Reading regularly is one of the most important disciplines you can have in life.

Practically, it’s almost impossible to function in the modern world without being able to read. But there’s a far deeper benefit to regular reading. Just ask Bill Gates—he reads 50 books per year! Why? Because “You don’t really start getting old until you stop learning… Reading fuels a sense of curiosity about the world, which I think helped drive me forward in my career.”¹

That’s high praise! Let’s explore the benefits of consistent, disciplined reading.

First, reading is quite literally good for your brain.

Studies have demonstrated that even reading fiction strengthens brain connections, reduces your risk for mental ailments like depression, and brain diseases like Alzheimer’s.² So if you want your brain to thrive, grab a book, even if it’s a light-hearted novel, and start reading!

Second, reading can improve your quality of life.

As mentioned earlier, reading can combat mental health issues like depression. But studies seem to suggest that reading fiction can also improve qualities like empathy.³ After all, novels can offer explorations of the human experience. Reading about how others feel and live, even if they’re invented, can broaden your emotional horizons and encourage you to reflect on your own feelings. It also exposes you to new information and new ideas that can enrich your perspective. It’s an introduction to a virtually limitless world of knowledge and experiences.

The takeaway?

Make a habit out of reading! There’s no shame in what you read, whether it’s a fantasy series, a Jane Austen novel, or philosophy essay! Start a book club with some friends and discuss what you read. You may be surprised by the benefits you experience.

There is a deep yet often unconsidered connection between mental health and money.

The data is clear as day. The Money and Mental Health Institute discovered that…

• 46% of people__ with debt have a diagnosed mental health condition
• 86% of people with__ mental health issues and debt say that debt exacerbates their mental health issues
• People with depression and debt are 4x more likely to still have debt after 18 months compared to their counterparts
• Those with debt are 3x more likely to contemplate suicide due to that debt¹

What these statistics don’t reveal, however, is what comes first. Do mental health issues spark financial woes? Or do financial woes spark mental health issues?

The answer, of course, is yes.

The connection between mental health and money can’t be reduced to simple causation. Instead, it’s a spiral where both factors can feed off of each other.

Consider the following pattern…

• A financial crisis ramps up stress levels.
• Ramped up stress levels activate negative self-talk.
• Negative self-talk sparks unhealthy coping mechanisms.
• Unhealthy coping mechanisms wreak havoc on the financial situation. And repeat.

This is an example of a financial crisis sparking mental health issues. But notice that a financial crisis isn’t the only situation that can cause the cycle. For instance…

• An unhealthy relationship ramps up stress levels.
• Ramped up stress levels activate negative self-talk.
• Negative self-talk sparks unhealthy coping mechanisms.
• Unhealthy coping mechanisms wreak havoc on the financial situation. And repeat.

In short, there’s a two-way relationship between mental health and money. If you’re seeking to start building wealth and changing your life, you must address both. Practically speaking, that means steps like…

• Reducing financial stress by building an emergency fund
• Increasing financial flexibility by reducing debt
• Unlearning toxic self-talk habits that spark anxiety and depression
• Developing healthy coping skills to alleviate stress

These can be daunting steps if you’re going it alone. That’s why it’s always best to seek the help of both mental health and financial professionals. They’ll have the insights and strategies you need to blaze a different path for your future.

Need a quick mood boost? Write a gratitude letter.

It’s easy. Think of a person who’s made a real difference in your life. Sit down at a desk with a piece of paper and a pen. Set a timer for 15 minutes. Share as much detail as you can about what this person did for you, the difference it’s made in your life, and how grateful you are for them.

Why? Because writing about what you’re grateful for has been shown to improve mental health. One study found that participants who wrote gratitude letters before their first visit with a counselor experience better outcomes than those who didn’t.1

The participants in the study didn’t even have to deliver the letters. The act of writing them was enough to experience benefits.

But if you want to supercharge your well-being, deliver the letter in person. Better yet, read it out loud to the recipient. It’s been proven to boost happiness for one to three months.² Seems strange, right? What if reading the letter out loud is… weird?

The good news is, it doesn’t have to be weird. If you can write the letter with sincerity and without any expectations, the person receiving it will likely feel touched, appreciated, and supported—all of which are great for their well-being, too.

So go ahead and give it a try! The next time you’re feeling down, write a letter of gratitude. It might just be the best 15 minutes you spend all day.

Debt is a word that strikes fear in the hearts of many. It ruins fortunes, causes untold stress, and topples governments.

Just ask a millennial about their financial struggles—student loan debt will certainly top their list.

But why? Why is debt so bad, anyway? After all, isn’t credit just money you can use now then pay back later? What’s the big deal?

Well, actually debt is a very big deal. In fact, it can make or break your personal finances.

This article isn’t for hardened debt fighters. You already know the damage debt can do.

But if you’re just starting your financial journey, take note before it’s too late. At best, debt is a tool. It certainly isn’t your friend. Here’s why…

It begins by lowering your cash flow. All those monthly payments bite into your paycheck, effectively lowering your income.

And that has consequences.

It can make it a struggle to afford a home. You simply lack the cash flow to afford mortgage payments.

It makes it a struggle to build wealth. Every spare penny goes towards making ends meet.

It makes it a struggle to maintain your lifestyle. You may find yourself choosing between the pleasures—and even the basics—of life and appeasing your creditors.

And that brings the risk of bankruptcy. It’s a last-ditch effort to erase an unpayable debt. It comes with a heavy price—creditors can take your home and possessions to make up for what you owe. And even if bankruptcy erases the debt, it will have a lasting impact on your credit score and financial future.¹

It can change your life forever, throwing your life into chaos.

Think about it—when was the last time someone smiled and fondly recalled that time they went bankrupt? Never. It’s a traumatic experience. This is something you want to avoid at all costs.

This isn’t to scare you into a debt free life or guilt you for using a credit card. Rather, it’s to educate you on the stakes. Debt isn’t something to be taken on lightly. It can have lasting consequences on your life, family, finances, and even mental health. Act accordingly.

There’s no better way to feel like a mature adult than budgeting.

The planning, the structure, and the routine of proper budgeting create a sense that you’ve got this. You’re in control. You’re a proper grownup.

But there’s another feeling that budgeting can conjure—the dreaded “bleh”!

That’s because budgeting seems like a ton of work. You have to set goals, track your income, record every time you spend money, create a spreadsheet, download an app, be consistent—doesn’t sound like much fun.

And there’s that nagging question—what if I blow it? What if I overspend? What if an emergency pops up and I can’t cover it? What does that say about me and my character?

It’s understandable—intentionally starting a healthy habit requires focus and work, but it also opens the possibility of failure.

Fortunately, there’s a two-step hack to get you addicted to budgeting in the New Year…

Step 1: Track spending

Step 2: Relentlessly reward good behavior

Why does this method work? Because it leverages two things that your brain loves—progress and rewards.

Step 1: Next time you go shopping, make note of how much you spend. Use a budgeting app on your phone. (It helps remove mental barriers from the tracking process.)

Then, challenge yourself to spend slightly less next time. Track the results.

Before long, you’ll begin compulsively tracking—and reducing—your spending. Why? Because you’re seeing progress. You feel like you’re moving in the right direction. And that feels incredible.

Step 2: But you can further intensify your budgeting habit. Don’t just track your progress—celebrate it!

When you make a dent in your spending, reward yourself. Indulge in something you love. Grab dinner with a close friend. Or simply pick up a candy bar on your next shopping trip. Whatever it is, give yourself a high-five!

At first, this will feel like a rush. You’re allowing yourself to celebrate a victory, and that recognition is elating.

But over time, it will become routine. You’ll automatically start doing the right thing because your brain expects a reward. You’re proactively reinforcing healthy behavior, creating a powerful habit.

So to recap, this is how you should budget in the new year…

Track spending

Relentlessly reward good behavior

Try it out for a week and see how you feel. If you feel good about it, keep it up! If you don’t stick with it, that’s okay. Failure is part of the process. The key is to keep retooling your approach until the habit sticks.

No, it’s NOT the tax break, although that’s helpful.

It’s not the extra income, though that can help you reach your financial goals.

It’s not even the health insurance perks, which may save you a massive chunk of cash.

It’s actually love. And that’s not hyperbole. It’s a fact.

A Harvard study spanning decades discovered that men who described their close relationships as warm earned vastly more than their peers.¹

Why? What’s the connection between healthy relationships and income?

Maybe it’s simply a correlation, not a causation. Perhaps there’s a hidden factor that leads to both high incomes and great marriages.

It’s certainly not intelligence. Past a certain point, warm relationships were better predictors of income than IQ.

Health might play a role. Happy marriages tend to boost longevity and increase physical well-being, the study found.

But it doesn’t take much thought to see potential connections between relationships and income.

For instance, the stress of an unhealthy relationship might make it harder to focus on work, impacting performance.

Or maybe the power of healthy teamwork exponentially increases a couple’s ability to excel in their fields.

Or maybe encouragement and acceptance empower people to take more calculated risks with big potential payoffs.

Or maybe, just maybe, healthy relationships give people something worth fighting for.

You be the judge. Regardless of the cause, it’s clear that your relationships are among the wisest investments you can make.

Splurging is awesome. At least, it feels awesome.

Shopping unleashes dopamine, the brain chemical that fuels our biological reward system. Dopamine is the reason you crave food, sugar, affection… and splurging.¹

Think about the last time you splurged. Remember the feeling of anticipation when you walked into the store or pulled up the website? That’s the dopamine pushing you towards buying.

It’s also responsible for the rush when you open the box when you get home or try on that knockout dress for the first time.

There’s nothing wrong with indulging those feelings from time to time. But what can you do if you’re craving a shopping spree that your budget can’t handle?

Simple. Sleep on it!

Waiting 24 hours between feeling the urge to spend and going to the store gives you space to think. Do you really need that new gadget? Will that fancy dress make you happy?

After thinking it over, you may still want to splurge. That’s fine (as long as it’s within your financial strategy)! The key is that when you give yourself time to think things over, you won’t be as likely to make an impulse buy. Instead, you’re more likely to make a calculated, well-reasoned decision. And delaying your gratification will make it all the more rewarding when you walk out of the store.

Keep a close eye on your splurging habits. If you feel like your spending is out of control, you may need to seek a mental health or financial professional. There might be more to your shopping habits than meets the eye!

Some factors that influence your success are out of your control.

You can’t change your height or birthday or birth order or a dozen tiny variables which can all impact your success.¹

But there’s one factor that radically impacts your financial and personal success that you can control. And it impacts everyone, regardless of their background or income…

That’s right. Relationships are critical predictors of your life success in every category.

A Harvard study followed hundreds of students and inner-city boys from the 1930s to the present. The emotional, financial, and physical well-being of the subjects were regularly examined for almost 80 years.

The results were stunning…

Loneliness was as deadly as smoking and drinking Stable relationships protect from memory loss² Men with warm relationships earned $150,000 annually on average than men without³

The takeaway is clear. The healthier your relationships, the greater your potential for achieving success.

Practically, that has implications…

1. Prioritize your family over your career. Don’t think that you’re doing your family and finances a favor by working long and stressful hours. Invest in the ones you love, and you might be surprised by the long-term career benefits.

2. Examine roadblocks to creating healthy relationships. High-quality friendships and marriages don’t fall into your lap. If you have a track record of complicated and dramatic relationships, seek to understand the cause. You may need to enlist the help of a mental health professional. It’s well worth the investment!

3. Seek mentors. They’re a source of perspective, encouragement, and can help to overcome your weaknesses. And unlike friends (who might be less objective), mentors can be completely devoted to helping you meet your goals.

Relationships aren’t always easy. Like your career, they require mindfulness, intention, and effort to succeed. But they’re well worth the time, attention, and sacrifice.

If you haven’t recently, take stock of your life satisfaction and relationship quality. Then, talk with a loved one or friend about steps you can take to make improvements going forward. It might just change your life.

Can wise money moves help improve your mental health, decrease your stress, and boost your peace of mind? Absolutely.

It’s easy to see why. A lot of stress comes from worrying about the future, as well as problems that might seem small but are stressful in practice (such as getting stuck with a $400 car repair bill because your brakes went out).

How much better would it feel if you could stop stressing about money? How much less anxiety would you experience if your retirement savings were on track? And how much more secure would you feel, knowing that should an emergency arise, you have the resources to handle it?

With that end in mind, here are simple financial moves you can make to help improve your mental health!

Create a financial vision statement. Whether you use a financial professional or do it on your own, creating a financial vision statement is the first step to improving your quality of life with personal finance.

What’s a “vision statement?” It’s a one or two sentence description of where you want your money to take you in the future.

Why does it help your mental health? For starters, it gives you a goal to strive towards, and goals tend to increase mental resilience.¹

It also may help reduce uncertainty and ambiguity about the future. When your financial vision statement is clear and complete, your next actions may become clear and obvious.

But while it may seem simple on paper, it can feel overwhelming in practice. Try this process to help take the stress out of creating your vision statement…

Create a list of things you value. That could be family, adventure, stability, comfort, and more.

Write out what a future full of your values would look like. This gives you a more concrete—and inspiring—vision of your goals.

Describe how money can make your vision a reality. This final piece is your financial vision statement. It’s how much money you’ll need to enjoy the lifestyle you want in the future.

Save up an emergency fund. Juggling a paycheck, credit card bills, student loans and other debt repayment, rent, and groceries is stressful.

Unexpected—and expensive—emergencies can make things even harder.

But being prepared helps! Having an emergency fund means that when something goes wrong, you’ll have cash on hand to help cover it.

In general, aim to save 3-6 months’ worth of income and keep it easily accessible. Then, when an emergency strikes, simply reach into your emergency fund to help cover the costs.

Will it totally eliminate the stress of emergencies? Probably not. But it can mitigate the financial anxiety that can loom over you if you’re not prepared.

Meet with a financial professional. Nothing reduces your stress levels quite like knowing your finances are in good hands. That’s where a licensed and qualified financial professional can help.

They can help you develop strategies for reaching your goals, identify obstacles early on, and refine your financial vision statement.

Plus, having someone you can talk to about money can make your finances far less intimidating and stressful. Find a professional who you’re comfortable with and who’s knowledgeable, and start cultivating your relationship. It may be one of the best investments you make!

If you’re feeling stressed about money, know that you’re not alone. And the good news is that you can do something about it. Try these simple steps, and see how you feel!

Successful people come from all types of backgrounds.

But did you know there are certain habits they tend to have in common? What’s better yet, they’re mostly practices that don’t require a huge budget to start doing. Here are three concrete ways that you can imitate the wealthy—starting today!

Wake up early (but also get enough sleep) <br> Let’s establish right away that most people shouldn’t wake up at four in the morning if you’re going to bed at midnight. Lack of sleep can exacerbate or cause dozens of health and mental issues ranging from obesity to depression (1). That’s the exact opposite of what rising with the sun is supposed to do!

The primary perk of going to bed early and waking up early is that it helps give you control of your day. You’re not simply rolling out of bed forty-five minutes before work and coming home too tired to do anything useful. Instead, you get to devote your most productive hours to something that you care about, whether that’s meditating, working on a passion project, or exercising. Speaking of which…

Exercise <br> Exercise is something that the successful tend to prioritize. One survey found that 76 percent of the wealthy devoted 30 minutes or more a day to some kind of aerobic exercise (2). It seems obvious, but working out doesn’t just improve physical health; it can help ward off depression and increase mental sharpness (3). It’s no wonder so many successful people make time to exercise.

Read <br> Almost 9 out of 10 wealthy people surveyed said they devote thirty minutes a day to reading. Why? It turns out that it can improve mental awareness and helps keep your brain fine-tuned (4). But reading can also be a valuable way of expanding your perspective, learning new ideas, and drawing inspiration from unexpected places.

Some of these habits might seem intimidating. Switching your bedtime back three hours so you can wake up before sunrise is a big commitment, as is working out consistently or reading books if you’re just used to scanning social media. Try starting off small. Get out of bed thirty minutes earlier than usual for a week and see if that makes a difference. One day a week at the gym is much better than zero, and reading a worthwhile article (like this one!) might pique your appetite for more. Whatever your baby step is, keep expanding on it until you’re an early rising, iron-pumping, and well-read machine!

Leaders are often the ones who both create and maintain a positive work environment.

But that’s far easier said than done. It can feel like the success of your entire team falls squarely on your shoulders. That can create stress. Lots of it. And that can make it difficult to create a positive atmosphere in your workspace.

But there are some simple practices that can help foster a healthy and happy work environment. Here are a few!

Be an active listener. Don’t just hear what someone says. Focus, engage, and show interest in what is being said while asking questions. Showing that you’re listening will make others feel better about themselves and force you to take more seriously what they’re saying. It helps you get to know people on a deeper level—you’ll know exactly how best to talk with someone during your next interaction!

Ask your team for input. Your team is made up of people with many backgrounds and ideas. That’s why you need to make it a practice to ask your teammates or friends for input when coming up with a new idea. You won’t just discover possibilities that you had never thought of—workers will feel like they’re truly integrated into the team when you get their perspectives.

Give credit where it’s due. When you see an employee doing a great job, speak up! Recognize their work and let them know they’re appreciated. It will inspire the team and motivate your employees to keep striving for excellence.

Be mindful of your mood. Mindfulness is a difficult skill to master—but it can yield big results! Being aware of how you are feeling and being present in the moment is always beneficial. This one may not be easy, but with practice, mindfulness can help you respond wisely to difficult situations when they arise. Instead of getting lost in emotion-driven reactions, try monitoring your mental state and notice when you’re feeling tense—this will empower you to take productive action instead of giving way to more stress. It’s a critical ability that all leaders should invest in!

These tips aren’t just for CEOs or managers. Anyone can develop these skills and start to make their work environment a more positive place. They might be the edge you need to make difference in your company and stand out from the crowd.

Does work have you down? Do you feel so constantly overwhelmed by deadlines or conflict that you’ve started to emotionally withdraw?

Then you might be facing burnout. It’s a condition that results in uncertainty and stress in a work environment or position. All of that pressure can result in excessive cynicism, poor performance, and a lack of energy.

If any of those sound like you or a loved one, read on for some simple tips and strategies that can help combat burnout.

Seek support and help. If you’re feeling overwhelmed by workplace stress, let someone know! Talking to someone about your feelings is always a wise move. Your friends and colleagues may be more likely to respond with trust and support than you anticipate. Consider also meeting with a qualified mental health professional to better understand your burnout and learn healthy coping mechanisms.

Exercise. If you’re physically able, schedule a daily or weekly workout into your regular routine. Why? Because there’s no simpler way to combat burnout than regular exercise. It’s been proven to combat anxiety, alleviate depression, and increase positive emotions.¹

Don’t be too hard on yourself at first—it may be challenging to motivate yourself if you’re combatting intense burnout. But try an exercise routine for a few weeks and then see how you feel. You may be surprised by the difference it makes!

Make a change. What’s something that causes you consistent stress that you can handle differently? If you’re burned out, it’s a serious indication that something must change. Simply “trying harder” or “toughening up” may lead to more frustration and emotional withdrawal.

Be honest with yourself. Are there changes you need to make in your mindset or do you need to seek a new job? What can you do differently when faced with chaos or urgent deadlines? Don’t settle for making the same mistake over and over. Identify a cause of stress, and tackle it from a new angle!

As said earlier, don’t be afraid to seek professional help if you’re facing serious burnout symptoms. These tips may help you combat burnout. But if they aren’t enough, working with a mental health expert may be what you need to recover and find peace of mind.

On paper, paying off debt seems simple. But that doesn’t mean it’s always easy.

In fact, it can get downright discouraging if you don’t see any progress on your balances, especially if you feel like your finances are already stretched.

Fortunately, there are ways to take your debt escape plan to the next level. Here are a few insightful tips for anyone who feels like their wheels are spinning.

You must create a plan <br> Planning is one of the most important steps towards eliminating debt. Studies show that creating detailed plans increases our follow-through.¹ It also frees up our mental resources to focus on other pressing issues.²

Those are essential components of overcoming debt. A plan helps you stick to your guns when you’re tempted to make an impulse buy on your credit card or consider taking that last-minute weekend trip. And tackling problems that have nothing to do with debt can be a breath of fresh air for your mental health.

You have to stop borrowing <br> Seems obvious, right? But it might be easier said than done. Credit cards can seem like a convenient way to cover emergency expenses if you’re strapped for cash. Plus, spending money can feel therapeutic. Kicking the habit of borrowing to buy can be hard!

That’s why it’s so important to fortify your financial house with an emergency fund before you start eliminating debt. Save up enough money to cover 3 months of expenses. Then quit borrowing cold turkey. You should always have enough cash in reserve to cover car repairs and doctor visits without using your credit card.

Your lifestyle has to change <br> But, as mentioned before, debt can embed itself into lifestyles. You can’t get rid of debt without cutting back on spending, and you can’t cut back on spending without transforming your lifestyle.

When you’re making your escape plan, identify your highest spending categories. How important are they to your quality of life? Some of them might be essential. But you may realize that others exist just out of habit. Be willing to sacrifice some of your favorite activities, at least until you’re debt free.

You can still do the things you want <br> This does NOT mean that you have to be miserable. You can still enjoy a vacation, buy an awesome gadget, or treat your partner to a romantic dinner. You just have to prepare for those events differently.

Create a “fun fund” that you contribute money to every month. Budget a specific amount to put in it and dedicate it to a specific item. This allows you to have some fun every now and then without derailing your journey to financial freedom.

Debt doesn’t have to be overwhelming. These insights can help you stay the course as you eliminate debt from your financial house and start pursuing your dreams. Let me know if you’re interested in learning more about debt-destroying strategies!

Staying healthy has obvious physical benefits, like the chance for a longer and higher quality of life.

There is also the increased opportunity to partake in physical activities like team sports, or hiking and skydiving.

But there are also potential financial benefits to staying healthy. These may manifest in lower insurance premiums, lower medical care costs, and other less obvious ways.

The Immediate Benefits
Some benefits may be immediately observable, like a potential drop in insurance premiums for those who quit smoking or who allow an insurance company to track their daily exercise goals and accomplishments.[i] Of course, a healthier body may translate to fewer doctor visits and medication expenses, which may mean lower costs for anyone with high deductibles and copays.

For family members, a longer, healthier, higher quality life may also mean fewer expenses in your twilight years, when senior citizens may continue to live in their own homes without assistance. Of course, genetics play a role in the development and progress of health, but many leading causes of death may be entirely or partially preventable.[ii] Actively pursuing a healthy lifestyle may lead to lower risk of disease and debilitation.

Health and life insurance companies want to attract these kinds of clients (who are long-lived, make fewer claims, and pay premiums for a greater amount of time), so these companies may offer benefits in return. Family members and friends may potentially have less to pay for end-of-life care and even benefit from being able to spend more time with loved ones. This may produce positive financial results, like fewer sick days from stress-related illness and better mental health.

The Less Obvious Benefits
Lower insurance premiums, lower medical costs, and more time to live in a meaningful way are obvious potential benefits of good health. But many latent financial benefits are also derived from maintaining good health. One example is being able to perform certain daily activities that may save you money.

Those with health problems often simply cannot perform tasks that may be taken for granted by healthy individuals, like packing and moving house, walking to the grocery store 15 minutes away, or living in a more affordable walk up building on a non-ground floor. Those who are unhealthy may need to hire people to help them move, to shop for them, or be required to pay a premium for access to a building with an elevator (or potentially even more costly, have a chair lift installed in their home).

A possible benefit of healthier eating is an appreciation for more subtle tastes that are not overpowered by sugar and salt. Those who regularly eat low salt or low sugar foods may create a positive feedback cycle wherein they remain healthy because they start to truly enjoy healthier food. This can lead to a wider range of options of enjoyable food and may help lower food costs.[iii]

Saving on transportation costs can be a benefit of health as well if you’re able to bike or walk to work. Living too far from your place of employment may make this impossible, but for those who live nearby, commuting by bicycle or walking on days with suitable weather may cut down costs on transportation while simultaneously providing the benefit of exercise.

One of the less evident but easily identifiable benefits of maintaining good health may be stronger cognitive abilities and better mood balancing. Eating healthy[iv] may contribute to brain health, while regular exercise[v] may help stimulate improved memory function and thinking skills. Better health may lead to more opportunities. Improved mood may also help navigate society more adeptly, possibly leading to even further opportunity, both economically and in personal fulfillment.