Tag: tips

TIPS FOR PUBLIC SPEAKING

1. ACT CONFIDENTLY

Move towards the stage with energy and enthusiasm and deeply breath for few seconds. Look towards your audience straight in the eyes, and begin to talk as confidently as if every one of them owed you money. Imagine that they do. Acting confidently will help you gain some confidence and its better than talking nervously.

2. CHOOSE YOUR TOPIC WISELY

Your topic is the major factor of the success of your talk. Choose that topic which you feel most earnest and enthusiastic about, because if you feel confidently about your topic then only you can deliver a good speech. For example I like sports and book and I will talk about them.

3. INCLUDE YOUR AUDIENCE

Make the audience a part of your speech, because then only they will attentively listen to you  and will eagerly wait for what you have to say. And the best way to do that is by asking simple question that the audience can easily answer.

4. FIRST SPEAK TO YOUR FRIENDS

Before speaking directly to audience, rehearse that topic by actually speaking in front of someone like your friend or your family member. This will help you to become more confident about your topic and also it will help to learn what you have missed in your talk through your friend.

LAST MINUTE EXAM TIPS

Fighting Those Last Minute Jitters!

Our country has started to unlock once again after the dreadful second wave. With the unlocking various statutory bodies have announced the dates for entrance exams that were earlier postponed due to the ongoing coronavirus pandemic. Even though we received extra time for the preparation of our exams, we humans tend to procrastinate and assume we have a lot of time. However, now that time is over. We need to get back up on the horse and cross that finish line. We have been preparing for a months and it is time for the final revision. Last minute revisions are very beneficial because it helps in refreshing all the facts we already have in our mind.

Let’s look at some last minute exam tips to avoid panic when the exam date is finally announced:

  • Recheck the syllabus: Since the dates have yet to be announced you have a little time to recheck your syllabus and see if you have left any topic uncovered. If so, take a day or two and finish those topics first. Do not take a chance with those topics because the questions can be asked from anywhere and you still have time to cover those. Also, you need to remember to not spend too much time on such topics either. Just read enough which will help you score.
  • Prepare a Schedule: Planning is an important part of preparation as well as revision. During the final days make sure you have a schedule but for a limited number of days. Do not make schedules for a week straight. Make a plan every 3-4 days with a different approach. Revisions tend to be monotonous as you have already read the material and making long term schedules might lead to loss of interest by the end of the week.
  • Solve Previous Year Questions: Previous year questions are the key to clearing the entrance exams. You get to know the kind of questions that can be asked. The most important advantage of such papers is that it lets you know how frequently questions are asked from a particular topic and you can shift your focus onto those topics first. However, before the exam it is not optimum to solve too many previous exam papers. Solve one paper every 2-3 days to maintain efficiency.
  • Flash Cards: Create flash cards for the topics you find extremely hard to remember. Note down the important topics and review them once before the exam.
  • Use Audio-Visual aids: For those students who find revising from the book tedious and repetitive can also use YouTube for the same. The tutors always have something extra to offer and their revision tactics are easy to retain. Watching videos makes preparation interesting and gives you a break from reading the same material again and again.
  • Block All Social Media: It might not seem like a big deal but turning off social media a few days before the D-Day has tremendous amounts of benefits. Avoid all distractions that are a hindrance in your learning process.
  • Adequate Sleep: Do not stress too much over the exam. Do not lose your sleep during those final days. Inadequate sleep adversely affects your schedule and your health. Make sure you sleep the required 7-8 hours and try to optimize your time during the day without having to sacrifice your sleep.
  • Take a Rest: Between every schedule take a rest day to recover from the stress. You can do any kind of recreational activity during that time but try avoiding excessive use of social media.

The final days before the exam are extremely stressful and you continuously find reasons to avoid studying because your mind is occupied with fear and anxiety. However, that is no reason to slack off. Every aspirant goes through this phase but the one who soldiers through it are the real winners. So, in order to be a winner one must not lose their focus during those ultimate days. One day you will look back and be thankful that you didn’t give up when every bone in your body wanted you to. Power through and keep your eye on the goal.

BREAKING BAD HABITS

When a human being performs a particular task a few times he starts building a habit of doing that. Habits are an effortless way of doing things. Habits can be both constructive as well as destructive depending.

Do you possess a lot of destructive or bad habits? Some people are unable to figure it out whether they possess any bad habit or not. While on the other hand there are a few people who know very well that they possess bad habits but are unable to break the habits even if they want.

Building a habit takes time you consciously do tasks over and over again until they establish tracks in your subconscious mind. In the same way, breaking a bad habit takes time.

Here are a few tips on how to break a bad habit :

1. Always focus more on why you want to break that bad habit.

2. Take the support of your family members or your friends.

3. Think about the positive impacts or the benefits of breaking the habit and bring that mental picture each time you think of doing the task which you consider as a bad habit.

4. Meditate every day for at least 15-20 minutes, it helps you bring control over your mind.

5. Try to reward yourself each time you can avoid the bad habit.

Once you follow these tips, I assure you within a few weeks or months, you will be able to break that bad habit.

Little Strategies to get Ahead in Life

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The year 2021 is almost here. The new year will be a chance to start over after a tumultuous 2020 and reach new heights. Starting the year on the right foot will set the tone for your personal growth and great achievements and getting ahead in life.

The most successful people you know didn’t get where they are by doing things like everyone else. One thing they likely have in common: Consistently doing the right things day in and out. 

1. Organize Your Efforts

The first step to great achievement is organizing your efforts. Every high achiever has their methods to concentrate their efforts, lay out goals, and execute plans. Poor organization, on the other hand, won’t get you nearly as far.

Getting organized in the first place is typically the most challenging part. Here are a couple of organizational methods you can try to help you get started:

Time Boxing

Organizing your time is incredibly important in your quest for success. By laying out your daily schedule, you ensure that you’re dedicating enough time to tasks and responsibilities that keep your life in order and help you reach your goals.

To implement time boxing, you need a calendar or planner. Digital options are quicker to update and adjust, but using paper will also work if that’s what you prefer. For each day, lay out the tasks and assignments you have. Dedicate a box of time for each one.

Pomodoro Technique

This time management technique puts a spin on time boxing. It focuses more on how you expend your energy while still being effective. It was developed by a man named Francesco Cirillo in the late 1980s and is still used frequently today.

The Pomodoro technique works similarly to time boxing, but the time slots are smaller. You take a task that needs to be completed, like a term paper for your college English course. Set a time for 25 minutes (this is the recommended time, but you can change it how you’d like). Once the timer goes off, take a five-minute break, and then start again. After four cycles or Pomodoros, take a longer (10 minutes) break.

2. Know When to Give Up

You can’t win them all, and you shouldn’t expect to. You can learn a lot from missing the mark, but the important skill here is knowing when to throw in the towel. You can exert a lot of time and energy that would be better spent doing something else.

An example can be found in the form of musicians. Songwriters go through dozens of song ideas trying to find the perfect tune. Not all of them will make the cut. If they focus for too long on a project that’s going nowhere, their productivity will hit a wall and they won’t be able to release any new music.

By knowing when to give up, you open yourself to new opportunities to move forward. You prevent yourself from falling into a rut that stops you from becoming a high achiever.

3. Focus on Strengths

Even the most successful people aren’t good at everything. Each individual has their own strengths and weaknesses to take into account. Maximizing your strengths while overcoming your weaknesses is a balancing act required for high achievers.[1]

Too many people get hung up on their weaknesses that they fail to capitalize on their strengths. Stick with what you’re good at and allow those skills and talents to lift you and help you get ahead.

4. Ask for Help

You don’t have to do it all alone. You can still be labeled a high achiever even when you ask for help from others. This isn’t a sign of weakness. Asking for help is simply you recognizing that you can do more and go further with the help of others than you could on your own.

You can ask for help in a variety of ways from a myriad of people. You can network with business professionals who can give you career advice or ask your family and friends to support you with a new business.[2] Getting ahead by yourself is unnecessarily difficult when there are people who can help you.

5. Learn the Importance of Hard Work

You can’t reach world fame simply by having a great idea or possessing incredible raw talent. Behind every genius, top-charting musician, and professional athlete is a person who spends hours each day perfecting their craft and putting in the work to succeed.

Unfortunately, you won’t wake up one day as a high achiever. Behind every success story, you’ll find countless hours of blood, sweat, and tears that led high achievers to where they stand today. To reach their level, you must be willing to put in that same effort.

6. Take Care of Your Body

Another key to getting ahead in life is taking care of your body. You might look at high achievers and notice their net worth, brilliant minds, or trophy cases. What you might not notice immediately is that most, if not all of them, also take the time to care for their bodies.

As important as it is to pursue education, master skills, and attempt new things, none of that will matter as much if your body is falling apart. Proper diet, exercise, and sleep are all crucial for a well-maintained body.

These were some of the strategies to get head in life. Pretty basic but effective.

I hope these tips help you to get ahead in life.

Thank you.

Boost your immunity to deal with the Second Corona Wave

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The second wave of coronavirus has wreaked havoc in our lives, once again. The number of cases are increasing tremendously with each passing day, which makes taking care of our immunity of utmost importance. Staying at home, not stepping out until urgent and keeping our immunity up and tight is our best bet to save ourselves from the deadly coronavirus.

Maintain a healthy diet

As with most things in your body, a healthy diet is key to a strong immune system. This means making sure you eat plenty of vegetables, fruits, legumes, whole grains, lean protein and healthy fats.

In addition to providing your immune system the energy it needs, a healthy diet can help ensure you’re getting sufficient amounts of the micronutrients that play a role in maintaining your immune system, including:

  • Vitamin B6, found in chicken, salmon, tuna, bananas, green vegetables and potatoes (with the skin)
  • Vitamin C, found in citrus fruit, including oranges and strawberries, as well as tomatoes, broccoli and spinach
  • Vitamin E, found in almonds, sunflower and safflower oil, sunflower seeds, peanut butter and spinach

Since experts believe that your body absorbs vitamins more efficiently from dietary sources, rather than supplements, the best way to support your immune system is to eat a well-balanced diet.

Exercise regularly

Physical activity isn’t just for building muscles and helping yourself de-stress — it’s also an important part of being healthy and supporting a healthy immune system.

One way exercise may improve immune function is by boosting your overall circulation, making it easier for immune cells and other infection-fighting molecules to travel more easily throughout your body.

In fact, studies have shown that engaging in as little as 30 minutes of moderate-to-vigorous exercise every day helps stimulate your immune system. This means it’s important to focus on staying active and getting regular exercise.

Hydrate, hydrate, hydrate

Water plays many important roles in your body, including supporting your immune system. A fluid in your circulatory system called lymph, which carries important infection-fighting immune cells around your body, is largely made up of water. Being dehydrated slows down the movement of lymph, sometimes leading to an impaired immune system.

Even if you’re not exercising or sweating, you’re constantly losing water through your breath, as well as through your urine and bowel movements. To help support your immune system, be sure you’re replacing the water you lose with water you can use — which starts with knowing how much water you really need.

Get plenty of sleep

Sleep certainly doesn’t feel like an active process, but there are plenty of important activities happening in your body when you’re not awake — even if you don’t realize it. For instance, important infection-fighting molecules are created while you sleep.

Studies have shown that people who don’t get enough quality sleep are more prone to getting sick after exposure to viruses, such as those that cause the common cold. To give your immune system the best chance to fight off infection and illness, it’s important to know how much sleep you should be getting every night, as well as the steps to take if your sleep is suffering.

Minimize stress

Whether it comes on quick or builds over time, it’s important to understand how stress affects your health — including the impact it has on your immune system. During a period of stress, particularly chronic stress that’s frequent and long-lasting, your body responds by initiating a stress response. This stress response, in turn, suppresses your immune system — increasing your chance of infection or illness.

Stress is different for everyone, and how we relieve it is, too. Given the effect it can have on your health, it’s important to know how to identify stress. And, whether it’s deep breathing, mediation, prayer or exercise, you should also get familiar with the activities that help you reduce stress.

I hope these tips help you to protect yourself from the second wave of corona virus.

Thank you.

Strategies to improve your life this year

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Whatever your definition of “the good life” may be, it’s vital that you enjoy & get meaning from the day-to-day while on your journey. This is something we all have in common, regardless of the particular path we’re on. Your daily experiences (your tasks, your schedule, the places you spend your energy & time) are what make up your life.  And in my book, that’s all we’ve really got.  Life.

“Attention is a tangible measure of love.  Whatever receives our time and attention becomes the center of gravity, the focus of your life.  This is what we do with what we love: We allow it to become our center.  What is at the center of your life?” –Wayne Muller

Are you ready for some inspiring & practical ways to rev up your capacity for joy, fulfillment & meaning? Ready for some tactics to improve the quality of your day-to-day life? I think I hear you shouting “Hell yes!”

8 STRATEGIES TO IMPROVE YOUR QUALITY OF LIFE

  1. Cultivate Optimism. Being positive can often be seen as naivety or “Pollyanna” behavior.  In actuality, optimism increases job performance, creativity, ability to weather stress & self esteem.  Optimism can be used in how you talk to yourself in the face of adversity, explain past events & think about the future.  In the quest for the good life, positive expectations can be self-fulfilling.  Cultivating your ability to be optimistic is beneficial to your health & your success.  How cool is that?
  2. Be Present. Take a deep breath.  This is the here and now.  Stop ruminating over the past or worrying about the future for a moment.  Tell the voices in your head (“your committee”) to be silent. Enjoy your ability to create your experience this very second.  If you’re washing the dishes, wash the dishes.  If you’re writing a blog post, write the blog post. If you’re playing with your kids, play with your kids.  It’s harder than is sounds, but worth practicing every day.
  3. Clarify. When you are clear on what is important to you, there comes an incredible sense of freedom.  You no longer live in a world of social comparison.  You are running your own race.  Goals, big decisions & small habits are surmountable & invigorating because you have a clear picture of what you want your life to stand for.   Clarity does not come easily.  It also evolves throughout your life, which requires gracious flexibility.  But it is worth it.  Spend some quality time getting clear.
  4. Give Out. Mentor, contribute, practice random acts of kindness, express gratitude. Make a loan, give your time, be fully present for your family, change the world. There are a million ways to give of yourself. Do it big, do it small, just do it.  It’s one of the most positive equations in the world: You give of your time or resources, which improves someone’s quality of life, which makes you feel needed & valuable, which in turn improves your quality of life. We’re all better off.  Magic.
  5. Connect. We are social beings.  We crave connections to others individually, to our communities, to our world.  Pay special attention to your family, your lover, your adored friends, your colleagues & your neighbors.  Explore & strengthen your connection to a Higher Power.  And be open enough to enjoy the spontaneous connections that come from making a new friend on vacation or sharing a witty remark with your seatmate on the bus.  Genuine curiosity & kindness are an amazing way to foster connections, new & old.
  6. Find Flow. Flow is being in the groove, totally engaged in your present activity, challenged but succeeding with clear goals & feedback.  It’s a glorious state to be in.  For some it’s gardening, writing, cooking dinner with your partner, intense conversation, or crunching numbers. Though it requires more energy than passive ways to spend time (reality tv, idle gossip, video games) seek out the activities that challenge, engage & satisfy.  Find your flow.
  7. Celebrate. We need play & whimsy in our lives.  A healthy dose of joi de vivre fuels your creativity & feeds your spirit.  Celebrating is a wonderful way to share love with others & incorporate more play in our lives.  Who in your life has done something big lately?  Did you celebrate?  What about something small, but personally important?  Did you celebrate?  Celebrate with traditions, with heartfelt compliments, with notes in lunchboxes, with surprises, with big evenings out, or with cozy evenings in.
  8. Love Yourself. Your body is the vehicle that carries you through your life.  Love yourself by treating your body with respect & care.  Fuel it well with fresh fruits, vegetables, whole grains & lean protein.  Move it daily.  Don’t smoke, don’t abuse alcohol.  Meditate.  Help yourself age well by staying flexible, protecting your skin from sun & exercising your mind.  Sleep well.  Beware the ease in which you critique yourself & indulge in praise instead.

I want to make sure you know that these strategies are useful even when you already feel perfectly content. If you’re “happy”– wonderful.  That’s a great space to be in. Try increasing the quality or quantity of one of the strategies you already enjoy or tackle one that’s a bit less familiar. Think of them as ways to “stay happy”.

I hope you like these tips.

Thank you.

How to procrastinate productively

If you’re anything like me, than you are the expert at procrastinating. You live and breathe last-minute assignments and you thriveunder the pressure of time crunches. You’ve survived countless essays and reading responses under the most harrowing of circumstances, the most stringent of 11:59’s. And the best (or perhaps, worst) part of it all is that you’re good at it. Nobody can tell you otherwise.

Well, as a fellow procrastinator, I’m here to do just that—tell you otherwise.

And as much I can say that I’m the best at studying (i’m not), old habits die hard. BUT, I have found a way that has worked so far, so here it is:

1. “Procrastinate” on bigger, more important tasks with smaller easier-to-do ones.

Often times, I’ll find that no matter how hard I try, I cannot bring myself to study that hard concept or read that looooong chapter I’ve been dreading all week. So I’ll do other tasks that’ll need to get done later anyway (like sending an email or even writing a certain blog post for a certain website…). The effects of this are two-fold: you’ll cross something off your to-do list and the very act of crossing said thing off to-do list (metaphorically or physically, your choice) will get the ball rolling for other, harder tasks. It’s all mind over matter. You’ll just start to feel more productive the more you get done.

2. Organize your study space/room/notes, etc.

Speaking of mind over matter, a cluttered desk is a cluttered mind. Taking out the trash or organizing your backpack are, once again, tasks that will need to get done sooner or later. Instead of wasting the time you should be spending studying on Netflix (or her lesser known but equally time consuming cousin, Pinterest), spend it organizing! If you haven’t already noticed the trend here, it’s all about maximizing your time with something productive, even if it’s not THE thing you’re procrastinating on.

3. If you just can’t get yourself to study, join something that’ll force you to.

If there is anything that I could forever imprint into the minds of my fellow Blue Jays, old and new, it’s to ENROLL IN PILOT!!!! Read that once, then go back and read it again. PILOT is a peer-led tutoring service that stresses group learning over individual learning. You’re not mindlessly studying things that, in the back of your mind, you know you won’t ever be tested on; you’re given problem sets that are (actually!) made by the professor. You’re led by a PILOT leader, someone that’s taken the class (and done well in it), who leads a group of you and your classmates to work through the problems together.

You can also try to eat while watching something, like a show or a movie. Remember it is absolutely okay to rest and procrastinate.

I hope these tips have helped, and that you, vis-à-vis me, feel a sudden urge to finish that thing you’ve been putting off. Whatever it is, good luck!

Thank you.

How to read more books

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As New Year’s Eve approaches, many people are thinking about their goals and resolutions for 2020. Reading more books is one of the most common resolutions. Maybe you didn’t read as many books as you wanted to this year. Maybe your TBR is getting out of control. Or maybe you read a lot this year, but want to do even better next year. Regardless, these tips to read more books will help you meet your reading goals in 2020.

The tips below will help you find ways to fit more reading into your schedule, prevent burnout, and reach your goals. Keep in mind that not everything works for everyone. Find inspiration in this list, but you don’t have to take all of the advice listed here to read more books. Remember that reading should be fun and interesting, not torture. That said, I hope this list helps you fulfill your reading dreams.

1. MAKE READING PART OF YOUR ROUTINE

The best way to consistently read more is to intentionally dedicate more time to reading. Seems easy, right? The best way to make sure you keep your reading resolution through the whole year is to integrate reading time into your regular routine. Wake up a little earlier each day and read while you drink your coffee, dedicate the half hour before bedtime to reading, or spend your lunch breaks with a book. As you make reading a regular part of your schedule, it will become an ingrained habit.

2. LEARN TO DOUBLE TASK

There are only so many hours in the day, right? But if you learn to double task, you double your hours. Read a book while you’re doing something else that doesn’t require your full attention. I like to read or listen to books while working out, cooking, cleaning, and even walking. Just save the really complex books for when you can give them your undivided attention.

3. ALWAYS HAVE A BOOK

When you have a book, you’ll never get bored. You’d be surprised how many moments in your day can be filled with reading if you have a book handy. Waiting for the bus, in line at the grocery, at the doctor’s office, even in a long elevator ride—all are perfect opportunities to squeeze in a few more pages. If you don’t like carrying around a physical book, I highly recommend carrying an ereader or having a reading app downloaded on your phone.

4. SET A GOAL

It’s much easier to read more books when you set a reading goal. With a goal in mind, you can stay motivated and make sure you’re staying on track to reach it. The Goodreads Reading Challenge is an excellent way to track your goal, as it can tell you how you’re doing and help you stay on schedule. But make sure the goal you set is attainable; it will only discourage you if you set a goal you aren’t able to reasonably reach.

5. READ WITH YOUR EARS

LISTENING TO AUDIOBOOKS IS NOT CHEATING. We all learn and retain information in different ways, and audiobooks are one of many ways to enjoy a good book. Audiobooks are amazing when it comes to multitasking. You can listen to an audiobook while driving, exercising, walking, and so much more. Plus it’s a great way to avoid eye fatigue when you’ve been reading a lot of print or ebooks. If you’re new to audiobooks or don’t know if they can work for you, I recommend starting with a memoir by a celebrity author you admire, like We’re Going to Need More Wine by Gabrielle Union. Alternatively, try a collection of essays or short stories that can be listened to in shorter bursts, like We Are Never Meeting in Real Life by Samantha Irby.

6. JOIN A BOOK CLUB

Book clubs are a great way to hold yourself accountable to your reading goal. First, scheduled book club meetings encourage you to finish a book by a certain date. Second, the social aspect of book clubs is a great way to feel more engaged in your reading and to discuss your thoughts with others. Third, books selected by a book club relieve some of the “what do I read next?” pressure that can keep you from picking up your next book. If you commit to a monthly book club, that’s 12 books toward your annual reading goal!

I hope these tips help you to reach your bookish goals!

Thank you.

Healthy habits for young people

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This article is part of a series aimed at helping you navigate life’s opportunities and challenges.

Staying healthy in your 20s is strongly associated with a lower risk for heart disease in middle age, according to research from Northwestern University. That study showed that most people who adopted five healthy habits in their 20s – a lean body mass index, moderate alcohol consumption, no smoking, a healthy diet and regular physical activity – stayed healthy well into middle age.

Weigh yourself often.

Buy a bathroom scale or use one at the gym and weigh yourself regularly. There is nothing more harmful to long-term health than carrying excess pounds, and weight tends to creep up starting in the 20s. It is pretty easy for most people to get rid of three to five pounds and much harder to get rid of 20. If you keep an eye on your weight you can catch it quickly.

Learn to cook.

Learning to cook will save you money and help you to eat healthy. Your focus should be on tasty ways to add variety to your diet and to boost intake of veggies and fruits and other nutrient-rich ingredients. As you experiment with herbs and spices and new cooking techniques, you will find that you can cut down on the unhealthy fats, sugar and salt, as well as the excess calories found in many prepared convenience foods. Your goal should be to develop a nutritious and enjoyable eating pattern that is sustainable and that will help you not only to be well, but also to manage your weight.

Cut back on sugar.

I suggest that young people try to avoid excessive simple sugar by eliminating the most common sources of consumption: 1) sugared soft drinks 2) breakfast cereals with added sugar and 3) adding table sugar to foods. Excessive sugar intake has been linked to obesity and diabetes, both of which contribute to heart disease. Sugar represents “empty calories” with none of the important nutrients needed in a balanced diet. Conversely, the traditional dietary villains, fat, particularly saturated fat, and salt, have undergone re-examination by many thoughtful nutrition experts. In both cases, the available scientific evidence does not clearly show a link to heart disease.

Live an active life.

While many people can’t find time for a scheduled exercise routine, that doesn’t mean you can’t find time to be active. Build physical activity into your daily life. Find a way to get 20 or 30 minutes of activity each day, including riding a bike or briskly walking to work.

​​Eat your veggies.

Nutrition science is complicated and debated endlessly, but the basics are well established: Eat plenty of plant foods, go easy on junk foods, and stay active. The trick is to enjoy your meals, but not to eat too much or too often.

Practice portion control.

My tip would be to not to ban entire food groups but to practice portion control. Portion control doesn’t mean tiny portions of all foods – quite the opposite. It’s okay to eat larger portions of healthy foods like vegetables and fruit. No one got fat from eating carrots or bananas. Choose smaller portions of unhealthy foods such as sweets, alcohol and processed foods. When eating out, let your hand be your guide. A serving of protein like chicken or fish should be the size of your palm. (Think 1-2 palms of protein.) A serving of starch, preferably a whole grain such as brown rice or quinoa should be the size of your fist. Limit high-fat condiments like salad dressing to a few tablespoons – a tablespoon is about the size of your thumb tip.

Adopt a post-party exercise routine.

If you engage in a lot of drinking and snacking, ensure you exercise a lot to offset all those extra calories from Friday to Sunday that come with extra drinking and eating. We found in a study that on Friday through Sunday young adults consumed about 115 more calories than on other days, mainly from fat and alcohol.

I hope you like these tips.

Thank you.

How to build resilience

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Community resilience is always a characteristic of human communities, but what about you? When you turn your lens inward, how resilient are you?

So – we need each other to get through this strange, unsettling time. But, what about you? When you turn your lens inward, how resilient are you? Resilience is something that we are born with. Because of resilience, we learn to crawl, then walk, then run until we can finally skip and dance. Sometimes, however, our resilience muscle needs to bulk up. Here are a few tips for building individual resilience in times of stress.

1. Be Self- Compassionate

Resilience allows you to bounce back from a challenge. The first step is to recognize that what you’re experiencing is challenging. Give yourself permission to say, “This is hard.” “This is scary.” “I’m really worried.” Next, remind yourself that it’s ok to feel the way you feel. Now take a deep breath and remind yourself that this is a moment in time and for this moment, you will allow yourself to feel.

2. Be Flexible

When life doesn’t go as planned, flexibility allows us to form a “Plan B”.  As you go about your new normal, you’ll probably experience moments of deep frustration. These are the times that flexibility is most important. Allow yourself to relax previously held standards that don’t make sense in the present. Apply your creativity to solve problems that crop up. Adapt your responses to others with an awareness of their own level of stress. Flexibility will help you navigate whatever lies ahead.

3. Reframe Frustrations

Resilience has a lot to do with your mindset. People who are able to detect good, even in difficult situations, tend to be more resilient. For example, when kids are together all day long, there are bound to be disagreements and tears. The silver lining is that there is now time and opportunity to teach kids how to solve problems. You’ll not only have time to teach this, but kids will have time to practice these skills. So, when you bump up against a frustration, reframe it so that you can see the positive aspects of the situation.

4. Exercise

There are three types of human energy – emotional, mental, and physical energy. And physical energy is the most important. When physically drained, we’re more emotionally reactive, our thinking is clouded and our judgement is impaired. Exercise builds physical energy. Take time in your day to exercise even if you’re not used to exercising.  A simple walk around your neighborhood or a park will shore up your physical energy, allowing you to apply emotional and mental energy to the stressors that you’ll encounter during the day.

5. Sleep

Brain cells are cleansed and recharged during sleep. Sleep deprivation will slow down cognitive function and increases emotional reactivity. Binge-watching Netflix into the wee hours may be a good way to escape reality for a while. However, lack of sleep will reduce your ability to be resilient at a time when resilience is essential. So, set a schedule that includes time for relaxing before sleep. High quality sleep will sustain the energy you’ll need to be resilient every day.

I hope these tips help you.

Thank you.

Hobbies for students

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Good time-management is critical for students pursuing their undergraduate degrees. When you consider the number of tasks that students need to face on a day-to-day basis, knowing how to manage time and maintain balance between study and personal activities is indeed crucial.

As a student, you know how important it is to have a hobby and to know how to spend your leisure time properly. Being able to unwind and refresh can really help you become a better student. Some hobbies even let you pick up new skills and train the mind, all while allowing you to have fun.

There are some great hobbies to get into. When you have a limited amount of free time to use, these next several hobbies are definitely worth trying.

1. Sports

Sports and exercising in general are great for the body and the mind. The routine exercises you do help you stay sharp and enhance your stamina; these two benefits are crucial for students who spend the majority of their time dealing with assignments and keeping up with course materials.

You don’t have to get into a particularly complex sport to enjoy these benefits. Simple things like taking a 30-minute run in the morning or spending the afternoon enjoying a nice walk are often more than enough to calm the mind down.

Routine exercises also let you maintain a healthier and more balanced life in general. You can sleep better at night, which means the body will regenerate at its optimum rate. Don’t be surprised to find yourself full of energy after a week or two of regular exercise.

2. Gaming

Gaming is another hobby that is easy to get into. You don’t need a particularly powerful computer to enjoy some AAA titles these days; plus, there are many game consoles for affordable prices nowadays. On top of that, we now have web-based games and mobile gaming titles just a few taps away.

One thing to note about taking up gaming as a hobby is how it can also turn into a source of income. MMORPG titles can lead to serious esports events, while online casino games let you win real cash prizes on the spot. The experience can be very rewarding when approached correctly.

3. Reading

I know reading seems like the last hobby you want to get into as a student. After all, you already have thick books and lots of course material to get through. However, there is something soothing about switching from non-fiction books to some of the best fiction titles on the market.

As with the previous two ideas, reading is an easy hobby to get into. You can simply pick up a book that you want to read, find a quiet place or a comfy coffee shop somewhere, and let your mind roam free with every word you read.

There is also the Amazon Kindle and thousands of digital books you can now bring with you anywhere. Kindle makes reading a lot easier and more affordable. The device itself may seem costly, but you spend less on digital books and you can save a lot in the long run.

4. Community Service

Giving back to the community is another fantastic hobby to try. It is certainly a fun thing to do when you consider the smiles you see in return for your help. Helping others is a great way to help yourself and you will feel so much better — and more centered — after each community activity.

There are a lot of activities to try too. You can find shelters to help, collect donations, run your own charity event with friends and get involved in other community development programs. Some universities and courses will also take these activities into account when reviewing your performance as a student.

5. Traveling

Traveling may not seem like an easy hobby to get into, especially when you are already busy with school assignments. That said, you don’t have to spend a lot of time (or money) to enjoy the best travel experience possible.

Taking a road trip with friends to a nearby destination, doing an urban exploration of your city, or simply going on a culinary adventure and sampling new restaurants are all simple ways to have that joy of traveling.

6. Content Creation

Have you noticed how some of the best YouTubers and Instagrammers are young students? Content creation is turning into a hobby that many enjoy, and it can be the perfect hobby for you too. Using your smartphone camera, you can share your perspective on different topics and bring value to the audience.

Content creation is a relatively new hobby, but it is a hobby that could also lead to many great opportunities in the future. Build a strong audience base and you too can make money from creating the best content on social media and video sharing platforms.

The key here is making your content personal. Don’t try to copy someone else’s way of conveying messages. Your point of view and your personal way of delivery are what the audience really enjoy. You can even integrate the other hobbies we covered in this article into the content you produce. How cool is that?

Any of these six hobbies are not just relaxing, but very beneficial in different ways. Find one that suits you best and allocate time for doing the fun things you enjoy so much. You will be a better student in the end.

Thank you.

Tips for online studying during lockdown

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Transitioning to online studies can be a hard move, especially if you are completely new to online or cloud-based learning. Here are my top 5 tips to help you adapt to online studies and keep your motivations up throughout the semester.

1: Prepare your study area

When you are transitioning from classroom-based learning to studying from home, it is important to have a dedicated space for your learning. This will help you settle in and get into the mindset of studying.

The first thing I did to help me transition to online study was setting up a dedicated desk. I ensured all the important tools for my study were kept there such as my headphones, hard drives, stationery and books. I also added some small decorations to personalise the area so I can feel more relaxed. This has greatly helped me get into the mindset of ‘showing up for work’ at home.

If you live in a shared or confined space, this might not be possible or easy to accomplish. If this is the case, try to claim an area of the kitchen or dining room table and make sure your family or housemates are aware of the space you are claiming for your studies.

Once you’ve setup your study area, treat it like a productive workspace. Make sure you keep your study area tidy and organised as clutter is very distracting and can cause you to lose focus. If your space is not tidy, then set yourself 15-30 minutes before you start to tidy up the area around you. Don’t give yourself too long as that can be a form of procrastinating.

2: Establish a routine – and stick to it!

Once you have created a study space, it is important to establish a regular study routine. Remember, we are all creatures of habit and you can use this to help you get into the mindset to study. Setting aside dedicated and regular blocks of time is just as important as creating your study space.

We all have different preferences on how and when we like to learn, and this is one of the benefits of online or home study. It is important to find out when you are most productive, and if you prefer long study sessions or a lot of short bursts.

Once you have established your preferences, then remember to schedule in your study time accordingly. How much time you devote to each of your study sessions will depend on your subject’s estimated study hours, workload and work/family commitments.

3: Block out distractions

One of the biggest productivity killers when you’re transitioning to online study is distraction, and our homes tend to be filled with distractions. There’s social media, TV, internet, video streaming, games, YouTube, family, books, and the list goes on…

Blocking out distractions is much easier said than done, but there are some tips and applications that can help you. My first tip is to leave your phone on the other side of the room or in another room. The most important thing is to keep it out of arm’s reach and make it harder for you to procrastinate.

4: Track your progress in milestones, not minutes

When you’ve started up your study routine, it’s tempting to track your progress on the time you’ve spent at your desk, but this might not be the best way to track how you are going.

Make sure you track your progress against your actual study goals as opposed to how long you spent re-reading the same paragraph over and over again.

The easiest way is to set your goals before you start your study session. Think about what you want to accomplish in your study session and break it down into achievable milestones. An example of this can be the goal of catching up on a week’s worth of reading, so your individual milestones might be the articles or chapters you need to read.

Remember to keep your milestones realistic and achievable. Don’t give yourself too much to set yourself up for failure, and don’t give yourself too little that you are done in half the time.

A good way to track your progress is on a to-do list. This can be on your desktop, Word document or using pen and paper. If you want a task tracker with additional features, virtual kanban boards such as Notion, Trello or Asana can help with this. I use Notion since the paid version is free for students. Whatever system you decide to use, just remember to keep it close to you so you’re reminded of all the ‘right’ things you should be working on.

5: Start or join a virtual study group

Making a sudden switch from a bustling classroom environment to the solitude of home study can be a very daunting and difficult switch. Just because you are self-isolating, this doesn’t mean you are alone, many of your classmates are in the same situation as you.

If you’re new to your university or class, then contact your teacher or lecturer to see if there are any groups going, or a way for them to assist you with reaching out to your peers to start a study group.

I hope these tips help you.

Thank you.

How to beat the Covid blues

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The world as we know it has been crippled under COVID-19 and the pandemic has brought all of us together. Most of us who are studying abroad are privileged to have a roof over us, enough food to eat and seamless access to the internet. And even though loneliness can drive any sane person to the edge, I feel that we’ve countless ways to cope with it.  

But adapting to this new normal is tough. I was miserable for the first two weeks. I kept refreshing Twitter for news updates every five minutes and was giving me so much anxiety that I couldn’t find the energy to move about during the day, eventually I was falling behind my university work schedules.  

By week three, I decided to turn things around. And I want to share them with you, hoping you’ll find a balance and regain some of your sanity as well. 

1. Get your sleep cycle on track:

I can’t emphasise enough how waking up early and going to sleep on time has changed me. Falling asleep when the sun rises and waking up just before sunset not only wrecks your body clock but also makes you feel groggy and gloomy throughout the day. Revive your routine and see how positively your body responds.  

2. Set goals for the day:

Make a to-do list the night before and follow it through the next day. Prioritize the most difficult tasks in the morning and save the easiest for later. Being productive will make you feel satisfied by the end of the day.  

This was not easy for me to do because I love to procrastinate, but I realised that all I needed to do was start and then I naturally picked up the pace.   

3. Talk to family and meet up with your friends in virtual worlds:

Come on, we international students should be experts on this – we depend on social media platforms or apps to connect with our family and friends back home. Although, in some cases you’ll have to do a little bit of investigative work to find out what apps or platforms work best for your home country.  

I also discovered Houseparty, an app that allows me to hang out my friends or play multiplayer games with them, such as the board game Settlers of Catan. Take hold of these apps and beat your quarantine blues. 

4. Discover new hobbies or revisit old ones:

This one’s a no-brainer. We’ve had hobbies we loved before ‘life’ happened. There’s no better time than now to unite with your long-lost hobbies.  

If you’re like me and have no recollection of having hobbies, then find something that you’ve always wanted to do. Have you been interested in taking up sketching? Maybe you’re interested in learning how to build websites? Well, maybe now’s the best time to brush up those skills. 

5. Redecorate your room:

If you think that the poster hanging on your wall has been there for way too long, maybe it’s time for a makeover.  

Change is good and the new and improved appearance of your room might be just the inspiration you’ll need to get back to work. After all, we’re going to spending a lot of time indoors so it’s a good idea to breathe new life into our rooms and make it feel more like home. 

6. Take time out for self-care:

Now that you’re at home, you have no excuse for being unable to drink enough water or not eating healthy or overlooking your skin’s needs. 

While we are spending more time indoors because of COVID-19, taking care of our body and health is even more important but I do not recommend suddenly switching to extreme diets and taking on 14 steps of skincare routine because that won’t last.  

However, take this time to start some healthy habits such as eating food in moderation, drinking eight glasses of water and invest in basic but pragmatic skincare habits.  

7. Keeping up with online classes:

By now, I’m sure our inboxes are stuffed with emails from professors informing us about the latest changes and dozens more reiterating the same, it’s understandable if you feel lost halfway through. Because I did, and I gave up. Then two weeks’ worth of classes came back to haunt me.  

There’s no shortcut or easy way out to deal with this. Hence, I decided to postpone my procrastination for a while. I noted down important pointers such as assessment due dates, Zoom meeting times and forums for class discussion. It helped me feel connected and informed.  

8. The mandatory Netflix:

As much as you stay connected and try to be productive, the need to be distracted can help to keep your mind and emotions in check. And that’s why it might be a good time to watch movies or catch up on your favorite shows.

I had a two-year long ‘must-watch’ list on my phone and now I’m finally getting around to it.

Finding serenity amongst chaos can be a gargantuan task but there’s no competition to see who can attain ‘inner peace’ first. Remember, it’s important to go at your own pace and create new routines according to your rhythm, and it only needs to be enough to get you out of bed in the morning and help you go to sleep with a clear head.  

I hope these tips help you.

Thank you.

7 Ways to be happier

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1. Don’t start with profundities. When I began my Happiness Project, I realized pretty quickly that, rather than jumping in with lengthy daily meditation or answering deep questions of self-identity, I should start with the basics, like going to sleep at a decent hour and not letting myself get too hungry. Science backs this up; these two factors have a big impact on happiness.

2. Do let the sun go down on anger. I had always scrupulously aired every irritation as soon as possible, to make sure I vented all bad feelings before bedtime. Studies show, however, that the notion of anger catharsis is poppycock. Expressing anger related to minor, fleeting annoyances just amplifies bad feelings, while not expressing anger often allows it to dissipate.

3. Fake it till you feel it. Feelings follow actions. If I’m feeling low, I deliberately act cheery, and I find myself actually feeling happier. If I’m feeling angry at someone, I do something thoughtful for her and my feelings toward her soften. This strategy is uncannily effective.

4. Realize that anything worth doing is worth doing badly. Challenge and novelty are key elements of happiness. The brain is stimulated by surprise, and successfully dealing with an unexpected situation gives a powerful sense of satisfaction. People who do new things―learn a game, travel to unfamiliar places―are happier than people who stick to familiar activities that they already do well. I often remind myself to “Enjoy the fun of failure” and tackle some daunting goal.

5. Don’t treat the blues with a “treat.” Often the things I choose as “treats” aren’t good for me. The pleasure lasts a minute, but then feelings of guilt and loss of control and other negative consequences deepen the lousiness of the day. While it’s easy to think, I’ll feel good after I have a few glasses of wine…a pint of ice cream…a cigarette…a new pair of jeans, it’s worth pausing to ask whether this will truly make things better.

6. Buy some happiness. Our basic psychological needs include feeling loved, secure, and good at what we do. You also want to have a sense of control. Money doesn’t automatically fill these requirements, but it sure can help. I’ve learned to look for ways to spend money to stay in closer contact with my family and friends; to promote my health; to work more efficiently; to eliminate sources of irritation and marital conflict; to support important causes; and to have enlarging experiences. For example, when my sister got married, I splurged on a better digital camera. It was expensive, but it gave me a lot of happiness.

7. Exercise to boost energy. I knew, intellectually, that this worked, but how often have I told myself, “I’m just too tired to go to the gym”? Exercise is one of the most dependable mood-boosters. Even a 10-minute walk can brighten my outlook.

10. Take action. Some people assume happiness is mostly a matter of inborn temperamet. Although it’s true that genetics play a big role, about 40 percent of your happiness level is within your control. Taking time to reflect, and making conscious steps to make your life happier, really does work. So use these tips to start your own Happiness Project. I promise it won’t take you a whole year.

I hope these tips help you.

Thank you.

10 Simple ways to deal with stress

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Tips to manage stressful situations

It might surprise you to learn that biological stress is a fairly recent discovery. It wasn’t until the late 1950s that endocrinologist Hans Selye first identified and documented stress.

Symptoms of stress existed long before Selye, but his discoveries led to new research that has helped millions cope with stress. We’ve compiled a list of the top 10 ways to relieve stress.

Listen to music

If you’re feeling overwhelmed by a stressful situation, try taking a break and listening to relaxing music. Playing calm music has a positive effect on the brain and body, can lower blood pressure, and reduce cortisol, a hormone linked to stress.

We recommend cello master Yo-Yo Ma playing Bach, but if classical really isn’t your thing, try listening to ocean or nature sounds. It may sound cheesy, but they have similar relaxing effects to music.

Talk it out with a friend

When you’re feeling stressed, take a break to call a friend and talk about your problems. Good relationships with friends and loved ones are important to any healthy lifestyle.

They’re especially important when you’re under a lot of stress. A reassuring voice, even for a minute, can put everything in perspective.

Talk yourself through it

Sometimes calling a friend is not an option. If this is the case, talking calmly to yourself can be the next best thing.

Don’t worry about seeming crazy — just tell yourself why you’re stressed out, what you have to do to complete the task at hand, and most importantly, that everything will be okay.

Eat right

Stress levels and a proper diet are closely related. When we’re overwhelmed, we often forget to eat well and resort to using sugary, fatty snack foods as a pick-me-up.

Try to avoid sugary snacks and plan ahead. Fruits and vegetables are always good, and fish with high levels of omega-3 fatty acids have been shown to reduce the symptoms of stress. A tuna sandwich really is brain food.

Laugh it off

Laughter releases endorphins that improve mood and decrease levels of the stress-causing hormones cortisol and adrenaline. Laughing tricks your nervous system into making you happy.

Our suggestion: watch some classic Monty Python skits like “The Ministry of Silly Walks.” Those Brits are so hilarious, you’ll soon be cracking up, rather than cracking up.

Drink tea

A large dose of caffeine causes a short-term spike in blood pressure. It may also cause your hypothalamic-pituitary-adrenal axis to go into overdrive.

Instead of coffee or energy drinks, try green tea. It has less than half the caffeine of coffee and contains healthy antioxidants, as well as theanine, an amino acid that has a calming effect on the nervous system.

Be mindful

Most of the tips we’ve suggested provide immediate relief, but there are also many lifestyle changes that can be more effective in the long run. The concept of “mindfulness” is a large part of meditative and somatic approaches to mental health and has become popular recently.

From yoga and tai chi to meditation and Pilates, these systems of mindfulness incorporate physical and mental exercises that prevent stress from becoming a problem. Try joining a class.

Exercise (even for a minute)

Exercise doesn’t necessarily mean power lifting at the gym or training for a marathon. A short walk around the office or simply standing up to stretch during a break at work can offer immediate relief in a stressful situation.

Getting your blood moving releases endorphins and can improve your mood almost instantaneously.

Sleep better

Everyone knows stress can cause you to lose sleep. Unfortunately, lack of sleep is also a key cause of stress. This vicious cycle causes the brain and body to get out of whack and only gets worse with time.

Make sure to get the doctor-recommended seven to eight hours of sleep. Turn the TV off earlier, dim the lights, and give yourself time to relax before going to bed. It may be the most effective stress buster on our list.

Breathe easy

he advice “take a deep breath” may seem like a cliché, but it holds true when it comes to stress. For centuries, Buddhist monks have been conscious of deliberate breathing during meditation.

For an easy three- to five-minute exercise, sit up in your chair with your feet flat on the floor and hands on top of your knees. Breathe in and out slowly and deeply, concentrating on your lungs as they expand fully in your chest.

While shallow breathing causes stress, deep breathing oxygenates your blood, helps center your body, and clears your mind.

Learn more about stress relief

Stress is an unavoidable part of life, but that doesn’t mean you should ignore it. Too much untreated stress can cause potentially serious physical and mental health problems.

The good news is that in many cases, stress is manageable. With some patience and a few useful strategies, you can reduce your stress, whether it’s family stress or stress at the workplace.

I hope these tips help you.

Thank you.