1 . Internet addiction is on the rise. With more people in front of phone s than ever before, being glued to your digital devices (数字设备) is not something new. Here are some tips to help you break Internet addiction and live a healthier life.

Master time management

You can stop Internet addiction by focusing on a time management plan. Your phone will tell you how many hours you spend on it per day. You can test yourself to reduce your time on the Internet by checking whether you reduce your time spent on devices.     1    , you can focus more on being productive when have a time management plan.

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If you want to stop your Internet addiction, spend some time in the open air.     3    . You can try outdoor activities like skiing with friends when it’s cold. Or you can enjoy hot mountain springs if you prefer the heat.

Write in a diary

Have a diary that you pour your heart into. This can be a great way to keep you away from the Internet.    4    , you can stop your Internet addiction. Having an offline and locked document that you type into to share your inner thoughts can be helpful.

Change your nightly routine

    5    , such as checking social media or shopping online, can keep us on a high level of excitement. And we will wake up and feel groggy (昏昏沉沉的) in the next morning. At night, after you brush your teeth, spend some time in bed reading a book. This will help you softly fall to sleep and relax.

2 . The Touching China awards honor ordinary people who do extraordinary (不一般的) things at work or in their daily lives. Now meet some of them who ever touched China.

Wang Feng

Wang Feng rushed into a fire three times to save more than 20 people, and 98% area of his body had serious burns. He then was sent to a hospital for full treatment. But due to multiple organ failure, Wang finally died on October 1st in Beijing. Undoubtedly, Wang is a hero who is brave and will be remembered forever.

Zhang Chao

Zhang Chao served as a pilot in the aircraft unit of the People's Liberation Army (PLA)Navy (中国人民解放军海军). In order to help the PLA Navy’s carrier aircraft test, he took the risk of his own life to avoid the carrier aircraft crash. Unluckily, he died in that training exercise at the age of 29. It is important to remember that every soldier’s death is in exchange for more peace and happiness for the country.

Zhi Yueying

In 1980, Zhi Yueying, the 19-year-old from Nanchang, became a teacher in a rural (乡村的) school despite the disagreement from her family in Fengxin, Jiangxi. She firmly believes what education means to children. She once said that there is hope in perseverance (毅力), and that perseverance made her continue her teaching in the rural school for over 40 years.

Guo Xiaoping

Guo Xiaoping established the Linfen Red Ribbon School, which specializes in children with HIV/AIDS to let them receive treatment and education. Guo Xiaoping is a great teacher with a big heart, who chose to hold an umbrella over these children with love and dedication to protect them from the wind and rain for over 12 years.

3 . Dropping off my three-year-old boy at preschool, I came across Jessica, a fellow mom in pain about the upcoming Valentine’s Day party craft. Despite my exhaustion (筋疲力尽), I offered to deal with it for her. Later that night, my husband Eric found me cutting out construction paper hearts for Jessica’s project, in addition to the one I’d already prepared for our son’s party. Observing my stress, he questioned why I always put myself in such situations. It was a moment of reflection on my tendency to overpromise and please others, even at the cost of my own well-being.

I often did things I didn’t want to do because I was afraid of disappointing someone. It didn’t take long on the Internet to discover that I’m a people pleaser, eager to earn the acceptance of others. Eric was right. I couldn’t go on like this. So I spoke with two experts to find out how to balance a healthier relationship with helping others.

I told psychotherapist Kate Crocco, author of Drawing the Line: How to Achieve More Peace and Less Burnout in Your Life, about offering to do Jessica's craft. “People pleasers sometimes think that if they don’t bend over backward for others, the other person won’t survive. We need to believe that our friends and family can figure out things for themselves,” she says.

Karen Ehman, author of When Making Others Happy Is Making You Miserable: How to Break the Pattern of People Pleasing and Confidently Live Your Life, says, “People pleasers are often passive about how they spend their time. They can be easily swayed and fill their time with someone else’s plans and then become overwhelmed (被压垮的).”

I wondered if I could learn to say no without feeling guilty (内疚的). Recently hosting the family Easter celebration posed a significant task for my husband, one of eight children, and I needed to help. Meanwhile, the community leader requested my assistance in teaching the kindergarten class on Easter Sunday. Politely, I turned down. The community leader expressed understanding and mentioned seeking other volunteers. While it wasn’t a completely guilt-free refusal, it marked a long-awaited step in the right direction.

4 . The feeling of envy (忌妒) strikes at many moments these days: When a friend buys a house, or when a neighbor shares good news about their successful side project while you’re caught by sky-high debts, and when a co-worker gets a new job while your career has no progress.

“It’s normal to feel envious. After all, envy is a universal emotion, and we don't have to feel ashamed by it,” psychologists (心理学家) say. In fact, psychologists suggest trying a powerful method and analyzing our envy to get clues about what we really want out of life. Doing so can help us figure out next steps in our careers and personal lives.

“Two distinct types of envy exist. Malicious (怀有恶意的) envy arrives with anger, annoyance and a sense of wanting to take an advantage away from another person,” says Jan Crusius, psychologist and professor of motivation and emotion at University of Greifswald in Germany. Benign (良性的) envy, on the other hand, is when you wish you were in someone else’s position but don’t feel like tearing them down. That envy can inspire self-reflection and the motivation to set new goals. Research from Crusius has shown that marathon runners who were to experience benign envy also set higher goals for themselves, and tended to run faster in their races.

Rather than bottle up envy when it occurs, start by asking who inspires a mix of admiration and envy in your life. If they’ve achieved a particular milestone, investigate why you’re drawn to that achievement. The answer may point you on a more fulfilling path. Changing your thoughts helps you view someone as a model to catch up rather than an opponent (对手) to defeat, and helps you focus on what you can control.

5 . The fast development of AI-generated content (AIGC), especially AI translation, is accelerating (加快) the speed at which China's online novels are being introduced to the world, while global online writers tend to flood to a common platform to expand the world's online novel market, according to the 2023 China Online Literature Exporting Overseas Trend Report.

"Online literature not only brings Chinese culture and works to the world, but also witnesses the global development of this Chinese model," said the president of a publisher.

"After going through publishing authorization (授权), overseas translation and exporting models overseas, China's online literature has reached a new stage of global IP co-creation as writers from different countries and regions work together to develop online literature IP, which has led to a new wave of globalization in online literature," he added.

"As of October 2023, an overseas website owned by the publisher, had launched about 3,600 translated works of Chinese online literature," said the report. The platform has been visited by more than 220 million users, who spend more than 1.5 hours daily on reading. More than 150,000 comments are usually made in a single day, including exchanges about works and discussions about the cities, food and culture from various countries.

With the help of AI, the translation efficiency (效率) of online novels has increased by nearly 100 times, and the cost has been reduced by more than 90 percent. "Due to these advantages, the platform WebNovel will introduce AI translation for English, Spanish, French, Japanese and other languages, to help good Chinese and foreign stories to reach a wider international audience," said Yang Chen, editor-in-chief of the publisher.

Chinese online literature has been exported overseas for more than 20 years. It has shared with the world not only excellent cultural works, but also a set of creative mechanisms (机制) and industrial models based on the digital age. As such, global industrial integration has become a significant trend in the development of online literature.

7 . International ShakeOut Day This Year

This year’s International ShakeOut Day is October 17, when millions of people worldwide will take part in earthquake drills (演习) at work, school, or home! It is a great way for your family or organization to become better prepared to survive and recover quickly from big earthquakes.

At 10:17 am (local time) on 10/17, you can join millions of people across the world in practicing earthquake safety. While we encourage everyone to take part, you can sign up for your ShakeOut drill for any day of the year, and drill at a time of your choice. You can also include people in different locations through videos.

· Most participants (参与者) are in one of the official ShakeOut Regions listed below the page (with current sign-up totals). People and organizations in other countries can also sign up.

· All regions take part in it on October 17, 2024, unless specified.

ShakeOut began in California and has also been organized in many other states and countries. Official ShakeOut Regions require special local or regional cooperation, typically by an emergency (紧急情况) management agency or a union of many organizations. If you are interested in establishing ShakeOut for your region, please contact us at https://www.shakeout.org. If your state, province, or country is not yet taking part, you can sign up for yourself or your organization as part of the global participation total.

8 . Indoor Games to Play with Family This Winter

Gather round the table with your favorite warm drinks and try some of the following indoor games with your family and friends.

Escape Rooms

Have you ever been to an escape room? Whether you have or you haven’t，the escape room fun is far from being over, with choices to order your own home escape room tools! You can even find some online free escape room choices to try out for hours of thinking and exploring and lots of fun for everyone who takes part.

Balloon Volleyball

This indoor game is great for keeping active while people are stuck indoors, and it is super fun and doesn’t make a mess. All you need to do is blow up a balloon and throw it at each other, making sure it doesn’t hit the floor，just like volleyball. This is another great game for all ages, even babies.

Pictionary

Have you got any promising artists at home? This game is a classic and fun for kids and adults of almost all ages. All you do is make teams and take some paper and pens to write proper words. You can then either use the real Pictionary cards or go the DIY route, creating your own cards. Write your own song or movie titles for great fun!

Indoor Hopscotch

Hopscotch can be made in so many different ways and doesn’t necessarily have to be played with chalk on the sidewalk. Hopscotch made with popsicle(冰棒) sticks is a great indoor kids’ activity, but it can definitely be enjoyed by the whole family. Make squares creatively from all kinds of materials, maybe even with tape on your footcloth.