Watch: Harvard School of Ed grad Donovan Livingston delivers soaring, poetic commencement speech.
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Watch: Harvard School of Ed grad Donovan Livingston delivers soaring, poetic commencement speech.
At age 23, Tina Fey was working at a YMCA. At age 23, Oprah was fired from her first reporting job. At age 24, Stephen King was working as a janitor and living in a trailer.
At age 27, Vincent Van Gogh failed as a missionary and decided to go to art school. At age 28, J.K. Rowling was a suicidal single parent living on welfare.
At age 28, Wayne Coyne ( from The Flaming Lips) was a fry cook. At age 30, Harrison Ford was a carpenter. At age 30, Martha Stewart was a stockbroker. At age 37, Ang Lee was a stay-at-home-dad working odd jobs. Julia Child released her first cookbook at age 39, and got her own cooking show at age 51. Vera Wang failed to make the Olympic figure skating team, didn’t get the Editor-in-Chief position at Vogue, and designed her first dress at age 40. Stan Lee didn’t release his first big comic book until he was 40. Alan Rickman gave up his graphic design career to pursue acting at age 42. Samuel L. Jackson didn’t get his first movie role until he was 46.
Morgan Freeman landed his first movie role at age 52. Kathryn Bigelow only reached international success when she made The Hurt Locker at age 57. Grandma Moses didn’t begin her painting career until age 76. Louise Bourgeois didn’t become a famous artist until she was 78. Whatever your dream is, it is not too late to achieve it. You aren’t a failure because you haven’t found fame and fortune by the age of 21. Hell, it’s okay if you don’t even know what your dream is yet. Even if you’re flipping burgers, waiting tables or answering phones today, you never know where you’ll end up tomorrow. Never tell yourself you’re too old to make it.
Never tell yourself you missed your chance.
Never tell yourself that you aren’t good enough.
You can do it. Whatever it is.
This is so worth reblogging!
Thank you!
It’s give away time! I’ve decided that the winner will get to choose whichever tiara they please from the above selection. ✨ To enter, just re-blog this post! ✨ The giveaway will run until February 14th. ✨ I don’t know if multiple reblogs show up, but if I am wrong and they do, people are welcome to enter more than once. ✨ Following my blog isn’t mandatory, but I’d appreciate it if you did! ✨ Oh, and I will ship internationally! That’s pretty much it - good luck everyone!
1,000 Follower Giveaway!!
Alright! So I’m doing a giveway to celebrate having 1000 followers!!!!
Rules:
☼ Must be 18 or older unless you have a parent’s permission because you will be sending your address to a stranger and that’s just kinda scary.
☼ 1 reblog = 1 entry you may reblog it as many times as you would like, but don’t spam. likes will not count as entries.
☼ Must be following me! This is to celebrate with my followers for supporting me so…. duh?
Prizes!
♫ 1 pack of zebra milldliners in any colour you want
♫ 9-pack of multi coloured Gel Ink Ballpoint Pens (0.5 mm) From Muji
♫ 5-pack of A5 5mm-grid 30sheet notebooks (From Muji)
♫ Pack of 10 Staedtler Triplus Fineliner Pens (assorted colours)
Other Details:
♥ I will ship anywhere in the world (and I’m paying for shipping)
♥ I will message you if you win and you’ll have 48 hours to respond with how you’ll give me your address
♥ after that 48 hours, if you haven’t responded, a new winner will be chosen
♥ The winner will be chosen on January 25
♥ winner will be chosen randomly
Good Luck ♥♦♣♠
Every Single Person That Reblogs This Before February 2016
will get a drawing based on their URL!
PLSPLSOSLSPLSPSLSSP
im calling bs on this
You’re going to be one of the only people that doesn’t get one
I don’t even need a drawing I just like the burn.
“There’s a million things I haven’t done, but just you wait,” is one of the signature lines of the show, uttered several times by Miranda. I can’t think of any recent book, movie, play or other work that celebrates ambition, hard work and accomplishment as unironically and infectiously as “Hamilton” does. Every time I listen to the cast recording I start making plans and resolutions to accomplish great things. Sometimes I even get working on them. You go spend your money on a Stephen Covey book or a David Allen seminar. I’ll just listen to “Hamilton” again.
‘Hamilton’ Makes Me Want to Be Great (Bloomberg View)
hey so I really like the Hamilton soundtrack and I'd love to be a bigger part of the fan base but I don't think I'll be able to see it any time soon considering tickets are sold out for the next 6 months. do you know how I could learn more about the show or get to see more of it so I can enjoy all these posts and stuff about it? bc right now I don't know anything about it
hello, friend! without knowing your background/context, here’s a bunch of info that you might already know: both about the show & keeping up with the current culture around the show. in the interest of being actually a consumable volume, this is a non-completionist highlights anthology. (also, disclaimer: I am not very involved in Broadway fandom, so I’m sure there’s particularly a lot out there fandom-wise that I’m missing!) without further ado, under the read-more…
(UPDATED 10/8: squad)
Continuar lendo
There are three major approaches to note taking, each of which will be outlined and described in this post:
Outlining:
Outlining is an effective way to capture the hierarchical relationships between ideas. In a history class, you might write the name of an important leader, and under it the key events they were involved in. Outlining is a great way to take notes from books, because the author has usually organized the material in a fairly effective way, and you can go from start to end of a chapter and simply reproduce the same structure in your notes. Place major points farthest to the left. Indent each more specific point farther to the right.
The advantage of this is that level of importance is indicated by distance away from left margin.
For lectures, outlining has limitations. The relationship between ideas isn’t always hierarchical, and the instructor might jump around a lot.
Requires more thought for accurate, understandable organization and, therefore, cannot be used during lectures that move too quickly.
Mind-mapping:
For lectures, a mind-map might be a more appropriate way of keeping track of the relationships between ideas.
In the centre of a blank sheet of paper, you write the lecture’s main topic. As new sub-topics are introduced, you draw a branch outward from the centre and write the sub-topic along the branch. Then each point under that heading gets its own, smaller branch off the main one. When another new sub-topic is mentioned, you draw a new main branch from the centre.
The thing is, if a point should go under the first heading but you’re on the fourth heading, you can easily just draw it in on the first branch. Likewise, if a point connects to two different ideas, you can connect it to two different branches.
If you want to neaten things up later, you can re-draw the map or type it up using a program like FreeMind, a free mind-mapping program.
If you want to make your mind-maps memorable, and visually appealing, consider using different colours, and incorporating images/diagrams.
Mind maps can be used for just about anything in your degree! A mind map can help you:
Outline your ideas on a subject
Organise your thoughts
Visualise a whole concept
Take and review notes
Plan an essay
Revise for your exams
Here are some advantages and disadvantages to mindmaps:
Mindmaps are adaptable - they can be used for lectures; note-making from books; essay plans etc. as well as less structured tasks.
They are easy to add ideas later, at any time.
They can help you focus on the links and relationships between ideas so you don’t just have disconnected facts.
They can be personalised with pictures and symbols to make things more memorable.
They are a useful tool for condensing lots of information – e.g. a whole topic into a mind map poster, to aid revision.
You can’t incorporate large chunks of text.
You have to stick to the rules of mind mapping to get the optimum benefit from the tool.
Creating the map may take time. However, this will help you to review or recall information and will check your understanding.
When you’ve personalised your map, it can be difficult for others to understand.
Cornell Notes:
About a quarter of the way from the bottom of a sheet of paper, draw a line across the width of the page. Draw another line from that line to the top, about 2 inches (5 cm) from the right-hand edge of the sheet. You’ve divided your page into three sections. In the largest section, you take notes normally — you can outline or mind-map or whatever.
After the lecture, write a series of “cues” into the skinny column on the right, questions about the material you’ve just taken notes on. This will help you process the information from the lecture or reading. In the bottom section, write a short summary of the material you’ve covered.
Typing Your Notes:
Set up folders for each topic. Create these folders before lectures/class and save your notes into the correct ones. It will keep all of your notes organised and easy to find. You might want to have different folders for lecture and reading notes. Develop a system which is intuitive for you.
Know the program. Choose which program you’re going to use to take your notes. There are lots of options available, including Microsoft Office. If you can’t afford Office, then you can look into (illegal) free downloads of it. If you have Office, you could also use Onenote. Alternatives include free programmes like Evernote which allow you to access your notes from anywhere on any device.
Get a template (M Office only). On Microsoft word, you can download different templates. See if there is a template that you can use for taking your notes. Alternatively, you can create your own template by adjusting the margins, font, size, etc. and saving your preferences. If you don’t want to use a template, you can just use the default settings.
Name the notes. Make sure that you name the notes so that you know what’s inside. On Microsoft word, when saving documents you can add tags. Then you can search these tags for any documents with that specific tag. I’ve found this to be a really useful organisational tool.
Do you need anything to take your notes? If you’re using a tablet, you can buy Bluetooth keyboards which will connect and can be quicker than typing on the screen. You can also buy a stylus which will let you write like you would with a normal pen; some devices also have the option to convert your handwriting to typed notes.
Get to know your keyboard. If you’re using a keyboard, then I suggest looking at this website which will teach you how to touch type.
Become familiar with keyboard shortcuts. Especially for things like bold, italicise, underline, highlight.
Downloads. If the teacher/lecturer puts up any material for the lecture download it. These are typically powerpoint slides. When I take notes next year, I will download these and split screen between word and powerpoint. Then I’ll be able to copy and paste material and diagrams straight from the actual powerpoint, speeding up my process.
Back up. Please, back up your notes on google docs. If your computer crashes you will have a backup of your notes that will be essential to studying! Again, for the people in the back, back up your notes!
Creating your notes. Use the technology to your advantage.
Use bold/highlight/italic. Make your heading and subheadings stand out from the rest of your text.
Use bullet points.
You can even make sub bullet points (like this) using the tab key to follow your line of thought/reason.
Highlight the important things; you could even use different colours for different things. E.g. yellow for important dates, blue for important quotes.
Develop an annotation style. For example, sometimes you might fall behind a bit, and miss a detail. When this happens to me I insert a series of dots into my notes, like this (……..) and I know that means I missed something so I can return to the recordings to find out what I missed. You could use question marks (?) to indicate something that confuses you that you need to do more reading on. There are lots of different symbols so you can develop your own system.
This also works with words. If you have certain words which you’re typing a lot then you can make them shorter and easier to type. For example, the word “participants” comes up a lot in my course, but I use “ps” because it’s shorter and quicker to type.
Choosing between typing and handwriting:
Handwriting Notes:
Is creative; colour/ highlight/draw
Can help memory
Lots of experience using the technique
Can revent distraction
Same format as exams
Lots of paper; bulky
No back up
Environmenta
Difficult to transport
Can be a slow, ling progress
Typing Notes:
Quick; can keep up with teacher
Easy to transport; all ntoes on a single memory stick
Can create back up copes
Can be printed to have a digital and paper copy
Paper doesn’t have to be used; environmentall friendly
Add coliur/highlithg/etc.
Easily shared with other people
Different fonts can make it easier for people with dyslexia
Laptop may be too heavy to take to class
Not everyone has a laptop; expensive
Battery life might not be a suitable for a full day of classes
Can be less memorable
|| 18/5/15 || 6:00pm ||
ANOTHER WONDERFUL GIVEAWAY FOR SOME TRULY WONDERFUL PEOPLE!
I’ve had some really great fortune in my life lately, so I wanted to share some of the things that make me happy with you all!
One winner will receive:
Any three (3) Lush bathbombs of their choosing.
All three (3) Urban Decay NAKED eyeshadow palettes.
One (1) Urban Decay Eyeshadow Primer Potion.
One (1) Urban Decay Perversion mascara.
One (1) Anastasia powder contouring set.
Any two (2) pairs of socks from the Sock Drawer (www.sockdrawer.com); limit $20 (not pictured).
One (1) Forever 21 giftcard in the amount of $50.
One (1) copy of Harper Lee’s Go Set a Watchman.
(All products will be in new, never-before-used condition.)
How to win:
You don’t have to be following me to win, but a brief peek at my blog would be appreciated!
Each reblog counts as one entry; likes do not count as an entry.
Please limit reblogs to under ten a day.
Giveaway blogs cannot win.
Giveaway will close on August 20, 2015. Thank you all, and good luck!
Hello! A lot of you have been asking me where and how I’ve learn multiple languages and well, after a few hours of digging through my browser history and bookmarks, I was able to collect all of these resources. I have personally used all of these, so I can assure you they are useful! If there is something wrong with a website or a link, please let me know. Also, if you have any questions or if you want a learning buddy, my ask box is open. (I speak English and Spanish. I’m learning Korean, German, Japanese, Chinese, Portuguese, Italian, and Esperanto)
Note: Learning a new language requires a lot of dedication, more than you actually think! Especially if you’re learning multiple languages at the same time. It isn’t impossible, but it will take time. And by time I mean months and/or years! So please, be patient. Take your time. Don’t rush. Keep in mind that you will mess up and that’s okay. Practice as much as you can. Practice out loud. Talk to yourself if you can. It doesn’t matter if people think you’re crazy. They won’t be thinking the same when you become a polyglot, so don’t mind them. This is for you and your future.
Get started:
Everything listed below is FREE! Some sites do require you to sign up, but that’s for you to keep track of your own process.
Tips to get you started
Language Hacking tips (blog)
More language hacking tips (blog)
The Polyglot Project (Library with foreign books that lets you translate while reading)
How to Learn Any Language
Effective Language Learning
Ankidroid (flashcard maker)
Multiple languages, one website
Duolingo (Latin American Spanish, French, German, Brazilian Portuguese, Italian, Dutch, Irish, Danish, Swedish, Turkish, Norwegian (Bokmål), Ukrainian, and Esperanto)
BBC Languages (40 languages)
Learn A Language (18 languages)
Conjuguemos (French, German, Italian, Latin, Portuguese, Spanish)
L-lingo (21 languages)
101languages (167 languages)
Languagepod101 (31 languages)
Foreign Services Institute (44 languages)
My Languages (95 languages)
Surface Languages (43 languages)
Lingualia (Spanish)
Linguanaut (16 languages)
OmniGlot (All languages [basic info for some of them])
Memrise (Various languages) (flashcard system)
Livemocha (Various languages)
Polyglotclub
Sharedtalk
Interpals (specify in your profile you only look for language exchange because there can be some creeps in this one)
Couchsurfing
Babbel
Specific Languages
Korean:
Learn to read Korean in 15 minutes! - Really helpful as well
Learnkoreanlp - Focuses on grammar
k-is4korean
Talktomeinkorean
Learn-korean
korean-flashcards - Focuses on vocabulary
Easytolearnkorean
Korean.go.kr/ - Focuses on pronunciation
Lang-8 - Community to correct your entries
Dongsa - Conjugations for verbs
Howtostudykorean- EXTREMELY helpful when it comes to learning hangul and writing structure!
hangulpractice - This blog has some useful posts.
letstteok-korean
Talktomeinkorea (YouTube channel)
fluentkorean
sweetandtasty
seoulistic - For culture lessons
GenkiKorean
Korean Word Game
English-Korean Vocabulary Quizzes
Hangul Keyboard - This is also EXTREMELY helpful with Hangul/romanization. It also converts any romanized syllables into hangul
Korean - Reddit threat
Chinese/Mandarin:
Hackingchinese
Chinese-tools - Pretty helpful with pronunciation.
Chinese Open courseware
Chinese Language - Reddit threat
Chinese Textbook
Chineasy
Learn Mandarin
Chinese Hacks
yoyochinese
How can I learn Chinese
Why is Chinese so damn hard?
Japanese:
Learn Japanese I / II - YouTube
Guidetojapanese
Free Japanese lesson
Japaneseclass.jp
thejapanesepage
Japanesepod101
Tofugu
Erin’s Challenge!
Jplang
Yesjapan
Marugoto - Includes culture lessons
Kana Invaders - Fun game for learning Kana
Another great masterpost for Japanese - So many resources!!!
Esperanto:
Note: I did a research and supposedly Esperanto is an easy-to-learn language that helps you with other languages.
Esperantofre
Esperanto “library”
Esperanto Grammar
Esperanto (Duolingo)
German:
Learn German Online
German Language Guide
Mission Berlin - Mystery adventure game
Basic German
Deutsch Lernen
Slow German
Kids’ Games - For vocabulary
Italian:
MIT Open Courseware
Italian Language Guide
Italian Grammar
Italian For Beginners - YouTube
Latin:
Some Latin grammar
Latin Course - YouTube
Portuguese:
Oneness
Ta Falado
Portuguese (Duolingo)
French:
Learn French Guide
Coffee Break French
University of Texas: Francais interactif
Podcastfrancaisfacile
French Language Guide
Lingopolo/french
Le Journal en français facile
News in Slow French
Francolab
Cliffs Notes
Native French Speech
French Podcast
Spanish:
Spanish - About.com
@spanishskulduggery
Study Spanish
Cliffs Notes
Destinos
One Minute Spanish
One Minute Spanish (Latin America focused)
Thai:
Learn Thai Podcast
Woman Learn Thai
Let’s Talk Thai
Thai 101
Lingopolo/thai
Arabic:
Books to Learn Arabic
Mandinah Arabic
Arabic Verbs (PDF)
al3arabiya
Arabic Pronouns (PDF)
Arabic Alphabet / Also Here / And Here!
Arabic For Language Exchange
Peace Corps
Hindi:
A Door Into Hindi
Learning Hindi
NYU Hindi Course
Quillpad - Great for typing
Namaste Dosti
SU Hindi Course
ispeakhindi
Hindi Script
Vietnamese:
VietnamesePod101
Survival Phrases
seasite.niu.edu
Learn Vietnamese Online
Greek:
Some Greek Grammar (New Testament)
Romanian:
Rolang
One Minute Romanian
Welsh:
Say Something in Welsh
Welsh Vocab
Dutch:
Lingopolo/dutch
Learn Dutch
Russian:
Speak Russian
Russian Alphabet
Taste of Russian
Master Russian
Russian Open Courseware
Russian Handwriting
Swedish:
Klartext
SwedishLingQ
Survival Phrases
That’s it. That’s all I have right now. I’ll try to search for more and will keep updating this list! If you have a request for a specific language, just send me an ask. Have fun and good luck!
21 Tips to Become the Most Productive Person You Know
I wanted to help you create explosive productivity so you get big things done (and make your life matter). Here are 21 tips to get you to your best productivity.
#1. Check email in the afternoon so you protect the peak energy hours of your mornings for your best work.
#2. Stop waiting for perfect conditions to launch a great project. Immediate action fuels a positive feedback loop that drives even more action.
#3. Remember that big, brave goals release energy. So set them clearly and then revisit them every morning for 5 minutes.
#4. Mess creates stress (I learned this from tennis icon Andre Agassi who said he wouldn’t let anyone touch his tennis bag because if it got disorganized, he’d get distracted). So clean out the clutter in your office to get more done.
#5. Sell your TV. You’re just watching other people get successful versus doing the things that will get you to your dreams.
#6. Say goodbye to the energy vampires in your life (the negative souls who steal your enthusiasm).
#7. Run routines. When I studied the creative lives of massively productive people like Stephen King, John Grisham and Thomas Edison, I discovered they follow strict daily routines. (i.e., when they would get up, when they would start work, when they would exercise and when they would relax). Peak productivity’s not about luck. It’s about devotion.
#8. Get up at 5 am. Win the battle of the bed. Put mind over mattress. This habit alone will strengthen your willpower so it serves you more dutifully in the key areas of your life.
#9. Don’t do so many meetings. (I’ve trained the employees of our FORTUNE 500 clients on exactly how to do this – including having the few meetings they now do standing up – and it’s created breakthrough results for them).
#10. Don’t say yes to every request. Most of us have a deep need to be liked. That translates into us saying yes to everything – which is the end of your elite productivity.
#11. Outsource everything you can’t be BIW (Best in the World) at. Focus only on activities within what I call “Your Picasso Zone”.
#12. Stop multi-tasking. New research confirms that all the distractions invading our lives are rewiring the way our brains work (and drop our IQ by 5 points!). Be one of the rare-air few who develops the mental and physical discipline to have a mono-maniacal focus on one thing for many hours. (It’s all about practice).
#13. Get fit like Madonna. Getting to your absolute best physical condition will create explosive energy, renew your focus and multiply your creativity.
#14. Workout 2X a day. This is just one of the little-known productivity tactics that I’ll walk you through in my new online training program YOUR PRODUCTIVITY UNLEASHED (details at the end of this post) but here’s the key: exercise is one of the greatest productivity tools in the world. So do 20 minutes first thing in the morning and then another workout around 6 or 7 pm to set you up for wow in the evening.
#15. Drink more water. When you’re dehydrated, you’ll have far less energy. And get less done.
#16. Work in 90 minute blocks with 10 minute intervals to recover and refuel (another game-changing move I personally use to do my best work).
#17. Write a Stop Doing List. Every productive person obsessively sets To Do Lists. But those who play at world-class also record what they commit to stop doing. Steve Jobs said that what made Apple Apple was not so much what they chose to build but all the projects they chose to ignore. #18. Use your commute time. If you’re commuting 30 minutes each way every day – get this: at the end of a year, you’ve spent 6 weeks of 8 hour days in your car. I encourage you to use that time to listen to fantastic books on audio + excellent podcasts and valuable learning programs. Remember, the fastest way to double your income is to triple your rate of learning.
#19. Be a contrarian. Why buy your groceries at the time the store is busiest? Why go to movies on the most popular nights? Why hit the gym when the gym’s completely full? Do things at off-peak hours and you’ll save so many of them.
#20. Get things right the first time. Most people are wildly distracted these days. And so they make mistakes. To unleash your productivity, become one of the special performers who have the mindset of doing what it takes to get it flawless first. This saves you days of having to fix problems.
#21. Get lost. Don’t be so available to everyone. I often spend hours at a time in the cafeteria of a university close to our headquarters. I turn off my devices and think, create, plan and write. Zero interruptions. Pure focus. Massive results. I truly hope these 21 productivity tips have been valuable to you. And that I’ve been of service. Your productivity is your life made visible. Please protect it. Stay productive.
See more at: http://www.robinsharma.com/blog/09/become-the-most-productive-person-you-know/#sthash.8b8nnYDA.dpuf
Hey babies! I need practice, so...if you reblog this until August 5 im doing a doodle for you based on your tumblr/selfie/about♡
The 5 Things A Massage Therapist Will Probably Tell You To Do In Order To Stop Hurting
Caveat: I’ve only been a massage therapist for about 7 months. But I’ve noticed that lots of people come in with the same issues, and I wind up giving the same stretches and exercises as “homework.” So I thought, why not tell everyone? Here they are:
1. “Shoulderblade kisses” aka scapula retraction exercise.
You know that spot between your shoulderblades that gets tense all the time? Well, it’s not actually tense: it’s stretched. Those are your rhomboids and the pain they experience is the price we pay for using a computer, studying, driving a car, texting, and any other activity that involves our arms being out in front of us. That position brings our shoulders and our shoulderblades forward into protraction. That stretches out the rhomboids and causes them to tense up in an effort to counteract our slump.
What do? Take your arms out to the sides, Jesus-style. Now bend your elbows and try to bring them behind your back. Your forearms should still be out to the sides. You’ll kind of look like you’re trying to pick a fight with someone. Do 25 of these and you should be able to feel those rhomboids getting stronger, pulling your shoulders back where they should be.
2. “Write the alphabet with your nose” aka neck exercises.
Stiff neck? Tension headaches? You might be tempted to stretch. Don’t. Necks are super-prone to adhesions and trigger points, both of which can actually get worse if you stretch without warming up the muscles first. Next time you wake up with neck pain, try exercising it instead of stretching.
What do? My favorite is the alphabet exercise, in which you pretend the tip of your nose is a pencil and write the alphabet with it. Start off small with A and get bigger until the Z is huge. That takes your neck through a lot of different motions.
3. “Play superman” aka back extension exercises.
Hand-in-hand with the shoulder slump is the back curve. This usually presents as pain in the mid-back on either or both sides of the spine, in what’s called the erector spinae group (or ESGs in massage lingo). True to their Latin, the ESGs hold us upright—but when we’re slumping forward all the time they, like the rhomboids, get stretched out and weakened. Then when we go to lift something too heavy and bend over instead of using our legs, we get that eeeeeeak feeling in our back that is the ESGs informing us that this shit is not on.
What do? Lie on your front with your arms out to the sides. The picture above is kind of advanced: feel free to not have your arms out so far above your head, I only have my arms at a ninety-degree angle with my shoulders, frankly. Start off with maybe 20 reps of that motion and work your way up to 50 and arms straight out. Don’t overwork the muscles, but get them going.
4. “Cobra pose” aka psoas stretch.
You ever get that pain in your low back from sitting in a chair for a long time? That’s your psoas being a bitch. This stretch is a natural transition from the superman exercises. Really, it stretches a whole lot of things that need it, but especially the psoas muscles. The psoas attaches to the fronts of the vertebrae in the small of your back and run down through the pelvis to end up on the insides of your legs. It’s a waist flexor, which means that all that time you spend sitting down is teaching it to be short. Then when you go to stand up, it wants to STAY short instead of stretching, and the result is a sharp, powerful tug on your lumbar vertebrae and a helluva lot of low back pain.
What do? Lie on your front and rise up onto your elbows. You should feel a stretch in your abdomen. If you don’t, go up further onto your hands. If you still don’t, do this shit. Then get the fuck away from me. Jesus, what’s wrong with you? Do you not have a spine?
5. “Foam rolling your IT band” aka WHY GOD WHY DOES IT HURT??
I don’t know who made that picture but it is 100% accurate. See, there’s this swath of connective tissue (think tendons and ligaments) that runs down the sides of your thighs from your hips to your knees, called the Iliotibial Band, or IT band or ITB for short. The ITB, being sticky-wicky connective tissue, loves to get tangled up in everything around it, which is primarily the hamstrings and the quads. The adhesions that form along the whole length of the ITB prevent both these muscles groups from relaxing, and leads to all sorts of painful things, from torn hamstrings to kneecaps getting out of alignment and wearing down cartilage (thus necessitating knee replacements) to hip issues (gluteus maximus aka “the butt” feeds into the ITB). Basically it wants to fuck up your entire lower body.
What do? Well, if you’ve got a high pain threshold like the lady with the rictus grin in the picture, you can buy a foam roller and plop down on it like she is, then roll back and forth to your heart’s screaming, agonized content. If, however, your IT band is as sensitive as most people’s, I recommend getting a hard plastic water bottle (one that won’t crack and has a tight lid!!), filling it up with warm water, and using that instead. You can either assume the same position as above, or simply sit in a chair and rub it up and down your legs from hip to knee. Do it for about five minutes each day and that will relax the IT band as well as loosen the adhesions to the hamstrings and quadricep muscles. Stretch both those muscles afterwards for maximum benefit!
Again: caveat. I am by no means an expert at this. These are just the things that I’ve found to be most helpful for my clients. I take no responsibility if you injure yourselves actually doing these things, and especially no responsibility if you actually decide to foam roll your IT band. Seriously, that shit hurts.
Cannot stress enough the IT band thing. I’ve had problems stemming from it, a lot of people I know have had problems from it, and like it’s pointed out here, it can fuck your shit up everywhere—knees, hips, glutes, low back. My friend Holly and I have a running joke that anything can be fixed by rolling your IT band, and it isn’t that far from the truth.
I’m a hardcore foam roller, but another more gentle option, kind of an upgrade from the water bottle mentioned above, is The Stick. I’ve got one that I use when I travel, and I recently used it a lot when I couldn’t foam roll due to post-op physical limitations.
IT band work can definitely be painful, especially at first, but it gets better over time. The first time I used my foam roller after my surgery, it hurt way more than usual, because The Stick is good, but doesn’t get in there the same way, and I had regressed a little. But the next night it already hurt less, and within a few days it was back to what I consider the usual level of discomfort that means it’s working, which is tolerable.
And don’t be afraid to keep it short. Maybe you can only make one pass, and have to stop. That’s fine! Do that for a while, and then maybe you’ll be able to do two, then three, etc. You don’t need to jump in the deep end.
Memory Tips
Study repeatedly - Overlearn. Take advantage of life’s little intervals (i.e.- riding the bus, walking, waiting in the grocery checkout line)
Spend time actively thinking about material - Exercise weak memories with rehersal and critical reflection. No skimming!
Make material personally meaningful - Write notes in your own words. Form as many cue associations (i.e.- images, experiences) as possible!
Use mnemonic devices for lists - Associate items with peg words, create a vivid story involving the items, or chunk items into acronyms
Refresh your memory by activating cues - Mentally re-create situations/moods where you orginally learned the material or physically return to the location
Minimize interferences - Study about an hour before sleep. Don’t study similar subjects back-to-back (i.e.- Studying Spanish then French right after)
Test your knowledge - Don’t be overconfident about recalling the material. Test yourself with the learning objectives. You can outline sections, define terms/concepts, create practice tests, or explain the topic to a friend without using your notes
Psychology: 8th Edition by David G. Myers, Chapter 9 - Memory
Test your colour vision
I just wanted these in one place.