Feeling Distracted? These 9 Pro Tips Will Help You Focus Better In 2023

Bio-Hacking

Biohacking trends like tracking sleep, nutrition, and exercise; using nootropics or cognitive enhancers; and practicing intermittent fasting are helping people optimize their health and wellness, and potentially their life span. According to a recent McKinsey report, more than 60 percent of people have said it’s extremely or very important to purchase longevity products, and 70 percent are planning to buy more products in the future. Wearables in the fitness industry are continuing to drive this trend, and allowing more people to turn their healthcare into a lifestyle, rather than waiting for an annual checkup. People are also using at-home diagnostic tools and e-health services to manage their health at home.

Gentle Workouts

High-impact exercises can often leave our bodies feeling strained. By incorporating gentle exercise into your fitness routine, you allow your body to move in a way that reduces stress and tension. Workouts like yoga, pilates, or walking, help you become more in tune with your breathing and heart rate, which helps you feel calm. It's a great way to reach your 2025 fitness goals while also improving your mental health.

Digital Detoxing

The constant need to check emails, texts, and social media has led to burnout and stress. The American Psychological Associations' Stress in America survey found that a fifth of U.S. adults cited technology use as a significant source of stress in their life. Constantly being plugged in can affect both our mental and physical health. Taking a conscious break from screens to reconnect with ourselves and others will become a necessity come 2025. Whether it’s an hour a day or a weekend getaway, we allow our minds to rest and reduce the overwhelming feeling caused by information overload.

Wellness Gardens

Wellness gardens are the perfect escape from the bustle of daily life, and can promote health and wellness with thoughtfully curated elements like aromatic plants, water features, and comfortable seating. Greenery, soothing sounds, and sitting outdoors in nature can encourage you to be more mindful and less stressed while homegrown food, herbs, and edible flowers nourish you for the season.

Light Therapy

An estimated 10 million Americans are affected by Seasonal Affective Disorder (SAD), according to Psychology Today. Designing your home for better natural light, especially in winter, can help regulate the body’s circadian rhythm, improving sleep quality and energy levels. Use sheer curtains in active spaces like the kitchen, living room, and home office, and open up blinds to allow as much natural light in, stimulating vitamin D production to keep bone health and immune function in check. Mentally, natural light has been shown to boost mood, reduce stress, and alleviate symptoms of depression by increasing serotonin levels. It can also improve focus, productivity, and creativity while you work. For long winter nights, invest in a light therapy lamp too.

At-Home Saunas

At-home saunas are the latest self care status symbol and will continue to trend into 2025 as they become more affordable (this portable sauna from Target is only $150!). Sauna blankets are also trending and help offer so many health benefits, including improved circulation, detoxification through sweating, and relaxation of muscles and joints. A regular sauna routine can help reduce stress, promote better sleep, and boost heart health. The heat is also good for skin and your body's recover post-workout. Community saunas and bathhouses are also gaining in popularity, especially among younger generations who prefer the social aspect.

Wellness Journaling

Wellness journaling helps you track your physical, emotional, and mental well-being. By documenting your daily habits, moods, and goals, you can start to see patterns, manage stress, and focus mindfulness and on your personal growth. Check out this Papier journal for tracking your 2025 wellness goals.

Smart Indoor Air Monitors

Improving indoor air quality is so important for a healthy home. According to the EPA, Americans, on average, spend approximately 90 percent of their time indoors, where the concentrations of pollutants can be 2 to 5 times higher than they are outdoors. Open windows when possible or use air purifiers with HEPA filters to reduce allergens, dust, and pollutants. Houseplants like snake plants and spider plants can also help purify the air naturally. Regularly clean and vacuum to keep dust mites and mold at bay, and avoid using harsh chemical cleaners that release volatile organic compounds (VOCs). Invest in a smart air quality monitor to give yourself peace of mind.

Water Filtration Systems

Home water filtration is becoming a vital wellness trend, as people seek cleaner, safer drinking water. Advanced filtration systems remove contaminants like chlorine, lead, and bacteria, and eco-conscious designs, such as reverse osmosis and carbon filters, improve water quality while reducing our reliance on bottled water. Shower filtration systems are a great way to keep chlorine, heavy metals, and other impurities out of your tap water, which can cause dryness, irritation, and dullness. Have dry skin or scalp? Shower filters help maintain skin’s natural moisture barrier and can be gentler on sensitive skin.

Sleep Divorcing

A sleep divorce, when you sleep in separate beds or rooms to get a better night's sleep, can save your marriage. While it may sound extreme, many couples find that it improves both their sleep and relationship. Snoring, differing sleep schedules, or constant tossing and turning can keep you and your partner up all night, leading to fatigue and irritability (never great for communication). Sleep divorce is about prioritizing your health and theirs, and many couples report feeling more refreshed, connected, and happier in their relationships as a result. Not ready for a sleep divorce? Try this Scandinavian sleep method.

Dry Brushing

I always think of Gwyneth Paltrow when I think of dry brushing. She showed us during her typical Goop-inspired shower routine that she never takes a shower without one. It simply involves brushing your skin with a natural-bristle brush to exfoliate dead cells and stimulate circulation. It can help improve skin texture, unclog pores, and promote lymphatic drainage, which supports detoxification. Regular dry brushing may reduce the appearance of cellulite, increase energy, and leave the skin feeling smoother and more refreshed. For best results, brush before your shower for max benefits.

Functional Foods

Functional foods are nutrient-rich foods that provide health benefits beyond basic nutrition — so foods filled with vitamins, minerals, fiber, antioxidants, or probiotics to support digestion, boost immunity, or reduce inflammation. Examples include fermented foods like yogurt and kimchi, which promote gut health, or fatty fish like salmon, rich in omega-3s, which support heart health. Next time you food shop, look out for these foods and incorporate them into daily meals to enhance your overall wellness and help prevent chronic health conditions.

Sexual Health

Sexual wellness is becoming less taboo for 2025. As conversations around sexual health become more normalized, products and services like sex education, therapy, and health-enhancing products will become more accessible. Trends include the rise of personalized sexual health solutions, such as tailored supplements and tech-enabled devices for a better sex life. Platforms offering education, therapy, and community support will also grow, empowering us to explore our sexual wellness in a holistic, shame-free way.

Wild Swimming

Water wellness, a growing trend in 2025, emphasizes the health benefits of hydration and water-based therapies, like hydrotherapy (hot baths, cold plunges, steam rooms) to relieve pain, improve circulation, and reduce stress. Float therapy (a float tank filled with Epsom salt water), mineral baths using magnesium and sulfur to detoxify the body, and swimming in hot springs for relaxation, muscle tension relief, and improving circulation are giving rise to the therapeutic benefits of our natural waters.

Modern Pilgrimaging

Modern pilgrimages, where you or you with a group travel to a sacred or meaningful site, nature retreat, or cultural landmark, with an emphasis on mindfulness, inner growth, and personal transformation, are forecasted to grow in 2025 as more people seek community and the great outdoors. Many people seek these experiences as a way to disconnect from daily routines, practice meditation, or explore new spiritual perspectives.

What causes cramps when someone is PMSing or on their period?

Consider yourself lucky if you don't struggle with PMS — I'd honestly love to trade places with you for a day. According to the Office on Women's Health, almost three in four women say they experience PMS, and the National Institutes of Healthnotes that one in ten women deal with painful period cramps every month. In other words, some of us are genuinely struggling to function without really understanding why we're in so much pain. What gives?

"Cramps, or dysmenorrhea, occur due to the release of chemicals called prostaglandins during menstruation. These chemicals cause the uterus to contract in order to shed its lining," Dr. Margolis says. What people tend to feel is the result of contractions" becoming "too intense," thus causing them to "cut off blood flow and oxygen to the surrounding muscle tissue, leading to pain." Dr. Margolis also wants you to know, "The higher the level of prostaglandins, the more severe the cramps are likely to be."

If that sounds painful, just know it is! I never thought about the actual process our bodies go through during menstruation, so understanding that better makes me want to be kinder to be my body. Still, does this mean cramps are normal?

Are period cramps normal?

Dr. Margolis says that period cramps are "a normal part of the menstrual cycle for many people." He explains that "mild to moderate cramps" typically occur towards the beginning of your period, as your uterus is contracting. IDK about you, but it's definitely nice to know that cramps are a part of the process and they don't necessarily mean anything's wrong. However, this doesn't mean you should ignore severe pain.

"If the pain is severe and disrupts daily life, it might indicate an underlying condition that requires medical attention," Dr. Margolis says. Only you know the level of pain you're able to handle monthly, but there are definitely some key factors that can help you identify what is considered "abnormal" when it comes to your period cramps.

When are severe period cramps considered abnormal?

"Severe cramps that are unmanageable with over-the-counter medications or last for an extended period may indicate underlying health issues," Dr. Margolis continues. Based on his experience, these conditions can be "fibroids, endometriosis, polycystic ovary syndrome (PCOS), or pelvic inflammatory disease (PID)" which "often cause more intense pain."

Prior to my painful period cramps returning, I underwent Laparoscopy surgery in 2019 to rule out endometriosis as the culprit for unbearable cycles. My OBGYN didn't find that, but she discovered a large fibroid nestled in the side of one of my uterine walls which needed to be removed.

Some of the signs Dr. Margolis says you need to pay attention to are:

• Heavy bleeding
• Irregular periods
• Pain during sex
• Bleeding between periods

If you notice these symptoms, Dr. Margolis implores you to consult with your doctor about them. Truthfully, it took years for someone to take my pain seriously, so I also recommend you keep advocating for yourself if you're dealing with cramps that feel abnormal.

What's the worst thing to eat before your period?

Here comes my favorite topic — food! I love eating all kinds of food, but I'm having to relearn how to balance hormones all over again. Between that and my digestive system, I know my undisciplined eating is the root cause of painful period cramps, but I've forgotten what I should be avoiding.

Dr. Margolis says, "Highly processed foods, sugar, and salty snacks should be avoided. They can increase inflammation, contribute to bloating, and worsen cramps. Caffeine and alcohol can also dehydrate the body and lead to more discomfort during menstruation."

I feel like your jaw just dropped in disbelief because most of the things that make periods so painful taste so good. I mean, who doesn't love snacks, coffee, and yummy cocktails? Sigh...as much as we may love or crave them, they're not always the best things to indulge in when we're already going through so many bodily changes.

What foods should someone eat to lessen painful period cramps?

But, there's things we can do to lessen our chances of suffering every month. Dr. Margolis says, "Anti-inflammatory foods are particularly helpful for reducing period cramps." He says these include the following:

• Leafy greens like spinach and kale, which are high in magnesium and calcium
• Fatty fish such as salmon or sardines, which are rich in omega-3 fatty acids that help reduce inflammation
• Nuts and seeds that contain magnesium, which can relax muscles and reduce pain
• Fruits like bananas and berries, which provide antioxidants and potassium, aiding in muscle relaxation and inflammation reduction
• Whole grains that are a good source of fiber and help regulate blood sugar, preventing spikes that may worsen cramps

Is it actually possible to avoid sugar before and during your period?

Sugar is in a lot of things we eat and drink so I asked Dr. Margolis if there's a way to avoid it altogether. He says, "It’s challenging, but not impossible to avoid sugar entirely. Cravings for sugary foods often increase due to hormonal fluctuations during the menstrual cycle." I don't know about you, but I always crave specific things like sugary juice, muffins, or cupcakes right before and during my period. It's like my brain knows they're going to cause more harm than good, but my hormones demand them.

As a replacement, Dr. Margolis believes "reducing sugar intake by opting for natural sweeteners like fruits or healthier alternatives like dark chocolate can help curb cravings." Also, there's more benefits to putting down the artificial stuff. "Cutting back on sugar may also help in managing inflammation and stabilizing mood and energy levels during your period," says Dr. Margolis.

What's happening astrologically during the week of November 10 to 17, 2024?

Pluto and Mars are still engaged in a disruptive and transformative opposition, which will continue well into 2025. Stay grounded, practice self-care, tend to your inner equanimity, and avoid volatile arguments or situations you can’t control. Use this energy to propel yourself toward a personal goal or transformation. Break a bad habit or start a new, positive discipline.

What does it mean when Mars is in the sign of Leo?

Mars, the planet of action, is still in the sign of Leo. Courage, leadership, and taking actions for the benefit of others are ways to express ourselves when Mars is in Leo. Heart energy is essential to Leo. Operating from a pure, altruistic heart is the highest expression for Leo. The heart chakra links our lower and higher selves, creating balance and enabling us to act from a center of right use of will — in other words, expressing our will for the benefit of all. Leo energy becomes unbalanced when it’s overly egoistic. Love is one of the main lessons in this human form: learning about love, expressing it, receiving it, and spreading it to the world around us.

What does Venus in Capricorn mean for me?

Fittingly, Venus, the planet of love, shifts from the freewheeling sign of Sagittarius to the more serious and contemplative sign of Capricorn from November 11 to December 8. With Venus in Capricorn, we have the chance to express love in a more thoughtful, responsible, and earnest way. Our emotions take on an introspective tone, and we may find ourselves accepting responsibility for our actions with a maturity that brings deeper fulfillment than we may have approached when Venus was in Sagittarius. Venus in Capricorn is anything but superficial; true love is profound and deeply satisfying.

When does Saturn turn direct?

Saturn turns direct on November 15, bringing us out of the retrograde phase, which may have prompted reflection on our responsibilities and plans to manifest our dreams. Saturn will remain in Pisces until May 26, giving us time to take deliberate action. This slow buildup can be used to attend to details that bring us into alignment with our life path. Saturn in Pisces represents the manifestation of our dreams. Aim high but stay true to your essence. This is not about chasing daydreams but about a serious and responsible approach to bettering our lives and connecting with our highest purpose.

We round out the week with an exciting opposition between the Sun and Uranus. This electric energy might manifest as irritability or rebellion. Stay flexible and use this energy positively. The urge for freedom may inspire bold self-expression or a sudden solution to a problem that has been vexing you. Keep an open mind for anything unusual and be ready to seize an opportunity that might appear and disappear quickly.

I look to the dark sky and the planets to help navigate the world around us. If you’d like to know more about how these and other transits affect your life, please contact me for a personalized reading!

Read Your Sun and Rising Signs For Your Weekly Horoscope For November 10

Aries (March 21-April 20)

For the next few months, you might struggle to get things done. It’s not that you lack goals or dreams, but it may be challenging to muster the energy to act on them. Don’t be too hard on yourself. This is a valuable time to slow down, pay attention to your dreams, and tap into the spiritual side of life. Use music, art, and poetry to soothe your soul. Writing down what you’re feeling and dreaming would be beneficial. If you have a draft that needs editing, now is a good time to settle into that project. Take it slowly, and don’t expect too much progress too quickly.

Taurus (April 21-May 21)

Cultivate community and collaborate with others to achieve mutually beneficial goals. Even if group dynamics are challenging, recognize the lessons in patience and understanding. Ensure you align with your group and work together for the common good. The overall theme is working with others and taking responsibility for your role. Establish a solid routine and structure, and share responsibilities with people you admire and respect. Lasting change cannot be made hastily or without organization. Take your time and stay focused.

Gemini (May 22-June 21)

Work and career are highlighted for the next few months. Create structure, and stick to an organized framework to achieve your goals. Take responsibility, and maintain integrity, honesty, and high standards in everything you do. You may have an opportunity to step into a leadership role. Forces might be working against you, but if you stay committed, brave, and tenacious, you'll reach your goals. As always, use your words wisely and don’t shy away from speaking the truth. Reflect on what success means to you, and seek advice from trusted friends and colleagues to align your outer achievements with your inner values.

Cancer (June 22-July 22)

You may find yourself dreaming of learning and expanding your consciousness through travel. You might feel a longing for adventure that involves metaphysical growth and learning. This isn’t the type of travel where you relax on a beach reading romance novels; it’s about gaining lasting insights into the universe and your place in it. Pay attention to inspiring insights that may spark profound growth over the coming months.

Leo (July 23-August 22)

You're entering a period of profound personal growth. Face your fears and identify what holds you back. Recognize any patterns that prevent you from experiencing life deeply. Move with intention and purpose. This pivotal point could serve as inspiration for you throughout your life. While you might face difficult realizations, approaching them with a desire for growth could yield brilliant, uplifting results. The key is honesty and hard work, but it won’t feel overwhelming if your attitude is flexible and resolute.

Virgo (August 23-September 22)

Strive for reciprocity in your relationships. Balancing responsibilities and creating harmony with your partners may require fine-tuning. This opportunity isn’t confined to intimate relationships—all relationships can recalibrate for greater fairness. Your relationship with yourself also comes into focus. Observe your default reactions to life’s challenges to identify what needs attention to achieve balance.

Libra (September 23-October 22)

Manage your energy and organize your life at work and home to avoid burnout. If your superiors demand too much, set up a meeting to establish boundaries while maintaining high standards. Make your mental and physical health a priority. Commit to therapy, regular exercise, and a balanced diet. The lessons learned here will support you in handling greater responsibilities in the future. You're laying the foundation for success.

Scorpio (October 23-November 21)

Connect with your true inner self. Life experiences can create layers that mask our true essence. Use the coming months to uncover these layers and reveal your core nature. Approach this process with compassion and honesty, possibly with a therapist's help. Through creative expression, heartfelt honesty, and examining past conditioning, you may discover the beauty beneath life’s accumulated layers. This deep understanding of yourself and your role in others' lives could be the reward for your diligent efforts.

Sagittarius (November 22-December 21)

You have an opportunity to clear emotional clutter. Home and security are in focus for the next few months. Address any feelings of scarcity or unresolved childhood patterns related to safety. You may be negotiating a home purchase, moving, or addressing maintenance issues that affect your stability. Understanding your relationship with home and nurturing is part of your growth cycle. Create a comforting framework for what “home” means to you.

Capricorn (December 22-January 19)

With Venus entering Capricorn, it’s time to get serious about love and what you value. Create a structure around your artistic expression—take a class or learn from a mentor. Poetry might inspire you, and you could benefit from practicing it to express your love for those around you. Finances may play a role, but don’t hesitate to invest in something that beautifies your home or wardrobe. Show appreciation to friends and family through small, tangible acts of kindness.

Aquarius (January 20-February 19)

Security remains a theme this week. Reflect on what you value, and get disciplined about finances. Set a structure for savings, necessities, and charity. By sticking to this plan for the coming months, you’ll make real progress toward a financial goal. Ensure your goals align with your core values. Material worth is only part of the story—consider what brings joy and fulfillment beyond money.

Pisces (February 20-March 21)

This is a time to let go of what no longer serves you. Therapy could help reveal what to release. Engage in an honest appraisal of your life, shedding outworn attitudes or blockages that prevent you from facing reality. Use creativity or music to support this introspective journey. Have a support system of people who encourage this process and provide a stable foundation. This release may feel like an earthquake, but it marks the beginning of growth and change.