Lifestyle

For many of us, life can feel like a never‑ending to-do list. In a world where digital demands and constant notifications dominate, it’s easy to slip into a state of fatigue and burnout, drained by too many obligations, too much information, and too little time for ourselves.  Burnout doesn’t happen overnight. It creeps up over time, fueled by long hours, blurred boundaries, and a culture that celebrates being busy. A recent review in Environment and Social Psychology found that excessive digital engagement is tied to mental and physical exhaustion, weaker job performance, and increased stress, which are clear markers of digital fatigue.   The good news? You can take back control. Which is why in this article, I’ll share simple, practical, time-tested and proven strategies to help you take back control, protect your focus, set real boundaries, and keep burnout from taking over.  Photo courtesy: Pexels (photo by Anna Tarazevich)  To help me unpack this topic, I spoke with Dr. Steve Joorden, a cognitive psychologist at the University of Toronto Scarborough. He pointed to a clear culprit behind modern burnout: the constant hijacking of our attention. “Our brains evolved to constantly scan the environment for threats,” he explains. “Every buzz or ping triggers a reflex – our minds say, ‘What was that? What was I doing?’ and we’re pulled away from focused thought.”  These constant interruptions mimic a survival response. What once signaled danger is now just another ping, but our brains haven’t caught up. The result? Chronic alertness, mental fatigue, and a body stuck in overdrive. “That’s what these apps kill us at,” Joordens notes. “They hijack our attention and bounce us out of cognitive space, the place where we can think deeply, creatively, and clearly.”  To combat this, Joordens recommends simple but powerful strategies like the Pomodoro Technique, which encourages working in distraction-free 20-25-minute blocks, followed by short breaks. “Most people have never experienced focused thought,” he says. “But when they turn everything off, really off, no notifications, they’re amazed at how much they get done.” Studies in cognitive psychology back this up and highlight that breaking work into manageable intervals can reduce mental fatigue and maintain motivation throughout the day. It also gives permission to step away from screens, rest, and refocus.  He also stresses the role of metacognitive awareness: the ability to notice our attention being pulled and to make conscious choices about how to respond. “If you reduce your notifications, you can control your addiction to some extent, and that’s empowering,” he says. “That shift from an external locus of control, where life just happens to me, to an internal one, where my actions matter, is what helps people feel less like victims and more in control.”  Burnout, Joordens argues, is a biological reality, not just a feeling. Drawing on the work of Hans Selye, he explains that stress originally evolved to protect us from immediate threats. The “fight or flight” response strengthens muscles, quickens the heartbeat, and helps us survive. But in today’s world, stressors are often chronic: a toxic boss, looming deadlines, or pandemic-related anxiety. These don’t go away after a short burst of action. “We end up stuck in that heightened state but without a way out, and that’s when we start to break down.”  Managing this means “flushing the system,” Joordens says. Activities like singing, laughing, socializing, or even watching a favourite show helps release oxytocin and replace stress hormones like cortisol and adrenaline. “It’s like flushing the toilet on those neurotransmitters,” he jokes. “You have to walk toward the things that bring you joy.”       A way to help with that is a strategy called Time‑blocking, which goes a step further by aligning your schedule with priorities. Time-blocking carves out dedicated blocks for deep work, meetings, and even rest, giving structure to an otherwise unpredictable day. When we respect these boundaries, we reduce the likelihood of burnout caused by decision fatigue and overcommitment.       Joordens is also exploring how AI tools could support well-being rather than add pressure. In his own courses, he’s developed “virtual me” office hours which are available 24/7, to help students when they have a question outside of regular office hours. But he cautions that tech must be designed thoughtfully: “Most people don’t realize how their attention is being hijacked. AI could help if it includes some education, monitoring, and nudging. Like, ‘Hey, are you still on task?’ It can guide people through reflection instead of just pushing productivity.”  These modern productivity platforms can optimize how we spend our time. Tools like Motion and Reclaim.ai can review your tasks and help build a daily routine that prioritizes both work and rest. Studies in human‑computer interaction suggest that these tools can reduce cognitive load by automating low‑priority decisions, allowing people to focus more deeply on work that truly matters.       Ultimately, Joordens sees this moment as a turning point. “We’re in a period of change,” he says. “The old models of education, work, and focus don’t fit anymore. But we can learn to take back control, and that’s a skill worth developing.”  The Importance of Boundaries  Whether digital or personal, boundaries are also vital for long‑term well‑being. Research has found that significantly reducing interruptions from notifications enhances performance and lowers mental strain. A recent field study found that minimizing notification-driven distractions significantly improved attention and reduced stress and frustration. Setting boundaries isn’t just about saying “no” to work, it’s about creating space for rest, focus, and the moments that truly matter.  Working Toward Sustainable Productivity  Burnout doesn’t have to be a life sentence. By making incremental changes to how you work and live, you can build resilience in a world that never truly turns off. Incorporating structured methods like Pomodoro and time‑blocking, leveraging AI tools for focus, and creating space for rest can transform how you approach work and life. These habits foster a sense of agency and balance, allowing you to pursue your passions without sacrificing your well‑being.  As Dr. Steve Joordens mentioned, regaining control over your attention by

Dress codes are an important part of ensuring employees uphold company standards. Businesses enforce different dress codes, often with company-specific variations, and navigating these different forms of attire can be confusing. Read ahead to learn about the most common dress codes and some tips to style a perfect, work-appropriate outfit. Business formal Business formal attire is considered the highest dress code standard for professional business settings. This dress code establishes a certain level of professionalism and reflects a company’s values. The basics of business formal attire include suits and skirts, modest outfits, neutral colours (like black, beige or navy blue) and a clean, well-kept appearance. Suits A two-piece suit consists of a jacket and pants or a skirt of the same material. Some suits also include pieces like a matching vest.  Tops Buttoned shirts and blouses are essential to business formal attire and easily coordinate with suits or other jackets, pants and skirts. In most cases, shirts should be accompanied by a tie. Blazers are individual jackets with no matching bottoms and can be paired with appropriate tops and bottoms to create a more customized look than a fully matching suit. Bottoms Dress pants are individual pants with no matching suit jacket. Like blazers, these can be matched with other suit elements or used to incorporate different colours for a contrasting look. When wearing skirts, they should be at least knee-length in most cases. Footwear Any dress shoe is acceptable but should be closed-toe and typically made of leather or faux leather. When wearing pants, try matching the shoe colour to the belt colour for a more polished look. Flats or heels are also acceptable for business formal attire, but heels should be no more than two inches. Business casual As the name suggests, business casual attire is more casual than business formal. Business casual allows for a more relaxed feel while still maintaining a level of professionalism. Aspects of formal wear, like modest outfits and neutral colours, still apply to business casual dress. Tops Dress shirts and blouses are still good options for business casual attire. Ties are often unnecessary but are typically still acceptable, especially if they are patterned for a more casual look. Other tops like sweaters, cardigans and turtlenecks offer a good balance between formal and casual. Jackets like blazers are appropriate but often not required for business casual attire. Bottoms There is more flexibility with business casual-appropriate pants compared to formal attire. Dress pants are still acceptable, but khakis, corduroys and some jeans are also good options. When choosing jeans, ensure they are still clean-looking and simple. A darker colour is advisable, and jeans should not be distressed or have patterns or other designs. Skirts shouldn’t touch the floor or be too short to function properly. A hemline at or slightly above the knee is advisable.  Footwear As with formal attire, shoes should be closed-toe for business casual. Shoes should still lean more toward formal, so sneakers and casual sandals aren’t advisable. Dress shoes, flats, loafers, heels and ankle-length boots are all appropriate options.      Casual Casual attire is not as casual as some may think and is not the same as streetwear, so a level of professionalism should still be maintained. Tops Any top acceptable for business casual will also work for casual attire. These include dress shirts, blouses, sweaters and turtlenecks. Shirts can have basic patterning, and casual attire sometimes allows t-shirts and sleeveless tops depending on company-specific policies. Outerwear like cardigans and light jackets are good options for casual attire, while hooded or zip-up sweaters are considered too informal for professional work environments. Bottoms Many styles of pants are acceptable for casual attire, including chinos, khakis, corduroys and jeans. Shorts and skirts are also appropriate but must be a suitable length as defined by the workplace.  Footwear Most closed-toed shoes are suitable for casual attire, like dress shoes, flats, heels or loafers. Sometimes, sneakers are acceptable, but they should be neutral in colour and not too flashy. Keep in mind that dress codes vary between businesses, so it is always best to check company policies to ensure your attire complies with corporate expectations. When in doubt, look to your coworkers to see how they dress. If this is not an option, lean more towards formal attire to be safe. You can also speak to someone from the human resources department who will have insight into these company policies. It’s important to follow the dress code outlined by your workplace but don’t be afraid to incorporate elements of your personality into your outfits when appropriate. You deserve to walk into work feeling comfortable, confident, and, most importantly, like yourself.    

Networking is an essential part of the business world. Studies have shown that networking improves job prospects, helps boost perceived value and increases access to industry information. If networking is important, why do so many people avoid it? According to Lizzie Sutton, a social media coordinator working for a Toronto-based tech company, there could be many reasons. “People think it’s awkward, or they don’t want to put themselves out there,” Sutton explained. “I think many people in our generation are pretty shy.” Read ahead to learn how to network authentically, get out of your comfort zone and form real connections, all without being pushy. Socialize authentically “You shouldn’t just be meeting people because you have an agenda,” Sutton said. She explained that meeting people solely to establish a new contact is not generally socially acceptable. Instead, it’s better to be authentic. An article published on LinkedIn by Adam Q., director of the networking company EventHuddle, echoes the need for sincerity in the business world. He explained that while pushy sales techniques have advantages, discreet sales techniques lead to better long-term value, much like networking. Additionally, discreet sales tactics help with building better trust and relationships. Sutton said she believes that it is important to be yourself while networking. If you are introverted, don’t force yourself to be outgoing and bubbly. People will notice the lack of sincerity, as authenticity is one of the key pillars of building trust. Sutton wants to remind readers that you won’t click with everyone—and that’s okay. Just focus on being authentic and don’t force connections that feel unnatural. Don’t attend networking events To Sutton, there is a difference between attending networking events and networking while attending events. In her experience, networking events tend to be about making connections solely for personal gain. In contrast, networking at events you’re already attending makes the experience more organic. This is why Sutton said it might be better for someone to attend events relevant to their interests or profession. A recent ImpactED study found that 80 per cent of university students who participated in meetup events felt more connected to others. Additionally, 72 per cent of participants reported an increase in friendships.  “That’s all networking is—making friends and connections,” Sutton said. She recommends attending events you’re interested in. This will allow you to form genuine connections that could lead to professional growth naturally. Leverage social media presence  “We’re all on social media, let’s be real,” Sutton said. She explained that the important part of social media is not which platforms to use specifically but how to use them. For example, if someone doesn’t like making videos, TikTok may not be the right choice, even though there are one billion monthly active users. Since many social media platforms exist, it’s important to consider your goals. Sutton said she prefers to use at least two social media platforms. She explained that using at least one account as a professional landing page, such as a website or a LinkedIn profile, is strategic. This approach also allows you to dedicate a second social media account to expressing yourself. There are major advantages to having a strong social media presence beyond socializing. To Sutton, one of the main benefits is intentionally leaving a positive digital footprint, as HR professionals often investigate a prospective employee’s social media footprint as part of a background check. Beyond job-seeking, having a positive digital footprint is also essential in other aspects of business. A digital footprint is an online representation of a brand and business. Sutton explained that anybody can search for anything online. This means reflecting a positive digital image of yourself and your business is crucial. Keep an open mind When networking, it is crucial to keep an open mind to any opportunities that may come from it. These opportunities could include new job prospects, mentorships, partnerships and friendships. The important part is to remain authentic to yourself while being willing to step outside your comfort zone. Now that you know how to network the cringe-free, non-pushy way, get out there and make new connections!

Assertiveness is considered a core communication skill in the workplace. It enables individuals to express their opinions while respecting other perspectives. It can lead to improved confidence, efficient collaboration and increased respect for management teams. Additionally, it can help generate new opportunities, such as promotions, as assertiveness is a key characteristic of a successful leader. But for women, assertiveness can be perceived not as a marker of success but rather aggression. Women who are assertive in the workplace often face backlash from their colleagues. A research synthesis of 71 studies found that female leaders are belittled more than their male counterparts for assertive behaviour. This research also showed that coworkers particularly criticize women for direct verbal forms of assertiveness. Instead of being viewed as assertive, employees perceive female leaders as aggressive or bossy. However, when a man exhibits the same behaviour, colleagues view this as direct. Subeda Sheekhnur, a Toronto-based HR professional, has seen this resistance to women being assertive in her previous workplaces. She explained that many female leaders were perceived negatively by their subordinates. Despite the female leaders always fulfilling deadlines and making reasonable requests, their teams often belittled them. Sometimes this belittlement would escalate to bullying and harassment, with female leaders being called derogatory names. Sheekhnur often found that this behaviour came from male subordinates. There is research that supports her observations. One study found that male employees are more likely to leave their position when female bosses are appointed. Sheekhnur elaborated that workplaces characterize female leaders as mean or aggressive when trying to direct their teams. However, employees view men in leadership roles who purposely behave aggressively as “bosses.” “A woman will just be trying to tell her team what to do and hold them accountable, but they’ll end up being called names and insulted,” she explained. “Or they’re ignored, and the work doesn’t end up being done.” There could be negative effects if a team isn’t completing their work because they don’t respect their female leader. Research has found that leaders often attribute women failing to achieve professional goals to a lack of self-confidence. If a female leader isn’t meeting company goals, executives may believe she lacks the confidence for any further promotions. Sheekhnur said she believes it is essential for leadership teams to implement a workplace culture that empowers women to be assertive. Her current workplace provides training segments focused on promoting diversity and inclusion. Additionally, they incorporate these beliefs in their hiring processes and have an even number of male and female executives. When she compares this role to her previous jobs, she can see the transformative power of inclusive workplace cultures. “There are differences between workplaces that have meaningful conversations and those that don’t,” Sheekhnur said. “I think that’s why women are more comfortable here being assertive because they’re empowered to take on new challenges, new roles and new projects.” She explained that her work also provides learning and training programs. She said these programs allow employees to gain more knowledge and skills. Her work also has employee resource groups (ERGs). ERGs are employee-led groups that aim to cultivate a diverse, inclusive workplace. They provide support and career development opportunities to participants. Sheekhnur also views ERGs as an outlet for employees to share experiences. She finds that sharing perspectives can help individuals deal with harassment, discrimination and bullying. Sheekhnur said she believes that providing women with knowledge, skills and a supportive network can make them comfortable asserting themselves. Additionally, she said it’s crucial that company leaders actively enforce diversity and inclusion policies. “I think for diversity and inclusion to be real in the workplace, every executive and department head needs to be practicing these beliefs,” she said. “Not just talking about them, but actually believing and implementing them.” Sheekhnur said that workplaces like hers are helping to transform workplace culture into an inclusive space. She is excited that she can contribute to a culture that empowers women to shatter the glass ceiling. She also said she hopes it signals a change in the professional landscape that motivates women to be assertive and manage projects, teams, organizations, countries — anything. “It’s like Beyonce said: who run the world?” laughed Sheekhnur. “Girls, that’s who!”

Where you spend your money is just as important as what you spend it on. Each organization, whether a corporation or small business, varies in the products or services they provide, what they support, the value they bring to a community and where they decide to spend the money they receive from consumers. Where an individual spends their money is also significant because of consumer culture theory. According to the Journal of International Marketing, consumer culture is the idea that there is a social relationship between consumers and the material goods they purchase because there is a culture behind every market a consumer buys from. Furthermore, the local market culture differs from the global e-commerce market culture. Shopping local means more than just shopping in one specific area. Forbes clarifies that shopping local includes purchasing products from locally-owned small businesses. For example, shopping at a Home Depot in your local area is considered shopping locally, but to shop at a locally-owned coffee shop is to shop local. On the other hand, shopping global refers to global e-commerce, otherwise known as online shopping. Consumers that shop global shop from businesses located in entirely different parts of the world because their products are found on e-commerce company sites like Amazon. As a result, the consumer culture associated with global shopping is fast-paced and borderless. One of the benefits of shopping global is the flexibility and convenience of having access to a vast array of products and services. According to Statista, 45 per cent of those that shop on e-commerce channels like that they can shop from anywhere and 34 per cent enjoy that they can find just about any product they are looking for. Locally-owned small businesses do not reflect the high-speed and wide-range culture of global e-commerce, so there is a significant decrease in product supply and variety. On the flip side, an advantage of locally-owned businesses is that their products are usually better quality. Locally-owned businesses often use sustainable materials from other local manufacturers and farmers. Their slower-paced design also allows them to connect with the consumers and community. According to a study by the Journal of Retailing and Consumer Services, small businesses are perceived as closely connected to the area they operate in. This is because they become familiar spaces that contribute to the local economy by employing locals and funding community events. Although e-commerce companies cannot to have a physical connection with consumers and communities, consumers can connect with each other by commenting and leaving reviews on products. Twenty-five per cent of e-commerce consumers highly value product reviews since they cannot get that feedback from small businesses. Additionally, consumers widely trust e-commerce companies. They are seen as dependable since consumers know that many people purchase products through e-commerce sites every day. Lastly, the revenue that a business generates from sales goes to different places. Locally-owned small businesses spend a portion of their revenue on local events such as school fairs, sporting events and more. Small businesses also donate 250 per cent more to charities and non-profits. On the other hand, corporations that partake in global e-commerce spend most of their revenue on business expenses, supplies and advertising. Ultimately, it is important that consumers know more about the consequences and outcomes of where they shop. Shopping global is more flexible, fast-paced and has a generous and diverse array of products. Meanwhile, shopping local is more community-oriented, environmentally friendly and philanthropic. Consumers deserve to be able to use their autonomy as they shop and choose whichever style best fits their needs.