
✅ Today’s Checklist:
- 3 Techniques to transform your listening game
- Thania’s tips for finding a therapist in 2025
- Recipe of the Week: Tandoori Scallops
🤔 Trivia: January is named after which Roman god, known for his two faces? Find out.
QUICK LINKS
🥗 The ultimate meal prep guide.
🎉 Chinese New Year begins Jan 29th—what you need to know to celebrate.
💼 How to be assertive at work without stepping on toes.
💰 Maxed out your 401(k)? Discover where to invest next to grow your savings.
COMMUNICATION
3 Techniques to Transform Your Listening Game
We’ve all been there—nodding along while someone talks, but secretly thinking about lunch or how to respond. The truth is, listening isn’t just hearing; it’s about making the speaker feel understood and valued. Enter active listening, the not-so-secret weapon that can transform relationships, boost collaboration, and make you a communication rockstar.
Research shows that our brains are wired to seek connection. Paraphrasing and emotional reflection not only validate the speaker but also activate brain regions associated with empathy and understanding. This builds stronger relationships, whether at work or at home.
Here are 3 active listening techniques you can use today:
- Paraphrase for clarity. Imagine this: Your manager shares feedback on your recent presentation and says, “I think the content was solid, but it didn’t fully address the client’s concerns.” Instead of nodding vaguely, respond with, “So, you’re saying I should focus more on aligning the content with the client’s specific priorities, right?” This shows you’re listening and invites further clarification if needed. Bonus: It helps you avoid misunderstandings while demonstrating accountability.
- Reflect the feels. A teammate says, “I’m swamped. I’ve got three deadlines this week, and I don’t know how I’ll manage.” Instead of jumping in with solutions, respond with, “It sounds like you’re feeling overwhelmed. That’s a lot to juggle.” This simple acknowledgment helps them feel heard and understood, which can be especially effective during tense or stressful moments. You’re not just listening—you’re validating their experience.
- Take a pause. Silence isn’t awkward—it’s a power move. Pausing for a few seconds after someone speaks creates space for deeper sharing. Picture this: You’re in a brainstorming session, and someone throws out an idea that’s met with silence. Instead of rushing to fill the gap, let the silence sit for a few beats. This gives others time to reflect and jump in naturally. Alternatively, when someone shares something personal—like a struggle with a project—pausing before responding shows you’re processing their words fully rather than offering a knee-jerk reaction.
🏆 Challenge of the Week: Pick one of these techniques and commit to using it this week. Whether it’s paraphrasing during a tricky meeting or pausing to let a friend open up, watch how your interactions evolve. You might just become the person everyone really wants to talk to.
LEADERSHIP TRAINING
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THERAPY
Why January Is the Perfect Month to Start Therapy
I’ve done therapy a few times in my life—both individually and as a couple. But for one reason or another, whether it was scheduling conflicts or just not finding the right fit, I stopped going. If you’ve been considering starting or restarting therapy, let me tell you: January is the perfect time to begin.
Why? For one, your health benefits have just reset, and the sooner you start, the more value you can squeeze out of your insurance before the year’s end. Plus, there’s something about the fresh start of a new year that feels like a natural time to prioritize your mental health.
This year, I’m on a mission to find a new therapist to “date” for the long term. If you’re thinking the same, here’s a crash course on getting started.
Therapy doesn’t have to break the bank. Here are some cost-effective ways to get started:
Affordable Therapy Options
- Therapy Companies: Platforms like SonderMind, Grow Therapy, Alma, and Rula accept insurance, offer both online and in-person sessions, and aim to stay budget-friendly.
- Sliding Scale Clinics: Many therapists offer sliding-scale fees based on income. Don’t hesitate to ask your chosen therapist if they provide this option—most do!
- University Programs: Local universities often have graduate training clinics where therapy sessions can cost as little as $1. These student therapists are closely supervised by experienced professionals.
- BetterHelp: While it wasn’t the right fit for me, BetterHelp offers text and video therapy that could work well for those who value flexibility.
- Nonprofits: Organizations like the Lotus Therapy Fund, Loveland Therapy Fund, BIPOC Therapy Fund, and National Queer & Trans Therapists of Color Network provide financial assistance and culturally competent care to specific communities.
Exploring Therapy Modalities
Finding the right type of therapy is just as important as finding the right therapist. There are several modalities to choose from:
- Cognitive Behavioral Therapy (CBT): Focuses on identifying and changing negative thought patterns.
- Eye Movement Desensitization and Reprocessing (EMDR): Used for trauma processing through guided eye movements.
- Somatic Therapy: Combines physical movement, massage, and breathwork to release tension stored in the body.
- Psychodynamic Therapy: Delves into past experiences and unconscious patterns to foster self-awareness.
- Dialectical Behavior Therapy (DBT): Emphasizes mindfulness and emotional regulation.
- Solution-Focused Therapy: Concentrates on achieving specific goals in a short time frame.
Finding the Right Fit
Finding the right therapist can feel a bit like dating—you want to make sure the vibe is right. Here’s how to approach it:
- Use Search Tools: Platforms like ZenCare and Psychology Today make it easy to filter therapists by specialty, insurance, and more.
- Ask Your Network: Don’t underestimate the power of a friend’s recommendation.
- Ask the Right Questions: When meeting a potential therapist, try these:
- “What kind of therapy do you specialize in?”
- “What I’m looking for is…”
- “What makes you unique as a therapist?”
- “What happens if I don’t like your approach?”
Setting Therapy Goals
You don’t need to have everything figured out before starting therapy, but it helps to think about what you’d like to achieve:
- Go In with an Open Mind: Therapy can be a place to explore, not just solve problems.
- Have a Game Plan: Whether it’s improving relationships, managing stress, or simply having a space to “be,” clarity helps.
- Know It’s Okay to Take Breaks: Sometimes, you might feel “done” with therapy, and that’s okay. You can always return when you need it.
Personally, I’m using one of those therapy platforms to find 3–5 therapists I think might vibe with me. I’ll check that they’re in-network, set up a few 15-minute consultations, and maybe even try one session with two therapists to see who’s the best fit. One thing I’m doing differently this time: I won’t let loyalty keep me with a therapist who isn’t helping me grow.
If you’ve been on the fence, January 2025 is the perfect month to prioritize your mental health. Happy therapy-ing!
Thania (TA Content Mgr)
TOOL TIME
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These tools give you the clarity and control to excel. Choose the one that fits your needs and start managing smarter today.
STAFF PICKS
Stuff We’re Loving This Week
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JUST FOR FUN
SPILL THE TEA
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