Lessons in Layoff – A Wellness Perspective

During a recent party, I learned of yet another friend out of work. Layoffs are certainly a familiar concept here in Silicon Valley, where the high tech industry is fickle with employment on a good day. Our family has been hit with layoffs over the years too, but this season feels different. We’ve never known so many acquaintances to be unemployed at the same time.

Looking for a new opportunity over the holidays can be challenging no matter where you live, especially at year-end when hiring managers are potentially on vacation or in the middle of an employer-forced shutdown and not returning phone calls or inquiries until the new year (or when headcount budgets are approved).

So now felt like an ideal time to share some lessons learned on coping with the job search process and waiting game until your next amazing opportunity presents itself.

  1. Take time to reflect on your career after a layoff. It’s healthy to begin your job search with intention.
  2. Understand that your next job could very well be the best opportunity you’ve ever had. We’ve seen this happen so get excited!
  3. Establish a “new normal” routine. Rise at an appropriate time during the work week. Looking for a new job has become your new job so treat it as such.
  4. If feeling overwhelmed by the search, try meditating for a few minutes to reset your day. Meditation works, even for a few minutes, and this site is one of my favorites.
  5. If you’re without health insurance, try using the GoodRx app while at a pharmacy to save on prescription costs.
  6. Take frequent breaks. A great one is to spend time with a pet. They appreciate you and would hire you in a second (and without references!)
  7. Share your layoff news with others. Don’t feel ashamed. No family is immune from a layoff. Period.
  8. Network with your peers. Take a call on a walk – the extra steps are a bonus!
  9. Help others with their job search, especially when passing on an opportunity that wasn’t a good fit but could be for a colleague. Kindness is good Karma and will make you feel better.
  10. Do your best to maintain a positive attitude. If you’re struggling in this area, check out litetherapy’s inaugural blog post on how attitude is everything.

Hopefully these tips will help at least one person. And if you’re currently employed but know of someone who could benefit from the above, please pass along this list. In the meantime, cheers to new beginnings⭐️


Calling All Artists! That Includes You

It continues to surprise me. Many are familiar with the book The Artist’s Way by Julia Cameron but they still haven’t explored it as a life-changing resource.

I fell into that category for about five years. I simply thought the word “artist” in the title meant I had to be a sculptor or cake decorator or street graffiti artist for it to be relevant – so I never picked it up. But then I finally did. And boy, do I wish someone had enlightened me sooner – to have corrected my mindset about the book.

Here’s the deal – we are ALL artists, creative in some way or another. I am a writer. I am an artist. Fill in your blank here: I am a _. Yes, you are an artist too. Skeptical? Well, The Artist’s Way is a course in discovering and recovering your creative self. Within its pages resides a process that can help you live a more fulfilling, purpose-driven life. Period.

Julia’s book was first published in 1992. That’s thirty years ago, friends, and it is still in mass circulation. It has staying power for a reason. It’s not just about becoming more creative.

Its content is spot on for helping to identify what is holding you back (not just in your “art”, but in life), and then showing you how to move forward. I recommend picking up a copy. The 25th Anniversary Edition is the version I bought here. Or simply check out a copy from your local library for free. Just promise to bump it high up on your reading list. You won’t be sorry.

The most valuable component of The Artist’s Way for me has been what Julia calls Morning Pages. The premise is this – each morning, before doing anything else – yes, you can grab your cup of coffee or favorite beverage first – you complete three pages of stream of conscious writing. By hand. Every day. I know, some of you are thinking: “I don’t have time for this,” or “I’m too busy.” Well folks – we make time for things that are important to us.

Others might be thinking: “I don’t like to write.” “I’m not a writer.” “There’s no way I can fill three pages since I hate writing.” Nope, none of these are valid reasons either. Why? Because even if you sit in front of your three pages and write, “I don’t know what to write but that mean blog lady told me to sit here and fill three pages,” over and over again on the lines until your three pages (single-sided) are filled, you will find value. Don’t believe me? Try it and prove me wrong.

You will eventually get so bored with writing the same words that you will write something else. Ok, you may move on to write, “We’re out of pet food and I need to buy more,” but that’s fine too – you will eventually make progress with the Morning Pages process and write something more meaningful. The goal right now is to just get started.

Stream of conscious writing is not a timed exercise, nor are correct punctuation, spelling and grammar required. Some of you may finish in fifteen minutes. Others may take longer. The only criteria is that you write whatever comes to mind until you’ve filled three pages. By hand (no computers). Every day. And no mini-sized journal trickery here! We’re talking 8 1/2 x 11 size sheets, although close to that size is good enough in my opinion. I personally use an inexpensive composition notebook, college-ruled, available at many stores. But feel free to use whatever format speaks to you – maybe even the random journal you received as a gift two years ago that you’ve been wondering what the heck to do with!

This writing process not only helps clear the cobwebs from your mind before the busy day starts, but your partner, roommate, sibling, child, neighbor – whoever you see early in the day – will also appreciate your Morning Pages routine because you will soon find that the pages receive your rants instead of them. They can thank me later.

After a few weeks of doing Morning Pages (yes, you will make it that far because you’ll be enjoying them so much), you will see that the magic occurs around page one and a half. That’s when you’ve passed beyond the petty rants of your groggy, still-waking-up mind and are closer to your subconscious. This is where you can get more in touch with your personal goals, to see where you’d like your life path to go – and sometimes even realize that a goal you thought you wanted really isn’t one at all.

Better to realize that sooner rather than later, right?

After week eight (yes, you will make it that far because you’ll still be enjoying Morning Pages and now wondering why you didn’t start them sooner), you will go back and read your pages, highlighting insights with one colored pen and actions with another color. You’ll then review those highlights (Julia says to consider them a map) and take them in as information. I’ve found this step to be where meaningful life change occurs.

It’s a beautiful process.

Please read Julia’s book in its entirety, though – to fully understand her 12-week program and get the most from her tried-and-true philosophy. Just give it a whirl, and please start sooner than five years from now. Avoid my mistake.

Most importantly, enjoy tapping more deeply into your creative side. And how exciting to think that living your best life could be just a few short weeks away!

(Post contains affiliate links)

Advent Calendar – Wellness Style

For years now, one of the highlights of the holiday season for my family has been our Advent Calendar. It’s a lovely little tabletop oak cabinet, painted burgundy, and features 24 mini compartments – each with its own door and knob. My husband and I pull it out after Thanksgiving, along with all of the other holiday decor, in anticipation for a fun and festive Christmas season.

When our girls were little, we’d enjoy filling the compartments with fun things that would fit inside – nothing extravagant, just small items like chapsticks, pencil eraser tops, coins, wrapped candies, etc. But as the kids grew older, the things we thought they would enjoy didn’t always fit inside the tiny compartments. For those that didn’t, we’d instead leave notes inside the cubbies, turning the activity into a scavenger hunt around the house – a clue on folded paper that led to new pairs of warm socks hidden under the couch, nail polish hidden in the hall table drawer, etc. But some of those pieces of paper eventually became, do something nice for someone today and share it with us at dinner, take the dog for a walk on a new route around the neighborhood, or one of my favorites, help mom with something around the house without being asked.

The receiving season had turned more into the giving season!

Now that our girls have reached adulthood, and no longer live with us 24/7 during the month of December, I’ve had to think of another creative way to continue our family’s Advent tradition. While giving is truly the reason for the season, they thankfully already embody that character trait as awesome humans that share their gifts with the world on a daily basis (no longer in need of a nudge from our Advent cabinet!) I have, therefore, begun to take a different approach, especially with the post-Covid world’s need to integrate more personal wellness into daily routines.

Linked below is my solution – 24 self-care activities. Take a peek, and feel free to print and forward to anyone you think would like or benefit from it. Even if you don’t celebrate Christmas, it could simply be a fun December wellness adventure. It would also be a nice addition (or healthier replacement!) to the chocolate Advent calendars that are oh-so-tempting at market checkout lines.

I hope you enjoy it as much as I did in preparing it, and that well-being and self care continue to be a primary focus for us all as we successfully move through this holiday season and into a new year.

Happy Holidays!

Wellness Advent Calendar

Your Badass Summer

It’s mid-July – my brain’s half-way-through-summer checkpoint. The kids have been out of school, the days are longer and brighter, and I’m appreciating my slower-paced life much more as the world safely emerges from months of COVID mayhem.

Well before summer began, I set goals for what I’d like to see happen in my life. Truth be told, I do this annually. But this time I set these goals using a new program introduced to me by a friend. Brooke Schiller is the friend. Barbara Fagan-Smith is the program catalyst, although I now think of Barbara as a friend too (#zoomfriend) after spending weeks online immersed in learning her simple yet effective program. The main gist of her program, Living ROI, which grabbed me from the onset, was this concept:

“Intentionally planning your days and weeks makes the difference between life happening to you versus you making life happen the way you want it.

Damn. Who wants life to just happen to them? I’d much rather be in the driver’s seat and do what I can to make life happen my way. Checking in on my goals regularly has enabled me to make microsteps towards actually ticking things off my traditional New Year’s Resolutions list, which historically would’ve sat pretty un-dented come mid-July. Well not this year.

Planning a family trip to Kauai was top on my goal list, no easy task with everyone’s busy schedules, car rental ridiculousness, and COVID travel restrictions still in play. But my microsteps in planning and implementing were on it! My family hadn’t been on a flight bound for fun together in over two years and it was high time we dropped it all and enjoyed some awesomeness. And awesome it was – the perfect balance of adventure, relaxation, rainbow sightings, and piña coladas.

So, my fun family trip this year? Check.

I’ve also made significant progress on my first novel by working full speed ahead on a draft manuscript – mystery meets wellness fiction (and yes, for my devout blog followers, Mildred from book club will be making an appearance). This is something I’ve talked about doing for years but never quite got around to taking seriously. I finally made it happen by micro-stepping to check course registration dates early (this year not missing the deadline!) and taking the Jumpstart Your Novel class with the wonderfully-inspiring author Ellen Sussman at Stanford Continuing Studies.

So, my moving closer to becoming a novelist? Check.

There are other “checks” to report here, but I must pause to acknowledge there is no one size fits all solution to achieving goals. The key for me has been taking those microsteps each day, diligently. Microsteps don’t feel like much when you’re doing them, but when added together after months, you can taste the progress. This is especially great news for anyone still wanting to make good on their goals this summer, this year, or whatever time frame you originally set. And summer is not over, people! Just start with a microstep today.

Let’s pause again for a quick second, though, because I do believe the state of one’s mental health serves as a gage for whether or not you’ll be in a place to accomplish what you set out to do. If you’re grooving in a state of well-being, then yay! Keep going with your goals. If not, your well-being should instantly become your first goal.

There’s a lot of wellness trial and error needed to find what brings you more joy in life, which is why I choose to layer tools that have resonated with me over the years. For example, my morning Happy Tracker routine of listing at least one thing for which I’m grateful each day has welcomed my Living ROI program efforts with open arms. I begin each day with my gratitude ritual (just takes a few minutes) and then roll right into the latter before getting on with my day. They say the best way to create a new habit is to build on an existing one, so that’s been my point of success here.

What wellness tools work for you? Exercise, practicing mindfulness, meditation? Try leveraging an existing one to help begin another if your overall wellness needs a boost. Some examples might include: after you work out, write down at least one thing before showering for which you’re grateful, or before you pick up the kids at camp or start your afternoon conference calls, practice a few minutes of mindfulness and savor an herbal tea/coffee beverage to recenter your day.

Layering wellness tools is now a technique my brain does on autopilot when intrigued by a new concept. Learning from experts in a field helps with this, as exemplified by my experiences with Barbara and Ellen. In the hope of sharing some additional insight here, take a peek at the following resources and see if something interests you. There’s most definitely still time this summer to make it the one you had envisioned.

You are a Badass, by Jen Sincero – I bought this book with Kauai beach-reading in mind for the entire family, but couldn’t keep my hands off of it. I ended up reading it cover-to-cover before our flight even departed. It’s such an inspirational piece, and really makes you want to get off your butt and create the life you want. No.more.excuses. PERIOD (as my daughter and her friends would say). My favorite take away from Sincero’s valuable advice was how she gave me a new perspective to my already annual project of creating a vision board. She feels there’s value in creating a vision board because, “It’s like having a craft day with God.” Man, is she spot on. Vision boards really do work.

Another idea to explore is whether the time of day you chose to do something is important. According to the following book by Daniel Pink, the answer is yes. When: The Scientific Secrets of Perfect Timing includes research supporting the concept that how you time your day can result in peak performance.

I was intrigued by this idea in wanting to make my days more productive, and this book has significantly helped – specifically with my manuscript writing. How, you ask? Well, I used to try and squeeze in an hour or so to write after lunch and before school pick up, which was totally useless. It turns out that was because I’m someone who is most productive in the early morning hours, which is when I should’ve been writing (not grocery shopping or running errands). So yes, that means I’m now getting up earlier to write before the family rises. One of my family members happens to be most productive in the evening hours, so there is value in researching your specific style. Pink helps you figure it out.

In summary, I hope you are enjoying summer and that it is already as awesome as it can be! But in case it needs a bit more badass, it’s not too late to sprinkle some in.

(Post contains affiliate links)

Just One Thing

I’ve been hearing quite a bit about the value in sharing activities that have proven helpful in getting us through the pandemic. Well, there is something I’ve really enjoyed doing over the past few months. I call it my Happy Tracker.

“Oh, maybe that just works for me,” I initially thought, so why bother posting about it. It’s not fancy and doesn’t cost anything, so how valuable could it really be?

Well, I decided this morning to heck with it. If I can benefit one person out there today, then I have succeeded.

Here’s the deal. I don’t believe I need to write down three or five things I’m grateful for each night before bed in order to feel good. And why three or five things anyway? Research Schmesearch. So here is an activity I’ve been doing, and so far I’ve held things together quite well, thank you, while awaiting my turn for the vaccine (which may still be a while in my state of California.)

If you don’t have a notebook or some fancy journal your aunt gave you for your last birthday, then grab any piece of paper you can find. Heck, dig through your kid’s backpack (you have my permission!) for a sheet of binder paper.

Write this at the top of your sheet: Happy Tracker. Below that, write today’s date at the beginning of the first line. Proceed to write just one thing that brought you joy today, gave you a sense of peace, made you smile, laugh, or heck, just kept you from losing your mind. You can write it down now if you’ve already thought of something, anytime during the day, at night before you go to bed, or first thing tomorrow morning as you reflect on the previous day (this last one is the technique I use).

And yes, it’s okay to write simple things like, “Enjoyed a delicious bowl of ice cream,” “Played with the cat,” or even, “Went outside and got the mail.” It’s your list. There are no rules. Write anything you want. Just keep it positive, and keep said Happy Tracker where you will see it again tomorrow.

The greatest thing about this activity for me has been that writing down one thing each day has been doable. It’s not an overwhelming ask. And as I occasionally find myself pausing to look back on my entries over the past month while writing a new one, I can see that there’s been a lot of positive stuff going on in my life. And then that thought brings me joy – yes, a double whammy of joy on the same day!

And not to worry if you skip a day or forget. There are no Happy Tracker police coming to get you. Just do your best to write down one thing each day. And if you ever feel like entering more than one thing on a day, that’s cool too.

I hope this activity finds its way into your routine and brings a smile to your face. Maybe even tell your family and friends about it. Heck, make a Happy Tracker for someone else and gift it. After all, there’s apparently value in sharing activities that have proven helpful in getting us through the pandemic 🙂

For more ideas and information to make life a little brighter, follow Elizabeth Kemp on Instagram at litetherapy_org or on Twitter @litetherapy

My Wellness Weapon

I’m often asked how I came up with the name for my litetherapy site. Is it just about sharing ideas and information to make life a little brighter? A play-on-words with light therapy – the beneficial treatment that uses daylight or artificial light to boost mood during darker months? A more light-hearted resource for those who find traditional therapy too stigmatic? Something else?

Well friends, it’s all of the above – but it’s that “something else” component I’ve personally found most valuable during these recent COVID months.

There’s tons of content out in the world about happiness – finding happiness, being happy, and now even toxic happiness for those who have had just about enough of all the happiness talk! I do love all things positive, though, having devoted numerous hours of study to the science of well-being. What I’ve come to realize over the years is that having an overall sense of wellness comes down to finding the right tool or tools that enable an internal deep dive.

We all possess a light within and it’s in the discovering or re-discovering it that taps into our happy place. I’m talking about that moment in which you are fully present, logically recognize yourself as an individual who must be here for a reason, and feel a sense of peace in this awareness. It’s regularly connecting with that kind of light – the light within – that has proven to be my wellness weapon.

So how does one go about connecting with this light? If you already know what works for you, then yay! Please share it below in the comments to inspire others on their light therapy journey. For those who aren’t yet sure, I recommend exploring different strategies. What works for one person doesn’t necessarily work for another so trial and error is key.

For me, it’s regularly finding time first thing in the morning to sit quietly with my coffee as an opportunity for self-reflection and inspiration (even if that means getting up super early before the rest of the house!), or getting outside for a walk or swim later in the day to clear my mental cobwebs. While daily practice isn’t always an option or reality (and that’s okay when it isn’t!), it’s the shooting for consistency that I’ve found to be key in reaching my inner light.

For some, I know it’s journaling or yoga that enables them to reach their happy place and feel more centered. For others, it’s singing, dancing, reading, painting, cooking, fishing, meditating (even focusing on the breath for just a few moments), practicing being more present (mindfulness)…there are many possibilities. But I do believe we all have the ability to reach that desired peaceful state – even if only for a few fleeting moments at a time – when we put our minds to it.

The greatest news about this kind of light therapy is that you can start today. To quote one of my favorite motivational speakers, Wayne Dyer, “Everything you need you already have.”

If you have lungs, go ahead and download a breathing or meditation app to see if that is your thing. If you have feet and a pair of shoes, get outside and walk. If you have paper and a pencil, start journaling in a quiet place for a short while and build up to longer sessions. The key is to try different tools until you feel some type of connection. Once you find something that resonates, continue with that activity and turn the practice into a habit.

So what do you say? Ready to take a deep dive and explore that light within? I think you’ll be happier for it.

Let’s Get Wishing

Such an unprecedented time we find ourselves in with the COVID-19 virus running its course throughout the world. As the parent of a college age child and one soon to be in college (or perhaps some online version of that come fall), I had originally thought this pandewish jarmic would pass through the US in a few weeks. My attitude was actually that I’d finally gotten the family vacation I’d been wanting – minus the exotic location.

We were all home together again, just as it had been for so many years prior. I have to say, I was enjoying it. Yes, things would’ve been different had a loved one been ill, lost a job, was working on the front lines, or if I had young children who needed moment-to-moment assistance with online learning or juggling time on a sole family computer. But that was not my reality, for which I’m infinitely grateful.

My March and April had simply shifted into low gear and evenings were filled with the following questions: what game should we play tonight? What puzzle should we attempt now? What movie should we watch? What should we make for dinner? But after slowly working through the puzzles in our home, reading the books we once hoped to have time for (which we now had way too much time for), watching many a movie (then the rest of that movie’s entire series), hoping that Saturday Night Live would return again to make us laugh (then realize SNL had just hosted its season finale), etc., it soon became apparent this was going to last a lot longer than I had thought.

Something as simple as going to the grocery store – man, remember what that used to be like? – had become a stressful experience. I used to love going to the grocery store and thinking up tasty new menu ideas for our family to enjoy while strolling through the aisles. Strolling through the aisles? That’s the olden days now, people. Shopping excursions today officially just suck. My focus solely has become getting in and out as safely and quickly as possible, while handling my parents’ list as well to help keep them healthy too. The best aspect of meal planning these days is deciding what local restaurant or business to support next.

Some weeks pass slowly, some more quickly. Heck, I learned to master Zoom (I’d never even heard of that platform back in February) with the help of family, friends, and colleagues. I’d rekindled my affinity for sewing while making masks out of my husband’s old, frayed Vineyard Vine shirts (I knew that cute fabric would come in handy one day), completed our taxes, and dusted off my to-do list. But then reality hit. I remember it vividly. While watching local news, the broadcaster began, “Reporting from week 9 of shelter at home here in California…” Excuse me, did he say “week 9”?

I realized in that moment that I needed to take better advantage of this quarantine time, not only for myself, but to encourage others to do so as well. fist in sunsetLet’s achieve more than this virus is trying to take from us, I thought, and seize the opportunity to make positive change in our lives.

I was now determined to start accomplishing my wishes with this extra time. That’s right, my wishes. Call them goals if you’d prefer something less fairy-godmother-, genie-in-a-bottle-sounding, but one of my first ones was to share what I recently learned about wish fulfillment with as many people as possible.

So here I am!

I discovered this unique tool while taking an online course by Yale University. The tool is called WOOP. That’s right, WOOP. The program is described as “a science-based mental strategy that people can use to find and fulfill their wishes, set preferences, and change their habits.” It sounds challenging, but the beauty is that it just takes a few minutes each day, and could help change the course of one’s life.

WOOP was researched and developed by a psychologist named Gabriele Oettingen. The WOOP acronym stands for Wish, Outcome, Obstacle, Plan. It’s a super simple concept to learn, and the best way I’ve found yet to work through my wishes – in the categories of professional, health or interpersonal. The best thing I’ve found the WOOP tool offers vs. other goal-setting strategies is that it makes you really think about how you will fulfill your wish by examining what’s potentially keeping you from doing so.

In addition, WOOP helps you decide what your wishes really are (note that they should be challenging but something you can fulfill), fine-tune them, and perhaps even realize that a wish you have isn’t really the one you want. It’s already been a more effective process for me than my former way of writing down a list of New Year’s Resolutions in January, trying my best for a few weeks, and ending up seeing many of them right back on my list the following year.

Oettingen’s program recommends the following:dandelion

WOOP every day

WOOP to sort things out

WOOP when you feel uneasy

Stressed out? Make a WOOP!

So what’s your wish today? In one month? Over a longer time period? Let WOOP help you. Give it a try and I hope you find value in it. All it takes is an investment of just a few minutes a day (at the same time is apparently ideal). The simple program overview and instructions can be found at woopmylife.org. There’s also a WOOP app, but I’d visit the website first to learn the basics. I found the program overview and instructions there to be more clear for a beginner.

So let’s get WOOPing, people! And may the WOOP be with you.

Sleep – The Key to Your Best Life

Eight has always been my favorite number. It’s perfectly proportioned, considered lucky in Chinese culture, the star of my favorite childhood game (Magic 8 Ball), 8 Balland reminds me of the infinity sign when placed on it’s side. Pretty cool stuff. It is also frequently the recommended amount of healthy things, such as eight 8-oz glasses of water each day, and eight hours of sleep per night. It’s that last one, though, that has me all riled up.

I used to be the best sleeper, rarely having trouble making it through the night. But lately it’s been getting more difficult for me to do much less hit the recommended eight hour bar for adults. Why, I wondered? I recently shared this frustration with my dentist of all people when she asked how things were going. Despite our somewhat broken chats in between metal tools maneuvering around my pearly whites, I’m thankful to have shared my sleep concerns.

She agreed with how challenging it can be on days following a poor sleep night (much less multiple nights). She told me about a great book she discovered recently on the topic of sleep. Perhaps it could help me uncover a better understanding behind my newfound lack of Zs? Sure, why not. I always love a good book recommendation.

Well folks, if there is one non-fiction book you read this year, this is it: Why We Sleep, by Matthew Walker, PhD. It helped shed some light on why I might not be sleeping as well, and that I am justified in my concerns about the amount of sleep I’m (not) getting. And Walker would know. In addition to writing his noteworthy book, he is the director of UC Berkeley’s Center for Human Sleep Science, and has spent 20 plus years studying the topic.

The book presents oodles of interesting data in an easy-to-understand format on what turns out to be a surprisingly serious topic. A lack of sufficient sleep affects so many facets of our lives, such as memory, mood, the ability to safely drive a car, potential misdiagnosis, even being productive at work and school, just to name a few. And according to Walker, “The silent sleep loss epidemic is the greatest public health challenge we face in the 21st century in developed nations.”

What?! We’re talking about sleep here people – you know, that free thing we all have access to? But somehow getting those eight hours (even more recommended for teens) has become easier said than done. Getting a good night’s sleep also seems to have developed a stigma in our society (e.g., important people don’t have time to sleep). And forget about napping (e.g., lazy people nap), which turns out to be a healthy idea! After exploring the research findings yourself, you may discover that this misguided mindset about sleep’s value is what’s keeping you from your best life.

I consider this post a public service announcement to my friends, family and fellow parents. Do what you can to make sure everyone in your family is getting a healthy dose of sleep.

Let’s start with just a few concerning things for a person consistently getting a less than desirable level of sleep. Walker presents the following points quite early on in the reading:

  • Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer.
  • Inadequate sleep is a key lifestyle factor determining whether or not you will develop Alzheimer’s disease.
  • Sleep disruption further contributes to all major psychiatric conditions, including depression, anxiety and suicidality.

While I’m not an alarmist, if there’s something I can do now to make my days even fuller, in addition to increase my chances of warding off disease in the future, I’m game.

I consider this post a public service announcement to my friends, family and fellow parents. Do what you can to make sure everyone in your family is getting a healthy dose of sleep. Ok, our dog probably doesn’t need more sleep sleeping dogsince that’s pretty much what she excels in, but I’d say the get-more-sleep mantra applies to the rest of us. And I don’t use the word “dose” lightly; sleep is apparently being prescribed by doctors more frequently now than ever before. What has the world come to if we need a prescription for sleep in order to take it seriously?

As a parent of two, I’ve heard the buzz about teens needing more sleep in order to better handle classes and the challenges life throws their way. Of course it makes logical sense that they would need a good amount of sleep to support their still-developing brains and ability to absorb new material at school. But can’t they just make up for a crazy week at school by sleeping in on weekends? Apparently not, especially if that crazy schedule is an ongoing occurrence.

For starters, those zero period classes scheduled early in the morning? They’ve got to go in order to give adolescents access to valuable sleep benefits only obtainable at certain times of day based on one’s natural circadian rhythm.

“It is the lack of REM sleep – that critical stage occurring in the final hours of sleep that we strip from our children and teenagers by way of early start times – that creates the difference between a stable and unstable mental state,” Walker shares. What a frightening reality for a family that’s always on the go, or that casually thinks getting even six hours of sleep each night is considered ok.

Well, full disclosure, folks. Both of my kids experienced the zero period in high school. Wanting the best teacher who taught early in the day, or fitting in enough honors and elective classes was the norm in our world. Had I known then what I know now, I would not have been ok with their schedules. I’m happy to report that both of my kids are on board with this healthier mindset and no longer join in on the early morning course overload. Better late than never, I say! And our family is much happier and healthier for it.

With a new school year fast-approaching, please think twice before being okay with your student registering for that early morning zero period class. There’s still time to change it, and it could make all the difference in having the healthiest school year possible.

Another surprising point I encountered in Why We Sleep is that trying to pull an all-nighter to cram for something (e.g., study for a test, prepare for a presentation) is not as helpful as one thinks. The brain apparently continues to process recently learned information during sleep, which is a required step for memorization.

“If you don’t sleep the very first night after learning, you lose the chance to consolidate those memories,” Walker explains. “Sleep for memory consolidation is an all-or-nothing event,” he continues.

If the goal is learning, it’s therefore a better choice to get a good sleep night after cell phonepreparing instead of staying up all night trying to memorize things that your brain could do more effectively while asleep. So next time you think about posting that picture on social media at 4am showing everyone how cool you are for staying up with the help of a huge mug of coffee, turn off the light and get to sleep so your brain can continue processing. I for one will think you’re much cooler for it!

Another rather alarming point I found Walker to make was that there is an apparent link between sleep deficiency and the epidemic of ADHD (Attention Deficit Hyperactivity Disorder).

If you look at the symptoms of ADHD, “these symptoms are nearly identical to those caused by a lack of sleep,” he reports. He goes on to clarify that although “not every child with ADHD has poor sleep,” research has shown that “more than 50 percent of all children with an ADHD diagnosis actually have a sleep disorder, yet a small fraction know of their sleep condition and its ramifications.”

That percentage seemed so high to me, and especially concerning as parents may not even know their child has a sleep disorder. The main point I see here is to make sure one talks with their family doctor about any possible sleep issues in conjunction with an ADHD diagnosis, as it would be a shame for a child to unknowingly receive treatment for the wrong thing.

But don’t take my word for any of this, as I’m not the sleep expert here. Check out Walker’s research and decide for yourself.

Until you’re able to get your hands on the book (there’s a hefty wait list for it at my local library), click on the list of tips referenced below from NIH Medline Plus* that could help you become a more effective sleeper starting tonight. Walker includes this same list in his book’s Appendix (Twelve Tips for Healthy Sleep).

Now back to my sleep problem. After reading Why We Sleep, I am sleeping better! sheep2I’ve been trying out some of the 12 tips myself, which includes cutting out that afternoon coffee run or chocolate treat, not drinking fluids so close to bed time, and shooting for a consistent bed time each night. No easy tasks, mind you, but at least I’m moving in the right direction.

Well that’s all from me today! Best wishes to you for reclaiming your eight hours. In the meantime, may your sheep-counting efforts be fruitful.


Tips for Getting a Good Night’s Sleep*

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*Reprinted from NIH Medline Plus (Internet). Bethesda, MD: National Library of Medicine (US); summer 2012. Tips for Getting a Good Night’s Sleep. Available from nlm.nih.gov/medlineplus/magazine/issues/summer12/articles/summer12/articles/summer12pg20.html.

Overcoming the Empty Nest

I’m a self-professed survivor of Empty Nest Syndrome. Well, technically I’m just a half-survivor since our youngest hasn’t yet graduated from high school. But I’m going with the word survivor nonetheless.

Our oldest left for college last fall (yep, that was about a year ago). It has taken me this long to process how such a milestone affected me, and to understand that even the departure of one child can turn a household sideways. Notice I didn’t say upside down (like the dark world in Stranger Things). That’s because I don’t think an Empty Nest is a bad thing….it’s an adjustment.Nest

From the moment our high school senior confirmed her college choice that spring until we kissed her goodbye at the dorm, our family was caught up in a whirlwind of activity. Everything was super busy with all of the college paperwork, planning and logistics; super celebratory with all of the “end-of” activities like prom, graduation, friends’ grad parties; super fun with cramming in our family adventures and vacation prior to the big Freshman Orientation send-off; and even super organized while shopping for dorm room decor, and making sure we had covered all items on the move-in day checklist (ok, that part was a bit stressful). But all in all it was an enjoyable and memorable time.

Then, in the blink of an eye, I found myself making our daughter’s bed in the dorm room — and poof! We were back at home — where it was oddly quiet. Things felt really strange.

I assumed after drop off that all would pretty much carry on per usual in our home since we weren’t officially going to have an empty nest just yet, but I was wrong. How could my busy life of raising two children as a stay-at-home-mom (SAHM) for the past 18 years all of a sudden feel so askew with just one departed child? When I searched online for the definition of Empty Nest Syndrome to try and shed light on this, here’s what good ol’ Wikipedia informed me:

“Empty nest syndrome is a feeling of grief and loneliness parents may feel when their children leave home for the first time, such as to live on their own or to attend a college or university. It is not a clinical condition.”

Whoa, did you catch that last line? The best news yet — it is not a clinical condition! Let’s all take a moment and celebrate that part. Whether it’s your first, only, or last child to fly, take it as a hint that one can get through this thing no matter how sad we may feel at times.

A friend had heard from an experienced empty-nester that the first week was especially hard but then things improve. So the two of us decided to create a 1-week countdown to help get through it — sending each other encouraging texts throughout those first seven days. Just five more days ’til we aren’t feeling down anymore! Then it was just four days! And so on until a week was over. I was definitely feeling less emotional but things still felt off, especially when I walked by my daughter’s quiet, person-less bedroom.

What I soon realized was that I needed to stay busy, but quickly found that busy work alone wasn’t going to cut it. Saying yes to anything that came my way would only make me feel resentful of time wasted if I wasn’t doing something that gave me a sense of purpose.

I enjoyed working on long-overdue house projects for a while, and toyed with the idea of catching up on things like family scrapbooks, but I really needed something just for me. What did the trick was getting more involved in helping others through a philanthropic organization I’ve been dabbling in for the past few years, ramping up my Zumba and swimming routines to stay active, and focusing on my writing efforts as a content creator.

If you work outside the home, that alone may bring you fulfillment. But if this doesn’t describe your situation, that’s fine too. Perhaps you still feel a longing for something more meaningful. And for SAHM’s such as myself, finding something with meaning is imperative to take flight from the Empty Nest Syndrome slump.

Because my mission with litetherapy.org is to exchange helpful ideas and information to make life a little brighter, I have outlined below some tips I have encountered along the way that just might do the trick in helping one overcome Empty Nest Syndrome. No matter where you fall on the Empty Nest spectrum — just starting to feel anxious about your child heading off soon, parent of a recently departed child, or one who’s still struggling with how to re-focus a life with the kids no longer at home — I hope at least one of these proves helpful.

Empty Nest Syndrome Survival Tips

Find a meaningful outlet that gives you a sense of purpose – This can be a tough one! If nothing specific comes to mind at first, think back to what you enjoyed doing when you were younger. What was that thing where you’d lose track of time while doing it? Perhaps it was writing, painting, playing an instrument, running, coding, playing soccer, fishing, sailing, dancing, cooking, etc. If you’re having trouble remembering what that might be, it’s okay to call a parent, sibling, or childhood friend and ask for a clue! Delving back into a former activity you once loved can be heavenly, and may even set you on a path towards a new business opportunity.

If you’re still having trouble identifying how you’d like to spend your newfound free time, don’t despair. Check out this insightful book I enjoyed called, I Could Do Anything If I Only Knew What It Was: How to Discover What You Really Want and How to Get It, by Barbara Sher.

No matter how long this step takes, though, try to stay positive that you will soon find your happy place.

Be aware of signs around you – One of my favorite motivational speakers, Wayne Dyer, has been quoted as saying that everything you need you already have. I believe this! For example, I knew I wanted to start writing again and my first blog post, Attitude is Everything, ended up being based on a quote I literally had hanging next to my desk for 13 years. So what I needed then I really did already have! You may also have a clue staring you in the face right now of where your life’s purpose is hiding — you just need to be open to seeing the signs.

Take a class or find a workshop on something of interest – I’m not saying you have to go back to school to get another degree, but taking a class or workshop in an area of interest can be a great way to get motivated on a new path you’ve been considering. Teaching? Horticulture? Counseling? Writing a book? Designer? Property Manager? Restauranteur? The choice is endless. But you’ll never know it’s your true calling until you put your toe in the water and take that first step.

Start an Empty Nest Survivors Club in your friend group or neighborhood – Spending time with friends on a monthly or quarterly basis who are going through the same experience can be therapeutic. This could mean meeting up at a local coffee or yogurt shop, going out for dinner or drinks after work, or gathering at a friend’s home with a new host each month. The choice for connection is yours. Just think twice before inviting Mildred to join in on the conversation, though. You know her – the wet blanket who would rather bring everyone down around her instead of uplift them in a time of need.

Schedule an appointment with a Life Coach – Sometimes having outside perspective on your goals can be helpful in determining the right path. Or just having fresh ears to help articulate or better craft your life’s story can be beneficial. I have a few friends with successful businesses in these areas and would be happy to put you in touch if you’re in need of a referral.

Spend quality time with those still at home

*Start (or increase frequency of!) regular date nights with your spouse or significant other, and remember why you got together in the first place.

*Spend more time with your younger child(ren) – who may not love all the extra attention;) But they may also be missing an older sibling as much as you so focused time might be in order.

*Exercise the dog more or play with other pets who aren’t leash friendly. They will definitely love all the extra attention.

*Make plans to attend Parents Weekend events at your child’s campus which will give you missed hugs to look forward to. And remember, if your college student will be coming home for Thanksgiving or Winter Breaks, you’ll be back together in no time. Feel free to start a countdown calendar for those events now!

Although this past year was difficult for me in some ways, I’m almost grateful for it because it made me confront what I believe makes me the person I am, where my talents lie, and how I prefer to spend my time. I guess that means I feel more like Elizabeth the person now instead of Elizabeth the mom.

Next steps for me? Continue to focus on the daily activities that bring me a sense of purpose. And make a mental note that when our youngest is ready to fly, plan a getaway or something special to look forward to during that first tough week. I’ve heard that helps with the adjustment too.

Honestly, though, I’m not going to stress about having a truly empty nest. I know I’ll survive, just as you will. And as friends with older children ultimately remind me, our kids never really leave us – especially if we plan a fun family vacation! They will be there to join in on the fun.

So best wishes to you all no matter what stage you’re in. And if you’re a recently departed college student reading this, send your parents a text today. Trust me, it will make their day to hear from you.


P.S. If you have empty nest experience and helpful tips to share, please do so! We’d love to hear what has worked for you.

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More out of Life with Less

If I’m going to take the time to watch a movie, it better be a good one. And not one with a depressing ending either. A storyline with struggle is welcome, but it must leave me with a glimmer of hope. I see enough disturbing realities on the news so try and reserve movie time as sacred for something funny or uplifting. Enter the documentary. Not where you thought I was going with this, eh?


I’m the first to admit I love a light-hearted Will Ferrell comedy (vs. a serious documentary) at the end of a long week. Ferrell and I apparently went to college together (although we’ve never actually met). Sadly, his new material or similar comedies aren’t released often enough to always be my go-to on movie nights. The other evening, though, that didn’t matter. The Hollywood Gods had a different plan for our home theater (um, living room couch).

While clicking through our video options, my husband and I couldn’t find anything of interest in our usual genres. It was getting late and I’m now one of those oldish people who values sleep a bit too much. Right before clicking off the TV, I saw it – a title that grabbed my attention. Minimalism: a Documentary About the Important Things (a film by Matt D’Avella). Well if it’s about the important things, it must be something I should know about, right? Game on.

The next 77 minutes of my life proceeded to be incredibly worthwhile. Let me explain how.

The documentary profiled a variety of individuals who shared how minimalism brought
more meaning into their lives and how they chose to shed what no longer served a purpose or added value (including careers!) The interesting thing was that each of these individuals had a different way of going about implementing minimalism. Tree HouseThe stereotype in my mind had been that they’d all be selling off everything they owned, quitting their jobs, donating their income to charity and living in huts around the world while doing their role to save mankind. While very noble, not exactly my life goal. But no matter – my preconceived notions were incorrect.

The documentary made me realize that anyone can integrate minimalism into their lives – even me – on whatever scale deemed appropriate to get more out of life with less. And it turns out that I’ve already been implementing this concept in my life without realizing it.

I’ve often felt that I have “enough”. Family has always been the most important thing, along with friends who inspire me to be my best self, and health. When more income/material things came my way as I got older, I realized that it didn’t equate to becoming proportionally happier. I suppose you could say this was when I understood firsthand the concept of a satiation point, something I had heard about but never thought how it could apply to me.

According to BusinessDictionary.com, satiation is the saturation level of any activity at which its maximum benefit has already been derived and, therefore, the marginal benefit equals zero. So the more stuff I could get wasn’t going to equate to me being happier. To take that even further, I’d read here and there that getting more stuff could potentially make me unhappier! This included an article a few years ago called, “Here’s Proof Buying More Stuff Actually Makes You Miserable,” by Martha C. White, March 13, 2014 (Time.com).

Some examples of how I’ve already been applying minimalism in my life include:

  • Purchasing our recent car with transportation in mind vs. brand name flash.
  • Choosing to make the focus of a home remodel the upgrading of outdated materials instead of expansion (with a second story or basement) that our family would eventually outgrow.
  • Buying a classic purse that will never go out of style vs. buying a new one each year as trends change.
  • Starting to give “experiences” as gifts to my family like tickets to a show that will create memories instead of an item of clothing that will end up in the back of a closet.
  • Using a line of healthier cleaning products that turn my home into a safer haven while eliminating the need to buy paper towels and chemicals (more on this in an upcoming blog!)

I guess you could say I have experienced that intersection in life where my basic needs are being met and the tangible things I have keep me at an ideal level of happy. It’s a pretty cool place to be. I look forward to further streamlining my minimalism ways by implementing things I learned in the documentary (e.g., sticking with clothing basics instead of trendy items that retailers know will go out of style the moment I get home, being fine with my current cell phone instead of upgrading to the newest model, etc).

So how does one go about getting more out of life with less and practicing minimalism in a way that suits them personally? After all, not everyone’s satiation point is going to be the same. Mildred from book club, for example, is on a completely different spectrum as she continues to add shelves in her garage to house her growing garden gnome collection. Let’s pray for Mildred.

A great place to start your journey would be to watch the documentary or pick up the book on which it’s based called, Minimalism: Live a Meaningful Life, by Joshua Fields Millburn and Ryan Nicodemus. You could also read my blog called Spring Cleaning with Meaning (April 2017), which references an insightful book by Marie Kondo called The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing. I’ve found Kondo’s strategies very helpful in helping to declutter my world.

Best wishes to you all on getting more out of life! And feel free to share your minimalism tips here so we can all benefit from each other’s downsizing successes.

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