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Kindness Equals Wellness

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In today’s fast-paced world, the concepts of wellness and kindness are often treated as luxuries, secondary to ambition or success. However, scientific research tells a different story: both wellness and kindness are essential for a fulfilling, healthy life. They are not just feel-good buzzwords. They are backed by scientific evidence showing their power to enhance mental, emotional, and even physical well-being.

Physical Connection

Wellness is generally defined as a holistic combination of physical health, mental clarity, and emotional balance. Research has revealed that practices like mindfulness, regular physical activity, and adequate sleep directly influence brain function and emotional regulation.

Mindfulness meditation has been shown to reduce the activity of the brain’s stress center. This while strengthening connections which directs your rational thinking and emotional control. A 2011 Harvard study found that just eight weeks of mindfulness training increased gray matter in areas of the brain associated with memory, empathy, and stress regulation.

Similarly, physical exercise boosts endorphin levels, natural mood lifters. —increases brain-derived neurotrophic factor (BDNF), a protein linked to improved cognitive function and reduced anxiety. Sleep, too, plays a vital role: studies show that chronic sleep deprivation impairs judgment, increases irritability, and weakens the immune system.

The Science of Kindness

Equally convincing is the research on kindness. Acts of kindness—whether helping a stranger, volunteering, or simply expressing gratitude—have profound effects on the brain and body. Engaging in kind behavior triggers the release of oxytocin, sometimes referred to as the “love hormone.” Oxytocin reduces blood pressure, strengthens social bonds, and improves overall heart health.

An Oxford research study showed that people who performed acts of kindness for seven days experienced a significant boost in happiness. Even witnessing kindness, rather than directly participating in it, can elevate mood and foster a sense of connection.

Moreover, kindness is linked to lower levels of cortisol, the body’s primary stress hormone. Lower cortisol means less inflammation, better sleep, and improved immune function. In essence, kindness not only feels good—it literally does good.

Kindness and Wellness

What makes these findings especially powerful is how wellness and kindness reinforce each other. When people take care of their own well-being, they are more likely to be empathetic, patient, and kind. Conversely, engaging in kind behavior boosts self-esteem and emotional resilience, making it easier to maintain wellness practices.

This interplay creates a positive feedback loop: wellness promotes kindness, and kindness enhances wellness. It’s a virtuous cycle that benefits not only individuals but communities as well. Schools that use social-emotional learning programs, which emphasize empathy and mindfulness, report reduced bullying and better academic outcomes. Workplaces that encourage employee well-being and compassion see higher job satisfaction and lower turnover.

The message from science is clear: wellness and kindness are deeply connected and mutually reinforcing. They are not fringe ideals but essential elements of a healthy, thriving life. By taking small steps—meditating, exercising, sleeping well, or showing compassion—we harness the power of both wellness and kindness. These can transform not only ourselves but the world around us.

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4th of July

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The Fourth of July, or Independence Day, is celebrated annually in the United States. It marks the signing of the Declaration of Independence in 1776. On this day, the thirteen American colonies declared their independence from Britain. The Declaration was drafted primarily by Thomas Jefferson. The document was approved by the Continental Congress on July 4th. From the beginning the Founding Fathers realized separating power would make a stronger democracy for our new country.

History of the 4th

The path to independence was long and filled with conflict. Tensions between the colonies and Britain had been building for years. The American Revolution began in 1775, as colonists sought greater autonomy. Many colonists were upset about taxation without representation and other restrictive British policies. The Declaration was a formal statement asserting their right to self-governance. Independence and freedom were key factors in breaking away.

Early celebrations of Independence Day were held as soon as July 1777. In Philadelphia, festivities included parades, fireworks, and military displays. Similar celebrations soon spread to other towns and cities across the new nation. Public readings of the Declaration became a common feature of these events.

In the early years, Independence Day was primarily a regional celebration. However, it gained national importance over time. By the early 1800s, the day had become widely recognized as a National Holiday. Celebrations evolved to include public gatherings, speeches, and community events. Patriotism and unity were central themes in these early observances.

Fireworks

Fireworks, a staple of today’s celebrations, have been part of the holiday since its earliest days. The explosive displays symbolize the revolutionary spirit and the colonies’ struggle for freedom. Parades, concerts, and other public events often accompany the fireworks.

During the 19th century, Independence Day solidified its role in American culture. It became a time for communities to come together and celebrate national pride. The holiday was officially recognized by Congress as a federal holiday in 1870. This ensured that it would be observed across the country every year.

The Meaning

As the United States grew, so did the significance of the Fourth of July. It became not only a celebration of independence but also of American ideals. Liberty, equality, and democracy were often highlighted during the holiday’s speeches and events.

In modern times, Independence Day is celebrated in a variety of ways. Parades, barbecues, and fireworks displays are common traditions across the country. Many cities host large public celebrations, while families gather for private festivities. Patriotic music, including the national anthem, is often performed at public events.

The Fourth of July remains one of the most important holidays in the United States. It serves as a reminder of the country’s fight for independence and its core values. Today, it continues to foster a sense of unity and national pride for our democracy. Let’s remember this important history especially this year.

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Memorial Day

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Memorial Day, a federal holiday in the United States, honors fallen military service members. Its origins date back to the post-Civil War era, a time of national mourning and remembrance. The Civil War, which ended in 1865, resulted in over 600,000 deaths. The vast number of casualties created a need for commemorative practices across the country.

The History of the Day

The first large-scale Memorial Day observance occurred on May 30, 1868. General John A. Logan, the leader of a Union veterans’ group, called for a nationwide day of remembrance. Originally known as “Decoration Day,” it was a time to decorate graves of soldiers with flowers. The date of May 30 was chosen because it wasn’t the anniversary of any specific battle. This allowed all Americans to pay their respects on a neutral day.

Decoration Day initially honored only those who died fighting in the Civil War. Over time, it became a broader occasion to remember all U.S. military members who died in service. Following World War I, the scope of the holiday expanded to include fallen soldiers from all American conflicts. In 1971, Congress officially declared Memorial Day a national holiday. It was also established as the last Monday in May, providing a three-day weekend for many.

Focus Today

Memorial Day has evolved beyond its original focus. Today, Americans observe it with ceremonies, parades, and family gatherings. Traditional activities include laying wreaths, raising flags, and holding moments of silence. Many communities also host events to honor local veterans and military families. National cemeteries, such as Arlington, hold special ceremonies attended by government officials.

Over time, Memorial Day has also come to signify the unofficial start of summer. As a result, the holiday weekend is often filled with barbecues, beach outings, and other leisure activities. Some worry this shift distracts from the true purpose of honoring fallen soldiers. However, many people still take time during the day to reflect on the sacrifices made by military members.

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Significance of Poppies

One key symbol of Memorial Day is the red poppy flower. Inspired by the World War I poem “In Flanders Fields,” it became an emblem of remembrance. Today, veterans’ organizations distribute poppies to raise funds for servicemembers and their families. My father has been involved in our community with the distribution of poppies.

Memorial Day is a time for Americans to honor those who gave their lives in military service. Its origins in the aftermath of the Civil War have shaped a lasting tradition of national reflection. While its meaning has broadened and evolved, the central theme remains the same — remembering and honoring those who served the country at the highest cost.

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Growth Mindset

Have an agenda and your goals will be accomplished
Have a plan and keep refining for success.

Learning from mistakes and adopting a growth mindset are important for achieving success in both personal and professional goals. Embracing these principles not only increases resilience but also fosters continuous improvement and development.

A growth mindset, a concept popularized by psychologist Carol Dweck, is the belief that abilities and intelligence can be developed through effort and learning. Individuals with a growth mindset view challenges as opportunities to grow rather than obstacles. This perspective encourages them to take risks and embrace new experiences, knowing that mistakes are part of the learning process.

Mistakes, while often viewed negatively, are valuable learning opportunities. When individuals make errors, they gain insights that can lead to better decision-making in the future. Instead of dwelling on failures, those with a growth mindset analyze what went wrong and why. This reflective process encourages a deeper understanding of their strengths and weaknesses. This allows them to adjust their strategies and methods moving forward.

Furthermore, learning from mistakes promotes resilience. Instead of feeling defeated by setbacks, individuals can cultivate a sense of perseverance. Each mistake can be reframed as a stepping stone toward success. This resilience is essential in a world where challenges and failures are unavoidable. By developing the ability to bounce back, individuals can maintain motivation and continue working toward their goals.

A growth mindset also encourages a love of learning. Individuals become curious and open to feedback, seeking out opportunities for growth and improvement. This eagerness to learn can lead to the development of new skills and a deeper understanding of one’s field. As individuals continue to expand their knowledge and abilities, they position themselves for greater success.

In addition, cultivating a growth mindset promotes collaboration and support among peers. When individuals are open about their mistakes and willing to learn from each other, it creates an environment of trust and innovation. Team members are more likely to share ideas and take risks, leading to collective growth and success.

Learning from mistakes and embracing a growth mindset are vital for achieving success. By viewing challenges as opportunities for growth, individuals can develop resilience, foster a love of learning, and enhance collaboration. This approach not only leads to personal development but also contributes to a more innovative and dynamic environment. This sets the stage for lasting success in your career and personal life.

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What I Learned

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What I’ve learned over a 43-year career in education and public service is quite simple. And here’s my story to illustrate a few lessons from experience.

Rejection is Re-Direction

My very first interview was with Jack-in-the-Box, a fast food restaurant. I knew the Assistant Manager, a friend from high school, and thought I’d be great at the job. A job I needed to pay my way for a Student Council Conference in Nevada that summer. I didn’t get the job, despite my friend, Peter’s, recommendation.

Disappointment set in, until a week later the supervisor for our public library called me for an interview!  In two weeks, I would be shelving books, in the air-conditioned comfort of my local library.  Thank you, Mary!

Keep Growing

This first high school job, turned into a promotion, raises, and life experience managing people. Working at the library, with our team and leadership during this time was the best learning experience to set me on my career path.  I earned a degree, moved across country and worked for two food companies expanding my people skills into another industry.

I learned from other people different from me. I grew in my career (with more promotions) when young women were just starting to venture out independently in their careers. For example, I was one of the first women to wear pants in my company. I didn’t know I “shouldn’t” in the early 90’s, and I started a “trend” for the female staff.

Take a Break

Taking a break from your career is also a personal decision, my family made when I had children. There was no option to work remotely, and women were still the main caretakers during those years.

This “re-direction” worked out, because when my youngest was 5, I started working again at my public library. And this is the Universe providing the opportunity I needed, at the right time in my career.

I had the best boss, since the manager that hired me left two weeks into my tenure. But, he told me, “You’re ‘good people’ Kathy, and you’ll do well even after I’ve retired.”  After 25 years, that compliment and the break he provided me was the start of something even better.

Good Habits Equal Success

Back at the library, I learned every aspect of City government and managing large and smaller teams. My growth was due to volunteering for opportunities and always helping others which strengthen my people skills. Over time these work habits, plus self-awareness, and my solid reputation enabled me to reach my ultimate goal of Director.

The one thing I didn’t do, was applaud my own success. (Women tend not to “toot their own horn,” even today…. but we’re getting better!)

Over time with more rejection and redirection, I’ve discovered your career is not linear. Your career will take detours for many reasons. At times, you have no control over your path. But my innate character qualities, strong habits, and work ethic allowed me to succeed in other roles.

Roles that gave me more learning opportunities and success beyond my dreams.  I even returned to work for an organization that got me started early in my career. They knew me, my work, and my kind-heartedness. Match made in heaven!

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Professional Development

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Professional development includes a variety of learning opportunities that can enhance skills and knowledge in the workplace. Different types of professional development can significantly benefit individuals. Each education offering gives you advantages depending on your learning preferences and career goals. As a 25-year veteran of civil service and private business, let’s take a look at what is right for you and your ambitions.

Workshops and Seminars

These are typically short, focused sessions that dive into specific topics. Workshops often provide hands-on experience and real-time feedback. Participating in seminars allows for immediate application of new skills, making it easier to incorporate knowledge into daily tasks.

These formats encourage networking with peers and industry experts, fostering valuable connections. Traveling to a new city or industry event is also part of a workshop’s draw for professionals.

Online Courses

With the rise of digital learning platforms, online courses offer flexibility in scheduling and content delivery. Individuals can learn at their own pace. You select topics that align with their career aspirations and learning goals.  Online courses often provide a wide range of subjects, from technical skills to soft skills like communication and leadership. You also don’t have to travel anywhere but to your computer, allowing for a tailored and efficient learning experience.

Mentorship Programs

Engaging in a mentorship relationship provides personalized guidance and support. Mentors can share their experiences, helping mentees navigate career challenges and opportunities.

This one-on-one interaction fosters deeper learning and insight, promoting personal and professional growth. A word of caution is trust must be the foundation of your mentor relationship.  You will not benefit and could be hurt if trust is broken or never present in the mentor program.

Industry Conferences

Attending conferences exposes you to the latest trends, innovations, and best practices in your field. These events often feature keynote speakers and panel discussions, providing insights from thought leaders. Networking opportunities flourish, enabling professionals to connect with potential collaborators or employers.

ALA for librarians and education sales professionals enable connections to be made and sustained yearly. If you can attend, do it.  You will benefit in the long run and so will your career.

Certifications and Credentials

Pursuing industry-specific certifications demonstrates commitment and expertise in a particular area. These credentials can enhance employability and open doors to promotions. You will showcase dedication to professional growth and your commitment to your organization when you go that extra mile.

Various types of professional development offer different benefits. By exploring workshops, online courses, mentorships, conferences, and certifications, individuals can tailor learning experiences. These opportunities will meet specific needs and your individual career goals. Embracing these occasions can lead to improved skills, increased job satisfaction, and greater career advancement. 

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Continuing Education

Leadership written in blue and hand writing the word visible.Continuing education is crucial for professionals at any stage of their careers, even after achieving a stable position. In today’s rapidly evolving job market, staying current with industry trends and advancements is essential. Ongoing learning helps you adapt to changes in technology, regulations, and best practices. This ensuring you are relevant and competitive in your role.

Skills

One of the primary benefits of continuing education is skill enhancement. As industries evolve, new skills become necessary. By pursuing further education, professionals acquire new skills. This allows you to take on new responsibilities and improve job performance. A proactive approach can lead to career advancement, promotions, and increased job satisfaction.

Personal Growth

Continuing education fosters personal growth. Engaging in new learning experiences encourages critical thinking and creativity. It opens up opportunities to explore diverse perspectives and innovative solutions to challenges in the workplace. This not only enhances individual capabilities but also contributes to a more dynamic and productive work environment.

Networking

Networking opportunities also abound with continuing education. Workshops, seminars, and courses provide platforms for professionals to connect with peers and industry leaders. These connections can lead toward collaborations, mentorships, and other job opportunities. These will further enhance your career prospects down the road.

Lifelong Learning

Additionally, pursuing continuing education demonstrates a commitment to lifelong learning. Employers value individuals who actively seek knowledge and self-improvement. This dedication can set you apart from peers, showcasing your motivation and ambition.

Education is vital for career growth and personal development. It enables professionals to adapt to changes, acquire new skills, foster creativity, and build valuable networks. Embracing lifelong learning not only enhances individual careers but also contributes to a more knowledgeable and skilled workforce. Prioritizing ongoing education is essential for sustained success in any profession.

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Expectations for 2025

Setting Expectations for 2025

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With 2025 and a new year in front of us, we tend to reflect on past achievements, setbacks, and experiences. The transition from one year to the next presents a unique opportunity to redefine priorities and set clear expectations for the year ahead. In 2025, establishing personal and professional goals with concrete expectations can have a profound impact on success, motivation, and overall well-being.

Creating Clarity and Direction

Setting expectations provides a sense of clarity. Without a clear sense of where we want to go, it’s easy to become distracted or overwhelmed by the demands of daily life. In a fast-paced world where new opportunities and challenges arise constantly, defining what you expect from yourself and the year ahead helps to maintain focus. This clarity allows you to direct your energy toward meaningful endeavors rather than being swayed by distractions.

Accountability

When you set expectations for the year, you also build in a system of accountability. Expectations function as a form of self-contract, a commitment you make to yourself about what you aim to achieve. Whether your goals are related to career advancement, personal growth, or wellness, establishing these goals helps keep you accountable. Regularly checking in with these expectations can also serve as a powerful motivator, prompting you to reassess and adjust. Whether it’s a financial goal or career-focused achievement, keep re-assessing your progress.

Managing Stress and Burnout

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In a world that often prioritizes constant productivity, it’s easy to push yourself to extremes. However, unrealistic expectations can lead to stress and burnout. Setting balanced expectations that account for both ambition and personal well-being is crucial. For 2025, it’s important to not only set high aspirations but also to be mindful of your limits. This balanced approach helps maintain both mental and physical health, allowing you to avoid burnout and approach your goals sustainably.

Enhancing Personal Growth

Setting expectations is also a pathway to personal development. By clearly defining what you want to achieve, you give yourself the chance to grow in specific areas. Whether it’s developing a new skill, improving relationships, or achieving financial goals, having expectations pushes you out of your comfort zone. Growth doesn’t happen by accident — it’s the result of intentional effort and persistence. Both of these are supported by your well-defined expectations.

2025 offers a fresh start, and setting expectations is a powerful way to ensure that the year is filled with purpose, direction, and growth. By taking the time to reflect on your goals, you can create a roadmap for success that keeps you accountable and balanced throughout the year.

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Career Transitions

Have an agenda and your goals will be accomplished
Have a plan and keep refining for success.

Transitioning in your career can be both exciting and scary. Whether you’re seeking new challenges, better opportunities, or pursuing a passion, shifting careers requires thoughtful planning and strategic actions. From gaining the necessary education to building a strong network, here’s how to successfully navigate a career change.

Education and Skill Development

Education is often the first step in a career transition, especially if you’re moving into a completely new field. Start by assessing the skills you already have and identifying the gaps you need to fill. Research the skills required for your desired career and consider enrolling in relevant courses, certifications, or even degree programs. Online learning platforms offer flexibility, allowing you to upskill while maintaining your current job.

In some cases, you might not need formal education but rather specialized training or workshops that offer practical, hands-on experience. Look for opportunities to gain experience through internships, volunteering, or part-time work in your new field. This not only enhances your resume but also gives you a taste of what the job entails, helping you determine if it’s the right fit.

 Networking

Networking is crucial when transitioning careers. Building relationships with professionals in your target industry can open doors to opportunities that aren’t advertised. Start by attending industry events, seminars, and webinars where you can meet and learn from others in the field. LinkedIn is also a powerful tool for networking. You need to connect with individuals in your desired industry, join relevant groups, and participate in discussions to establish yourself. It’s scary at first, but take it from me you meet so many good people via LinkedIn.

Informational interviews are another valuable resource. Reach out to professionals in your target industry to learn more about their career paths, challenges, and the skills required. These conversations can provide insights and guidance that are invaluable during a career transition.

Embracing a Total Career Change

A complete career change can be intimidating, but with careful planning, it’s achievable. Start by doing a self-assessment to understand your motivations for the change. Identify what you’re passionate about, what skills you excel in, and how these can be applied to a new field. This self-awareness is crucial in making informed decisions about your next steps.

Once you’ve identified your new career path, begin laying the groundwork. Update your resume to highlight transferable skills and any relevant experience. Consider creating a portfolio that showcases your work, particularly if you’re moving into a creative or technical field. Tailor your cover letters and applications to reflect your enthusiasm for the new field and your readiness to contribute.

Taking the Leap

Finally, transitioning in your career requires courage and resilience. It’s important to set realistic expectations and be prepared for challenges along the way. Consider taking small steps towards your goal, such as starting in a related role before fully transitioning, to ease the process.

Remember, career transitions are a journey. By investing in education, expanding your network, and embracing change, you can successfully navigate the path to a new career. Keep an open mind, stay patient, and trust in your ability to adapt and grow.  You’ve got this!

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Career Wisdom

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As you progress in your career you pick up morsels of wisdom. Recently I found a post by a former journalist and leader that I enjoyed reading.  Here are few “bite-size” morsels to help you navigate your career.

Harvey Mackay is a self-made business person and wise mentor sharing his experience.

For example, he was quoted, “Don’t just mark time; use time to make your mark.” I liken Harvey’s wisdom to that of James Clear’s career advice.  Clear is known for his best-selling book, “Atomic Habits” and routinely speaks at Fortune 500 gatherings and keynotes.

The times and mode of communication have changed. James’ profile on LinkedIn has thousands of followers. Harvey was syndicated in national newspapers for years. However, the common sense habits and “grit” needed to succeed, then and now, are the same.

Another bit of “Harvey wisdom,” reads like something out of Clear’s current playbook. “Technology should improve your life, not become your life.”  Compared to James Clear’s recent quote:

 “Simple ways to have a peaceful moment:

-Close your eyes and just breathe for two minutes.

-Leave your phone in another room for an hour…”

So, my point is wisdom comes in all forms and changes slightly over time. But really, your experiences shape the person you want to be and will become. Kindness, consistency, and putting the work in will result in rewards.  Rewards of goals achieved, dreams realized, and what success looks like for you.

Life is full of mishaps, fun, and opportunities. Be ready for what comes your way. As Harvey stated, “How people play the game shows something of their character. How they lose shows all of it.”  Food for thought…

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