1 . Five Tips to Boost Your Self-Confidence

The following tips might help boost your self-confidence so you can feel more comfortable with whom you are.

    1     Sometimes people’s criticism can be severe, but our criticism of ourselves is likely the hardest. We all know that no one is perfect, yet most people tend to expect more from themselves than is realistic. To stop this habit, it may help to write down all your strengths and remind yourself of them each time you begin to criticize yourself.

Think about what makes you feel attractive. Make a list of things that make you attractive. You might begin with qualities that make you a good friend, parent, or co-worker.     2    

Set goals for yourself.     3     You don’t have to set large goals; you might begin with small goals that you can easily achieve. It may be helpful to keep a list of the accomplishments (成绩，成就) that have made you feel proud. You can use this list as a motivation to get you to achieve your bigger goals.

Be grateful and helpful. Doing good things for others can make us feel good about ourselves. The smallest gestures, like smiling or holding the door for someone, can make a big difference to someone.     4     Being able to make a positive difference for someone may make you feel good and improve your self-image.

Do something brave once a week. It can be frightening to put ourselves out there, but sometimes the risk can be worth the reward.     5     You can simply do something to step out of your comfort zone. Perhaps you might talk to that person you’re interested in.

2 . What is moderation (适度)? Basically, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not too full.     1     But it doesn't mean saying goodbye to the foods you love.

Take your time. It's important to slow down and think about food as something nutritious rather than just something to eat in between meetings.     2     It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly and stop eating before you feel full.

Eat with others whenever possible. Eating alone, “specially in front of the TV or computer, often leads to mindless overeating. And be careful about the foods you keep at hand. It's more challenging to eat in moderation if you have unhealthy snacks at the ready, like cookies.     3    

Control emotional (情绪的) eating.     4     Many of us also turn to food to deal with unpleasant emotions such as sadness, loneliness, or boredom. But by learning healthier ways to manage emotions, you can regain control over the food you eat and your feelings.

    5     A healthy breakfast can start your metabolism (新陈代谢), while eating small, healthy meals keeps your energy up all day. Avoid eating late at night. Try to eat dinner earlier and fast for 14 — 16 hours until breakfast the next morning. Studies suggest that eating only when you're most active and giving your digestive system a long break each day may help to regulate weight.

3 . Overtourism Is For Real: How Can You Help?

Travel promotes understanding, expands our minds, makes us better people, and boosts local economies and communities, but the rapid growth of travel has led to overtourism in certain regions and destinations.     1     Certainly not. The loss of what travel offers would be unacceptable in today’s world. Here are some tips on making wise decisions to minimize pressure on the places we visit and improve our experience.

●Choose mindfully. Overvisited destinations are that way for a reason: they’re special. With so many online posts featuring the same places, it’s easy to feel like you’re missing out. Go somewhere only when the landscape, culture or food deeply draws you.     2    

●Get creative. The best way to ease pressure on over-touristed destinations is to go somewhere else. Though overtourism is described as a problem affecting the entire world, it’s actually concentrated to a small number of extremely popular spots. That means you have tons of less-visited options to choose from.     3     Why not try a regional alternative or check out a popular destination’s lesser-known sights?

●    4     Minimize impact and maximize experience by skipping major holidays or rush hour. You’ll compete with fewer tourists, save money, experience a different side of a popular place, and boost the economy when tourism is traditionally slower.

Visiting a place that others call home is a privilege (荣幸). Do your part to preserve what makes a destination special in the first place.     5     You may be amazed how much closer you’ll feel to the people there.

4 . Not all great writers are great spellers. If you want to be published, it's vital to submit a perfect, professionally presented manuscript (原稿).     1     No editor is likely to tolerate a writer who does not take the trouble to spell words correctly.

I keep two reference books close-by on my desk: dictionary and thesaurus (同义词词典). I don't trust my laptop's spellchecker.     2     Of course, these days there are plenty of online dictionaries and thesauruses, but I'm old-fashioned enough to prefer a hard cover and pages I can leaf through with my fingers. I use the Concise Oxford Dictionary and the Collins Thesaurus.

    3     It should give you a precise definition of each word, thus differentiating it from other words whose meanings are similar, but not identical. It will also usually show how the word is pronounced.

In addition, I have an old two-volume copy of the Shorter Oxford Dictionary, picked up a few years ago in a bookshop sale for just 99 pence. Of course, with its 2,672 pages, it's not exactly short. It contains around 163,000 words, plus word combinations and idiomatic phrases.     4     However, if I need to check the origin of a word or to look up examples of its usage, there's nothing better.

For well over a hundred years the most influential English dictionary was Samuel Johnson's Dictionary of the English Language published in 1755. "To make dictionaries is dull (乏味) work," wrote Johnson, illustrating one definition of "dull".     5     A few minutes spent casting your eye over a page or two can be a rewarding experience.

8 . Behavioral scientists have found that good listening is one of the most important things we can do to improve our relationships.     1     At its core, listening in a one-on-one conversation is about taking an interest in another person and making him/her feel understood.    2     But some recurring (重复出现) features include attentiveness, conveying understanding, and showing a positive intention towards the speaker.

In addition to actively attending to a speaker’s words, good listeners also use questions and body language that indicate their understanding and their desire to understand. This might feel awkward at first, and what’s most effective might depend on your relationship with the speaker.    3     Another great way to show your understanding is by summarizing what you just heard and asking if you have missed anything. Summaries like this show the speaker that you’re truly trying to understand him/her rather than just waiting for your turn to talk. But while a good conversation requires back and forth, planning out your response while the speaker is talking is a common way to miss what’s being said.    4     This might feel embarrassing, but asking for clarification actually shows that you’re committed to understanding.

    5     It’s okay to ask for a moment to formulate your response and taking a beat to think can help speakers reflect on their speech as well.

These might seem like small changes, but together they make a big difference. And when people feel heard, they report more satisfaction, trust, and connection in their relationships.

10 . Helena Blumen, a cognitive (认知的) scientist, says the complicated mental multi-tasking that dancing requires engages various parts of the brain at the same time, leading to the strengthening of neural (神经系统的) connections across different regions.     1    . “It’s socially, cognitively and physically demanding,” she says.

Anyone who’s ever felt the irresistible urge to dance to a favorite song knows that combining music and movement can lift your mood and melt away stress. But there’s a lot more happening in your brain when you’re trying to follow even the easiest choreography (编舞).     2    . Tasks like getting around the kitchen or walking to the bus stop can become more attainable if regarded as choreography.

To learn how the mechanisms of dancing work in the brain, researchers conducted MRI scans on older adults who engaged in either dance or a traditional exercise program over six months.     3    , the dancers grew more white and gray matter in the parts of the brain responsible for cognitive processes.

The researchers assume that these brain changes contribute to more neuroplasticity, the brain’s ability to form new connections and pathways.     4    . Brain plasticity is similar to the city’s ability to build new roads, repair old ones or even change the direction of traffic based on how often the routes are used and what the city needs.

    5    . A Finnish study of people with severe brain injuries showed that dance-based recovery might improve mobility, cognition and overall well-being. Additionally, research shows that dancing can reduce the risk of brain-related diseases such as dementia (痴呆).