Surprising Daily Habits That Could Be Adding to Your Anxiety

In today’s fast-paced world, anxiety has become an everyday companion for many. While we’re aware of the significant stressors like work deadlines or financial worries, it’s easy to overlook the small, seemingly harmless habits that could add to our stress levels. Recognizing these hidden triggers is essential for building a balanced, calm lifestyle. Here, we’ll explore a few of these daily habits that might fuel your anxiety and share how some simple adjustments can make a big difference.

Disclaimer: This article discusses general, everyday anxiety that may come from typical life stressors. If you experience persistent, overwhelming, or medically diagnosed anxiety, please consider consulting a healthcare provider for appropriate guidance and support.

The Morning Scroll: How Social Media Starts Your Day with Stress

I know it’s tempting to reach for your phone first thing in the morning to scroll through social media or catch up on the news, especially if you are like me and use your phone as your alarm. But while it might feel like a gentle way to wake up, it can kickstart a cycle of stress. Studies show that exposure to social media early in the day can lead to comparison, information overload, and even “doom-scrolling”—a habit linked to increased anxiety.

Instead of starting with your phone, begin your day with a screen-free routine. A few minutes of stretching, deep breathing, or enjoying a quiet cup of coffee can help you set a calm, positive tone for the day.

Personally, I am thankful to have my two dogs, who are attention hounds in the morning. Although I walk to the bathroom to brush my teeth with my phone, my focus is on them and getting my teeth brushed. I also have a morning routine of listening to the daily readings in the Hallow App. So, although I am on my phone, I am being productive with my spiritual practice.

The “Productivity Trap”: Overloading Your To-Do List

To-do lists are fantastic for staying organized, but there’s a fine line between planning and overwhelming yourself. When we overload our lists, we create pressure to achieve perfection, leading to stress when we inevitably fall short. This constant drive to cross off every task can fuel feelings of inadequacy and, yes, anxiety.

Instead, try limiting yourself to 3-5 critical tasks each day. This approach, known as “priority planning,” keeps you focused on what truly matters, reducing the pressure of an overloaded list and boosting both productivity and peace of mind.

My trick? I schedule everything on my calendar, and there’s only so much space, so I have no choice but to limit myself to 2 or 3 key tasks between client sessions. 

Caffeine as a Pick-Me-Up—and Anxiety Trigger

This is a hard one for me to include here because it is my ONLY guilty pleasure. However, I understand how, for some, this may be a stimulant that is not good for you. So, if you are one of those people, you should lay off the caffeine. I know it’s hard because caffeine is a go-to for many in our “always-on” culture, providing that quick boost to keep going. But caffeine stimulates the nervous system, raising heart rate and blood pressure, both of which mimic anxiety symptoms. For some, this can unintentionally amplify feelings of anxiety.

If that’s you, consider switching your second or third cup of coffee for herbal tea or water, especially in the afternoon. Green tea, with its mix of caffeine and the calming amino acid L-theanine, maybe a gentler alternative. Moderating caffeine intake can help maintain energy while keeping anxiety triggers in check.

Skipping Meals or Eating on the Go

Busy schedules make skipping meals or grabbing quick, sugary snacks easy. But erratic eating leads to blood sugar dips, making you feel irritable, anxious, and fatigued. Eating high-sugar foods also causes “sugar crashes” that exacerbate anxiety symptoms.

Prioritizing balanced meals with protein, healthy fats, and complex carbs can stabilize blood sugar and improve mood. Setting aside time to eat mindfully—even just 10 minutes—can keep your body and mind balanced. Minor adjustments like meal-prepping, carrying snacks, or ordering from a meal service (my productivity hack) can significantly impact your anxiety levels.

Before I go on, let me tell you about Jet Fuel Meals. My husband and I work from home, and earlier this year, we recognized that our schedules were not allowing meal prepping, so we decided to try out this meal delivery service after a neighbor raved to us about it. Let me just say it’s been four months, and we love it. It saved us time and money, and we no longer skip meals or snacks. Jet Fuel Meals is based in Florida, but you can locate a meal service near you if you are out of the state. 

“Always-On” Mentality: Skipping Breaks

With remote work and constant connectivity, many people need to be productive all day. But this “always-on” mentality often backfires, leading to mental fatigue, burnout, and increased anxiety. With breaks, our brains can experience much-needed rest, which makes handling stress easier.

Set a timer to take a 5-10 minute break each hour. Stretch, walk around the block, or practice mindfulness to recharge. These small mental breaks can reduce stress, allowing you to return to tasks more focused and refreshed. I love playing with my dogs during my breaks and taking a short walk during my lunch break.

Ignoring Sleep Needs: How Sleep Deprivation Impacts Anxiety

Now, this is a massive boundary for me. Sleep and mental health go hand in hand, yet many of us sacrifice sleep for extra work, screen time, or late-night distractions. Poor sleep lowers resilience, worsens mood, and impairs focus—all of which can heighten anxiety.

Prioritizing sleep is one of the simplest ways to reduce anxiety. Aim for 7-9 hours each night and consider a relaxing bedtime routine. I love my bedtime routine! Avoid screens at least an hour before bed to reduce blue light exposure (I can be better at this), which disrupts melatonin production and can impact sleep quality.

Here is my routine:

I start with a hot shower, go through my facial routine, and brush my teeth. I take one melatonin, put a moisturizer on my feet and a little balm on my lower back, and say my nighttime prayers. I then turn on my white noise machine, put on my silk satin bonnet if my hair is styled, and lastly, put on my Tempur-Pedic Sleep Mask and go to sleep. I love my routine! 

Awareness as Your First Step Toward Change

Being aware of these hidden anxiety triggers is your first step to a healthier, more balanced life. With minor adjustments to your habits, you can make space for calm, focus, and mental clarity in your day-to-day routine. These small changes add up, helping you feel more in control and less anxious.

My last go-to is Ashwagandha.. I am not a doctor, and I am not prescribing this to you, but this natural supplement has been life-changing for my husband and me. It helps balance energy levels, stress relief, and mood. Read about it and ask your healthcare professional if it’s okay for you to take it. 

Start Managing Your Anxiety with Be Productive Coaching

Ready to take the next step toward a balanced, fulfilling life? At Be Productive Coaching, we offer personalized guidance to help you recognize and reduce anxiety triggers, build healthier daily habits, and regain control over your well-being. Through compassionate, expert coaching, we’ll help you develop strategies that fit your unique lifestyle and goals.

Don’t let anxiety dictate your days—reach out today and start creating a foundation for lasting calm and resilience.

Work-Life Integration: Finding Harmony in a Busy World

In today’s fast-paced business environment, work-life integration has emerged as an essential strategy for individuals striving to harmonize their professional and personal lives. With the lines between work and home increasingly blurred—especially in the era of remote work—understanding how to create harmony in this busy world is vital.

Understanding Work-Life Integration

Work-life integration is a progressive approach that emphasizes blending personal and professional responsibilities instead of maintaining a strict separation. Unlike traditional work-life balance, which often suggests a zero-sum game where time spent on one side detracts from the other, work-life integration encourages both realms to coexist and even complement one another.

From my experience coaching professionals navigating this balance, work-life integration is less stressful than work-life balance. It’s important to understand that the goal isn’t achieving a “perfect balance” but instead creating a lifestyle that integrates the complexities of modern life in ways that resonate with your unique priorities. 

Key Concepts:

• Work-Life Integration: Merging professional and personal life → Achieving harmony in responsibilities → Enhancing overall satisfaction.
• Work-Life Flexibility: Adapting schedules to accommodate personal commitments → Reducing stress levels → Promoting well-being.

As professionals balance remote work, family obligations, and personal interests, work-life integration becomes helpful and necessary for overall satisfaction and well-being.

Benefits of Work-Life Integration for Productivity and Well-being

The advantages of adopting a work-life integration approach are substantial. Here are a few key benefits:

• Reduced Stress Levels: Removing rigid boundaries allows individuals to respond more fluidly to the demands of work and home, helping to lower stress.
• Increased Productivity: Flexible scheduling enables people to work during their peak hours, leading to a natural boost in productivity.
• Improved Job Satisfaction: Employees who feel supported in integrating their personal lives with professional roles report higher job satisfaction and loyalty.
• Enhanced Employee Retention: Organizations that foster work-life integration tend to see lower turnover rates, as employees appreciate the flexibility and genuine support for their well-being.

Embracing work-life integration doesn’t mean aiming for perfect balance—it means designing a sustainable lifestyle where work and life flow together naturally, minimizing stress and maximizing overall satisfaction.

Strategies for Achieving Work-Life Integration

Implementing practical strategies for work-life integration is essential for those seeking harmony in a busy world. Here are several actionable approaches:

• Set Clear Boundaries: While flexibility is key, establishing clear boundaries helps prevent burnout. Designate specific work and personal activities times to ensure each receives the attention it deserves.
• Utilize Flexible Work Arrangements: Encourage remote work or flexible hours where possible. This adaptability allows people to manage their time effectively, accommodating professional responsibilities alongside personal commitments.
• Prioritize Tasks: Effective time management is essential for achieving work-life integration. Tools like calendars or task managers can help prioritize tasks based on urgency and importance.
• Foster Open Communication: Creating an environment where employees feel comfortable discussing their needs fosters a supportive workplace. Open dialogue can help address challenges and reduce unnecessary stress.

These strategies naturally blend work and personal life, contributing to greater satisfaction, productivity, and a more harmonious day-to-day experience.

Cultivating a Supportive Work Environment

Creating a workplace culture that promotes work-life integration is crucial for long-term success. Here’s how organizations can foster this environment:

• Leadership Support: Leaders play a significant role in shaping workplace culture. When leaders prioritize well-being, they set examples like taking breaks or spending time with family that establish a precedent for others.
• Flexible Policies: Organizations can implement policies supporting various working styles, including options for remote work, flexible hours, or compressed workweeks.
• Encouraging Well-being Initiatives: Programs supporting mental and physical well-being, like wellness or Positive Intelligence practices, can create a culture that values and promotes holistic health.

When organizations prioritize work-life integration, they see the benefits in happier employees and improved organizational performance.

Real-life Work-Life Integration Success Stories

Learning from other organizations’ success with work-life integration can offer valuable insights:

• Case Study: Company A

Company A implemented flexible working arrangements during the pandemic, letting employees choose working hours based on peak productivity times. As a result, productivity rose by 25%, significantly improving employee morale.

• Case Study: Company B

Company B introduced wellness programs focusing on mental health, offering counseling services and stress management workshops. This initiative helped reduce burnout rates and improve job satisfaction.

These examples show that when organizations invest in work-life integration, they create value for employees and the organization.

Achieve Harmony in Work and Life: Start Your Journey with Be Productive Coaching

Navigating the complexities of modern life requires a thoughtful approach to integrating work and personal responsibilities. By embracing principles of work-life integration—setting boundaries, fostering flexibility, and learning from proven success stories—you can find harmony in your busy life.

At Be Productive Coaching, we empower individuals to discover their unique paths toward effective work-life integration. What does harmony look like for you? Contact us today to learn how we can support your journey to more outstanding balance, productivity, and satisfaction.

Become the Hero of Your Own Career: Lessons from Recent Blockbusters

Have you ever watched a movie and thought, “I wish I had that character’s confidence”? You’re not alone. These movie magic moments might be more valuable to your career than you’d think. Today’s evolving workplace is about resilience, innovation, and adaptation—the qualities we admire in our favorite cinematic heroes.

Why Movie Characters Resonate So Deeply

Who has yet to want Tony Stark’s vision or Wonder Woman’s presence? Sure, movies are fiction, but these characters’ qualities are worth emulating in real life. Studies show we’re 65% more likely to retain career lessons when they come wrapped in a story. Think about it: are you more likely to remember a PowerPoint on leadership principles or a gripping story where a character conquers complex challenges?

Movies hit a sweet spot by combining visuals with emotions. When engrossed in a character’s journey, you experience their decisions and learn from the outcome. This connection lasts longer and resonates more than traditional learning methods.

Take Miranda Priestly in The Devil Wears Prada—watching her navigate high-stakes workplace dynamics teaches us as much about professional boundaries and expectations as any management seminar could. Movies help us internalize these lessons in a way that sticks.

Identifying Your Career Archetype Through Modern Characters

Have you ever wondered why certain movie characters resonate so deeply with you? It might be because they represent a version of your professional archetype, tapping into qualities you aspire to embody or already possess. These archetypes reveal your strengths, values, and even areas for growth.

As a child, I was always drawn to Wonder Woman. There was something magnetic about her courage, her compassion, and her commitment to justice that inspired me. And as I reflect on my own journey today, I realize that my purpose, values, and the work I do through Be Productive Coaching align strongly with Wonder Woman’s archetype.

Wonder Woman exemplifies the Purpose-Driven Leader—a leader who serves with compassion and whose decisions are guided by deeply held values. She shows us that leadership isn’t about personal glory; it’s about using our strengths to elevate and protect others. Here are some of the core qualities Wonder Woman brings to her role that align with this archetype:

Empathy and Strength: She blends courage and compassion, a hallmark of leaders who inspire loyalty and trust. True strength comes from balancing power with empathy, showing us that connection with others drives meaningful leadership.

Courage in Adversity: Wonder Woman faces challenges with bravery, reminding us that resilience is essential in leadership. She teaches us to challenge norms and make courageous choices even when the path isn’t easy.

Empowerment of Others: Finally, her purpose-driven approach isn’t only about leading from the front. Wonder Woman inspires others to see their potential, empowering them to stand up for their beliefs and goals. Her leadership is unifying, and she shows us that success lies in fostering a supportive, empowered community.

As I guide my clients, Wonder Woman’s influence reminds me that true leadership means staying true to our values, inspiring collective growth, and making choices that impact people’s lives positively. Her character is a great reminder that when we lead with purpose, we create lasting change that goes beyond individual success.

Here are just a few other examples:

The Innovation Pioneer—think Tony Stark. Pioneers see potential, whereas others see dead ends. These professionals don’t just dream; they make things happen, turning ideas into reality. Stark’s evolution from weapons designer to clean-energy innovator shows that true impact doesn’t come just from fresh ideas but from the courage to reinvent.

The Team Catalyst—like Black Panther’s T’Challa, they know leadership isn’t about power but about empowering others. Their talent lies in uniting diverse perspectives, showing us that success depends on team strength rather than solo brilliance.

The Strategic Adapter—Hermione Granger, for instance. These pros thrive on solving complex puzzles and are incredibly resilient under pressure. Her adaptability shows us that quick thinking and resourcefulness are often more valuable than pure talent.

What Unlikely Heroes Can Teach Us About Leadership

In Ratatouille, a rat becomes Paris’s top chef. This isn’t just a cute story; it’s a lesson in adaptive leadership. Remy doesn’t try to be someone he’s not—he finds unique ways to demonstrate his value. Adaptive leadership is about applying your strengths creatively, not conforming to the norm.

Transformational moments in our careers don’t always arrive with fanfare. In The Intern, Robert De Niro’s character bridges generational gaps with his perspective, reminding us that growth can come from blending wisdom with openness to new ideas.

Bringing the Modern Workplace to the Big Screen

Blockbusters are surprisingly insightful about today’s work environment. The Social Network captures the intense pace and creative demands of startup culture, while The Intern delves into the nuances of a multi-generational workplace. These films highlight that navigating the modern workplace isn’t just about using tech effectively—it’s about understanding how it changes human dynamics. They also address work-life integration, challenging us to find meaning beyond success and helping us define healthy boundaries.

Become the Main Character in Your Career Story

Ready to be the hero of your career? Start by defining your character arc. Where are you now? Where do you want to go? Identify obstacles, and remember: though you may not save the world, you strive to create a life and career that resonate with your values and goals.

Your story needs a supporting cast, too. Every hero has a trusted mentor. Who in your life can guide you, just as Nick Fury does for the Avengers? Seek out mentors who can offer perspective and build a support system.

Finally, document your journey. Every lesson learned and success achieved are chapters in your career story—one that you’ll look back on with pride.

The Future Workplace: Tomorrow’s Heroes in Today’s Movies

Today’s blockbuster heroes give us a glimpse into the future of work. They’re tech-savvy, global-minded, and human-centered. Success in the future will mean balancing digital expertise with emotional intelligence, just as these heroes do. They show us that career sustainability isn’t about resisting change but embracing it while staying true to our values.

Uncover Your Career Hero with Be Productive Coaching

At Be Productive Coaching, we believe every professional can be the hero of their career. Like Q for James Bond, we provide the tools and insights to turn movie-inspired lessons into real-world success. 

Want to start your own blockbuster journey? Contact us to learn how we can help you craft the next chapter of your professional story.

She chose me! A Journey of Faith and Divine Encounters

Today, I celebrate a very special anniversary and have decided to commemorate it with this short blog post. Eight years ago, on September 4, 2016, I was in Cartagena, Colombia, celebrating my good friend’s 40th birthday. On that same day, Mother Teresa was canonized by the Catholic Church and officially recognized as a saint, taking the title “Saint Teresa of Calcutta.”

This year, September 5, 2024, marks the 27th anniversary of her passing and is also her feast day. Reflecting on this, I am reminded of the profound impact she has had on my life and spiritual journey.

In 2013, I got divorced to make space for my soulmate. We found each other again at a Costco gas station, and I knew immediately that it was God who brought us back together. I wanted to spend the rest of my life with him. We started dating immediately, and one of the first questions he asked was whether I would ever marry again. I told him I would—I liked marriage but had just been married to the wrong person. However, I emphasized that the next time I got married, it would be through the church. A few months later, he asked if it had to be the Catholic Church. I told him I didn’t think so; I just wanted our marriage to be blessed. At that time, I was just beginning to return to my faith and the church.

In 2015, I was invited to a retreat by my friend’s sister, Nina. Although I had never been to a retreat before, I was intrigued because she was the third person to invite me. Without knowing why, I needed to go, I said “yes” and attended the retreat. In the words of Mother Teresa’s famous poem, “Do It Anyway,” I went anyway. During the retreat, the only question on my mind was about my future with my soulmate. I received my answer that weekend and knew that moving forward was what God wanted us to do. A few months later, I learned that the same retreat was being held for men, so I invited my soulmate to attend. According to him, he went just to make me happy, which it did. He came home from the retreat with the same fire for the Lord that I had. A few months later, he asked how he could receive Communion and convert to the Catholic faith. I want to emphasize that I never asked him to do this; it was a desire God placed in his heart. I explained that he would need to take classes and suggested we take them together since I still needed to receive the sacrament of Confirmation. I also mentioned that perhaps we should look into marriage prep classes to see if we were really ready for this step. Although we weren’t engaged yet, we lived together, and I just knew we were heading in that direction. We spoke with our pastor and enrolled in RCIA classes and marriage prep.

In 2016, as part of my preparation for Confirmation, I was asked to choose a Confirmation Saint. Although I grew up Catholic, my family didn’t speak much about the saints, so I wasn’t familiar with them. My pastor suggested I research them. One night, while browsing Netflix, I came across “The Letters,” a biographical drama released on December 4, 2015, that explores Mother Teresa’s life through her personal letters, focusing on her inner struggles and unwavering commitment to her mission. I knew of Mother Teresa, but I didn’t know much about her, so I decided to watch the film. Afterward, I remember thinking, “If only I could embody her love and commitment, I would love to be more like her.”

During our girls’ trip to Cartagena, my friend arranged for us to visit the Totumo Mud Volcano. While we were inside the volcano, I turned to chat with one of the women traveling with us, and suddenly, as I looked at her, I saw Mother Teresa. I blinked, trying to make sense of what I had just seen. The woman noticed and asked if I was okay. Hesitating, I told her that I had just had a strange vision of Mother Teresa. She looked surprised and said, “Really? Wow, I share her birthday, August 26.” I could hardly believe it. I had experienced so many “Godincidences” since beginning my journey back to faith that I was in awe and couldn’t stop sharing them with this woman. So much so that after dinner, our friend who was celebrating her birthday pulled me aside to tell me that her friend was an atheist. I laughed and said, “Well, apparently she’s enjoying my stories and hasn’t stopped me. Maybe there’s something she needs to hear?”

The following Sunday, back in Miami, we attended Mass at our home church,  St. Martha’s. After Mass, the announcements invited us to visit the gift shop for leftover Mother Teresa items from the previous week. I was curious and went to the gift shop, where they had Mother Teresa prayer cards, rosaries, and other gifts. I asked the volunteer why they had these items, and she explained, “They were left over from last week.” When I asked why, she said, “Weren’t you here? Last week was when Mother Teresa was canonized.”

That Sunday, I had missed Mass because of my girls’ trip. (Note that I don’t miss a Sunday now, even when traveling, but in 2016, I wasn’t where I am today.) The love I have for the Lord and my faith is so much greater now. Although I didn’t attend Mass that Sunday, Mother Teresa came to me, and that was the moment I knew who my Confirmation Saint would be. She chose me!

I purchased a gift for each of the women on that trip and mailed it to them with a brief overview of this story, thanking them for sharing that moment with me. Today, as we approach September 5, 2024—the 27th anniversary of Saint Teresa of Calcutta’s passing and her feast day—I remember that day inside the volcano with a smile and thank her for choosing me and for walking this journey of life with me.

Saint Teresa of Calcutta, pray for us!

🚀 Empowering Senior Professionals & Teams for Success 🚀About Vimari & Be Productive Coaching:

Vimari Roman, a Professional Certified Coach, serves as a catalyst for professional transformation, guiding individuals toward peak performance and fulfillment. With over two decades of experience in the Hospitality and MICE industries, including roles at Sonesta, LXR Luxury Resorts, Hilton Hotels, and Accor, Vimari transitioned into coaching driven by her passion for leadership empowerment.

Drawing on her extensive background in career strategies, leadership, and human behavior, she excels in helping professionals uncover their purpose and achieve career satisfaction. With over 25 years of leadership experience, Vimari has mentored and coached thousands of high-performing professionals across diverse industries, nurturing their unique abilities and fortifying their mental resilience, leading to peak performance, fulfillment, and growth.

Vimari is also certified as a Leadership and Positive Intelligence™ Coach. She is a sought-after speaker on topics such as Mental Fitness, Personal Branding, Purpose, and Career Strategies and Transitions. In 2019, LinkedIn recognized Vimari as a LinkedIn Career Expert. Additionally, she serves on the Board of the South Florida International Coaching Federation (ICF) Chapter and as faculty at 50/50 Women on Board, teaching the Personal Brand Workshop. Moreover, Vimari is an adjunct faculty at FAU, where she teaches the Certificate in Event Management program.

Know someone who could benefit from working with a coach specializing in executive & leadership coaching, career strategies, professional branding, positive intelligence, and mental fitness? Personal Introductions are the lifeblood of solopreneurship! www.beproductivecoaching.com