SALC Newsletter Jan 2018 Vol.82

Self-Access Learning Center ————————— Chulalongkorn University Language InstituteVol. 82 Jan 2018

Contact Self-Access Learning Center, Chulalongkorn University Language Institute Prempurachatra Bldg., 2nd Floor, Phayathai Road, Bangkok 10330, Thailand. Tel: 0-2218-6016 Fax: 0-2218-6016Copyright 2018 , Self-Access Learning Center, Chulalongkorn University Language Institute

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Source: www.nbcnews.com/better/health/7-totally-doable-new-year-s-resolutions-will-change-your-ncna833281 #Life Hack By Sarah DiGiulio New Year's resolutions that will change your life Does the New Year mean a new you — or another failed New Year’s resolution? Probably the latter for most of us, psychologists say, because thinking the flip of a calendar is enough to motivate us to ax all of our bad habits and behaviors is actually really unrealistic. ―We typically make resolutions around our most challenging habits, such as losing weight, changing our diet, exercising more or stopping smoking,‖ Timothy Pychyl, PhD, Associate Professor in the Department of Psychology at Carleton University, tells NBC News BETTER. YOU MAY BE MAKING RESOLUTIONS ALL WRONG First of all, we’re not always as committed to those resolutions as we need to be to actually be motivated to stick with them, explains Pychyl, whose research focuses on procrastination

#Life Hackprocrastination and goal pursuit. (There’s a difference between changes we think we shouldmake as opposed to changes we actually want to make.) And instead of setting discrete,measurable goals for ourselves, we often set broad intentions, like ―exercise more,‖ he adds.―We don’t think clearly enough about how we will implement this change.‖ Plus, there’s the fact that we only have so much willpower we can turn to to help usstick to the new habits, adds Roy Baumeister, Professor of Psychology at Florida State Universi-ty and author of Willpower: Rediscovering the Greatest Human Strength. ―When people try tomake multiple changes, they put multiple demands on that limited willpower,‖ he says —and end up failing. That means the more willpower it takes to skip the afternoon cookie break, the lessyou’ll have left to help you stick to your resolution to hit the gym that evening. (Baumeister’sresearch has shown that willpower — a type of mental energy — is actually fueled by glu-cose and can be strengthened and fatigued, just like our muscles.) What does work when it comes to resolutions is setting goals that are specific andattainable, so you know exactly what you need to do to accomplish it — and you do it. Small changes add up, Elizabeth Beck, MPH, Professional Wellness Development &Education Coordinator at the National Wellness Institute, tells BETTER. ―It’s very easy to fall intothe trap of thinking that to make lasting and impactful changes, we must dive into some-thing head first and dedicate a part of our lives to it,‖ she says. ―Small habits are much easierto grow and become big changes in our life.‖ Here a few such resolutions you can try in 2018 from Beck and other health and well-ness experts that each take 10 extra minutes a day (or less), and can lead to BIG, impactfulimprovements for your health, happiness and well-being.

#Life Hack1. SET A DAILY INTENTION It can be as simple as deciding not to overreact if your kids or another family membergets on your nerves — or take a walk over your lunch hour instead of not leaving your desk. Ifyou feel like you’re living on auto-pilot, starting your day by setting a daily intention can helpyou feel more in control of your life and your actions, Jody Michael, founder of and execu-tive coach at the career and wellness coaching company, Jody Michael Associates. Andover time, those intentions can each serve as a small step toward big changes, she says.2. CROSS OFF THE TOUGHEST TASK ON YOU TO-DO LIST FIRST Figure out the toughest, most important or most intimidating task you want to get doneby the end of the day and tackle it first, Annie Lin, founder of career consulting firm New YorkLife Coaching, suggests. That way it’s done, so it’s not hanging over your head or stressingyou out the rest of the day. ―It will give you a tremendous sense of accomplishment,‖ Lin says. And you can letthose positive, productive vibes motivate the rest of your day.3. START A BELLY BREATHING HABIT Shallow breathing keeps our bodies in that high-stress, fight-or-flight mode, Lin explains.But deep belly breathing sends a message to our brains to relax. Slowing down your breathcan slow down the chatter in your head, and reduce stress and anxiety. (You may also findyourself thinking more clearly and sleeping better, Lin notes.) How to do it: You can literally do this anytime and anywhere. Just, stop. Focus your at-tention on your breath. Let all your air out and take a deep inhale, then exhale, then repeat.―Even if you can only practice it a few times a day, you can still enjoy the benefit,‖ Lin says.

#Life Hack4. TAKE THE STAIRS INSTEAD OF THE ELEVATOR Stairs are a great way to quickly get the body moving, the heart rate up, and increaseyour metabolic rate – no gym required, says Michael Castiglione, a New York City-based person-al trainer and fitness coach. It’s not the only change you’ll need to make if you have big weight-loss goals or want to get from the couch to a marathon finish line — but it can be the first step tojust get in the habit of moving more, which can encourage you to be more active in other areasof your life, too.5. APOLOGIZE AUTHENTICALLY Whether you got in a tiff with a friend, family member or colleague, get better at apologiz-ing by doing what you can to reconcile the conflict, rather than hold a grudge, Emiliana Simon-Thomas, Science Director of the Greater Good Science Center at University of California, Berke-ley, tells BETTER. It takes little risk and little time, but it can be intrinsically rewarding in a big way. Being able to say you’re sorry and mean it, makes it easier to get back to a positivemood after going through something difficult, Simon-Thomas says. ―Positive states, like con-tentment, warmth and trust, are important to health, social connection and focus — andthey confer an overarching sense of personal stability and resilience to stress.‖6. TELL A FAMILY MEMBER OR FRIEND ONE THING THAT WENT WELL EVERY WEEK Too often we get hung up on the little things that go wrong from day to day, rather thanfocusing on everything that’s going right and what we have accomplished, Beck says. Talking(out loud) about something that we’ve achieved helps us remember our true potential and theimpact we’re having on the world around us.7. TAKE 10 MINUTES EVERY DAY TO DO SOMETHING FOR YOU It’s easy to get caught up in the whirlwind of work emails, after-school carpool schedulesand life’s countless obligations. Spending 10 minutes of quality you-time could mean reading amagazine, meditating or playing with your pet, according to Beck. Focus on activities that notonly make you feel good, but also relieve stress and improve your well-being (diving into a bagof potato chips or mindlessly scrolling through your Facebook feed are NOT the goal). ―When you take a moment to do something for you, you will start to feel a sense of calm inwhat otherwise may be a hectic day,‖ Beck says. And whichever resolution youchoose, remember to be committed,celebrate the small successes as youdo big ones and go easy on yourself,Pychyl says. ―Be ready for setbacksand forgive yourself when you fail(which you WILL do),‖ he says.―Self-forgiveness re-establishesour motivation to try again.‖says.

Source: https://www.shape.com/healthy-eating/healthy-drinks/10-iced-drinks-starbucks-are-100-calories-or-less10 Iced Drinks at Starbucks That Are 100 Calories or Less By PureWow 10 Ice Drinks at Starbucks That Are 100 Calories or Less Ice-cold caffeinated drinks without any guilt? Yes, please. But stressing and searching nutritional sites when you're about to order is too much, so we did the work for you. Here, ten delicious Starbucks clas- sics to sip all summer long that don't go over 100 calories. Just skip the whip and order a tall. 1. Iced Coffee. Get it unsweetened for five calories or \"lightly sweetened\" for 60. 2. Cold Brew Coffee. For coffee snobs: This slow-steeped drink has fewer than 5 calories on its own-- and comes to only 25 calories with a splash of nonfat milk. 3. Iced Skinny Mocha. It tastes too indulgent to be only 70 calories, but hey, we won't fight it. 4. Caramel Frappuccino. Order it \"light\" to get the same sweet treat for just 100 calories. 5. Iced Skinny Vanilla Latte. At only 60 calories, you can enjoy your favorite winter drink all summer long. 6. Iced Caffé Americano. Shots of espresso topped with water and served over ice will set you back just ten calories. Go ahead, have two. 7. Doubleshot on Ice. Or skip the water and add some 2-percent milk instead for a creamier flavor (without breaking 70 calories). 8. Teavana Shaken Iced Tea. Choose from passion tango, classic black or green. All of them are lightly sweetened and 60 calories each. 9. Teavana Shaken Sweet Tea. Brewed with real cane sugar, this summery classic is just sweet enough at a modest 80 calories. 10. Starbucks Refreshers. Fruit juice meets green coffee extract for a slight caffeine buzz. Available in Very Berry Hibiscus (60 calories), Cool Lime (45 calories) and Strawberry Acai (80 calories).

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