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My fellow women, chill out! Sit down and catch your breath!

But not too long because we’ve still got stuff to do.

As a woman, mother, daughter, wife, and employee our to-do list is never-ending. So please don’t try to shank me when I ask you to add five more things to your list.

I call these the five non-negotiables: The five things we must do every single day to stay sane in the middle of this crazy life. You’ve probably already spent hours today negotiating with your kids, your boss, or even a salesperson. Go ahead and give yourself permission to make these five to-do’s non-negotiable every day.

1 | Drink water.

Sure coffee and other caffeinated drinks will give you a quick energy boost by stimulating the adrenal glands. But over stimulating by drinking excessive amounts of caffeine can lead to adrenal fatigue – a condition characterized by extreme fatigue due to stress, diet and hormones. Adrenal fatigue can’t be cured with just a quick nap.

Drinking more water is not only cheaper than a luxury coffee habit, but it will make you look and feel younger too! Drinking water helps prevent premature wrinkling, memory loss and weight gain.

2 | Eat something green.

Green gummy candies don’t count.  I’m not talking about losing weight here. What I’m talking about is eating food to nourish your body to give yourself the long-term energy you need to get through the day.

My food mantra is very simple: Eat like crap and feel like crap. Trust me, I know it to be true. The more processed and heavy fat foods I put in my body the more sluggish and run down I feel. But a salad here and there, or a veggie burger instead of a double Whopper, not only make me feel lighter, they make me feel better.

When I feel better I can be better to those who are depending on me.

3 | Get some rest.

Now you really are going to hit me if you think I’m going to tell you to go take a nap. 

Have you ever felt so frazzled and over-scheduled that you thought you might be going crazy? You aren’t crazy. You’re tired. I once read that a woman should never make a major decision until she’s taken a nap.

Most women I know don’t have the luxury of midday naps. However, I can close my office door for 10 minutes of quiet in the afternoon. Push the work aside and just sit quietly, eyes closed if possible. Or, if there’s enough room, do a few quick yoga poses to rejuvenate you both physically and mentally.

4 | Break a sweat.

Remember the instant energy boost we talked about in your morning cup of coffee? Exercise stimulates the production of hormones that work with your adrenal glands to increase your energy! But unlike the caffeine buzz it won’t leave you with a sugar crash – feeling more lethargic than before.

The type of exercise you do is far less important than actually getting moving. The key to a successful exercise program is to find something you enjoy doing. Even a daily walk around the neighborhood or through a local park on your lunch break will lift your spirits and give you a bit of cardio benefit.

5 | Stand strong.

Remember your own mother telling you to say what you mean and to mean what you say? Well, the same holds true whether you are four, 14, or 40 years old. If you don’t want to do something or don’t like the way someone is speaking to you, speak up and say so!

There’s something else we need to remember: No is a complete sentence.

Do you have any weekend appointments available? No.

Can you babysit my kids? No.

Can you fill this PTA position? No.

When you learn to stand strong and say no to the little things, the bigger things will get easier to say no to. And the important things will become easier to say yes to.

Self-care isn’t selfish. It’s simply remembering to take care of ourselves as well as we take care of those around us.

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Summer heat has a way of making the house feel smaller, more congested, with less room for the air to circulate. And there's nothing like the heat to make me want to strip down, cool off and lighten my load. So, motivation in three digits, now that school is back in, it's time to do a purge.

Forget the spring clean—who has time for that? Those last few months of the school year are busier than the first. And summer's warm weather entices our family outdoors on the weekends, which doesn't leave much time for re-organizing.

So, I seize the opportunity when my kids are back in school to enter my zone.

I love throwing open every closet and cupboard door, pulling out anything and everything that doesn't fit our bodies or our lives. Each joyless item purged peels off another oppressive layer of "not me" or "not us."

Stuff can obscure what really makes us feel light, capable and competent.

Stuff can stem the flow of what makes our lives work.

With my kids back in school, I am energized, motivated by the thought that I have the space to be in my head with no interruptions. No refereeing. No snacks. No naps… I am tossing. I am folding. I am stacking. I am organizing. I don't worry about having to stop. The neat-freak in me is having a field day.

Passing bedroom doors, ajar and flashing their naughty bits of chaos at me, it's more than I can handle in terms of temptation. I have to be careful, though, because I can get on a roll. Taking to my kids' rooms I tread carefully, always aware that what I think is junk can actually be their treasure.

But I usually have a good sense for what has been abandoned or invisible in plain sight for the lack of movement or the accumulation of dust. Anything that fits the description gets relegated to a box in the garage where it is on standby—in case its absence is noticed and a meltdown has ensued. Crisis averted. Either way, it's a victory.

Oh, it's quiet. So, so quiet. And I can think it all through…

Do we really need all this stuff?

Will my son really notice if I toss all this stuff?

Will my daughter be heartbroken if I donate all this stuff?

Will I really miss this dress I wore three years ago that barely fit my waist then and had me holding in my tummy all night, and that I for sure cannot zip today?

Can we live without it all? All. This. Stuff?

The fall purge always gets me wondering, where in the world does all this stuff come from? So with the beginning of the school year upon us, I vow to create a new mindset to evaluate everything that enters my home from now on, so that there will be so much less stuff.

I vow to really think about objects before they enter my home…

…to evaluate what is really useful,

...to consider when it would be useful,

...to imagine where it would be useful,

...to remember why it may be useful,

…to decide how to use it in more than one way,

... so that all this stuff won't get in the way of what really matters—time and attention for my kids and our lives as a new year reveals more layers of the real stuff—what my kids are made of.

Bring it on.

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In the moments after we give birth, we desperately want to hear our baby cry. In the middle of the night a few months later it's no longer exactly music to our ears, but those cries aren't just telling us that baby needs a night feeding: They're also giving us a hint at what our children may sound like as kindergarteners, and adults.

New research published in the journal Biology Letters suggests the pitch of a 4-month-old's cry predicts the pitch they'll use to ask for more cookies at age five and maybe even later on as adults.

The study saw 2 to 5-month olds recorded while crying. Five years later, the researchers hit record again and chatted with the now speaking children. Their findings, combined with previous work on the subject, suggest it's possible to figure out what a baby's voice will sound like later in life, and that the pitch of our adult voices may be traceable back to the time we spend in utero. Further studies are needed, but scientists are very interested in how factors before birth can impact decades later.

"In utero, you have a lot of different things that can alter and impact your life — not only as a baby, but also at an adult stage," one of the authors of the study, Nicolas Mathevon, told the New York Times.

The New York Times also spoke with Carolyn Hodges, an assistant professor of anthropology at Boston University who was not involved in the study. According to Hodges, while voice pitch may not seem like a big deal, it impacts how we perceive people in very real ways.

Voice pitch is a factor in how attractive we think people are, how trustworthy. But why we find certain pitches more or less appealing isn't known. "There aren't many studies that address these questions, so that makes this research especially intriguing," Hodges said, adding that it "suggests that individual differences in voice pitch may have their origins very, very early in development."

So the pitch of that midnight cry may have been determined months ago, and it may determine part of your child's future, too. There are still so many things we don't know, but as parents we do know one thing: Our babies cries (as much as we don't want to hear them all the time) really are something special.

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For many years, Serena Williams seemed as perfect as a person could be. But now, Serena is a mom. She's imperfect and she's being honest about that and we're so grateful.

On the cover of TIME, Williams owns her imperfection, and in doing so, she gives mothers around the world permission to be as real as she is being.

"Nothing about me right now is perfect," she told TIME. "But I'm perfectly Serena."

The interview sheds light on Williams' recovery from her traumatic birth experience, and how her mental health has been impacted by the challenges she's faced in going from a medical emergency to new motherhood and back to the tennis court all within one year.

"Some days, I cry. I'm really sad. I've had meltdowns. It's been a really tough 11 months," she said.

It would have been easy for Williams to keep her struggles to herself over the last year. She didn't have to tell the world about her life-threatening birth experience, her decision to stop breastfeeding, her maternal mental health, how she missed her daughter's first steps, or any of it. But she did share these experiences, and in doing so she started incredibly powerful conversations on a national stage.

After Serena lost at Wimbledon this summer, she told the mothers watching around the world that she was playing for them. "And I tried," she said through tears. "I look forward to continuing to be back out here and doing what I do best."

In the TIME cover story, what happened before that match, where Williams lost to Angelique Kerber was revealed. TIME reports that Williams checked her phone about 10 minutes before the match, and learned, via Instagram, that the man convicted of fatally shooting her sister Yetunde Price, in 2003 is out on parole.

"I couldn't shake it out of my mind," Serena says. "It was hard because all I think about is her kids," she says. She was playing for all the mothers out there, but she had a specific mother on her mind during that historic match.

Williams' performance at Wimbledon wasn't perfect, and neither is she, as she clearly states on the cover of time. But motherhood isn't perfect either. It's okay to admit that. Thanks, Serena, for showing us how.

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There are some mornings where I wake up and I'm ready for the day. My alarm goes off and I pop out of bed and hum along as I make breakfast before my son wakes up. But then there are days where I just want 10 more minutes to sleep in. Or breakfast feels impossible to make because all our time has run out. Or I just feel overwhelmed and unprepared.

Those are the mornings I stare at the fridge and think, Can someone else just make breakfast, please?

Enter: make-ahead breakfasts. We spoke to the geniuses at Pinterest and they shared their top 10 pins all around this beautiful, planned-ahead treat. Here they are.

(You're welcome, future self.)

1. Make-ahead breakfast enchiladas


Created by Bellyful

I'd make these for dinner, too.

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