Filed under 2020, CarToonsday
Dragon’s Egg by Robert L. Forward
My rating: 4 of 5 stars
Published in 1980, parts of the book take place in 2020, so it was interesting to see what Dr. Forward thought of the 2020. There was no virus running rampant, no nut in the White House, and in many ways a saner world than this 2020. Is it too late to change?
Anyway, this is what would be called a hard science fiction book. The human race in 2020 discovers a traveling neutron star passing though the solar system. In 2050, a group of humans find a way to orbit the star to study it. While studying it they discover there is a race of beings that lives on the star that has a gravity of 67 billion g’s. That means whatever something weigh on Earth, it would weigh 67 billion times that on Dragon’s Egg — the name of the neutron star.
The novel is about how the microscopically sized race of beings — the cheela — develop on Dragon’s Egg, before, during, and after human contact. There is no interstellar war, no invasion of Earth, no plaque vested one species by another. It is a story of how a race advances from infancy to maturity, eventually outpacing its teachers — the humans. This happens in part because time passes faster for the cheela than humans. Consequently, the humans seem slow to the cheela and the cheela come and go quickly to the humans.
This is not a perfect book. The humans are father flat, while the physically flat cheela and more well rounded. Also, the idea that humans rather easily share all the knowledge they have with the cheela. Nobody objects to this and nobody has to check back with Earth, which I don’t think would happen in real life. Also, once the cheela surpass the humans, they share many parts of their beyond-human knowledge and send other parts in code that the cheela say the humans will decipher eventually. No explanation for this cloaking of knowledge is given and it strikes as bit of a plot device than an organic part of the story.
Overall, an interesting read, especially if hard science fiction is you interest.
View all my reviews
Filed under 2020, book review
Bertrand Russell’s magnificent Nobel prize acceptance speech.
Maria Popova
Bertrand Russell (May 18, 1872–February 2, 1970) endures as one of humanity’s most lucid and luminous minds — an oracle of timeless wisdom on everything from what “the good life” really means to why “fruitful monotony” is essential for happiness to love, sex, and our moral superstitions. In 1950, he was awarded the Nobel Prize in Literature for “his varied and significant writings in which he champions humanitarian ideals and freedom of thought.” On December 11 of that year, 78-year-old Russell took the podium in Stockholm to receive the grand accolade.
Later included in Nobel Writers on Writing (public library) — which also gave us Pearl S. Buck, the youngest woman to receive the Nobel Prize in Literature, on art, writing, and the nature of creativity — his acceptance speech is one of the finest packets of human thought ever delivered from a stage.
Russell begins by considering the central motive driving human behavior:
All human activity is prompted by desire. There is a wholly fallacious theory advanced by some earnest moralists to the effect that it is possible to resist desire in the interests of duty and moral principle. I say this is fallacious, not because no man ever acts from a sense of duty, but because duty has no hold on him unless he desires to be dutiful. If you wish to know what men will do, you must know not only, or principally, their material circumstances, but rather the whole system of their desires with their relative strengths.
[…]
Man differs from other animals in one very important respect, and that is that he has some desires which are, so to speak, infinite, which can never be fully gratified, and which would keep him restless even in Paradise. The boa constrictor, when he has had an adequate meal, goes to sleep, and does not wake until he needs another meal. Human beings, for the most part, are not like this.
Russell points to four such infinite desires — acquisitiveness, rivalry, vanity, and love of power — and examines them in order:
Acquisitiveness — the wish to possess as much as possible of goods, or the title to goods — is a motive which, I suppose, has its origin in a combination of fear with the desire for necessaries. I once befriended two little girls from Estonia, who had narrowly escaped death from starvation in a famine. They lived in my family, and of course had plenty to eat. But they spent all their leisure visiting neighbouring farms and stealing potatoes, which they hoarded. Rockefeller, who in his infancy had experienced great poverty, spent his adult life in a similar manner.
[…]
However much you may acquire, you will always wish to acquire more; satiety is a dream which will always elude you.
In 1938, Henry Miller also articulated this fundamental driver in his brilliant meditation on how money became a human fixation. Decades later, modern psychologists would term this notion “the hedonic treadmill.” But for Russell, this elemental driver is eclipsed by an even stronger one — our propensity for rivalry:
The world would be a happier place than it is if acquisitiveness were always stronger than rivalry. But in fact, a great many men will cheerfully face impoverishment if they can thereby secure complete ruin for their rivals. Hence the present level of taxation.
Rivalry, he argues, is in turn upstaged by human narcissism. In a sentiment doubly poignant in the context of today’s social media, he observes:
Vanity is a motive of immense potency. Anyone who has much to do with children knows how they are constantly performing some antic, and saying “Look at me.” “Look at me” is one of the most fundamental desires of the human heart. It can take innumerable forms, from buffoonery to the pursuit of posthumous fame.
[…]
It is scarcely possible to exaggerate the influence of vanity throughout the range of human life, from the child of three to the potentate at whose frown the world trembles.
But the most potent of the four impulses, Russell argues, is the love of power:
Love of power is closely akin to vanity, but it is not by any means the same thing. What vanity needs for its satisfaction is glory, and it is easy to have glory without power… Many people prefer glory to power, but on the whole these people have less effect upon the course of events than those who prefer power to glory… Power, like vanity, is insatiable. Nothing short of omnipotence could satisfy it completely. And as it is especially the vice of energetic men, the causal efficacy of love of power is out of all proportion to its frequency. It is, indeed, by far the strongest motive in the lives of important men.
[…]
Love of power is greatly increased by the experience of power, and this applies to petty power as well as to that of potentates.
Anyone who has ever agonized in the hands of a petty bureaucrat — something Hannah Arendt unforgettably censured as a special kind of violence — can attest to the veracity of this sentiment. Russell adds:
In any autocratic regime, the holders of power become increasingly tyrannical with experience of the delights that power can afford. Since power over human beings is shown in making them do what they would rather not do, the man who is actuated by love of power is more apt to inflict pain than to permit pleasure.
But Russell, a thinker of exceptional sensitivity to nuance and to the dualities of which life is woven, cautions against dismissing the love of power as a wholesale negative driver — from the impulse to dominate the unknown, he points out, spring such desirables as the pursuit of knowledge and all scientific progress. He considers its fruitful manifestations:
It would be a complete mistake to decry love of power altogether as a motive. Whether you will be led by this motive to actions which are useful, or to actions which are pernicious, depends upon the social system, and upon your capacities. If your capacities are theoretical or technical, you will contribute to knowledge or technique, and, as a rule, your activity will be useful. If you are a politician you may be actuated by love of power, but as a rule this motive will join itself on to the desire to see some state of affairs realized which, for some reason, you prefer to the status quo.
Russell then turns to a set of secondary motives. Echoing his enduring ideas on the interplay of boredom and excitement in human life, he begins with the notion of love of excitement:
Human beings show their superiority to the brutes by their capacity for boredom, though I have sometimes thought, in examining the apes at the zoo, that they, perhaps, have the rudiments of this tiresome emotion. However that may be, experience shows that escape from boredom is one of the really powerful desires of almost all human beings.
He argues that this intoxicating love of excitement is only amplified by the sedentary nature of modern life, which has fractured the natural bond between body and mind. A century after Thoreau made his exquisite case against the sedentary lifestyle, Russell writes:
Our mental make-up is suited to a life of very severe physical labor. I used, when I was younger, to take my holidays walking. I would cover twenty-five miles a day, and when the evening came I had no need of anything to keep me from boredom, since the delight of sitting amply sufficed. But modern life cannot be conducted on these physically strenuous principles. A great deal of work is sedentary, and most manual work exercises only a few specialized muscles. When crowds assemble in Trafalgar Square to cheer to the echo an announcement that the government has decided to have them killed, they would not do so if they had all walked twenty-five miles that day. This cure for bellicosity is, however, impracticable, and if the human race is to survive — a thing which is, perhaps, undesirable — other means must be found for securing an innocent outlet for the unused physical energy that produces love of excitement… I have never heard of a war that proceeded from dance halls.
[…]
Civilized life has grown altogether too tame, and, if it is to be stable, it must provide harmless outlets for the impulses which our remote ancestors satisfied in hunting… I think every big town should contain artificial waterfalls that people could descend in very fragile canoes, and they should contain bathing pools full of mechanical sharks. Any person found advocating a preventive war should be condemned to two hours a day with these ingenious monsters. More seriously, pains should be taken to provide constructive outlets for the love of excitement. Nothing in the world is more exciting than a moment of sudden discovery or invention, and many more people are capable of experiencing such moments than is sometimes thought.
Complement Nobel Writers on Writing with more excellent Nobel Prize acceptance speeches — William Faulkner on the artist as a booster of the human heart, Ernest Hemingway on writing and solitude, Alice Munro on the secret to telling a great story, and Saul Bellow on how literature ennobles the human spirit — then revisit Russell on immortality and why science is the key to democracy.
Filed under 2020, author tribute
From gigil to wabi-sabi and tarab, there are many foreign emotion words with no English equivalent. Learning to identify and cultivate these experiences could give you a richer and more successful life.
By David Robson / BBC Future
https://getpocket.com/explore/item/the-untranslatable-emotions-you-never-knew-you-had
Have you ever felt a little mbuki-mvuki – the irresistible urge to “shuck off your clothes as you dance”? Perhaps a little kilig – the jittery fluttering feeling as you talk to someone you fancy? How about uitwaaien – which encapsulates the revitalising effects of taking a walk in the wind?
These words – taken from Bantu, Tagalog, and Dutch – have no direct English equivalent, but they represent very precise emotional experiences that are neglected in our language. And if Tim Lomas at the University of East London has his way, they might soon become much more familiar.
Lomas’s Positive Lexicography Project aims to capture the many flavours of good feelings (some of which are distinctly bittersweet) found across the world, in the hope that we might start to incorporate them all into our daily lives. We have already borrowed many emotion words from other languages, after all – think “frisson”, from French, or “schadenfreude”, from German – but there are many more that have not yet wormed their way into our vocabulary. Lomas has found hundreds of these “untranslatable” experiences so far – and he’s only just begun.
Learning these words, he hopes, will offer us all a richer and more nuanced understanding of ourselves. “They offer a very different way of seeing the world.”
Lomas says he was first inspired after hearing a talk on the Finnish concept of sisu, which is a sort of “extraordinary determination in the face of adversity”. According to Finnish speakers, the English ideas of “grit”, “perseverance” or “resilience” do not come close to describing the inner strength encapsulated in their native term. It was “untranslatable” in the sense that there was no direct or easy equivalent encoded within the English vocabulary that could capture that deep resonance.
Intrigued, he began to hunt for further examples, scouring the academic literature and asking every foreign acquaintance for their own suggestions. The first results of this project were published in the Journal of Positive Psychology last year.
Many of the terms referred to highly specific positive feelings, which often depend on very particular circumstances:
But others represented more complex and bittersweet experiences, which could be crucial to our growth and overall flourishing.
In addition to these emotions, Lomas’s lexicography also charted the personal characteristics and behaviours that might determine our long-term well-being and the ways we interact with other people.
You can view many more examples on his website, where there is also the opportunity to submit your own. Lomas readily admits that many of the descriptions he has offered so far are only an approximation of the term’s true meaning. “The whole project is a work in progress, and I’m continually aiming to refine the definitions of the words in the list,” he says. “I definitely welcome people’s feedback and suggestions in that regard.”
In the future, Lomas hopes that other psychologists may begin to explore the causes and consequences of these experiences – to extend our understanding of emotion beyond the English concepts that have dominated research so far.
But studying these terms will not just be of scientific interest; Lomas suspects that familiarising ourselves with the words might actually change the way we feel ourselves, by drawing our attention to fleeting sensations we had long ignored.
“In our stream of consciousness – that wash of different sensations feelings and emotions – there’s so much to process that a lot passes us by,” Lomas says. “The feelings we have learned to recognise and label are the ones we notice – but there’s a lot more that we may not be aware of. And so I think if we are given these new words, they can help us articulate whole areas of experience we’ve only dimly noticed.”
As evidence, Lomas points to the work of Lisa Feldman Barrett at Northeastern University, who has shown that our abilities to identify and label our emotions can have far-reaching effects.
Her research was inspired by the observation that certain people use different emotion words interchangeably, while others are highly precise in their descriptions. “Some people use words like anxious, afraid, angry, disgusted to refer to a general affective state of feeling bad,” she explains. “For them, they are synonyms, whereas for other people they are distinctive feelings with distinctive actions associated with them.”
This is called “emotion granularity” and she usually measures this by asking the participants to rate their feelings on each day over the period of a few weeks, before she calculates the variation and nuances within their reports: whether the same old terms always coincide, for instance.
Importantly, she has found that this then determines how well we cope with life. If you are better able to pin down whether you are feeling despair or anxiety, for instance, you might be better able to decide how to remedy those feelings: whether to talk to a friend, or watch a funny film. Or being able to identify your hope in the face of disappointment might help you to look for new solutions to your problem.
In this way, emotion vocabulary is a bit like a directory, allowing you to call up a greater number of strategies to cope with life. Sure enough, people who score highly on emotion granularity are better able to recover more quickly from stress and are less likely to drink alcohol as a way of recovering from bad news. It can even improve your academic success. Marc Brackett at Yale University has found that teaching 10 and 11-year-old children a richer emotional vocabulary improved their end-of-year grades, and promoted better behaviour in the classroom. “The more granular our experience of emotion is, the more capable we are to make sense of our inner lives,” he says.
Both Brackett and Barrett agree that Lomas’s “positive lexicography” could be a good prompt to start identifying the subtler contours of our emotional landscape. “I think it is useful – you can think of the words and the concepts they are associated with as tools for living,” says Barrett. They might even inspire us to try new experiences, or appreciate old ones in a new light.
It’s a direction of research that Lomas would like to explore in the future. In the meantime, Lomas is still continuing to build his lexicography – which has grown to nearly a thousand terms. Of all the words he has found so far, Lomas says that he most often finds himself pondering Japanese concepts such as wabi-sabi (that “dark, desolate sublimity” involving transience and imperfection). “It speaks to this idea of finding beauty in phenomena that are aged and imperfect,” he says. “If we saw the world through those eyes, it could be a different way of engaging in life.”
David Robson is BBC Future’s feature writer. He is @d_a_robson on Twitter.
Covid-19 now /
Shelter in place this day: now. /
Tomorrow is now.
Filed under 2020, Haiku to You Thursday, Poetry by David E. Booker
The multimillion dollar brain training industry is under attack. In October 2014, a group of over 100 eminent neuroscientists and psychologists wrote an open letter warning that “claims promoting brain games are frequently exaggerated and at times misleading.” In 2016, industry giant Lumosity was fined $2m, and ordered to refund thousands of customers who were duped by false claims that the company’s products improve general mental abilities and slow the progression of age-related decline in mental abilities. And a recent review examining studies purporting to show the benefits of such products found “little evidence … that training improves improves everyday cognitive performance.”
While brain training games and apps may not live up to their hype, it is well established that certain other activities and lifestyle choices can have neurological benefits that promote overall brain health and may help to keep the mind sharp as we get older. One of these is musical training. Research shows that learning to play a musical instrument is beneficial for children and adults alike, and may even be helpful to patients recovering from brain injuries.
“Music probably does something unique,” explains neuropsychologist Catherine Loveday of the University of Westminster. “It stimulates the brain in a very powerful way, because of our emotional connection with it.”
Playing a musical instrument is a rich and complex experience that involves integrating information from the senses of vision, hearing, and touch, as well as fine movements, and learning to do so can induce long-lasting changes in the brain. Professional musicians are highly skilled performers who spend years training, and they provide a natural laboratory in which neuroscientists can study how such changes – referred to as experience-dependent plasticity – occur across their lifespan.
Changes in brain structure
Early brain scanning studies revealed significant differences in brain structure between musicians and non-musicians of the same age. For example, the corpus callosum, a massive bundle of nerve fibres connecting the two sides of the brain, is significantly larger in musicians. The brain areas involved in movement, hearing, and visuo-spatial abilities also appear to be larger in professional keyboard players. And, the area devoted to processing touch sensations from the left hand is increased in violinists.
These studies compared data from different groups of people at one point in time. As such, they could not determine whether the observed differences were actually caused by musical training, or if existing anatomical differences predispose some to become musicians. But later, longitudinal studies that track people over time have shown that young children who do 14 months of musical training exhibit significant structural (pdf) and functional brain changes (pdf) compared to those who do not.
Together, these studies show that learning to play a musical instrument not only increases grey matter volume in various brain regions, but can also strengthen the long-range connections between them. Other research shows that musical training also enhances verbal memory, spatial reasoning, and literacy skills, such that professional musicians usually outperform non-musicians on these abilities.
Long-lasting benefits for musicians
Importantly, the brain scanning studies show that the extent of anatomical change in musicians’ brains is closely related to the age at which musical training began, and the intensity of training. Those who started training at the youngest age showed the largest changes when compared to non-musicians.
Even short periods of musical training in early childhood can have long-lasting benefits. In one 2013 study, for example, researchers recruited 44 older adults and divided them into three groups based on the level of formal musical training they had received as children. Participants in one group had received no training at all; those in the second had done a little training, defined as between one and three years of lessons; and those in the third had received moderate levels of training (four to 14 years).
The researchers played recordings of complex speech sounds to the participants, and used scalp electrodes to measure the timing of neural responses in a part of the auditory brainstem. As we age, the precision of this timing deteriorates, making it difficult to understand speech, especially in environments with a lot of background noise. Participants who had received moderate amounts of musical training exhibited the fastest neural responses, suggesting that even limited training in childhood can preserve sharp processing of speech sounds and increase resilience to age-related decline in hearing.
More recently, it has become clear that musical training facilitates the rehabilitation of patients recovering from stroke and other forms of brain damage, and some researchers now argue that it might also boost speech processing and learning in children with dyslexia and other language impairments. What’s more, the benefits of musical training seem to persist for many years, or even decades, and the picture that emerges from this all evidence is that learning to play a musical instrument in childhood protects the brain against the development of cognitive impairment and dementia.
Unlike commercial brain training products, which only improve performance on the skills involved, musical training has what psychologists refer to as transfer effects – in other words, learning to play a musical instrument seems to have a far broader effect on the brain and mental function, and improves other abilities that are seemingly unrelated.
“Music reaches parts of the brain that other things can’t,” says Loveday. “It’s a strong cognitive stimulus that grows the brain in a way that nothing else does, and the evidence that musical training enhances things like working memory and language is very robust.”
Learning to play a musical instrument, then, seems to be one of the most effective forms of brain training there is. Musical training can induce various structural and functional changes in the brain, depending on which instrument is being learned, and the intensity of the training regime. It’s an example of how dramatically life-long experience can alter the brain so that it becomes adapted to the idiosyncrasies of its owner’s lifestyle.
Filed under 2020, writing tip, Writing Tip Wednesday
Filed under 2020, CarToonsday
Once a science fiction writer moved to Saskatchewan. /
He heard that’s where all the aliens had gone. /
They’d landed there /
For the Canadian healthcare /
And belief that they could belong.
‘Like most other American systems and professions, delusions around meritocracy continue to pervade the writing world. ‘ Illustration: Julien Posture/The Guardian
There is nothing more sustaining to long-term creative work than time and space – and these things cost money
Let’s start with me: I’m not sure how or if I’d still be a writer without the help of other people’s money. I have zero undergrad debt. Of my three years of grad school, two of them were funded through a teaching fellowship; my parents helped pay for the first. The last two years my stipend barely covered the childcare I needed to travel uptown three days a week to teach and go to class and my husband’s job is what kept us afloat.
I got connections from that program. I got my agent through the recommendation of a professor. Nearly every year since I graduated from that program, I have been employed by them. The thing I’m most sure I had though, that was a direct result of my extraordinary privilege, is the blindness with which I bounded toward this profession, the not knowing, because I had never felt, until I was a grownup, the very real and bone-deep fear of not knowing how you’ll live from month to month. Other versions of this story that I know from other people: a down payment from a grandpa on a brownstone; monthly parental stipends; a partner who works at a startup; a partner who’s a corporate lawyer; a wealthy former boss who got attached and agreed to pay their grad school off.
Once, before a debut novelist panel geared specifically to aspiring writers, one of the novelists with whom I was set to speak mentioned to me that they’d hired a private publicist to promote their book. They told me it cost nearly their whole advance but was worth it, they said, because this private publicist got them on a widely watched talkshow. During this panel, this writer mentioned to the crowd at one point that they “wrote and taught exclusively”, and I kept my eyes on my hands folded in my lap. I knew this writer did much of the same teaching I did, gig work, often for between $1,500-$3,000 for a six to eight-week course; nowhere near enough to sustain one’s self in New York. I knew their whole advance was gone, and that, if the publicist did pay off, it would be months before they might accrue returns.
I did not know what this writer, who I thought was single, paid in rent, or all the other ways that they might have been able to cut corners, that I, a mother of two, could not cut, but even then, it felt impossible to me that this writer was sustaining themselves in any legitimate way without some outside help. I thought, maybe, when they said “write” they might be including copywriting or tech, as some others that I know support themselves.
I knew all these aspiring writers, though, heard this person say this and assumed that there was a way to make a living as a writer, that they thought this person was “making it” in ways they hoped one day to be. I don’t know this writer and don’t know how, actually, they lived. What I do know is, when the panel was over, I wanted to take the microphone back and say loudly to the students that what this writer said was, at least in part, a lie.
On Instagram and Twitter there are writers who “write full time” also. They post pictures of their desk or their pens and talk about “process”. Maybe, two years ago, they sold a quiet literary novel to an independent press. For my students, for all the people I see out there, trying to break in or through and watching, envious, I want to attach to these statements and these Instagram posts, a caveat that says the writing isn’t what is keeping this person safe and clothed and fed.
According to a 2018 Author’s Guild Study the median income of all published authors for all writing related activity was $6,080 in 2017, down from $10,500 in 2009; while the median income for all published authors based solely on book-related activities went from $3,900 to $3,100, down 21%. Roughly 25% of authors earned $0 in income in 2017.
I would argue that there is nothing more sustaining to long-term creative work than time and space – these things cost money – and the fact that some people have access to it for reasons that are often outside of their control continues to create an ecosystem in which the tenor of the voices that we hear from most often remains similar. It is no wonder, I say often to students, that so much of the canon is about rich white people. Who else, after all, has the time and space to finish a book. Who else, after all, as the book is coming out, has the time and space and money to promote and publicize that book?The median income of all published authors for all writing related activity was $6,080 in 2017
There are ramifications, I think, of no one mentioning the source of this freedom when they have it. There is the perpetuation of an illusion that makes an unsustainable life choice appear sustainable, that makes the specific achievements of particular individuals seem more remunerative than they actually are. There is the feeling that the choices that we’ve made outside of writing: who we married, whether or not we had children, the families we were born to, will forever hinder our ability to make good work.
When students ask me for advice with regard to how to “make it as a writer”, I tell them to get a job that also gives them time and space somehow to write; I tell them find a job that, if they still have it 10 years from now, it wouldn’t make them sad. I worry often that they think this means I don’t think their work is worthy; that I don’t believe they’ll make it in the way that they imagine making it, but this advice is me trying help them sustain themselves enough to make the work I know they can.
Like most other American systems and professions, delusions around meritocracy continue to pervade the writing world. Those of us who are not bolstered by outside sources, those of us who are but still struggle, and say it out loud, often run the risk of seeming whiny or ungrateful; maybe we worry we will just be thought not good enough. To be a writer is a choice, after all, and I continue to make it. But perpetuating the delusion that the choice is not impossibly risky, precarity-inducing, only hurts the participants’ ability to reconsider the various shapes their lives might take in service of sustaining it and them.
It allows a system that cannot sustain most of the producers of its products to continue to pretend it can.
Filed under 2020
Fitness gurus share their morning routines.
NYLON |
How do some people manage to look so darn perky as they sip coffee and smoothies in their Instagram stories in the morning? It all comes down to establishing a winning routine, one that’s easy for you to do every day and leaves you feeling awake, alert, and inspired. You don’t have to steal an entire routine from these fitness and wellness experts, but they have some pretty great suggestions of places to start.
Once you begin to develop a routine of your own, optimize it to your specific needs. Meditation for 20 minutes might not work for you, but maybe you can handle five minutes. Yoga might not be your jam, but what about a few basic stretches instead? And journaling can feel a little cliche, but what about a Google Doc where you list one thing daily that you’re grateful for? We don’t all need to be fitness and wellness junkies, but we can all get a little bit better at managing our mornings and crushing the rest of our day.
“I’d say my number one tip is to get ready for your day, whether that be breakfast, journaling, meditation, or working out before looking at your phone,” Sophie Gray of WayofGray.com says. “I recommend being off of your phone for at least 30 to 60 minutes in the morning! I like to do this because I can check in with myself first, before checking in with others.”
Productivity gurus and the authors of Peak Performance, Brad Stulberg and Steve Magness, also back this one up. The more time you can stay off your phone and not be distracted, the better. Getting your primary workout for the day done before the flood of emails, Instagrams, and text is going to make the day feel a lot smoother.
“This year has officially been the year of slowing down and learning to give myself what I need in order to thrive throughout the day with sustained energy and inspiration,” adds The Balance Blonde blogger Jordan Younger. “You could say I am a notorious overcommitter and a workaholic-slash-iPhone-aholic—who isn’t?—so I decided to get serious with my morning routine, to start to cultivate more peace and serenity in my daily life. I start each day with a digital detox where I do not look at my phone until I feel ready to be on and communicate with the world!”
“Working from home can sometimes mean there’s no need for you to leave the house, but, for me, getting outdoors every day for fresh air, a sense of vitality, and vitamin D is so important,” says Melissa Hemsley of the Hemsley Sisters. “Daylight helps to reset your internal body clock, also known as the circadian rhythm, leading to better sleep and allowing your body to tune into what it needs. I’ve got a staffy called Nelly who I take for runs around my local park, so it’s a non-negotiable for me!”
Studies bear this out: We need vitamin D to stay happy and energized. One such study even linked vitamin D deficiency in young women with depression. You don’t need to start supplementing to get it. Just getting sunlight should do the trick. And if, like Melissa, you work at home, a walk outside can give you the divide between “you time” and working hours.
It’s no shock that Strala Yoga creator Tara Stiles starts every morning with a yoga flow, though as a new mom, her routine varies daily depending on what she needs and how she feels. And that’s a good thing! Even if you’re not nursing a newborn, switching up your yoga flow makes the morning a bit more exciting. Strala Yoga has a ton of quick and simple morning flows that Stiles created, and most of them run between seven and 12 minutes. Check out this one and this one if you prefer to have a video to flow with, or just do a few sun salutations and poses that make you feel particularly good.
A regular yoga practice—10 minutes a day is over an hour a week!—can increase strength, balance, and flexibility, calm the mind, and reduce stress, according to the American College of Sports Medicine. It can even help battle things like lower back pain, according to a recent study.
“Tongue scraping with a copper or stainless steel tongue scraper removes the toxins that brushing and flossing your teeth doesn’t,” says the other Hemsley sister, Jasmine. “Quite frankly, I’d rather forget to brush my teeth!” If tongue scraping isn’t for you, that’s fine, too, but having a morning beauty/cleansing routine can go a long way toward making you feel more awake and alert if you’re having a tough time crawling out of bed and perking up.
“I wake up, make a matcha tea or coffee in my kitchen, stretch on my yoga mat, and do a mindfulness meditation practice,” says Younger. “I have also gotten very into crystals, sage, essential oils, and palo santo. The morning is my ‘me time’ to play around with all of my yogi, kundalini grounding practices and also get some reading or journaling in. Then I head off to teach yoga down the street and feel like a new human! Also breathing. It sounds simple, but it’s been a game changer to really focus on my breath.”
Meditation also makes you more creative, according to one study. And another championed morning meditation because that’s when we’re at our most spiritually aware.
It’s not just the yogis who are doing morning meditation, fitness junkies are into it, too. “Everyday is different for me, but no matter where I am, I make sure to spend a few moments alone setting my intention and purpose for the day through meditation,” says Karena Dawn of ToneItUp.com. It really helps me stay centered and focused. After that, I head out for my workout. If I don’t workout in the morning, it usually won’t happen.”
Dawn also digs a morning workout to get the blood pumping. If you’re an early riser and can sneak in a quick run or strength workout, it’s a great way to kick off the day. And bonus, if you do a low-key workout before you eat breakfast; you’ll reap the benefits of fasted state training and gain extra strength and aerobic capacity in the process. Bonus: You can burn almost 20 percent more fat if you exercise pre-breakfast, according to one study. Plus, let’s be honest, breakfast will taste a whole lot better when you’ve really worked for it.
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