Nikki Adebiyi, Founder, Bounce Black

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January is usually considered a month of fresh starts and renewed hope for the future. And yet with all that’s happening in the world right now, it is hard not to feel like the 2020s are just that – the 2020s. One elongated lump of time characterised by one tragedy and setback after another.

For Black professionals, the state of the world remains a mixed canvas of progress and persistent inequities. Issues like racial battle fatigue, electoral trauma, and workplace racial trauma continue to impact our communities in profound ways. Yet, within these challenges lies the potential for transformative growth.

As always, I want to encourage our community to focus on thriving holistically—mind, money, and body. Having read James Clear’s Atomic Habits towards the end of last year (highly recommended, by the way), I have been pondering what it could look like for us to create systems that support our wellbeing.

Understanding the Cultural and Emotional Landscape

Racial Battle Fatigue

Racial battle fatigue—the cumulative emotional and psychological toll of navigating racism—is an experience many Black professionals know too well. Whether it’s microaggressions in the workplace or societal inequities, these stressors can drain energy and impact mental health. An experience I know all too well!

Electoral Trauma

The political landscape, especially in the UK and the US, continues to evoke a mix of hope and exhaustion. For Black communities, elections often carry the weight of fighting for basic rights, representation, and equity. The emotional aftermath of political campaigns can leave us feeling depleted, especially if the outcome doesn’t go as one hopes.

Workplace Racial Trauma

It’s also impossible to ignore the rollback of DEI initiatives in many corporate spaces over the past year. This shift can feel deeply discouraging, especially for those who have worked tirelessly to create equitable workplaces and purge them of bias, exclusion, and retaliation. The trauma of both experiencing these forms of systemic racism, and taking on the responsibility of doing something about it, can hinder career growth and personal wellbeing.

Yet, our progress is not erased by setbacks. Ancestrally, our resilience and ability to adapt have always been our greatest strengths. Even when institutions falter and flake, we can, should and will create our own systems of support—from professional networks to grassroots community efforts—to ensure we continue to move forward.

Remember, change often happens in waves. The seeds of advocacy and equity you’ve planted in the workplace and beyond are not in vain. As we collectively push for accountability and innovation, the future remains ours to shape. Here at Bounce Black, we’re no less committed to doing the work. For us, by us, with us, through us. Nothing’s changing over here!

Systems Over Resolutions

As we look to thrive in 2025, insights from James Clear’s Atomic Habits remind us of the power of systems over resolutions. Clear argues that while goals and resolutions set direction, it is the systems we build that determine progress. A system is a collection of daily habits and processes designed to support consistent growth.

Instead of setting a resolution like “I want to save more money” or “I want to manage stress better,” focus on building systems:

• For Financial Wellbeing: Automate savings, schedule regular financial check-ins, and track expenses with tools like budgeting apps.
• For Mental Health: Dedicate specific times for mindfulness practices, create daily gratitude rituals, and reduce exposure to toxic environments.
• For Physical Wellness: Integrate movement into your day by scheduling walks, adopting short at-home workouts, or joining community fitness groups.

Clear’s principle of “identity-based habits” can also be transformative. Shift from “I want to be healthier” to “I am someone who prioritises health.” Aligning habits with your identity creates long-term change that is sustainable. And that’s what we’re all about here – longevity in the things that matter.

Still, it’s important to be kind to yourself in the process. Change takes time, like healing takes time. Just focus on getting that 1% better every day. It’ll all add up eventually!

Thriving in 2025: Mind, Money, and Body

1. Prioritise Mental Wellbeing

• Invest in Therapy: Seek out culturally competent therapists who understand the unique experiences of Black professionals. Platforms like Therapy for Black Girls and Black Men Heal can be excellent starting points. You can also out our directory and links to support from other organisations.
• Practice Mindfulness: Incorporate practices like meditation or journaling to manage stress and build emotional resilience. Apps such as Headspace are great for this, and if you’re a Christian like myself, there is a Bible-meets-mindfulness app called Dwell, which I really enjoy listening and sleeping to sometimes.
• Create Boundaries: Learn to say no and protect your energy, especially in environments that demand constant emotional labour. I know I need to practise this plenty myself because my commitment to causes can often deplete me to the point of burnout. Just because you do good thing for others, doesn’t excuse you from being good to yourself, I’m learning. Here’s to being intentional and consistent in refilling my cup!

2. Build Financial Foundations

• Set Clear Goals: Begin the year by outlining your financial goals. Whether it’s paying off debt, saving for a home, or investing, clarity is key. Don’t be vague, or you’ll never be able to track your progress and determine whether you’re where you want to be or not.
• Increase Financial Literacy: Utilise resources like books, podcasts, and courses focused on financial empowerment for Black professionals. Platforms like Clever Girl Finance and Earn Your Leisure offer actionable advice. Again, we have some resources and links that could be useful here.
• Negotiate Strategically: Advocate for yourself in salary and promotion discussions. Research industry standards and lean on mentors or career coaches for guidance. And this goes for entrepreneurs too: know your worth, add tax, then ask for it! This year is about being booked, busy and billing in the right ways.

3. Care for Your Body

• Move Regularly: Incorporate physical activity into your routine, whether it’s yoga, walking, or dance. Movement not only boosts physical health but also reduces stress. So, by all means, crank up the Afrobeats and have that one-person party in your room! (Listen, don’t judge).
• Nourish Intentionally: Opt for foods that fuel your body and mind. Embrace meal prep or healthy eating challenges to stay consistent. Side note: I’ll admit, I’m struggling here the most. My love for Nigerian and Jamaican cuisine makes it so hard for me to be a disciplined eater, but with lots of small steps (and a portion or two of plantain), I’ll get there.
• Rest Deeply: Prioritise sleep as an essential part of your self-care routine. Create bedtime rituals to ensure restorative rest. At the very least, just be sure to get in at least 5-6 hours of shut eye.

Creating New Systems for Support

1. Invest in Community: Connect with networks of like-minded professionals who understand your journey. Bounce Black’s programmes and events can be valuable spaces for support and inspiration. Stay tuned for those!
2. Advocate for Change: Use your voice to push for systemic change in workplaces and communities. Advocate for policies that promote equity, such as mental health days and effective awareness initiatives. And don’t be afraid to delegate to allies where possible. It’s hard enough “fighting for your life” and trying to change systems as you do so. So, if you find someone who is curious and humble enough, and willing to do the work, let them.
3. Celebrate Progress: Take time to acknowledge your wins, big or small. Celebrating progress fosters motivation and positivity. Keeping track of the Ws should help with not taking the Ls to heart. Whether you do it in a physical journal, or a digital board, just make sure you keep a record of all the ways you’re crushing it this year!

Last Thing

Thriving holistically in 2025 means embracing new systems that nurture our minds, money, and our bodies. The challenges we face are real, but so is our resilience. Hundreds of years in our history testify to that. The same way we’ve inherited generational traumas is the same way we’ve received generational strengths!

By prioritising wellbeing and building supportive structures, we can transform the year ahead into one of growth, empowerment, and success. So, join me in stepping boldly into this year with intentionality, purpose, and a commitment to thrive—not just for ourselves but for the communities and legacies we continue to build.

Let’s go, fam!