1 . Confidence helps us take risks and push ourselves to excellence.It can also inspire more trust in other people and open doors that would remain closed otherwise.Here are a few ideas on how to build up your confidence.

Forgive yourself for your mistakes.

Try to remember that you’re only human.     1    . Try to forgive yourself for things you did in the past so you can move on. If you’re having trouble forgiving yourself for something, try asking if you’d forgive a friend for the same mistake.     2    .

Make a list of your positive qualities.

It might seem silly, but sit down and write out a list.Start with five things that you like about yourself and try to add something to the list every day. For example, you could write, “I’m kind, I’m loving, I’m passionate about art, I’m creative, and I’m a good friend.”     3    , try asking your loved ones what they like about you to get you started.

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Negative people tend to lower your confidence. Instead, spend time with friends and family members who inspire you and push you to be your best self. You’ll know someone is good to be around if you feel excited and happy to hang out with them.

Learn a new skill.

    5    . If you’ve never tried playing chess before, play a few online games to get the hang of it. If you aren’t the best cook, try making a dish you’ve never had. By doing so, you can improve your confidence slowly and steadily.

2 . Today, most researchers describe sleep as occurring in two main phases: rapid-eye movement (REM) sleep and non-REM sleep. Non-REM sleep comprises three stages, known as N 1, N 2 and N 3, which are characterized by specific brainwave patterns that reflect neural (神经的) activity.     1     , and people who sleep well typically experience four to six cycles every night.

    2    , their brain shows a mixture of high frequencies in which a lot of neurons (神经元) are firing, but not in a completely consistent way. Then, as the person starts to go into a light sleep, or the N l stage, those frequencies slow down into a pattern called theta waves. This stage typically lasts for one to ten minutes.

During the second phase of sleep, N 2, body temperatures drop, heart rates and breathing slow down and muscles relax. Brainwave frequencies now keep changing between slower wave sand short bursts of neural activity.     3    , but gets progressively longer in later cycles, ultimately comprising about half of a person's sleep time each night.

Slow-wave sleep occurs in the N 3 stage, which is characterized by slow, high waves called delta waves. This 20-40-minute phase makes up about one-quarter of a person's sleep time. Some evidence suggests that slow-wave sleep plays a crucial part in restoring energy levels, repairing and growing tissues, clearing waste and boosting the immune (免疫) system.     4    .

Neural activity picks up when the body enters REM sleep, which is when dreaming occurs. In this phase, which comprises one-quarter of sleep time each night, the brainwaves follow a beta-wave pattern. As the night progresses, the periods of slow-wave sleep shorten and REM sleep increases.     5    , such as emotional regulation, memory and creative problem-solving.

3 . How to Disagree Agreeably

Disagreeing can’t be avoided in our life. However, how things are handled, how you voice the disagreement and how the other party hears it, all make a difference.     1     .

● Pick your moments

    2     . To ensure your ideas are heard, choose the proper time to argue about things which you believe are meaningful and important. When the other party is in a state of pleasure,

●     3    

The starting point is to understand the other person’s point ahead of them understanding yours. For instance, active listening is one of the most important skills. It makes the speaker feel respected and valued. The key to listening properly is asking questions.     4     and then know better how to proceed.

● Maintain emotional balance

When talking about topics that are important to you, it’s natural to feel strongly about them. However, when discussing your viewpoint, it is important to keep control over your emotions.     5     The more emotional you become, the less likely someone is to listen to what you are saying.

4 . At some point in most people’s fitness journeys, they hit a plateau(停滞期) — it seems difficult to move forward.     1    . In fact, the key to progress in your works is more likely doing less. Below, I’ve outlined some strategies to help you jump-start your progress in working out.

Put recovery first

Overtraining makes it difficult for you to make progress because you are continually breaking down muscle (肌肉) without allowing time to recover and rebuild. Although quality sleep contributes much to recovery, it isn’t the only factor.     2    . They help your muscle recover on time. When you’re finished, drink water and cool down. Finally, give your body the energy it needs to rebuild with a balanced diet.

Mix up your training

One of the most common reasons for hitting a plateau is sticking with the same workout for too long. Your body naturally adapts to repetitive movements, leading to few returns.     3    . Cross-training involves a variety of activities and exercises intended for different muscle groups. It’s like giving your body a wake-up call, leading it to progress.

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When you’ve exercised for some time, it can be easy to lose sight of how far you’ve come. Monitoring your exercise activity with a smartphone app or a fitness journal can help you recognize markers of your progress. Tracking a variety of measurable markers, such as weights lifted and distances you walked, will enable you to focus on the smaller yet significant goals that make progress more visible.

Remember, hitting a fitness plateau doesn’t mean you aren’t doing enough; it’s a natural part of the journey.     5    .

5 . What to Say to Someone Who Is Hard on Their Body

What should you say or do when your friends start criticizing how they look? How can you effectively respond to your friends who are always too hard on their body? The following tips may save you from embarrassment.

Don’t reject their complaints

When you hear your friends criticizing themselves, your immediate response may be to tell them they’re wrong.     1    . Actually it could easily seem like you’re ignoring their concerns, which could do more harm than good.

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While praises about their external beauty are great, insincere ones are generally easy to see through. So don’t overstate it by telling your friends they’re the most beautiful person on the planet.     3    . If admiration about physical appearance comes too often, they’ll strengthen the belief that appearance matters hugely.

Acknowledge their talents

Trying to help your friends focus attention on things they love about their appearance is a worthy goal. But even better is helping them see how great they are outside of how they look. For example, express your appreciation for their athletic ability, incredible cooking skills and so on.     4    .

Help them rediscover what their body can do

Try to help your friends reconnect with how awesome their body is for what it can do. What should you do?     5    . Stick with an option like yoga or Pilates that requires developing a more sensitive awareness. This could help your friends realize there’s more to their body than just the way it looks.

6 . Problem-solving skills are increasingly valuable in the workplace and could help you achieve more in your personal life too. Mastering these skills involves adopting effective approaches that enhance your ability to face challenges and find solutions.     1    

Develop analytical thinking

Analytical thinking is a very important skill. It breaks down big issues into smaller, more manageable components.     2    Begin by clearly defining (定义) the problem at hand, finding out its key components and recognizing the interconnections between them. In the end, individuals can tum challenging problems into manageable insights.

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Clear and simple communication is the key to effective problem-solving. Effective communication begins with clearly defining the problem statement. This involves choosing the right words, structuring information, and being mindful of the audience to ensure that your message is broad. Also, active listening is the skill of receiving information with focus. It involves not just hearing words but understanding the differences, emotions and ultimate messages.

Promote cooperation.

Effective problem solving often develops rapidly in a cooperative environment, where diverse opinions fuel innovation.     4    By acknowledging and valuing the differences, the team can create a cooperative environment. The whole s truly greater than the sum of its parts. Also, the atmosphere is powerful to effective problem-solving.

Stay informed.

    5    Staying informed about current events and relevant information equips individuals with a broader understanding of potential challenges. It requires a sharp eye for credible sources of information. And staying informed involves continuous learning and a devotion to keeping up with developments in your field.

7 . If you are visiting Austria then you must certainly not miss out on some of the unique Austria things to do.     1    

Climbing the mountain of Grossglockner

This is one of the high-altitude peaks (山峰) in Austria that has some unique features.     2     It is very nice for the hiking lovers and also many of the new tourists can travel here. There is very lesser difficulty in traveling the Grossglockner peak and any of the non-professional climbers can also hike here. As you move more upward on this mountain and get the view of the amazing region from the top.

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Vienna is one of the very historic places here which is visited by a large number of visitors every year. There are a lot of music venues, museums, fantastic events, and places with amazing architecture. The cafes and restaurants can simply make you feel very nice here. The food here can simply give you some of the fantastic tastes of the local food which you can enjoy. The markets here are full of some beautiful souvenirs.     4    

Enjoying the cultural events of Salzburg

Salzburg is a place of a variety of cultural events that are filled with many of the historic glories. These events are visited by the local as well as foreign tourists. In Salzburg, you can even find many of the places which are filled with historic architecture.     5     This place is also well-known as Wolfgang Amadeus Mozart birthplace. The historic monuments (纪念馆) and the places of film shooting are awesome here and exploring these places is one of the things to do in Salzburg Austria.

8 . Over the past year, just about every major streaming service has raised its subscription (订阅) fees. At the same time, there are more membership deals, ad-supported subscriptions and streaming services overall.     1     Don’t worry. We’re here to help you.

First, you should decide what kind of viewer you are by creating a TV diary.     2     Such diaries can surprise you, offering insights that reveal where you direct most of your attention as a viewer, while suggesting good possibilities for compromise and deals.

If the fees from all your subscriptions come from the same credit card or bank account, you can more easily track spending and end payments quickly. Also, online resources can help track regular subscription payments.     3    

Check your streaming services occasionally. Frequently call up each streaming service you access, and look up your account information.     4     Subscription levels are changed more often, and you may discover a better deal has emerged or the price has increased.

    5     With rising streaming prices and changing content, smart consumers are more willing to adjust the service. Particularly because some streamers offer free trials, there are lots of opportunities to try new services, and a surprising number of free TV channels await discovery.

9 . Living in a city, you often see a group of runners emerge around a corner. They laugh and chat together as their running shoes rhythmically touch the pavement.     1    . Joining such a group club is great for runners. Here are some reasons to inspire you to become a member of it.

Get more motivation

When you run alone, it is harder to get out of the door and onto the pavement. There is often a convincing inner voice that whispers to you to simply stay at home!     2    . Your running friends will be looking forward to seeing you and will miss you if you do not show up.

Become a better runner

    3    . Most clubs have coaches or trainers. Trainers can assist you in setting a pace and establishing realistic and achievable goals, and train you to be the best runner you can be. A coach will develop variety in running routes and content, making the whole workout so enjoyable that you may perform better without even realizing how much distance you covered.

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When you are part of a club, you can make friends with those sharing the same passion. According to a fitness magazine, runners are known to be a friendly bunch! This offers a sense of belonging, and after a while, these new partners feel like a warm family and can become lifelong friends.

Feel safe

Most runners choose to run in fall or winter and this may mean going out on a dark evening. When running alone, it is harder to see the road and you may easily trip or fall due to the darkness. When in a group, you will be reminded of possible dangers and if there is an accident, people are there to help you.     5    .

10 . In today’s digital world, chances are that your online activities and digital consumption take up a large part of your day and perhaps your life. It’s true that there’re many benefits to the digital world.     1     For example, it can be challenging for your mood and boost feelings of anxiety, fear and depression. Although a person might be consuming positive digital content, they could be overdoing the amount of screen time. The amount of screen time you have can affect the quality of your sleep. It can even affect your brain, eyes, mental health and general health, according to Ohio State Health &Discovery.     2    

For example, it’s a good idea to establish a boundary with your digital devices and online platforms. Social media and other online entertainment platforms can be very entertaining.     3     To avoid this, you can set times and download apps that help you track your digital use and prevent you spending more time on your devices than you want.

You can also create a digital curfew (宵禁) for yourself.     4     Experiencing device-free meal time can be extremely rewarding and healthy for the entire family.

    5     This is true in the real world as well as in the digital world. Choose to spend your online time in places that make you feel good, like Goodnet, and carry out mindful consumption strategies. Prioritizing your physical and mental health is important, and you deserve to lead an enjoyable quality life.