2 . How to Make Exercise a Habit

The new year is a time when it seems like everyone makes goals to work out and get fit. But by the third week of January, that all seems to go out the window. I’ve seen this happen almost every year: my workout classes are packed with fresh faces.     1     So I will share some tips on how to make exercise a habit, helping you stay healthier in the long run.

Focus on the routine and not the results

These days it feels like everyone is looking for a quick fix or fast results, particularly when it comes to health and fitness.     2     Focus on creating and enjoying the habit. Try scheduling your works alongside one of the other routines you already have in place.

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Everyone seems to want to set big goals of working out 4 times a week with 60-minute sessions. But realistically, if you’re not used to this, it will just be overwhelming and lead you to quit. Given this, doing workouts even as small as5-10 minutes is a good place to start.

Forget the “all or nothing” view

When it comes to exercise, the all or nothing approach does not serve you. Say you plan a workout for today, but say things get crazy at work and you miss your scheduled time. Well that doesn’t mean you’ve failed.     4     Even if you miss your workout, that doesn’t mean you’ve given up. Just remember your results are from your every effort, not matter how small.

Find joy in your workouts

    5     Don’t let yourself be boxed into a certain type of workout just because it’s trendy or everyone is doing them. A workout that suits you will promote your drive and enjoyment.

3 . While it seems like some people are naturally more sociable than others, the fact is that all human beings are social. Armed with some skills, it is possible to train oneself to become more social.     1    .

Be less critical (批判性的).     2    . They avoid social interaction because they are afraid of being judged by others, or judgmental toward others. It is important to accept that everybody, no matter how they may seem on the outside, has both positive and negative qualities. What separates the confident people from the insecure people is the attitude that they have toward themselves and the active focus on living a fulfilling social life.

Don’t over analyze your interactions. It is vital to break the habit of anticipating what social interactions will be like before they happen, and of over analyzing them once they are over. Rather than focusing on what may go wrong, approach every new social interaction with a clean state and a positive attitude.     3    , focus on the positive things rather than the negative ones. Even if it wasn’t the most eventful interaction of your life, try to identify one good experience from each interaction you have, even if it is as simple as having been able to make somebody laugh.

    4    . Interestingly, shy people who feel invisible and unwanted also tend to feel like they are constantly under a spotlight, being watched and criticized by others. This strange paradox (悖论) of shyness is what prevents people from feeling comfortable being themselves in front of others. This doesn’t mean that you should feel like an unimportant person, but rather, that you should acknowledge that you are your own worst critic.     5    .

4 . Have you heard yourself say “it was nothing really” when someone congratulates you on a job well done? Or when you are asked to make a list of what you have achieved, you draw a blank? Maybe you have success amnesia.

Failing to acknowledge your hard work is often a sign of “success amnesia”. People with success amnesia are often successful yet they find it difficult to admit achievements. They are people who others would describe as successful and yet they find it difficult to acknowledge their results.

Success amnesia robs them of the satisfying sense that can help them achieve a goal. And, perhaps more importantly, it robs them of confidence. Confidence does not guarantee success, but it does increases the chances of success. Think of the classic children’s story, The Little Engine That Could. The Little Blue Engine comes to the rescue of a broken-down train, working hard to pull the stranded (搁浅的) goods up and over a mountain. As she moves upwards, she continuously says “I think I can”, and finally she makes it to the mountaintop and begins downwards.

Imagine you will throw a 50th birthday celebration for your partner. If you approach the task with “I think I can” in your mind, then you’re likely to tackle it with energy. You might not have done anything similar before, but you trust yourself to work it out. You hold meetings to gather ideas and work out a plan. Approaching the task with your head full of “I can’t do this”, on the other hand, would likely result in more hesitant steps. It’s difficult to get the work finished when you hold the belief that the task is beyond you.

Confidence fuels success and success fuels confidence. Our achievements provide us with evidence of what we’re capable of, increasing our self-belief and fueling our confidence to do more. Success amnesia reduces confidence. To boost one’s confidence, it is necessary to tackle success amnesia.

5 . HOW TO OVERCOME A CREATIVE BLOCK

I’m sitting at my desk, staring at a blank document, hoping my fingers will start typing and a brilliant story will appear on my screen. Even though I feel fortunate to usually be full of ideas, I still face creative blocks times — when I feel uninspired.

    1    . Different emotions may lead to creative blocks. One is the so-called “inner critic”, a voice we all have within when we are feeling anxious. There’s no room for mistakes when this is in charge, so we end up feeling frozen.     2    . As a way of people-pleasing, and avoiding conflict or a negative reaction from other people, it can produce negative self-talk. If we feel insecure, we may not feel safe to express ourselves through art or craft.

Fortunately, there are steps we can take to breakthrough these blocks.

Working with our inner critic

We work with our inner critic by teaching it more compassionate (有同情心的) ways of speaking to us.     3    . The best way to do this is to imagine whether you would say the same things you say about yourself to a love done. It’s unlikely that you’d say: “You’re not good enough, what a failure!” Then we can think of a kinder response such as: “You’ve learned so much from this, what do you think you’ll do differently next time you have ago?”

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We can try other creative and mindful activities to help reduce anxiety, and boost yourself-esteem (自尊). It could be singing along to your favourite music, doing some weeding, going out for a walk in nature, taking photographs on a lunchtime stroll, or having interesting conversations with friends. Then you’ll feel ready to get your creativity on the go again.

Next time you’re feeling a creative block, remind yourself that it’s OK to just get something written, or painted, or crafted and that you don’t need to share it with anyone. It’s all about making a start.     5    .

6 . Tips for Unplugging (拔掉……的电源插头) for the Holidays

Unplugging for the holidays will give your brain a break and allow yourself to enjoy more pleasures in your life.     1     These tips will help you have a tech-free holiday and enjoy the benefits of unplugging for the holidays.

    2     It’s a lot easier to stay away from your smartphone if everyone else you’re with follows suit. Let family and friends know you’d like to do a digital detox (脱瘾) during your time. Have everyone turn their phones off, then collect them and keep them in a separate room.

Plan or arrange activities in advance. The day might seem boring if everyone’s phone is taken and there’s no plan for entertainment.     3     From making popcorn and watching a movie to going on a hike, baking cookies or playing board games, you’ll be surprised by how much fun you can have together.

Keep your phone out of the bedroom at night. Give yourself an alarm clock, and keep your phone out of the room when you’re getting ready to sleep.     4    

Take time to relax. Whether it’s reading a book or taking a hot bath with essential oils, take time to enjoy life’s little pleasures but no technology.

Practice yoga (瑜伽).     5     Yoga changes your brain in a variety of ways. With all the extra time you’ll have from your digital detox, you’ll have time to get started.

7 . Loud noise can be very damaging to your hearing, whether it’s a loud burst or years of exposure. Approximately 15 percent of adults 18 years of age or older report some trouble hearing.     1     The good news is that taking action now may protect you from hearing loss later in life.

Get a baseline hearing test. Most people have never had a hearing test.     2     At your next physical, ask for a hearing test as part of your routine checkup. A hearing test gives your audiologist a baseline that they can compare with future results to monitor the progression of hearing loss.

    3     While you are watching TV or using mobile devices, keep the volume at a comfortable level. It should be loud enough to make sure you can hear very well, but not so loud that when you leave the room, you can still hear it from another part of your home.

Wear protective hearing devices. Think ear protection before you’re exposed to any noisy environment, such as rock concerts or airports. When you are in a noisy environment, wear protective hearing devices such as earplugs or protective earphones.     4    

Have proper earphones. If you often listen to music on earphones using a portable music or video device, it’s a good idea to have earphones that fit the unique shape of your ear canal, and block outside noise.     5    

8 . College is an exciting milestone for a lot of most important steps you’ll need to take so you’ll be ready to take on higher learning!

College is an exciting milestone for a lot of people.     1     Luckily, we've rounded up the most important steps you'll need to take so you'll be ready to take on higher learning!

Decide on the degree program you want to pursue.

Choose a path that matches your interests. You’ll be most likely to succeed in college if you choose a major that you really like.     2     Then look at degree programs that will help you get a job in that field. You could also talk to people you know well, like your parents, advisor, or guidance counselor for advice.

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Sign up for the basics when registration opens. Most colleges have the same entry-level courses for freshmen, regardless of what your major is. Sign in to the school’s registration website as soon as it opens to make sure you get the classes you want. Then use the course catalog (目录) to choose the electives that you want to take that semester.

Decide where you’re going to live.

Plan whether to live on or off campus. Living on campus will require you to pay for the accommodation expenses in the dormitory. However, some financial aid requires you to live on campus, and it can be cheaper to live in a dorm than to rent an apartment near the school. You’ll also have access to on-campus meals if you live in a dorm.     4    

Study a map of campus.

Map out where each of your classes will be. College campuses typically cover a vast area — different departments are often housed in different buildings, not to mention dorms, administration buildings, the bookstore, and the food court.     5    

9 . Some children love reading, some dislike it, and many are in between. Most children and adults are drawn to reading materials that are engaging and understandable.     1     So building reading abilities is always a good idea. As a parent, you can help your child develop reading skills with enjoyable activities, some of which you might not have thought of as reading enrichment. Here are some easy reading strategies for parents to use at home.

    2     When your child creates a story out loud or in written form, you can prompt more specific vocabulary and encourage your child to div e into descriptive details. This activity provides practice for thinking through logical sequences(顺序)and may motivate curiosity as a child looks for books in similar settings.

Compare books to films.     3     Talk about the similarities and differences between the two mediums. What did you each like or dislike about each form? Did your child prefer the book or the movie, and why?

Encourage curiosity about vocabulary. As your child reads books, suggest that you look up difficult or unfamiliar words in the dictionary together.     4     This builds the skill of inference (推理), which is thinking through the possible answers based on the context.

Strengthen spelling skills. If you are making flashcards with difficult words, have your child practice spelling the words out loud or on paper. Give your child the opportunity to double-check spelling and find mistakes independently. This is a great strategy to use throughout the year.     5    

10 . The pain we feel may be nature’s way of telling us it’s time to take notice of our inner selves. Should you be facing painful times, we urge you to reach out to get the help and support you need.     1     Maybe you feel you shouldn’t expose your pain since you’re supposed to be cool and act like you can handle things. Even though you may feel that no one can help you get over your pain, the important thing is to reach out. Here are some positive ways to deal with pain.

●    2     Talking about what hurts is an important first step. Even if you feel that no one can do anything to make the hurt go away, talking to someone you trust can ease the weight of painful feelings.

●Keep a journal. This is a good way to measure your progress in “getting to the other side” of things.     3     That way when you read how you felt about something a week or a month ago, and then read how you feel about it today, you’ll see how you are progressing. Should you feel things aren’t getting better, that is good information, too.     4    

●Be extra good to yourself. Especially when life hurts, it’s time to take extra good care of yourself. Get enough rest, eat properly, get the exercise your body needs to burn off the tension, listen to soft music, and don’t forget those extra hugs for your pet.     5     Be sure to be that for yourself, as well.

●See a professional counselor (咨询师). Seeing a trained professional is an excellent way to work through painful times. Ask your parents or school counselor to help you find one.