How much are you contributing to your 401k and why?

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Introduction In today’s health-conscious world, more people than ever are making wellness a priority. But despite their best efforts, many still feel tired, stressed, or stuck in a cycle of low energy and chronic health issues. Why? Because small but common wellness mistakes often go unnoticed—and they can undo all your hard work. From skipping meals to misusing supplements and following outdated fitness advice, these missteps are more common than you think. But here’s the good news: with a few mindful shifts, you can fix them and unlock vibrant energy, better focus, and long-term health. In this article, we’ll reveal the top 10 wellness mistakes people make and share practical, science-backed solutions to help you thrive. 1. Skipping Breakfast or Choosing the Wrong One The Mistake: Skipping breakfast or grabbing a sugary snack sets you up for blood sugar crashes, cravings, and poor concentration. The Fix: · Choose a high-protein breakfast with healthy fats (like eggs, Greek yogurt, or avocado toast). · Avoid processed carbs and sugary cereals. · If you're practicing intermittent fasting, make sure your first meal is balanced and nutrient-dense. Science Backs It Up: A high-protein breakfast helps reduce hunger later in the day and supports better blood sugar control (American Journal of Clinical Nutrition). 2. Relying on Supplements Instead of Real Food The Mistake: Overusing supplements and powders while neglecting colorful, whole foods full of nutrients. The Fix: · Eat a variety of fruits and vegetables daily. · Use supplements only to fill specific gaps (e.g., Vitamin D, iron). · Prioritize gut-friendly foods like yogurt, kefir, and kimchi. Why It Matters: Whole foods offer fiber, antioxidants, and synergy that supplements can’t replicate (Journal of the American College of Nutrition). 3. Chronic Dehydration (Confusing Thirst for Hunger) The Mistake: Not drinking enough water throughout the day leads to fatigue, irritability, and even false hunger signals. The Fix: · Drink at least half your body weight (in pounds) in ounces of water daily. · Start your morning with warm lemon water to support digestion. · Flavor your water naturally with fruit or herbs to make it more enjoyable. Study Shows: Even mild dehydration negatively affects mood and cognitive function (British Journal of Nutrition). 4. Poor Sleep Habits But Expecting High Energy The Mistake: Cutting sleep short and relying on caffeine instead—while ignoring the importance of rest for recovery and hormone balance. The Fix: · Go to bed and wake up at consistent times. · Avoid screens for an hour before bed. · Keep your bedroom cool, dark, and quiet. ? Fun Fact: Just one night of poor sleep can increase cravings and slow metabolism (Sleep Journal). 5. Sticking to the Same Workout Routine The Mistake: Repeating the same exercises week after week leads to physical plateaus and mental burnout. The Fix: · Mix up your routine with strength, cardio, and flexibility training. · Increase weights or reps over time to avoid plateaus. · Add in short, high-intensity workouts (HIIT) to boost metabolism. Research Says: Switching up your workouts every 6–8 weeks keeps your body adapting and improving (Journal of Sports Sciences). 6. Neglecting Stress Management The Mistake: Eating clean and working out, but not managing stress—which silently affects hormones, mood, and even weight. The Fix: · Practice mindfulness, deep breathing, or meditation daily. · Use natural adaptogens like ashwagandha and rhodiola to support stress response. · Prioritize joy—spend time in nature, read, or listen to calming music. Reality Check: Chronic stress spikes cortisol and contributes to belly fat (Psychoneuroendocrinology). 7. Falling for Extreme Diets or Fads The Mistake: Jumping from keto to juice cleanses to low-fat diets without considering long-term sustainability. The Fix: · Focus on balanced, whole-food meals with protein, fiber, and good fats. · Avoid cutting entire food groups unless medically necessary. · Choose a style of eating that works for your lifestyle, not just quick weight loss. Truth Bomb: Fad diets often lead to yo-yo weight gain and a slower metabolism over time (Obesity Journal). 8. Sitting All Day (Even If You Exercise) The Mistake: Getting in a workout but then spending the rest of the day sitting—which still increases your risk for chronic disease. The Fix: · Set a timer to stand up every 30–60 minutes. · Try a standing desk or take walking breaks. · Add daily mobility stretches to counteract stiffness. Did You Know? Prolonged sitting is now considered as risky as smoking when it comes to health outcomes (Annals of Internal Medicine). 9. Ignoring Gut Health The Mistake: Overlooking digestive issues like bloating, constipation, or food sensitivities—which are signs your gut needs attention. The Fix: · Eat probiotic-rich foods like sauerkraut, kefir, and miso. · Get at least 30g of fiber per day from fruits, veggies, and seeds. · Cut back on sugar and ultra-processed snacks. Research Confirms: A healthy gut improves immunity, mood, and even mental clarity (Cell Journal). 10. Comparing Yourself to Others The Mistake: Constantly comparing your journey to influencers or fit friends, leading to frustration and self-doubt. The Fix: · Focus on your own progress, not someone else’s highlight reel. · Celebrate non-scale victories like better sleep, more energy, and fewer cravings. · Limit social media and follow accounts that uplift and inspire you. Psychology Insight: Social comparison increases anxiety and lowers self-esteem (Journal of Personality and Social Psychology). Final Thoughts: Small Changes, Big Impact Wellness isn’t about being perfect—it’s about being aware, consistent, and kind to yourself. By avoiding these common mistakes and making simple, intentional changes, you’ll notice big improvements in your mood, energy, digestion, sleep, and overall well-being. Start with just one or two fixes (like adding more fiber or setting a consistent bedtime) and build from there. Small steps lead to lasting change—and your healthiest, happiest self is just around the corner. Visit Seed to Self for natural healing tips.

Some resume details might seem small, but to employers, they can raise big questions and they may hold back the job seeker. Here is a closer look at the red flags that might be doing more harm than good. https://www.market-connections.net/blog/resume-red-flags

I wanted to get some other perspectives from anyone that has become a mum and feels like they need to/want to take a step back in their career? I don't know if my experience is unusual or if this is a common thing that happens. I have a very limited village, so any illness or issue means I have to take time off work etc. and progressing in my career in a high stress environment doesn't feel sustainable alongside the home life pressure. Is anyone willing to share their experiences?

Job searching can be draining, and one of the biggest hurdles is the sheer volume of applications. Don't let application fatigue slow you down. Here's a simple, step-by-step guide to help you power through: Step 1: Optimize Your Resume for Each Role, Efficiently! Instead of rewriting your entire resume for every job, focus on targeted tweaks. Identify 3-5 keywords from the job description and make sure they appear naturally in your resume, especially in your summary and experience sections. Use an AI tool or a word cloud generator to quickly spot these keywords in the job posting. This saves time and significantly increases your chances of passing applicant tracking systems (ATS). Step 2: Craft a Concise, Impactful Cover Letter Template Stop writing unique cover letters from scratch. Develop a master template that includes sections for your introduction, your key skills and achievements, and a strong closing. For each application, simply customize the company name, job title, and one or two sentences that specifically highlight why you're a perfect fit for this particular role. Keep it brief – three paragraphs are usually enough. Step 3: Set Application Limits (and Stick to Them!) It's tempting to apply for everything, but this often leads to burnout. Decide on a realistic number of applications you'll submit each day or week (e.g., 3-5 quality applications per day). Once you hit that number, stop! Use the extra time to network, learn new skills, or simply recharge. This helps maintain your energy and focus, ensuring each application gets the attention it deserves. What other job search challenges are you facing?

I work in the health insurance industry and my job is suddenly not looking so stable. I've been warned I might get a minor hour/pay reduction next year depending on how many clients we lose, best case is 10% and worst case is 25%. I know I'm 'safe' for this AEP - I'm the only receptionist for a family business with 2K clients. If they let me go they would not be able to function. But next AEP is not as guarenteed depending on how bad it gets this and next year, and I'm not waiting to find out. So after this AEP, I'm going to be looking for a new job. I have not job hunted in about 2 years. How much different is it? I have solid experience in office work and that's mostly what my education was focused on (that and business). Last time I job hunted is when AI was just starting to make it's way into the job application field, and I loathe to find out how pervasive it is now.