The Meriam-Webster dictionary defines integrity as, “firm adherence to a code of especially moral or artistic values.” Put simply, I like to define integrity as “choosing the hard right over the easy wrong.” When we lead with integrity, we demonstrate through our words, deeds, and actions our commitment to alignment with our values.

February is Heart Month—a reminder that heart health is about far more than diet and exercise. It’s deeply connected to stress, burnout, and the changes we experience in midlife.

Written by: Coach Allyson We live in a world that spotlights self-improvement, goal setting, and becoming your “best self.” And those things matter. But sometimes we forget one of the most powerful catalysts for growth: Your brain’s “happy juice” is real, and it responds to simple, human moments. A six-second hug. Learning something new. Connection plus insight. Both help you feel steadier and more confident, especially when life feels uncertain or in transition. Here’s the t

The return to work after the holidays can feel abrupt. One day, you’re spending time with loved ones, travelling, or simply resting. Then, the clock strikes 12:01 am, and you are expected to be entirely focused, productive, and “back to normal.” If your energy feels off just thinking about these abrupt shifts, you’re not alone.

When you think "new year, new me," your brain isn't just being naive. By creating psychological distance from your past self, it genuinely makes change feel more possible. So, the key is understanding why it works so you can actually use it.

As we step into the new year, setting goals is a common and powerful way to create focus and momentum. In our January ithrive31 newsletter, we shared our 31-day approach to goal setting. This method encourages you to dream big while breaking down your aspirations into manageable actions that drive progress over the next 31 days.

We’re in the middle of the holiday season–ING. This time of year carries a lot. Expectations. Obligations. Pressure. Emotion. And if we’re honest, most people are walking around with something heavy on their minds whether it’s their own circumstances or the challenges facing people they love.

The other day, I was coaching a senior leader who described herself as a perfectionist, and I could sense the weight of that word. It carried frustration, pressure, and self-criticism. So, I invited her to pause and explore: How is this trait impacting you? Without hesitation, she said, “It’s not serving me very well.” Then I asked a different question: How has it helped you? At first, she resisted. But as she reflected, she began to uncover small ways this drive had shape

In many organizations, gratitude season can look like a flurry of thank you notes, appreciation lunches, or end of year awards. Those gestures matter, but sustainable gratitude, the kind that fuels energy and trust year round, goes deeper. At ithrive31, we see gratitude not as a moment, but as a mindset. Real gratitude lives in action — in how we listen, how we coach, and how we show up. It’s the daily discipline of seeing people, hearing them, and recognizing their impact —