Living Invisible

When living an invisible existence the pain, hurt, and embarrassment you feel when you are over weight and how to lose It and regain your self dignity is just one article away. Millions of people live this way everyday.

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Why Seniors Need To Eat Right And Healthy As They Age

True, eating a well-balanced diet is important at any age, but when you enter into the golden era of your life, you need to give more attention and importance to what you eat. Yes, you have heard this advice before; older adults need to pay special emphasis on their diet. But, do you know why this is so important?

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The Latest Breakthrough in Cellulite Treatments

There are many reasons behind the accumulation of the fat in the body. Unhealthy food and lifestyle often become the causes of the accumulation of the fat. The cellulite problem also starts due to the accumulation of extra fat inside the skin. This fat pushes the skin outside and the skin appears bumpy.

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A Bodyweight Core Workout That Hits Way More Than Your Midsection

Join Cody for $20 a month and access more than 2,500 workout videos to establish an at-home yoga practice, challenge your strength, and up your endurance with HIIT and cardio exercises!

What better way to round out the gymnastics core series than by dialing up the intensity? In this third video, the instructor teaches us that building core strength encompasses far more than just midsection moves by targeting the lower back, hip flexors and hamstrings.

This video consists of three pairs of moves that counter-balance one another. For the first couplet, begin on your back with a tuck-up and finish on your stomach with an arch-up. For the second pair, switch between Russian twists and side plank holds. Finally, alternate between windshield wipers and arm and leg arch-ups. Grab a mat and press play for a 20-minute serious sweat.

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Remote Patient Monitoring - The Future of Healthcare

Remote Patient Monitoring - An act of monitoring the health of a patient without being physically present. The integration of communication technologies in patient care has provided professionals with a revolutionary solution to deliver superior medical care remotely.

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The 3 Little Words That'll Turn Even The Worst Situation Into a Good Memory

Sitting in a traffic jam on the interstate, I hand-expressed breast milk into a paper towel while the fine motorists of Northern California looked on.

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Times like these are a mundane, unwelcome part of everyday life: The car breaks down on the side of the road, the infant's diaper explodes everywhere… life happens. On this particular day, we'd forgotten the breast pump at home and I wasn't especially interested in experiencing mastitis, so I scrounged around in the back seat for a wrinkled paper towel, pulled my shirt over my head, and leaned forward to take care of business. The kids whined in the back as the scorchingly hot sun beat through the windows. The person parked in the car next to us glanced over and then quickly looked away. Milk bounced off the sad little paper towel onto the dashboard, and my wife and I just broke down and laughed our butts off.

I know—I totally scored getting an easygoing partner. But during often-literally-crap-filled times, couples have a choice: We can blame the other person for the unpleasant situation in which we find ourselves, or we can solve the problem at hand. When we dwell on mistakes, the stress can linger and set the tone for the rest of the day. So after we've figured out a solution, realized that we're safe, and that like most things, This too shall pass, we'll announce our favorite phrase: "Making a memory!"

Once, our tent was blown flat onto our faces during a giant windstorm that kicked up in the middle of the night. It had been blustering for three hours on the top of a mountain—in the middle of a cross-country move. At some point, one of us offered up, "Well, we're making a memory!" and suddenly, everything was just... better.

There was also that time we spent two full hours hanging a postage-stamp-sized TV with missing parts on the wall—a TV which we knowingly purchased at a deep-parts-missing discount because we're broke; we had to have a TV in order to get our internet installed. In the end, somehow, that tedium was also improved by "making a memory."

It seems like a simple turn of phrase, a cheesy solution to life's messes, but I think it works. It makes you and your partner feel that you're in the thick of it together, that this moment is unpleasant, shared, and will end. "Making a memory!" I say, as I wipe the baby's poop rolling down my wife's arm. "Making a memory!" my wife says, as she pulls off her giant sun hat to fan the smoking engine block.

When we dwell on mistakes, the stress can linger and set the tone for the rest of the day.

This is not to say that we are a perfect couple without tensions or problems—making a memory doesn't solve everything. But it does redirect the frustration from one another onto getting through the unpleasantness at hand. This is true even when someone is "at fault." Who forgot the diaper bag? One of us. Who thought it was a good idea to camp while pregnant and moving cross-country? OK, that was me. But who put off getting their oil changed too long during a hot summer in the South, thereby destroying a perfectly good engine? OK, yeah, that one's actually on me too.

And making a memory doesn't shrug off accountability, either. I'm a grownup; I know I messed up big time by destroying the car. When we realized that something as basic as lack of oil was the source of car-pacolypse and it was all my fault, I said "Oh, wow. I am so sorry. I really f-ed that up." And my wife said, "Yep." We're still paying for that oil-change mistake many years later. Mistakes have consequences, but they shouldn't tank our joy for each other in the long run.

We recently celebrated our five-year wedding anniversary. I spent last weekend making a new memory by tearing the interior roof off the no-longer-new-to-us car to search for a rotting mouse that died somewhere up there (and didn't find it, so... that'll be a treat for another day). In the process, I saw the slight stains of breast milk that still linger on the very back of the dashboard, and I felt nothing so much as sheer joy. Mistakes and awkwardness are part of everyday life—and I'm so glad we're in it together.

Grover Wehman-Brown is a genderqueer parent, writer, researcher, and social justice organizer living in the hills of Western Massachusetts. She is currently writing a book about ending homelessness in the U.S. You can follow her work at her website and on Twitter @hmsteadscholar.

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Imagine this situation, you are attending a very important business meeting and all of a sudden you have an unrelenting urge to urinate. You rush out of the boardroom but in the washroom, nothing happens. You go back to the meeting and forget about it until you feel a wet patch on your briefs.

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13 Whole30 Tips for Dining Out So Your Social Life Isn't Toast

So you decided to start the Whole30. Two words: Hell yes. If you still have questions about what in the world you just signed up for, you’ll want to check out our comprehensive Whole30 guide to give you the basics, tips, tons of recipes, and more.

Aside from the fact that there’s a surprising amount of tasty options to make at home, you’ll be happy to know that you won’t have to hibernate (or be a total anti-social hermit) all month long. It’s totally possible (and actually enjoyable) to eat at restaurants with friends and family. Here are some of our top tips for dining out on the Whole30.

Tip 1: Focus on what you can, not can’t eat.

A common challenge on any diet is the feeling of deprivation, which typically just leads to a binge. This can become particularly evident and stressful when you’re dining out with friends, and a lot of the typical restaurant staples are total no-nos while you're committed to the Whole30.

Regardless of how or what you eat, try thinking of all the different foods you can enjoy—you have more options than you think. This way you won't feel deprived and you can stay enthusiastic and on track.

Look for lean meats, poultry, and fish with a side of vegetables to keep your decision-making simple (you can pretty much guarantee most restaurants will have both). Going out for brunch? Fried eggs with a sweet potato hash and greens is a delicious go-to choice.

Tip 2: Check the menu before you go.

This is a no-brainer. Being prepared is the key to a relaxing (and Whole30-friendly) night out. Most restaurants share their menu, and even sometimes nutritional stats and ingredient lists, online so you can easily do the legwork ahead of time and come up with a game plan before you arrive.

If you still have questions and don’t want to be the Diet Debbie Downer at the table, feel free to give the restaurant a ring ahead of time. If your friend picked an Italian joint that only serves pizza and Caprese salads, she’ll understand if you decide ahead of time that you want to go somewhere else so you aren’t just eating a bowl of tomatoes and being the most boring dinner date ever. If she pushes back and insists on getting her pizza... boy bye!

Tip 3: Ask lots of questions. Like, as many as you want.

Whether you choose to call ahead or grill your server on the spot, you’ll want to be as specific as possible. And don’t feel ashamed about that. Be proud that you are working toward making yourself feel better in the long run and asking simple questions will help you get there. Aside from the obvious Whole30 don'ts like grains, beans, and dairy, which are often listed on the menu, you’ll also want to find out the nitty-gritty of what’s in your food and how it’s cooked.

Often, sauces, dressings, and sautés have wheat flour or sugar added to them, and proteins can be similarly dredged in flour or vegetable oils if you’re not careful. See what other options the restaurant offers. While they may not have coconut oil or ghee, they’ll definitely have olive oil, so ask if they can stick to that. If you don’t ask, you'll never know.

Tip 4: When in doubt, swap it out.

With the rise in dietary restrictions and options, most restaurants are well equipped to make reasonable substitutes whenever they can. That’s not to say that you should ask the line cook at the Cheesecake Factory to create a whole new dish for you, but you absolutely should be able to swap out a starchy side for veggies if they’ve already got them on the menu. You may have to pay a bit of a premium for the switcharoo, but at least you’ll be able to confidently enjoy everything you’re paying for.

Tip 5: Mocktails can be just as fun as cocktails.

Alcohol is an absolute no on the Whole30, but that doesn’t mean you have to be stuck sipping plain seltzer all night. Ask the bartender to spruce up your sparkling H2O with some muddled citrus, fresh fruit, herbs, or even a splash of juice (as long as it’s 100-percent pure!).

Sometimes just the act of drinking something besides water can take your mind off of the wine list you're doing your best to ignore. Even better, sip your mocktail out of a wine or martini glass to get extra festive. A sober buzz is fun too, guys, and what's even better is that you won't have a hangover or a foggy brain the next day.

Tip 6: DIY your dressing.

Dressings can be a hidden source of a lot of off-limits ingredients while on the Whole30. It’s not uncommon to see a seemingly healthy dressing get packed with dairy, sugar, and other processed foods. DIY it by asking your server for a side of olive oil and vinegar, and then MacGyvering your own quickie dressing at the table. This way you can also control the quality and quantity of the ingredients to your taste with total Whole30-approved precision.

If you’re feeling really motivated, you should make your favorite dressing at home so you aren’t stuck with just plain oil and vinegar. Just bring it in a mini Tupperware and be prepared to impress your dinner buddies. If you know you're going to want something creamy, give a tahini-based dressing a try. It's a game-changer.

Tip 7: Choose condiments with caution.

Restaurants love to sauce things up… literally. Be aware of what’s going on your plate. Stay away from any teriyaki or other sweet Asian sauces, BBQ sauce, or ketchup that all pack in added sugar. Instead ask for mustard, hot sauce, oils, or vinegar. Pro tip: Bring a Whole-approved mayo like Primal Kitchen in your bag and mix it with hot sauce. It can be a dream for your baked sweet potato wedges or bun-less burger.

Tip 8: Buns out.

Admit it: Your favorite Whole30 proteins can be just as good without relying on their carby vehicles. Burgers, sandwiches, and tacos can easily be ordered sans bread, bun, or tortilla with a few sturdy pieces of lettuce in its place. No lettuce? No problem. You can just knife and fork your meat and get right to the goods. Just be sure to ask the obvious questions to make sure the proteins are prepared to your Whole30 liking.

We can’t wait for you to discover just how much you really don’t need the bread to make your meals complete. (This is one of those lessons that you'll keep with you long after the Whole30 is over).

Tip 9: It's easy to dial back the dairy.

These days, it’s very common to find dairy-free options on virtually any menu. If the item you have your eye on has a little cheese on top, it’s easy to omit or swap it out for something like avocado or extra veggies.

While the dairy on a cheeseburger may be pretty easy to spot, there are a few more stealthy items to look out for. Soups, meatballs, sauces, and even sausages can contain generous amounts of dairy, so always double check with your server before you place your order.

Tip 10: Ask for the gluten-free menu if you need somewhere to start.

Like dairy-free, gluten-free options are becoming more commonplace in both quick service and sit-down restaurants. Some larger chains even often have an entirely separate gluten-free menu, helping you easily narrow down your picks.

Of course, this doesn’t mean it’s Whole30-approved (you’ve still got to rule out dairy, grains, and other off-limits ingredients), but it will at least be a good place to start if the thought of flipping through an entire menu is too overwhelming.

Tip 11: GBB is your BFF.

GB-what? Here’s a little diddy to help you easily navigate your protein choices: GBB stands for grilled, baked, or broiled, but it could just as easily include steamed, braised, boiled, and sautéed as well (but GBBSBBS sounds a little excessive).

The key here is to stay away from items that are labeled as “crispy” or “battered,” which almost always means some sort of non-Whole30 flour, batter, or carby-coating. "Baked" casseroles are, of course, an exception, as they too can often also contain pulses, dairy, or grains, so be sure to get the full scoop on your choice.

Tip 12: Choose nature’s candy if you must have dessert.

Alright, you’ve made it through your meal and hopefully enjoyed something tasty, but what happens when everyone starts ordering dessert? Well, this one is going to be tough. Since one of the main goals of Whole30 is to significantly reduce your sugar intake and to avoid “healthy” style versions of traditional treats, your best bet for something sweet is to order fresh fruit.

If you’re not hungry or not feeling the $13 berry medley, but just want to keep your mouth occupied while your hubby is shoveling cheesecake into his mouth, consider a cup of herbal tea. You can always enjoy something Whole30-approved like a date with a little bit of almond butter on top if you’re hungry later on at home too.

Tip 13: Tip well.

And finally, if you’ve called ahead, asked a lot of questions, and made substitutions and special requests, be a good human and tip well. Your server (and the kitchen staff) will appreciate the gesture and will continue to look after Whole30-ers like you.

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When Dieting And Losing Weight May Be As Simple As What And When You Eat

Learning the importance of what to eat and what time to eat can change your life forever. Millions of people have been told so many lies about dieting that they don't get the results they seek and give entirely.

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One Day, Scientists Could Grow The Human Cardiovascular System From Stem Cells

Developing replacement tissues from the stem cells is one of the major goals of biology. In case any damaged part of the body can be restored by the tissue, then this can be used to treat the people.

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Student Suicide: What Teachers Must Do and Mustn't Do

Suicide rates among students are on the ascendancy globally. Suicide is ranked as the second leading cause of death in educational institutions. The World Health Organization (WHO) indicates that annually one million people die from suicide with one death every forty seconds with an estimate of 1100 college students dying every year. One of the leading causes of suicide in schools has been associated with harassment from teachers. What are teachers doing to spark and heighten the fire of suicide among students? What should teachers do to help their learners erase suicidal thoughts from their minds? This article offers perspectives and valuable insights into ways that teachers can help arrest the menace of suicide in educational institutions globally.

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Can Fat Really Be Hypnotised Away?

This was a question a client asked me recently, I knew what she meant but of course the question was wrong. Fat cannot be hypnotised, but weight loss will result from good hypnosis. However there are a few things to be considered. In my opinion hypnosis should be targeting a healthy diet which is low in sugars of all kinds and processed foods. You will need to have a good understanding of this, if your hypnosis practitioner can't give you this information then you must educate yourself.

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Drinking Away Post-Workout Pain: Dumb and Dangerous or Backed by Science?

I don’t know about you, but after a grueling HIIT workout, weight-training routine, or a million burpees, I’m hobbling around with stiff knees and an aching back. So like many before me, I often reach for a glass of wine to dull the pain as much as give myself a pat on the back.

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But does booze really work this way? And even if it does, is it OK for you? There must be a million-plus movies in which a soldier is given a stiff shot of whiskey before having a bullet removed or a leg amputated. So logic must follow that if a glass of booze can help a fictional cowboy or WWI veteran, it should handily dull the effects of interval training on a recumbent exercise bike, right?

To bring it back to reality, we’ve all heard stories about people who took a tumble after an ill-advised drunken bike ride or fell down drunk at a party and were oblivious to the pain until the next day, but these aren’t exactly stories that offer models to live life.

So I’ve often wondered whether I’m kidding myself that my post-workout glass of wine offers any real relief. Does alcohol actually reduce my pain physiologically, or does it just relax me to the point that I care less about being sore?

Does booze really help your pain?

Researchers can’t precisely answer that question yet, but there is some evidence to suggest that booze seems to lessen pain, and a 2013 study concluded that low-to-moderate drinkers experienced fewer symptoms (including pain) of fibromyalgia. An earlier study published in the journal Disability and Rehabilitation found that men with chronic back pain who drank 12 drinks per week appeared to have less physical disability than non-drinkers.

Moderate alcohol use has also been demonstrated to have a protective effect against rheumatoid arthritis. Even the National Institutes of Health’s National Institute on Alcohol Abuse and Alcoholism acknowledges that alcohol does have an analgesic (read: pain-relieving) effect, and that up to 28 percent of chronic pain sufferers use alcohol to help lessen it. "The reason alcohol dulls pain is that alcohol permeates the blood-brain barrier and could modulate the pain receptors in the brain, in the same way opioids do (unlike food, which stays in the gut)," says Bola Oyeyipo, M.D.

So, yes... but also no. It’s complicated.

Cue the Price Is Right loser horn: Although some research does suggest that booze can dull pain, you’d be hard-pressed to find a doctor who would encourage it as a treatment: The risks and downsides of alcohol consumption might negate the pain-relief positives. So check this out before you make a beeline to the bar after yoga.

For one thing, the purpose of most of these studies has been to look at alcohol use among people suffering from chronic pain; they weren’t necessarily measuring how well alcohol relieves post-workout pain, although there have been several associations noted. Put another way, these studies confirm that pain sufferers are self-medicating with alcohol, rather than trying to establish alcohol as an awesome pain reliever.

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"We don’t know that drinking alcohol lessens disability from chronic pain," says Gary Macfarlane, Ph.D., chair of clinical epidemiology at the University of Aberdeen in the UK and co-author of a study on alcohol use and arthritis pain. "All we can say is that people with chronic pain who drink alcohol are less disabled. It could be that people who are less disabled undertake more activities, including going out and socializing, and in so doing, drink alcohol. So it’s important to be very careful in the interpretation."

Additionally, we can’t extrapolate from studies of chronic pain whether alcohol might have similar effects on post-workout soreness or acute pain (pain that tends to be sharper and lasts only three to six months), Macfarlane says.

That doesn’t stop us from trying. A meta-analysis of 18 studies concerning alcohol and pain attempted to do just this last year. Researchers tested pain tolerance of around 400 healthy people (mostly men) after experimentally induced pain and found that the higher the blood alcohol level, the higher the pain-relief effects of alcohol.

"It was short-term pain of various types that we assessed, so it'd certainly be reasonable to hypothesize that alcohol could result in a reduction in acute pain generally," says Trevor Thompson, Ph.D., senior lecturer at the University of Greenwich in London and lead author of the study. "Although you'd have to be cautious in generalizing to muscle soreness specifically, as a few or no studies we examined used exercise as a pain stimulus."

Another note: You’ve heard this before, but it bears repeating: Don’t mix pain killers, even over-the-counter ones, with alcohol. Taking aspirin and alcohol damages the stomach lining, mixing alcohol and acetaminophen can lead to liver damage, and ibuprofen combined with booze can cause liver damage. So, yeah. Stay safe.

The more regularly you drink, the less booze works as a painkiller.

Thompson says it's likely that the more you habitually drink, the less potent the painkilling effect. "But without the data to test this, I'd just be guessing, to be honest," he says.

Increasing consumption to get the same pain-relief benefit could raise the risk that you could become dependent upon alcohol, which isn’t where anyone wants to go. There are plenty of well-established negative effects of alcohol dependency, after all, including damage to your heart, liver, and brain function. Dependence also means that you need to consume more alcohol to get the same pain-relieving effects. In other fun news, moderate drinking was linked to brain atrophy in a recent study, so… yeah. Buzzkill.

What constitutes "moderate consumption" is another thing we should discuss: That’s considered "up to" one drink per day for women. So if you blow your wad on a post-workout glass of wine, you can’t have one with dinner too—if you want to adhere to the CDC’s guidelines.

So what should we be doing?

The bottom line? Light to moderate drinking probably won’t significantly damage your health, but Thompson says it would be wise to explore other, healthier options to deal with pain. In addition to reducing your risk for health problems, even from a pain-management perspective, it’s best to keep boozing to a minimum.

"Our research has shown that people who drink moderately—one to two drinks a day—have the lowest levels of disability," Macfarlane says. "The effect is not seen at high levels of alcohol consumption, and we understand from much previous research that consuming alcohol at higher levels is bad for your health overall."

Personally, I will probably still have a glass of wine after a hardcore workout. But I’ll try to keep it to one glass and keep it framed in my mind as an indulgence, not a pain eraser. Maybe I’m in good company: Certified trainer Cary Raffle has a 90-year-old client, Dan, who skis, plays tennis, and enjoys a "wee dram" (usually a scotch rocks or martini) after his training sessions, Raffle says.

"I don’t have a scientific answer or recommendation, but as far as I’m concerned, anyone would do well to follow Dan’s regimen!" Raffle says. "And I wouldn’t presume to suggest any changes."

Virginia Pelley is a freelance writer in Tampa, Florida. Follow her on Twitter @VirginiaPelley.

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12 Super-Achievable Ways to Unplug More This Year

We use our phones for absolutely everything. Need to eat? Seamless or Grubhub is just minutes away. Need to send your exact location to a friend? Drop a pin. Need a date? Hop onto Bumble and swipe until you line one up. While 24/7 access to these technologies has greatly improved our quality of life in many ways, our mental health and social skills have also taken a hit, at least according to The TAF Preventive Medicine Bulletin.

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Of course, there are also plenty of emotional benefits to our smartphones: Many folks live far away from family and old friends, and contemporary technology plays a vital role in keeping those relationships intact. But where do we draw the line?

When reflecting on this past year, I realized that I had gotten sucked into my online world with the good intention of keeping in touch with my loved ones, but that being connected 24/7 had cost me some mental health—and a lot of time. So I’ve resolved to make some major changes this year to help me disconnect, which will also help me focus on myself and my goals, and upkeep those relationships in a more healthy way. Here are 12 ways that you can do this too:

1. Join an accountability group (kind of!).

Sometimes because I work so much, I don’t get to see my friends very often. Weeks or months of "we need to catch up" texts will go by until finally, we find an hour when we’re both free (and exhausted) after work. At this point, the hangout, which is almost always grabbing a drink at the bar, can feel more like a chore than anything else.

But there are ways to combat this struggle—and the constant scheduling ping-pong that precedes it. Seek out friends who also want to unplug and take turns planning outings and evenings where you can leave your cellphones at the door and enjoy each other’s company instead. You can theme it up too: Get into a murder mystery game, host a wine tasting, do some karaoke...

2. Plan work lunch dates.

Usually, when I eat lunch at work, I end up blindly surfing the web. I feel like I desperately need to pause from the day’s tasks, but I don’t actually leave my desk, so I mindlessly browse Facebook or Pinterest... but I don’t ever take an actual break. And I’ve noticed that since I’ve fallen into this pattern, I don’t really have a lot of friends at work or know much about my co-workers.

This year, I’ve started asking my co-workers to eat lunch with me. I’m learning more about my colleagues, which is fun, and also helps out when navigating how to alleviate tension at work and understanding how my colleagues work best. It’s also great for avoiding that end-of-day technology hangover.

3. Give yourself a home project.

This year, I decided that instead of sitting on my couch looking through Instagram on the weekends, I’d give myself small projects in my home, starting with a super-easy DIY chalkboard wall, working up to redecorating my bathroom.

Pinterest can be overwhelming—especially considering how many Pinterest endeavors, once you actually try them, end up being epic fails—but there are a few good ones in the pile. One of my favorite projects that actually panned out was this pallet coffee mug organizer, only with one alteration: I used "S" hooks that you can buy at your local hardware store instead so that I can switch out what I hang there. Sometimes I use it for my mugs, other times to hang herbs. Another successful project: DIYing old glass jars into decorative containers to store bathroom items like Q-tips and bobby pins.

4. Get a workout buddy.

You may have a fitness goal this year, but if you’re anything like me, you’ll spend half your time at the gym adjusting your playlist and snapping photos on your Instagram Story. Look! I worked out! Here’s proof! You end up leaving the gym two hours later with only about 45 minutes of actual working out accomplished.

Next time you work out, bring a buddy and leave your phone in your locker instead. You can’t get lost in your own world if you’re busy catching up in between sets, plus your friend can push you to achieve your fitness goals and vice-versa.

5. Schedule phone calls and Facetime.

I often find myself overwhelmed by a deluge of text threads from out-of-town family and friends. Keeping up with those relationships is very important to me, but sometimes I feel like I’m taking hours at a time to catch up via text. Worse yet, I usually feel like we never even truly connect and instead just gush about how much we miss one another.

This year’s solution: scheduling phone calls and Facetimes with my loved ones so I can give them my undivided attention. Sure, yes, I’m still on my phone, which isn’t exactly disconnecting, but a one-hour, high-quality Facetime or phone call allows me to catch up with my loved ones way more than hours of distracted text messaging can. What’s gained? Time and real connections. Plus, we can plan for when we’re going to talk, so it’s convenient for both of us—and we have far more real news to catch up on by the time we can speak on the phone.

6. Make a reading list.

As a kid, I loved reading, and as an adolescent, books helped me escape. But as an adult, I’ve fallen completely flat. The excuses are endless, but primarily center around the same concern: I feel like I don’t have the time. This year, I decided to make a reading list so that I couldn’t make any more excuses.

Now every time someone recommends a book, I write it down in my planner with a note on the genre or subject matter so I have a running list to choose from. Instead of surfing the web, I make sure I use that critical 30 minutes before bedtime to read. According to The National Sleep Foundation, unplugging before bedtime improves the quality of your sleep. Combine that with the positive effects of reading, including increased connectivity in the brain, and you’re out of excuses to avoid doing something you already love.

7. Pass The '90s Test.

Being a child of the new millennium, I have no idea how to date without social media and cell phones—we’ve grown up learning to take our social cues and flirtations from Instagram, Snapchat, and text messages. I was thinking recently about what my relationships would be like if they weren’t so rooted in online communication and realized that most of them would be effectively nonexistent. So I realized I needed to stop developing more 2D relationships and focus instead on seeing potential romances in person.

So I came up with what I call "The '90s Test." I’ll only use my phone to set up a date with a person (like you would when you called someone’s landline back in the day). I make sure to leave on time so I don’t have the crutch of texting updates when I’m late, and I bring a book to read while I wait if they’re late. I’ve found that this also sets the standard of not using phones on the date, so that it’s uninterrupted and genuine. This way, if it’s a good date, you’ll know quickly that you have a real connection—and if it’s not going anywhere, you won’t have to wonder. You’ll figure it out fast instead of hiding behind your phone.

8. Invest in a camera.

The beauty of the modern age is that we don’t need 800 different devices to do everything we want; your iPhone can do practically everything. But how many times have you been on vacation or at an event where you promised yourself that you’d only bring your phone for pictures, but end up posting all over (and subsequently scrolling through) Instagram, or pretending to be occupied with something on your phone in order to avoid mingling or diffuse an awkward situation? I’ve done that so many times, and I walk away from the experience feeling like I kind of missed it all. This has led me to buy a simple camera. It makes me stay in the moment, and later, if I really want to upload any to Instagram when I’m bored at home, I always can.

9. Pioneer nights.

Growing up in Florida, this is how my parents used to make losing power during a hurricane fun. My parents would challenge my brother and me to avoid using anything electric all night. We’d eat by candlelight, talk instead of watching TV, and go to bed when we were actually tired.

Try this at home alone or throw an adult sleepover with friends: Break out your favorite candles, no-cook snacks (cheese, wine, and a box of frozen cupcakes should do the trick), and board games, and spend the night sans electronics. Go to bed early, and you’ll feel like a million bucks the next day.

10. Get a pen pal.

A while ago, my friend Lauren and I decided to become pen pals. You might assume that going old-school this way would make keeping up our friendship harder, but while we speak less than we might otherwise, the quality of the communication is much higher. I feel like so much online communication is one-sided, but as pen pals, we’re forced to ask questions about each other’s lives.

When I broke up with my ex-boyfriend, who is a mutual friend, I sent Lauren a letter about it. About a week later, I received a letter from her expressing her condolences and agreeing that he was a jerk, and a week after that, I sent her a letter back, updating her on how I was doing. By the time she’d sent the next letter, I was already healing and there wasn’t any room for petty he-said/she-said talk. It felt like a really natural way to process the breakup and receive support from a friend. Now we send each other goodies like homemade jewelry in the mail too, and she’s one less friend I have to worry about texting—we’ve got our own thing going.

11. Take a class.

I’m the biggest culprit of complaining I have no time for anything, but then spending hours on my phone, doing a whole lot of nothing. I’d always like to go to that yoga, painting, or acting class, but then my day flashes before my eyes. This year, though, I plan to go to a class once a week.

I know it’s not possible for everybody, but if you can, consider trying to build an extra $30-60 per week into your budget. Learning new things is an amazing act of self-care. And when you actively engage in learning as an adult, not only will you feel an incomparable sense of accomplishment you can’t get at work, but you’ll also just become a more interesting human.

12. Jump into your side hustle.

Probably the only thing more popular than the puppy filter on Snapchat right now is having a side hustle. So many of us are coming into our own as creators and want to be in charge of our own source of income. Whether that means making personalized t-shirts or starting your own production company, consider starting to take baby steps toward your entrepreneurial dreams instead of endlessly checking Facebook. When you’re doing something for yourself that you’re passionate about, the benefits are endless.

Anie Delgado is a freelance writer, actress, and musician based in NYC. Follow her on Instagram and Twitter @anie_delgado and check out her music on Spotify.


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