Work Life Intelligence Expert | Wellness Advocate | Mom of 4 l Evidence-based tools to excel at work and thrive in life 🌿

Struggling to find balance between life and work?  

Here's the secret👇🏼

... there is no secret (sorry).

But there is a way forward. 

It starts by tuning in to what works for YOU. 

Only you can discover that balance, and I’m here to guide you along the way.

I help high achievers like you create a life where work, health, and personal success coexist through a real, practical blend of:

🌿 Intentional Living
🌿 Well-Being
🌿 Personal & Professional Development

As a founder, CEO, and mom of four, I’ve faced the same struggles. 

I know the pressure, the juggle, and how hard it can be to create space for yourself amidst it all.

But I’ve also found a way to make it work - and you can too.

🌿 Ways we can work together

https://www.healthymindsetliving.com/services

🌿 Join 13k+ subscribers and get my weekly newsletter, packed with tips and strategies to help you live a mindful, healthy, and fulfilled life.

https://www.healthymindsetliving.com/join-us

Dr. Carolyn Frost

The smartest people I know don't optimize every minute.

They follow 7 rules that most people ignore:

The hustle culture approach to learning burns you out faster than it builds you up. 

Here's what actually works long-term...

7 self-education habits that don't require burnout 👇🏼

1) They protect thinking time as fiercely as learning time
↳ Space to process beats endless consumption.

2) They go deep on one thing at a time
↳ Depth wins. Always.

3) They unfollow accounts that trigger FOMO
↳ Comparison kills curiosity.

4) They know when they're too tired to retain anything
↳ Rest first. Learn second.

5) They implement one insight before consuming ten more
↳ Application beats accumulation ✨

6) They quit books that don't click
↳ Life's too short.

7) They take learning breaks between sprints
↳ Three weeks on, one week off keeps it sustainable.

Continuous learning doesn't mean constant productivity. 
It means staying curious without burning out ✨

What's one way you learn that works for your actual life?

--

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Work-Life Intelligence Expert | Behavioral science + EQ to help you grow your career without losing yourself | Mom of 4 🌿

Your title doesn't make you a success.

How you choose to treat people does.

Years of waiting tables in NYC was my masterclass in human behavior.

The pattern was clear: 

The kind ones drew people in.
The dismissive ones sat alone, even in crowded rooms.

Real character shows when there’s nothing to gain.

These 10 everyday moves show who you really are 👇

1) You defend someone who isn't in the room 
↳ Loyalty when it doesn't benefit you shows integrity

2) You remember (and use!) the security guard's name 
↳ Acknowledgment costs nothing but means everything

3) You listen more than you talk 
↳ The most powerful people make others feel heard

4) You apologize when you're wrong 
↳ Humility builds more bridges than ego ever will

5) You share credit freely 
↳ Secure leaders lift others up, insecure ones tear them down

6) You treat interns like future CEOs 
↳ Today's assistant might be tomorrow's decision maker

7) You hold doors and elevators 
↳ Small gestures reveal big hearts

8) You ask "How can I help?" instead of "What's in it for me?" 
↳ Service mindset separates leaders from managers

9) You give your full attention during conversations 
↳ Phone down, eyes up, mind present

10) You treat your family well  
↳ How you handle your closest relationships reveals everything

Your impact isn't measured by your business card. 
It's measured by how people feel after being around you ✨

Share your life lessons below!

--

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Your title doesn't make you respected.

Your character does.

Respect isn't built in boardrooms or annual reviews.

It's built in the small moments most people ignore:

1) Morning Connection 
↳ Use people's names when you greet them. "Good morning, Maria" hits differently than "hey"

2) Question Upgrading 
↳ Replace "Any questions?" with "What would be most helpful for you right now?"

3) Mistake Reframing 
↳ Start feedback with "I noticed..." instead of "You always..." or "You never..."

4) Celebration Habits 
↳ Screenshot achievements and send them to the person with a note: "Saw this - well done!"

5) Energy Investment 
↳ Give people your full attention for 2 min rather than distracted time for 20

Respect isn't demanded. 
It's quietly earned, one interaction at a time ✨

Which micro-moment will you practice today?

--

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The fastest way to get more done? 

Learn to pause better.

Most people push through mental fatigue like it’s a badge of honor.

But your brain isn’t a machine.
It’s an energy system.

When you learn to pause before you hit the wall, you don’t lose time.

You save it ✨

In fewer mistakes, faster decisions, and clearer thinking.

Here are 30 ways to clear your mind in under 2 minutes:

🪟 Stare out a window for 90 seconds
💧 Run cold water over your wrists
🕯️ Ask, “What can wait until tomorrow?”
💻 Close your open tabs and silence notifications
📱 Move your phone out of reach for 10 minutes
🧍‍♀️ Stand and stretch side to side
😌 Drop your shoulders and unclench your jaw
🌬️ Exhale longer than you inhale (4 in, 6 out)
👣 Feel your feet on the floor
🔄 Swap “I have to” with “I get to”
🧾 Change “I should” to “I could”
🗣️ Say out loud: “Pause accepted”
✍️ Write down the 3 thoughts looping in your head
🚶 Walk to another room
🎧 Play a song you loved in high school
👃 Notice 3 things you can smell
🤚 Hold something textured - your mug, a sweater, a pen
👀 Look for one color in your surroundings
🧊 Put an ice cube on your neck
📖 Read one paragraph of something inspiring
🍵 Drink a full glass of water
☀️ Step outside for real sunlight
💨 Do 5 brisk squats or jumping jacks
🧘 Take 3 slow breaths before re-opening your inbox
💬 Text someone a genuine thank-you
🐶 Watch a funny video or pet an animal
❤️ Place your hand over your heart
🌿 Name one thing that went right today
🪞 Picture your future self saying, “You handled that beautifully”
🕰️ Do one thing slowly - just to remind your nervous system it’s safe

Every pause you take now prevents hours of fatigue later.

Which one will you try today? 

--

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30 Mental Resets that Save Hours Later 

You’re losing hours every week.

Here's how to take them back:

Every notification. 
Every "quick question" at 8pm. 
Every weekend email marked urgent.

They're not just interruptions. 
They're leaks.

Tiny openings where your time, energy, and presence quietly drain away.

Here’s how to seal them:

💥 12 Scripts That Reclaim Your Time and Command Respect:

1) "I'm offline after 6pm, but I'll get back to you at 9am" 
↳ Don't justify or apologize. Simple statement, clear expectations.

2) "I've blocked focus time until 2pm - happy to connect right after" 
↳ Assume agreement rather than asking permission.

3) "This needs my full attention - let's set 30 minutes tomorrow" 
↳ Position boundaries as beneficial to work quality.

4) "I don't check email on weekends - text me only if it's urgent" 
↳ Create a specific emergency channel, keep it sacred.

5) "I have a hard stop at [time] - what should we prioritize now?" 
↳ Frame it as prioritization, not avoidance.

6) "I'm stepping away for an hour and will check messages once I'm back" 
↳ Normalize breaks as part of professional behavior.

7) "That time's set aside for deep work - can we meet [day] instead?" 
↳ Empty calendar time isn't available time. Protect it.

8) "This might be better over email - happy to reply thoughtfully" 
↳ Reframe efficiency as a professional value.

9) "I'm at capacity through [day] - which task should I pause to fit this in?" 
↳ Make trade-offs visible rather than absorbing more work.

10) "I don't take calls during my commute - it's reset time" 
↳ Position boundaries as performance enhancement, not selfishness.

11) "Tonight is family time - I can jump in tomorrow" 
↳ Name what you're protecting instead of apologizing.

12) "That's outside my bandwidth - [Name] might be the right person for this" 
↳ Redirect without guilt or over-explanation.

Your boundaries aren’t walls.
They’re gates deciding what (and who) gets your energy ✨

Which script will you use to reclaim your peace today?

--

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Being easy to work with is a career accelerator.

These 10 moves put you in the top 1%:

When work gets busy, people gravitate toward the steady, reliable, low-friction person.

Not because they’re the loudest, but because they make everything smoother, clearer, and easier.

Here are 10 behaviors that instantly elevate how people experience working with you:

1️⃣ Follow up before they ask
↳ “Quick update: on track. Next check-in Thursday.”
↳ Reduces mental load for everyone and signals true reliability.

2️⃣ Set expectations clearly
↳ “To confirm - what format and timeline works best?”
↳ Clarity prevents rework, conflict, and last-minute drama.

3️⃣ Give context before you ask for help
↳ “Client call tomorrow - could you review sections 2 + 4?”
↳ Requests land faster when people understand the why.

4️⃣ Show your work (briefly)
↳ “Here’s what I did → here’s why → here’s what I recommend.”
↳ Transparency builds trust and speeds up decision-making.

5️⃣ Manage your emotional energy
↳ Ask yourself: “Is my tone adding clarity or adding tension?”
↳ Your steadiness becomes a stabilizer for everyone around you.

6️⃣ End every meeting with crystal clarity
↳ “Recap: I’ll take A. You’ll handle B. We’ll reconnect Friday.”
↳ Reduces risk and keeps momentum moving.

7️⃣ Make decisions without drama
↳ Acknowledge → decide → move.
↳ People trust calm decisiveness far more than overthinking.

8️⃣ Anticipate the next step
↳ Before hitting send: “What will they need right after this?”
↳ Saves time, removes friction, and makes you feel two steps ahead.

9️⃣ Communicate in straight lines
↳ “Just checking…” → “Checking on the status of…”
↳ Direct + warm always beats vague + polite.

🔟 Bring a steady presence
↳ Unclench your jaw. Slow your exhale. Soften your shoulders.
↳ People remember how your presence made the work feel.

These behaviors don’t just make work smoother.
They quietly increase your influence, trust, and opportunities ✨

Which of these would reduce the most friction at work for you?

--

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10 Behaviors That Make You Instantly Easier to Work With

Your setbacks aren’t failures.

They’re sharpening your edge.

Every hard moment you’ve been through left you with a skill you still use today.

Here’s the part most people miss 👇🏼

1️⃣ Rejection → Detachment
↳ You stop tying your worth to outcomes.

2️⃣ Uncertainty → Adaptability
↳ You learn to make decisions without perfect clarity.

3️⃣ Failure → Humility
↳ You become coachable, self-aware, and sharper.

4️⃣ Conflict → Communication
↳ You stay calm and clear under pressure.

5️⃣ Burnout → Boundaries
↳ You protect your time and energy before they’re gone.

6️⃣ Criticism → Self-Trust
↳ You stop needing approval to move forward.

7️⃣ Loss → Perspective
↳ You see what actually matters.

8️⃣ Delay → Patience
↳ You understand progress isn’t always visible.

9️⃣ Embarrassment → Resilience
↳ Once you’ve stumbled publicly, fear loses its power.

🔟 Discomfort → Courage
↳ Growth always feels awkward at the start.

Your edge wasn’t built in the easy seasons.
It was built in the ones you had to survive ✨

Which skill did a past setback give you? Share below!

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10 Setbacks That Sharpen Your Professional Edge

Burnout isn’t sudden. It’s predictable.

If you know the fracture pattern.

Most people think burnout happens overnight.
It doesn’t.

It’s a slow breakdown that hides behind productivity and “I’m fine.”

Every high performer tells the same story:
They didn’t notice the small cracks until everything finally gave way.

Here’s what those cracks actually look like - and how to catch them before you break 👇🏼

🔹 The 5 Stages of a Fracture

1️⃣ STRESS → Activated but functional
 ↳ Adrenaline high, energy sharp, recovery low.

2️⃣ STRAIN → Stretched but performing
 ↳ Sleep short, patience thin, focus slipping.

3️⃣ MICRO-FRACTURES → Tiny cracks forming
 ↳ Snapping more, forgetting more, caring less.

4️⃣ FRACTURE POINT → Small trigger, big reaction
 ↳ The straw that breaks your emotional system.

5️⃣ THE BREAK → Total shutdown
 ↳ Body stops. Mind follows. No reserves left.

Most people only notice the final stage.
They call it “burnout.”

But the break started long before the collapse.

You can’t control every demand.
But you can learn your fracture pattern.

That’s emotional intelligence in its purest form - awareness before collapse.

Which stage do you see most often in your team or workplace?

--

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The Hidden Burnout Pattern that Quietly Kills Performance

Your title doesn't make you a success.

How you choose to treat others does.

It's easy to focus on status symbols, thinking credentials equal respect.

But this leads to: 
— Surface level connections 
— Missed opportunities for impact
— Success that feels empty

True impact happens in smaller moments.

Start here 👇

1) Make others feel seen 
↳ Use their name when saying thank you 
↳ Reference details they shared last time you talked

2) Create safe spaces 
↳ Speak up for absent teammates 
↳ Welcome silence in hard moments

3) Give credit freely 
↳ Tag others in wins they contributed to 
↳ Tell their manager about their hidden wins

4) Build trust daily 
↳ Turn "I'll get back to you" into "here it is" 
↳ Finish what you start, without reminders

5) Leave people better 
↳ End every interaction with encouragement 
↳ Find one specific thing to compliment daily

Your title might impress for a moment. 
How you treat others lasts forever ✨

Which small action will you start with today?

--

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If you’re doing everything right and still exhausted…

Your burnout won’t fix itself. Start here 👇🏼

You’re not tired because you’re “not trying hard enough.”

You’re tired because your system has been running past empty for too long with no real recovery built in.

If rest isn’t helping anymore, these are the moves that actually work:

1️⃣ Name what you’re feeling without judgment
↳ Clarity reduces mental load. “I’m overwhelmed” hits different than “I’m failing.”

2️⃣ Identify what drained you, not just what stressed you
↳ Burnout comes from work that takes more than it gives back. Spot the leaks.

3️⃣ Set boundaries with yourself first
↳ Stop auto-yes’ing. Overcommitting is the fastest path to collapse.

4️⃣ Build micro-recoveries into your day
↳ Five minutes between meetings. Lunch away from your desk. A cutoff time that’s real.

5️⃣ Reconnect with something you actually enjoy
↳ Joy is fuel. 10 minutes is enough to shift your whole state.

6️⃣ Get honest about what needs to change
↳ If the environment stays the same, your burnout will too.

7️⃣ Ask for support without apologizing
↳ “I need help” is a complete sentence. Recovery is faster when you don’t do it alone.

Exhaustion isn’t a personality trait.
It’s a signal something has to shift ✨

What’s one change you’re making this week?

--

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7 Emotionally Intelligent Ways to Recover From Burnout

Healing from burnout looks boring.

That’s how you know it’s working.

It’s not about new routines, retreats, or reinventing yourself.

It’s about safety, consistency, and small signals that tell yourself: you’re okay now.

The most powerful rebuilds happen quietly.

Here are 10 tiny habits that bring your energy back 👇

1️⃣ Morning sunlight before screens
↳ Even 2 minutes tells your body, “You’re safe. It’s a new day.”

2️⃣ Drink water before caffeine
↳ Rehydrates and lowers your morning cortisol spike.

3️⃣ Eat lunch away from your desk
↳ Real breaks rewire focus faster than any productivity hack.

4️⃣ Say no once per day
↳ Boundary reps rebuild self-trust and protect future energy.

5️⃣ Move daily - but gently
↳ Walk, stretch, breathe - motion without punishment.

6️⃣ One phone-free meal
↳ Forces presence. Presence restores connection, even alone.

7️⃣ Go outside every afternoon
↳ Light resets your energy dip better than coffee ever could.

8️⃣ Write down one good thing
↳ Burnout dulls reward circuits - gratitude turns them back on.

9️⃣ End work before you’re empty
↳ Quit while you still have energy for life, not just work.

🔟 Go to bed tired, not wired
↳ Dim lights 30 minutes early. It’s a signal, not a chore.

Recovery isn’t glamorous.
It’s a thousand small promises kept to yourself ✨

What’s your go-to reset when you feel drained?

--


🔖 Save this post to rebuild your energy one small act at a time.

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10 Tiny Habits That Give you Back the Energy Burnout Took

The perfect moment to reset isn't January 1st. 

It's in a tiny shift you make today.

You don't need massive changes to transform your life. 

Sometimes the smallest shifts create the biggest ripples.

17 life-changing micro-moves 👇🏼

1. Leave the radio in the 'off' position in the car 
↳ Silence is powerful, choose it when you can.

2. Sometimes things have to get messy before they get clean 
↳ Applies to closets, relationships, and life.

3. Stop relying on external things to tell you how you feel 
↳ Ask yourself directly, no need for external validation.

4. Your kids have so much to teach you 
↳ Be open, the lessons are in every interaction.

5. Three sentences to start your day 
↳ I will focus on, I am grateful for, I will let go of.

6. "It's not your job to like me, it's mine" ✨
↳ Byron Katie's wisdom, self-acceptance is an ongoing journey.

7. A daily journaling practice is an awareness super-builder 
↳ Start with 3 things you're grateful for + 3 goals for the day.

8. A walk outside (with your dog!) cures most things 
↳ It helps with feeling stuck, overwhelmed, and disconnected.

9. The power of a reframe 
↳ "Just because I think it doesn't mean it's true." 

10. You don't practice yoga, meditation, breathwork to be good at them 
↳ You practice so those skills are there when you need them most.

11. Doorway Affirmation 
↳ Create one for your office, your house, or a party.

12. Time management isn't a thing 
↳ First, connect with yourself, only then can you connect with others.

13. You must connect in before you can authentically connect out 
↳ Know yourself - genuine connection with others starts there.

14. Move to feel good in your body, not to change it 
↳ Shift your mindset—exercise becomes rewarding, not a chore.

15. The Power of a Nudge 
↳ Design your environment to make good habits easy and bad ones hard.

16. The power of a single deep breath 
↳ Pause and create space to respond thoughtfully, not reactively.

17. The Shared Heart: A fav Pema Chodron practice ✨
↳ In a minute, magnify the good and soften the bad.

Simple shifts create profound change. 
Your transformation is closer than you think ✨

Which of these shifts resonates most deeply with you?

--

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17 Simple Life Lessons to Change Your Life

Devexperts

1. Service Delivery Management:
Ensure compliance with the procedures, instructions, KPIs, and support contract commitments,
Lead an onboarding process of the client during the production launch,
Communicate with the client via telephone, e-mail, or IM to report the current status of the issues,
Oversee the resolution of major incidents, ensuring timely communication and resolution,
Take responsibility for completing the support contract conditions.

2. Process management:
Organize and supervise giving estimations, planning and executing maintenance routine operations & project development tasks in frames of the support team,
Manage the process of investigation of the technical issues;
Manage tasks related to the bug fix of the product.

3. People management:
Manage a project support group in the Maintenance and Support department,
Organize and manage the workload of the team and their backlog.

4. Service Improvement:
Identify opportunities for process improvements and implement best practices to enhance service delivery,
Identify opportunities to enhance the teams' active monitoring and reporting,
Report on key performance indicators (KPIs) with the required stakeholders.

Service Delivery Manager

Philip Morris International

- Lead the operational support for B2C and global communication areas, managing services across 60+ countries in all continents.

- Act as the primary point of contact (SPOC) for key market stakeholders, handling escalations, delivering periodic reports, and aligning expectations to ensure customer satisfaction.

- Drive continuous service improvement by implementing automation solutions, reducing support costs, and optimizing performance for end users.

- Define and monitor critical KPIs including SLA, SLO, aged incidents, MTTR, and NPS to maintain high service standards.

- Enhance Mean Time to Resolution (MTTR) and boost Net Promoter Score (NPS) by applying customer-centric principles and improving support strategies.

- Oversee support for complex solutions involving multiple systems (Salesforce, AWS, SAP, Adobe, Twilio, azure, ...), ensuring timely responses and resolutions.

- Provide functional advice and training for new market onboarding, ensuring smooth transitions and service continuity.

- Manage vendor service quality, establish effective reporting mechanisms, and maintain clear communication with internal stakeholders.

- Lead production support onboarding for new teams, ensuring operational readiness and process alignment.


Key Achievements:

- Reduced incident resolution time by 30% through proactive issue management and automation.
- Improved NPS in 40 pp by implementing feedback loops and customer-first support practices.

Senior Service Delivery Manager

Retail Consult

- Led the Service Management practice, standardizing the SDM processes by developing a customized way of working based on ITIL 4.

- Established a Shared Services structure to provide centralized support for multiple clients, improving efficiency and cost management.

- Managed B2B customer relationships across EMEA and Asia, overseeing account revenue, margins, and customer satisfaction.

- Lead pre-sales efforts for new support accounts, estimating effort and cost, preparing SOWs, and presenting tailored service solutions to potential clients.

- Supervised end-to-end support operations, ensuring incidents, requests, and problems were effectively handled via ITSM tools like ServiceNow.

- Developed and maintained service reports, monitoring KPIs such as SLAs, MTTR, and NPS, and delivering insights to clients.


Key Achievements:

Increased client satisfaction by 25% through enhanced service procedures and KPI management.
Successfully onboarded multiple large-scale clients, ensuring seamless transitions to support.
Implemented a centralized support model for retail and supply chain clients, optimizing operations and reducing downtime.

Head of Service Delivery Management

- Managed a high-profile support account for a major British e-commerce retailer, ensuring a smooth transition from project to support phases.

 Supported testing and post-go-live stabilization, producing detailed service procedures and runbooks.

- Regularly discussed SLAs and generated periodic reports to monitor and optimize KPIs.

- Played a critical role in establishing a Shared Services structure, centralizing support for retail and supply chain clients.

- Collaborated with client stakeholders to ensure service alignment and continuous improvement.


Key Achievements:

- Reduced post-go-live issues by 30% through effective knowledge transfer and documentation.

- Improved operational efficiency for retail clients through centralized support and proactive problem management.

Logic Information Systems

- Established a Shared Services support structure to manage multiple retail clients, streamlining operations and reducing costs.

- Managed the pre-sales process for B2B support accounts, estimating costs, preparing SOWs, and presenting service proposals.

- Provided Oracle Retail support to a travel retail client across Brazil and Italy, focusing on merchandise, fiscal, and planning modules.

- Led a 14-member support team, across Brazil and Portugal, ensuring high-quality service delivery.

- Played a pivotal role in migrating the ITSM tool from Redmine to ServiceNow, improving incident handling and reporting.

- Presented weekly progress indicators to the account manager, showcasing account evolution and service improvements.


Key Achievements:

- Improved client satisfaction by reducing incidents by 15% through process improvements.
- Migrated ITSM tool to ServiceNow, streamlining incident and knowledge management.
- Implemented a support structure for large retail clients, ensuring scalable and efficient service.

Senior Service Manager

- Managed Oracle Retail support transitions, setting up initial support processes and defining team sizes and scopes.

- Established initial knowledge bases and managed the first six months of support for new accounts.

- Played a key role in establishing centralized support processes for multiple retail clients.



Key Achievements:

- Ensured smooth service transitions for multiple Oracle Retail clients.
- Enhanced support scalability through the implementation of centralized knowledge management.

Service Transition Manager

- Delivery Manager for Oracle Retail support and development for Latin America's largest e-commerce company.

- Supported ORMS and ORFM modules, developing enhancements to meet the growing demand in a dynamic market.

- Contributed to the development of a Shared Services support model to handle multiple retail accounts efficiently.


Key Achievements:

- Successfully developed improvements that absorbed a 40% increase in system usage.
- Streamlined support operations for large retail clients, ensuring continuous service improvement.

Service Manager

Wipro Technologies

Three years of experience in Application Support and Maintenance. Experience with management, support, development, and Maintenance of Oracle Retail. I participated in a project supporting Brazil's most prominent e-commerce retailer.

Oracle Retail Senior Consultant

I Help IT Company Leaders Transform Their LinkedIn Profiles into Client Magnets | 7 x LinkedIn Top Voice

I am an accomplished Senior Service Delivery Manager with a strong track record in IT operations management and vendor management. With years of experience leading large, cross-functional teams in the delivery of high-quality IT services, I specialize in optimizing service operations and enhancing vendor relationships to consistently meet and exceed SLA and KPI targets.

In my career, I’ve successfully overseen global IT operations, managing multi-vendor environments and ensuring seamless integration across multiple platforms such as Oracle, Salesforce, and AWS. My expertise in vendor management has been instrumental in negotiating service contracts, driving performance improvements, and implementing cost-saving initiatives through automation and streamlined processes.

A key focus of my work has been aligning service delivery with customer-centric metrics such as Net Promoter Score (NPS) and Mean Time to Resolution (MTTR), ensuring that both operational efficiency and customer satisfaction are prioritized. I have led the development and implementation of ITIL and ISO 20000 service management practices, driving operational excellence and boosting team productivity.

With extensive experience managing global service operations and large teams across multiple regions, I excel in high-stakes environments that require quick decision-making and a focus on results. My ability to deliver consistent service quality, while maintaining strong vendor partnerships, makes me a valuable asset in any organization looking to optimize its IT service delivery.

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