THRIVE As A Lifestyle

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Reflecting on 2020’s Challenges

You probably felt it too—how 2020 wasn’t just a rough year, but an outright test of what you’re made of. You made plans, had hopes, maybe saw goals in motion… then life derailed. Career shifts, relocating, shared living pressures, unhealthy work environments, heartbreaks, and losses. You were stretched in every direction, emotionally, physically, spiritually.

When everything around you shakes, it becomes clear: your ability to THRIVE isn’t optional. It’s essential.

Here’s a glimpse of what we faced:

• Canceled Football Contract: My husband’s football career hit a pause with an unexpected cancellation.
• Relocation to a New Emirate: Adapting to a new living environment added to the challenges.
• Communal Living Situation: Navigating shared spaces brought unique stresses.
• Toxic Work Environment: My professional life was impacted by an unhealthy workplace dynamic.
• Global Pandemic: The COVID-19 pandemic reshaped life as we knew it.
• No New Football Opportunities: Uncertainty loomed as the next season brought no contracts.
• Stranded Overseas: Being over 7,500 miles away from home during the pandemic created additional emotional and logistical struggles.
• Job Resignation: I made the difficult decision to step away from a toxic role.
• Unemployment: Both of us faced periods without work.
• Miscarriage: This personal loss was a deeply emotional part of our year.

Experiencing multiple stressful life events within a short period can have a significant impact on your mental and physical health. Chronic stress can affect everything from your immune system to mental clarity. Recognizing your stress levels is the first step in managing them effectively and prioritizing self-care.

Understanding Stress Levels with the Holmes-Rahe Stress Inventory

Based on the Holmes-Rahe Stress Inventory Assessment, a tool developed by the American Institute of Stress, my stress score for 2020 was 446.

A score of 300 points or higher predicts an 80% chance of a health breakdown in the next two years. The assessment highlights the cumulative toll that life events—such as job loss, relocation, or personal loss—can have on a person’s overall well-being.

Take the Holmes-Rahe Stress Test yourself to evaluate your stress levels.

Navigating Life’s Tough Decisions

Stressful events force you to face tough questions about your own life and future. You may find yourself asking:

• Should you stay in the same city—or is it time to move?
• Should you remain in your relationship—or walk away?
• Should you stick with your current company—or choose freedom?
• What’s your next move?

The answers don’t always come right away. Sometimes life gives you the signs: a canceled flight that forces you to pause, closed borders that keep you still, or even an abrupt email from a boss that makes your choice clear. Each of these moments nudges you toward reflection and change.

When you step back, you realize that every disruption is also an invitation to prioritize your mental, emotional, and physical well-being. That’s how you move from chaos to clarity. That’s how you create a system that helps you manage stress and build resilience. Out of these very circumstances comes the framework I now call THRIVE As a Lifestyle—nine practices designed to keep you grounded, focused, and growing.

9 Proven Practices to THRIVE As A Lifestyle

Practice 1 | Time Alone

Time in Solitude: The Ultimate Stress-Relief Practice

The “T” in THRIVE stands for Time Alone—and this practice can completely shift how you handle stress. When you wake up before dawn, you give yourself the gift of a distraction-free environment where you can hear your own voice more clearly. Imagine journaling your thoughts with no interruptions, letting your ideas flow with clarity and ease.

You can make this time sacred by adding small rituals: light lavender incense, play soft background music, and sip a warm cup of tea to set a calming atmosphere. These simple touches turn solitude into a stress-relief practice that sets the tone for the entire day.

Research shows that when you practice meditation or mindfulness regularly, your body and mind learn to respond to stress differently—you recover more quickly from challenges and feel less overwhelmed by everyday demands (Verywell Mind).

Start your day with intention. Step into solitude, and you’ll discover just how powerful those quiet early moments can be.

Practice 2 | Help Others

Find Joy in Helping Others

The “H” in THRIVE stands for Help Others—and this is one of the most potent ways you can shift your focus when life feels heavy. When stress piles up, it’s easy to complain or dwell on the problems. But what if instead, you redirected that energy into service?

Imagine donating groceries to someone preparing food boxes for families who lost their jobs. Picture the smiles on the faces of people receiving those boxes—their gratitude, their excitement, their relief. In moments like that, you realize what Jesus meant when He said, “You’re far happier giving than getting.”

Helping others doesn’t just uplift them; it transforms you. Research indicates that giving and volunteering can reduce stress, enhance mental well-being, and foster a sense of connection. One Yale University study found that even small acts of kindness—like holding a door open—can buffer you against stressful days.

When you step outside of yourself to meet someone else’s need, you not only lighten their load—you find joy, peace, and purpose in the process.

Practice 3 | Rest

The Reset Your Mind and Body Need

The “R” in THRIVE stands for Rest—and this is one of the most important investments you can make in yourself. Prioritizing rest isn’t lazy; it’s essential for both your physical and mental health. You may already aim for eight hours of sleep at night, maybe even sneak in an afternoon nap. But what if you took it a step further and dedicated one full day a week to complete unplugging?

Turning off your screens for just 24 hours creates space for uninterrupted quality time. You can dive into deep conversations with loved ones, reflect on your life, or enjoy being present in the moment.

Here’s what unplugging gives you:

• Enhanced Focus: Without screens, you can read deeply and connect meaningfully.
• Mental Clarity: Self-reflection becomes sharper and more vivid.
• Improved Relationships: Time offline nurtures stronger bonds with the people around you.
• Rejuvenation: An actual rest day leaves you refreshed and ready to handle whatever comes next.

The world won’t fall apart when you unplug—but you’ll come back more engaged, more balanced, and more present. In fact, digital detoxing is becoming the new norm for people like you who want to live with clarity and intention.

Practice 4 | Invest in Yourself

Personal Development Through Reading and Lifelong Learning

Did you know that reading can significantly reduce stress?

A 2009 study by the University of Sussex found that just six minutes of reading can lower stress by up to 68%, slowing your heart rate and relaxing muscle tension. That’s why the “I” in THRIVE stands for Invest in Yourself—because growth isn’t optional, it’s foundational.

You can make daily investments in your development in simple yet powerful ways:

• Read: Spend at least 30 minutes a day with a personal development book that expands your mindset and knowledge.
• Watch Inspiration: Choose 1–2 motivational videos on YouTube to keep your energy and focus high.
• Strengthen Your Voice: Join communities like Toastmasters to sharpen your communication and leadership skills.
• Learn New Skills: Stretch yourself by picking up something new—whether it’s a language like Arabic or Twi, or a technical skill that elevates your career.

Investing in yourself isn’t just an activity—it’s a commitment to becoming your best self. Even 10 minutes a day of intentional growth can shift your perspective, sharpen your productivity, and reduce your stress.

Ready to start? Check out my Book Recommendations to fuel both your self-improvement journey and your peace of mind.

Reading is what exercise is to the body. -Joseph Addison

Practice 5 | Voice Your Confessions

Boost Your Day & Shape Your Life with Daily Positive Affirmations

The “V” in THRIVE stands for Voice Your Confessions—a practice that helps you speak life into your future. Just like a coach’s pep talk before a big game, daily affirmations give you the mental edge to face challenges and embrace opportunities. When you envision the life you want and declare it out loud, you set a positive tone for your day and align yourself with success.

Science backs this up: studies show that when you affirm your values, your cortisol (stress hormone) levels drop. That means affirmations don’t just lift your mood—they can actually reduce stress and support your mental and physical health.

Here’s how you can weave affirmations into your routine:

• Start your morning by stating a clear, specific affirmation about your goals and values.
• Pair your affirmations with reflection, prayer, or meditation for added power.
• Repeat them throughout the day to stay grounded and motivated, especially when stress rises.

Remember what Louise Hay once said:

“Every thought you think and every word you speak is an affirmation… You’re affirming and creating your life experiences with every word and thought.”

Need a place to start? Grab 5 Steps to Build A Prayer Guide Today! to kick off your practice and make your words work for you.

Practice 6 | Visualize Your Future

The Power of Visualization

In addition to voicing your confessions, the practice of visualizing your future helps you bring imagination and intention together. When you use all five senses and a vision book, you can mentally step into the future you want—a place of inspiration, refuge, and motivation.

As Science Abbey explains,

“Visualization is a uniquely attractive form of medicine. It is an effective preventative therapy as well as a benign remedy for stress and many of its associated disorders.”

That’s why world-class athletes and celebrities rely on visualization: they rehearse success in their minds until their bodies and actions naturally follow. Or, as Arnold Schwarzenegger put it:

“Where the mind goes, the body will follow.”

Here’s how you can make visualization part of your daily routine:

• Find a quiet space where you can focus without distraction.
• Engage your senses as you picture your ideal future—see it, feel it, hear it, even smell it.
• Build a vision book with images, quotes, and goals that inspire you, and revisit it daily.
• Continue practicing until your vision feels natural, familiar, and achievable.

The more clearly you visualize your future, the more confidently you can step into it.

Practice 7 | Expect Good Things To Happen

The Power of Optimism

The “E” in THRIVE begins with Expect Good Things to Happen. Choosing optimism isn’t about ignoring reality—it’s about deciding how you’ll face it. When you adopt a “glass half full” mindset, even during challenges, you strengthen your resilience and equip yourself with the optimism you need to push through adversity.

Dr. John Medina, author of Brain Rules for Aging Well, explains:

“The ability for you to stay optimistic produces a buffer against your probability of experiencing depression.”

Optimism not only improves your mood, it also strengthens your body’s natural defenses. Research even suggests that keeping a positive outlook can add nearly eight years to your life by lowering stress and protecting your overall health.

Here are a few ways you can cultivate optimism starting today:

• Practice daily gratitude by reflecting on what went well, no matter how small.
• Surround yourself with positivity—people who lift you, not drag you down.
• Reframe setbacks as opportunities to grow, not as signs of failure.

When you expect good things to happen, you position yourself to notice opportunities, embrace solutions, and live with joy. Positivity isn’t just a mindset—it’s a strategy for a longer, healthier, and more fulfilling life.

Practice 8 | Exercise

How Exercise Reduces Stress and Improves Well-Being

The second “E” in THRIVE stands for Exercise. Adding movement into your daily routine is one of the most effective ways you can reduce stress and create balance in your life. Beyond physical fitness, exercise strengthens your mental clarity, boosts your energy, and helps you feel more grounded.

According to Harvard Medical School,

“Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators.”

That means when you move, you’re not just working your muscles—you’re also training your body to handle stress better and recover faster.

Whether it’s a brisk walk, a dance session, weightlifting, or yoga, make movement a non-negotiable part of your routine. Even 20–30 minutes a day is enough to shift your mindset, improve your mood, and keep you thriving.

Need motivation to stay consistent? Follow my exercise routines on TikTok where I share workouts, tips, and encouragement to help you stay on track. When you see someone else showing up daily, it reminds you that you can too.

Practice 9 | Eat Healthy

Fuel Your Body, Lower Your Stress

The final “E” in THRIVE is about how you Eat Healthy—because the food you choose each day can either drain you or empower you. One of the most sustainable and rewarding eating plans you can follow is the Mediterranean diet, ranked No. 1 by U.S. News & World Report for several years in a row as one of the best diets across multiple categories, including:

1. Best Diet Overall
2. Best Diets for Healthy Eating
3. Easiest Diets to Follow
4. Best Diets for Diabetes
5. Best Heart-Healthy Diets
6. Best Plant-Based Diets

This nutrient-rich lifestyle emphasizes whole, wholesome foods:

• Fresh vegetables and fruits
• Beans and whole grains
• Lean proteins like fish and eggs
• Healthy fats like olive oil

The Mediterranean diet supports heart health, reduces inflammation, and is easy to maintain long-term. It’s not about restriction—it’s about abundance, balance, and flavor.

On top of this, you can boost your nutrition with green smoothies. Blending spinach, kale, bananas, or berries gives you a convenient, delicious way to meet your daily fruit and vegetable needs. According to a study by Edith Cowan University,

“people who consumed at least 470 grams of fruits and vegetables per day experienced 10% lower stress levels compared to those who ate less.”

By combining the Mediterranean diet with the quick power of green smoothies, you’ll nourish your body, lower stress, and create a lifestyle that’s vibrant, balanced, and built to last.

Enjoy Every Moment Of Your Life

You should enjoy every day of your life, no matter how long you live. As one 5th-century king reflected in his search for wisdom:

“You will die, and you will be dead much longer than you were alive. And after you are dead, you cannot do anything.”

That reminder makes every single moment you have now even more precious.

When you weave the nine THRIVE practices into your routine, you’re not just improving your health—you’re raising your vibration. You create more space for joy, love, peace, and laughter to flow through your day. These simple, science-backed habits become anchors that allow you to savor life, not just endure it.

The truth is, you don’t need a massive transformation to start thriving. Small, consistent actions—taken each morning—can completely shift how you feel and function. When you fill your own cup first, you overflow with positivity, and that energy touches every area of your life.

Choose to thrive, and you’ll find yourself fully alive, fully present, and ready to enjoy every moment of your life.

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