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Posts by Doaa Kurdi:

February 9 2025

The End-of-Day Checklist That Will Keep You Grounded

Learn how a 5-point checklist and journaling routine can help you reflect, grow, and feel fulfilled.

Life moves quickly, and it’s easy to let the days blur together without taking a moment to pause and reflect. Setting aside even a few minutes at the end of the day can make a world of difference. Reflection helps you understand what went well, what didn’t, and how to move forward with more intention.

I’ve been using my end-of-day checklist to help me with self-reflection and self-awareness. It’s a simple yet effective self-reflection tool to stay grounded. This checklist has helped me end each day with clarity and purpose by centring on five key areas of my life. It’s adaptable, so you can use it as a starting point to create your own version, perfect for starting 2025 with a clear mind and a strong sense of direction.

Why Self-Reflection is Important

In the rush of daily life, it’s easy to operate on autopilot—completing tasks, juggling responsibilities, and rarely stopping to take stock of how things are truly going. While this approach might get you through the day, it often leaves little room for growth or personal clarity.

Self-reflection is a way to step back, take a breath, and assess your day with intention. It’s not about judgment or perfection but about understanding yourself better. It gives you the chance to realign with your values, track your goals, and identify areas where you can improve.

Psychology studies have shown that regular self-reflection can reduce stress, increase self-awareness, and even improve decision-making. By taking a few minutes to ask thoughtful questions and process your day, you create space to learn from your experiences and approach tomorrow with a clear, focused mindset.

Self-reflection exercises like an end-of-day checklist can help you:

Track Progress: Are you moving closer to your goals or getting sidetracked? Reflection helps you measure progress, adjust priorities, and stay aligned with what’s most important.
Build Self-Awareness: Taking time to review your decisions and actions helps you uncover patterns—what’s working, what isn’t, and how you can grow.
Relieve Stress: Writing things down or mentally processing the day can ease mental clutter and help you let go of unnecessary worries.
Encourage Self-Compassion: Reflection isn’t about being hard on yourself. It’s a way to approach your day with curiosity and kindness, acknowledging where you did your best while understanding where you can improve.

My 5 Priorities for Self-Reflection

When I first started reflecting on my day, I realised I needed structure. I wanted to focus on areas that felt meaningful and achievable. I decided to focus on five key priorities that felt most important to my life and personal growth. These priorities became the foundation of my end-of-day checklist. They align with goals many of us strive for in our lives.

To reflect effectively, I created a series of questions for each of my five priorities. These questions help me assess my day in a focused, non-judgemental way. The goal isn’t to scrutinise every moment but to gain clarity about what went well, where I struggled, and how I can adjust for tomorrow.

By asking myself these questions daily, I can track my progress, celebrate small wins, and pinpoint areas for improvement.

1. Feeling Fulfilled Every Day

We all want to end our day feeling like we did our best, whether at work, in our relationships, or in our personal projects. For me, fulfilment means knowing that I did my best, whether that’s finishing one important task or simply making progress in a small way. It feels great to end the day satisfied with your effort.

Did I accomplish at least one meaningful task today?
Did I adjust or reschedule unfinished tasks?

2. Following Values and Making Good Decisions

Staying true to your values is important, whether they come from religion, personal principles, or a moral code. For me, this meant staying connected to my faith and making decisions I could be proud of.

Did I complete my prayers or any spiritual practice?
Was I patient and thoughtful in my interactions?
Did I avoid harmful habits, like swearing?

3.Loving and Caring for Yourself

Self-compassion is something we often neglect. Taking a moment to care for your own well-being is essential for mental and emotional health. This priority reminds me to check in with myself and recognise how I’m feeling.

How am I feeling today?
Did I take time to rest or do something I enjoy?

4.Learning and Pushing Boundaries

Challenging yourself to improve adds meaning to each day. I want to keep evolving by learning something new or stepping out of my comfort zone every day. It’s fulfilling to challenge yourself to explore new horizons, adapt to changes, and continuously evolve and grow.

Did I learn something new or work on a skill today?
Did I challenge myself?
Did I step out of my comfort zone?

5.Taking Care of Your Body

Physical health is important for your overall well-being. Finding time to move, even in small ways, helps you feel more present and energised.

Did I move more than I did yesterday (even small steps count)?
Did I spend time outside or get some fresh air?

The key is keeping these questions simple and achievable. They focus on progress rather than perfection, which will help you stay motivated instead of feeling discouraged. For example, rather than asking, “Did I finish everything?” I ask, “Did I do my best?” This small change makes self-reflection a positive experience.

How to Create Your Self-Reflection Checklist in Notion

Setting up your daily checklist in Notion is a quick and convenient way to keep your self-reflection practice consistent. Notion’s flexibility makes it an ideal tool for organising your priorities and tracking them anywhere, whether you’re at home or travelling.

Here’s how you can get started:

Start with a New Page in Notion
Open Notion and create a new page. Give it a title like “Daily Reflection” or “End-of-Day Checklist” to keep it clear and purposeful.
Create a List View
Within the page, create a list view which will be where you create your daily entries. Create one page to start your template.
List Your Key Areas and Questions
Within your new page, sdd your five reflection areas as headings. Under each, write the corresponding questions you want to ask yourself.
Keep Space for Free Writing
Add a section for journaling anything else on your mind, notes, reflections, or goals for tomorrow.
Save
Once you’re happy with the setup, save the template. Every time you create a new journal entry, your template will populate.

For detailed, step-by-step guidance on using Notion for this purpose, check out this guide on scribe.

Stay grounded with this simple, daily self-reflection tool

Self-reflection doesn’t need to take a lot of time or be hard to do in order to be useful. You can make a daily habit that keeps you grounded and on track with your goals by focussing on a few key areas and asking yourself simple, deep questions.

The mix of practicality and self-compassion in this reflection method is what makes it work. It’s easy to use the schedule, and it will only take you a few minutes at the end of the day. At the same time, it encourages a kinder approach to self-assessment, focusing on what you achieved rather than what you might have missed.

December 31 2024

How Multilingualism Shapes Your Mind and Life

Doaa Life Perspectives

Managing multiple languages can be rewarding. It boosts your cognitive abilities, enhances communication, but also offers unique challenges.

Being able to speak multiple languages is an incredible skill that opens doors to new cultures, relationships, and opportunities. It allows you to connect with people on a deeper level and experience the world in ways that a single language simply cannot offer. However, despite all its advantages, managing multiple languages comes with its own set of challenges.

Managing multiple languages effectively demands mental agility to navigate the complexities of vocabulary, grammar, and fluency across different linguistic systems. Words may escape you, leading to a search for the correct term in one language, even though it comes naturally in another.

The Trend of Polyglots

Polyglots are people who speak several languages fluently. This trend has generated a keen interest in language learning. Being multilingual is no longer just a unique skill; it’s increasingly seen as a valuable asset. Whether for travel, business, or personal enrichment, there’s a growing trend of individuals striving to master multiple languages. This has led to an increase in language learning programs and resources available to those who are interested in expanding their linguistic abilities.

Polyglots frequently hone their skills by immersing themselves, practicing consistently, and nurturing a profound love for learning languages. They aren’t just learning for the sake of knowledge, but also because they enjoy the challenge and the connection it brings with others. Famous polyglots like Luca Lampariello and Jo Franco regularly share their techniques and tips online, inspiring others to push their limits and expand their linguistic abilities.

The rise of social media and online learning platforms, such as Duolingo, Memrise, and Babbel, has significantly amplified the trend of language learning by offering convenient access to a wide range of language resources and interactive tools.

The Impact of Multilingualism on the Brain

Being multilingual can significantly boost cognitive abilities, improving memory and problem-solving skills. When you speak multiple languages, your brain works harder than when you’re using just one. Research has shown that multilingual individuals have enhanced cognitive flexibility, meaning their brains are better at adapting to new situations and tasks.

A captivating aspect of multilingualism is the practice of code-switching. This occurs when you switch between languages mid-conversation. While this might seem like an awkward or confusing process, your brain is actually working overtime to make the switch as seamless as possible. Code-switching happens for various reasons, such as finding it easier to express a word in one language or feeling that a specific language suits a cultural context better. The brain’s ability to juggle multiple languages this way is a testament to its adaptability and complexity.

Yet, managing multiple languages poses challenges despite the brain’s ability to handle them. Multilingual individuals may experience a phenomenon called language interference, where words or grammar rules from one language unintentionally spill over into another. For example, a French-English bilingual speaker might accidentally use a French sentence structure while speaking English. While these moments are normal and often amusing, they highlight how the brain works to manage different languages simultaneously.

An study was conducted by the University of York and the Basque Center on Cognition to determine which of the other languages spoken by trilinguals ‘interfered’ when they were speaking. Participants were asked to name pictures in their three languages, and it was found in the study that accidentally using their third language was more common than their first language.

Interestingly, multilingualism can delay cognitive decline. It has been found in studies that people who speak more than one language may have a lower risk of developing dementia later in life. The cognitive resilience stems from the ongoing mental exertion needed to handle multiple languages, which keeps the brain active and engaged. This can lead to improved problem-solving skills and better memory retention.

The Ups and Downs of Being Multilingual

Multilingualism is a remarkable skill that enriches your life in countless ways, yet it also presents challenges.

Benefits of being multilingual

Improved Communication: Speaking multiple languages opens doors to connect with people from different cultures and backgrounds, fostering deeper connections and understanding. Whether travelling or working in international settings, it’s a skill that builds bridges.
Career Opportunities: Multilingualism is a major asset in the job market. Companies value employees who can communicate with diverse clients and partners, making your skills a standout feature.
Cognitive Benefits: Beyond the brain boost we’ve already touched on, speaking multiple languages sharpens memory, improves multitasking, and enhances creativity.

The Cons

Mental Fatigue: Switching between languages can be tiring, especially in high-pressure situations. Constantly adjusting your thoughts and speech between languages requires mental effort.
Language Attrition: The phrase “use it or lose it” rings true for languages. Without regular practice, fluency in languages can diminish over time, making it challenging to sustain proficiency in multiple languages.
Identity Struggles: Speaking different languages often comes with cultural expectations. Juggling these expectations can feel like a tug-of-war, particularly when you are more at ease in one language but are required to use another.

While it can be challenging to maintain multiple languages, the rewards, such as improved memory, new opportunities, and cultural enrichment, make it a journey worth taking.

December 13 2024

Overcoming Perfectionism Paralysis: Free from Fear of Failure

Doaa Growth & Wellbeing

Let go of your fear of failure and embrace imperfection for growth and progress. You’ll be amazed at what you can achieve.

You’re Not Alone

You’re staring at an email, fixing one sentence, and overthinking every word.

We’ve all been there.

Tasks that should have taken five minutes stretch into an hour because perfectionism has you in its grip. You might think it’s a sign of dedication, but really, it’s a sign of something much more draining: the need to be perfect.

I used to feel the pressure to get everything right, to do everything flawlessly. Growing up, I felt I had to be the best, do the best, and show up in a way that was polished, impressive, and “perfect.” Only when I found myself wasting time over tiny details did I realise that perfectionism is a trap.

The Struggles of Perfectionism Paralysis

Perfectionism often disguises itself as striving for excellence. Although it seems to be pushing you to improve, you are more frequently left feeling stuck. For many, this need to be flawless leads to what’s called perfectionism paralysis, a state where you’re so afraid of making mistakes or not meeting impossible standards that it stops you from taking any action at all.

Perfectionism isn’t the same as wanting to do your best. It’s an unrealistic expectation of yourself that prevents you from moving forward. When you’re too focused on getting it “perfect,” you end up with procrastination paralysis. It’s the very opposite of progress.

A broken pencil. This image could represent the idea of progress and growth despite imperfection, reinforcing the notion that things don’t have to be flawless to be valuable.

Perfectionism as a Weakness (Yes, You Heard That Right)

You might be thinking that wanting to do your best is a good thing. Yes, of course, but when perfectionism takes over, it shifts from motivation to a mental block. Perfectionism can make you feel like your worth is tied to your achievements and how flawless your actions are. I’ve realised no one cares as much as you think they do. Most people are just focused on getting through their day, dealing with everyday challenges, just like you. When you stop holding yourself to impossible standards, you start to let go of the need for external validation, and that’s when growth really begins.

This pressure to be perfect is often a leftover feeling from childhood. It’s a reaction to years of thinking that being on top would earn me love or recognition. The key to overcoming this mindset is embracing that just trying your best is not only acceptable but vital for personal growth.

Fear of Failure is The Hidden Villain

One of the biggest drivers of perfectionism is fear of failure. We’re afraid of what people will think if we make a mistake, if our work isn’t flawless, or if we aren’t always “on.” The more mistakes you make, the better you get. In fact, it’s through our mistakes that we learn the most. Without the freedom to fail, there’s no room to experiment, to improve, or to build resilience.

Perfectionism is the enemy of progress,” -Winston Churchill

A Weight You Don’t Have to Carry

The reality is, perfectionism is exhausting. It drains your time, your energy, and your mental health. Focus on progress instead of chasing an unattainable ideal. Take action, even if it’s messy or imperfect. Celebrate the small wins along the way. You’ll be amazed at how much more you can achieve when you stop putting the weight on your shoulders.

Shift Your Focus to Progress: Perfection constantly moves like a mirage. Instead, aim for improvement. Celebrate the effort you put in and the growth you experience, not just the final result.
Practice Self-Compassion: When you make mistakes, don’t beat yourself up. Treat yourself like you would a friend, show some understanding and patience.
Set Realistic Expectations: Set achievable goals that allow room for error. This gives you the space to experiment and improve.
Let Yourself Be Human: Understand that nobody is perfect, and that’s what makes us real. Embrace your quirks; they make you who you are.

A path or road with twists and turns – Symbolizing the non-linear journey of life and personal growth

What You Gain When You Let Go

Once you stop trying to be perfect, you’ll notice something amazing; you’ll feel freer. Stopping overthinking every decision allows you to make choices more confidently. You’ll try new things. You’ll take risks. And you’ll be amazed by how much you evolve.

You’ll also embody more authenticity. Authenticity, not perfection, is what truly connects you with others.

December 11 2024

Starting Over Again: How to Rebuild After Moving Frequently

Doaa Life Perspectives

Relocating can be challenging for your heart and mind. Here’s how to handle the emotional toll, stay grounded, and embrace the next chapter with resilience.

Starting over. Again. It’s a phrase that’s both hopeful and exhausting.

When I was growing up, we moved every four years because of my parents’ jobs. Each move came with a mixture of excitement and dread—new countries, new cultures, new faces. I learnt to pack efficiently, make quick friends, and adapt to unfamiliar surroundings.

As an adult, I’ve continued the cycle. Sometimes by choice, sometimes by habit, and sometimes because life had other plans. Moving has become second nature, but the emotional toll? That never quite goes away. Starting over isn’t just a logistical challenge; it’s an emotional one, too.

Whether by choice or circumstance, the cycle of rebuilding can be challenging for those of us who move often. Each new beginning brings exciting opportunities, but it also means leaving behind people, places, and routines that made you feel grounded.

So, why is it so hard? And how can you rebuild without losing yourself in the process?

Why Starting Over Can Be So Draining

When you move, you’re not just switching locations; you’re uprooting an entire life. Even if you’ve done it before, it’s never easy.

The effort to reconnect: It takes time to make new friends and find your place in a community, and constantly starting over can be overwhelming.
The Missing Pieces: Every place holds memories and people who’ve shaped you. Moving means accepting that some things won’t follow you into the next chapter.
Identity Shifts: Each move requires you to adapt to new environments, sometimes reshaping parts of yourself to fit in or feel at home.

Finding Your Footing: How to Rebuild

Rebuilding doesn’t have to feel like a complete start. These steps can help you create a sense of belonging and stability in your new environment:

Bring a Sense of Home with You
You can’t pack an entire life in a suitcase, but you can carry little things that make a place feel yours. Pack meaningful items that make any new place feel like yours. A favourite blanket, family photos, or even the scent of your go-to candle can go a long way in making a space feel like home.
Stick to Familiar Routines
Routines are your secret weapon. Even if everything around you is new, small habits, like brewing coffee in the morning or going for an evening walk can help you feel grounded.
Be Intentional About Friendships
Making new friends is tough, but don’t pressure yourself. Start with small, consistent interactions like joining a local group, attending meetups, or simply chatting with neighbors. The right connections will come with time.
Give Yourself Time to Grieve
It’s okay to feel sad about what you’ve left behind. Acknowledge the loss and let yourself process it instead of pushing it aside. This emotional honesty can help you move forward with a clearer heart.
Reframe the Narrative
Instead of seeing each move as a loss, try viewing it as an opportunity to rediscover yourself. What have you always wanted to try? What part of yourself can you expand in this new chapter? Use each move as a clean slate to grow.

An image of someone adding personal items (e.g., family photos, books, plants) to a new space.

Caring for Your Mental Health

For some, moving frequently is a choice, a love for exploring new places and meeting new people. For others, it’s just part of life, dictated by work or circumstances outside of their control. Regardless of the cause, the constant uprooting of your life has a significant impact. While there’s a unique joy in discovering new places and meeting new people, the emotional challenges of leaving behind what you’ve built can’t be ignored.

Here’s how to stay mentally and emotionally strong:

Stay Connected

Your relationships don’t have to end with the move. Virtual check-ins, video calls, or even a quick message can help you stay close to people who matter.

Be Gentle with Yourself

Adjusting to a new life takes time. It’s okay if you don’t have everything figured out right away; nobody does.

Don’t Be Afraid to Seek Help

If the weight of change feels too heavy, talking to a therapist can help you process the challenges and find strategies to cope.

an image showing Digital Connections like a phone call wiht people icons around

Finding the Silver Lining

Every move teaches you something new. You’ve become adaptable, resourceful, and resilient in ways others might not understand. You’ve acquired the ability to navigate unfamiliar territory, establish new connections, and discover the beauty in change.

But there’s more to it than just survival; there’s growth. Moving gives you the chance to rediscover yourself, embrace new cultures, and discover passions you never knew you had. Think of each move as adding another chapter to your story. Yes, some chapters are harder than others, but they all shape the person you’re becoming!

You’re Stronger Than You Think

Regardless of the number of restarts you’ve experienced, you’ve demonstrated your ability to adapt, rebuild, and thrive. Each chapter of your life has its own challenges and joys, and the sum of them all is a story worth telling.

With every move, you carry the most important thing, yourself. And that’s more than enough to create something beautiful, wherever you land next.

December 6 2024

5 Reasons Why Assumptions Can Be Dangerous

Doaa Growth & Wellbeing

Understand the impact of assumptions on communication, creativity, and personal development. Practical tips to avoid them and build stronger relationships.

Assumptions are quick judgements that fill in gaps in our understanding. While they might seem convenient, they often substitute facts with fiction, leading to misunderstandings, missed opportunities, and unnecessary conflicts. In relationships, problem-solving, or self-improvement, assumptions can hold us back more than we realise.

According to psychologist David Burns, people frequently make snap judgements because they are anxious to resolve ambiguity. People sometimes draw hasty conclusions without enough information when confronted with unclear or unsettled situations. These judgements give the impression of closure. Prioritising the feeling of problem resolution over accuracy can result in misunderstandings or unnecessary stress.

Here are five reasons why assumptions can be dangerous and how we can avoid falling into the trap.

1. Assumptions Create Blind Spots

Assumptions often prevent us from seeing the full picture. For example, if a colleague hasn’t replied to your email, you might think they’re ignoring you. In reality, they could be swamped with deadlines or dealing with a personal issue.

These blind spots skew our perceptions, leading to frustration or unfair judgment. Avoid this by pausing and considering alternative explanations before jumping to conclusions. We can improve communication and understanding by confronting our presumptions.

2. Assumptions Restrict Creativity

When we assume, we often limit our thinking. This stifles creativity and prevents us from exploring new possibilities. Imagine that a team member thinks a particular idea won’t work because it hasn’t been tried before. This belief shuts down innovation before it even begins.

The most groundbreaking ideas often come from questioning the status quo. Instead of assuming, ask, “What if?” or “Why not?” to unleash your creative potential.

3. Assumptions Can Fuel Conflict

Assumptions about others’ intentions can easily lead to conflict. You might think your friend doesn’t care about you if they forget your birthday. This idea could lead to unnecessary hurt feelings or arguments, even though the oversight might have been unintentional. To keep our relationships healthy and diffuse tension, it’s best to slow down.

4. Assumptions Oversimplify Complexity

The world isn’t always black and white, and expectations tend to make things sound too simple when they’re not. For instance, assuming a candidate’s resume tells you everything about their potential might cause you to overlook someone with unique skills or perspectives.

We are better able to make balanced, sensible decisions when we accept the complexity of people and situations.

5. Assumptions Hinder Personal Growth

One of the main risks of assumptions is that they hold us back from growth. If you assume you’re unsuccessful at something—like public speaking or learning a new skill—you might never try, robbing yourself of the opportunity to improve. Growth happens when we challenge our beliefs and push beyond our comfort zones. Replace “I can’t” with “I’ll try” to open the door to learning and progress.

How to Avoid Assumptions

Ask Questions: Take a moment to make sure you understand. Simple questions like “What do you mean?” or “Can you explain further?” can prevent misunderstandings.
Be Curiour: Stay open to learning and new experiences. Curiosity encourages exploration.
Practice Empathy: Try to see situations from others’ points of view. Recognising that others’ experiences shape their actions can help you understand their intentions better.
Challenge Your Thinking: Regularly reflect on your beliefs. Ask yourself, “Is this based on facts, or am I filling in the gaps?”

Assumptions can cloud judgement, start unnecessary conflict, and limit both creativity and growth. However, they are not inevitable. Try pausing and asking questions the next time you find yourself assuming anything. Doing so can lead to better relationships, clearer decisions, and a more open approach to life.

November 27 2024

Your Brain is a Muscle: Here’s How to Make It Stronger

Doaa Growth & Wellbeing

Neuroplasticity proves it’s never too late to grow your brain. Be curious, embrace challenges, and build resilience to improve your mental performance.

Lately, life’s felt like a mental boot camp for me. Between work challenges, diving into advanced studies, and juggling personal projects, my brain has been in overdrive. It’s been overwhelming, sure, but also deeply satisfying—kind of like that post-workout soreness when you know you’ve pushed your muscles to the limit.

It turns out that mental “stretch” is a real thing. Just like muscles, your brain gets stronger when you push it. Science shows that your brain is like a muscle. The more you challenge it, the stronger it gets. This amazing process, called neuroplasticity, is your brain’s way of adapting, growing, and creating new connections.

The Science of Brain Development

Neuroscientists have made fascinating discoveries about how our brains adapt. Neurons form the brain’s communication network. When you learn something new or practice a skill, your neural connections get stronger and more intricate. With frequent use, neural pathways become more efficient and responsive. It’s like upgrading your internal operating system.

Your Brain Loves a Challenge

Think about the last time you pushed yourself to learn something new. Perhaps it was attempting to cook a complicated recipe or learning a skill you thought you would never master. At first, it seemed impossible, right? Your brain was rewiring itself to understand the new task.

In 2019, researchers at the University of Oxford found that adults who learnt to juggle actually developed the areas of their brain responsible for visual and motor skills. In the study, people were divided into two groups. For six weeks, one group received weekly juggling training sessions and was told to practise for 30 minutes each day. The group that learned to juggle showed changes in the white matter of their brains compared to the non-juggling group. These changes were caused by the amount of time spent training and practicing, not the degree of skill acquired; however, the more you practise, the better you will become.

This study challenged the common idea that the brain’s structure remains static in adulthood by proving that learning a new ability can result in measurable changes in the structure of the brain.

The Work is Worth It

Just like building muscle at the gym, it takes effort. When you continue with a challenging task, your brain builds resilience. It gets better at tackling the next challenge because it remembers how to adapt. Over time, things that once felt impossible feel like second nature.

Cheat Codes for Mental Strength

Start small: Take your time and focus on one thing at a time. Take large challenges and break them down into smaller, more manageable parts to make them feel less overwhelming. Learning is a marathon, not a sprint.
Make it a routine: Consistency beats intensity. Learning one new word or tackling a puzzle each day can really make a difference.
Celebrate your wins: When you learn something new, your brain releases dopamine, which acts as a natural reward system. Each small success shows how far you have come. The sense of achievement you get, even from grasping just one idea, is your mind’s way of giving you a little pat on the back.
Embrace the Challenge: Keep in mind that feeling discomfort and frustration is a natural part of the journey towards growth. It means your mind is adjusting. Stick with it, and you’ll come out stronger.
Mix up your Learning: Keep your brain engaged with different activities. Learn a language one day, try a logic puzzle the next, watch a documentary on a complex topic another day.

The Reward: A Stronger, Sharper You

Growth often feels uncomfortable at first. As you keep going, you will find a more resilient and intelligent version of yourself. This is proof that your brain, like a muscle, thrives when you use it. When you look back and see what you have accomplished, it is all worth it.

November 23 2024

Overstimulated as an Introvert? How to Balance Work, Life, and Rest

Doaa Growth & Wellbeing

Understanding the toll of constant stimulation and simple ways to recharge.

Being an introvert often feels like you have a hidden battery that depletes faster in certain situations, and modern life seems designed to drain it even faster.

Working from home, you’d think I’d have a better handle on overstimulation. After all, I don’t work in a noisy office with busy coworkers. However, my mind is constantly racing from virtual meetings, managing a team, working on personal development projects, and staying connected with loved ones.

By the end of the week, I often feel physically exhausted. My mind, which is continuously on, needs a moment to switch off—but how often do we allow ourselves to do so? It might be difficult to slow down while juggling commitments and side projects, such as this blog. However, learning to pause is not a luxury for introverts; it is a necessity.

Why Overstimulation Is More Common among Introverts

This is supported by science, so it’s not just your imagination. Compared to extroverts, introverts react differently to stimuli. According to research by psychologists such as Dr. Laurie Helgoe, author of Introvert Power, introverts’ brains are more responsive to dopamine, a neurotransmitter linked to excitement and rewards from outside sources. While extroverts might thrive on a busy environment, introverts can quickly feel overwhelmed by too much activity.

Multitasking, virtual meetings, the pressure to constantly “do more” are all part of modern life, and it’s no surprise that so many of us feel worn-out by Friday.

Being a manager or in a leadership position can also intensify this. Maintaining leadership, guiding others, and resolving issues often calls for emotional energy, which can be very taxing for introverts. Additionally, when you combine work responsibilities with personal ambitions, such as job progression, studying, or side hustles, the mental balancing can feel relentless.

Recognising Excessive Stimulation

Overstimulation is not always clear to introverts. You may not notice it until it manifests physically.

Mental fatigue: Difficulty concentrating or staying motivated.
Emotional irritability: Feeling unusually sensitive or frustrated.
Physical symptoms: Headaches, tension, or a heavy feeling in your body.

These are signs that your mind is craving stillness, and ignoring them can lead to burnout.

The Value of Doing Nothing

One thing I’ve learned is the importance of allowing myself to simply be. Taking a moment to do nothing—no phone, no tasks, no pressure—creates space for thoughts to happen naturally. Acknowledging how I’m feeling helps me reconnect with the present instead of constantly worrying about what’s next.

Reflection doesn’t have to be a long, drawn-out task either. It can be as simple as spending five minutes with your journal or sitting in quiet reflection before bed. The goal isn’t to accomplish anything, it’s to just let your mind settle.

A journal or notebook lying open, possibly with doodles or notes.

Practical Ways to Recharge

If you’re feeling overstimulated, here are a few strategies that have worked for me:

Schedule quiet moments.
Block off time in your day, even 10 minutes, to sit quietly or engage in something soothing like reading, meditating, or simply closing your eyes.
Engage in a low-pressure hobby.
For me, that’s painting. It doesn’t require much mental effort but gives me a sense of accomplishment and creativity. Choose something you enjoy that doesn’t feel like a chore.
Set boundaries with stimulation.
If meetings are draining, try to space them out or request no-meeting afternoons if your workplace allows it.
End the day with a wind-down ritual.
Whether it’s a cup of tea, writing down your thoughts, or just sitting in silence, creating a ritual signals to your brain that it’s time to switch off.
Prioritise what truly matters.
Juggling work, side projects, and personal life is thrilling but exhausting. Reflect on what’s most important and focus your energy there.

The Bigger Picture

Living in a world that encourages continual connection can be difficult for introverts. However, by recognising signs of overstimulation and prioritising time to rest, you can protect your energy and find balance.

Making time for yourself isn’t selfish. When you give your mind time to rest and recharge, you return to life more focused, creative, and ready to face whatever comes next.

So, whether it’s doing nothing, enjoying a hobby, or spending a quiet evening in your favourite spot, allow yourself to pause. Trust me, your overworked brain will appreciate you.

November 22 2024

How to Build Cultural Intelligence in an Interconnected World

Doaa Life Perspectives

Embrace diversity and connect across cultures with respect and awareness.

Building cultural intelligence (CQ) is now more important than ever. It’s the ability to understand, respect, and adapt to different cultural contexts. It means recognising the complexity and diversity of cultures and using this knowledge to improve our interactions and experiences.

Having grown up with a variety of cultural influences, I’ve seen firsthand how deeply culture shapes our experiences, worldviews, and relationships. In my travels and everyday interactions, I’ve come across many people who seem to live in their own bubbles, often with limited awareness of how diverse and interconnected the world is. One common experience is when people ask about my cultural background, only to continue pressing me with questions like, “No, but where are you really from?” after I’ve given my answer. It can feel like they’ve already decided in their minds how I should look or act. It’s a subtle form of cultural ignorance, but it’s also a reminder of how important cultural intelligence is.

What is Cultural Intelligence?

The term Cultural intelligence (CQ), describes our capacity to interact with and adjust to individuals from diverse cultural backgrounds. Understanding the underlying beliefs, customs, and views that make up a culture is far more significant than simply knowing a few facts about other countries. Respect is an part of cultural intelligence. Respecting different cultures is a good place to start, but CQ is much more than that. It calls for openness, curiosity, and a readiness to interact with and learn from those who think or live differently than we do.

Try looking at cultural differences as opportunities for interaction rather than as barriers. This process of learning and adapting isn’t just valuable in personal relationships; it’s great for success in the workplace and for for expanding our horizons.

A photo of someone learning a new language or reading a book about different cultures. (2)

How to Build Your Cultural Intelligence

Stay Curious, Don’t Assume
When you meet someone from a different culture, ask questions—not with the intent to pass judgement or label them, but out of genuine curiosity. For instance, when someone asks me about my culture, I enjoy explaining my traditions, holidays, and life experiences. It’s encouraging to know that people want to use these conversations to grow and learn. On the flip side, when someone makes assumptions about where I’m from, it creates a barrier. So, always keep in mind: never assume. Take the time to ask, listen, and understand before forming judgments.
Educate Yourself
One of the most effective ways to improve cultural intelligence is through education. Learn about different cultures, their history, traditions, and values. This doesn’t mean simply relying on stereotypical media portrayals, but going deeper—reading books, watching documentaries, or engaging with people from various backgrounds. It’s through this kind of learning that we begin to see cultures not as “others,” but as rich, intricate, and beautiful parts of our shared human experience.
Reflect on Your Own Cultural Identity
Cultural intelligence isn’t just about learning about others; it’s also about understanding your own cultural background. Reflecting on your own identity and how it shapes your values, assumptions, and behaviours can help you see the world more clearly. You’ll start to recognise when your own cultural lens is influencing your perceptions and interactions with others.
Be Open to New Perspectives
In the workplace or in social settings, your ability to understand and connect with people from different cultures will be a huge asset. By embracing new perspectives, you can approach challenges and solutions more creatively. People with cultural intelligence tend to be more adaptable, collaborative, and empathetic—qualities that are essential for personal and professional growth.

A group of friends from diverse backgrounds, sharing a moment together.

Respecting Cultures: A Matter of Diplomacy

One area where cultural respect often gets overlooked is during travel. While it’s natural to want to capture memories and share experiences, taking photos of people without asking for permission is intrusive. In some cultures, this may be seen as a violation of privacy, and it can leave people feeling objectified. I’ve personally had the experience of being photographed by tourists without my consent, and it’s uncomfortable. I’ve also noticed tourists treating people from less-developed areas as if they were on display for entertainment. It’s a stark reminder of the importance of cultural diplomacy.

When visiting other countries, it’s important to treat people with dignity and respect. Always ask for permission before taking photographs, and avoid treating local people as “attractions” to be observed. Remember, we’re all human, regardless of where we come from, and we all deserve to be treated with empathy.

Why It Matters

Building cultural intelligence is about more than just avoiding misunderstandings; it’s about enriching your life and your relationships. We discover more about ourselves and are more aware of the world’s stunning diversity the more we interact with people from other cultures. When we approach others with respect and curiosity, we open ourselves up to a greater understanding of what it means to be human.

At the end of the day, we all share this earth, and the more we learn from one another, the more connected we become. Cultural intelligence isn’t just a useful skill for our professional lives, it plays a key role in our growth as individuals and as global citizens. Our lives will be more richer and fulfilling the more we embrace this.

November 22 2024

Why Paint by Numbers is the Perfect Winter Activity

Doaa Growth & Wellbeing

Paint by numbers is the perfect cozy activity for the cold season. Spark creativity, and unwind from daily stress with this enjoyable and simple hobby.

Have you ever tried something completely new and found yourself so absorbed that time just slipped away? For me, that “something new” was painting by numbers.

At its core, paint by numbers is exactly what it sounds like: a canvas pre-printed with a design, divided into sections labeled with numbers that correspond to specific paint colors. You don’t need any prior experience, just a willingness to try.

I gave it a go after searching for a creative outlet for ages. I’d considered sports, graphic design, even coding, but those all felt too overwhelming or stressful to learn after long workdays. Then a colleague suggested paint by numbers—it had helped her manage stress. Intrigued, I decided to give it a try.

My First Painting

The first design I chose was a vase filled with vibrant yellow, red, and white flowers. I’d never painted before, and at first, it felt clumsy. Staying within the lines wasn’t as easy as I expected, and I doubted how it would turn out.

But before I knew it, hours had passed. I’d completely zoned out, focusing entirely on one section at a time. There were no distractions, no worries about what I hadn’t done that day, or what awaited tomorrow.

I just was—in the moment, with a brush in my hand.

By the time I finished that first painting, it wasn’t just about the result (though hanging it up was a proud moment); it was about the experience itself. I’d found something that gave me joy and allowed me to unwind in a way I didn’t know I needed.

Why Paint by Numbers Works So Well

Painting, even as guided as paint by numbers, has so many benefits:

Stress Relief: The repetitive, detailed process is calming and meditative, allowing you to quiet your mind.
Improved Focus: It requires concentration, which can help you get better at honing in on tasks in other areas of life.
Encourages Creativity: Though you’re following a template, it’s still a creative process. You see a design come alive with your own hands.
Helps You Slow Down: In a fast-paced world, it’s rare to truly pause. Painting teaches you patience and to appreciate the process, not just the outcome.
Perspective on the Big Picture: Working on tiny, seemingly disconnected details only to see them form a cohesive masterpiece can mirror how we approach challenges in life.

For me, painting in the evening is when I feel the most relaxed. I put on some soothing music, light a candle, and enjoy the process. It’s the perfect way to wind down after a hectic day.

Ready to Start?

If you’re curious to try it, I’ve linked the beginner-friendly paint-by-number kits here. Choose a design that resonates with you, settle in with a cozy setup, and let your brush lead the way!

Whether it’s the cold season or just a regular weeknight, paint by numbers is one of those rare activities that feels fulfilling and restorative all at once.

Minimalist art of two overlapping shapes or colors symbolizing duality.

November 21 2024

Who Are We, Really? Exploring Identity Across Cultures

Doaa Life Perspectives

Do we change who we are depending on where we are? A personal look at how culture influences our sense of self.

Growing up influenced by two distinct cultures, I learned early on that who I am can feel fluid depending on where I am and who I’m with. At home, I saw the blending of two cultural worlds that shaped everything — language, traditions, even the way we interacted with each other.

But something else started to become clear: while these cultures shaped me, they rarely merged seamlessly. I found myself naturally forming friendships in “groups” that represented one or the other. With some friends, I leaned into one part of my identity; with others, I leaned into the other. It wasn’t forced — it was comfortable. And yet, I noticed a quiet distance. As if an unspoken rule meant I couldn’t combine these two sides of myself.

This didn’t stop at home. When I traveled to countries with similar cultural influences, I shifted again. My accent, the way I carried myself, even the jokes I made felt tailored to the culture I was surrounded by. I felt genuinely myself in each setting, but I also couldn’t shake the feeling that I was leaving part of myself behind every time I adapted.

Are We Shaped by Our Environment?

For anyone who’s experienced life across cultures, this push-and-pull might feel familiar. Cultural adaptation feels natural — sometimes even automatic. But where does adapting end and losing yourself begin?

Shifting identity can feel like a survival tool, especially for those of us who’ve grown up navigating different cultural worlds. It helps us belong, make connections, and find common ground. But it also makes you wonder: does the version of me that fits into this space still represent who I truly am?

A mirror with fragmented reflections to symbolize shifting identities.

It’s Not About Choosing Sides

One of the biggest lessons I’ve learned is that these shifts don’t mean we’re abandoning parts of ourselves. Instead, they show how complex identity can be. We’re not meant to be one thing all the time.

The truth is, our environments shape us, but we also shape them. Each space brings out a part of who we are — a part that’s always been there but feels most comfortable coming to the surface in that moment. While it’s okay to embrace different parts of yourself in different settings, it’s just as important to honour the whole of who you are when you step back and reflect.

A Shared Experience

This isn’t just my story — it’s a shared experience for anyone who’s grown up in or around multiple cultures. Maybe you’ve felt the same way moving from one friend group to another, traveling, or even navigating different social spaces at work.

If you’ve ever questioned whether you’re “too much of one thing” or “not enough of another,” know that you’re not alone. The beauty of living across cultures is that you don’t have to choose. You’re a reflection of the spaces you’ve been in — and that’s not a limitation; it’s a strength.