Thursday was Thanksgiving, and I felt that familiar warmth settle in my chest. I love this time of year. I love the slow crawl toward Christmas, the nostalgia of family recipes, the soft twinkle of holiday lights, being with the people who truly make life lighter. It’s not about buying things or checking boxes. It’s about presence. It’s joy in its purest form.

But the holidays weren’t always like this. Not long ago, the holidays didn’t bring comfort - they threatened to unravel me. While everyone else was laughing, connecting, celebrating, I was just trying to get through the day, overstimulated and on edge from the pain.

A few years ago, for the first time in my life, I ended up in a dark, lonely place I never saw coming.

You see, I come from a long line of migraine sufferers. Reader, if you’ve never had one, count yourself lucky! I used to get them occasionally, but in 2022 everything changed. My headaches became frequent and awful - the kind that bring life to a complete stop.

I experience complex migraines with aura, which sounds kind of poetic…but it isn’t. I lose vision, the ability to speak, and feeling on one side of my body. Flashing lights, numbness, then the pain. It’s terrifying 😅

At one point, I was having four migraines a week. And that went on for a year and a half. That became my new normal. Doctors couldn’t help. Medicine didn’t help. The constant pain was changing who I was.

At work, I was supposed to be sharp, present, and leading in-person meetings several times a day. But those meetings became torture. Normally, I thrive on energy and ideas. During that time, even walking into a conference room made my chest tighten. The lights, the voices, the movement, were all too much. Overstimulation.

I started moving my meetings to Teams instead. (It was right after COVID, so it didn’t seem unusual.) No one knew that the person leading those meetings, camera off, was sitting in a dark office just trying to hold it together and make it through the day.

Evenings and weekends were worse. When I had a migraine, restaurants were impossible. Grocery shopping felt like running a marathon under strobe lights. Anxiety and panic attacks became regular visitors. I couldn’t sleep. I couldn’t rest. My nervous system was completely fried.

I was taking pain meds daily, saving the $75-per-pill migraine meds for the “big ones.” I was over-caffeinated, under-rested, and completely burned out. The caffeine kept me functioning, but it also kept my anxiety high. Sleep was a distant memory. (Turns out you can actually survive on spite and espresso. Who knew?)

I was gray, hollow, and exhausted, shut up in my dark, quiet house. My relationships faded. My spark disappeared. One day, I looked in the mirror and realized I didn’t recognize myself anymore. I didn’t like myself anymore.

Life wasn’t fun. It was just survival.

So I took a week and a half off work. Not for a vacation - for a self-intervention. A last-ditch effort to get my life and health back.

Why This Matters to You

Maybe you’re not dealing with chronic migraines. But I’m willing to bet something in my story feels familiar.

The burnout. The anxiety. The feeling that you’re just going through the motions. The realization that you can’t remember the last time you actually felt good.

We live in a culture that glorifies the grind. Busy is a badge of honor. Self-care gets squeezed into the margins - if we even get to it at all. We tell ourselves we’ll rest later, play later, enjoy life later.

But later keeps getting pushed back. And one day you wake up and realize you’ve been surviving instead of living.

Here’s what I’ve learned: You can’t pour from an empty cup. And you can’t just will yourself to feel better.

Stress, tension, and burnout don’t just affect your mood; they rewire your nervous system. They trigger physical symptoms: migraines, insomnia, digestive issues, and chronic pain. Your body keeps the score.

The wellness industry will sell you expensive solutions: retreats, supplements, apps, and courses. Some of them work. But most of them miss the simplest truth: joy is medicine.

Not manufactured joy. Not toxic positivity. Real joy. The kind that comes from doing things that light you up, that remind you what it feels like to be alive.

That’s where the Joy List comes in.

What Is The Joy List (And How It Works)

The Joy List is exactly what it sounds like: a list of anything and everything that brings you joy!

Sounds simple, right? Until you try it and your brain suddenly acts like you’ve asked it to solve a Rubik’s cube.

That’s what happened to me. When life had been reduced to surviving migraines, anxiety, and exhaustion, I couldn’t remember what joy even felt like. But slowly, things came back to me:

• Being outside, feeling the sun or the crisp air

• Going for walks or spending time at the gym

• Laughing with my nieces and nephews

• Sitting by a crackling fire

• Being near water

• Playing with my dog

• Playing in general - games, catch in the backyard

• Cooking a new recipe

• Watching old films

Looking at the list, I realized something obvious. These weren’t extravagant things. They weren’t trips to Bali or weekends at a spa. They were simple, small moments that I used to take for granted, but they mattered.

“Why don’t I do more of these things?” I asked myself.

The Science Behind Why It Works

The Joy List isn’t just feel-good fluff. There’s real science behind it.

Chronic stress keeps your nervous system in fight-or-flight mode. When you’re constantly tense, your body produces cortisol, inflammation increases, and your pain threshold drops. (Basically, your nervous system is always on high alert, convinced the sky is falling.) That’s why stress is a known trigger for migraines, headaches, anxiety, and chronic pain conditions.

Joyful activities activate your parasympathetic nervous system – the rest-and-digest response. They lower cortisol, reduce inflammation, and help your body heal. Studies show that positive experiences improve sleep quality, boost immune function, and even change brain chemistry.

But here’s the catch: you have to actually do the joyful things! Reading about them, thinking about them, or planning to do them “someday” doesn’t count. You need action.

That’s where most people get stuck. Taking the steps to get better sometimes feels impossible and daunting. Making a Joy List is a step in the right direction for anyone who wants to feel alive again.

How to Create Your Own Joy List (And Actually Use It)

Ready to try it? Here’s how to make your Joy List work for you. (And “watch Netflix in bed” absolutely counts as a joy!)

Step 1: Brain Dump Everything That Brings You Joy

Grab a notebook, open a note on your phone, or use the back of an envelope. Don’t overthink it. Just write.

What makes you smile? What activities make time disappear? What did you love doing as a kid? What do you miss doing now?

Include everything:

• Activities (hiking, painting, dancing, gardening)

• People (friends, family, pets)

• Sensory experiences (sunshine, music, good coffee, fresh sheets)

• Places (the beach, your favorite bookstore, your backyard)

• Simple pleasures (laughing, reading, cooking, sleeping in)

No judgment. No rules. If it brings you even a flicker of joy, write it down.

Step 2: Start With The Easiest One

Don’t try to do everything at once. Start with just one thing from your list - the easiest one, the one that feels most accessible right now.

For me, it was simply sitting outside in the sunshine. I got off my couch, lit my firepit, and spent hours outside, bundled up in the early March air. I did it again, and again, all week long. Away from screens, away from stress, breathing in fresh air, letting my nervous system reset. And it felt amazing.

That simple act created a snowball effect. I began adding more activities from my Joy List each day, and slowly, my anxiety softened. My energy returned.

One small action led to another. Walks, cooking, old films, running - each little step made the next one easier.

Step 3: Schedule Joy Like It’s a Meeting

This is the part most people skip. They make the list, they feel inspired, and then… nothing changes.

If it’s not on your calendar, it won’t happen.

I consult my Joy List weekly now and intentionally schedule a few activities that bring me joy. Sometimes it’s just one. Sometimes more. But the point is consistency and permission.

Permission to prioritize joy, even when life is messy. Permission to say no to things that drain you. Permission to believe that your well-being matters.

Step 4: Notice How You Feel

Pay attention to what happens when you do joyful things regularly.

Do you sleep better? Feel less tense? Have more energy? Find it easier to handle stress?

For me, the results were gradual but undeniable. I don’t think the Joy List magically eliminated my migraines. But I do think it helped reduce stress and tension, which are migraine triggers.

Without the constant tension and pain, I was able to move more, work out, and be physically active – which is proven to help migraines, too. I started living a healthier lifestyle again: drinking more water, eating better, sleeping better.

Slowly, life started to feel like life again.

Eventually, migraines became infrequent. Maybe five a year. Anxiety diminished. Panic attacks became rare. Life didn’t feel like survival anymore. I was alive again!

Your Turn: What’s On Your Joy List?

Here’s the truth: No one is coming to save you. Not your doctor, not your therapist, not your partner, not some miracle cure you read about online.

You have to save yourself. And sometimes, saving yourself looks like lighting a fire and sitting outside. Or calling a friend. Or playing with your dog. Or cooking a meal.

It’s not glamorous. It’s not Instagrammable. But it works.

Stress and tension are triggers for pain, anxiety, and burnout. Reducing them doesn’t fix everything, but it creates space for healing. It gives you room to move, sleep, eat healthier, and breathe again.

So I’ll ask you: What’s on your Joy List?

Take five minutes right now. Write down three things. Just three. Things that make you feel a little more alive, a little more like yourself. And then – this is the important part – do one of them today.

Not tomorrow. Not next week. Today.

Because Joy isn’t a reward for when you feel better - it’s how you start feeling better.

Next Steps

Career

1. What’s the one thing at work that drains you the most, and how could you make it a little easier or more enjoyable?

2. Is there a meeting or task you could tweak, move, or hand off to make your day less stressful?

3. What’s one small thing you could do this week that would make work feel a little more fun or energizing?

4. When was the last time you celebrated a work win, even a tiny one? Can you do that this week?

5. If you could design your workday to include more joy, what’s the first change you’d make?

Personal

1. When was the last time you did something just because it made you happy?

2. Name three little things that always lift your mood. Can you do one today?

3. Are there people or commitments that drain you? What’s one small boundary you could set this week?

4. How does your space - home, desk, routines - make you feel? Could you tweak it to feel calmer or happier?

5. What’s one simple act of self-care you’ve been putting off that you can do right now?

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The “Guilt” Trip

Labor Day weekend, in the passenger seat, somewhere between the Kansas border and the edge of Colorado (it all looks the same, honestly), I had a moment I wasn’t expecting. I’d just spent four incredible days at a mountain resort – golf, sun, cocktails that didn’t stop, long pool days, hot tubs, shopping, laughing.

But on the ten-hour drive home, an unfamiliar, poorly timed feeling crept in: guilt. Not because I’d done anything wrong – I’d earned that rest, I used my PTO! – but because, for the first time, after a much-needed, indulgent vacation, I started wondering if I was taking my life for granted and if I was being a good steward of what I’ve been given.

What Is Stewardship? Why Does It Matter?

That word – stewardship – kept echoing in my mind. It’s not something we talk about much these days unless we’re in church, but it applies to nearly everything – our time, money, health, homes, careers, and relationships. Being a good steward means taking care of what you’ve been entrusted with instead of chasing endless “more.”

When we compare ourselves to others, it’s easy to feel like we need more - more money, more success, more stuff. But here’s the truth: when you learn to be faithful with what you already have, you build the strength and wisdom to handle more.

Luke 16:10: “Whoever can be trusted with very little can also be trusted with much, and whoever is dishonest with very little will also be dishonest with much.”

Side note: It’s amazing what we can do with a little – it’s like when you were younger and your mom needed to go to the grocery store but somehow was able to collect a bunch of random pantry ingredients and magically make a delicious, filling meal. AKA Doing a lot with a little.

And it turns out there’s real science behind why stewardship matters in this crazy world of consumerism:

Stewardship in Action

When I got home from what I now refer to as “The Guilt Trip,” I made a conscious decision to start being a better steward IMMEDIATELY.

Here’s what that looks like in my life:

• Closets & Possessions: My closets are full! Before buying anything new – like the next tempting pair of shoes – I pause and ask, Do I really need these, or can I wear what I already have another season? I also ask, What can I donate?

• Finances: I started prioritizing intentional giving instead of being sporadic. Stewardship of money is about being purposeful and mindful about what we spend our $ on.

• Home: Small maintenance and little improvements – fixing a leaky faucet, organizing clutter – help me care for what I already have instead of always dreaming about the next project.

• Career: I focus on what I’ve already built before chasing the next big thing. Seeing projects through, celebrating accomplishments, and investing energy where it matters most create impact.

• Body & Health: Stewardship isn’t just exercise – it’s nutrition, rest, and consistency. Small daily choices like prepping meals, hydrating, and not skipping rest days make all the difference.

• Time: I constantly ask – Am I a good steward of my time? I refuse to scroll on social media for hours each day - what a waste! Instead, I read something new, spend time with family, help friends, or even just rest.

• Relationships: I make intentional efforts to connect, support, and be present with the people I care about. Stewardship isn’t just about things – it’s about people, too.

A Holiday Season Without Excess

As we transition into the holiday season, my mindset has shifted. I won’t get brainwashed by Black Friday ads or feel the need to overindulge in food, drink, or shopping. Instead, I focus on staying active, savoring joyful moments with family and friends, giving intentionally, and spending my time meaningfully.

Stewardship reminds me to act with purpose, care for what I have – however little or much – and experience the holidays fully, without guilt or excess.

Stop chasing “more.” Care for what you already have, and the peace you feel is profound.

The Quiet Art of Stewardship

Since Labor Day, this quiet commitment to stewardship has brought me unexpected calm and clarity. Things I used to postpone now get my full attention. Resources like time, money, and energy feel more abundant simply because I’m using them better.

So start small:
Donate one item.
Be 100% present with friends, family, and colleagues.
Stop the scroll.
Read something that feeds your mind.
Take one hour for something meaningful.

Stewardship is an art form. It works quietly, steadily, and transforms everything. It makes us grateful for what we have, diminishes our thirst for “more,” and helps us better prioritize our time and energy.

Stewardship isn’t glamorous, but it’s a quiet way to transform your life - bringing purpose, peace, gratitude, and joy, while paving the way for something greater.

Next Steps:

Personal:

1. What is one possession I can donate or repurpose this week?

2. How am I caring for my body beyond exercise?

3. Am I using my free time in ways that bring purpose or joy?

4. When was the last time I intentionally rested without guilt?

5. How can I strengthen connections with family, friends, or my community this month?

Career:

1. Which projects am I neglecting that deserve my full attention?

2. Am I celebrating what I’ve already accomplished before chasing the next goal?

3. How can I use my skills or influence to positively impact others in my work?

4. Am I managing my professional energy wisely, or am I overcommitting?

5. What small action today could create a lasting impact on my career or team?

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When I think of mountains, a few things pop into my head: The Sound of Music (cue “Climb Ev’ry Mountain”), hiking boots that make you feel like Bear Grylls, those crumbly, break-your-teeth granola bars (you know the ones), and that Reese Witherspoon movie Wild

Scientifically, mountains shape our world – carving landscapes, defining nations, and…basically making Google Maps interesting. Metaphorically, they stand for challenges, growth, and the pursuit of something greater. Spiritually, mountains carry meaning across cultures – from Mount Sinai in the Bible to Mount Meru in Hindu tradition.

Fun fact: the word “mountain” shows up in the Bible roughly 500 times, symbolizing revelation, steadfastness, and the power of faith to overcome life’s biggest challenges.

Let’s be honest: hiking a mountain comes with breathtaking views, a moderate amount of exhaustion, and the occasional urge to flop on the nearest rock and quit. But it also teaches resilience, mental toughness, and grit – the stuff that sticks with you long after you’ve made it back to flat ground.

Some would argue that hiking is just “adventure walking in the woods,” and maybe that’s true. But whether I’m walking, hiking, or stumbling through life, I don’t expect flat, smooth terrain – that’s a recipe for disappointment.

In fact, I expect a mountain around every corner. I come prepared with a backpack full of experience, I’ve trained, and I stay ready. Because you never know when the next climb will show up – and I’m not chasing easy. I’m chasing challenges that stretch me, spark growth, and help me become a better version of myself!

Understanding Your Mountains

Some mountains are steeper than others. Some are slow, gradual climbs you barely notice, while others are steep, daunting, and make you question why you even started.

Everyone has their own set of mountains – career changes, personal growth, loss, fear, or comparison. They look different for everyone, but the truth is the same: your mountain was made for you.

You can’t outsource it. You can’t Venmo your way out of the climb or hand off the hard parts to someone else. No one can take the steps for you – not your spouse, your friends, or your mentor. They can cheer you on and hand you water, but the work is yours to do.

What happens on the mountain – the scrapes, the stumbles, the deep breaths – is what changes you. The climb isn’t punishment; it’s preparation. The resistance builds strength and perspective.

But here’s another truth: sometimes life drops a boulder in your path, and it’s okay – necessary even – to accept help. You don’t have to lift it alone.

A word of caution: climbing the tallest peaks for attention, fame, or social media likes instead of personal growth? Not recommended. Injuries, setbacks, and regrets often come from tackling a mountain you’re not ready for. Remember – mastery, not applause, is the real reward.

Climbing Well

Fueling the Climb

You know that moment halfway up a hill when your snack is gone, your legs are tired, and your brain needs a break? Life is the same. Fuel matters – physically, mentally, emotionally, spiritually.

Good fuel includes:

• Real food and hydration

• Rest and sleep

• People and conversations that uplift you

• Spiritual practices – prayer, reflection, or meditation

Running on empty makes even small hills feel impossible. When you’re fueled right, you can face the climb with confidence – and yes, granola tastes better at the summit.

Enjoying the Climb

Joy doesn’t live only at the top. Growth happens during the climb, often in the sweaty, awkward, and totally unglamorous parts:

• Discover your strength along the way

• Learn patience, humility, and resilience

• Meet fellow climbers on the same path

• Celebrate small victories and laugh at setbacks

“If you focus only on the summit, you miss the beauty along the trail.”

Helping Others Climb

After a few mountains, the temptation is to sprint ahead. Don’t. Look back. Be a guide!

• Share your lessons

• Encourage someone at the base

• Show the path – But remember, you don’t have to carry their pack

Helping others multiplies your strength.

“You are presented with this mountain to show others it can be moved.”

The Transformation

Life will never be smooth terrain – and maybe that’s the point. Every climb stretches us, teaches us, and shapes us. Celebrate the small wins. Laugh at yourself when the “mountain” is really just a hill. And when you reach the top, look back – your courage, perseverance, and even the burdens you’ve overcome could be the map someone else needs.

Your Next Move - Reflection Questions

For Life & Personal Growth

1. What mountain am I currently climbing, and how can I prepare better for it?

2. What habits or beliefs give me strength under pressure?

3. How can I enjoy the process more, even when life feels hard?

4. Who has guided or encouraged me on past climbs, and how can I thank them?

5. What boulders do I need help lifting, and who can I trust to assist me?

For Work & Business

1. What challenges at work feel like mountains right now?

2. How can I or my team prepare better instead of reacting?

3. What does my workplace need more of to stay fueled – communication, creativity, rest, inspiration?

4. How can I help my team enjoy the climb, not just chase results?

5. Who in my professional circle could benefit from guidance or support to lift their boulders?

   Let’s discuss together on the chat!

-J

Ah, finally – October is here. Fall has arrived. The air is cooler, the leaves are turning, and there’s something about this season that makes me want to retreat indoors, cozy up, and enjoy some good warm food (preferably with lots of melty cheese and some carbs – ha!). One of my favorite weekend routines is meal prepping for the week ahead.

In the summer, you’ll find me on the deck, grilling and soaking in the sunshine. But as the days get shorter and the evenings turn chilly, I move my routine inside, usually with football humming in the background. It’s crockpot season, friends. Soup season. Comfort food season.

Of course, there are those weekends when life just doesn’t allow for it. You know the ones – when you’re running behind, errands take longer than planned, and dinner ends up being something microwavable. A black bean burger, a Lean Cuisine, whatever gets the job done. And sure, you look at the label and think, Okay, this isn’t that bad. Fast. Easy. Done. But does it actually satisfy you?

For me, the answer is always no. Microwave meals get the job done in theory, but they never leave me feeling nourished. I’ve learned that when I take the time to plan and cook with intention – I feel grounded. I feel good.

And honestly, there’s just something magical about a crockpot.

So maybe it’s no wonder I’m drawn to it. The whole thing is built on patience – on trusting that good things take time. The process of chopping, seasoning, and letting everything come together low and slow is deeply satisfying in a way that five minutes in a microwave will never be. The aromas fill the house, the meat turns tender, the flavors meld. It reminds me to slow down.

One Friday night, while I was prepping my crockpot recipe, a phrase popped into my head: “You can’t use a microwave and get crockpot results.”

And it hit me – that’s not just about food. It’s about life.

We live in a culture obsessed with fast, cheap, and easy. In marketing, I see it constantly: “Just get it done. Quick.” And look, I can move fast when I need to. But the truth is – the work I’m most proud of, the relationships I value most, and the growth I’ve experienced personally and professionally have all come from the slow, steady kind of effort.

You can’t shortcut your way to something meaningful.

Here’s how the crockpot principle plays out in different parts of life:

1. Skill-Building

Fast/Easy: You can binge-watch YouTube tutorials or take a weekend crash course and feel like you’re learning – but it fades fast.
Slow/Consistent: Real mastery comes from doing the reps. Daily practice, curiosity, and feedback turn information into instinct.

2. Career Growth

Fast/Easy: Jumping jobs for bigger titles or chasing quick recognition looks like progress – until it burns you out.
Slow/Consistent: Showing up, building trust, learning from mentors, being self-aware, and stacking small wins compounds into real, lasting success.

3. Health & Fitness

Fast/Easy: Crash diets, “magic” supplements, and extreme fitness challenges might give quick results – but they don’t last.
Slow/Consistent: Balanced meals, consistent movement, and giving your body time to adapt build lifelong health and strength.

4. Relationships

Fast/Easy: Instant chemistry and surface-level connection can fade quickly.
Slow/Consistent: Listening, showing up, and small acts of care build depth and trust.

5. Financial Growth

Fast/Easy: Gambling, trends, and get-rich-quick schemes are exciting – and fleeting.
Slow/Consistent: Saving, investing, and letting time and discipline do their thing builds stability and financial peace.

6. Creative Projects / Business Success

Fast/Easy: Rushing a launch or glorifying the social media ‘hustle’ might look impressive – but it rarely lasts.
Slow/Consistent: Thoughtful research, strategy, testing, pivoting, and patience build brands that actually last.

7. Learning

Fast/Easy: Cramming for a test or copying someone else’s notes might get you through the moment.
Slow/Consistent: Taking time to understand, apply, and question what you’re learning builds wisdom – not just memory.

The difference between a microwave and a crockpot couldn’t be clearer. With a crockpot, you prepare yourself mentally – you know it’s going to take time, but it’ll be worth it. You can’t lift the lid too early. You have to trust the process.

With a microwave, you hit start and get impatient when it doesn’t cook fast enough. The edges are molten, the middle’s still frozen, and somehow you’re surprised every time that it’s not what you hoped for.

Fast and Slow… The Combo That Works

The truth is, sometimes you do need a quick fix. Not everything can be slow-cooked – sometimes you need a same-day turnaround on a project, a campaign that reacts to breaking news, or dinner in ten minutes because you’re starving and it’s already 8 p.m.

In life and in business, you need both. The crockpot meal is your main dish – the long-term, strategic work that builds real depth and flavor over time. But those quick sides? They’re your short wins. A clever idea, a spontaneous post, a fast pivot that complements the big picture.

The key is balance. Move fast when you have to – but don’t forget what’s simmering in the background. Don’t forget the work that takes time. Because that’s the work that fills you up.

And as I watched my crockpot bubble away that night, it hit me that dinner wasn’t the only thing cooking – the patience, consistency, and intention I was practicing in the kitchen are the same ingredients that create fulfillment in everything else.

Quick “microwave” shortcuts don’t produce lasting results – in the kitchen, in your career, in your relationships, or in your health. Sometimes, the slow way really is the best way.

— Jessica

Your Next Move

Personal:

• Where in your life are you trying to “microwave” something that really needs time to develop?

• What daily habit or small routine could you commit to this month that would move you closer to your long-term goals?

• When was the last time you felt proud of something that took a long time to achieve?

• What’s one area where you could show more patience – with yourself or with others?

• If your personal growth were a meal, what would be in your “crockpot” right now?

Business:

• Which parts of your business strategy require more time and attention to develop effectively?

• Are you prioritizing short-term wins over long-term brand building?

• What “microwave habits” exist in your workplace that might be holding back quality or creativity?

• How can you better balance quick-turn projects with slower, foundational work?

• Who or what in your career deserves a little more time on “low and slow”?

Let’s discuss together on the chat!

-J

How To Stay Productive On Low Energy Days…& Beyond!

The other day, I was talking with one of my employees about productivity. I run an in-house marketing agency for a large corporation in the Midwest, and like most of us, my team is juggling a lot.

This employee was frustrated. They didn’t have their usual spark. They felt drained, behind, and like nothing was getting done.

I told them something simple: some days, you just can’t go full throttle.

We’re human - we get tired, we catch colds, we carry yesterday’s stress into today. And that’s okay. We aren’t machines. (But if you’ve cracked the code on how to avoid all that, please, I’m all ears!)

Instead of pushing through, I suggested shifting focus toward lighter activities -organizing digital files, clearing a desk, gathering research. Even on low-energy days, you can still move forward. In fact, those “small” tasks are often the ones we overlook, and slower days give us the perfect chance to knock them out.

That conversation stuck with me. Productivity doesn’t look the same every day. Your energy isn’t a barrier - it’s a compass. And while responsibilities don’t disappear just because you’re tired (if you’re on the clock, you’re still expected to deliver), the rest of your day can flex around how you’re feeling.

The Three Lists

Here’s a strategy I love: keeping three simple lists. They’re my go-to reference anytime my energy dips or surges, because they remind me where to channel what I’ve got.

Try this: grab a notebook, your phone, or even a sticky note. Divide the page into three columns:

Have-To | High-Energy | Low-Energy

Then, under each, jot down tasks that match. This framework makes sure:

• Have-To keeps you meeting expectations.

• High-Energy helps you maximize flow.

• Low-Energy keeps you from stalling when you’re not at 100%.

Here are some examples from my own lists:

1. Have-To Tasks – the non-negotiables
These are essentials. Unless it’s a true emergency, they get done:

• Paying bills or sending invoices

• Urgent emails or client messages

• Scheduling or confirming appointments

• Meals, chores, or other self-care basics

• Checking in with your team or family

• Meeting hard deadlines

2. High-Energy Tasks – when you’re in the zone
When focus and momentum are high, lean into it:

• Tackling big projects

• Reports, presentations, or long-form writing

• Brainstorming or strategy mapping

• Batch-creating and scheduling content

• High-intensity workouts

• Leading meetings or giving presentations

3. Low-Energy Tasks – the gentle wins
Even on tired days, you can keep momentum:

• Reviewing your calendar or planning ahead

• Organizing files or emails

• Listening to podcasts, audiobooks, or training

• Light movement - stretching, walking

• Journaling or reflecting

• Quick replies to easy emails

• Simple meal prep with music on

• Breathing exercises or meditation

A Shift in Perspective

If your low-energy days start stacking up, check in with yourself: do you need more rest? A break? Are you inching toward burnout? For all of you high-performers out there - slower days are normal - and necessary. Give yourself permission to do what you can, then recharge.

Work with your energy. High-energy? Dive in. Ride the wave. Low-energy? Slow it down. Protect your mind. Protect your work. Protect yourself. Tomorrow, you’ll come back stronger.

So try it: keep your three lists handy. Productivity isn’t always about pedal to the metal. Sometimes it’s about steady, intentional progress. Adjust with your energy. Honor how you feel. And you’ll be surprised how much more you can accomplish.

You’ve got this.

Your Next Move

For Life & Personal Growth

1. What’s one “Have-To” task that, no matter what, you can’t skip each day?

2. How can you better honor your body’s signals instead of pushing past them?

3. When you’re low on energy, what activities refill your tank instead of draining it?

4. What activities could help you embrace slower days without guilt?

5. How would your personal life feel different if you stopped expecting yourself to always be “on”?

For Work & Business

1. Which tasks absolutely require your high-energy focus - and which don’t?

2. How could your team adopt the three-list system to manage workloads more realistically?

3. Where are you wasting energy by working against your natural flow?

4. How could you break down a major project into smaller, “bite-sized” wins?

5. What would happen if your workplace normalized ebb and flow instead of glorifying burnout?

   Let’s discuss together on the chat!

-J

Every year, just as summer starts to fade and the first chill hits the air, something stirs in the hearts (and taste buds) of millions: the return of pumpkin spice. It’s not just a flavor - it’s a cultural event and bona fide billion-dollar industry. One moment, we’re sipping iced lattes in tank tops, and the next, we’re wrapped in scarves, posting selfies in the leaves with that unmistakable Starbucks cup.

For me, the Pumpkin Spice Latte (PSL) brings back memories of my college days. Running late for class, per usual, I’d swing through Starbucks in my two-door hatchback. I’d shamelessly walk into class - messy bun, yoga pants tucked into UGGs (what a time to be alive!), carrying my PSL - and it was always worth it.

Now, fast forward a decade (ish) later, and I rarely have a PSL. I allow myself one or two each season - and I really, truly savor it now. It’s a special treat I enjoy with a loved one on the perfect fall day. Nostalgic, intentional, and fully appreciated.

Beyond the cinnamon-scented frenzy, there’s a deeper reason pumpkin spice keeps us coming back. And no, it’s not just nostalgia or the taste (though, yes, it is delicious). It’s because pumpkin spice is LIMITED. Scarcity makes it sweeter. You can’t get it in April. (You probably don’t even want it in April!) Its value is tied to its temporary nature - and that, strangely enough, might be its biggest lesson.

We live in an age of everything, all the time. Streaming. Scrolling. Ordering. Watching.

And yet, with infinite access comes a constant, low-grade FOMO - Fear of Missing Out. Ironically, the very abundance of choices makes us feel like we’re always missing something better, somewhere else.

Pumpkin Spice, in a commercial sense, cuts through that. It’s not trying to be available year-round. It shows up for a few fleeting months, unapologetically seasonal, and then disappears. It’s special because it ends. And in that, it reminds us: not everything should be endless. Not every opportunity needs to be open all the time.

What if we applied the PSL principle to our own lives?

Imagine treating seasons of life like pumpkin spice. Let the work grind have its time -but also let it end. Be fully present during a phase, knowing it won’t last. Embrace rest when it’s time to rest. When you’re with family, be with them - not checking emails under the table or texting someone else. Scarcity isn’t about restriction. It’s about focusing on the “right here, right now” and enjoying every minute of it.

Instead of going “all in” every day, design your life in seasons. Push harder in some months, rest and restore in others.

It’s okay to say, “I’m going to focus on school right now,” or “This fall, I’m slowing down,” or even, “I think I’ll train for a half-marathon this spring.”

So go ahead, order the drink. Embrace the cliché! And while you’re at it, consider how you might bring a little more pumpkin spice thinking into your day-to-day. Focused. Seasonal. Joyfully finite.

Because maybe the secret to living well isn’t having it all. Maybe growth comes from going all in for a season, fully committed to the mission at hand.

Maybe it’s knowing when it’s time to say, “Now is the season for this,” and letting that be enough.

Your Next Move

Personal:

• What “season” of life are you in right now - and what would it look like to fully embrace it instead of rushing to the next thing?

• Where could you intentionally add scarcity or boundaries in your habits, routines, or relationships to make the experience more meaningful?

• What’s one small ritual you could create this season that makes you slow down, savor the moment, and enjoy where you are?

Business:

• Which products or services could you make seasonal or limited-time to drive excitement and anticipation?

• Are there opportunities to extend your best ideas into new, limited-edition categories without diluting your brand?

• How could you create emotional seasonal connections with your customers that go beyond transactions?

• What “business seasons” could you design - periods for growth, reflection, innovation, or rest - that maximize creativity and output?

Let’s discuss together on the chat!

-J