Mindfulness

Mindfulness

Simple cleaning tasks like washing dishes can be a mindful act of self-care, but they can also snowball into a massive list of things to do that requires the lion's share of a weekend just to feel like your home is back in hand. This isn't ideal, which is why the internet is awash with methods, rules, and routines, like the 6/10 method and the 20/10 rule, to help conquer chores.

For most of her adult life, Niro Feliciano's checklist for the holidays looked like this: Host the family gathering, write greeting cards, shop for gifts, decorate and peel carrots for Santa's reindeer all while raising four kids and going to work every day. All the effort to make things perfect for her family left Feliciano feeling frantic and disconnected when the holidays finally arrived.

Like so many technological and cultural innovations, video games went through a phase of being blamed for all manner of society's ills as they became more popular. But as all but the most committed opponents gave up on the idea that video games might cause violence, a possibly more productive question has emerged - in what ways might playing games actually be good for us?

In these times of divisiveness, negative news cycles, and gloomy winter months, it can feel hard to keep our spirits up. But you have way more power over your state of mind than you realize, as my colleagues and I have researched and as I discuss in my new book SOVEREIGN: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos.

We live in a world that worships polish. Perfect photos on Instagram. Seamless podcasts with no awkward pauses. Articles that read like they've passed through a dozen editors. And now, with AI tools that can produce mistake-free writing in seconds, the bar feels even higher. Machines can generate flawless sentences, perfect grammar, and shiny ideas on demand. Meanwhile, I'm over here second-guessing a paragraph, rewriting the same sentence six different ways, and still wondering if "Best" or "Warmly" is the less awkward email sign-off.

Your pull for the week is Temperance, a major arcana card that represents balance, peace, and harmony, as well as patience and the need for moderation. If you feel like your life has been quietly spiraling out of control, then this one's for you. When Temperance pops up in a tarot reading, it's a reminder to analyze your routine to see what needs to be adjusted. If you happen to be overdoing it - or even "underdoing it" - this is your cue to softly land somewhere in the middle.

Many of us coexist with stress on a chronic level-something we often move through rather than address. But small, thoughtful rituals can make a noticeable difference in the day-to-day. If someone in your life could use a moment of calm, or a few well-made tools for simple sensory resets, these gift ideas offer a practical, quietly luxurious way in. You may even want to pick up one for yourself, because modern life, after all, is collectively felt.

Neuroscience and sports psychology (for example, acceptance and commitment therapy) show that anxiety, perfectionism, and fear of mistakes shrink cognitive flexibility and creativity. The more we obsess over results, the more our attention collapses into the future. This focus makes us less present with what is happening now. As mental performance coach Graham Betchart puts it: "Stress is the absence of presence."

In the days leading up to the event, we scramble to keep up with our daily obligations while preparing food, decorating, and traveling. The day itself often flies by, leaving us exhausted and hopefully content. But the day after the holiday can be a letdown. If we enjoyed the festivities, we have to wait another year to repeat the event. When things don't go well, we grapple with disappointment or other complex feelings.

Thanksgiving is my favorite holiday because it is a time when we can give thanks for all of the blessings in our lives, but there is no pressure around gifts, maybe just a little anxiety about putting the whole meal together and of course, managing family drama. This Thanksgiving, I was feeling especially grateful for you, the folks who read this column, who along with podcast/radio listeners, and television viewers send me questions and feedback.

You might be holding your breath right now and not even realize it. You are reading these words, but a part of you is likely somewhere else entirely. Most of us live in a state of suspended animation, mentally circling in a vortex of "what-ifs" while our bodies go into autopilot. A single worry triggers a loop, and suddenly you are disconnected from the room you are sitting in and the people you are with.

The holiday season is in full swing, with its parties, get-togethers, and festive feasts. Although it can seem like a season full of endless socializing, the reality is that more people spend the holidays alone. Reasons for this trend vary and can range from the practical (avoiding expensive flight tickets) to the more personal (family conflicts or estrangements). Some people relish the quiet time alone and have created holiday rituals for themselves-crafting,

I have since learned that the most difficult yoga pose is the one which confronts each student's weaknesses head on. Strength poses were no challenge for this student, but perhaps a stretching asana would have been. I have also learned that strength means more than just confronting one's weaknesses; probably the most difficult "asana" of them all is standing on one's own feet, questioning and analyzing for oneself the deeper meaning of asana, yoga, and life.

For more than a decade, I managed the national advertising program for a large life insurance company. During that time, I had an odd secret desire. I wanted to manage national advertising for a coffee company. Why? Because I had already made up the tagline for my imaginary campaign: "The fuel of business." The corporation I worked for (in real life, not my imagination) had a huge headquarters with an excellent cafeteria, with its main attraction being a vast row of gleaming silver coffee machines.