Oludara Adeeyo

Here’s how to get back to a steady breath: Inhale through your nose for five seconds and exhale out your mouth for five seconds, or until all the air is out of your lungs. If needed, add in a deep sigh as you breathe out. This can be done once throughout the day or repeated as you sit for a longer period.

Jot down your goals for the year and revisit them in six months. Carve out ten to fifteen minutes before bed to write about your day, detailing things that happened and how

you felt. Write down your dreams from the night before when you first wake up. Purchase a journal with prompts that will force you to reflect on your thoughts and behaviors

Get an alarm clock. You know, an actual alarm clock that isn’t connected to your phone. Then—and this is the key—charge your phone away from the bed. Choose a location that requires you to get up, like in the kitchen. This will help you curb the habit of reaching for it first thing.

Be objective and ask yourself: What evidence do I have to back up my thinking? What would happen to my feelings and actions if I changed my thoughts?

We are out here racking up diplomas, small businesses, and other goals

allow yourself to try something new and fail as you learn; and ask for help with a task without dictating its execution.

Start by ensuring they have space for you to vent. Let ’em know you need to talk and ask if they have the emotional capacity to listen.

Next, tell them you are just looking to be heard and validated, not challenged. Afterward, thank them for taking the time to hear you out. Most importantly, make sure you return the favor when they’re in need of the same.

First, actively work on letting go of fear and doubt of being misunderstood