5 Ways to Wake Up That Aren’t Your Morning Coffee


Enjoy a good swim

We find the best destinations for girls trip


paris girls trip itinerary 🥖🇫🇷 #paris #vlog #fyp

♬ Selfcare-demo – Bella Moulden

A long weekend in DC ☀️had a blast! #fyp #washingtondc #girlstrip 🥂

♬ Deli – Ice Spice

I had my reservations about traveling to the cold but we had so much fun. This needs to be annual thing, next time the Swiss Alps #skittrip #girlstrip #blackgirltiktok #travel

♬ original sound – NYJA

10 Boundary RULES TO LIVE BY

Tips from Boundary Boss—The Essential Guide to Talk True, Be Seen, and (Finally) Live Free by Psychotherapist Terri Cole.


You have the right to say no (or yes) to others without feeling guilty.

There are many reasons why we say yes when we want to say no. We might be worried about rejection or what others will think of us. If we are conflict avoidant, it might feel easier to “go along to get along,” but in the long run, denying your truth is a one-way ticket to bitter town.

You have the right to make mistakes, to course correct, or change your mind. 

Many of us feel once we make a decision, whether it’s in a relationship, our careers, or something as simple as saying yes to walking our neighbor’s dog on our lunch break, we’ve got to stick with it forever. You have the right to change your mind. Every choice doesn’t have to be a life sentence.

You have the right to negotiate for your preferences, desires, and needs. 

You are the only one who knows what your unique preferences, desires, and needs are, and you are the only one who can negotiate for them. When we don’t share what we want and need, the people in our lives don’t know who we are. Many of us were taught to be “easy-going” and not to be “difficult.” The truth is, sharing a preference isn’t difficult. It allows people to truly know us.

You have the right to express and honor all of your feelings if you so choose. 

Being fully expressed is part of being a Boundary Boss, but it also means you get to choose what you share, when you share, and with whom. You are not obligated to share or confess all of your feelings to everyone. You have the right to be discerning.

You have the right to voice your opinion, even if others disagree. 

If you’re a peacekeeper or a people-pleaser, it can be difficult for you to share your opinion if others disagree. Again, discernment comes in here. Just because you have the right to, that doesn’t mean you have to share all of your opinions with someone aggressive or abusive. You have the right to talk true when it’s right for you.


You have the right to be treated with respect, consideration, and care. 

The way others treat you all starts with your relationship with yourself. You set the bar! When you hold yourself in high regard and prioritize yourself, others will follow your lead. If you’re overworking, over-functioning, and overgiving, chances are you will attract people who will expect you to keep doing that. Begin treating yourself with the respect, consideration, and care you deserve, and set that bar HIGH, baby.

You have the right to determine who has the privilege of being in your life. 

Imagine your life as a VIP section, and you are the only person on the guest list. You get to decide who gets the privilege of your company, your time, and your energy. If you don’t learn how to be the bouncer in your VIP section, you might find yourself endlessly twisting yourself into a pretzel and inconveniencing yourself for anyone who wanders past the velvet rope and plops themself down. Not everyone deserves a 24-hour backstage pass to your amazing life. YOU get to make a choice.

You have the right to communicate your boundaries, limits, and deal-breakers. 

Again, only you know what’s right for you concerning these things. What is and what isn’t ok with you? What are your non-negotiables? Getting clear about your limits and needs is the first step to asserting yourself and healthily communicating your boundaries. And it is doable.

You have the right to prioritize your self-care without feeling selfish. 

There are many myths and limiting beliefs around self-care. Many of us have been taught we should prioritize everyone else and put ourselves last. But when our self-care isn’t solid, we can end up feeling depleted, exhausted, angry, and resentful. The reality is, taking impeccable care of ourselves is the foundation for success in our relationships, our careers, and our entire lives. When we prioritize our self-care, we are at our best and give from a place of love and abundance rather than one of lack.

You have the right to talk true, be seen, and live free. 

What I teach inside Boundary Boss is a process for lasting transformation. When you learn this life-changing skill set, speaking up with ease and grace, asserting your truth, and expressing your feelings and preferences become your new normal.

Vision Boards: Creating the Life of Your Dreams

Do you find yourself struggling to find the motivation to achieve your goals? Do you want to create the life of your dreams? Constructing a personalized vision board might be the answer to your problems. 

WTF is a vision board?

A vision board is a collection of photos and text that can help you approach the future with hope. Instead of focusing on what habits you should be stopping, focus on the possibilities of the next year. “From a scientific perspective, vision boards do what we call ‘priming,’ which essentially is when exposure to a certain stimulus affects how you act towards whatever comes next,” said Elizabeth Mateer, a licensed mental health counselor associate. A vision board can also help you be specific about the goals you want to manifest. “A vision board is an opportunity to focus on the reality you want to create, a prediction of your possible future, and a connection to hope and a life that feels aligned,” Elspeth Robertson, a registered clinical counselor and professional art therapist said.


There are two ways to create a vision board: digitally and physically. If you are someone who likes to do hands-on activities, you may want to create a physical vision board. However, if you are someone who prefers digital activities, you may want to create a digital vision board. The choice is yours.

If you’re not sure where to start, try looking for images that inspire you or reflect your goals. You can also use quotes or affirmations that resonate with you. Once you have a few items collected, start arranging them on a bulletin board or piece of poster board. Then add any additional details that will help bring your vision to life.



Step 1: Gather digital photos from any website of your choice. I find that Pinterest is one of the best platforms to utilize for vision boards.

Step 2: Decide where you would like to create the vision board. If you are unsure where to beginCanva has great templates.

Step 3: Place and move your images around until you are satisfied with the final look.

Step 4: Make sure to save your final copy, and just like that, you are one step closer to achieving your goals.

Feel free to make your final creation your lock screen—this way you will be looking at your goals daily.


Step 1: Order a vision board book or cut out images from your favorite magazine that pertain to your goals and dreams. Cut out images from magazines or print out pictures from the internet that represents you (skin color, hair, nationality, etc). If you need a suggestion, Amazon has a wide selection of vision board books.

Step 2: Get a poster board, cork board, or some paper and play with the placing of the images until you are content with the look.

Step 3: Glue or tape your images to the board or paper.

Step 4: Decide whether you want to hang your vision board up, or if you want to put it somewhere else that is visible to you.

Now that you have your personalized vision board, go reach your goals.


Now that we know how to create a vision board, let’s look at what neuroscientist Dr. Tara Swart has to say.

“The science behind why it’s helpful is that we’re bombarded with so much information all the time,” she explains. “There’s a natural process in the brain to selectively filter what’s important to our survival and selectively put attention on what’s important for us to thrive.”

Dr. Swart also mentions value tagging, which is an additional system in the brain that pieces together the information in order of importance. “There is a logical element and an emotional element to that,” she adds.

“If you create imagery that represents how you want your life to be, then you’re more likely to notice and grasp opportunities to make that a reality,” she emphasizes, “it’s priming your brain to remember what’s important.”

You’ve heard it from a professional, so what are you waiting for? Go make a vision board!


What makes a successful vision board?

It’s all about setting your intention. What do you want to manifest in your life? When you have a clear vision, it’s easier to select images that represent that goal. Creating a board that is both visually pleasing and spiritually in alignment will help you to stay focused on your goals.

A vision board is a tool that can help you clarify your goals and bring them into focus. It can also help you identify what steps you need to take to achieve your goals. By looking at your vision board regularly, you can keep your goals at the forefront of your mind and stay motivated to achieve them.


Oftentimes I would find myself setting goals for myself and forgetting about them. I had a picture-perfect life that I wanted to achieve, but I was not motivated to go and get it.

It was the summer of twenty twenty-two when I was offered the great advice of creating a vision board. This was something I’ve always wanted to do, but never got around to doing it. I started with a physical one and eventually decided to create a virtual one, so I could look at it each time I opened my phone.

I find that my vision boards motivate me to create the life that I’ve formed on paper. I continue to strive to achieve these goals, and it makes me feel good knowing I am one step closer to becoming the person I want to be.

Will you be creating a vision board? Leave a comment below.