Emotional intelligence isn’t something you develop overnight—it’s a lifelong practice. But with small, consistent steps, you can become more in tune with yourself, navigate challenges with more ease, and build stronger, more meaningful relationships.

If you’re ready to start this journey, take a deep breath and begin with Day 1. You might be surprised at how much can change in just 30 days.

Coming back from vacation can feel like an emotional crash. One moment, you're soaking in new experiences, and the next, you're faced with unpacking, emails, and the familiar routine you momentarily left behind. It’s normal to feel a bit melancholic as you settle back in, but with a little intention, you can soften the transition. Using the DOSE method—Dopamine, Oxytocin, Serotonin, and Endorphins—you can reset without feeling like all the joy of your trip has suddenly vanished.

Saying no doesn’t make us selfish. It makes us intentional. It allows us to set aside the expectations others place on us and be more true to ourselves. And honestly? If someone only values you when you say yes, then your relationship with them was never built on respect in the first place.

Rest and renewal don’t require a passport or plane ticket; sometimes, they’re just about stepping outside of your routine in an intentional way.

Life doesn’t slow down just because we need a break. The responsibilities, deadlines, and expectations keep rolling in, and it’s easy to get caught in the cycle of doing everything for everyone else while forgetting to take care of ourselves. But I’ve learned (sometimes the hard way) that you can’t water a garden from an empty watering can.

Think of yourself as that watering can. Your relationships, passions, hobbies, and successes—they’re the flowers, fruits, and vegetables in your garden. If you don’t take the time to refill, everything starts to wither. So, this year, I’m making a conscious effort to maintain my wellness first, so I have enough to give to the people and things I love.