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    Manage Work & Stress: 5 Ways to Build Work-Life Balance

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    Unless you’re a robot, it’s all but impossible to avoid having work stress. But it’s not impossible to avoid taking those feelings home with you at the end of the day and really lean into work-life balance. 

    True leisure time, in which anxiety and frustration over work can be set aside until you’re next at the office, is essential to staying mentally in check and avoiding burnout. Here are seven ways to keep work stress, rage, and anxiety where they belong.

    1. Make today’s work stress your Future Self’s problem

    “Don’t worry!” has never been particularly helpful advice. But what may be helpful is saying to yourself, “I know you’re worried about that call tomorrow, but that’s Future Me’s problem.” It’s less about the elimination of worry and more about placing the worry in someone else’s capable hands for a while.

    2. Buddy up

    If you live with a partner or a roommate, don’t make them the designated person to whom you complain about your job or process frustrating work situations. Choose a different friend or family member to vent to (and make sure they don’t mind if you do). 

    That way, you won’t be constantly tempted to dissect work stresses because your processing partner is always available to you at home. This reduces your roommate or partner’s stress levels, too!

    3. Set your boundaries

    As part of the conversation with your team, it’s a good idea to propose new boundaries that you believe will be most impactful. 

    If you’re hoping to exercise over lunch, for example, ask your team to avoid scheduling meetings during that hour when possible. Perhaps you’d like to be more engaged with your family in the evenings: Let them know that you won’t respond to emails after a certain hour (but that you can be reached by phone if something is truly urgent). 

    Remember to maintain a degree of flexibility: If one of your new boundaries is negatively impacting your work or your team’s ability to deliver, it’s your responsibility to recognize this and adjust accordingly. 

    Make (some) personal time non-negotiable

    Sometimes, our impulse is to jump at every important meeting or phone call. Don’t let it eat into the time carved out for enjoyment and happiness. By establishing at least one block of time per week as non-negotiable personal time, you’re upholding a contract to yourself.

    Make your work commute more enjoyable 

    For those who commute, here are a few ways to make the most of that time:

    Don’t rush it

    Ensuring your journey to the office is leisurely can have a big impact on your mood throughout the day. Starting the workday with the stress of running to catch a train, being stuck in traffic, or arriving late to a meeting can throw off your attitude. It’s often easily avoidable with appropriate planning. 

    Do what you can to adjust your travel plans to better fit your schedule. For example, if you have an early call, ask if you can take the call from home and come into the office after rather than rushing in at the crack of dawn. 

    Disconnect

    While some people may relish commute time as a chance to catch up on emails or news, it’s just as valid to use it as a time to unplug. You shouldn’t feel guilty for not being more “productive” on your commute. 

    The unconscious mind can sometimes solve problems, particularly complex ones, more effectively than conscious thought. This means you might come up with some of your brightest ideas while zoning out on the way into or out of the office. 

    Reconnect

    On the other hand, your commute can be a good time to chat with family, friends, or even strangers. If you drive to work, consider using the time to make phone calls you won’t be able to make once in the office. Trust us, your mom will appreciate it! 

    4. Make small changes for improved work-life balance

    Are you unhappy with your daily routine? Feel like you’re having a mental block? Switch things up in a big way by changing some small details.

    Nora Herting and Heather Willems, authors and co-founders of graphic recording agency, ImageThink, have great advice for slightly shifting your perspective: “Try arriving to work 30 minutes early or taking a different route. How do you process information differently when you write with a brightly colored pen versus typing?

    Simply moving things around on your desk could help you see and think about your project differently.” These small changes can cause cracks in your routine, say the pair, breaking down the brick wall a mental block causes. You can also try working in a new space, like a quiet coffee shop or a nearby co-working space, suggests Nisha Garigarn, founder of Croissant (an app that gives users access to co-working hotspots). “Stimulate your creativity and make work more of an experience.”  

    5. Work smarter

    If your job affords you flexibility, establish a schedule that works for you. This doesn’t necessarily mean sitting at a desk from 9 to 5.

    For Tiffany Kumar, former Global Head of Songwriter Relations at Spotify, it means working in the morning and later in the day and breaking for an afternoon hike. “This step back allows me to see a straight line to the company’s big picture goals,” she says. I have come up with some of my best ideas during a mid-day hike on Runyon Canyon.”

    These schedule changes can be difficult at first, particularly if you (and coworkers) are used to constant availability. But working smarter enables you to work better, says Kumar. “I no longer have shame, because I know my contribution and what I need to be at my best. I just wish I knew more hardworking people that realized this.

    Too many of my peers get burnt out after years of being absent from their home life. As a result, they quit a job they once loved. It doesn’t have to be that way. Balance is key.”

    Originally written by Lauren Hoffmann in December 2016. Updated by Hired Content Team in March 2024. More

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      Emotions at Work: 5 Ways to Deal and Still Get Work Done

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      The average person will reportedly spend more than 90,000 hours of life at work — more than any other activity outside of sleeping. You will encounter days and even extended periods when the actual act of doing your work is hard to reconcile with the other things occupying your brain. Put simply: Sometimes work is not the most important thing.

      Regardless of the magnitude of your emotional storm — whether you’re going through a breakup, reeling from recent world events, or grieving the loss of a loved one — below are a few things to help you be a whole and (mostly) functional person at work, even during incredibly trying times. Some of them are obvious, but worth repeating.

      1. Be ruthlessly kind to yourself

      Take a moment to pause and reflect on how you’re feeling. Are you experiencing stress or frustration? By identifying your emotions, you can better understand their impact on your behavior and decision-making processes. Don’t suppress or ignore your feelings; instead, acknowledge them as valid responses to your environment.

      Self-care is one of the first things that flies out the window in times of severe stress. Correct this immediately, because no one else will do it for you. Unsure of where to start, or even what the term ‘self-care’ really means? Here’s a handy playlist of TED talks about the importance of self-care. 

      If you do just one thing every day, repeat this mantra: “I am doing my best. I am enough.” Because you are, on both counts.

      2. Reach out for support

      Everyone in your inner circle wants to be helpful. This is an important part of friendship. While many are inclined to endure hardships alone in a feat of martyrdom, don’t do that. In whatever way you are most comfortable, reach out to your closest friends and give them a heads-up that you need them. Don’t underestimate the power of being vulnerable.

      Whether it’s venting to a friend, seeking advice from a mentor, or attending therapy sessions, reaching out for support can help you navigate difficult emotions and build resilience in the workplace.

      3. Communicate with your manager

      Also at the very least: Be upfront with the person who manages you about the many things you are navigating emotionally. Put some time on their calendar or send them an email briefly filling them in on the situation, and asking for a time to talk further. 

      Be honest and transparent about how you’re feeling and express your needs clearly. Constructive dialogue can help resolve conflicts, build trust, and foster a supportive work environment where emotions are openly acknowledged and addressed.

      Tell them what you are carrying and ask for their help distributing the load. Even if your manager can’t take things off your plate, they can help you prioritize and manage expectations.

      What do you do when you need to soothe yourself? What do you do to de-stress? Make a list of everything that has ever made you feel better, including the wild and crazy things. Then move the immediately accessible ones to the top. Pick three to implement this week. 

      Consider practicing emotional regulation techniques to prevent emotions from negatively affecting your work. Deep breathing exercises, mindfulness meditation, and progressive muscle relaxation are effective techniques for calming the mind and reducing stress levels. Additionally, reframing negative thoughts and focusing on positive aspects of the situation can help shift your perspective and improve your emotional well-being.

      5. Take action (however small or big) every day

      Taking action is a key part of moving through grief or turmoil. Stasis will only amplify your frustration and magnify your sadness. Plus, per a Harvard Business School study, “rituals” have been shown to instill emotional resilience in times of grieving. 

      The study discovered an interesting behavior: “Rituals appear to be defined by purposeful behaviors designed to achieve some desired outcome and that the specific behaviors that constitute those rituals are less important than performing some form of ritualistic behavior.” TL;DR: It doesn’t matter what you do, so long as you do something you believe will make you feel better.

      Manage emotions at work

      Emotions are an inherent aspect of the human experience, and they inevitably influence our professional lives. By implementing these strategies, you can effectively manage emotions in the workplace while maintaining productivity and well-being. By integrating these practices into your daily routine, you can cultivate a healthier and more fulfilling work environment for yourself and those around you.

      Originally written by Whitney Ricketts in November 2016. Updated by Hired Content Team in March 2024. More

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      in Talent Acquisition

      6 Ways to Find the Perfect Mentor to Advance Your Career (+ What to Look for in a Great Mentor)

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      One of the most undervalued but beneficial resources any professional can have during their career is a mentor. In an increasingly competitive world of work, a combination of emotional intelligence, a refined skill set, and a great network will drive your career’s growth trajectory.

      If you speak with any accomplished (senior) professional, the last piece of that puzzle is having a mentor. In your path to success, it’s important to have guidance and positive encouragement from someone who has been there and done that.

      Harvard Business School’s Thomas DeLong wrote, “Everyone we spoke with over age 40 could name a mentor in his or her professional life, but younger people often could not.” Before you can reap the benefits of a trusted advisor, you have to find one. To kick off your search, here are six strategies for finding a career-defining mentor:

      1. Unearth hidden gems in your current network

      Start with your closest friends at work who have an understanding of you professionally and personally. The motto “If you don’t ask, you shall never receive” could not be more true. Don’t be afraid to put yourself out there. Ask your colleagues to recommend former coworkers or friends who may be a great fit for you (as a mentor).

      Additionally, reaching out to your friends who work in a similar industry can prove to be fruitful on multiple fronts. Let them know where you are mentally and what you are looking to gain from a mentor in your corner. Once they suggest a few names, research them through their LinkedIn profiles to get a better sense of their career trajectory before you reach out.

      2. Remember your (professional) heritage

      You may not be at your previous employer for a variety of reasons. But there may be an opportunity you’re missing out on by overlooking this option. Think back to some of the managers you enjoyed conversing with and have shared values.

      Consider reaching out to them to connect further (be flexible: coffee, lunch, or a quick Zoom call) and catch up. In some cases, managers who worked in a cross-functional team could be ideal too. Your mentor doesn’t have to be in your direct line of work for the relationship to be mutually beneficial.

      Building a relationship with someone whose opinion you trust is rooted more deeply in them understanding your ambitions and having a strong sense of leadership. This can help guide your decision-making at crucial points of your career.

      3. Network strategically

      This mentor acquisition strategy, although effective, may take longer to materialize. That’s because you have to build the initial relationship before you establish a “formal” mentor relationship.

      Also, not all industry events attract high-caliber professionals you’ll want to connect with. So be strategic about which ones you attend. If you choose to invest time into an event, make sure you are stepping out of your comfort zone. Connect with new faces and ask insightful questions to spark great conversation and help you learn about their experiences. You may find your mentor in the most unexpected place, so don’t discount anyone before learning more about them.

      Related: Job Searching? Online Networking Strategies to Get you Started

      4. Don’t overlook your peers

      Depending on where you are in your career, it’s valuable to consider colleagues as mentors. We all have different experiences and learnings based on how we got to where we are, so there may be learning opportunities for both of you.

      5. Aspire to learn from differences

      Intuitively, we are attracted to what we are most familiar with. When you’re looking for a mentor, be open to connecting with someone who may not have the same personality or approach as you.

      The differences between the both of you can lead to you learning so much more about yourself and vice versa. There isn’t just one path to success and it’s important to gain wisdom from various sources.

      Although differences can add more to the mentor relationship, honesty, integrity, and great listening skills are must-haves.

      6. Know your value as a mentee

      One of the biggest misconceptions around mentorship is that you are just seeking someone to help you achieve your goals. A mentorship is a dynamic relationship that involves both sides providing value and feedback to each other.

      Of course, more experienced individuals can contribute in a different capacity but your perceived lack of experience does not exclude you. You’d be surprised by how your mentor can learn from your experiences!

      Top traits of a great mentor

      So when you use those tips to go about looking for your mentor, which specific traits should you seek in them? Guest contributor Ted Jaffe shares his recommendations.

      1. Give honest and constructive feedback

      Great mentors will always tell you when you’re doing something well – and when and how you need to improve. Constructive feedback is the key to an impactful mentorship. It’s what truly helps you learn and grow. You’ll learn more from your failures than your accomplishments.

      It’s important to identify a mentor who conveys feedback in a way that’s constructive for you. You need a consistent, trustworthy source to tell you where you can improve – and more importantly how to improve for next time.

      Even as a senior product manager, I get a lot of constructive feedback from my mentors at work. This includes how I communicate a rollout plan, use data to make important product decisions, or how a presentation I delivered to the executive team could have gone better. I know my best mentors are the ones who are:

      Taking notes on my work

      Thinking carefully about how I performed

      Telling me how I did and what areas I should focus on improving

      2. Motivate you to do your best work possible

      Mentors are people you look up to. They motivate you to work harder and put time and attention into your work, which will ultimately make you successful.

      If it weren’t for mentors encouraging me to grow and develop my skills, I would not be able to accomplish what I have thus far in my career. For example, when I was building a plan to revamp our app onboarding process, I faced many obstacles and differing opinions across stakeholders. This made progress extremely difficult. I had to keep the scope reasonable and stick to a predetermined deadline.

      My mentors helped me frame my presentation and proposal in a way that helped me move forward and set scope boundaries. They also ensured we delivered a product all stakeholders could fully support. While it may sound manageable, in practice it was extremely difficult. Many times I wanted to give up. My mentors kept me motivated throughout the process and ultimately helped me deliver a great result for the company and product.

      3. Highly skilled in their area of expertise

      Your mentors should have a track record of success. You can look at their LinkedIn profile and draw inspiration from their career trajectory and growth. You should expect a great mentor to share their learnings and stories with you when you ask them about it.

      At the beginning of my career, I developed relationships with senior directors at both Symantec and RingCentral. Over time, as I delivered value for them by doing great work and helping them accomplish their goals, they rewarded me with mentorship. They talked me through their own career stories and how they developed themselves through skill and experience.  

      These stories ultimately gave me a North Star that I used to inform my own career path.

      4. Want to see you succeed in your career goals

      Your mentors should be your biggest fans. They should cheer you on from the sidelines as you focus and execute your career goals.  

      They should have a genuine interest in helping you succeed beyond what’s in it for themselves. You will be able to sense this as you share your progress in your career journey.  

      Throughout my early career, I established a regular 1:1 meeting cadence with my mentors so I could brief them on how I was doing. If I was doing well, we would discuss why. If I was struggling, we would discuss how I should turn it around and get back on track. These conversations may be rare, but when they occur they’re extremely valuable.    

      Originally published January 2017. Updated February 2024. More

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      Is Your Workplace Toxic? How to Know — And What To Do Next

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      Do you dread going to work in the morning? You might not dislike your actual job, but the culture or environment of your workplace itself. Unfortunately, a toxic workplace is all too common and can be difficult to handle.

      You’ve got an inbox full of real work to do. Yet, you spend much of your time at work worrying about a negative boss or a colleague who always blames others. A toxic workplace can leave you feeling drained, demoralized, and disengaged. But how do you know if your workplace is toxic? And more importantly, what steps can you take to navigate or escape that environment?

      If you’re stuck in a bad situation, use this blog as a guide to handle it. We’ll delve into the telltale signs of toxicity in the workplace and provide actionable strategies to reclaim your well-being and career satisfaction.

      Signs of a toxic workplace

      1. Poor leadership

      Toxic workplaces are often characterized by ineffective or abusive leadership. This can manifest in various forms, including micromanagement, favoritism, lack of transparency, and a disregard for employee well-being.

      2. Negative culture

      If negativity pervades the office atmosphere, it could be a sign of toxicity. Gossip, backstabbing, and a general sense of distrust among colleagues indicate underlying issues that need to be addressed.

      3. Lack of support

      In healthy work environments, employees feel supported and valued by their superiors and peers. However, in toxic workplaces, you may find yourself constantly undermined, belittled, or ignored, with little to no avenues for assistance or guidance.

      4. High turnover rates

      Pay attention to the rate at which employees come and go. A consistently high turnover rate may indicate systemic problems within the organization, such as poor management, unrealistic expectations, or a toxic culture.

      5. Stress and burnout

      Chronic stress and burnout are common symptoms of a toxic work environment. Perhaps, you find yourself constantly on edge, experiencing physical symptoms like headaches or insomnia, or feeling emotionally drained. It’s likely your workplace is taking a toll on your well-being.

      What to do next

      Realize you’re not alone

      “Everybody has a terrible workplace story. May it be micro-managers or owners that are temperamental, the examples of poor business leaders are endless,” says Steve Farber, president of Extreme Leadership, Inc.

      While it may not be in your best interest to discuss the environment with colleagues while you are physically in the office, it can be helpful to talk to others who are experiencing similar situations. Find out how your friends and mentors use healthy coping strategies in their workplaces. Evaluate which strategies work for your personality and situation.

      When it comes to talking to your own colleagues about employers and bosses, remember it’s best to do it over coffee or a drink. Leave the conversations outside the workplace. You don’t want to add fuel to the fire.

      Document your effort

      When you work in a toxic environment, your work may be called into question, you may feel like you are blindsided by sudden deadlines or expectations, or you may simply receive nasty or unprofessional emails.

      To combat this, rely on written communications to back you up. If your boss says they want reports on their desk by 5 p.m. Friday, follow up with an email confirming when you’ll have the completed reports. This way, when Wednesday rolls around and suddenly the reports are “late,” you’ll have an email chain (as opposed to an offhand remark) to back you up.

      Further, you can jot down notes about toxic situations as they unfold. Farber encourages employees to “document what is happening, and try to meet in-person with their boss or HR to go over any concerns, or continue on their path to professional growth and search for a healthier work environment elsewhere.”

      Interview the workplace

      When you’re interviewing for a job, remember that it’s not just about you. It’s about them too! It’s important to create a non-negotiable list of what’s most important for you in a new job. Keep this list in mind to evaluate before, after, and during your interview.

      Emily Merrell, founder of Six Degrees Society, says, “How badly do you want to work from home on Fridays? Is this a culture where they offer training or are you thrown right in? I would also grab a coffee and talk to previous employees of the company and ask them about their experience there and why they left.” Former employees will be free to speak more candidly about their experiences, giving you a good indication of what the culture is like.

      Assess your health and happiness

      “A toxic workplace can bring teamwork to a grinding halt, jeopardizing goals, affecting employee retention, and potentially becoming an enormous liability,” says Farber. “Some clear signs include not listening to their employees, constantly blaming others when things go wrong, focusing on the negative, and not setting goals or providing enough instruction to their team.”

      If these things drive you crazy, it may be time to move on, especially if your health is at stake. A toxic environment can hurt your morale and your health. If you’ve noticed you’re grinding your teeth, clenching your jaw, or getting stress headaches at work, it’s probably not worth staying. Move on to a company or organization that values your contributions and treats you fairly.

      Related: How to Identify Value-Driven Employers in the Job Search

      Move on from a toxic workplace

      Trust yourself, advocate for your needs, and pursue opportunities that align with your values and aspirations. If you’re ready to be in a better role and workplace, check out how Hired helps jobseekers find dream jobs. We work with companies hiring around the world for remote, hybrid, and in-office positions.

      Originally published October 2016. Updated February 2024. More

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      in Talent Acquisition

      6 Best Apps to Increase Your Attention Span Now

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      In season 1 of Apple TV+’s Ted Lasso, Ted helps his star defender Sam focus his attention span on the future and ‘forget’ past mistakes saying, simply, “Be a goldfish.” His wisdom is a great reminder to increase your concentration and focus on the right things. Whether it’s to avoid dwelling on a missed goal or progress on a project at work, how do you train your brain for better focus? How do you improve your attention span? 

      Since the year 2000, about the time the mobile revolution began, the average attention span has dropped from 12 seconds to 8 seconds. Even goldfish consistently hold higher attention spans at 9 seconds! (Maybe we should be like them?) 

      The Internet is fun and full of distractions: indeed, your work efficiency can suffer from liking too many cat videos on YouTube or researching way too much Fantasy Football. Maybe people in your open office setting rehashing inane reality shows compounds your issues. 

      Luckily, there are ways to use technology to maximize your focus and increase productivity. Here are six apps to increase your attention span.

      Why attention span is important

      Whether you’re studying, working, or simply trying to enjoy a moment of peace, a longer attention span enables deeper focus and engagement. Without it, tasks take longer to complete, mistakes increase, and overall productivity suffers.

      In an interview with CBS, attention researcher Gloria Mark explains three major consequences of a shorter attention span: 

      “People make more errors when they do attention-shifting.”

      “It takes longer to do something because we have to reorient to every new task every time we shift.” (This is known as the switch cost – the additional effort in reorienting ourselves.)

      “Maybe this is the worst of all: stress increases. When people are working on multiple tasks and they have to shift their attention, their blood pressure rises.”

      Can attention span be improved?

      Luckily, attention span is not set in stone. You can improve it with consistent practice and the right techniques. Just as physical exercise strengthens muscles, training your attention can enhance your ability to concentrate for longer periods. 

      Using attention training apps (we’ll get to those soon!) and techniques can help rewire your brain for sustained focus and better cognitive control.

      Are our attention spans getting shorter?

      Over the past few decades, researchers have found that people’s attention spans have shrunk considerably. With the constant bombardment of information and the rise of digital distractions, it’s no wonder this is the case. 

      However, it’s not all doom and gloom. While our environment may be challenging our ability to focus, advancements in technology also provide solutions to combat this trend. By leveraging attention apps and games designed to enhance focus, individuals can counteract the effects of a fast-paced digital world.

      How to increase your attention span

      Increasing your attention span requires a combination of discipline, mindfulness, and targeted practice. Here are a few ideas for non-digital solutions: 

      Practice attentive listening

      Read more – and block distractions while you do it

      Get some exercise 

      Limit distractions and social media use

      Focus on doing one thing at a time – resist multitasking

      Fortunately, there are also numerous apps available that offer effective strategies for attention training. These apps use meditation, cognitive exercises, and habit-building to help users strengthen their focus muscles over time. By incorporating these apps into your daily routine, you can gradually increase your attention span and improve concentration.

      Try these top apps to improve your attention span

      1. Forest

      The Forest app uses gamification to encourage focused work sessions. Users plant virtual trees that grow while they concentrate but wither if they leave the app. It’s a fun and effective way to stay on task and avoid distractions.

      Even better, Forest partners with an organization to plant real trees on Earth. With this app, you have the opportunity to both do good and feel good! Purchase it for your Android or iOS device.

      2. Headspace

      Primarily known for its meditation features, Headspace offers features specifically designed to improve focus and attention. With guided mindfulness sessions and interactive challenges, it’s a comprehensive solution for enhancing cognitive control. 

      In its mission to help you “be kind to your mind,” the app offers workouts, playlists, and sleep sounds, in addition to 500+ meditations. The app offers paid plans for both Android devices and iOS devices. 

      3. Peak 

      As a brain training app, Peak offers a variety of games and challenges to sharpen cognitive skills, including attention and focus. With personalized workouts tailored to your strengths and weaknesses, it’s an engaging way to boost mental performance.

      The games are designed to push users through short, intense workouts. They test focus, memory, mental agility, and more. Try them out on the app. It’s available for free for both iOS and Android devices.

      4. Lumosity

      Lumosity, developed by game designers and scientists, is one of the most popular apps for improving brain functioning. Known as a gym for your brain, Lumosity uses interactive games and training exercises to improve memory, processing speed, attention span, and overall cognitive ability. 

      First, you take a fit test for a baseline score and see how you compare to others in your group. From there you are given a daily workout plan, where you can track your scores and progress, and get insights from that data.

      Currently, there are over 50 games on Lumosity, and the app is available for both iOS and Android devices. Basic membership requires no fee. The monthly membership subscription does cost money, but it enables full access to all of the app’s features.

      5. CogniFit

      With the CogniFit app, you begin with an initial assessment quiz to measure your cognitive abilities and personalize a training program to address cognitive deficiencies. The game also has specialized training programs for concentration, ADHD, mental planning, and other areas where attention is required. Even cooler, you can challenge friends and earn “neurons” (the game’s currency) from the game’s platform when you perform well.

      The game is available for both Android devices and iOS devices. A basic membership is free and allows access to some games. A full membership requires either monthly or annual payment and allows access to all training programs.

      6. Elevate

      Experts in neuroscience have offered their expertise in the creation of Elevate, an app that gives you new challenges each day on over 35 cognitive skills. The app has numerous training exercises to help with attention, including those centered on concentration, processing speed, brevity, precision, visualization, and other areas.

      The free app is on iOS and Android devices. If you want to take advantage of all Elevate has to offer, you’ll need to make in-app purchases.

      Bonus: Calm

      While not an app with games to improve attention spans, Calm has a variety of tools to manage stress and anxiety, get better sleep, and feel more present. It offers soundscapes and music playlists to tune out distractions and increase focus. It also offers meditation and mindful movement sessions to improve well-being.

      Available on the Apple App Store and Google Play Store, Calm offers a free and a paid version with the difference being access to more content. They also offer Calm Business, as an employee benefit, sharing 21% of Calm users are more engaged at work. 

      While the digital age challenges our ability to pay attention, it also provides tools and solutions to improve our attention spans. By incorporating attention training apps into your daily routine and adopting mindful practices, you can increase your focus, boost productivity, and thrive in an increasingly distracted world. 

      Would you rather focus on a new job?

      If you’re ready to switch your focus to a better role for you, check out how Hired helps jobseekers find dream jobs. We work with companies hiring around the world for remote, hybrid, and in-office positions. Salary transparency is a must, because we respect the time of both parties and want long-term success for employees and employers.

      Originally written by Nicholas Callos in September 2016. Updated by the Hired Content Team in February 2024.  More

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      in Career Hacks

      Help Change the World by Interning at Arup

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      If you have not heard of Arup, you have likely seen their firm’s work firsthand without realizing it. As a global collective of designers, consultants, and experts dedicated to sustainable development, they use technology, imagination, and rigour to shape a better world. The firm has a 75-year history of commitment in producing meaningful and socially useful work.

      Working for Global Impact

      Sustainable development encompasses a variety of aspects, including regeneration, biodiversity, conservation of resources, stable economic growth, and social value. Arup has a collaborative approach where architects, engineers, and consultants come together to work towards the shared goal of shaping a better world.

      In line with Arup’s purpose, they work to provide a greater impact on the world around them. Arup has committed to achieving net zero emissions across their entire operation by 2030, covering everything from the energy used in offices to goods and services purchased. From 2019 to 2022, Arup reduced their carbon footprint by 14% to help them get closer to their goal of net zero.

      As a global organization, Arup’s members work across a myriad of departments, which they internally call “disciplines.” These disciplines range from engineering departments – such as Civil Engineering, Electrical Engineering, Mechanical Engineering, and Structural Engineering – to more specialized groups such as Sustainability, Acoustics, Energy, and more. Additionally, Arup has a business services team that includes roles within Marketing and Communications, Finance, Human Resources, Legal, and more.

      Launching Early Careers

      No matter what career path you’re pursuing, there are countless opportunities to explore at Arup. Their firm provides exposure to various disciplines throughout the internship, which helps to foster curiosity and awareness of the types of career path available to them. As an employer of choice, Arup serves as a launching pad for passionate young professionals who are looking to start their careers with meaningful work.

      For those looking to start their careers or gain knowledge as they pursue their early careers, Arup’s internship program offers an impactful experience. The acclaimed summer program offers a paid, 10-week internship for full-time undergraduate and graduate students.

      The internship program is divided into three categories in a 70/20/10 framework:

      70% real work experience

      20% internship program events

      10% for ongoing learning opportunities

      Providing Meaningful Work Experience

      Much of the time, about 70%, is spent working alongside professionals and contributing to the success of real-life projects. The internship program equips interns with hands-on experience across disciplines working on active engineering, design, and consulting projects.

      For more information about the Delta Sky Way at LAX project, see here.

      During the internship, interns are immersed in project site visits, team meetings, company meetings, and client meetings. Additionally, interns regularly engage with leadership and develop relationships with colleagues through project meetings and attending social events. The program offers a diverse experience and positions students for success within their desired career path.

      Fostering Relationships and Networking Opportunities

      During the internship, 20% of the time is spent engaging in internship program events such as regional events, local events, and a project review assignment. Regional events allow interns to engage with peers across 16 offices, attending workshops about sustainability, Employee Resource Groups, leadership, and other topical events.

      The local events foster intentional networking opportunities through site visits, connecting with office leadership, and a graduate panel discussion. These events also provide opportunities for interns to meet and engage with colleagues across disciplines at Arup, helping to expand their knowledge about the firm. Additionally, some of the events offer insights from members early in their career to interns about to start their career.

      The project review assignment groups interns into multidisciplinary teams where they work together across different office locations. Interns are tasked with completing a knowledge review and creating a value story on a recently completed Arup project, allowing interns to explore how a project was delivered with quality. The final outcome is a presentation that interns give to their teams, peers, and leadership, which provides them with meaningful exposure to the organization.

      Offering Continued Education and Development

      Finally, the last 10% of the internship is set aside for ongoing education and professional development opportunities. Interns are encouraged to spend time pursuing additional trainings to advance their skills and knowledge, which highlights how Arup invests in early career talent.

      The hiring managers identify a mentor, or what Arup calls a “buddy,” that will be partnered with interns. The objective of this mentor system is to assist interns in acclimating to their new environment, learning about the organization, and integrating into the culture and work at Arup.

      A Thriving Company Culture

      Arup deeply cares about its culture and how it represents the mission and vision of the organization. In addition to their values, Arup strives to champion Diversity, Equality, and Inclusion (DEI), and engages with communities across the globe. The firm values how the best creative work draws from a range of human experiences, viewpoints, and ideas. Arup is committed to DEI and its efforts shape the firm’s work and culture.

      Interns shared how they were able to get involved in Employee Resource Groups and support work that aligned with their own long-term goals. From exposure to the diverse leadership at Arup to networking with other offices, interns are integrated into the life and culture of the organization. They also spoke about opportunities of attending conferences or other events to support their own professional development and expand their interests outside of project work.

      Wondering what a typical day-to-day looked like for Arup interns? For more insight, watch the below videos to see what it was like to intern at Arup from 3 Arup interns at the Houston, TX office, New York City office, and Boston office!

      [embedded content]

      Timothy Dang’s day in the life as a Mechanical Engineering intern at the Houston, TX Office

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      Sarah Cole’s day in the life as a Software Development rotational intern visiting the New York City office

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      Kelly Perymon’s day in the life as a Sustainability intern at the Boston, MA office

      Pipeline for Future Job Opportunities

      It’s no secret that Arup’s internship program provides a funnel of potential candidates. At the end of the internship, interns are evaluated and considered for full-time or return internship opportunities.

      Arup employs individuals from all different degrees and backgrounds. They assess candidates holistically and place a focus on their technical skills and experience that align with the position. They look for innovative thinkers with a passion and drive to join an extraordinary collective and create a future with purpose.

      Internship Application Process

      For those interested in applying for an internship with Arup, you must submit an application. After passing the resume review, candidates will be shortlisted and invited to complete the pre-screen step and assessment. After passing the pre-screen, candidates will be set up for a video interview with the hiring manager for the role.

      Arup looks for students who are passionate about their field of study, curious about the professional world, and eager to shape a better world through sustainable development. It is important for candidates to be self-motivated, have strong communication skills, and be willing to be part of a community.

      For more information about the internship program and the application process, check out Arup’s page on WayUp here. More

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      Want a Career with Impact? Work at the American Heart Association

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      When looking to start your career, you consider the type of work involved, but do you consider the greater impact of the work itself?

      The American Heart Association is the nation’s oldest and largest voluntary organization dedicated to fighting heart disease and stroke, and the organization is now in its 100th year. Working with over 35 million volunteers and supporters, the non-profit Association makes a real impact with its focus on cardiovascular and overall health, saving millions of lives.

      Heart disease and stroke are the two leading causes of death worldwide, and for survivors, they can diminish the quality of life. The Association’s mission is to be a relentless force for a world of longer, healthier lives, by funding innovative research (more than $5 billion to date), advocating for the public’s health, and sharing lifesaving resources, with a focus on ensuring equitable health in all communities.

      The American Heart Association has strong tailored early career programs for people to pursue their goals, such as their internship program, the Scholars program, and HeartCorps, the Association’s public health AmeriCorps program.

      Employees at the Association join the organization from varied backgrounds. Some bring experience from major corporations, some recently finished their education, and some are transitioning from the military. No matter your entry point, the Association is a strong and meaningful place to start, build, or grow your career.

      The Internship Program

      The American Heart Association’s structured internship program offers interns opportunities within many departments. The organization is committed to provide students with real-time, meaningful experiences to learn about and assist with the work done there.

      The internships span across different disciplines, such as Operations, Fundraising, Marketing, Health Strategies, and Science and Research. Dion Bart, a Communications Intern who later joined the American Heart Association full-time, talked about his experience as an intern, touching on the structure, supportive environment, opportunities for growth, inclusive company culture and the importance of voicing opinions and asking for help in order to succeed.

      Dion’s work as an intern included creating and implementing a communications and social media plan for a major event (Heart Walk). He gained firsthand experience of what a communications director does, which helped position himself for a full-time job at the American Heart Association.

      Another intern, Sha’Dasia Reynolds, began as an intern in Community Impact and extended her internship in Human Resources with University Relations. Through her work in two different departments, she gained even more valuable experience and understanding of what it is like to work at the Association. Now, she is taking what she learned as an intern and providing feedback to make the internship experience even better.

      Darjé Bennett talked about her experience transitioning from the military and into the American Heart Association. She expressed her gratitude for how the organization –– and especially the mentors –– helped her re-enter the civilian workforce. As she began her internship, she discovered how her military experience translated into real-life work experience.

      Darjé was another intern who was able to transition into a full-time position at the Association. She also shared how supportive the Association has been for her as a working mom, providing her with flexibility. For more information about The American Heart Association’s careers, look here.

      WayUp also spoke with Christen Lawrence, an HBCU graduate from Miles College, who interned with the American Heart Association following her participation as an HBCU Scholar. As part of its comprehensive work toward building equitable health, the American Heart Association has partnered with Historically Black Colleges and Universities (HBCUs), Hispanic Serving Institutions (HSI), and other accredited colleges to help students earn professional degrees in the biomedical and health sciences. These scholar programs at the organization provide an experience over an academic year that focuses on research methodologies as well as the social impact caused by health disparities and inequities.

      Being a scholar gave Christen valuable research opportunities, addressed representation in the workplace, and emphasized the value of mental well-being and career development all of which helped her build confidence as a young professional. She spoke highly of that opportunity and how it provided her with valuable networking opportunities and sparked her interest in becoming an intern with the Association.

      The exposure to leadership at company events helped increase networking skills, which paid off for Christen as she accepted a full-time role after completing her internship.

      HeartCorps Program

      Beyond the standard internship program, the Association has the HeartCorps program, launched in partnership with AmeriCorps. HeartCorps is a public health AmeriCorps service program where members gain valuable professional public health experience while advancing more equitable health outcomes for rural communities.

      WayUp spoke with Janninah Miller, a current HeartCorps member, about her experience. Janninah serves with a Health Center and works on community health assessment projects and helped address food insecurity and transportation issues. She shared how the HeartCorps program gave her valuable experience toward her long-term career goals.

      For students interested in public health, the HeartCorps program is a great one to explore during your early career development. For information about HeartCorps, contact them at HeartCorps@heart.org.

      Career Development Opportunities

      As shown above, many interns are given opportunities to extend their internship or join the organization full-time, and praised the program for how well it was structured to provide them with a meaningful experience.

      Tips for the internship interview process? Former interns noted the interviews are conversational and suggest being true to yourself and asking questions, so candidates show their authentic selves. Many interns also discussed why they wanted to work in the non-profit sector.

      The American Heart Association fosters career opportunities for early career professionals who are looking to start or continue their career. Whether you’re looking for a full-time, part-time, or internship role, there are various roles at the American Heart Association that you can explore.

      Notably, the American Heart Association was recognized on the Forbes 2023 list of America’s Best Midsize Employers. The AHA also earned a top spot on DiversityInc’s 2023 lists of Top Hospitals and Health Systems, Top Companies for Board of Directors, and Noteworthy Companies. The organization has also been named a Leading Disability Employer for the fourth consecutive year, by the National Organization on Disability (NOD). Working for an established organization has many benefits, including professional opportunities. Employees have access to HeartU, which offers state-of-the-art online training courses to enhance career development.

      WayUp is here to help you navigate your career ambitions. If you are interested in applying for an internship or exploring open positions, you can learn more on WayUp’s page here. More

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      Learn How The Estée Lauder Companies Champions Diversity & Career Advancement in the Beauty Industry

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      Like many industries, the beauty industry has grown to be one of the fastest evolving markets with consumers who demand authenticity, representation, and innovative products that fit their unique needs. At The Estée Lauder Companies’ (ELC), our collective vision is to be the most inclusive and diverse beauty company in the world as well as the employer of choice for diverse talent and the brand of choice for our global consumers. Because of this, we understand that talent today don’t just want to know what companies WILL do as it pertains to inclusion, diversity, and equity, but have a genuine track record and a commitment to current and future leader’s career advancement.

      Today over 80% of our work force is female, 50% of our U.S. Workforce is comprised of minorities and 59% of Global VP positions and above are held by women.

      We are consumer obsessed and because of this we focus our priorities on ensuring our employee population reflects the communities we impact by ensuring equitable access to professional development and advancement opportunities.

      Driving Professional Development within HBCU Communities

      As an organization dedicated to professional development and education, we pride ourselves in our ability to deliver on our ID&E commitments through external programs with our employee populations and HBCUs. To date, ELC has partnered with Howard University, Spelman College, and Florida A&M to provide virtual networking and career advancement programs for alumnae seeking ways to transition to the beauty industry.

      She’s Howard – ELC’s partnership program with Howard University was inspired by ELC’s longstanding relationship with the University that began in 2018 through an increased focus on HBCU recruiting. Since its inception in 2021, the program continues to be a resourceful networking tool for all Howard Alumnae. 

      Let’s Talk Beauty – ELC’s partnership program with the National Alumnae Association of Spelman College was designed to serve as a platform for ELC to connect with Spelman Alumnae through intentional conversations, panel discussions, and networking opportunities to provide career coaching and insights into the beauty industry. 

      FAMU 10-Week Travel Retail Program – ELC’s partnership program with Florida A&M University was designed to engage rising juniors and seniors by providing an inside look into the fast-paced world of Travel Retail. Participants join for a 10-week program during which 41 merit scholarships of US$10,000 were awarded to students in the University’s School of Business and Industry over the course of five years by the University on behalf of The Estée Lauder Companies. 

      Leading From Every Chair

      We believe in the power of leading from every chair and are committed to creating space for talent with unique backgrounds and perspectives to support and lead innovation. As one of the world’s leading manufacturers and marketers of quality skincare, makeup, fragrance and hair care products sold in approximately 150 countries and territories, we offer a number of opportunities for undergraduates, early career professionals and our internal community of employees to continue to challenge themselves and contribute to a number of exciting business priorities. 

      Lauder Summer Internship Program – A 10-week program that offers undergraduate students in the U.S. the opportunity to think critically in real-world corporate situations. Students have the opportunity to apply for openings in our corporate functions or at one of our brands, and they will be assigned based on their academic backgrounds and interests once they are accepted into the program. 

      Presidential Associate Program – An intensive, 18-month rotational program specially designed for undergraduates. This program integrates professional rotations with continuous leadership development, coaching, mentoring, hands-on practical experience, group networking opportunities, and strategic thinking initiatives to optimize talent and build business acumen and capability.

      From Every Chair Program – In June 2020, William P. Lauder, Executive Chairman, and Fabrizio Freda, President and Chief Executive Officer, shared ELC’s Commitment to Racial Equity. As part of our ongoing commitment to ensure Black employees have equal access to leadership trainings and mentorship programs with senior executives, the Global Talent team and the Inclusion & Diversity COE, in collaboration with the Network of Black Leaders and Executives (NOBLE) Employee Resource Group, created the From Every Chair (FEC) Leadership & Development Program. This 9-month Sponsorship and Mentorship program for current employees focuses on one-on-one mentoring sessions, curated professional development seminars and dedicated coaching from highly regarded executive coaches. Since its inception, the program was designed to develop and advance Black talent through enhanced programs focused on soft skills and career coaching for all participants.

      ELC Grow – In 2022, ELC launches its internal Talent Marketplace designed to connect employees to personalized recommendations for full-time roles, project and networking opportunities that can empower our community to grow their skills and careers. By matching employees with internal opportunities autonomously we encourage an environment of continued learning and fueling future career aspirations and interest.

      Head over to The Estee Lauder Company’s company profile to learn more about the company and for information on open roles! More

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      How KPMG Global Opportunities Prepare Early Career Professionals for the Workforce

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      As a professional preparing to enter the workforce, it can feel overwhelming as you consider the seemingly limitless possibilities of what to pursue after graduation. When this time arrives, it’s important to consider what kind of employer is the best fit and where you can grow your skills the most.

      It goes without saying that new experiences and stepping out of your comfort zone will contribute to professional growth and development. However, is it even possible to find a life-changing experience like that at the start of your career?

      KPMG, one of the Big 4 accounting firms, has grasped this experience-led development method and integrated it for their employees through their global presence and opportunities abroad.

      In addition to their global offices and international clientele, KPMG offers the opportunity for select students from across the world to participate in the Global Advantage Program and the Global Internship Program. KPMG knows that some of the best opportunities to grow and learn can happen outside of one’s home country and these programs are their way of leveraging that potential.

      Recently, WayUp spoke with a few current and future employees who participated in these unique global opportunities to hear about their experiences and what they gained from traveling and working abroad. In our conversations, we learned that the firm’s global opportunities help early career professionals step out of their comfort zone and gain invaluable skills that help them succeed in a new industry and workforce.

      The KPMG Global Advantage Program (GAP) is an opportunity for about 150 future interns from over 10 different countries to develop skills the summer before their internship. The four-day training course hosted in Europe seeks to grow students’ skills in the avenues of leadership, self-awareness, interpersonal impact, and cultural versatility.

      Here is a little bit of what the 2023 program in Brussels, Belgium looked like!

      [embedded content]

      This past summer, Jessica Commisso, a KPMG University Recruiter and former intern, attended GAP in Brussels with a group of students acting as an ambassador and manager. Her experience this past summer helped her see just how beneficial the program can be for new hires and their ability to work with different types of people.

      Another incredible opportunity for KPMG interns is the Global Internship Program (GIP), which provides real-world experience through a four-week rotational program. Whether it’s working in Dubai, London, Sydney, or many other global office locations, interns gain exposure to global professional services practices and increase relationship-building skills.

      Participants spend half of their internships working in a location outside of the US with international colleagues and develop a global network of professionals which enhances their skills in collaboration, networking, and communication. Additionally, interns gain meaningful work experience by learning about international accounting standards and working on tangible deliverables with global clients.

      This past summer, Victoria Vanriele participated in GIP as a Tax Intern working on the island of Mauritius off the coast of Africa. During her time in Mauritius, Victoria was thrown into a new and unfamiliar environment – an experience that helped her understand different cultural norms and ways to interact with people.

      As Victoria anticipates working with colleagues and clients from different backgrounds in her future full-time role, she will undoubtedly use her experience in Mauritius to help guide her.

      Hensen Lam, another participant in GIP, shared that the client work he did in Dubai had the greatest impact on his development.

      From leading client meetings to holding down presentations, Hensen gained confidence as a professional through hands-on experience and participation in real business deliverables.

      Whether it was getting comfortable with new and unfamiliar environments or gaining inspiration to succeed, both Victoria and Hensen had critical experiences that contributed to their growth at KPMG.

      Beyond the Global Advantage and Global Internship Programs, full-time professionals at KPMG also have the opportunity to gain international experience working with the firm’s global clients or by participating in the KPMG Global Opportunities (GO) program. Last year, nearly 70 KPMG member firms hosted over 770 professionals on rotations around the world.

      Jamie Bernstein, a Senior Associate in Tax who currently works with an international client, participated in both global programs before she joined the firm full-time. She acknowledges how helpful it was to understand the international tax perspective through global client work. While at the London office, she interacted with several international colleagues and enjoyed learning more about their backgrounds.

      As she lived away from home in another country, Jamie had the relational capacity to focus more on networking through client dinners, team-building events, and other cultural activities. She emphasized how working in an unfamiliar territory was a main driver for self-improvement.

      Even today, as a Senior Associate, Jamie seeks out new and unfamiliar opportunities because she knows they will help her grow professionally. From global programs to meaningful networking experiences, it is evident how these initiatives help to build a sense of connection to the firm.

      Jamie’s experience goes to show how involvement with the global initiatives at KPMG, especially early in your development, will undoubtedly have a lasting impact on your career and professional journey.

      After chatting with both entry-level and experienced employees who have participated in global initiatives with KPMG, it is clear the programs impact career development and the path that individuals take.

      Whether they help you learn how to communicate with people from different backgrounds, solve unique problems, or foster ambition and a desire to succeed, the global experiences at KPMG help early-career candidates launch and grow their careers.

      For more information about international opportunities at KPMG for both interns and full-time employees, head over to their WayUp profile or www.kpmguscareers.com/early-career.

      Some or all of the services described herein may not be permissible for KPMG audit clients and their affiliates or related entities.

      The information contained herein is of a general nature and is not intended to address the circumstances of any particular individual or entity. Although we endeavor to provide accurate and timely information, there can be no guarantee that such information is accurate as of the date it is received or that it will continue to be accurate in the future. No one should act on such information without appropriate professional advice after a thorough examination of the particular situation.

      © 2023 KPMG LLP, a Delaware limited liability partnership and a member firm of the KPMG global organization of independent member firms affiliated with KPMG International Limited, a private English company limited by guarantee. All rights reserved.

      The KPMG name and logo are trademarks used under license by the independent member firms of the KPMG global organization.  More