1 . It’s no secret that the Internet is home to some people with bad purposes. But staying safe online doesn’t require you to turn your Internet off.     1    .

Use safe public Wi-Fi networks

There are fake（冒充的）Wi-Fi hotspots to attract web surfers in. Once someone connects to such a Wi-Fi, the hacker（黑客）can see basically everything they do online. You should never use an unsafe public Wi-Fi network.     2    . And if you do use one, avoid entering any of your accounts online.

Only enter sites that start with https://

Need to see your checking account balance? If you’re about to enter an site, make sure the address starts with https: //and not http: //.     3    . And it means the site is encrypting（加密）your data. You may also see a lock symbol next to the site address.

Turn your Bluetooth off

A team of researchers have found that some people are able to take advantage of the weakness in a Bluetooth connection, and then listen to and change the content of nearby Bluetooth communications.     4    , if you’re not paired to your phone and actively using it. You might even save some of your phone’s battery（电池）by doing that.

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Most computers remind users to copy and store their data, and it’s worthwhile taking the time to do it once in a while. Reserving data can be a lifesaver if your computer breaks down. You can bring your computer back to its normal use with the stored data.

2 . Spring marathons are approaching, and we’re here to help you prepare for the starting line.     1    .

What training plan should I use?

    2    . Some people respond well to logging high mileage six days a week, while others prefer lower-intensity plans that allow for more cross-training and fewer running days. The best marathon training plan is the one that suits your needs and preferences.

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The duration of your marathon training plan depends on your experience level, current fitness, and the expert or authority you’re following. Typically, marathon training lasts 12 to 20 weeks, with most plans falling within the 16-to 20-week range.

What if I miss training time?

It’s important to stick to your training plan in order to run your best race. However, no one’s training is perfect. Don’t worry if you miss some runs due to life events or unexpected circumstances.     4    .

What if my training feels too difficult?

Marathon training is no easy task. At times, this can feel overbearing and difficult. You should be uncomfortable to some degree, which is normal when growing in anything.     5    . If it does, consider adjusting your plan or seeking advice from experienced runners or coaches.

Finally, don’t forget about fueling during training and racing, as well as what to wear on race day. With the right training plan, preparation, and attention to these details, you’ll be well-equipped to run your best race yet — whether it’s your first or 50th!

3 . What’s in a Game?

Picture you and your friends sitting around one Saturday, bored. You’ve read every book, watched every movie and played every game. There is absolutely nothing left to do.     1    ? Here are some guidelines to help you invent a new game that’s both playable and fun.

The Ohjective

The first thing you’ll need to design a great game is an objective or goal for players to work toward.     2    . For example, Hockey games and Risk, a kind of card game, have one thing in common — when one player or team reaches the final objective, they win.

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Next, you’ll need rules to let your players know what they can and can’t do. It might seem like a game with no rules would be more fun. You can do anything you want! Unfortunately, this often results in confused players arguing about how the game should be played. Rules set limits and define what the game is — and what it isn’t. Players need to know what they can and can’t do, and what will happen when they do different things.

Meaningful Choices

While you are creating your rules, think about the choices players will make and what effects those choices will have.     4    . If the same thing happens no matter what choice the player makes, they’ll wonder why they have to choose.

Don’t Forget to Playtest!

Any game you see in stores has gone through many rounds of testing and revision. Rules that seem clear to you might be confusing for others. Situations might come up that you didn’t expect.     5    .

4 . How to Survive Overthinking

●Focus on the big picture.

    1     While you might be able to learn something new by giving these things some quick consideration, it’s better to step back and look at the whole picture. If you’re crushing on (迷恋) someone, for example, you might think about their every comment or facial expression after you see them- but examining every interaction for telling details can keep you from seeing what’s really going on.

●Distract (分心) yourself when you’re overthinking.

Do something that you find fun and engaging. When your thoughts are running away from you, sometimes you just need to do something else for a while.     2     Some people enjoy coloring or doing puzzles, while others may enjoy going for a walk.

●Get your thoughts down on paper.

Try spending 10 minutes a day writing down your thoughts.     3     When you write, it helps you organize your thoughts, so they don’t feel so confused and overwhelming (压垮的) in your mind.

Writing can also help you get to the root of what’s going on.

●Talk out your thoughts with a friend.

Saying your thoughts out loud can help you process them. If you just can’t seem to move past your thoughts, try opening up to someone you really trust, like a close family member or a friend. Tell them what you’re dealing with and why you think you keep coming back to these thoughts.     4     They might just have some good advice that might put your mind at ease.

●Try to see problems as challenges.

Look for solutions instead of just replaying the obstacle. If you notice that you’re just thinking about every little detail of a decision you’re facing, try to reframe your thoughts. Focus on how you can solve the problem, or what you can learn from it.     5    

5 . Now we are living in a world where digital distractions (干扰) seem everywhere. Finding inventive ways to arrest your children’s attention without relying on screens is a parenting challenge.     1     Trying the following tips can help you keep your children away from the digital world and immerse(沉浸在)them in a world of creative exploration and meaningful connections.

    2     Your backyard can be transformed into a magical place where they can discover hidden treasures, observe insects and create nature-inspired art. Organise a treasure hunt with themed clues, stimulating their curiosity and turning the backyard into a canvas (画布) for their imaginative adventures.

Turn your kitchen into a busy cooking laboratory.     3     Involve them in age-appropriate cooking or baking activities, developing a love for experimenting with ingredients and learning valuable cooking skills. From decorating cookies to preparing simple, kid-friendly meals, the kitchen becomes a space for creativity and shared family experiences.

Transform a comfortable corner of your home into a storytelling place. You children will immerse themselves in the world of books by creating a collection of their favourites.     4     This not only cultivates (培养) a love for literature but also enhances their communication skills and imagination.

Revive the joy of traditional board games and card games during family game nights. You can transform your living room into a place of laughter and friendly competition. Games can vary from classics like Monopoly and Scrabble to modern strategy games.     5    

6 . The holidays can be a difficult time to stay on track with your fitness goals.     1    . Even the most disciplined people can find it difficult to stick to their fitness routines during the holiday season. Here are some expert-recommended tips that can help you stay on track.

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Planning is the best way to make sure you don’t lose track of your goals. Plan your workouts for the week and mark them in your schedule to assure they are a part of your day.

Exercise early.

    3    . Make sure workouts are in the morning and you’ll set yourself up for a productive day. Then you can enjoy holiday activities and time with family without worrying about when you’ll have time to exercise.

Keep moving.

Research shows that getting up for just five minutes every 30 to 60 minutes and performing light activities reduces the risk of heart disease risk factors. Small efforts to get moving can help your overall health during the holidays. In addition to staying active, try to avoid sitting for long periods of time, such as when watching football games or eating.     4    .

Think out of the box.

The holidays are busy, but do your best to avoid the “all or nothing” mentality when it comes to physical activity.     5     — like taking a family walk around the neighborhood before opening Christmas presents.

8 . Comparing ourselves to those around us is something that we have all done multiple times in our lives. And in truth, simply making a comparison between education and observation is not a negative thing at all.     1     It will help us to evaluate our successes and accomplishments alongside those of our peers.

But too often comparison is followed by judgment. And this type of judgment, if we are not careful, can lead to thoughts and feelings of insecurity, embarrassment, low self-worth, and even depression.     2     If we judge others to be inferior to ourselves, then feelings of superiority, pride, and disdain (鄙视) for those who appear to have achieved less than we have may follow.

    3     By learning to instead compare ourselves to ourselves. Instead of asking “How am I better or worse than she is?”, we should ask, “How am I better or worse than I was three years, six months or even two weeks ago?”

We should use this opportunity to measure how much we have grown, how much we have achieved, and how much closer we are to reaching our goals. We should set a baseline by making a thoughtful and thorough evaluation of our current situation. There is no accurate way to measure progress without an effective starting point.     4    

A great way to do this is by developing this act of self-comparison into a regular practice. We should set aside time on a periodic basis to count our achievements.     5     We should count not only all the great and wonderful things we have done, but also the challenges and obstacles we have encountered. Not every experience will be a pleasant one, but every experience will be an opportunity for growth and development.

By focusing on ourselves, we will not only learn gratitude and appreciation for what we have and who we are, but, most importantly, we will love ourselves more and become happier in the process.

10 . Getting into an air-conditioned space during extreme heat is the best way of protecting yourself against heat-related illness, Dr. Pryor says. But there are a few additional things you can do to serve the purpose.

Focus on hydrating(补水), even before you go outside

“    1    ,” Dr. Pryor says. And if you know you’ll be out in the heat for a while, here commends having a food or drink that contains electrolytes(电解质) — say, a salty snack or sports drink—before you head outdoors, since you’ll lose a lot of them in your sweat. Both water and electrolytes will keep you hydrated.

Go for lightweight, light-colored, and loose-fitting clothes, like a cotton shirt. Heavy, form-fitting clothing obviously won’t feel great when your skin badly needs to breathe. Meanwhile, dark-colored clothes take in the sun’s heat and make you feel hotter.

Rethink your dinner menu

Cooking meals will give off a lot of heat and can make your space even steamier.     3     .

Cut down on exercise needing great energy

“    4    ,” Dr. Pryor says. So if you typically run three miles, you might instead run one or two during a cooler time of the day, have water with you, and take breaks to check in on how your body feels.

Take a cool shower

This kind of shower has an air conditioning effect, Dr. Pryor explains.     5     . This is also an important tip to keep in mind if someone near you is dealing with a heat stroke (中暑) situation, which is the most serious heat-related illness.