Sienna & Slate

Dr. Rose Aslan’s Journey: Embracing Transformation and Compassion

Join me in this captivating episode as I speak to Dr. Rose Aslan, a transformational life coach and academic. Dr. Rose shares her personal journey of leaving academia and finding a slower, more intentional life. We explore her academic background and the challenges she faced, including a lack of support and moments of doubt. Through perseverance and self-discovery, she found her unique path to success.
 
In our conversation, Dr. Rose emphasizes the importance of self-compassion and embracing imperfections. She shares her insights on cultivating compassion for oneself and letting go of guilt associated with unfinished projects. We also delve into the transformative process of self-discovery and the role compassion played in her life.
 
Dr. Rose opens up about her experiences with nervous system regulation and how it has positively impacted her mental and emotional well-being. We discuss the profound effect spirituality and religion have had on her life and scholarship. She highlights the challenges of navigating spirituality in academia and finding the right support and community.
 
We also touch on the decolonization of academia and the need to uplift marginalized voices. Dr. Rose shares her commitment to citing diverse perspectives and creating inclusive academic spaces. She explores her work as a coach, empowering women on their healing journeys and integrating various modalities with Islamic teachings.
 
Key takeaways:
Embrace self-compassion and let go of guilt associated with unfinished projects.
Nervous system regulation can have a profound impact on mental and emotional well-being.
Spirituality and religion can play a significant role in personal growth and healing.
Decolonizing academia involves amplifying marginalized voices and creating inclusive spaces.
Collaboration, community building, and support are vital for personal and collective growth.
Tune in to this inspiring episode with Dr. Rose Aslan and gain valuable insights into navigating academia, fostering self-compassion, and embracing personal transformation. 
 

Unveiling the Triumph Triad: A Journey through Neurodiverse Coaching with Dr. Norrine Russell

Join me, Dr. Keo, in this inspiring episode alongside the incredible Dr. Norrine Russell, founder of Vessel Coaching for Students. Driven by innovation, she has crafted a unique coaching approach for neurodiverse students, transforming challenges into triumphs.
Dr. Russell's journey, from university-level teaching to founding the largest student coaching practice, Russell Coaching, is a testament to the power of bridging gaps for neurodiverse middle and high school students. Her commitment to restoring wellness, confidence, and family harmony shines through in every coaching session.
We explore the unique challenges neurodiverse students face in academic spaces, and Dr. Russell illuminates how her coaching addresses executive functioning skills, unlocking the potential that often lies dormant due to societal misconceptions.
As we transition to the pivotal college phase, Dr. Russell advocates for a tailored approach, urging parents to proactively coordinate with college services and coaching for a seamless journey.
The episode concludes with heartwarming stories of triumphs, showcasing the transformative impact of neurodiverse coaching on both students and families. Join us on this empowering journey of resilience, understanding, and triumph with Dr. Norrine Russell.
Thank you for tuning in!

The Art of Being You: Embracing Authenticity in Holiday Social Settings

Hey there, welcome to Sienna and Slate! We've been blown away by the love for our podcast, and you've asked for more chats on genius, resilience, and well-being. So, here's a quick episode where I open up about feeling a bit out of place during a recent event, a feeling that many of us might get during the holidays.
I chat about the importance of embracing your authentic self and finding joy in imperfect moments. Plus, a bit on mindfulness and gratitude to make those holiday gatherings more enjoyable.
I share some reflective prompts for your journaling journey and encourage you to connect with us on social media. Tag us at @SiennaAndSlate – we love hearing from you!
Wishing you a cozy, balanced, and grounded holiday season. Talk to you soon!

Reconnecting with What Matters Most this Holiday Season

As we continue our week-long series on the common mistakes that can derail an academic's hopes for a rejuvenating and realigning holiday break, let's take a moment to recap our journey so far. On Day 1, we explored the challenge of "The Holiday Hustle," where we discussed the pitfalls of overworking during the holidays. Day 2 brought us "The Time Tension," underlining the significance of effective time management for a fulfilling break. Day 3 was all about the essential concept that "Self-Care is not Selfish," emphasizing the necessity of self-care.
Today, on Day 4, we confront a common issue that many academics face during breaks - "Ignoring Personal and Family Time," or as we like to put it, "Reconnection is Key."
 
It's admirable to aspire to excellence in our professional careers, but it's equally essential to remember that personal relationships and quality time with family and friends form the core of our well-being. Neglecting these connections can result in a sense of disconnection, which is counterproductive to the very goal of realignment that the holiday break offers.
 
I want to share a recent conversation I had with a colleague (he graciously allowed me to share this with you). He's a dedicated academic, accustomed to juggling numerous tasks, and recently had a significant realization. His multitasking abilities, which had served him well in his professional life, were now causing him to disconnect from his personal life. He recounted walking into his kitchen with his wife, who started discussing holiday plans and family gatherings while his mind was preoccupied with work, causing him to tune out. His wife brought this to his attention, and he candidly admitted that he had not been truly present for a while. She expressed feeling a sense of disconnection. It was a stark reminder that his perpetual distractions and stress were costing him precious moments.
 
This scenario highlights a common struggle among academics, including faculty, grad students, and non-traditional students, who often find it challenging to strike a balance between their professional and personal lives. While achieving a perfect balance may be elusive, what we can aim for is steadiness.
 
This holiday break is a prime opportunity to strengthen our connections with family and friends, create lasting memories, and rejuvenate our spirits. By nurturing these personal relationships alongside our professional growth, we can genuinely align ourselves and find the harmony we seek in our lives.
 
As we look forward to our holidays, let's remember the value of family, friends, and personal connections. Prioritize them alongside your career goals, and you'll discover that the realignment you seek will come more naturally.
 
 We'd love to hear your tips for balancing work and personal life during the break. Reply to this email and share your insights. We read every comment! Thank you for being a part of our community, and here's to mastering your time and making the most of this holiday season.
 
Let's make a collective effort to prioritize the connections that matter most. We’re here to support you in prioritizing self-care. And if you need additional support, don't hesitate to reach out to us, and we can discuss what that might look like. 💪 
 

Rejuvenation Begins with Self-Care

In this week's series, we've been diving into the common mistakes that can thwart an academic's holiday intentions of rejuvenation and realignment. On Day 1, we talked about "The Holiday Hustle," exploring the challenge of overworking during the holidays. On Day 2, we tackled "The Time Tension," discussing the importance of well-structured time management for a fulfilling holiday break. Today, on Day 3, we dive headfirst into "Neglecting Self-Care," or as we like to put it, "Self-Care is not Selfish." This topic is relevant not only to academics but to anyone who constantly juggles responsibilities in their daily life.
 
Far too often, self-care takes a back seat as we prioritize caring for others, not just during the academic year but anytime we find ourselves in demanding roles. It's an easy mistake to make. We might tell ourselves, "I'll catch up on sleep later," "I don't have time for exercise right now," or "I will focus on self-care and healing after I graduate, once I get the promotion or next year." The unintended consequence of this neglect is burnout, decreased performance, and potential health issues, not to mention the fallout that our families face.
 
The mistake we often make is thinking that we can power through the entire year without giving our physical and mental health the attention it deserves. This becomes particularly problematic during holiday breaks when we may have the intention of being productive, but we neglect the very foundation of our well-being.
 
Self-care isn't a luxury; it's a necessity. It's the bedrock of rejuvenation, and without rejuvenation, it's challenging to realign and prepare for the challenges ahead in our academic careers.
 
Consider sleep, for example. It's not merely about the number of hours we spend in bed but the quality of that sleep. Sleep is the time when our bodies repair and our minds consolidate learning. When we deprive ourselves of this essential resource, we undermine our cognitive abilities and decision-making skills.
 
Exercise is another frequently overlooked facet of self-care. Regular physical activity isn't just about keeping our bodies in good shape; it also profoundly impacts our mental well-being. Exercise releases endorphins, the body's natural mood lifters. It's a powerful stress reliever that equips us to navigate the pressures of academia more effectively.
 
And then there's relaxation. It's not about laziness; it's about recharging. It's about giving your mind space to wander and reflect, to indulge in hobbies, or simply to be present in the moment. It's during these moments of relaxation that creative thoughts often emerge.
 
The message here is clear: an aspect of thriving academically is prioritizing self-care- whatever that looks like for you. Self-care is different for everyone. This isn't self-indulgence; it's an investment in your future and well-being.
 
During this holiday break, I encourage you to reflect on how you can incorporate self-care into your routine. Make time for quality sleep, exercise, relaxation, and some fun. It's not a luxury; it's a necessity, and it's the key to rejuvenation. And remember, rejuvenation equips us to face the academic challenges ahead with clarity, energy, and enthusiasm.
 
Stay tuned for our next email as we dive into "Reconnection is Key: Ignoring Personal and Family Time." We'll explore the importance of connecting with loved ones and ourselves during the holiday season.

Mastering Your Time: Overcoming Time Tension

As we continue our journey through the common mistakes that can hinder academics' intentions of using the holidays for rejuvenation and realignment, we've arrived at the secon pitfall: "Poor Time Management" or what we're playfully calling "The Time Tension" 🕰️.
In case you missed our first email on Overworking During the Break, also known as "The Holiday Hustle," where we tackled the challenge of overworking during the holidays, I encourage you to catch up either by watching the reply on Facebook or Instagram to ensure you're getting the full picture of how to make the most of your holiday break.
Now, let's talk about "The Time Tension." It's that feeling of being caught between personal and work-related tasks without a well-structured plan. This lack of structure can lead to inefficiency and unnecessary stress during the holiday season. You might find yourself overwhelmed, juggling commitments, and feeling like you're not making the most of your well-deserved break.
But it doesn't have to be this way!
So, what's the remedy for "The Time Tension"? How can we step off the time management struggle bus and reclaim control of our holiday break?
The solution begins with a well-structured plan that combines efficiency and rejuvenation. It's about striking a balance between work and leisure, not an "either/or" situation, but a "both/and." 
Start by identifying what truly matters to you during this holiday season, both academically and personally, and then map out your time accordingly.
Being realistic is key. Embrace SMART planning—making tasks Specific, Measurable, Achievable, Realistic, and Time-based. If certain academic tasks seem too big, consider breaking them down into manageable steps. This approach empowers you to tackle tasks more efficiently and ensures that your time is well-invested. The little hits of dopamine because you are checking items off of your list are nice, too. 
By adopting this planning method, you'll find yourself with a better handle on your time, allowing you to recharge, unwind, and make the most of your holiday break. It's a recipe for increased efficiency and improved well-being, a win-win scenario that benefits you personally and professionally.
If you're reading this, reply to the email to share your time management tips or goals. Let's learn from one another and conquer holiday stress together! 💪🗓️

Breaking the Holiday Hustle: Prioritizing Your Well-Being

Hello there, this week are talking about the Five mistakes that can sabotage academics' intentions of using the holidays for rejuvenation and realignment:
The first mistake that we are going to talk about is Overworking During the Break or what we are calling breaking the holiday hustle.
I’m Keondria McClish Boyd and having been in academia for years I became an academic well-being coach to tackle topics such as these and help other academics navigate these sticky situations in academia that affect our overall well-being. 
So, there is an illusion of freedom of time in academia, because many of us aren’t tied to a time clock or a desk and the time can be flexed, right. Academics often bring their work home, check emails, or continue researching, which can prevent us from truly recharging and feeling like we are constantly on
Sure, we want to have a productive holiday, but if we exert so much energy into doing all of these things, then we will feel burned out. This is a Break Time Blunder: Overworking During the Holiday! 
🤯 Listen, We get it. The academic world never really stops and if that is the case, then when are you carving out some rest time? Rest is essential for recharging the mind and body.
📵 Disconnecting from work during the holidays is the key to making the most of your break and letting the people you care about know they are important. You don't have to disconnect for the entire holiday, but schedule some time to Let yourself breathe, relax, and recharge. Resist the urge to check emails or dive into research during these scheduled times. Unplug from work and reconnect with friends, loved ones, and even yourself. 
I can hear you saying, but I won’t have time, I need to work, write, or whatever you can think of. 
Let me tell you this, consider your priority and schedule the work, so that you can do both.
There will always be things to do and things that can fill our time. 
You don’t HAVE to overwork this holiday. There is a difference between overworking and productivity.
Give yourself the permission to enjoy some of this holiday season doing something fun, that reenergizes you. You will thank yourself when you don’t overwork this holiday because when you return to work, you'll be even more productive and inspired. You will feel rested and rejuvenated. 
So, if you’re watching this, share in the chat what you will do to disconnect from work during the holiday, not the entire holiday, but some of the holiday. And I’m holding you accountable. Let's support each other in prioritizing self-care! And if you need additional support, reach out to me, and let's talk about what that could look like💪 
We all take life too seriously. People will run toward you when you are having fun and enjoying life. What can you do that you would enjoy this holiday?
Bring more joy into your holiday and ultimately into your life.

Unlocking Holiday Joy: Navigating the Academic Hustle with Keondria McClish Boyd

Hi there, as the leaves change and the air turns crisp, we find ourselves really on the brink of the holiday season. For many of us academics, this time of year can be a whirlwind of stress and competing demands, leaving little room to plan and enjoy the holiday season. 
The holidays can often be stressful due to overwhelming to-do lists and competing demands and desires. We try to finish the semester strong and get a head start on planning next semester, all while trying to enjoy the festivities, meet the expectations of friends and family, and find time for personal writing and rejuvenation. It can feel impossible! And can easily lead to stress and disappointment.
I’m Keondria McClish Boyd and having been in academia for years I became an academic well-being coach to tackle topics such as these and help other academics navigate these sticky situations in academia that affect our overall well-being. 
So, over the next five days, we will talk about the five mistakes that can sabotage academics' intentions of using the holidays for rejuvenation and realignment.