3 Self-Compassion Hacks To Get Through Crisis

Written by: Zachary Lui

This year has been a wringer. At the start, I had many aspirations and plans. However, with COVID-19, those dreams quickly changed to survival.

In this midst of change, I found myself feeling overwhelmed and beating myself up. Every piece of knowledge, wisdom, and training I cultivated was about to be tested. A common thread kept coming up, which was self-compassion.

Why self-compassion is important

It’s pretty simple. Being judgemental and hard on yourself doesn’t help. It hinders it.

As entrepreneurs, self-compassion and self-love can be tricky. On the one hand, you want to pursue your passion. However, in doing so, whether it be from circumstances or expectations, you might become a tyrant to yourself.

Fortunately, with this three-step method, we can avoid the downsides and just lay on the goodies.

How to cultivate self-compassion

Admit How You Feel

Admitting certain things can be difficult. It bruises the ego. You as a person are not less because of completely unexpected circumstances storming in. Holding that expectation is unfair. It’s ok to admit how you feel.

So start with the question, “how am I doing” and go from there.

I found that once I admitted my feelings of being overwhelmed, despair, depression and shock about the situation, my productivity went up multiples.

Practice Meditation

Meditation tremendously helped me during this period. If admitting how I felt gave me some space, meditation gave me a room from negative thought loops. It’s quite well-known scientifically that meditation has a variety of benefits. Some of the benefits include increased clarity, creativity, reducing negative emotions, and much more.

You might be thinking meditation is difficult. Want to hear the good news? It doesn’t have to be. Place both hands on your belly. The goal is to have your hands raise with your abdomen on the inhalation breath and sink with the exhalation. Simple, nothing else.

Do that for 5-10 minutes. This simple exercise is a game-changer. If you’re looking to boost your meditation, I offer a free guided meditation every weekday from 12 pm-12:40 pm.

One-Task Praise

The previous steps were an appetizer. This step is the meal.

Focus on starting and finishing one task. The task does not have to be huge. It can be as simple as drinking water. You can then smile and tell yourself, “great job!” to boost the effects.

From here, you can slowly and surely build a consistent routine. If negative voices creep in, state to your self, “I’m doing the best I can.” You’ll notice finishing the single-task proves it.


Self-compassion can be difficult. It is during times of crisis; you might find yourself harder on yourself than usual. I know I was.

Just remember to keep things simple.

With these three steps, you’re on a journey to being more productive, aware, and positive with yourself.

What self-compassion techniques have you used?

Zachary Lui is a leading expert in Eastern metaphysics and founder of Wuji Xuan Life Wellness and Spiritual Performance Center. Studying directly from Andrieh Vitimus, he is a Shaman-Folk Priest and Reiki Master Teacher. He is a certified trainer from the Results Over Image Institute and an international radio co-host.

Zachary is also a Master of Medical Qigong (MMQ), Registered Acupuncturist (R.Ac), Board of Directors Member at Traditional Chinese Medicine Ontario and a Professor at OCTCM.

He has devoted several years running a wellness center. He has been creating training that teaches accountable visionaries his best techniques & strategies for being more productive, increasing vitality and expanding creativity.

Sleep Hygiene: 5 Steps You Can Take To Get A Better Night’s Sleep

Written by: Josh Walker

At some point you might have heard that, to be a successful entrepreneur, you need to survive on just a few hours sleep. Twitter’s founder and CEO Jack Dorsey said at one point how he was only getting four to six hours of shuteye a night and entrepreneur and former CEO of Yahoo! Marissa Mayer is renowned for getting just four hours. 

But, when it comes to sleep, less isn’t always more. As MOGUL alumni, naturopathic doctor, writer, speaker, and entrepreneur Dr Meghan Walker recently told us, “harnessing the power of sleep to fuel your movement is imperative for high performing entrepreneurs.”

Here, we outline some simple steps you can introduce to your busy routine to improve your sleep hygiene and ensure your chances of getting a good night’s sleep are as high as they can possibly be. 

But first, what is sleep hygiene?

In short, sleep hygiene is a name for the things you do to ensure you’re getting the best possible night’s sleep and, as a result, are as productive as you can be the next day. Not only is getting a good rest important for your health, but it’s easier to achieve than you might think. With a few lifestyle changes you could be clocking the recommended seven to nine hours a night.

First, ready up for routine 

If there’s one thing that will help you get to sleep, it’s setting up a routine that you feel you’ll be able to keep to easily. Set yourself a bedtime that suits you, try and wake up at the same time every morning and put something in place that you can do to relax you in the lead-up to bed. It might be tough at the beginning, but your sleep cycle will thank you in the long-run.

Second, cut the caffeine 

It’s obvious, right? The drinks that keep you awake during the day aren’t going to be a help when it comes to slowing down at night. Avoid coffees and teas in the hours leading up to sleep. Alongside caffeine, alcohol and nicotine can interfere with your rest, as will certain foods that are fatty or rich in sugar.

Third, steer clear of screens

Again, it’s easier said than done and you’ve probably heard it before, but spending time in front of a screen before going to bed is only going to hinder the quality of your sleep. Limit the time you spend in front of phones, televisions and computers and, when you’re actually in bed, turn off notifications so you’re not interrupted by consistent noises or flashes of light.

Fourth, get out and about 

The best night’s sleep often comes when you’ve taken steps throughout the day to get ready for bed. Exercise is one such step and, not only is it good for your overall physical and mental health, but can have huge benefits on your sleep cycles. However, intense exercise late at night can have the opposite effect so take the time to get to know your routine, and work out what works best for you.

Finally, make sure your bedroom’s as sleep-ready as possible

Your pillows should be comfortable, your mattress should be sturdy and your lights shouldn’t be too bright if possible (both inside the room and coming in from outside). The temperature of your room also plays a huge role in the quality of your rest. Research suggests between 60 and 67 degrees is the sweet spot. 

Have any thoughts on what helps you sleep at night? We’d love to hear them! Let us know below, on our Instagram or with the #CityMOGULS on Twitter!

9 Health and Wellness Podcasts You Should Listen To In 2020

Written by: Josh Walker

In case you hadn’t noticed, podcasts are on the rise and it doesn’t seem like their growth is stopping any time soon. Especially when it comes to something like health and wellness, there are so many out there it can become a job in itself working out where to start. 

Which is why we’ve done the hard work for you! From fitness and food to learning to laugh at depression, these are

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the podcasts to download and listen to on your commute, at the gym, while you’re cooking, or when you have a well-deserved hour on your own.

Giving that this is a podcast dedicated to speaking to people who have overcome a difficult dip in their lives, Hurdle seems a pretty apt name. Hosted by writer and editor Emily Abbate, it asks CEOs, athletes, dieticians and more about the lessons they’ve learned when it comes to wellness, and how it’s got them through tough times. 

Listen to Hurdle here.

You can’t go far these days without running into goop, the lifestyle brand launched out of Gwyneth Paltrow’s kitchen. In The goop Podcast, the brand’s chief content officer Elise Loehnen and sometimes Paltrow herself dive into conversations with thought-leaders on health, wellness and everything in between. 

Listen to The goop Podcast here.

From menstruation to fertility, menopause to reproductive health, The Heavy Flow Podcast is a place where you can listen to casual conversation about the things women might not always feel comfortable talking about. Hosted by Toronto-based, registered holistic nutritionist and feminist Amanda Laird, it’s a podcast that’s as empowering as it is educational. 

Listen to The Heavy Flow Podcast here.

The tipping point behind newsman Dan Harris’s Ten Percent Happier brand came with a panic attack live on Good Morning America. Though it started as a (now bestselling) book, it’s a podcast that’s seen marked success. Episodes include thriving under stress, meditation and rising above social anxiety.

Listen to Ten Percent Happier here.

Interested in why it’s so hard to make healthy decisions? Want to know how your emotions impact the health of your heart? Curious about the questions you should really be asking your doctor? If so, TEDTalks Health from renowned TED might be the podcast for you. Though more focused on medical breakthrough and research, there’s some actionable advice in here for those looking to better their own health and wellness.

Listen to TEDTalks Health here.

There’s nothing funny about depression. That is, of course, until you start to laugh about it. The Hilarious World of Depression is a series of to-the-point but funny conversations about depression with comedians who have experienced it first-hand. The team behind the podcast has also just announced Tremendous Upside, a new podcast featuring interviews with athletes who have struggled with mental health. 

Listen to The Hilarious World of Depression here

Dubbed as this generation’s Ab Fab, Elizabeth Kott and Stephanie Simbari have found a winning formula with their podcast, That’s So Retrograde. By fusing pop culture with wellness, we’re treated to a collection of episodes where one listen you might be spending an hour with a well-known wellness influencer and the next, looking at the relationship shared between psychology and astrology. 

Listen to That’s So Retrograde here

Described as a funny fitness podcast to ‘guide your life towards training dirty, eating clean and living in-between’, The Dumbbells is hosted by comedians Eugene Cordero and Ryan Stanger and covers all sorts of topics from exercising, dieting and living healthy.

Listen to The Dumbbells here

It’s no secret that a big part of your health and wellness starts with what you eat. Food Heaven sees registered dieticians tackle the topic of healthy eating, lifting the lid on just how healthy certain foods are, making healthy food taste good and balanced eating on a budget. 

Listen to Food Heaven here


Also check out Lead to Win, an excellent podcast from our former MOGUL and New York Times bestselling author Michael Hyatt on leadership lessons for lasting success covering tips on staying mentally fit, business coaching and more. 

Listen to Lead to Win here