing only the most crucial notifications during my working day. I’ve reduced the time limits I had on apps like Facebook, Instagram and TikTok, my phone notifying me when I’ve scrolled too much. I try to check my email only twice daily, rather than disrupting tasks each time a new one comes in.&nbsp;



When I make a cup of coffee, I don’t scroll or reply to messages. I drink it without distraction, looking out my window. I engage in basic grounding techniques, thinking about what I can taste, the birdcalls I can hear, the shades of green I can see on the grass outside my office and the scent of the lemongrass candle. When my cats jump up on my lap, I stop writing and spend a few minutes snuggling them. Few things are so urgent that they can’t tolerate a 10-minute delay.



I follow the study’s findings—cut down on online time, but also socialize in person, exercise and get into nature. Instead of messaging a friend who lives in my city, we make plans to meet up for a walk in a week. Each element on its own feels small, but the cumulative effect makes a difference.



My week on safari in Zambia was a much-needed reset, but the little habits it inspired allow me to tune out more often at home. Sure, there’s no thrill like seeing a leopard in the wild (and I did immediately post a pic when I was back online), but the next best thing is creating intentional space in my day to appreciate the beauty of my ordinary life. And, for future trips, I welcome the chance to unplug so I can recharge again.



Photo courtesy of Tayla Blaire

Learn how this one journalist went off-grid on a safari and came back with renewed clarity, calm, and focus.

Going on a Safari Helped Me Rest and Reset My Mind | SUCCESS

I Went Completely Off-Grid for a Week on Safari in Zambia and Returned With Greater Calmness, Creativity and Focus

https://successcom.wpenginepowered.com/wp-content/uploads/2025/08/I-Went-Completely-Off-Grid-for-a-Week-on-Safari-Tayla-Blaire.jpg

Tayla Blaire is a South African freelance journalist and copy/content writer for business and lifestyle brands. She enjoys helping new writers find their feet in the world of freelancing, thanks to her background in education. Find her at www.taylablaire.com

https://successcom.wpenginepowered.com/wp-content/uploads/2022/02/Tayla-Blaire.jpg

Tayla Blaire

As a high-performing entrepreneur, I always prided myself on pushing through anything. Long hours, tight deadlines, constant demands: I saw it all as part of the job. I built a couple of thriving businesses, including one of the largest facility management companies in the U.S. Northwest, raised children as a single mom and did everything “right.” Until one day, my body forced me to stop.



A sudden diagnosis of hemophagocytic lymphohistiocytosis (HLH), a rare and potentially fatal immune disorder, changed everything. I went from boardrooms to hospital beds, from conference calls to critical care. The timing could not have been worse, as it came just four months after launching my latest venture, <a href="https://legacy-leader.com/" target="_blank" rel="noreferrer noopener">Legacy Leader</a>. It was the hardest leadership lesson I’ve ever had to learn: You cannot be a great leader if you abandon your own health.



<h2 class="wp-block-heading" id="h-health-was-never-the-priority-until-it-had-to-be">Health was never the priority, until it had to be</h2>



As leaders, we often push our well-being to the back burner. We’re taught to be <a href="https://successcom.wpenginepowered.com/how-to-build-resilience/">resilient</a>, to show up no matter what. We wear our exhaustion like a badge of honor. But here’s the truth: Leadership doesn’t mean sacrificing yourself for the mission. It means feeling good enough to sustain it.



In the months leading up to my diagnosis, the signs were there, but I brushed them off. Persistent fatigue, trouble focusing and digestive issues that just wouldn’t go away. I chalked it up to stress or “just a busy season.” I kept telling myself, “I’ll rest after this project,” or “I just need to push through a little longer.” But HLH doesn’t wait. And it doesn’t care about your to-do list.



That diagnosis forced me into a <a href="https://successcom.wpenginepowered.com/multiple-sclerosis-coach-karen-dwyer/">new kind of leadership</a>. One that required listening to my body, honoring my limits and choosing recovery over performance. And, more than that, it forced me to confront something deeper: I had attached so much of my identity to my ability to perform that I didn’t know who I was without the hustle.



<h2 class="wp-block-heading" id="h-you-can-t-be-indispensable-and-that-s-a-good-thing">You can’t be indispensable, and that’s a good thing</h2>



One of the first fears that hit me in the hospital was, “What happens to the company if I’m not there?” Like many business leaders, I had built something that, in some ways, depended too heavily on me. That fear taught me to embrace a new truth: The best leaders build organizations that thrive in their absence.



I began putting systems in place so my team could make decisions without me. We mapped out contingency plans. I trained team leads to run key meetings, gave them real authority and practiced letting go. What I discovered surprised me: The more I empowered others, the more confident and capable they became.



That experience showed me that <a href="https://successcom.wpenginepowered.com/how-to-delegate/">delegation</a> isn’t just efficient. It’s an act of trust. And trust is one of the most powerful currencies in leadership. Your legacy isn’t what happens while you’re in the room. It’s what happens when you’re not.







<h2 class="wp-block-heading" id="h-don-t-come-back-too-soon">Don’t come back too soon</h2>



After the worst had passed, I wanted to jump back into work. That was my default setting: show strength, bounce back, don’t miss a beat. But this time, I paused. I realized that rushing back wouldn’t help my team. It would only model unsustainable behavior. So, I chose to rest. And, when I did come back, I chose to take breaks often.



That choice wasn’t easy. I wrestled with guilt, fear and the nagging belief that I was falling behind. But I came to understand something I wish I’d known earlier: <a href="https://successcom.wpenginepowered.com/values-of-a-good-leader/">True leadership</a> isn’t about always being “on.” It’s about making smart decisions, even when they’re uncomfortable. And, sometimes, the smartest choice is to heal.



Taking care of myself wasn’t selfish. It was strategic. It allowed me to come back stronger, clearer and more connected to my purpose. It also gave my team permission to care for themselves too.



<h2 class="wp-block-heading" id="h-a-few-things-i-wish-i-d-known-earlier">A few things I wish I’d known earlier</h2>



If you’re a business leader reading this, let me offer a few practical things I’ve learned the hard way:



<ul class="wp-block-list">
<li>Treat your annual checkups like board meetings. Put them on the calendar and make them nonnegotiable.</li>



<li>Document how your company runs. Train someone to take over core responsibilities in case you’re out unexpectedly.</li>



<li>Schedule recovery time, not just vacation. Plan actual days where you unplug, whether it’s time outdoors, time offline or time with no obligations.</li>



<li>Pay close attention to physical signals. That recurring headache or chest tightness isn’t just “background noise.” Get curious.</li>



<li>Set limits with intention. Saying no to one project might allow you to say yes to your long-term health.</li>



<li>Create a written plan, both for your absence and for your return. Make resilience part of how you build your business.</li>
</ul>



We can no longer afford to see health as something we address only when it breaks down. Prevention isn’t a luxury. It’s leadership.



<h2 class="wp-block-heading" id="h-the-real-roi">The real ROI</h2>



HLH changed my life. It stripped away the illusion that I could keep going forever and replaced it with clarity, <a href="https://successcom.wpenginepowered.com/good-leadership-stems-from-finding-your-purpose/">purpose</a> and peace. Today, I lead differently. I live differently. And I share my story in the hopes that others won’t have to learn the hard way.



In my book, <a href="https://amzn.to/46oFhNr" target="_blank" rel="noreferrer noopener">Your Way Back to Happy: How to Turn the Pain of Your Past Into a Future of Freedom, Purpose, and Peace</a>, I write about how to reevaluate what success truly means and a new way to live with intention, peace and joy.



Don’t wait for a diagnosis to start leading differently. Your health isn’t a distraction from your goals. It’s the foundation that makes everything else possible.



Photo courtesy of Janelle Bruland

Discover how a health crisis changed one leader’s approach. Learn why prioritizing health can build stronger teams and a lasting impact.

Discover how a health crisis changed one leader’s approach. Learn why prioritizing health can build stronger teams and a lasting impact. | SUCCESS

What a Health Crisis Taught Me About Leadership

What a Health Crisis Taught Me About Leadership | SUCCESS

https://successcom.wpenginepowered.com/wp-content/uploads/2025/09/Janelle-Bruland.jpg

https://secure.gravatar.com/avatar/5885478f8916ca756b88553baa8cde01d89460c694e2451812d0e56daf8fbe50?s=96&d=mm&r=g

Janelle Bruland

Success

Success Archives

Success | SUCCESS | What Achievers Read

Growing up, <a href="https://www.karendwyer.com/">MS to Success founder Karen Dwyer</a> dreamed of someday being successful. Her childhood vision? Hitting the hair salon for a weekly professional blowout. Today, the Dublin-based <a href="https://successcom.wpenginepowered.com/navigating-the-entrepreneur-roller-coaster/">entrepreneur</a> and chronic illness advocate gets her hair blown out twice a week.



And while Dwyer looks forward to her regular hair appointment, it’s nothing compared to the joy and fulfillment she’s experienced as a health coach on a mission to help people with multiple sclerosis take charge of their health—and change their lives in the process. MS is an unpredictable autoimmune disease that causes the breakdown of nerves’ protective covering; it impacts nearly 3 million people worldwide.







While Dwyer doesn’t have an MD, RN or a PT after her name, she offers something many health care professionals don’t: lived experience with multiple sclerosis and its physical, mental and emotional toll. Though her diagnosis in 2011 hardly felt like a gift, navigating lifestyle changes, <a href="https://successcom.wpenginepowered.com/get-your-mind-right-5-tips-for-untangling-your-cant-do-mindset/">mindset</a> shifts and daily challenges has become her greatest asset as a coach and founder.



When Dwyer learned that MS was responsible for the right-sided numbness she’d been experiencing, she had a 7-year-old, a brand-new baby and an inexplicable sense that everything was going to be OK. While she acknowledges it sounds strange, she was struck by an inner knowing that said, “You’re beating this.”



Though her instincts were right, there was no shortage of hurdles along the way. From optic neuritis to crushing fatigue, an episode of acute swelling in her brain and weekly injections of an immunosuppressant that forced her into bed for entire weekends, Dwyer struggled to handle her new diagnosis along with motherhood, a full-time marketing manager position and what she describes as a toxic relationship.



Within a few years, she’d withdrawn from most social activities, but when her illness forced her to step away from work, “I felt like I buried myself and my confidence 6 feet under,” she recalls. Things got worse when her partner left at Christmas about a decade ago.



Two weeks later, she attended a conference that would change her life. There, she was asked to reflect on what she was grateful for. Initially, she drew a blank. Until she realized she had not been responsible for herself and her own actions. Waking up to that reality, she describes, “was like a wet fish across the face.”



One year later, Dwyer’s energy had returned, she was off the immunosuppressants that gave her flu-like symptoms, and her doctor said her MS lesions had shrunk. Most importantly, she was finding joy and peace again. She remembers leaving the clinic that day and pausing to smell the flowers. Her doctor told her, “Whatever you’re doing, keep doing it.” 



While she made many lifestyle changes that year, including experimenting with diet and movement, she also shifted her attitude. Instead of “white-knuckling the whole thing” and feeling desperate for each new supplement or lifestyle change to work, she took a more relaxed approach, viewing each treatment as an experiment.



Over time, she learned that, along with subtle changes to her routines including eating, moving and even breathing differently, gratitude played a significant role in her health. “It does prime and rewire your brain,” she explains. Inspired, she published a gratitude journal in hopes of giving others the chance to benefit from a gratitude practice.



But that was just the beginning. Dwyer started spending hours on the phone with strangers seeking MS support and advice. While she’s adamant that “I don’t have a cure for MS,” Dwyer was always happy to share her story in hopes that others could learn from it. “Then, I would start waking up at 4 a.m. being like, ‘I forgot to tell her this!’”



Eventually, Dwyer quit her corporate job to coach full time. “It was a really exciting time, but I had no idea how to run a health business program online,” Dwyer admits. So while she was busy helping people find holistic, personalized ways to improve their health and quality of life, building relationships and garnering testimonials without a sustainable business plan, her bank account rapidly shrank.



Dywer wasn’t about to let finances stop her, though. “We exist to bridge the gap between the medical model and everyday life,” she says, and given the breadth of that gap, walking away was not an option. Instead, she did something completely novel—she asked for help. First, she got a loan from her mom. Next, she engaged a business mentor.



With support, Dwyer has grown her business exponentially. Today, she says her team includes more than a dozen practitioners, including a neurologist, a naturopath and a habit coach, just to name a few, as well as administrative staff. Her clients, who hail from 27 countries, are offered as many as a dozen virtual group coaching sessions each week, where they can access the strategies, community and hope they need to envision a brighter future.



Though it’s evolved over the years, Dwyer’s business has always been true to its mission: Changing lives by giving individuals like her the tools to take charge of their health, one person at a time.



What sets Dwyer apart is her multifaceted, holistic approach. “We meet people where they are at,” Dwyer says. “It’s not a cookie-cutter program. It’s not like you have to go vegan or do these crazy workouts or meditate for three hours a day,” she explains. “It’s like your neighbor next door putting their arms around you and saying, ‘I’ve got you, and we’re gonna work with what you’re doing right now,’” Dwyer says.



Instead of attempting to make sweeping changes overnight, the focus is on small, sustainable adjustments. Dwyer’s approach empowers clients to make the right daily “micro decisions” in order to change the mindset and habits that may be holding them back.



After all, it was a series of micro decisions, beginning with adopting an attitude of gratitude, that started Dwyer on the healing journey that evolved into a coaching business that’s changing lives worldwide.&nbsp;



This article originally appeared in the<a href="https://successcom.wpenginepowered.com/subscriptions/"> September/October 2025 issue</a> of SUCCESS magazine.



EDITOR’S NOTE: CONSIDER CONSULTING WITH YOUR HEALTH CARE PROVIDER BEFORE MAKING ANY MAJOR CHANGES TO YOUR CARE PLAN.



Photo of Karen Dwyer from ©Fiona Madden Photography

Learn how multiple sclerosis coach Karen Dwyer focused on small, sustainable changes to turn her health around and how she helps others do the same.

Growing up, MS to Success founder Karen Dwyer dreamed of someday being successful. Her childhood vision? Hitting the hair salon for a weekly professional | SUCCESS

How MS Health Coach Karen Dwyer turned health around — and found a new business

How Multiple Sclerosis Coach Karen Dwyer Turned Her Health Around | SUCCESS

https://successcom.wpenginepowered.com/wp-content/uploads/2025/09/Dwyer.png

The Range of Motion Project helping a young amputee

When we talk about <a href="https://successcom.wpenginepowered.com/achieving-success-later-in-life/">success</a>, we often think of financial milestones, climbing the career ladder or personal achievements. But for thousands of people in South America living with limb loss, success looks very different. For them, it is the ability to walk again, to return to work, to play with their children or even to simply live with dignity.



That’s where the <a href="https://rompglobal.org/" target="_blank" rel="noreferrer noopener">Range of Motion Project (ROMP) </a>comes in. Since 2005, this nonprofit has been rewriting what’s possible for underserved amputees in Latin America and, in the process, redefining what it means to create impact.



<h2 class="wp-block-heading" id="h-mobility-is-more-than-movement">Mobility is more than movement</h2>



ROMP’s philosophy is simple but profound, where mobility equals empowerment. And movement doesn't just mean moving from point A to point B; it means freedom. Freedom to participate in life, to chase dreams, and to take control of the future.



“ROMP is a nonprofit organization working to make immobility a thing of the past,” says <a href="https://www.linkedin.com/in/jonathan-naber-42090919/" target="_blank" rel="noreferrer noopener">Jonathan Naber</a>, the nonprofit’s Executive Director. “Our mission is to ensure access to high-quality prosthetic care for underserved people, improving their mobility and independence. Our locally staffed clinics in Guatemala and Ecuador provide life-changing care and rehabilitation to hundreds of patients each year.”



The organization has already delivered more than 6,000 prostheses, logged nearly 20,000 patient visits, and developed innovative community-based rehabilitation programs. “The moments that most stand out to me include opening our clinics in Guatemala and Ecuador, launching our Community-Based Rehabilitation Program, and beginning to use microprocessor (computerized) knees with patients,” says Naber.



Every prosthetic ROMP fits represents more than a device. It’s a second chance at life and a return to independence. And behind every number is a story. “We have seen thousands of patients over the years, each of whom have their own story of loss, determination, and achievement,” Naber explains. One such success story is about Cristóbal, who was referred to ROMP after losing his leg at the hip due to cancer. "He was wheelchair-bound and emotionally shut off from the world. He received prosthetic care at ROMP, and today he is a happy teenager who plays soccer and wants to be a doctor. The transformation is incredible, and it happens every day at ROMP,” beams Naber.







<h2 class="wp-block-heading" id="h-tackling-barriers-nbsp">Tackling barriers&nbsp;</h2>



In countries like Ecuador, challenges for amputees go far beyond access to a prosthetic limb. “The few clinics that provide care are often expensive and do not provide the full range of services a patient needs,” says Naber. “Without care, people with amputation cannot walk, and they struggle with the mental, economic, and social impacts of their immobility.” ROMP addresses these barriers through mobile clinics and local outreach to remote parts of these countries in order to reduce the geographic barrier patients face to receiving care. Their community health workers, or mobilizers as they are called, visit the most vulnerable patients in their homes before and after they receive their prostheses, helping improve their mental health, physical mobility and livelihood.



Education and awareness are equally important. “One of the biggest barriers people with disabilities face is simply knowing where they can get help,” Naber notes. “In both Guatemala and Ecuador, we are deeply involved in empowering people on a community level to identify disabling conditions—amputation as well as others—and referring people to the services they need.” This is part of ROMP’s approach to not only provide services, but develop the rehabilitation systems for more holistic care.



<h2 class="wp-block-heading" id="h-innovation-through-recycling">Innovation through recycling</h2>



One of ROMP’s most creative programs is <a href="https://rompglobal.org/get-involved/prosthetic-recycling-c4c.html" target="_blank" rel="noreferrer noopener">Components for a Cause</a> (C4C), which works to give already existing prosthetic parts a second life. Components that might otherwise sit in storage or go to waste in the U.S. are shipped to ROMP’s clinics, to be refurbished and fitted to patients in need.



“Around 95% of the prosthetic components our clinics use—like feet, knees, and liners—are recycled in high-income markets,” Naber notes. “Clinics and individuals donate new and gently used items and we sort, clean, check, and export them to our Guatemala and Ecuador operations. We tag each item with a QR code and inform the donor when it is deployed with a patient.”



This circular economy of prosthetics means donors can see first-hand the direct impact of their contributions, and patients gain access to world-class technology that might otherwise have been out of reach, a win-win for all.



<h2 class="wp-block-heading" id="h-measuring-success-nbsp">Measuring success&nbsp;</h2>



But for ROMP, success isn’t just about numbers. “Our patients are multifaceted people, and our definition of success goes far beyond simply delivering their prosthesis,” says Naber. “We measure our patients’ physical mobility, mental health, and productive activities, and we target their needs in these different areas through our wide-ranging clinical and community-based services.”



As patients regain independence, a ripple effect begins to take place. Families stabilize and communities benefit from increased <a href="https://successcom.wpenginepowered.com/productivity-hacks/">productivity</a> and <a href="https://successcom.wpenginepowered.com/how-to-start-an-employee-mentorship-program/">mentorship</a>. Receiving prosthetic rehabilitation helps a person with amputation to be physically mobile again. They can stand, walk, and move, which allows them to return to work, support their family, and contribute to their community. Many patients then become peer mentors to other patients, sharing their lived experience of amputation.



<h2 class="wp-block-heading" id="h-partnerships-and-impact">Partnerships and impact</h2>



ROMP’s work hasn’t gone unnoticed. Outdoor gear company <a href="https://www.cotopaxi.com/" target="_blank" rel="noreferrer noopener">Cotopaxi</a>, known for its commitment to impact-driven initiatives, has been a key partner in expanding the nonprofit’s reach. “Our partnership with ROMP began in 2020, when we were looking for organizations addressing critical gaps in healthcare access in Latin America,” says <a href="https://www.linkedin.com/in/charles-clark-99b342133/" target="_blank" rel="noreferrer noopener">Charlie Clark, Director of Philanthropy</a> at the company. “We were drawn to ROMP because of their deep roots in Ecuador, their trusted relationships with local and federal governments, and their collaborative approach with medical practitioners on the ground.” Over the years, this has grown into something that goes far beyond funding as these two allies work toward amplifying their impact and sharing their story with a broader audience.



For the brand, this mission strikes at the heart of their values. “At Cotopaxi, we believe poverty alleviation and health equity are deeply connected,” Clark adds. “Lack of access to quality healthcare is one of the strongest indicators of poverty, and limb loss is a significant and often overlooked barrier to economic mobility and wellbeing.” Clark also notes that Ecuador has a disproportionately high number of people living with limb loss, often due to infrastructure challenges and limited access to prosthetic care. Hence, ROMP’s model of combining technical expertise, local partnerships, and holistic rehabilitation, is both highly effective and deeply human.&nbsp;



This partnership underscores how mobility is not only a matter of individual transformation but also a collective responsibility. By bringing together nonprofits, corporate partners and communities, ROMP is creating change that extends far beyond a single prosthetic.



<h2 class="wp-block-heading" id="h-looking-ahead">Looking ahead</h2>



ROMP’s ambitions are as bold as the impact it is already making. After 20 years in Guatemala and Ecuador, ROMP is looking to expand globally using a partnership model. The strategy for the next three years includes meeting the demand in Guatemala and Ecuador and sharing their Mobility Toolkit model with the rest of the world to make immobility a thing of the past. To that end, Naber calls upon anyone who wants to play a role to make a <a href="https://rangeofmotionproject-bloom.kindful.com" target="_blank" rel="noreferrer noopener">one-time donation</a> or become a <a href="https://secure.qgiv.com/for/rangeofmotionproject" target="_blank" rel="noreferrer noopener">Monthly Mobility Member</a> to their mission.



The vision is indeed bold: a world where mobility is not a privilege for the wealthy but a universally recognized right irrespective of economic status or geographic proximity. Or, as Naber puts it: “We don’t just build prosthetics. We build futures.”



Photo courtesy of Karthika Gupta

Karthika Gupta

Learn about the Range of Motion Project, a non-profit that provides amputees with prosthetic care to help improve their quality of life.

Learn about The Range of Motion Project, a non-profit that provides amputees with prosthetic care to help improve their quality of life.

This Non-Profit Restores Mobility to Amputees | SUCCESS

The Range of Motion Project Restores Mobility and Dignity to Amputees by Providing Access to Prosthetics

https://successcom.wpenginepowered.com/wp-content/uploads/2025/09/The-Range-of-Motion-Project-Restores-Mobility-and-Dignity-to-Amputees-by-Providing-Access-to-Prosthetics.jpg

https://secure.gravatar.com/avatar/65e59d2686b8932465c276271d613e34ab8e925d10b2165e79fff5ffa569eb98?s=96&d=mm&r=g

Natalia Finnis-Smart

Happy businesswoman warming up body and muscles at workplace

news

news Archives

news Archives | SUCCESS

We all know that one co-worker who swears their 5 a.m. green juice is the secret to life. Meanwhile, others are just hoping the last bus shows up on time. But research keeps nudging us toward a middle ground: small, precious habits and mindsets that turn the daily grind into something closer to jet fuel than burnout.&nbsp;



<a href="https://successcom.wpenginepowered.com/this-7-step-morning-routine-helped-me-build-a-billion-dollar-brand/">Daily routines</a> aren’t new—they trace all the way back to humanity’s earliest days. From ancient rituals to modern self-help, people have always searched for ways to bring greater rhythm and meaning into their days. We tend to picture routines as rules or control, but that’s a misconception. <a href="https://americanbehavioralclinics.com/the-science-of-happiness-how-small-daily-habits-improve-mental-health/" target="_blank" rel="noreferrer noopener">Studies</a> suggest the most valuable routines are the ones filled with moments that bring happiness, balance and energy, not just order.



<h2 class="wp-block-heading" id="h-the-morning-blueprint-for-a-happier-more-productive-day">The morning blueprint for a happier, more productive day</h2>



Not everyone is a <a href="https://successcom.wpenginepowered.com/the-simple-secret-to-productive-mornings/">morning person</a>, but there’s something in all of us that values a fresh start. Each new day allows us to reframe our goals, our mindset and our surroundings. For many, that sense of how the day will unfold starts almost immediately. In fact, recent findings from <a href="https://talkerresearch.com/morning-routines-strongly-impact-how-the-rest-of-the-day-goes/" target="_blank" rel="noreferrer noopener">Talker Research</a> show that 37% of Americans can predict whether their day will be good or bad within just 10 minutes of waking, long before they’ve had coffee or showered.&nbsp;



The moments just after waking are prime for a slow, deliberate start. Giving your mind time to awaken and your brain a chance to gradually engage helps you approach the day’s responsibilities with clarity. Jumping into high-pressure tasks too quickly can signal to your mind that the day will be turbulent and stressful.&nbsp;







A “slow morning,” as it’s called, has become a staple for many high-profile professionals who face constant pressure and relentless schedules. It’s the part of the day they can spend without deadlines or notifications, letting their minds and bodies gently wake up.&nbsp;



Amazon CEO <a href="https://simranjotsinghsran.medium.com/the-surprising-morning-habit-that-turned-jeff-bezos-into-a-billionaire-and-could-transform-your-918acf255fec#:~:text=Studies%20show%20people%20who%20rush,tips%2C%20or%20skip%20due%20diligence." target="_blank" rel="noreferrer noopener">Jeff Bezos</a> is one of the most vocal advocates of this practice. He credits his morning routine—free of early meetings and rushed obligations—for allowing him to make some of the most important decisions in his career, emphasizing that a calm start sets the tone for creativity and clarity throughout the day. Typically, Bezos wakes up naturally without an alarm, enjoys a healthy breakfast with his family and spends time thinking through priorities before rushing into anything demanding.&nbsp;



Mindfulness is key to a slow morning: postponing phone checks, avoiding news and refraining from tasks that could overburden your early-morning brain.&nbsp;



<h2 class="wp-block-heading" id="h-why-pausing-pays-off-microbreaks-that-make-a-difference">Why pausing pays off: Microbreaks that make a difference</h2>



Even a well-planned routine can feel draining if there’s no reward for effort. Giving yourself brief, enjoyable pauses throughout the day, whether it’s a leisurely trip to the coffee shop after a meeting, a short walk outside or simply taking a few mindful breaths at your desk, engages your brain’s natural reward system. Research shows that these intentional <a href="https://successcom.wpenginepowered.com/4-ways-to-incorporate-microbreaks-into-your-work-from-home-routine/">microbreaks</a> keep your energy levels high and make your day feel less like a grind and more like a series of wins.&nbsp;



Self-rewarding is quickly becoming a must-have strategy for today’s workers, according to a <a href="https://www.researchgate.net/publication/388325558_THE_ROLE_OF_SELF-REWARD_IN_BOOSTING_PERFORMANCE_AND_MENTAL_WELL-_BEING_FOR_REMOTE_GENERATION_Z_WORKERS" target="_blank" rel="noreferrer noopener">study</a> published this January. For those working remotely, the lack of everyday office interactions like quick chats, casual laughs or just being around people can make it tough to stay motivated. The research shows that small, intentional acts of <a href="https://successcom.wpenginepowered.com/how-to-reward-yourself/">self-reward</a> aren’t just nice-to-haves anymore; they’re essential for keeping your energy, focus and overall well-being intact in the digital age. 



These rewards come in many shapes and sizes. You might enjoy something physical, like a favorite snack; an emotional boost, such as taking time to relax or celebrate a win; a social reward, like sharing your success with friends or colleagues; a mental reward, including reflecting on progress or planning your next steps; or a spiritual lift, through practices like meditation, gratitude or other soul-soothing rituals. Whatever helps you stay focused and grateful is worth taking a moment for, even if it feels indulgent. These small joys fuel your energy and keep your drive alive.&nbsp;&nbsp;



<h2 class="wp-block-heading" id="h-power-through-without-burning-out-staying-sharp-during-your-most-intense-work">Power through without burning out: Staying sharp during your most intense work</h2>



Not all work is comfortable or predictable. Sometimes it’s messy, intense and exhausting. And, yet, those are often the moments when our minds shine brightest, producing ideas and solutions we wouldn’t have found otherwise.&nbsp;



Appreciate the grind for what it is: a sign you’re pushing boundaries, stretching your skills and creating something meaningful. When you fully commit to the hard work, you tap into a flow of energy and clarity that only comes from giving it your all. There’s something exhilarating about the challenge itself, and embracing it can turn even the most overwhelming moments into a source of pride and satisfaction.&nbsp;&nbsp;



While it might sound surprising, science has explored this phenomenon in depth. Psychologists and neuroscientists refer to it as a positive stress response or “eustress”—a form of stress that, unlike chronic or overwhelming stress, can actually enhance performance, focus and motivation.



Moderate levels of challenge trigger the body’s stress response just enough to increase alertness, boost cognitive function and heighten energy, without tipping into burnout. When your brain perceives a task as demanding but achievable, it releases adrenaline and cortisol in controlled doses, sharpening attention and preparing you to perform at your best. Remember: Positive stress works best when the challenge is achievable, not paralyzing.



Structure your day not as a relentless march but as a series of intentional moments. Slow mornings, brief walks or even a quiet coffee can serve as small islands of calm that reset both body and mind. Let these pauses remind you that productivity isn’t measured only in tasks completed but in energy sustained and clarity preserved. Embrace challenges as part of the flow: the right kind of stress can sharpen your attention, ignite creativity and transform pressure into a quiet, driving force.&nbsp;



Photo by DimaBerlin/Shutterstock

Boost focus and energy with routine hacks backed by research. Learn how slow mornings, micro-breaks, and positive stress fuel productivity.

Boost focus and energy with routine hacks backed by research. Learn how slow mornings, micro-breaks, and positive stress fuel productivity. | SUCCESS

Create a Daily Routine That Fuels You, Not Drains You: New Research Suggests These Hacks To Start Fresh

Daily Routine Hacks: Research-Backed Tips for Energy | SUCCESS

https://successcom.wpenginepowered.com/wp-content/uploads/2025/09/daily-routine-hacks-for-energy.jpg

Pablo explores how AI, emerging technologies, and today’s strategic choices are shaping the way we live, work, and build the future. He translates complex innovations into clear insights that help leaders and professionals anticipate tomorrow’s opportunities.

https://successcom.wpenginepowered.com/wp-content/uploads/2024/09/Pablo-Urdiales-Antelo.png

Pablo Urdiales Antelo

tired young business woman working with documents and laptop

By all appearances, Kim Rippy has it figured out. She’s a trauma specialist running her own practice, <a href="https://keystonetherapygroup.com/" target="_blank" rel="noreferrer noopener">Keystone Therapy Group</a>, and someone whose work doesn’t depend on social media. Yet when it comes to sharing her mental health struggles, she hesitates.



Practitioners like her, she says, are often expected to “have it all together.”



“I certainly don’t,” Rippy admits. “I’m a human with my own experiences and stressors, just like my clients.”



It’s a tension many founders and professionals quietly wrestle with.



A 2024 New Zealand <a href="https://www.worksafe.govt.nz/research/work-related-suicide-examining-the-role-of-work-factors-in-suicide/" target="_blank" rel="noreferrer noopener">study</a> of 1,678 suicides over five years found that about 12% of cases—meaning 1 out of 8 suicides—were linked to work-related stress. A 2021 <a href="https://cmha.ca/wp-content/uploads/2021/07/GoingitAlone-CMHA-BDCReport-FINAL-EN.pdf" target="_blank" rel="noreferrer noopener">study</a> conducted in Canada revealed that 56% of entrepreneurs reported weekly mental health concerns, while 3 of 5 said depression disrupted their ability to work every week.&nbsp;



The figures tell a dark story. There is a growing strain that endangers not only the well-being of entrepreneurs but also the stability of the economy they help sustain.&nbsp;&nbsp;



This September, during National Suicide Prevention Month, we hope to shine a light on the challenges entrepreneurs face and the urgent need to address them.



<h2 class="wp-block-heading" id="h-why-entrepreneurship-feeds-stress">Why entrepreneurship feeds stress</h2>



<a href="https://successcom.wpenginepowered.com/mapping-your-financial-future/">Financial stress</a> is a recurring pain point for many entrepreneurs.&nbsp;



A 2021 FreshBooks <a href="https://www.freshbooks.com/press/data-research/mentalhealth" target="_blank" rel="noreferrer noopener">report</a> found that 44% of participants identified financial stress as one of the biggest challenges of being self-employed.&nbsp;



Dan Fabrizi experienced this firsthand, when he left the safety net of a salaried senior vice president role to set up his real estate company Burgh2Bay Partners.



The CEO recalls his early days: “I had to relearn how to manage my money and make sure that funds were available not only now but for months in advance because of how fluid the real estate market can be.”&nbsp;



Financial strain rarely disappears, and the market can flip without warning. But over time, Fabrizi learned to manage anxiety by communicating candidly with his investors at every stage and showing he’s doing his utmost.&nbsp;



For business owners wearing the legal hat themselves, regulatory hurdles can be a headache.&nbsp;



Jennifer Street, founder of the ornament company Forged Flare, often finds herself grappling with cross-state regulations and fending off copycats.



“There are so many regulations that it makes it hard to stay compliant and meet all the various states’ demands and requirements,” she says.&nbsp;



Street’s struggle reflects a broader trend. In a 2024 Small Business Index <a href="https://www.uschamber.com/small-business/a-majority-of-small-businesses-say-regulations-are-hindering-growth" target="_blank" rel="noreferrer noopener">survey</a>, 47% of small businesses said they spent too much time navigating legal requirements, while 51% reported that regulatory compliance hindered their growth.&nbsp;&nbsp;



For Karen Hastie, who has weathered plenty as a founder with thriving ventures spanning fitness and tech, her heaviest burden is the one she says many downplay as manageable—identity.



Being a woman in male-dominated industries means facing constant stereotypes around gender and age and carrying extra weight just to stand on level ground, says the founder of the Chamber Perks app. As a single mom, Hastie also feels compelled to be a role model for her daughter and a trusted presence in her community.&nbsp;



Hastie’s experience is shared by many others in the field. A 2025 <a href="https://link.springer.com/article/10.1007/s11187-025-01047-w#citeas">study</a> published in Small Business Economics showed that <a href="https://successcom.wpenginepowered.com/women-entrepreneurs-shaping-future/">female entrepreneurs</a> often face self-doubt, social pressure and even discrimination from investors.



In the startup world, pressures look different for different business owners, but their toll is the same: constant stressors put the mind and body in survival mode for long stretches.&nbsp;



Therapist Shantalea Johns, Ed.D., explains that when the nervous system reads a situation as a threat, it activates the sympathetic response—fight, flight, freeze or fawn.



“In this state, your heart rate can increase, cortisol levels can elevate and alertness can heighten,” she explains. “When the nervous system stays dysregulated, the risk of developing anxiety disorders, depression and burnout increases.”



Stress is inevitable, says psychotherapist Nicole Issa from PVD Psychological Associates, and while we can’t remove all the triggers, we need to seek help when we’re stressed to the point that even simple tasks feel overwhelming.



But the hardest part isn’t always finding the help—it’s acknowledging we need it.



<h2 class="wp-block-heading" id="h-confronting-the-image-trap">Confronting the image trap</h2>



That was the dilemma Jensen Savage faced in the early days of her startup. Fearing her honesty might undermine her professional standing, the CEO of business growth agency Savage Growth Partners decided to show only her best self—a “self-imposed narrative,” as she later realized.&nbsp;&nbsp;



The award-winning marketer acknowledges: “That mindset can make it hard to admit when you’re stressed out, because you don’t want to be perceived as weak.”&nbsp;



Her outlook wasn’t unique. Startup Snapshot’s April 2023 <a href="https://www.startupsnapshot.com/research/the-untold-toll-the-impact-of-stress-on-the-well-being-of-startup-founders-and-ceos/" target="_blank" rel="noreferrer noopener">report</a> showed 72% of founders report mental health issues—44% tied to high stress—yet 81% mostly keep their fears and struggles to themselves.



Also, few can afford to be seen as weak, especially in today’s algorithm-driven marketplace where the feed favors polished personas.



“Social media is a highlight reel, and for business owners, it’s also a storefront,” says Francheska Stone, creator of 9 to 5 Mom With a Pod, a coaching platform that helps working mothers build their own businesses.&nbsp;



As a Latina mom in the public eye, the podcaster often feels compelled to share inspiring content to stay on-brand while feeling the opposite. Stone tries to balance professionalism and transparency by opening up about her struggles without oversharing.&nbsp;



According to therapist Margaret Gaddis from Key Counseling Group, although it can be seen as a career and a worthy pursuit, performing success online isn’t healthy mentally, as it fuels a culture of living in performance gear. Lasting success, she says, depends on rest and recovery, and entrepreneurs need to start talking about the importance of dialing down the digital noise once in a while.&nbsp;



Echoing the sentiment, biosocial scientist and Purdue University professor Scott Hutcheson, Ph.D., says projecting success nonstop is stress-inducing at the biological level. The brain reads the gap between outward image and inner state as a social danger and can trigger a stress response that erode motivation and resilience.



“My advice is to create intentional ‘offline’ zones in your week where you aren’t performing for an audience,” says Hutcheson. “Let those moments be about genuine connection, not content production.”







<h2 class="wp-block-heading" id="h-when-burnout-hits">When burnout hits</h2>



Stressors are like bricks in a backpack—each adds weight until they break you.&nbsp;



For Street, her breaking point last year was the culmination of years of work-related strain, compounded by a bumpy post-surgery recovery that collided with her company’s busiest time of year. “I couldn’t give it my all physically or emotionally, and that was crushing,” she recalls. Drained by a disappointing sales season, Street wrestled with staying the course.



What Street experienced is a typical case of <a href="https://successcom.wpenginepowered.com/9-things-to-do-when-youre-feeling-burned-out/">burnout</a>, which, Johns explains, sets in when you feel emotionally drained, fatigued and a loss of purpose. It can also show up as procrastination, disengagement and, in some cases, suicidal thoughts.



Burnout can also show up in subtler biological signals.



Hutcheson observes that burnout often first appears in subtle shifts in everyday patterns, like disrupted sleep, appetite changes or social withdrawal.&nbsp;&nbsp;



Noting that these signs can pass unnoticed and worsen over time, Hutcheson advises: “A helpful prevention tactic is what I call a ‘biological baseline.’ Keep a personal record of what normal feels like for you in energy, mood and focus, so you can spot deviations early.”&nbsp;



“If things are trending downward,” he adds, “treat it as a signal to slow down and seek support before it becomes a crisis.”



Spotting burnout early is just step one; the real work is knowing how to manage the symptoms.&nbsp;



<h2 class="wp-block-heading" id="h-managing-burnout">Managing burnout</h2>



In a 2024 doctoral <a href="https://scholarworks.waldenu.edu/cgi/viewcontent.cgi?article=16547&amp;context=dissertations" target="_blank" rel="noreferrer noopener">study</a>, Shanna A. Jefferson identified five strategies that support mental health and boost business outcomes: self-care, boundaries, exercise, mentorship and personal development. Applying these strategies—according to the study—can help entrepreneurs achieve greater work-life balance.



For Street, who experienced a health scare amid business challenges, self-care became the turning point toward recovery. She learned to slow down and manage her medical conditions proactively, add mindfulness breaks and home-cooked meals to her daily routine, reduce screen distractions and record small daily wins.



She’s also exercising again. “My husband and I renewed our Peloton subscription and added a vibration platform to our routine,” says Street. “Even 20 minutes of cardio each morning has made a huge difference.”&nbsp;



Street’s approach mirrors the very strategy Hutcheson highlights as essential for staying grounded in a stressful environment. That is: to build tiny daily rituals that foster a sense of safety and remind you that you’re not in immediate danger.



“Second, create a trusted circle where you can speak without self-censorship,” adds Hutcheson. “The nervous system calms when it feels socially anchored.”



Having a support system—in Issa’s view—is vital for founders’ well-being since entrepreneurship could be an immersive, often messy lifestyle. That has been incredibly true for Street and Stone, who credit their resilience to the enduring support of their husbands.&nbsp;



Beyond immediate family, entrepreneurs can also turn to peers, business coaches or therapists for mentorship and guidance. Seeking therapy, for instance, allows entrepreneurs a safe setting to address their emotional struggles, says Johns. “True resilience is not about doing it all alone; it is about knowing when to bring in support so you can keep moving forward,” she says.&nbsp;&nbsp;&nbsp;



Another key consideration is <a href="https://successcom.wpenginepowered.com/the-transformative-power-of-boundaries-in-life/">setting boundaries</a>, which, according to <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC11505587/" target="_blank" rel="noreferrer noopener">research</a>, are a frontline defense against burnout. Applied to Jensen’s lens, boundaries can look like maintaining a sense of self that isn’t tied to your business, but building routines and setting guardrails early on.



Healthy routines, in Hastie’s view, mean “building in breaks, delegating when possible, having honest conversations with your team and recognizing when you need help.”&nbsp;



Building on this, Issa advises carving out time to rest properly, including occasional long weekends. Getting sufficient sleep daily, she notes, is essential for helping the mind reset and for the body to better handle stress.



In closing, it helps to step back and consider the bigger picture—entrepreneurship is a worthy pursuit, but it’s not a universal fit.



Hutcheson observes that some people thrive in high-stakes environments while, for others, the toll is biologically unsustainable. Your fit for entrepreneurship hinges on how you respond to prolonged uncertainty and irregularity, he notes, and it pays to be honest with yourself about your limitations. Remember: Your business will never outweigh your well-being.&nbsp;



“I’ve seen owners choose to step away, not because they failed, but because the toll on their well-being was too great,” says Hutcheson. “That can be the healthiest choice they ever make.”



And choosing what’s best for your well-being also means knowing where to turn when you need help. Here’s a roundup of trusted hotlines and organizations offering mental health and professional support to entrepreneurs and small business owners.&nbsp;



<h2 class="wp-block-heading" id="h-phone-numbers-for-round-the-clock-support">Phone numbers for round-the-clock support</h2>



<a href="https://www.cdc.gov/mental-health/caring/" target="_blank" rel="noreferrer noopener">988 Suicide &amp; Crisis Lifeline</a>: text or call 988, or chat online at 988lifeline.org.



<a href="https://www.nami.org/" target="_blank" rel="noreferrer noopener">NAMI (National Alliance on Mental Illness)</a>: offers a HelpLine at 1-800-950-6264



<a href="https://mchb.hrsa.gov/programs-impact/national-maternal-mental-health-hotline" target="_blank" rel="noreferrer noopener">The National Maternal Mental Health Hotline</a>: Call or text 1-833-TLC-MAMA



<h3 class="wp-block-heading" id="h-support-resources-for-business-owners">Support resources for business owners</h3>



<a href="https://www.sba.gov/" target="_blank" rel="noreferrer noopener">U.S. Small Business Administration (SBA)</a>: a government agency offering support to small businesses, from affordable loan connections to business development training.



<a href="https://www.score.org/" target="_blank" rel="noreferrer noopener">SCORE</a>: a nonprofit that matches entrepreneurs with volunteer mentors for free, industry-specific advice.&nbsp;



<a href="https://dlcpsbrc.ecenterdirect.com/events/67571">Small Business Brief Advice Legal Clinic</a>: offers in-person free legal counseling sessions with volunteer attorneys for entrepreneurs with limited resources.&nbsp;



<a href="https://www.irs.gov/businesses/small-businesses-self-employed" target="_blank" rel="noreferrer noopener">IRS Small Business &amp; Self-Employed Tax Center:</a> a centralized hub for small-business and self-employed tax guidance.&nbsp;



<a href="https://www.napex.us/" target="_blank" rel="noreferrer noopener">National APEX Accelerator Alliance</a>: connects small businesses with government contracts through 90+ programs and 300+ offices nationwide.&nbsp;



<a href="https://www.smallbusiness.amazon/" target="_blank" rel="noreferrer noopener">Amazon Small Business Academy</a>: offers free educational resources including on-demand classes, peer networks and step-by-step guides for starting or growing a business, including specific tools for selling on Amazon.



Photo by David Gyung/Shutterstock

Yen Nguyen

Small business owners face stress, burnout and financial strain. Learn the signs of mental health struggles and strategies to find support.

Small business owners face stress, burnout and financial strain. Learn the signs of mental health struggles and strategies to find support. | SUCCESS

Behind the Hustle: The Quiet Mental Health Crisis Among Small Business Owners

The Mental Health Crisis Facing Small Business Owners | SUCCESS

https://successcom.wpenginepowered.com/wp-content/uploads/2025/08/mental-health-crisis-small-business-owners.jpg

https://secure.gravatar.com/avatar/0af724ea65c7d16ec6c06e0c9696be4757bc585104306d2d32c6e6bedb33b037?s=96&d=mm&r=g

Charity De Souza

a woman doing yoga in her living room at home

Try these 9 easy morning routines to kickstart your day. They'll boost energy, focus, and productivity from the moment you wake up.

Explore 8 morning routine ideas for a productive day. Discover tips to maintain a healthy routine based on your goals.

Create Morning Routines That Work | SUCCESS

Easy Morning Routines That Boost Energy and Productivity

Easy Morning Routines to Kickstart Your Day | SUCCESS

https://successcom.wpenginepowered.com/wp-content/uploads/2025/08/Guide-to-Creating-Morning-Routines-That-Will-Jumpstart-Your-Day-Ground-Picture-Shutterstock.jpg

Jeet is a freelance writer with over three years of experience crafting blog posts and articles across diverse niches. A science graduate by choice and a literature aficionado at heart, he loves stories in any form or format. Thanks to an ever-burning curiosity, his interests span mythology, art, physics, philosophy, traveling and myriad other things. When he’s not working, you’ll likely find him lost in a book, watching a TV show or practicing French on Duolingo.

https://successcom.wpenginepowered.com/wp-content/uploads/2025/07/Jeet-Kumar-Ambasth-cropped.jpg