1 . Waking up at the crack of dawn and going for a run might feel intimidating when you start trying to make it a habit. Weaving a significant new activity such as this into your regular routine obviously takes determination and time — but how much time is really needed to make that habit stick?

One popular idea suggests that it takes 21 days to solidify a habit. The “three-week theory” originated from the 1960 self-help book Psycho-Cybernetics, in which plastic surgeon Maxwell Maltz observed that it took his patients about 21 days to get used to their new appearance after surgery. Even without much solid research, the 21-day myth became widely accepted. It likely persisted because it seems like such a reasonable amount of time, Colin Camerer, a behavioral economist at the California Institute of Technology who has conducted research on habit formation, explains.

Almost a half century later, researchers finally gathered strong evidence that countered this idea. A significant 2009 study on habit creation found that habits developed in a range of 18 to 254 days; participants reported taking an average of about 66 days to reliably incorporate one of three new daily activities — eating a piece of fruit with lunch, drinking a bottle of water with lunch or running for 15 minutes before dinner. Consistent daily repetition was the biggest factor influencing whether a behavior would become part of an automatic daily routine, says Lally, who was the first author on the study.

The type of activity is also a factor. Last year a study conducted by Camerer and his colleagues showed that creating a handwashing habit took a few weeks, compared with the half year it took for people to develop an exercise habit. Handwashing, the study noted, is less complex than exercising and offers more opportunities to practice. The researchers also suggested that habit formation depends on the effort that a person puts into practicing an activity and on the presence of environmental cues that would remind them to carry out the behavior.

2 . We’ve all experienced the sense of unease that the end of a holiday weekend often brings.     1     Monday morning after a holiday weekend represents a psychological shift from freedom and relaxation to pressure and obligations. Our minds and bodies, accustomed to the rhythm of the holiday, resist the sudden change.     2    

Schedule your Monday morning so that you’ve got some uninterrupted time to concentrate. Researchers found that people lost significant time when they switched from one task to another.     3     Give yourself an hour or more of time to concentrate and either accomplish one of your most important tasks or take the time to plan the rest of your week.

Where possible, focus your uninterrupted Monday morning time on a task or activity you genuinely enjoy.     4     Giving yourself even a slight amount of positive anticipation can make a difference.

    5     This could be a workout, meditation, or a walk during lunch. Going from that level of physical activity to sitting at a desk can be mentally taxing, so do something during the day that breaks up the physical boredom.

The Monday after a holiday weekend won’t feel like a party. But with a few simple steps, you can reduce a good bit of the dread that typically accompanies the first day back at work.

3 . How to Get Lucky in Life

Ever wish you could tip the scales in your favour? Well, good news—you can!     1    . It’s time to take control of your life and turn it into a playground of possibilities. Let these key insights help you to start.

Embrace a positive mindset

By shifting your mindset from a focus on obstacles to a celebration of possibilities, you adopt a more optimistic approach to life. To do this, start your day by looking at yourself in the mirror, exclaim positive affirmations, and watch as your attitude shapes the universe around you. “I’m so lucky, everything works out for me”, “I deeply and completely love and accept myself”, “I am grateful for all the blessings in my life”—just a few examples.     2     .

    3    .

When you cultivate a daily gratitude practice, you actively engage in recognising and appreciating the abundance that exists in your life, no matter how seemingly insignificant. Gratitude generates a positive feedback loop in your thoughts and emotions. This shift in perspective has profound effects on your mental and emotional state, offering a sense of contentment, joy and fulfilment.

Take risks

Taking risks and stepping beyond comfort zones, you not only expand your horizons but also create a fertile ground for good luck. To take risks effectively requires a mindset shift towards viewing challenges as opportunities rather than obstacles.     4     But by navigating discomfort with a positive and open mindset, you too can take advantage of the power of the universe’s response to your brave actions. Take proper action.

Taking proper action involves ensuring that your efforts and decisions are in harmony with your values, goals, and overall vision. To begin, it’s crucial to have a clear understanding of your objectives and what truly matters to you.     5    , letting them serve as a compass guiding your choices.

4 . How to overcome travel anxiety

Stress and anxiety around documents and procedures of travel is common. Here are some tips from experts on how to overcome travel anxiety and enjoy your holiday or trip.

    1     To be able to best cope with your travel anxiety, you need to have a good understanding of the things that actually cause it. Once you understand what triggers your anxiety, you can plan ahead for the best ways to handle it.

Plan out your trip details. One of the reasons for your travel anxiety is that you’re being taken out of your comfort zone and won’t have full control over everything.     2     That will give you a sense of control. However, it’s equally important to think of alternative plans for anything that could potentially not go as planned.

Make use of different relaxation techniques.     3     Another useful way to calm your mind is by meditating. To make sure you find the mindfulness technique that works best for you, try out a few different ones beforehand and use the most efficient one during your trip to set your mind at ease.

Have things with you that bring you joy. These can include physical item s like a book to read, or a game to play. It can be extremely useful in distracting you from your negative feelings. Alternatively, you can create a playlist of songs you love or have your favourite TV show with you.     4    

Don’t forget your physical health. Being physically active is a great way to reduce feelings of anxiety and stress.     5     Going outside and connecting with nature can have a positive effect on your physical and mental wellbeing, which in turn will help reduce your anxious thoughts.

5 . Things To Remember On Your First Solo Travel Adventure

If you’ve ever thought about just taking a trip yourself instead of waiting for someone to join you, you’re not alone.     1     However, do you count yourself among the many who have tried it? If you’re planning your own solo trip, here are four important things to keep in mind.

    2     Since you’re traveling solo, how you choose to explore it is entirely up to you. This is your chance to do whatever you want whenever you want because this time, you’re running the show.

Don’t be afraid to talk to random people. Though there is someone who poses a threat, it’s important to remember that not everyone is out to get you.     3    That’s because you’re a novelty, a person from another country who is visiting theirs. Therefore, instead of putting on your headphones or instantly seeing them as weirdos, use this spontaneous chat as a chance to meet the locals or get recommendations for things to do during your trip.

It’s okay to have bad days.     4     It happens and it’s completely okay to take some time to process whatever it is you’re feeling. Take yourself to a movie or spend the day dong something relaxing like writing in your journal or reading on the beach.

It’s okay to start small.     5     Start by doing a staycation in another part of town, spending a few days in a new locale a bus or train ride away. Just do whatever you’re comfortable with and see how it all feels for you.

6 . We love our pets. In fact, for most people they are more than me re pets and become more like family members. It is likely then that their owners, at some point, are going to want photographs of their furry friends. However, pet photography presents its own special problems.     1     If you’re thinking of trying pet photography, here are a few pointers to get you started.

Find out about your subject’s personality and habits. Where does it nod off if the sun is out? What is its favourite toy?     2     It’s also worth spending a little time getting to know the animal yourself. Cats, dogs, horses, they all have personality, and you need to ensure they are comfortable being around you, and you around them.

    3     If the pet is comfortable with you, and if it isn’t too nervous, fill the frame with the pet’s face. Get the eyes nice and sharp. Just like humans, this is a natural point of focus, although focusing on the nose or mouth of a dog or cat can also make for an interesting image in its own right.

See the world from pets’ perspective. If you photograph a pet while you’re standing up, all you’re going to see is the top of their head and their backs, not what you want for a portrait. Get down to their eye level. Try pre-focusing your camera and just holding it at ground level so you can look up at the pet.     4    .

Bring a flash with the owner’s permission. While greeting or playing with a new pet, fire a couple of test flashes away from them to see their reaction. In daylight particularly, they never seem to mind the flash at all.     5    .

7 . We all want to enjoy a fulfilling, meaningful life. And with all of the great people who’ve lived before us — geniuses, philosophers, you name it — you’d think that humankind would’ve collected some powerful words of wisdom.     1    

Jobs change, people drift, and your external world will continue to shift. But there’s one constant—you. When bad things happen to you, remind yourself that you’re your own powerful supporter in your life’s fight.     2    

It’s a tough pill to swallow — but the people you love aren’t perfect. There’s no single person, job, city, or passion that can make or break your happiness.     3     You are the only person you can truly rely on.

    4     The more that you try to change them, the more you might find that they pull away from you. It’s not about who’s right or wrong, but rather, the fact that we’re all on our own journeys. You can’t make someone more organized, more attentive, or more open without their active participation.

Life is about living. If something excites you, it’s a gift. It’s a superpower. Whether it be your work, art, or people, make sure you follow through on things that leave you feeling empowered, inspired, and alive. So many people define their life by results and titles, but it might actually make more sense to chase experiences. If general, if you follow your passions in life, you’ll be rewarded.

9 . Before we work on the book The 7 Habits of Highly Effective People, I would like to give two suggestions that will greatly add the value you will receive from this material (阅读材料).

First, I would recommend that you do not see this material as a book, in the sense that it is something just read once and put on a shelf.

You may choose to read it through once for a sense of the whole, but the material is designed to be a companion in the continual process of change and growth. As you progress to deeper levels of understanding and practice, you are supposed to go back time and again to the principles contained in each habit and work to expand your knowledge, skill, and desire.

Second, I would suggest that you change from the role of learner to that of a teacher while reading this material. Take an inside-out approach and read with the purpose in mind of sharing or discussing what you learn with someone else within 48 hours after you learn it. Read as though you are going to teach it to others, while it is still fresh, and notice the difference in your mental and emotional process.

I am sure if you approach the material in this way, you will not only better remember what you read, but your perspective will be expanded, your understanding deepened, and your motivation to apply the material increased.

In addition, as you openly, honestly share what you are learning with others, you will be surprised to find that negative labels (负面标签) or perceptions others may have had of you tend to disappear. Those you teach will see you as a changing, growing person and will be more likely to be helpful and supportive as you work, perhaps together to integrate the seven habits into your lives.

10 . If your child is applying to private school for middle school or high school, he can expect to have an interview with a member of the admissions (招生) team. There are some common questions that many students applying to private school can expect to experience.     1    

Students should think through their views and speak knowledgeably about the events.     2     Therefore, it’s beneficial for them to start following current events before entering a private school.

It’s better if the student has visited classes at the school or spoken to teachers so that she can speak in a firsthand, vivid way about why she wants to attend the school. Clichéd (陈词滥调的) answers such as, “    3    ” or answers like, “My dad said I would get into a really good college if I go here” don’t hold much water with admissions committees.

Students should be prepared to speak about their area of interest, whether it’s music, drama, or sports.     5     Private schools tend to encourage students to try new things, and sharing with the admission officer a desire to try a new sport or get involved with art is a great way to show a desire to grow and expand.