Attractive middle aged couple leaning against each other.

8 Ways to Thrive in Midlife and Beyond

American society values beauty and youth. It’s a fact of life. Look at any movie—Hollywood or independent, it doesn’t matter—magazine (aside from AARP), or television show (Golden Girls went off the air a long time ago, people) and you’ll be hard-pressed to find a gray hair or wrinkled brow among them. And the portrayals you do see of older people are often hackneyed stereotypes of asexual, grouchy killjoys or someone having a midlife crisis. Change the script about getting older “Let’s change the conversation about what getting older means,” says women’s health expert Dr. Christiane Northrup in her book Goddesses Never Age: The Secret Prescription for Radiance, Vitality, and Well-Being. “Our culture tries to tell us how to move through time and tell us we only have so much time left,” she writes. She suggests rewriting the script by realizing chronological age just measures time, and by calling it getting older, not aging. “Getting older is inevitable, but aging is optional,” she writes. Let’s look at how we can challenge what we are told about age in our culture to have a more positive mindset about getting older. 1. Stop calling it a midlife crisis We should probably save the word “crisis” for the real deal and not for another pass around the sun. Plus, the bulk of research shows that there may be a shifting of gears in the 40s or 50s, but it’s often one of renewal and exhilaration, not crisis, writes Barbara Bradley Hagerty in her bookLife Reimagined: The Science, Art, and Opportunity of Midlife. 2. Break routines Thrive later in life by using your foundation—your experience, resources and sense of self—to take risks aligned with your purpose. Midlife can be about renewal: taking the time to renegotiate your purpose, refocus your relationships, and transform the way you think about the world and yourself, Barbara explains in her book. 3. You don’t have to do (or not do) something based on your age Christiane says you don’t have to cut off your hair at a certain age, wear dowdy clothes or stop thinking of yourself as a useful, contributing member of society. She suggests looking for ageless role models like actress Helen Mirren, writer Margaret Atwood or singer Mavis Staples. Companies sometimes take for granted the contributions of older workers—especially women. But some research suggests that people who continue to work into their golden years can experience a greater sense of happiness, meaning and well-being than those who fully retire. Websites such as LifeReimagined.org and Encore.org are ready to help you make the most of your third act. 4. Try not to brand yourself negatively Always talking or posting about your latest ache or pain means you are dwelling on the negative, which can be a slippery slope to acting a lot older than you are. Practice having a positive mindset about your age by focusing on and being grateful for what your body can do. 5. Keep old friendships and form new ones We are born as social creatures and our need for meaningful relationships doesn’t diminish with age. No age is too old to make new friends. A close network of friends to share life’s burdens with can keep you healthier and living longer. Long-term studies have shown that our social connections can even stave off heart attack, stroke and depression. 6. Challenge what you see on TV Go to a dance club with your 40-something friends. Run your first 5K in your 50s. Start a business in your 60s. Or enroll in a class to learn a new skill at any age. Test your limits, try new things and talk about yourself with vitality and strength so you can feel that way, too. 7. Invest in your physical and mental health Exercising, doing your newspaper’s crossword puzzle or writing poetry all can help you retain cognitive function as you get older. Weightlifting helps retain muscle and bones; and cardiovascular exercise improves your heart function, your mood and the appearance of your skin. 8. Switch up how you celebrate your birthday Christiane suggests that we stop celebrating milestone birthdays because “the milestone becomes a millstone.” Instead, she suggests having “a celebration of your worth….Celebrate triumphs and the moments when you didn’t think you’d make it and did.” When you engage in life with a youthful mindset, it can open your life up to many exciting possibilities. You can challenge preconceived notions about your age and help change perceptions about getting older. While family history and environment have an impact on overall health that is beyond our control, when it comes to aging, “belief trumps genes,” Christiane says. Sandra Bienkowski is a regular contributor to Live Happy and the founder and CEO ofTheMediaConcierge.net.
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Living for Likes

Living for Likes

Matt had been ready to propose for months. He had the ring, he had the woman of his dreams—but what he didn’t have, he feared, was a good enough proposal. Weeks passed, and while his soon-to-be-fiancée grew increasingly impatient, Matt became more and more anxious. Not because he was afraid she’d say “no,” but because he was afraid the proposal wouldn’t look good enough on Facebook. How could he compete with flash mobs and choreography? All he had was a ring and good intentions. How would his heartfelt romantic notions stand up under the scrutiny of the web? For your viewing pleasure My sister-in-law told me this story (the eventual bride is her cousin) just days after I had seen a similar piece on the news on how social media has turned the tradition of asking someone to prom into an online spectacle. “Promposals” are the latest thing, with extravagant invitations that rival many marriage proposals and are typically captured on video for immediate upload. Many of the teens interviewed in the segment acknowledged they felt a great deal of pressure to live up to a Facebook-worthy ask. They knew they would be judged by a jury of their peers, and felt pressure to, as they say on the TV show Survivor, “outwit, outplay and outlast” their competition. In a world dominated by social media, where every move seems to be Snapchatted, Instagrammed, Facebooked or Periscoped, it appears that we’re endangering the art of just “being.” We’re so busy capturing the moment for posterity that we may forget to live in it. Checking out by checking in Most of us, myself included, enjoy sharing our life moments online with those we care about. Social media allows me to keep up with friends’ vacation plans, participate from afar as their children (and puppies and grandchildren) grow up, celebrate the high points and be able to respond immediately to their losses. I’ve learned things about them I probably never would have known in the “real” world and have found commonalities and differences that I never knew existed. As rewarding as it can be to nurture these friendships, experts have expressed concern about how social media and our active online lives are making us recalibrate what’s important to us. While we want to capture special moments, record them and share with friends, the tools we use to do so may end up taking us away from the very experiences we are attempting to capture. We become tethered to our smartphones, afraid we’ll miss “that perfect moment.” And yet, while looking down at those phones, uploading our most recent photo, that may be exactly what we’re doing. What’s the harm? In his book Our Virtual Shadow: Why We Are Obsessed With Documenting Our Lives Online, entrepreneur Damon Brown looks at how constantly documenting our activities prevents us from fully enjoying them. Frequent check-ins, tweets and status updates may serve as what Silicon Valley tech culture expert Paul Philleo calls “anchors of memory.” These anchors allow us to piece together a timeline of where we’ve been and what we’ve done in the past days, weeks, months and years. But as we become more concerned about documenting the moment than we are with being in it, Damon says, we’re shortchanging ourselves of the experience. And it runs contrary to the current pursuit that many of us have: to learn to live in the moment. “We’re running a fool’s errand,” he writes, “sacrificing everything to capture our lives, even if that requires not being fully present in those lives as we are living them.” That’s not to say we should abandon this online documentation, but Damon is among those who say we need to reevaluate its priority. He suggests we each begin to look at how we’re using social media and curb what he sees as a sort of Pavlovian response to events—that inevitable, almost automatic, reach for the phone. Maybe next time you feel the temptation, instead of taking a picture, take a breath—and then take a moment to enjoy it. Paula Felps is the science editor at Live Happy magazine.
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Make-A-Wish: Where Science and Hope Meet

Make-A-Wish: Where Science and Hope Meet

"Knock, knock." "Who's there?" "Interrupting cow." "Interrupting cow wh—" "MOOOOOOO!" Spend enough time with 4-year-old Kellan Tilton, and you’ll likely be met with a barrage of similar conversations, since that’s how the spunky boy defines happiness. “It’s when people laugh really hard at my knock, knock jokes,” he says. Kellan started chemotherapy on the third day of his life after being diagnosed with neuroblastoma. Paralyzed from the waist down, he began using a wheelchair at 17 months. “You’re never prepared—how can you be?” asks Elizabeth Tilton, Kellan’s mom. “It’s a learning curve for us right now, and we just take it day by day.” Make-A-Wish entered the family’s life last year on a mission to fulfill Kellan’s one greatest wish: to have a pathway built from his family’s Maine home to their barn, where he loves to help his dad, Dan, with the day’s tasks. Having a typical farmyard, it was hard for Kellan to navigate the hilly terrain in his wheelchair. “It was frustrating for him because he’d want to get to the barn or the chicken house quickly like his seven other siblings,” Elizabeth says. “It was really important to him to be under his own power, rather than have us carry him or pull him in the wagon.” Last August, Kellan became the director of the construction crew, describing to them where the 200-foot path would lead and where a swingset—a bonus provided by Make- A-Wish—was going to go. The strong-willed boy got to help, too: He rode the excavator, moved dirt and pushed pavers together. “It was every little boy’s dream,” Elizabeth says. She fondly remembers the first morning after the path was complete. “Dan was down in the barn, and usually when the kids get up, I get them dressed and yell to Dan to come get Kellan,” she says. “That morning, he popped himself onto the ramp and onto his path and just went. I could hear him say, ‘Hi, daddy!’ and then he was there.” Or, in Kellan’s words: “I love to zoom outside in my wheelchair!” And as the path was being built, that’s what you could often  find him doing, giving high-fives to the crew along the way. While the Tiltons have always been positive people (the word “can’t” isn’t used in their household), the Make-A-Wish experience has  filled their hearts in a different way. “Our family got to see the community come together, and everyone involved has really become like family,” Elizabeth says. “I have kids who want to be wish granters now. This path is something he’s going to use for years and has already improved his life—and our lives—so greatly.” Every six months, Kellan returns to the doctor for testing and scans to ensure the tumor remains dormant. “We’re waiting for that five-year miracle mark where he’s considered a survivor,” Elizabeth says. Now, it’s more about managing the paralysis, Elizabeth explains, since Kellan is a typical little boy. “If it’s a ball, he wants to catch it. If it’s a chicken, he wants to chase it.” Managing expectations is also on their minds. Recently, Kellan returned home from a trip to visit his 21-year-old sister, Mollie, at a Connecticut school where she studies dance. He told his mom, “When I’m older, I’m going to hold Mollie up when she dances. When I’m older, I’ll use my legs.” Mollie says statements like that demonstrate how positive Kellan is and how bright his future will be. “The Make-A-Wish experience was incredible because it’s the universe giving him what he deserves—a bright spot, with all of these people gathering to show him that it’s OK. He’s even more independent now and feels like he’s more a part of the team.” Formerly a labor and delivery nurse, Elizabeth has experience with kids living with life-threatening illnesses. “A lot of them seem like they’re old souls to begin with, just because of what they go through,” she says. “Kellan is a special kiddo. He’s going to teach us a lot in his lifetime.” To infinity and beyond What would you wish for if you could go anywhere, be anyone, have anything or meet anybody? That’s the question that’s been posed to more than 350,000 children who have had a wish granted through Make-A-Wish America and Make-A-Wish International, which serves nearly 50 countries on five continents. Inspired by Chris Greicius, a 7-year-old with leukemia who wanted nothing more than to be a police officer, the Make-A-Wish Foundation was born after a team of big-hearted Arizona Department of Public Safety officers banded together to ensure Chris’ wish came true. On April 29, 1980, Chris became Arizona’s first and—at the time—only honorary DPS officer. The wishes are as original as each child’s imagination, and to qualify, kids must fall between 21/2 and 18 years old and be diagnosed with a life-threatening medical condition but not necessarily a terminal illness. Italian dreams Two years ago, 16-year-old Patricia Valderrama was living a typical teenager’s life in Texas. She loved to dance, play volleyball, run track and hang out with her close group of friends while dreaming of one day traveling to Europe. What she didn’t realize at the time was that she’d take an unexpected path to get there. Diagnosed in 2013 with myxoid liposarcoma, a rare form of cancer that typically affects people in their 70s, Patricia made the very adult decision to have her left leg removed to get rid of the disease. Patricia’s mother, Arlyn, recalls the first moment she saw Patricia following the surgery. “She grabbed my neck and hugged it and said, ‘I accept this,’ ” Arlyn says. Referred by her doctor to Make-A-Wish, Patricia knew nothing would make her happier than visiting Italy, a destination that entranced her after watching The Lizzie McGuire Movie as a young girl. “I just wanted to see her happy,” says Erick Valderrama, Patricia’s father. “I didn’t know she was wishing for Italy. I just follow where she wants to go.” By coincidence, the trip kicked off last July on Patricia’s 16th birthday, and the teenager—along with her younger sister and parents—embarked on eight days filled with gelato, famed landmarks and Patricia’s favorite stop—the Colosseum. “When you think of Italy, you think of the Colosseum,” Patricia says. “Everyone talks about it, so that’s why I couldn’t wait to see it for myself. I get to say that I’ve been there now.” The previously unimaginable experience bonded the family, Arlyn notes. “All of the joy and laughter and fun we had—it had such a positive impact on us as a family.” These days, Patricia goes back to the doctor every six months for checkups until the cancer has been kicked for five years. That hasn’t slowed her down, though: She continues to run and dance and dream of new ways to explore the world. More than wishful thinking “A wish is highly emotional—and seemingly impossible,” says best-selling author and lecturer Tal Ben-Shahar, Ph.D., who is also the co-founder of the Wholebeing Institute, Happier.TV, Potentialife and the Maytiv Center for Research and Practice in Positive Psychology. “While the attainment of all goals motivates, there’s a different degree of significance assigned to each goal. Wishes are the goals that we consider most significant.” So, what happens to the mind and body when our wishes—our most significant goals—come true? More specifically, what effect is the Make-A-Wish experience having on children? Those are the questions a team of researchers for the Maytiv Center set out to answer in a 2015 study published in Quality of Life Research. Sixty-six children, ages 5 through 12, participated, all of them referred to Make-A-Wish Israel. Roughly half were assigned to a wait-list control group—children who weren’t certain when their wishes would be fulfilled—while the other half were assigned to an intervention group that knew their wishes would occur within six months. Researchers asked both groups of children to complete questionnaires rating measures of psychiatric and health-related symptoms, positive and negative effect, hope and optimism both pre-intervention and post-intervention. The result? The children whose wishes were granted had higher levels of hope regarding their futures, increased positive emotions and lower levels of depression and anxiety. Control group participants displayed lower levels of positive emotion over time with no major shifts in their levels of hope or health-related quality of life. That might shed light on why Patricia now defines happiness as “being content with what you have and truly appreciating the beauty that is life.” What stood out to her from her trip to Italy was the locals’ laid-back lifestyle. “They don’t wait until the weekend to have fun,” she says. “They take off work a couple of hours every day to visit with friends or go to a cafe and make that part of their daily lives. We don’t do that in America. We get so busy and put off having fun.” Interestingly, the research also uncovered a decrease in the perception of physical limitations among the group of kids whose wishes were granted, something that Elizabeth witnessed first-hand. “To be honest, building the pathway has made Kellan a little more reckless,” Elizabeth says, laughing. “He immediately understood that he was going to have more mobility. He told everyone, ‘I’m going to run really fast!’” We know that many physical symptoms of illness can’t be changed. Where the ailment doesn’t have the final say, though, is in the frequency, intensity and course of those symptoms, because research shows us that those variables can be affected by psychosocial factors—like regaining a sense of independence for a little boy in a wheelchair who sees himself capable of “running.” “The notion of brain and body being distinct is a misnomer,” says Steven Fox, Ph.D., a New York-based child psychologist whose patients have included wish kids. “So if you look at the mind and body, it’s all really one organ. So whatever filters through the mind in a positive way is going to have an impact on the body, and vice versa.” At the conclusion of the study, Tal summed up the findings in a video. “The participants exercised a different muscle than the one they’re used to—the muscle of impossibility,” Tal explains. He notes that once a wish is fulfilled, it becomes possible. “And once they've turned one impossibility into a possibility, why not do it elsewhere?” The healing power of a wish Rollin McCraty, Ph.D., executive president and director of research at HeartMath Institute, illustrates the importance of hope with an example from Doc Children’s book, The HeartMath Solution: Imagine you’ve been in a lifeboat at sea for days after being shipwrecked. Energy depleted, you’re lying in the bottom of the boat and suddenly see a bird. You peek over the side, spotting land. Suddenly, your energy is restored, and you’re paddling like crazy to get to shore. “Hope is a real energy source,” Rollin says. “From a scientific perspective, hope is a really powerful, positive emotion— and emotions are the drivers of our physiology.” Rollin explains that no matter what we’re measuring in a person— brainwaves, heart rhythm, hormones—very little change can be detected if only a person’s thoughts are being measured. But once you trigger an emotion—say, the kind that would accompany a wish coming true—very large changes happen very quickly. According to an article in the journal American Psychologist, anticipation may help replace negative automatic thoughts with positive ones that have been shown to be important when coping with life-threatening illnesses. For Patricia, that meant reading books about Italy, learning some Italian words and even planning her outfits six months before the trip. Psychological healing, of course, isn’t the same thing as changing a prognosis. The role of a wish is to add fuel, since a positive outlook and improved health go hand-in-hand, as Dr. James B. Fahner, founder and chief guide of the cancer and hematology program at Helen DeVos Children’s Hospital in Grand Rapids, Michigan, and chair of the Make-A-Wish America Medical Advisory Council, explains. “It’s one of the circles of life—you can’t have one without the other. But that constant cycle needs energy and inspiration to keep going, and a wish experience is a powerful source of that positive energy.” The reality is that some kids are terminal—but that doesn’t mean the positive effects of a wish experience are lost. “When they look back on a period of time that was really difficult, it wasn’t just time spent in hospitals, and it’s not just images of illness,” Steven says. “They have memories of this special time, too, and that really helps give a sense of positivity to the family in particular.” Exhibit A: Kathy Bailey, whose son Alex faced a brain tumor when he was 11 years old. His wish: to skydive over Disney World. Yet federal law says a child must be 18 years old for a tandem skydive. Unruffled, the team of volunteers assigned to Alex’s wish worked their magic on the FAA until they received an exception. “The wish experience is like a time machine—only you don’t travel back in time, but to a different time when you don’t have to deal with the blood tests and the chemo,” Kathy says. “It’s like you have a paintbrush, and it puts some color back in your lives.” Alex passed away when he was 14, but that didn’t stop Kathy from upholding her end of the bargain she made with Alex before he died: She agreed to skydive on his 18th birthday. At 13,000 feet in the air, Kathy soared, cheeks flapping and spirit soaring—and the power of a wish lived on. Amanda Gleason is a North Texas-based freelance writer and the former travel editor for Southwest Airlines' inflight magazine.
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8 Innovative Gift Ideas for Dad

8 Innovative Gift Ideas for Dad

Since 1972, the thirdSunday in June been set aside as the day to celebrate dads. Dads can be difficult to shop for: the tie and cuff link route has been well worn. But we've come up with eight original ideas that will help guide you through this year's holiday—whether the father you're buying for is a master griller, a do-it-yourselfer or the man who really does have everything. 1. Barbecue boot camp We knowteaching an old dog new tricks can be difficult, especially if that dog has been grillin’ and smokin’ since he was a pup.Barbecue boot camps can take eventhe saltiest grill general’s game to the next level. The Culinary Institute ofAmerica offers grilling and barbecueboot camps as well as a wide variety ofmini-courses in culinary training atthree locations across the country. 2. Father's Day 5K Got a runnerin the family? Then 5K runs are agreat way to stay in shape, and thereare plenty to choose from this timeof year. Buy dad a new pair of kicks,and sign him up for a run near you—and sign yourself up, too! There’snothing wrong with a little competitionbetween family members, right? 3. Head to the speedway TheNASCARRacing Experience offersdads the chance to get behind thewheel and race to the checkered flag.Gift packages include driving realNASCAR race cars, meeting crewchiefs and making your experience lastforever with an in-car video. 4. The great outdoors Summerbrings good weather, long days and...camping! Spend the weekend together Swiss Family Robinson-style. Kidseven camp free on Father’s Dayweekend at all participating KOAcampgrounds across the country. 5. For the dad who says he doesn't want anything If your dad is the type who doesn’t wantall that fuss and would rather you saveyour money, then here are a few creativeand economical gift ideas that still let himknow you care. • Write him a letter explaininghow much he means to you. • Teach the old man how to Skypeand keep up those long-distancelines of communication. • Let him take a mid-afternoon nap. • Listen to his stories. • Bake him his favorite cookies. • Wash his car. • Register dad for a do-it-yourselfclass at a home-improvement store. 6. For the socially conscious dad You'll find no shortage of worthy causes to which you can donate money in dad's name. Oxfam Americais a nonprofit organization dedicatedto finding solutions to end poverty,hunger and injustice in the world.A small gift can help feed a village, sparedisease and give children a chance toread. 7. Something to help all dads According to the ProstateCancer Foundation, prostate canceris the most common form of non-skincancer. More than 2 million Americanmen currently live with the diseaseand 28,000 will die from it annually.Help dads everywhere by making adonation in your dad’s name or in thememory of someone else and encourage him to get checked regularly. 8. Uncommonly beneficial UncommonGoods.comis an online retailer that sells unique andcreative gifts, from books to gardening accessories. For every purchase made, they give $1 to a charity of your choice. Since they began the policy 12 years ago, they have donated more than $700,000 to various nonprofits.
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5 Ways to Commit and Make it Stick

5 Ways to Commit and Make it Stick

Have you ever wondered what makes us emotionally committed? Some people are committed because they have strong feelings for a person, place or purpose. Others are striving to reach a goal. Some make commitments out of a sense of obligation because their job or relationship requires it from them. Commitment is the emotional backbone that gives us strength, determination and focus and that deeply connects to our feelings of happiness and well-being. It is nearly impossible to talk about commitment without talking about engagement. Engagement is the act that demonstrates commitment. For example, you cannot just buy a plant and announce your commitment to take care of it. While it may be interesting for you to shout out in the store, “I am buying this plant, and I will nurture it and make it grow!” the true proof is in the actions you take after you have brought it home. You will need to provide it with sunshine and water, prune its leaves and regularly tend to it. Show, don't tell Life works very much the same way. I have worked with countless couples who say they do not want to divorce, people who claim they do not want to lose their jobs or say they want to be better parents, but they are not actively engaged in demonstrating their commitments. For example, you can show up to work and sit at your desk and call yourself “committed to your job,” and yet if you do not show engagement by being responsible, meeting deadlines, thinking creatively to solve problems and meeting customer needs, then you will not be as successful because you are not, in fact, truly committed. To assess how engaged you or someone else is in a commitment, first look at actions. The difference lies in whether one is locked into what I call “passive commitment” or “active engagement.” Passive commitment is when you say you are invested or committed but you wait for things to happen instead of taking action on your own. Here are 5 ways to build up your active engagement skills: 1. Make conscious commitments and have a plan to back them up Announce your action, such as, “I am committed to spending more quality time with my family,” or “I am committed to helping others more than I have in the past.” 2. Team up Surround yourself with others who are actively engaged in what’s important to them. Team up with a friend, colleague, life partner or business partner. It is easier to be committed when you are working toward something together that you all care about. 3. Let your actions do the talking Your actions, language and body language all reflect your engagement. Follow through on your conscious commitments. 4. Balance expectations Make a schedule to invest the necessary time and energy to be engaged in what’s important in your life. Balance your abilities to meet others’ expectations as well as your own. 5. Regularly evaluate your commitments Do you have too many or not the right ones? It can be difficult to maintain momentum if you are unhappy or if you feel that what you are investing in is not accomplishing the desired results. Take time out to examine the situation and adjust as needed. The good news about building skills in the area of engaged commitment is that they apply to any endeavor you care about: relationships, work, family, health and community. So now is the time to take the first step. Determine what’s important to you, commit to those people or actions and engage to become a better, happier you. Stacy Kaiser is an editor at large for Live Happy.
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Happiness Makeover Contest Winners!

The Winners of Our Happiness Makeover Are…

Earlier this year, in our 90 Days to a Happier You challenge, five members of the Live Happy team learned how to sleep better, worry less, set bigger goals, improve communications and unplug from work. Now the two winners of our Happiness Makeover essay contest will enjoy the same expert coaching that helped us turn our lives around. Joann Germain recently left active-duty service in the United States Air Force after 14 years to be a stay-at-home mom to her two sons, ages 1 and 10. She wrote that she’s “an over thinker” and that “toxic and negative thoughts” keep her awake at night. “I’d be a much happier version of me,” she says, “if I could learn how to remove these toxic and negative thoughts and shut my brain off.” For the next three months, Joann will be coached by board-certified sleep specialist Michael Breus on how to move from an overactive mind to a slumbering one, with relaxation practices and other tools. *** Kelsi Inge is a mother of five children, ranging from 10 months to 9 years old, and a marketing entrepreneur. Trying to balance the demands of work and family while attempting to maintain a healthy body, Kelsi told us, leads to a pileup of stress and guilt that leaves her exhausted and unhappy. It doesn’t help, Kelsi admits, that she finds herself spending “way too long” on social media. “I believe that to bring peace and happiness into my life I would greatly benefit from coaching from Christine Carter,” she wrote. “I would have new methods on how to truly delegate my time between family and work. My kids would have a more engaged mother, which in turn would make everyone happier.” Kelsi will have the perfect guide in Christine, a sociologist and author of The Sweet Spot: How to Find Your Groove at Home and Work. She’s an expert in helping busy people learn how to live in the zone, the place where you have the greatest strength and the greatest ease. You don’t have to be a contest winner to take advantage of the wisdom of our happiness makeover squad. We’ve collected their blog posts, podcasts and links to their websites and books on our 90 Days home base.
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7 Tips to Master Your TV Time

8 Tips to Master Your TV Time

When we settle down to watch TV, we are engaged, entertained and, if all goes right, happy. Among Americans—who watch an average of nearly three hours a day—watching television is the most common free-time activity. We simply love TV. But while television is a good servant, it’s a bad master. It can often swallow up huge amounts of time without giving much back in return. Here are eight tips to make your TV time a source of happiness instead of regret: 1. Watch TV with someone else We enjoy all activities more when we’re with other people, and we tend to find things funnier, too. Use TV as an excuse to get together with friends and family. Sporting events (the Super Bowl), awards shows (the Oscars), reality TV (American Idol, Survivor), comedy (Broad City), and special events (the finale of Downton Abbey) are all a lot more fun to watch with other people. 2. Use TV as a bridge If you’re having trouble connecting with someone—your sweetheart or your teenager—try watching TV together (even if football or Project Runway isn’t necessarily your favorite). Watching TV is companionable and a way to engage in a pleasant, undemanding way. 3. Record shows Recording allows you to watch a particular show according to your own schedule and mood. Most important: If you’re sleepy, don’t stay up late to watch TV! Record a show, and finish watching it another time. 4. Or enjoy watching them live Anticipation is an important aspect of happiness. Looking forward to a favorite show will heighten the pleasure you feel once you watch it. And it’s fun to think that people all across the country are sitting down to see what’s next on The Bachelor. 5. Enjoy commercials This is particularly easy if you rarely watch TV. An enormous amount of creativity goes into creating commercials, and they can be fascinating if you pay attention. Not only that—surprisingly, a study shows that we enjoy TV more when it’s interrupted by commercials. 6. Learn about TV The more you know about something, the more interesting it becomes. Read some TV criticism; read interviews with the creative people involved in your favorite shows; become more knowledgeable about what goes on behind the scenes. 7. Don't surf Especially if you’re feeling frazzled from multitasking, don’t flip from one show to another. Sit down, start watching, sink into the experience and stay on one channel. 8. Choose to watch TV Often, we don’t really choose TV, it’s just the easy default activity. Make the effort to ask yourself, “What do I choose to do for the next hour?” before you plop down with the remote control. In many cases, other activities would take a bit more effort to begin, but would yield more enjoyment in the long run. If you watch TV mindfully, it can be a source of happiness, especially if you use it to connect with other people. If you watch it automatically, and for lack of anything better to do, it can be a drain on happiness. Gretchen Rubin is the bestselling author of The Happiness Project, Happier at Home and Better than Before. She is one of the most influential writers on happiness today, and has become an in-demand speaker and keynoter. Learn more at GretchenRubin.com.
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Become Smarter, Faster, Better!

Become Smarter, Faster, Better!

In his latest book Smarter Faster Better: The Secrets of Being Productive in Life and Business, Pulitzer Prize-winning journalist Charles Duhigg explores the science of productivity and how you can get more done without having to sacrifice what you care about most. Realize the value of a stretch goal Setting “audacious” goals disrupts complacency and promotes new ways of thinking. By setting a goal that is seemingly out of reach, such as running a marathon, you are forcing yourself to get creative and figure out ways to complete the task. Charles says that studies show that stretch goals can spark huge jumps in productivity and innovation, especially when mandated at a workplace. Make better decisions by developing your intuition “Many of our most important decisions are attempts to forecast the future,” Charles writes. Get married? Have a baby? Choose public or private school? The people who make the best decisions are the ones who work hard to envision various futures, think them through and ask themselves: “Which ones do I think are most likely and why?” Strengthen your internal locus of control People with a “strong locus of control,” or the extent of the events they feel they can control, tend to praise or blame themselves for success or failure rather than assigning responsibility outside their influence. This concept is correlated with academic success, higher self-motivation, lower incidences of stress and depression and a longer life span. Practice this learned skill by taking actions that put you in control, like awakening your sense of self-determination and seeing your choices as affirmations of your goals. Sandra Bienkowski is a contributing editor for Live Happy.
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A stack of crumbling cookies

Can Mindfulness Work on Your Waistline?

I’ll admit I was skeptical when I began reading The Joy of Half a Cookie: Using Mindfulness to Lose Weight and End the Struggle with Food. If the book had been called “The Joy of Half an Avocado” or even “The Joy of Half a Slice of Cherry Pie,” I wouldn’t have been so dubious. But who can eat half a cookie? Still, Jean Kristeller, Ph.D., the author of the book, is not to be dismissed lightly. A professor emeritus of psychology at Indiana State University, she is the creator of the NIH-funded Mindfulness-Based Eating Awareness Training (MB-EAT). She’s been studying meditation and people’s experiences around physical hunger, fullness and the pleasures of taste for decades. Part of what has driven Jean has been her own issues around compulsive overeating. While most of us would not mind losing a few pounds, my motivation in reading this book wasn’t primarily weight loss. Rather I wanted to learn how to hit that sweet spot of satiety: enjoying every bite of what I’m eating without crossing the line to being overly stuffed. I wanted to avoid food hangovers: the grogginess, lethargy and headache that I experience after a night of too much sugar, fat and salt. An introduction to mindful eating You won’t find a list of forbidden foods, daily menu plans, calorie counts or recipes in this book. What you will find are the tools that help you “tune in to your own hunger experiences” and begin your journey toward mindful eating. The starting point is the “Keep It Off Checklist.” (You can download the checklist at MB-EAT.com.) This helps you recognize where you are today in your relationship with food, guides you to make small shifts toward “a more mindful style of eating” and to “notice and celebrate your growing self-awareness.” By filling out this checklist weekly, you’ll document how often you eat mindfully (“I stopped eating when I noticed I wasn’t tasting the food as much”), as well as those times when you’re eating without awareness (“I overate after feeling upset about something”). The Joy of Half a Cookie is filled with practices that will help you make healthier choices around food with fewer struggles. Here are two key exercises: Be mindful of physical hunger Pick a time of day when you’re likely to be somewhat hungry; say, a few hours after your last mealtime. Follow your breath in and out bringing your awareness to your body. On a scale of 1 to 10, with 10 being as hungry as possible and 1 being not at all hungry, assess your hunger. Now, consider the physical sensations that led you to the number you chose. A feeling of emptiness? Stomach growling? Lightheaded? Be aware of other triggers that may be fueling a desire to eat or a specific food craving. Are you anxious or blue? Are you sitting in a restaurant or at your kitchen table? In front of the TV? Over time, with exercises like this one, you’ll be able to tell the difference between physical hunger and other urges to eat, like stress or boredom. Then, Jean says, “you’ll be able to use this information to help you decide whether to eat, how much to eat, and whether to continue eating.” Cultivate taste Choose a chocolate food that you like but isn’t your absolute favorite; say, supermarket brownies rather than the to-die-for ones from your favorite bakery. (If you’re one of the rare people who doesn’t like chocolate, pick another snack food.) 1. Place a medium-sized brownie or large cookie in front of you. 2. Cut it into four or five bite-sized pieces. (Four Hershey’s Kisses can work, too.) 3. Close your eyes and relax with a few deep breaths. 4. Opening your eyes, place a piece of chocolate in your mouth and chew it very slowly, savoring the taste. 5. Continue to eat the small pieces of chocolate slowly and mindfully. Pay attention to when the flavor and satisfaction begin to decline. After the fourth piece, decide whether you want to continue eating. 6. If you do decide to eat another piece of chocolate, ask yourself why. Are you still finding the chocolate pleasurable? Or, are you “chasing the flavor, seeking to experience the first bite that is no longer in your mouth”? As you cultivate taste awareness, you’ll likely find that the fourth or fifth bite isn’t nearly as satisfying as that first bite. That’s because, Jean says, “our taste buds are capable of experiencing and registering flavors fully for only a short period of time.” If you carefully pay attention, she says, you’ll be surprised to find how quickly “taste satiety” sets in and satisfaction drops. Last night I tried a slightly different experiment with two small scoops of vanilla ice cream, which I ate slowly and mindfully, topped with strawberries and fresh mint. Instead of heading to the freezer for seconds, as I’m usually tempted to do, I placed my bowl in the dishwasher with no regrets and no guilt. Shelley Levitt is a freelance writer based in Los Angeles and an editor at large for Live Happy.
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7 Books You Need to Make Love Last

7 Books You Need to Make Love Last

You’ve heard the cynical takes on romance: Seven-year itch. Marriage is hard. Men are from Mars. Relationships take work. Lots of marriages end in divorce. But don’t throw in the towel on love. Strong, committed relationships make people happier and can even help you live longer. These seven books—your love homework—will help you tune up, spark or overhaul your relationship. 1. Emotional Fitness for Couples: 10 Minutes a Day to a Better Relationship By Barton Goldsmith, Ph.D. Why wait until a crisis happens to fix your relationship? Instead, discover the small things you can do every day to improve emotional fitness. Just like exercise, what you do every day matters a lot more than what you do once in a while. Discover how to date your partner again and how to stop a fight before one even starts. 2. The Seven Principles for Making Marriage Work: A Practical Guide From the Country's Foremost Relationship Expert By John Gottman, Ph.D., and Nan Silver Renowned relationship expert John Gottman has studied the habits of married couples for decades, and knows what it takes to make a marriage work. He also knows the warning signs of a failing marriage. In this book ,he identifies the seven principles that guide couples to a harmonious, long-lasting relationship. Discover new ways to resolve conflict and achieve greater levels of intimacy. 3. The 5 Love Languages: The Secret to Love that Lasts By Gary Chapman If there were a bible of love, this #1 New York Times Bestseller would be it. You’ve got falling in love mastered, but this book shows you how to stay in love for the long haul. Discover how to speak each other’s love language so your partner feels loved. Is it through physical touch? Quality time? Words of affirmation? Oftentimes we mistakenly express love in the way we feel it but not in the way our partner does. 4. Emotional Intelligence 2.0 By Travis Bradberry and Jean Greaves It’s not all beachside romantic dinners for two. Increasing your self-awareness or your emotional I.Q. can improve the quality of your relationship. Deal with your emotions effectively and creatively to have a better relationship with your partner and with yourself. Learn lots of tips to up your E.Q. in these four intelligence skillsets: self-awareness, self-management, social awareness and relationship management. 5. Love & Respect: The Love She Most Desires; The Respect He Desperately Needs By Emerson Eggerichs Crack the communication breakdown between men and women by going back to the fundamentals—women want to feel unconditional love and men want to feel respected. Disrespectful or unloving words can erode a good relationship. Use practical tips and reminders like “be a friend to your spouse” to reignite your emotional intimacy. 6. Bulletproof Your Marriage: Identifying the Five Stages of a Marriage and How They Impact the Communication and Success of the Marriage By Regina Partain Make your marriage the best it can be and feel hopeful about your relationship once again by enhancing your communication and stepping up your intimacy. Positive communication can protect your marriage from the inside out. Prevent misunderstanding and resentment and get armed with love. 7. Couple Skills: Making Your Relationship Work By Matthew McKay Find out how to accept your partner’s feelings and your own without judgment. This "Acceptance and Commitment Therapy" approach has successfully helped many couples enhance their intimacy and open up the lines of communication. Decide what you truly value in your relationship and then commit to acting in ways that support those values. Sandra Bienkowski is a contributing editor for Live Happy.
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