Amanda Bernardo

I met my younger self for coffee today

admin — Thu, 13 Feb 2025 04:33:08 +0000

There’s a poem making its rounds on socials about how people are meeting their younger self for coffee. While on the forefront they are merely poems, the exercise of looking back at how far we’ve come is valuable. As a passionate writer, I couldn’t help but write my own …

So, I met my younger self for coffee today.

She rushed in, breathless, still getting used to the weight of a blazer on her shoulders. A fresh graduate, full of questions but afraid to ask too many.

She didn’t know what she wanted to be – only that she wanted to make a difference wherever she landed.

She sipped her coffee, eyes scanning me with quiet curiosity. I could see the thoughts racing in her mind – Did we figure it out? Did we make it?

“I don’t know what I’m doing,” she admitted.
I smiled. “You won’t for a while.”

She sighed. “Will I ever?”

I leaned in. “You’ll go back and study more, change roles, chase new ideas, start a business. You’ll make sacrifices, work late nights, doubt yourself more times than you can count. But every step will lead you here.”

She studied my face, looking for something – proof, maybe. Her voice softened. “That sounds like a lot. Did I lose myself in all that?”

I shook my head. “No. You just had to grow. And trust me, you did.”

We finished our coffee, and as I stood to leave, she called after me.

“Wait! So… what are you now?”

I turned back, smiling. “A leader. But so are you, you always have been. Don’t worry about the title, just keep being you.”

She tilted her head, unconvinced.

I leaned in. “Leadership isn’t about having all the answers. It’s about asking the right questions. It’s about listening more than speaking, standing firm in your values, and lifting others as you climb.”

She exhaled, the weight of uncertainty still heavy on her shoulders.

“You won’t always feel ready,” I added. “But keep showing up. Keep learning. Keep being the person who cares enough to do the hard things.”

She nodded slowly, sipping the last of her coffee.

And as I walked away, I knew she’d be just fine.

The post I met my younger self for coffee today appeared first on Amanda Bernardo.

How to rethink operational effectiveness and areas for improvement

admin — Mon, 03 Feb 2025 19:14:15 +0000

With potential operational reviews on the horizon, there’s an opportunity to rethink how government departments assess effectiveness and identify areas for improvement. Traditional approaches to these reviews often focus on efficiency—cutting costs, streamlining processes, and finding quick fixes. But what if we took a different approach? One that puts people at the center of how services are designed and delivered?

This is where service design can play an important role. By mapping out the full picture—how employees, clients, and stakeholders experience government services—we can move beyond surface-level optimizations and uncover deeper systemic challenges. Service design allows us to visualize workflows, highlight pain points, and co-create solutions that aren’t just efficient but also effective and user-centric.

Instead of making changes in isolation, service design engages the people who use and deliver services to understand what’s working, what’s not, and where real opportunities for improvement exist. In this way, we can test and refine solutions before they’re implemented, reducing risk and ensuring that changes actually meet the needs of those they impact.

At a time when government departments are being asked to do more with less, this approach ensures that operational changes aren’t just about cutting but about creating better, more sustainable ways of working. It’s about embedding change management principles, fostering collaboration, and ensuring that innovation leads to real, measurable improvements.

If we focus solely on cuts and quick fixes, we risk creating short-term efficiencies at the expense of long-term effectiveness. Reducing resources without fully understanding service impacts can lead to bottlenecks, lower service quality, and frustrated employees and clients. Quick fixes often address symptoms rather than root causes, leading to recurring issues that drain time and resources later. Worse, rushed changes can erode trust, making it harder to implement meaningful improvements in the future.

Real transformation requires a deeper look—not just at what can be cut, but at what needs to be redesigned to work better.

The post How to rethink operational effectiveness and areas for improvement appeared first on Amanda Bernardo.

Leading with Empathy: Supporting Mental Health Every Day

admin — Wed, 22 Jan 2025 14:10:58 +0000

Today, Bell Let’s Talk shines a spotlight on mental health, sparking important conversations and raising awareness. But while today serves as a powerful reminder, as leaders, we have a responsibility to make mental health a priority every day—not just on days like this.

Over the past year, I’ve embraced the life-changing role of being a first-time mom. It’s been both a joyful and challenging journey, to get here and to be here. It’s offered me new perspectives on the importance of mental well-being, especially in finding balance as a first time parent.

It’s no secret that my road to motherhood was not an easy one. But what may have been less apparent was the emotional toll this road was accompanied by. Struggling with infertility is an emotionally challenging journey that can take a profound toll on mental health. The uncertainty, repeated disappointments, and often invisible grief can leave individuals feeling isolated, overwhelmed, and vulnerable. Each step in the process—from medical appointments to well-meaning but painful questions from others—can amplify feelings of anxiety. For many, the experience is compounded by the pressure to keep going, to remain hopeful, and to manage these emotions while navigating personal and professional responsibilities. Infertility isn’t just a physical challenge; it’s an emotional one that requires immense resilience, self-compassion, and, above all, support from those around you.

There are many reasons why someone can be struggling in silence. It may not be apparent to you or your team as they show up with a smile, keep meeting expectations and carrying on. But the truth is, most of us are experiencing some type of challenge where having the right support and environment can make all the difference. For me, even on the toughest days, the simplest gestures—a heartfelt “How are you doing?” or genuine check-ins—offered a level of support that many didn’t realize I needed.

I share my own challenges to simply highlight that mental health affects everyone and that often times, we as leaders need to actively support mental health in ways that go beyond words or resources. It’s about how we show up every day for not only ourselves but our team.

So, in an effort to help you do just that, here are some ways you can prioritize mental health for your team and organization:

1️⃣ Create an environment where employees feel comfortable sharing challenges without fear of judgment. A culture of care starts with open dialogue, active listening, and genuine interest in your team’s well-being.

2️⃣ Demonstrate the importance of balance by setting boundaries yourself—taking time off, leaving work on time, and respecting others’ time outside of work hours.

3️⃣ Regular one-on-ones or informal check-ins make a world of difference. A simple “How are you?” can open the door to meaningful conversations and provide an opportunity for support.

4️⃣ Whether it’s flexible hours, parental leave, or mental health days, leaders have the power to encourage the supports available and perhaps much needed pause that many may fear taking. Approve it when they do.

5️⃣ Remember that everyone is carrying something unseen. Approach your team with compassion and understanding, recognizing that mental health support is about meeting people where they are.

Today reminds us how important it is to prioritize mental health, but the real impact comes from making it part of our everyday actions.

As leaders, we have the power to set the tone, to show up for our teams, and to create workplaces that foster care, respect, and well-being.

Let’s keep the conversation going—not just today, but every day.

The post Leading with Empathy: Supporting Mental Health Every Day appeared first on Amanda Bernardo.

Finding balance on maternity leave

admin — Thu, 16 Jan 2025 16:51:20 +0000

Being on maternity leave is such a special time, one that goes by faster than you realize. For many, as they embark on this new chapter, disconnecting from work is the goal; for others, staying a little connected may help with their transition back.

For me, I knew I wanted a bit of both. I wanted to fully immerse myself in this new chapter of motherhood, but I also didn’t want to feel like a stranger to my team or organization. This allows me to maintain a sense of identity outside of motherhood and keeps me tethered to the professional world I love. It also helps me feel more confident about the transition back, knowing I haven’t completely stepped away from the conversations and ideas that fuel my work.

And so, I’ve shared a quick check-in here and there with my team and thought or two (or more) here on LinkedIn.

These small interactions help stretch the parts of my brain I know I’ll need when I’m back but also offer a way for me to keep learning from afar, even in small doses.

For many, completely disconnecting during maternity leave may be the right choice—and that’s okay too. Stepping away entirely can provide the space to fully focus on this new chapter, recharge, and return feeling ready to dive back in. Everyone’s approach to this time is deeply personal, and there’s no one-size-fits-all answer.

Ultimately, this approach works for me because it feels balanced. It allows me to honour this precious time at home while also keeping a finger on the pulse of my professional life. Whether someone chooses to disconnect entirely or stay a bit engaged, what matters is finding what feels right for you.

The post Finding balance on maternity leave appeared first on Amanda Bernardo.

Navigating career unknowns

admin — Mon, 13 Jan 2025 16:55:51 +0000

The federal public service, like many workplaces today, is undergoing significant change. On top of the change already underway, more change is anticipated with transitions this March and unknowns that linger with an election come October. These uncertainties can leave many public servants feeling anxious. Uncertainty can feel overwhelming, especially when it affects our sense of purpose, stability, or career trajectory. But while we may not have control over external circumstances, we do have control over how we respond to them.

Here are some ways you can navigate uncertainty in your career and emerge stronger:

Focus on what you can control

When everything around you feels unpredictable, channel your energy into what’s within your sphere of influence. This could include building new skills, strengthening relationships, or taking steps toward personal growth. By focusing on tangible actions, you’ll create momentum and confidence, even in the face of external unknowns.

Tip: Write down three things you can accomplish in the short term to better position yourself for whatever comes next.

Lean into adaptability

The ability to pivot and adapt is one of the most valuable skills you can develop during uncertain times. Being open to new opportunities, projects, or ways of working can help you thrive. Remember, adaptability isn’t just about reacting to change—it’s about being proactive and seeking ways to add value, even in unexpected circumstances.

Tip: Approach challenges with curiosity. Ask, “What can I learn from this situation?”

Invest in your network

During periods of uncertainty, your network can be a lifeline. Seek out conversations with colleagues, mentors, or peers who can provide advice, share their perspectives, or simply offer support. For many seasoned leaders, this isn’t their first rodeo and they may be able to offer some advice on how to navigate unknowns such as those ahead.

Tip: Schedule a coffee chat with a colleague or mentor to exchange ideas and stay connected.

Remain impartial and stay grounded in your role

As public servants, one of our core responsibilities is to remain impartial, no matter the outcomes or decisions made around us. This means focusing on the work, serving the public interest, and maintaining a professional demeanor even in times of change. Staying impartial doesn’t mean being indifferent—it means staying true to your values and the principles of public service, regardless of the circumstances.

Tip: Remind yourself of the bigger picture: your role in contributing to a stronger, more effective public service. By focusing on your purpose, you can stay grounded and maintain clarity through the unknown.

What strategies have helped you navigate career uncertainty?

The post Navigating career unknowns appeared first on Amanda Bernardo.

2024 Induction – APEX Ceremony of Entry into the Executive Ranks

admin — Tue, 19 Nov 2024 11:51:00 +0000

This past week, I had the immense honour of being formally inducted as an executive in the Government of Canada’s federal public service. Surrounded by my peers, senior leaders, and with the incredible support of APEX (Association of Professional Executives of the Public Service of Canada) , this milestone marked a moment of reflection, gratitude, and anticipation for the road ahead.

But what does it mean to be a leader in the Government of Canada?

At its core, leadership in the public service is defined around its key leadership competencies:

- - Upholding integrity and respect, building trust with colleagues, partners, and citizens alike.
  - Thinking things through, approaching challenges with a thoughtful, analytical, and innovative lens.
  - Working effectively with others, fostering collaboration, empathy, and teamwork.
  - Demonstrating action-oriented leadership, driving forward initiatives that make meaningful change.
  - Achieving results, ensuring we deliver on our commitments for the benefit of all Canadians.

For me, however, leadership is this but also so much more.

Leadership in today’s public service is no longer about authority, titles, or maintaining the status quo—it’s about courage, vision, and connection. The public service needs leaders who listen more than they speak, who empower diverse voices, and who champion innovation while staying rooted in integrity and service. Leadership today is about collaboration over command, adaptability over rigidity, and building bridges across ideas, people, and systems. It requires humility to learn, resilience to face complex challenges, and boldness to challenge outdated practices for the betterment of all. The public service needs leaders who not only achieve results but do so in a way that reflects our shared values of inclusion, fairness, and accountability.

Leadership has shifted from being about power to being about purpose—leading with the belief that we can transform how we work, how we serve, and how we build a brighter future together.

This is the leadership Canadians need today, and I am inspired to rise to the challenge.

As I reflect on this event, and milestone in my career, I am deeply motivated. The words of seasoned leaders, the shared experiences, and the collective commitment to public service shown by all inductees have reinforced my determination to take on the challenges ahead.

I look forward to contributing to the opportunities in front of us that will allow us to work smarter, listen better, and deliver stronger results for everyone.

The post 2024 Induction – APEX Ceremony of Entry into the Executive Ranks appeared first on Amanda Bernardo.

Innovative technologies meet innovative culture

admin — Wed, 23 Oct 2024 19:01:35 +0000

Innovation in the context of government and digital transformation refers to the adoption of new technologies, processes, and approaches to improve the efficiency, accessibility, and responsiveness of public services. As the world becomes increasingly digital, Canadians expect their government to provide seamless, user-friendly services that are as efficient as those in the private sector. Innovation is essential to meet this growing demand, enabling government to deliver services that are more personalized, faster, and more accessible, while also ensuring security and inclusivity.

By staying ahead of technological advancements, governments can improve the overall citizen experience, foster trust, and ensure that its services remain relevant and effective in an increasingly connected and digital society. If governments fail to innovate and stay ahead, they risk becoming inefficient, outdated, and unable to meet the evolving needs of its citizens. Public services could become slow, inaccessible, and cumbersome, leading to frustration among Canadians who expect fast, seamless digital interactions. A lack of innovation can also lead to increased security vulnerabilities, as outdated systems become more prone to cyber threats. Ultimately, a failure to innovate can erode public trust and undermine the government’s ability to deliver essential services effectively.

For these reasons, and certainly others, digital transformation remains at the forefront of organizational change. Within the Canadian federal public service, Shared Services Canada (SSC) is helping to lead this digital transformation by empowering departments and agencies to innovate. At its inaugural Innovation Fair today, SSC highlighted the crucial role technology plays in reshaping government services. Across 30 booths, public servants were able to learn about digital tools like Robotic Process Automation, Artificial Intelligence (AI), and advanced cloud technologies.

Beyond these technologies, however, we must also consider how we must innovate our organization cultures in order for such transformation to be enabled and sustained long-term.

The balance: technology and culture

Adopting new technologies without transforming organizational culture is like upgrading a car engine but keeping outdated controls. While innovative technologies can drive efficiency, collaboration, and accessibility, fostering a culture that supports and adapts to this change is equally important.

From AI in the workplace to 3D modelling and bots as virtual assistants, SSC’s Innovation Fair showcased how federal departments are enhancing services for Canadians. But as government departments adopt these technologies, leaders must recognize that their success hinges not only on the tools themselves but also on the environment in which these tools are implemented. A forward-thinking, adaptive organizational culture is crucial to maximize the benefits of digital innovation.

But how to do we foster an innovative culture?

Innovative technology thrives in environments where ideas flow freely, and employees feel empowered to share their insights. SSC’s Innovation Lounge, a space dedicated to discussions and networking at the Innovation Fair, offers a glimpse into this approach. By fostering collaboration across departments, public sector organizations can ensure that innovative solutions are co-created, benefiting from diverse perspectives and expertise.

Digital transformation also requires ongoing education and upskilling. Organizations should invest in training programs to ensure their workforce is well-versed in using new technologies, like AI. SSC’s own digital skilling program does just that. “Beginning with an initial focus on cloud computing, SSC’s digital skilling offerings have since evolved to include areas such as cyber security, artificial intelligence, robotic process automation and data analytics. Through this program, SSC employees are able to gain the necessary knowledge, skills, and practical hands-on experience from industry experts, enabling service delivery improvements to partner departments and promoting innovation with modern digital solutions.(1)“

Beyond technical training, cultural initiatives that emphasize adaptability, resilience, and curiosity are also essential. For example, embracing a “fail fast, learn faster” mentality can encourage experimentation without fear of repercussions, allowing teams to innovate more effectively. As work demands often take priority, related to this we must also carve out the time to allow our teams to learn and innovate as a similar priority.

As the government moves forward with digital adoption, it’s vital to ensure no one is left behind. SSC’s focus on Accessibility, Accommodation, and Adaptive Computer Technology exemplifies how technology and culture must intersect to create inclusive solutions. By embedding inclusivity into the fabric of their culture, organizations can ensure that innovation benefits everyone, including marginalized groups and individuals with disabilities.

Technological advancements are not static, and neither should an organization’s culture. Public sector entities must cultivate an agile mindset, where teams are ready to pivot when new technologies or needs arise. This requires building flexibility into decision-making processes and ensuring that employees at all levels can contribute to shaping the organization’s direction.

For public sector organizations to truly embrace both technological and cultural innovation, the right leadership is crucial. The leaders of tomorrow’s government departments and agencies must be visionary, inclusive, and adaptable.

Here are some qualities that leaders must embody:

- - Leaders need to see beyond immediate needs and understand how emerging technologies can shape the future of public service. They must inspire their teams to think creatively and embrace new possibilities, much like how SSC’s Innovation Fair encourages participants to engage with futuristic tools.
  - Leaders must promote an inclusive work environment that leverages the diverse perspectives and experiences of their workforce. This ensures that the innovations developed, such as those in the areas of accessibility and adaptive technologies, are meaningful and beneficial to all citizens.
  - To successfully blend innovative technology with culture, leaders must champion change. This involves not only advocating for digital tools but also modeling behaviors that encourage flexibility, learning, and collaboration across their teams.
  - As seen at SSC’s Innovation Fair, partnerships across departments are key to driving digital transformation. Leaders must facilitate these connections, fostering an environment where cross-departmental collaboration is the norm, not the exception.

As public sector organizations like SSC continue to push the boundaries of what technology can do, they must not overlook the importance of a supportive, innovative culture. The integration of cutting-edge tools and inclusive, forward-thinking cultural practices will enable government departments and agencies to meet the evolving needs of Canadians.

The future of public service depends not just on the technology at hand but on the people, values, and culture that surround its use.

By embracing both, organizations will be better equipped to deliver effective, citizen-centric services for years to come.

The post Innovative technologies meet innovative culture appeared first on Amanda Bernardo.

How I created a children’s book for my son using Canva

admin — Thu, 17 Oct 2024 15:08:58 +0000

As a writer, I have always found the written word to be something extremely powerful. More so, I love how a collection of words can tell a story or capture a moment in time. As a mom, I’m always on the lookout for ways to create meaningful moments with my son … and story time is definitely one of them.

This past summer, I felt an urge to do something unique for him, something that would capture his growth, curiosity, and the special bond we share every time we pick up a book. That’s when the idea of writing a children’s book just for him came to life.

Finding inspiration in every day moments

The last four months have been a whirlwind of activity, but also a time of reflection. Each month, I capture my son’s milestones, his favourite toys, the special moments he shares with friends and family. Whether it was my son’s fascination with music, becoming best friends with our dog Louie, or creating memories with his grandparents, these moments have made up his early and best days.

I wanted to bottle up these experiences and translate them into something timeless. That’s how my ABC book for my son came to be—a collection of our shared adventures, small but powerful memories, each one linked to a letter of the alphabet.

Crafting the ABCs

It was easy to capture something special for each letter of the alphabet in addition to lessons I hope he will gain from reading the book as he gets older. For example:

L is for Louie your furry best friend. With a wag of his tail the fun never ends!
M is for Mama, who makes every day bright. Her love wraps around you, cozy and tight!
N is for Nonni, who cook with such care. Their homemade lasagna is beyond compare!

By the time I reached the letter Z, I realized the book wasn’t just about learning the alphabet—it was a heartfelt tribute to our memories, friends, family and the early moments in my son’s life.

Bringing the book to life with Canva

Once I had the words down, it was time to bring them to life visually. That’s where Canva came in. Canva’s user-friendly design tools made the entire process of illustrating and formatting the book incredibly easy!

I started by creating a template that suited the playful and bright tone I wanted for the book. Canva’s library of illustrations allowed me to add colorful elements to each page. For “L is for Louie,” I found a cute, cartoon-style illustration of a white dog that perfectly captured our family dog. For “N is for Nonni,” which means grandparents in Italian, I found a fun image of grandparent’s cooking in the kitchen.

The flexibility of Canva meant I could customize each page exactly how I envisioned. I could change fonts, colours, and images to match the personality of each letter and its associated rhyme. It was a fun, creative process that reminded me of when I formally published my other children’s books, except this time the book was intended for just one special reader … my son.

Once I was satisfied with the design, Canva’s print service made it easy to turn the digital book into a tangible keepsake. This was my first time printing with Canva and I was extremely impressed with the quality of the book once it arrived. I chose to print a medium hardcover edition—something my son could flip through again and again without it wearing out.

When the book arrived in the mail, we sat down together, flipping through the pages, reliving our special moments, and pointing out the colourful illustrations that captured his imagination.

Writing this ABC book for my son was more than a creative project—it was a way to slow down and appreciate the last four months we’ve shared together.

As he grows, I hope to create more personalized books that reflect the different stages of his childhood.

For any parents out there thinking about creating something special for their little ones, I encourage you to try it! Whether it’s a book, a photo album, or a creative project you’ve been dreaming of, the time you spend capturing these moments is a gift that both you and your child will cherish for years to come.

The post How I created a children’s book for my son using Canva appeared first on Amanda Bernardo.

Balancing motherhood and mental health on World Mental Health Day

admin — Thu, 10 Oct 2024 15:38:10 +0000

As a new mom, World Mental Health Day feels particularly significant. It’s a time to pause, reflect, and share the importance of mental health, especially as I navigate the early stages of motherhood and look ahead to returning to work. Becoming a mother is a beautiful and transformative experience, but it’s also one that challenges your mental and emotional well-being in ways you never expected.

After giving birth to my son, I found myself in the midst of an emotional whirlwind. Postpartum hit me harder than I thought it would. The physical recovery was challenging, but the emotional side—feeling overwhelmed, exhausted, and anxious—was something I wasn’t fully prepared for.

The reality is that the weight of sleepless nights, hormonal shifts, and the immense responsibility of caring for a tiny human is hard … and that’s okay.

Building Resilience

Resilience as a new mom isn’t about pushing through and ignoring the hard days. It’s about allowing yourself grace and time to adjust. I’ve learned that resilience isn’t about being strong all the time—it’s about knowing when to ask for help, when to rest, and when to take moments for yourself.

When you’re in the thick of sleepless nights and diaper changes, it’s important to find small ways to recharge, whether it’s a short walk, a coffee break, or a moment to journal at night. These moments of pause and reflection help build emotional resilience. It’s about finding balance amidst the chaos and recognizing that your mental health needs care and attention just like your physical health.

Navigating the “Firsts”

The early days of motherhood are full of “firsts”—first smiles, first steps, first time leaving the house with your baby. Each new milestone brings joy, but also stress. There’s the constant pressure to get everything right, to know instinctively what your baby needs, and to manage the stress of doing it all while feeling like you’re never quite enough.

For me, stress comes from wanting to be the best mom, partner, and eventually, the best leader when I return to work. But I’ve learned that it’s okay to not have all the answers. Navigating the unknowns of motherhood is a reminder that mental health needs to be at the forefront, because stress, if left unchecked, can easily lead to burnout.

some tips to manage your stress:

1. Prioritize Self-Care (Even in Small Doses)

Find moments in your day to take care of yourself, even if it’s just a 10-minute break. A short walk, a quiet cup of tea, or a few deep breaths can make a big difference.

2. Accept Help and Delegate

It’s okay to ask for help! Whether it’s from your partner, family, or friends, lean on your support system. Delegate tasks when possible—there’s no need to do it all.

3. Practice Mindfulness or Relaxation Techniques

Incorporate mindfulness, meditation, or simple breathing exercises into your day. These can help you center your thoughts and reduce stress in the moment.

4. Set Realistic Expectations

Let go of the pressure to be “perfect.” It’s normal to have messy days. Set achievable goals and be flexible with your plans.

5. Stay Connected

It’s easy to feel isolated, so make time to connect with other moms or friends who understand what you’re going through. Whether through in-person meetups or online communities, sharing experiences can help relieve stress.

6. Get Sleep (or Rest) When You Can

Prioritize rest when the baby is sleeping – easier said than done … but try your best. Even if you can’t always sleep, taking time to relax can reduce physical and mental fatigue.

7. Talk About Your Feelings

Don’t hesitate to express how you’re feeling, whether it’s with your partner, a friend, or a professional. Sharing your thoughts can help lighten emotional burdens and gain perspective.

8. Be Kind to Yourself

Give yourself grace. Motherhood is a learning process, and you don’t need to have everything figured out right away. Be proud of your efforts and recognize that it’s okay to have tough days.

9. Seek Professional Support if Needed

If you’re feeling consistently overwhelmed or anxious, it’s important to seek help. Speaking with a therapist or counselor can offer support and coping strategies.

10. Create a Simple Routine for Structure

Establishing a flexible daily routine, even if it’s just for feeding, naps, or self-care moments, can provide a sense of stability. A loose schedule helps reduce stress by making the day feel more predictable and manageable, allowing you to balance your needs and your baby’s.

On this World Mental Health Day, I’m reminded of the importance of community and the power of sharing our stories. As a new mom, it’s easy to feel isolated in your experience, but the truth is, many of us are going through similar struggles. Mental health is not just about self-care in quiet moments; it’s about speaking up, sharing our challenges, and supporting one another through the ups and downs of motherhood.

As I eventually return to work, I want to continue being an advocate for mental health—not just for myself, but for other moms who are trying to balance it all. We need more spaces where mental health is prioritized, where we can ask for help without judgment, and where our experiences are validated.

The balance between career and motherhood can feel daunting as you countdown the days for your return. How do you manage the mental load of both? For me, championing mental health at work starts with being honest about the challenges of returning to the workforce after maternity leave. It means setting boundaries, asking for flexibility, and ensuring that mental health remains a priority, both at home and in the office.

So, to all the new moms out there:

Be kind to yourself, embrace the messiness of this journey, and know that your mental health matters. Whether it’s navigating postpartum, building resilience, or finding balance at work, let’s continue championing mental health every step of the way.

here’s to prioritizing wellness for ourselves and for each other.

Interested in starting or continuing the conversation on mental health with your child? Be sure to check out my children’s book The Lighthouse – also available in French.

The post Balancing motherhood and mental health on World Mental Health Day appeared first on Amanda Bernardo.

My first 100 days of motherhood

admin — Fri, 20 Sep 2024 17:00:23 +0000

In government and many organizations, new leaders often create a “First 100 Days Strategy” to set the tone, establish priorities, and build momentum. As I prepared for my new role as a mom, I realized that creating such a plan was much harder in this context. While I received plenty of advice on what my first 100 days might look like, I found that each experience is unique and my own thoughts would take time to be written. So, now that I’ve had a chance to pause and reflect, here’s what I learned thus far. I hope that it proves helpful in your own journey.

It’s hard to imagine what motherhood is all about until you’re in the thick of it. For me, it was a long awaited chapter I so desperately wanted to experience after a long road of complications with endometriosis, PCOS, and adenomyosis. When our son was born, and the “what ifs” of these conditions finally disappeared, having the title of mom felt absolutely surreal.

There are no words to describe how giving birth absolutely changes you, but since that moment all I know is that it had.

I went from chasing motherhood to becoming a mom, and in that journey I’ve learned so much. I learned not only about myself but also the tips, tricks, and tools to navigate this next chapter in my life with as much ease, support and compassion as I possibly can – recognizing that sometimes these lessons and ways of doing things can be completely rewritten.

Here's what I learned -

First and foremost, I discovered a love so profound that it has changed my entire outlook on life. This new bond with my son is unlike any other, filled with an overwhelming sense of care and responsibility that goes beyond what I could have imagined.

This love taught me the importance of being present and slowing down. I learned to live in the moment, to not always plan ahead, and to savour time more than ever before.

I learned a new kind of patience – whether it was dealing with sleepless nights, constant feeding, or simply navigating all the firsts and unknowns. It’s natural to feel uncertain or frustrated when things don’t go as planned, but giving yourself grace during this transition allowed me to adjust to my new role of mom with compassion.

Motherhood also showed me that it’s okay to not have all the answers. It taught me the importance of self-compassion—of being gentle with myself when things don’t go as planned and of celebrating the small victories that come from simply doing my best.

With that, I learned that motherhood can be physically and emotionally demanding. New moms learn just how strong and resilient we are as we navigate challenges such as childbirth, postpartum recovery, and the daily demands of caring for a newborn.

This chapter is truly a testament to the incredible capacity of mothers to adapt, endure, and thrive, even when faced with the most exhausting and trying moments.

This is why having a strong support system is so important. Whether it’s family, friends, or fellow moms, having people to lean on has made a huge difference. They say it takes a village to raise a child, and I learned the value of that village early on.

It’s also important to remember that asking for help is not a sign of weakness but a recognition of the importance of self-care and well-being for both you and your baby. There will be moments when you feel overwhelmed or unsure, and that’s okay—no one expects you to do it all on your own. Reaching out for support allows you to recharge and ensures that you can be the best version of yourself for your child.

If you didn’t practice self-care pre-baby, chances are it’s even lower on your list post-, but in order to be that best version of yourself you need to prioritize self-care. Taking time for yourself is not selfish—it’s essential. The reality is, motherhood has no off switch. This constant responsibility makes it all the more important to find balance so that you’re not running on empty. Whether it’s finding a few quiet moments to meditate, taking a walk, or simply indulging in a favorite hobby, these small acts of self-care can replenish your energy and help you create a more balanced life where you can continue to give your best to your child and self.

As I navigated these first 100 days of motherhood I not only learned valuable lessons like the ones shared above, but I also discovered practical tools and products that made this journey a bit easier. Some of these have been shared below.

The first 100 days of motherhood have already transformed me in ways I could have never imagined, but I know this is only just the start. Each day, week, month, and year will bring new challenges, lessons, and joys that will continue to shape who I am as a mother … but also as a leader.

With an eventual return to work, I know this shift in my perspective will undoubtedly reshape how I approach my professional life.

My experiences as a mother will enrich how I engage with colleagues, tackle challenges, and contribute to my organization. But it will also support me in advocating for better workplace environments that promote improved balance for careers and families.

As mothers, we bring invaluable insights and leadership skills that can help drive truly effective teams and make a significant impact on our organizations. If in 100 days we are able to gain so many valuable lessons, after a year we will have gained far more that will equip us to return even more valuable to our organization’s culture, leadership, and results. But in order for this value to effect change, organizations need to do better in creating the right conditions for mothers/parents to thrive. I hope I can continue to be a champion for these conditions to exist, with my own personal experiences now inspiring me.

Until then, I can’t wait to see what the next 100+ days bring.

Included below are a list of products to support not only your first 100 days of motherhood, but the days beyond as well.

These lists include items I’ve purchased and used, as well as items I’ve researched as great options and/or alternatives – items are not sponsored. This is not an exhaustive list, and the items included below should be researched based on your own preferences and needs. While many of these lists have been created via Amazon, many of these items can also be found locally. Support local where possible!

Hospital Bag & Postpartum Care

A list of must haves for your hospital bag will vary depending on who you ask or what website link you click, but here is what I found to be essential. I’ve included items for mom, baby, as well as a section on postpartum care for when you get home.

Some of my favourites are linked here on Amazon, others are linked directly below:

For Mom:

1. 1. Health Card and ID
  2. Comfortable Clothing – I lived in my nursing gown the entire visit but recommend at a minimum a comfy change of clothes for when you leave the hospital (something loose fitting is recommended).
  3. Flip flops (in case you want to shower)
  4. Toiletries – for example:
    1. - Toothbrush and toothpaste
      - Hairbrush or comb
      - Lip balm
      - Deodorant
      - Shampoo, conditioner, and body wash (especially if you want to shower before going home)
      - Hair ties or headbands
      - Face wipes or a gentle cleanser
      - Moisturizer

1. 1. Postpartum Essentials – for example:

- - - Feminine hygiene products (the hospital may provide some, but it’s good to have your own)
    - Comfortable postpartum underwear (high-waisted or disposable)
    - Peri bottle (the hospital may provide one)

1. 1. Medications – Any prescription medications you’re currently taking
  2. Tech – for example:

- - - Phone and charger
    - Headphones or earbuds
    - A mini fan (this was one of the best recommendations I got that I did not think of and appreciated immensely)

1. 1. Snacks and Drinks – High-energy snacks like granola bars, nuts, dried fruit, or crackers. An insulated water bottle is great too!
  2. Must haves for your partner – They may also want to bring a change clothes, pillow, blanket, and toiletries.

Additional support and resources are available via Parenting Ottawa.

For Baby:

1. 1. Going-Home Outfit – Depending on the season, pack a weather-appropriate outfit, including a hat and mittens if needed.
  2. Receiving Blankets – Lightweight, breathable blankets for swaddling. The hospital usually provides this but an extra doesn’t hurt just in case.
  3. Diapers and Wipes: The hospital usually provides diapers, but asked we bring our own wipes.
  4. Car Seat – Ensure it’s properly installed in your vehicle before heading to the hospital. You can leave this in the car until you are discharged and ready to take baby home.
  5. Nursing Essentials – If you plan to formula feed, bring your preferred brand and bottles. The hospital can also supplement if your breastmilk doesn’t come in right away. You may want to bring a handheld breast pump to help stimulate your supply while in hospital. A nursing bra for those breastfeeding may also be added to mom’s list for comfort and ease of use.
  6. Diaper Bag – Everything for baby can be brought to the hospital in your diaper bag.

For Postpartum:

While some postpartum essentials have been mentioned above and/or linked via Amazon, a few other notable mentions are included below.

1. 1. Postnatal multivitamin – there are many options out there, but one that I recently ordered was from Everydae. Speaking to a naturopath is another option to ensure you are getting exactly what you need.
  2. Robe – a comfortable robe will make those first few weeks at home much more comfortable – check out the Love & Lore robe as an option.

For additional postpartum support, the Baby Academy Canada offers some great resources – both free and paid – including a first 6 weeks at home class for both mom and baby.

Daily Essentials

Many of the items I use on a daily basis as a first-time mom can be found here on Amazon, from diapers to nursing products, and so much more. This is not an exhaustive list and grows/changes monthly with baby.

Playtime & Baby Books

Some of my favourite books to read to baby, including helpful reads as a first-time mom, are linked here via Amazon. I’ve also included some of our favourite toys and developmental activities.

To keep playtime comfortable, I’m also linking a Canadian small business that offers beautiful, high-quality play mats – Ourson (Featured in the article header photo).

Not listed above are some of the great resources and activities in our city (Ottawa). I’ve included these below:

- EarlyON – EarlyON Child and Family Centres offer free, high-quality programs for families and children from birth to 6 years old where you can: join fun activities – reading, storytelling, sing-alongs, games and more; get advice from professionals trained in early childhood development; find out about other family services in your community; and, connect with other families with young children
- Lullaland – New to Ottawa, these classes are great for mom and baby. Lullaland offers sensory classes that are backed by research, designed with creativity and crafted to encourage the rapid development of your little one in their formative years.
- Monkey Rock Music – Monkey Rock Music is a fun, entertaining and creative participatory music program for young children and their adult caregivers.
- Little Rebels Music – Little Rebels offers classes for infants (2 months to 6 months), babies (7 months to 14 months), toddlers (15 months to 24 months), and big kids (2 years to 5 years). Their classes encourage cognitive learning, muscle development, and creative play through music and movement.
- City Programming – As baby gets bigger, there are a lot of activities and programs available locally through the city.

Don’t forget to also check out my children’s books – Little Voice and The Lighthouse – for your home library!

Baby Travel Essentials

Whether you are travelling afar or close to home, I pulled together some essential products that helped with each of these trips. Some of these items are included in the daily essentials list above, while a few extras have been added to this dedicated list via Amazon.

Applications

While technology always has its pros and cons, the following applications have had a positive impact in how I am able to navigate my own journey of motherhood.

Huckleberry

A great app to help track baby’s day, discover patterns and help with sleep. Especially helpful in the early days of tracking diapers and weight gain for your doctor. I also upgraded to their Plus Membership and take advantage of their Sweet Spot predictions to help with nap time ($74.99).

The Wonder Weeks

The Wonder Weeks is a great app that was referred to me by a fellow mom to help learn about my baby’s development. Tracking baby’s development also helps know when they will be a bit more fussier than usual as a result of the changes they are experiencing. The app also suggests great activities to help your baby develop these new skills. The app is $7.99.

Journal

iPhone’s Journal app (free) has been a great way to capture memories, firsts, and so much more. I’ve been taking pictures and writing entries since the day I found out I was pregnant. While I am a typically pen and paper journalist, having the ease of capturing everything on my phone meant I was able to be more frequent with my entries. Whether you capture this chapter of your life on your phone or in a book, I highly recommend writing/photographing this special time in your life any chance you get.

Spotify

While music is great in any chapter of life, I find myself integrating it more and more into our daily routine. Whether it be listening to a podcast while cleaning, re-learning children classics during playtime, or simply playing a lullaby to help with nap time, the ease of accessing it from my phone is priceless. Some of my favourite playlists for baby are listed below:

Audible

It’s definitely a lot harder to pick up a book these days, but listening to one is definitely doable! To keep reading, I’m listening to books via Audible during car rides, naps, or wherever I can squeeze in a few minutes for me.

I hope these lessons and recommendations provide some comfort and guidance as you navigate your own journey of motherhood.

Remember, it’s perfectly okay not to have all the answers upfront. Every mom’s path is unique, and what matters most is that you embrace the process, learn along the way, and trust yourself. You’ve got this!

The post My first 100 days of motherhood appeared first on Amanda Bernardo.