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By: Jenna Cook, M.Ed., NCC, LPC In today’s highly competitive academic world, striving for excellence is encouraged and rewarded. Students as early as elementary school face pressure to achieve the best of the best in terms of grades and academic achievement to boost their college applications. While the pursuit of perfection is admirable and will land a small percentage of students in the top, it often comes at a price and can be counterproductive to performance, especially when it begins to disrupt sleep, focus, self-esteem, and overall mental health. In my work with students in highly competitive public and independent school environments, I’ve found the following points to be helpful in drawing the important distinction between healthy commitment to greatness and counterproductive, harmful perfectionism. Here are some reminders to give yourself, your student, or your child/teen in the face of academic pressure and perfectionism: Validate the Importance of School School weighs so heavily and activates so much worry and panic because academics are important to you, your family, your community, and your future. It is okay to care and to care deeply. Validate yourself, your student, or your classmates by offering verbal reminders: o    “I know this feels so stressful because it matters to you.” o    “I hear you when you say how stressed you are. You’re doing so much.” o    “You’re working so hard. I just want you to know I see you and support you.” o    “Give yourself some credit and some grace here, man.” Prioritize Health It likely feels as if you cannot spare a single second or brain cell for anything other than studying or life’s other important tasks. Yet, consider the question: What good are perfect grades if I’m not okay enough to reap the benefits of them? Also, if we are not okay physically or emotionally, we are likely unable to focus or perform our best. Do your best to reallocate your energy to leave at a little in the tank for: Sufficient sleep Nutrition—Ideally 3 meals per day Connection to family and/or friends Physical activity Some form of emotional processing like journaling, talking with a loved one, or a therapy session Screen-free downtime Reevaluate What “Success” Means to You Check in with yourself or have open discussion with your loved ones about what “success” means to you. This might prompt you to redistribute your time/energy and reframe your thoughts. Consider ALL the components that could constitute a successful or meaningful life, such as: Education for knowledge’s sake Prestige and accomplishment Financial stability Physical health and wellness Spirituality Mental healthiness and resilience Connection and relationships Charity, volunteering, and generosity Passions Hobbies, interest, and enjoyment Commit to being a HEALTHY “Perfectionist” Most “perfectionists” wear the badge proudly and will not relent in their pursuit. If, after reflecting on all these factors, you or your student would like to continue chasing excellence, consider what it will take to do so in a way that is sustainable and conducive to a physically, emotionally, and relationally healthy life. A healthy perfectionist…

By: Kristine Habibi, M.S., LPC If you find yourself wondering, “What is Therapy?,” “Why is everyone in Therapy these days?,” and “Do I need it too?” then, this article is for you! Taking that first step and setting up an appointment is the most difficult part of the entire process for many, so keep reading for a better understanding of this amazing thing called “Therapy”! Therapy, also known as counseling or psychotherapy, is a professional service provided by trained therapists or counselors to help individuals, couples, families, or groups address and overcome various mental, emotional, and behavioral challenges. Therapy aims to improve overall well-being, enhance coping skills, and promote personal growth. Therapy typically involves a therapeutic relationship between the client and the therapist, where the client can openly express their thoughts, feelings, and concerns in a safe and confidential environment. The therapist uses their expertise to provide guidance, support, and evidence-based interventions tailored to the individual's specific needs. To start getting therapy, you can follow these 4 steps: Research and Find a Therapist Look for therapists in your area or consider online therapy platforms. Read reviews, check their qualifications, and ensure they specialize in the areas you need help with. Contact the Therapist Reach out to the therapist through their website or contact information to schedule an initial consultation or appointment. You can ask any questions you have during this process. Initial Consultation The therapist will typically have an initial consultation to discuss your concerns, goals, and determine if they are the right fit for you. This is also an opportunity for you to assess if you feel comfortable and connected with the therapist. Begin Therapy Sessions If you decide to proceed, you can schedule regular therapy sessions with the therapist. The frequency and duration of sessions will depend on your needs and the therapist's recommendation. Reasons people go to therapy can vary, but common ones include: Mental Health Issues Therapy can help with conditions like anxiety, depression, bipolar disorder, post-traumatic stress disorder (PTSD), and obsessive-compulsive disorder (OCD). Relationship Problems Therapy can assist individuals and couples in improving communication, resolving conflicts, and strengthening their relationships. Life Transitions Therapy can provide support during major life changes such as divorce, loss of a loved one, career transitions, or relocation. Stress and Burnout Therapy can help individuals manage stress, develop healthy coping mechanisms, and prevent burnout. Self-exploration and Personal Growth Therapy can be beneficial for those seeking self-improvement, personal development, and a better understanding of themselves. Determining if you need therapy can be subjective, but here are some signs that therapy might be helpful: Persistent feelings of sadness, anxiety, or hopelessness. Difficulty coping with daily life or functioning. Relationship problems and conflicts that persist. Traumatic experiences or unresolved past issues. Significant changes in appetite, sleep patterns, or energy levels. Substance abuse or addictive behaviors. Thoughts of self-harm or suicide. Many people think that something has to be “wrong” with them to begin the therapeutic process when, in reality, we can all benefit from therapy at some point in our lives. Even therapists benefit from therapy!

By: Patricia Hamilton, MS, LMFT Anxiety disorders have increased dramatically in recent decades in people of all ages. Why? Some say it is technology, the internet, smartphones, and the overuse of screens. Some fault the economy, climate change, COVID, polarization of politics, globalism, terrorism, crime, or 24-hour news. The list goes on and on.  However, all that said, advances in technology, medicine, science, education, and human rights have promoted the most well-educated, prolific, and advanced cohort in human history.  So, maybe the reason is more subtle? One possibility is the dramatic cultural shift in the parent/child hierarchy of the family. In the 50s, and perhaps well into the 70s and 80s, the standard parent/child hierarchy of the family system went something like this. The parents were the "centerpiece" of the family unit and held all the authority.  The children were "satellites," revolving around the order and priorities of the adults. Even when both parents worked outside of the home, there were no apologies for less time spent with the children; rather, those kids usually had more responsibilities and were relied upon to help their parents and siblings manage life at home. In those days, children seemed to have more downtime and were not so oversubscribed.  Childhood was more about unstructured play, roaming the neighborhood, and getting to school, practice, or a friend's house on their own. Kids walked and rode their bikes and spent considerable time outside. There were no cell phones or GPS, so parents and kids got very used to being out of touch with each other for long stretches of time, on a daily basis. Through lived experience, both parents and children learned to trust themselves and each other; kids learned to rely on themselves, make age-appropriate decisions, problem-solve, manage conflict with their friends, and create their own fun.  They were not watching TV or playing video games for entertainment, nor were they under constant adult supervision. Generally speaking, adults manned the adult hierarchy, mostly unchallenged by their minor children, and children remained in the child hierarchy, respecting the boundaries and authority of adults, both at home and school. Today, the family hierarchy is inverted. Children are the "centerpiece" of the family unit, and parents are the satellites.  Around the clock, parents are in service to their children's endless needs and advancement. Order, priorities, and much of the authority in the family are shared with the minor members of the household. Most things are negotiable. “No” means “maybe” much of the time. In addition, children have never been so over-subscribed. Most families start their day well before 6 am, and children are scheduled from morning until night with school, lessons, play dates, practices, games, clubs, and enrichment activities. Most "play" is structured and supervised. Schools provide after-hours programs for children of working parents. Adults are always watching and waiting to mediate every argument and solve every problem. When an adult isn't available, children are tracked in real-time by their smartwatches, smartphones, or apps like Life 360. Kids track parents. Parents track kids. Nothing is left to chance. Sadly, trust and a deep sense of safety aren't found in the data we collect in real-time; it is developed over a lifetime of trial and error and lived experience. With the abundance of information, care, planning, and oversight, why the growing levels of anxiety? We are all buckled in, vacuum packed, safety sealed, and password protected. Yet, parents and children are uneasy.  Are people truly more vulnerable and less street-smart than in generations past? Instead of feeling more comfortable, confident, and relaxed, people of all ages report feeling more nervous, hypervigilant, exhausted, and more anxious than ever before. Perfectionism and OCD are skyrocketing. Delayed gratification, conflict resolution, and self-regulation are being taught to children rather than developing naturally. Sixteen-year-olds don't seem to be eager to drive, preferring parents or an Uber to get them to the day's plethora of lessons and activities. Adulting therapy is a growing industry as more and more young adults remain living with their parents well into their 20s. Today, children are more demonstrative and directive within the family system, with a strong foothold in the adult hierarchy. However, unlike their parents, they are not particularly in service to the family or responsible for the decisions they influence. This causes stress, high conflict, and a breakdown of the family system. Fear and anxiety go up as the adult hierarchy gets very crowded with both parents and children. It is a simple idea, but perhaps it takes a whole lot of time, experience, and maturity to be the "centerpiece" of a family. Maybe children are not developmentally ready for the burdens that come with being a decision-maker and influencer. Perhaps it is a very necessary part of childhood development to be a "satellite," slowly growing with age and experience in preparation for the challenges of caring and being responsible for those we love. Children who remain in the child hierarchy, absent the burdens of authority and responsibility, have the time and opportunity to "practice" being independent, make tons of age-appropriate decisions, and learn from their mistakes as well as their successes. Most importantly, they learn delayed gratification, build agency, develop internal motivation, determination, and grit. These are things parents can't give their children. These are learned through experience, trial and error, and effort. Kids need to demonstrate responsible behavior and be rewarded; they need to earn their stripes before wearing them. Of course, they can't learn any of these things if parents are unwilling to remove the bubble wrap that protects them from the possibility of disappointment, mistakes, or despair. There is nothing more difficult or as loving as parents willing to tolerate their own fears to allow their child to grow. Training wheels are meant to be temporary and used only as needed. The goal is to take them off. Preparation, practice, and experience, regardless of the era, have always worked out very well. Science teaches us that the prefrontal cortex of the human brain is not fully developed until the early 20s. Adolescence is uniquely designed to last about 10+ years while the body and brain are preparing for adulthood.  Family life will never function as it did generations ago, nor should that be the goal, given today's culture of technology and global influences. But history does provide a few good clues about what to retain from the past when progress takes us so quickly into the future. Albert Einstein said, "Information is not knowledge. The only source of knowledge is experience. You need experience to gain wisdom." Perhaps we adults shouldn't bubble wrap our children and prevent them from getting a few skinned knees. Perhaps there should be less tracking and more opportunities to develop, practice independence, and earn trust. Perhaps children need more responsibility at home, in service to the family and the greater good. Perhaps parents and children need to calm down, take their time, and spend more of it together. To be the "centerpiece" of the family, you need wisdom. Wisdom is won through experience. Experience takes time and a willingness to accept challenges as a normal part of life. The antidote to anxiety is found in the here and now.

By: Lauren F. Shaman, M.Ed. We have more than 50 hormones in our bodies and that’s just the ones scientists know about. Reproductive hormones like estrogen and progesterone, however, have been found to affect the way ADHD symptoms present in females throughout the cycles of life. The research is new as women were previously left out of studies on ADHD due to these hormonal fluctuations. Estrogen increases neurotransmitters that improve mood and memory, brain plasticity, and protects and regulates our brains. During high estrogen times, ADHDers may have increased focus. On the flip side, for the ADHD brain that is already low on dopamine, the times when estrogen decreases can increase fatigue, irritability, sadness, brain fog, and inattention creating what Dr. Sandra Kooij refers to as “twice nothing.”  These low estrogen times occur during the luteal phase of the menstrual cycle, the first trimester of pregnancy, after childbirth, perimenopause, and menopause. Progesterone triggers the release of GABA, which calms everything down. However, according to Adulting with ADHD, “because progesterone decreases the production of the neurotransmitters that alleviate ADHD symptoms, most women notice a worsening in their ADHD symptoms” as it increases. Progesterone often negates estrogen’s positive emotional and cognitive effects making ADHD symptoms harder to manage. How Balance ADHD and Our Hormones So, what can we do during these “twice nothing” times? There is value in knowing what to expect, why it’s happening, what questions to ask health care providers, and that you are not alone. Self-care and self-compassion are vital. Making sure your regulatory system is fully charged is critical for ADHDers to be able to manage symptoms more effectively.  Our regulatory tank drains and fills daily based on our actions and allows us to manage our energy and find the middle ground, which can be difficult for the ADHD brain. Sleep, Nutrition, Exercise, Medication, Meditation, and Connection are all ways to fill our battery. Implementing practical strategies like external systems, supports, and skills as well as emotional interventions to manage the big feelings are all ways to manage the low estrogen times. Reach out to us at The Conative Group to work with a coach or therapist to increase self-awareness and self-compassion, create systems and strategies to achieve your goals, and learn more about the ADHD brain and how it presents itself for you. Resources Caldwell, M. (2023, August 15). Hormones and ADHD: The missing key. ADDept. https://www.addept.org/living-with-adult-add-adhd/homones-and-adhd Dorani, F., Bijlenga, D., Beekman, A. T. F., van Someren, E. J. W., & Kooij, J. J. S. (2021). Prevalence of hormone-related mood disorder symptoms in women with ADHD. Journal of Psychiatric Research, 133, 10–15. https://doi.org/10.1016/j.jpsychires.2020.12.005 Sarah. (2023, April 3). How progesterone and ADHD are linked. Adulting With ADHD. https://adultingwithadhd.com/how-progesterone-and-adhd-are-linked/

By: Alana Tristan, LPC-A Have you ever thought, “I feel this way and I’m not even sure why.” This is a common statement I hear from clients of all ages. Once you understand that our emotions are the messenger between the body and mind, and our behavior is usually a natural by-product, you can find clues about what you feel. So, how do we figure out what an emotion or our behavior is trying to convey? Say hello to self-awareness. You know, the reflective mirror that gives us “ah-ha” moments in life. So What Exactly is Self-Awareness and Why Is It Important? Self-awareness is defined as the conscious knowledge of our thoughts, feelings, motives, and behavior. It is what gives light into who we are and why we do the things we do – and is a major key to successful therapy! It can be uncomfortable when others point out behavioral patterns that need to change. Let’s face it, it can be difficult to face ourselves sometimes. The good news is that self-awareness allows you to take control of your own choices so that you can bring the change you want for yourself. Without self-awareness, it can be easy to have the mindset that life happens to us instead of making new choices that can create a better outcome. In addition, anxiety, confusion, and resentment toward others or even ourselves are often a result of not having self-awareness. This leads to feeling stuck in our situations or what Fritz Perls, a psychiatrist who founded Gestalt Therapy, refers to as “unfinished business.” That is when you know it is time to self-reflect. Tips to Improve Your Self-Awareness Begin with Curiosity Identifying the root of who we are, our motives for the decisions we make, and exploring what is driving specific emotions are good first steps. Curiosity is what helps you explore why you do or react in the way you do. Observation is a crucial element in this area. Recognize Patterns Through acknowledgement and acceptance of what you discover, you can begin to learn what you may need to work on. Sometimes it is essential to identify family patterns as well that may naturally live within you. Step Outside Your Comfort Zone I know, this may be the most difficult step. Most of us don’t like change. However, it is through experience that we learn who we are, our strengths and weaknesses, and what is true. A major step to changing your life is acknowledging your issues and understanding why you have them. This would not be possible without self-awareness. Although it can be uncomfortable, it is a great skill to have when figuring out life’s difficulties and ending a cycle of unwanted behaviors. The path of healing often begins with facing yourself. Alana is a Licensed Professional Counselor - Associate and practices under the supervision of Roxanne Deams, LPC-S.

By: Jack Wang, LPC-A Social anxiety can make a simple conversation with a stranger feel stressful, and the fear of judgment can make us freeze in social situations. Here are 5 reliable tips to help you keep a conversation when you feel lost: “That reminds me of...” Take what the person said and talk about something it reminded you of. It can be a past story, or something about the environment. Be careful because you may be one-upping someone else’s story. This tip can open more conversation topics and allow you to relate to their experience. Active Listening If you are feeling anxious, then it can be difficult to be present in the moment. Try focusing on the words the person is saying and paraphrase or repeat some of the last things he or she said. This will usually prompt the person to talk more about the topic and will tell them that you are listening to them. Repeating something they said can help you clarify something you didn’t understand. Ask Open Questions Asking a yes or no question like, “Did you go to the library?” does not help continue the conversation as much as an open question like, “How was going to the library?” Find Common Interests This is common advice, but a good one. Talking about something both of you are interested in creates engagement and enjoyable conversation. Ask questions to search for common ground. Be careful not to overdo it, though, as too many questions one after the other can make the other person feel like they are being interrogated. Get Comfortable with Silence People often want to fill up the silence. If you are comfortable with a long pause, you can often encourage the other person to start making conversation just by waiting. A conversation is a two-person activity, after all! Conversation Starters a.   “Have anything fun coming up this week?” b.   “How do you know each other?” c.    “What’s your story?” d.   “What do you do for fun?” e.   “Where did you grow up?” Making conversation is a skill. Like other skills, they need to be learned and practiced. These are just some of the skills that we practice in our Adulting Program here at The Conative Group. Sometimes, that means you may have a bad conversation from time to time. It does not mean you were not meant for socializing. It just means you are like a lot of other folks who can also get better at making conversation. Good luck! Jack Wang is a Licensed Professional Counselor - Associate and practices under the supervision of Stefanie C. Barthmare, LPC-S.

By: Alana Tristan, MS, LPC-A. One of life’s biggest advice is, "you should invest!" People often refer to financial investment when sharing this statement. However, investing in yourself is also a special gift you can give not only to yourself, but to others as well. Doing this provides many benefits in multiple areas of your life. I learned this through my own experiences in volunteering, my career, and witnessing others’ journey of personal development. As a therapist, I work with individuals who struggle with things like depression, anxiety, stress management, and more. Together, we explore unique self-care actions (or investments) that contribute to areas they want to improve on. As a human just like you, I challenge myself to take opportunities that allow me to expand my knowledge and growth so that I can help others in their journey as well. Choosing a specific investment can look different for everyone. Here are 4 investment ideas you can try along with the benefit it provides: Invest in Yourself Get addicted to enhancing yourself mentally, emotionally, and physically. This can include exercise, volunteering, or attending therapy. Benefit: You will feel energized in these areas which will allow the motivation you need to show up where you need to be. Invest in Knowledge Reading is a great way to do this (and my personal favorite)! I once heard someone say, “reading is to the mind what exercise is to the body.” Benefit: You gain new ideas; it improves your focus and communication skills; and expands your understanding. Invest in Experiences Have the courage to take calculated risks. For example, traveling is a fun way to do this! Benefit: You can learn more about yourself and the world through experiences. Invest in Networking This can include both friends and business networking. It is important to have a circle of individuals who discuss self-improvement, business ideas, discipline, as well as success. Benefit: You create a community where you can learn from one another, lean on for support, and holds you accountable. These investments allow you to invest in yourself one way or another. By committing to one or more listed above to practice in your life, you will begin to notice personal transformation. Be open to expanding this list and find additional ways that are fitting for you. I also encourage you to share your investment skills with others as you will find it as a rewarding experience. Remember: YOU are the greatest investment! Alana Tristan is supervised by Roxanne Deams, LPC-S.

By: Jenna Cook, M.Ed., LPC, NCC It’s somehow already that time! Summer went by so fast, and school is upon us again. The transition back to a structured schedule is difficult for the children and teens I often work with and for parents too! As families gear up for back-to-school every year, I’ve noticed some strategies for a successful and smooth shift back to school year mode. 1. Refresh your morning routine Starting as soon as possible, begin having your family wake up to alarm clocks—not phones!—in each in their individual rooms. Have them practice setting it for a few minutes earlier each morning to get closer to their schoolyear wake up time. Think about what the “Go Time” will be this schoolyear, meaning what time the car will be leaving the driveway. Have your family practice orienting themselves to this time every day leading up to the first day of school. Have each family member write up their proposed morning routine, parents included. Gather to “workshop” each person’s list, offering suggestions and ensuring each step works for the whole family. After the first week, do this again on Sunday night, making the necessary tweaks. Parents, find something to look forward to and build into in your morning for this schoolyear. Perhaps enjoy a tea or coffee you love or a podcast in the car when the kids are dropped off. You deserve it! Let this be your dose of emotional fuel for the day. 2. Reinforce your evening routine The best chance for a smooth morning comes from a smooth evening! Help yourself and your family prioritize rest, as acclimating to the busy school schedule is exhausting. Help each family member select a bedtime that works for them. When bedtime goals are established, work backwards from there to ensure enough time is allotted for the “have-to”s (necessary tasks) and the “want-to”s (leisure activities.) Consider these items when creating your evening checklist: Take out and look at school portal and homework folder (every day, even if no homework!) Have a parent check school portal and homework folder and put everything back in backpack. Put backpack by the door or in the car. Make tomorrow’s lunch tonight and put a sticky note on the back door to remember it. Talk through tomorrow’s schedule step by step with a parent. Set alarm clock for wake up time. Put devices on charger in parents’ room at ______ time. Begin wind-down/relaxation at ______ time. 3. Re-establish rules about screens Your family will likely have to shift their screentime use to fit the school schedule. Have a family meeting to re-establish rules for screens during the schoolyear. Talk about screentime, content rules and which apps are allowed/not allowed, online safety, etc. If a break is required when your child gets home (they’ve earned it!), have this be a timed, screen-free break of 15 to 30 minutes. Set a timer for a break activity like going for a walk, working on a puzzle, drawing, or quiet time. When the timer is up, it’s time to get homework complete. All homework is done before screen time! Screentime such as gaming or social media is a key part of your child’s social life and leisure time. But they should be used as a reward for AFTER all work for the day is complete. Require all family members to put their devices on chargers by a certain time in parents’ room. Kiddos as young as kindergarteners can learn how to use an alarm clock as a wake-up tool. A new schoolyear is a good time to refresh any rules or habits you want to change or implement with your family. Schedule regular family meetings to talk about what is going well or what needs to change for things to run smoother. Ask each family member about how they feel it is going with warm curiosity. Hear your child out as they share their ideas and suggestions and be open to receiving feedback. If backup, a neutral moderator, or someone to brainstorm with is needed, therapists here at The Conative Group are ready to help you develop a back-to-school plan that works for the whole family.

By: Kristine Habibi, MS, LPC-A To have self-love means to have a positive regard for oneself. Self-love is essential for overall mental well-being, healthy relationships, building resilience, authenticity, and ultimately happiness. We often hear that we should practice self-love, but what exactly is that and how can we incorporate it into our lives? To have self-love means to have unconditional positive regard for oneself. Self-love is essential for overall mental well-being, healthy relationships, building resilience, authenticity, and ultimately happiness. Fortunately, there are many simple ways we can foster the development of self-love. It just takes some time and effort to develop new habits by using a few tools which keep the topic within our conscious awareness. Are you ready? Keep in mind that incorporating tools for improving self-love is in many ways similar to improving your appearance through physical exercise – you have to be consistent to see real results. Here are 7 Tips for Incorporating Self-Love: List five things that you are thankful for each morning as soon as you wake up. Avoid negative self-talk such as “I am ugly” or “I am fat”. Instead, fact check yourself and repeat what is actually true. If you speak negatively to yourself, your reality will become negative. Treat yourself as you would treat a loved one. Do kind and thoughtful things for yourself, just as you would for someone you care about. Fuel your body with nutrient-dense foods. Your healthiest self is your most beautiful self, and your body deserves healthy food. Learn about yourself. Try new hobbies, explore your personality type, investigate your love language. Work towards self-acceptance. Lastly, set boundaries when needed. Remember that you will never make everyone happy, and that is okay. Self-love is essential because it lays the foundation for a healthy and fulfilling life, enabling individuals to navigate challenges, build meaningful relationships, and pursue personal growth and happiness. The journey to self-love is not easy, but with these simple steps, you will be well on your journey to achieving self-love. Kristine is supervised by Thomas O. Whitehead, LPC-S.

By: Lauren F. Shaman, M.Ed. With kids home during the day, planned vacations, and family visits, we may have more distractions that keep us from completing necessary to-do’s this summer. We tend to focus on things that are interesting, making the routine tasks, work assignments, or longer projects more difficult to zone in on. Creating a list of distractors can be helpful to identify what might get in your way and make it difficult to complete your to-do list. Some distractions may include checking social media, taking personal calls during the workday, checking emails as they arrive, etc. Being aware of your distractors will make it a little easier to avoid them in the moment. For example, we all have our phone close by and may check it as much as every 5-10 minutes throughout the day. This can be distracting while we are trying to complete a presentation or review a report. Using sleep mode, placing your phone on the other side of the room for designated amount of time, or creating a schedule to check your emails and/or phone on an hourly basis, can allow for an uninterrupted amount of time to focus on your work. Throughout the day, new ideas come into our thoughts. Create a habit of asking yourself “is this something I need to do now, or can it wait?” If it can wait, write it down and set aside time in the evening to review your list of ideas and schedule a time to complete them during the week. When you complete a tedious task, make sure to reward yourself with something more fun or interesting. Whether it’s spending a moment checking your social media or taking time to go for a walk or a swim, reducing stress and rewarding yourself is a great way to stay motivated on the more boring tasks. Enjoy the rest of your summer!