Learning how to structure your rest and align with your sleep cycles will give you the foundation you need to feel good the rest of the day. Your mental alertness will contribute to emotional self-regulation, which means you're more resilient and adaptable when stress comes your way.

Rapid technological change is fast creating a society that is going to be vastly different than the one we experience today. This is why leadership is so massively important. I want to explore just why exponential technologies are disruptive to leaders, because this can be deceptive.

As leaders and changemakers, I'd like to explore the idea of community accountability when exploitation happens. I'm speaking specifically here to people who do service work in challenging places, because the power dynamic that I’m exploring is the same in the aid industry as elsewhere.

We know the old tools aren't working. That's why, unless we do something about it, we're stressed out of our minds and unable to sleep, much less relax. Our to-do lists and obligations take us so far outside of ourselves that we spend the day rushing on our feet, forgetting to eat or drink, let alone rest or enjoy.

My hope is to break down what it takes to get therapy because when you need it, it is a very useful resource. As changemakers who are responsible for teams and leading projects, it’s up to us to address our stressors and take care of our issues.

Trauma-informed care for sexual assault survivors is available from only the most resourced health centers in a few places in the world, with no clear way to scale. So since 2015, I've been working with a coalition from around the world to create a mobile app resource to help sexual assault survivors navigate the health system. We call it the Rape Crisis Counseling app.

I hate to say it, but in a list of priorities, we changemakers are way too used to putting ourselves last. I hope you see that for us to be successful in this work, for us to make a dent in the future, how we treat ourselves must change.

I'm in transition now to using tech more consciously. I've seen the impact it's had on my well-being and negotiating this relationship more proactively is now a major factor in my self-care.

It's a gift to witness ourselves and each other at near-breaking points. To stand beside a grieving friend or a colleague struggling with the right thing to do is a kind of leadership. I don't think, as leaders, we give ourselves nearly enough credit for the work we do of supporting each other. It's as vital as the work we do of service in the world.

If you optimize your yoga practice, you get the same benefits in less than half the time. With a consistent 3-5 x week practice of 15 minutes, you will notice measurable differences to your health and happiness.Don't take my word for it. Try it yourself!

Learning to voice our needs with confidence is crucial for changemakers. We're often people-pleasers in the extreme and somewhere in our programming, decided that others' needs are more important than our own. Re-orienting ourselves around self-care and our right to be healthy and happy allows us to claim our power that much more deeply.

High-sensitivity means that our nervous systems are more acutely aware of and receive more external stimulus, compared to others. It's a trait that shows up in about 20% of animals and it’s a finely tuned adaptation mechanism for herd survival.

On a personal level, when we look to the mind to solve our problems, the very beliefs and structures that we use to make sense of our world can make it almost impossible to find a real solution, much less help us out of the increasing stress response we feel.

If others are so much worse off, struggling to survive or make it to the next day, we tell ourselves, isn't self-care a luxury? If others have needs that must be attended to, shouldn't we give up our own need for well-being so that theirs’ can be met?

If we don't stand proactively and aggressively for the civil liberties we believe in and that others have sacrificed even their lives for, then we allow the wave of hate and intolerance sweeping not just the US, but other places in the world, to win.

Whether we've given up taking care of ourselves or are far too rigid in our daily regimes, both sides of the wellness spectrum can be damaging for our physical health and feed unhealthy parts of our psyche. What to do?

Instead of dealing with just one area of technology experiencing rapid, runaway change, we’re seeing many of them become exponential at around the same time. Where the pace was fast before, now it becomes turbo-charged, much like the “insane” (now the “ludicrous”) button on a Tesla car.

Creating something new and amazing is so much more energizing and attractive then getting locked into the old and antagonistic energy of opposition. It takes practice and concerted intention to rise out of the old ways of doing things, and to create new pathways towards change that align more directly with the world that we want to create together.

Technology is a human invention, and its value depends entirely on how we decide to use it. Not just the titans in Silicon Valley, but all of us — what do we decide to do with the amazing tools we have created for ourselves?

I hope that my own sharing about vulnerability inspires you to explore what more vulnerability could look like in your own work, in your own way. I hope that there’s something hard that you want to do that just might change the world.