GOOD MOOD CIRCLE

You’ve set your goals. You’ve cleared some mental roadblocks. But what happens when the initial excitement fades and you’re left staring at your to-do list, feeling totally… stuck?

Welcome to the Zone of Resistance — that frustrating space where progress stalls and your energy vanishes. We’ve all been there. The good news? You don’t have to stay there.

Motivation isn’t a magical feeling that appears out of nowhere. It’s something you cultivate — and it starts with reconnecting to your “why.”

1. Know Your WHY

When you feel like giving up, your “why” is what pulls you forward.

Ask yourself:
👉 Why do I want this?
👉 What would achieving this actually mean to me?

Go deep. It’s not just “I want to get fit” — maybe it’s “I want to feel strong, energized, and proud of my body.” That’s the kind of motivation that sticks, especially on the hard days.

Write it down. Post it somewhere you’ll see often. Let it be your anchor.

2. Make It Bite-Sized

Big dreams are beautiful — but they can also feel paralyzing if you don’t break them down.

Instead of “write a book,” think:
📝 Outline three chapters this week.
📝 Write 500 words a day.
📝 Research for 30 minutes on Sunday.

Smaller steps mean more wins — and every little win is fuel for your fire.

3. Choose Your Circle Wisely

Motivation is contagious. So is negativity.

Surround yourself with people who believe in you — even when you’re doubting yourself. Whether it’s a friend, coach, partner, or online community, seek out voices that lift you up, not weigh you down.

Let go of the energy drainers. Protect your vibe.

4. Picture the Finish Line

Your brain doesn’t always know the difference between what’s imagined and what’s real — so put it to work.

✨ Close your eyes and see yourself achieving your goal.
✨ Feel what success will look like, sound like, feel like.
✨ Picture the confidence, the joy, the freedom.

That emotional connection gives your brain a reason to keep going.

5. Celebrate the Small Stuff

Progress isn’t just about the big wins — it’s the little ones, too.

Finished a workout? Nailed that scary email? Chose water over soda? Celebrate it.

You don’t need confetti (although hey, if that’s your thing — go for it). Just take a moment to feel proud. It reinforces progress and reminds your brain: this matters.

Remember it's OK to not feel OK sometimes.

You won’t feel on fire every single day — and that’s normal. Motivation isn’t a mood; it’s a practice. One that requires check-ins, compassion, and sometimes, a reset.

So when the Zone of Resistance creeps back in, go back to your roots:

Revisit your why
Refresh your goals
Reconnect to your vision

And most importantly, keep going — even if it’s just one small step at a time.

Motivation is something you build, not something you wait for. And the more you nurture it — with purpose, action, and support — the more unstoppable you become.

You’ve got this. Let’s keep going! Learn more about Good Mood Circle here.

Written by Jin How

You roll out of bed, glance in the mirror — and there it is. Puffy eyes. Bloated fingers. A face that looks just a little more tired than it feels. Sound familiar?

Morning water retention is one of those subtle yet frustrating things that can mess with your confidence before the day even starts. But here’s the good news: your body isn’t betraying you. It’s just trying to communicate. And when we learn to listen, we can respond with care, not criticism.

Let’s break down why you might be waking up feeling a little swollen — and what you can do about it.

1. You’re (Probably) Not Drinking Enough Water

It might sound counterintuitive, but dehydration is one of the most common reasons for water retention. When your body isn’t getting enough water, it holds on to whatever it has — especially overnight when you're not actively hydrating.

💡 Try this: Start your day with a tall glass of water before coffee. And make hydration a steady habit throughout your day — not just something you remember before bed.

2. You Had a Salty Late-Night Snack

Pizza, ramen, chips, takeout… they’re delicious, but they’re also sodium bombs. Excess salt causes your body to retain water to balance things out, and that extra fluid likes to show up on your face (and hands, and ankles) the next morning.

💡 Try this: Aim to keep high-sodium foods earlier in the day, and balance them with potassium-rich choices like bananas, leafy greens, or sweet potatoes.

3. Your Hormones Are in the Driver’s Seat

If you notice water retention fluctuating with your cycle, you're not imagining it. Shifting estrogen and progesterone levels can affect how your body stores fluid, particularly in the days leading up to your period.

💡 Try this: Support your body with plenty of hydration, gentle movement, and magnesium-rich foods like dark chocolate, almonds, or spinach.

4. You Didn’t Move Much Yesterday

Let’s be real — some days are made for the couch. But when we’re not moving, circulation slows, and fluid has a harder time moving through the body efficiently. That can lead to pooling, especially in your hands, feet, and face by morning.

💡 Try this: Even light movement like stretching, a walk, or a few yoga poses before bed can make a difference. Think of it as giving your body a head start on circulation.

5. You Had a Little Too Much to Drink

Alcohol is a diuretic, meaning it makes you lose fluids — but it also messes with your electrolytes and causes your body to hold on to water in all the wrong ways. That post-wine-night puff? Totally normal.

💡 Try this: Match each alcoholic drink with a glass of water, and wind down your evening with something rehydrating (hello, coconut water or herbal tea).

6. You Slept in a Way That Affects Circulation

Believe it or not, your sleep position can influence how fluid settles in your body overnight. Lying flat for hours or curling up in certain positions can cause pooling — especially around the face.

💡 Try this: Try sleeping with your head slightly elevated and avoid sleeping on your stomach if puffiness is a problem.

Listen to Your Body, Don’t Fight It

Water retention in the morning isn’t a sign that something is “wrong” — it’s your body’s way of sending a message. And instead of getting frustrated or grabbing the nearest concealer, take it as a cue to check in. Have you been hydrating? Eating well? Moving your body? Getting rest?

Small shifts in your habits can create big results. So next time you wake up feeling puffy, don’t panic. Just pause. Breathe. And know that your body is doing its best to keep you balanced — one sip, one stretch, one smart choice at a time.

You’ve got this. Puffy face and all.

Are you curious about how all of this affects your mood? Learn more about Good Mood Circle here.

Written by Jin How

Let’s face it: updating your resume isn’t exactly a bucket list activity. But in today’s ultra-competitive job market where a single role might attract hundreds of eager applicants, your resume isn’t just a formality. It’s your story. And more importantly, it’s your spotlight moment.

In over half a decade I spent doing project management and hiring talent for outsourcing companies, I reviewed more than 1,000 resumes in the process. I can tell you this: most people undersell themselves. The result? They blend in when they should be standing out.

Ready to change that? Here are three common resume mistakes I see all the time and how to fix them in a way that actually makes you feel good about what you’ve accomplished.

1. Listing Job Duties Without Telling Your Story

It’s tempting to copy and paste your responsibilities into each section. You were a manager, you managed people. You were a writer, you wrote things. The problem? Everyone else applying did too.

💡The Feel-Good Fix: Celebrate Your Impact

Instead of just saying what you did, talk about what changed because you were there. Did you grow a team? Boost engagement? Launch a project that turned heads?

If you’re stuck, here are a few reflection prompts to guide you:

What were you proud of in this role?
How did your boss or coworkers recognize your efforts?
When did you feel most energized or successful?

Here’s how to turn that into a compelling bullet point:

“Led a cross-functional campaign that improved customer retention by 20%, praised by leadership as a best-in-class initiative.”

Not every win needs numbers — you can also showcase soft skills and influence:

“Known for fostering an inclusive, high-energy team culture; selected to mentor new hires across departments.”

You’ve made an impact. Now’s the time to own it.

2. Using the Same Resume for Every Job

Years ago, I was hiring for a Director of SEO Content. The very first bullet in the job description asked for “significant SEO experience.” But I got dozens of resumes that didn’t mention SEO even once. No matter how talented they were, I couldn’t guess their qualifications — and I didn’t have time to find out.

💡 The Feel-Good Fix: Align with the Role (Without Losing Yourself)

Your resume doesn’t have to be reinvented every time — just refocused. Start by reading the job description with a highlighter in hand. What skills or tools are mentioned again and again? Do you have them? Great — say so, clearly and confidently.

A few ideas to make this easier:

Keep 2–3 core versions of your resume for different role types (like marketing vs. project management).
Use tools like ChatGPT or AI resume editors to tweak language quickly.
Think of it like dressing for an occasion — same you, different outfit.

3. Overpacking the Pages

Your resume shouldn’t read like a novel. I once saw someone use four pages to describe four years of work. It felt like a diary — not a career snapshot.

💡 The Feel-Good Fix: Prioritize What Feels Powerful

Here’s a liberating truth: you don’t have to include everything. Focus on the roles and achievements from the past 5–10 years that light you up and align with where you’re headed. If you’ve been working for over a decade, it’s totally okay to let early jobs fade into the background (or off the page entirely).

Aim for:

1 page if you’re early in your career (less than 5 years of experience).
2 pages max if you’re mid-to-senior level.

And remember: your resume isn’t a historical record. It’s a highlight reel. Show us your greatest hits.

You’re More Than a List of Jobs

Updating your resume doesn’t have to feel like a chore — it can be a moment to reconnect with your own journey. The moments you were proud, the teams you lifted, the goals you crushed.

You’re not just looking for a job. You’re telling a story about your growth, your strengths, and the kind of impact only you can make.

And that? That’s worth feeling good about.

Written by Jin How

Tim Spector swapped cereal for kefir, and his gut has never been happier. Here’s how you can do the same—with zero fuss and a whole lot of flavor.

If you're looking to give your mornings a healthy, happy upgrade, take a page from Professor Tim Spector’s breakfast playbook. The renowned epidemiologist, gut health researcher, and co-founder of the ZOE nutrition project has made one simple shift that transformed his energy and digestion: a microbiome-friendly breakfast.

“I used to have orange juice, low-fat milk, and granola,” Spector shared in a recent interview with Business Insider. “But now I realize that's a pretty terrible breakfast.”

His current go-to? A delicious, creamy bowl of full-fat Greek yogurt mixed with kefir—a fermented drink that’s packed with live microbes. On top, he adds:

A mix of fresh or frozen berries
A generous sprinkle of nuts and seeds
A spoonful from his homemade “diversity jar”—a rotating blend of dried fruit, grains, and other plant-based goodies

“It changes every day,” he says. “It's really tasty, and I find I don’t get hungry before lunch.”

💡Why It Works: Diversity + Fermentation = Happy Gut

Spector’s not just making breakfast—he’s feeding his gut microbiome. And diversity is the secret ingredient. By mixing in lots of different plants, fibers, and fermented foods, he gives his gut bacteria the variety they need to thrive.

“Kefir is the best of the fermented drinks,” he says. “It’s got many more microbes than things like yogurt.”

He also avoids common breakfast staples like boxed cereals, toast, and orange juice, which he says are often ultraprocessed and lacking in real nutritional value—even if they seem healthy on the surface.

Simple Swaps, Big Payoff

The best part? You don’t need to overhaul your entire diet to start feeling better. Just one upgraded breakfast can make a difference.

Try starting your day with:

A base of unsweetened yogurt or kefir
Your favorite berries
A mix of nuts, seeds, or grains (the less processed, the better)
A little dried fruit or oats for sweetness and texture

And if you’re feeling adventurous, build your own “diversity jar” like Spector’s—just toss together small amounts of different dried ingredients you have on hand and scoop a little into your bowl each morning.

Your Morning, Reimagined

Whether you’re chasing better gut health or just want a more satisfying start to the day, Spector’s breakfast blueprint is a great place to begin. It’s easy, nourishing, and—best of all—actually delicious.

So tomorrow morning, skip the cereal aisle and build a bowl your body (and your microbes) will love.

Are you curious about how your gut health affects your mood? Learn more about Good Mood Circle here.

Written by Jin How

CONNECTION

CONNECTION

RADIANCE

RADIANCE

CAREER

CAREER

MENTAL HEALTH

MENTAL HEALTH

SELF LOVE

SELF ♥

MOVEMENT

MOVEMENT

NUTRITION

NUTRITION

MINDFULNESS

MINDFULNESS

1. Know Your WHY

2. Make It Bite-Sized

3. Choose Your Circle Wisely

4. Picture the Finish Line

5. Celebrate the Small Stuff

1. You’re (Probably) Not Drinking Enough Water

2. You Had a Salty Late-Night Snack

3. Your Hormones Are in the Driver’s Seat

4. You Didn’t Move Much Yesterday

5. You Had a Little Too Much to Drink

6. You Slept in a Way That Affects Circulation

Listen to Your Body, Don’t Fight It

1. Listing Job Duties Without Telling Your Story

2. Using the Same Resume for Every Job

3. Overpacking the Pages

You’re More Than a List of Jobs

💡Why It Works: Diversity + Fermentation = Happy Gut

Simple Swaps, Big Payoff

Your Morning, Reimagined

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