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As Aristotle say, “Happiness depends upon ourselves.” Every person wishes to lead a happy life, not even knowing what actual happiness is. Usually people believe that having material things like a big house and a nice car is happiness. They struggle in their present life just to reach happiness in the future, yet never manages to manifest that happiness. A common person starts his mature life by believing that happiness comes with earning a degree, or having the perfect job, in addition to marrying their soul mate, or even by having children, and even after achieving all of this, he/she yet doesn’t reach the true happiness he/she is looking for. This is how we spend our whole lives chasing happiness and eventually leave this life not appreciating or enjoying the blessings we have. A human being’s brain is designed for survival and sustainability. Anything else is solely dependent on that person either to make his/her life happy and worth living or to live depressingly and eventually die. To achieve happiness, you must reset your life’s baseline. It won’t happen in a day or two, but it will take a continuous struggle until its set as a daily routine. There are several simple ways and daily tactics which are the key to one’s joy: Be positive: A continuous struggle with negativity can never cause happiness. Positivity is the key of a happy life. Spend 1-2 minutes twice a day to think of the positive things around you for a month or two and you will start feeling happy automatically.  Use positive mantra: Choose a positive mantra for yourself daily and repeat it to yourself again and again like “What a great day!”, “I am thankful and blessed for what I have” or “I love this season” etc. Celebrate little moments: Life is a scene of happy and sad scenes. You have to face many ups and downs with many little victories which we ignore daily. Cherish those moments and make yourself happy. ‘WOO! I wake up on time’, ‘Yay! I completed my assignment’, ‘HMMM! That was a delicious meal’. Enjoy little things to make yourself joyful. Meditation: Meditation helps a lot to keep yourself calm and happy. Give a little time to yourself and practice some body and mind exercises. You will not only feel happy and relaxed, but as your mind lightens up, you will discover and clearly see the many blissful tings in your life that makes you cheerful. Do what you love to do: Don’t force something on yourself. It is difficult and stressful to do a job which you don’t like. Give sometime to yourself to look for what you like, focus on that career and do it with passion. Live ‘The Moment’: Don’t waste your energy on thinking about the past or worrying about the future. Live and enjoy your present life. Focus on reality and your presence in that specific moment. Cherish it and be thankful for it. Accept imperfections: No one is perfect in this world and no one can be. But still we continuously push ourselves harder and harder every day to be perfect in order to be happy. We must learn that it’s ok if your grades are lower than your colleagues, if you don’t make that much money, or even if you’re not that good looking! Help others and be thankful: Sometimes you don’t feel victorious even after achieving your personal goals. It’s because as human beings, we’re social creatures that cannot live by ourselves. Survival and happiness are based on people around us. Helping others and contributing in their lives positively, will make us ultimately happy.  So now, whose responsibility is it for you to be happy? The author is a consultant in Public Relations and Personality Types. Instagram: @Tipsbyhalahill

It’s a new year and we should all be thinking about self-reflection and making changes as we grow. Again, not necessarily just because it is the New Year but because we need to sit down, reflect and self-develop on a continuous and consistent bases. Usually people will pressure themselves with new major resolutions and potentially unrealistic or drastic changes they want to achieve in the year, but remember, baby steps are the key. I touched upon this in my previous article about the New Year and making goals, but it is only the third week of the year and so many people are already putting themselves down and feeling the pressure. What’s all this constant negativity I keep hearing? Stop, breathe and think about it for a second. If you are guilty of being negative, take a second to self-reflect, get down to it and figure out what you actually really need and/or want to do. A few months ago I realised that I was getting more anxious and nervous than my usual self. I noticed that I would feel panicked when I thought of all the things I had to accomplish and of all the stuff going on in my life, so I decided I needed to get to the bottom of it all. I did something I always wanted to do but always feared and took a pen, blank piece of paper and started to write down my areas of daily worries. My one to two word notes turned out to be a map of my mind and all the things that I kept thinking about, and I started seeing the general themes of unaccomplished tasks and areas of personal confusion that were taking over my daily thoughts. I began noticing the main sources of my restlessness. I finally started to figure out the areas in my life I needed to develop, complete, change and possibly remove. By the time I was done, my map looked like a bunch of bubbles interconnected that filled up the whole page, but it was not as horrible as I expected. I finished within a few minutes although I thought it would take longer. I even doubted how quick I finished that I kept asking myself if I was missing anything. Only after seeing my thoughts on paper in the format of a bubble brainstorming map did I actually take a long breath and said Alhamdlilah (Thank God in Arabic). In that moment, I was able to visually comprehend that most of my concerns were not life-threatening and just realising that made me understand that I am the one making my situation worse, that I am in control of most of the matters identified and it is up to me to make the changes to see and feel the changes I wanted and needed. This quick exercise of mind mapping really helped me put things into perspective and it was as easy as a few minutes alone with a pen and paper. Yes, there are a few unknowns and potential risks and worries still lingering in my thoughts, but still, at least now I know I was magnifying the restlessness by thinking and worrying about them so much that it would take over my thoughts and overwhelm me to the point where I would take no action. Then and there I started crossing out two of the areas of concern because they were not in my hands and understood that I had to just hope and pray for the best. Then, I continued to write down the action points I needed to take in each of the remaining areas. After seeing all the actions I needed to take, I was able to be real with myself and figure out the quick wins, the areas I could deal with initially and then went on to prioritise the other areas from most important to me to least important. The final and extra step to this exercise was me understanding which actions I could do on my own and which actions I needed to seek advice or help in. This is critical. You have to be realistic and accept that you will need help with certain areas and that it is never a bad idea to ask for help. In conclusion, this simple act of self-reflection had a major effect on me and I am currently looking back at the list and dealing with my challenges, but at my own pace because I know and believe I am in control and that I am responsible for my anxiety. I am accountable, therefore responsible. You are accountable, therefore responsible too. When you finally hold yourself accountable, you can make those changes and hold only yourself responsible to be or not to be your best. So listen up everyone and listen good, you are the most important person in your life and if you are feeling the pressure, only you can decide to reduce that pressure. Don’t push and slow yourself down with unrealistic goals, unnecessary changes or more anxiety, instead, organise your thoughts and try to figure out the sources of your unhappiness, dissatisfaction or restlessness and get those changes going!  The author is a wellness advocate and influencer @keys2balance.

Every few months, articles calling the sustainability of almond milk come into question. Earlier this week The Guardian published a lengthy article about the connection between the almond industry and the honey industry titled ‘Like sending bees to war: the deadly truth behind your almond-milk obsession’. The topic went viral.  It’s true that the relationship between the almond industry and honey industry has gone too far. The bee mortality rate is too high and is unacceptable.  While many fruits and vegetables can be pollinated without bees, almonds require honey bees for pollination. If there are no honey bees, there are no almonds. 80% of the world’s almonds are produced in California. Commercial pollination of almond trees take place over a span of 22 days in February. This is an impossible task for local bees to complete: there are too many trees to pollinate and few bees. To pollinate the trees, almond growers must import bees from all over the world — and millions are being killed as a result.  I agree — it’s becoming harder and harder to maintain this relationship given the high rate of almond production humans are demanding. But boycotting almonds and relying on another high-impact crop is not going to solve the industry’s problems — what needs to happen is a shift in the agriculture industry as a whole. We need to start consuming ethically.  Veganism is a way of living that seeks to exclude the exploitation of animals as far as possible, and all foods that come from plants are technically vegan. So while honey is not vegan, almonds are vegan. As scientists point out, exploitation of bees is definitely present in the almond industry — but this is not necessarily a vegan problem, this is a ‘human problem’ — specifically a problem with the commercial agriculture industry. Apples, avocados, beans, broccoli, carrots, onions, lettuces, tangerines, watermelon, pumpkin, squash, cherries, cucumbers, tomatoes, and hundreds of other crops all currently rely on commercially-raised honeybee colonies for pollination — and too, need reform in how they are sourced. The supermarkets food companies who boast about being Vegan need to ensure they are doing so ethically. Reducing the supply of almond milk wouldn’t be a disaster, in fact it would help protect the bees and meanwhile us vegans could consume alternatives such as oat milk, rice milk, and coconut milk.  The truth remains that while the environmental impact of almonds may be higher than the impact of other plants used to make non-dairy milk, almond milk is still more sustainable than cow’s milk — so as long as you’re buying a non-dairy option, you’re making a positive choice. Yes, the world needs to change how it is sourcing. But dietary choices that reduce animal exploitation are still valuable even if some animal exploitation would still occur. The author is an expert in vegan wellbeing and health. Instagram handle: @Ghanim92 

This week on my weekly Instagram live show, we talked about the need some of us have to post things on social media to prove our worth to others. Don’t get me wrong; I get it, I do understand. It’s difficult not to feel pressure in a society that praises ‘the hussle,’ being busy and happy all the time and of course unattainable beauty standards, when all you’re trying to concern your mind with creating a good life for yourself.  I post regularly on social media, at the same time I make an effort to check in with my intentions for posting. I want to be sure that I am posting because I genuinely have something to share that could be of value to others, and I am not trying to prove something to the world.  Here are a couple of questions I ask myself: Does my post represent me? Would I be proud if my children saw my posts? What type of energy am I inviting into my life with this post? Am I looking for instant gratification with this post? It can be very easy to fall into the trap of feeling like you have to prove who you are and the amount of worth you deem yourself. This can result in the route of trying to better your life circumstances, rather than enriching your soul by demonstrating that your life can measure up to society’s standards of what ‘the good life’ looks like. In my opinion, this route can be dangerous. When we worry about proving ourselves to others, we fall out of alignment with ourselves. Instead of working towards the things we truly want, we start to go after the things we think other people need to see from us in order to accept us. This is an issue, because, I believe when you are praying or manifesting something, you have to have a pure desire in order for your dream to become a reality. You have to want something because you want it, not because you think other people will approve of it. I came to the conclusion a long time ago, it’s not my job to prove anything to anyone; my job is to live the best life I possibly can. You have an opportunity to create a joyful life for yourself. You have an opportunity to create wonderful things that have meaning to you. Whether or not other people agree with your creations or would want them is irrelevant, because they are yours. Ultimately, there is no competition. There are no winners and losers, and nobody’s passing out prizes at the end for being perfect.  Perfection, after all, is an enigma, and it doesn’t actually exist. We each have a life to live, and we all get to choose how to live it. We each get to do it differently, and we each get to be unique. Life is a gift that is given to all of us, but to make the most of it we have to be honest about how we really want to live it. The author is a consultant and coach. Instagram handle: @miss_shefa,  Website: missshefa.com

The play button is jammed in the stereo of bad news. Twitterstorms frequent headlines as commonly as real natural disasters. ‘Human rights violations’ is an Olympic sport, with competing governments outdoing one another. Forests are on fire, policies are deeming futile, media is spurring moral panic and citizens are confused. More importantly, the stakeholders of power are reacting with oppressive action, leaving most individuals in the world, completely powerless. Yet, power can be cultivated by anyone who asks the right questions. It is in the midst of chaos, that as an individual, I look to myself for answers. What is the power I hold and is it strong enough to press pause?  Luxury of Time  Bad news is standard to a global society like ours and living in a world where information spreads in supersonic speed, it only seems overwhelming when there’s no lull in the storm. And yet despite the crashing world, the capitalist wheel still turns, forcing us to continue working – because hey, bills still need to be paid even if the world is on fire. This arrogance comes with a privilege, but why let it blind you to the benefits of the same privilege. Time is a luxury not many can afford to buy, especially when problems directly impact their survival. The haphazard nature in which everyone rushes into a reaction so they can become ‘reacted’, isn’t a healthy or efficient way of dealing with anything. I watch as story reels are replayed with anger, fear, hate and irritation, only to lead to uninformed, quick emotional gasps of breath. This luxury of time is not an excuse to be complacent with our reaction, but an invitation to garner a reaction that can have the most impact. With every action or opinion we voice/back, highlighting your own intentions allows you to maintain consistency. Why do I think this is important? What about the matter is personal to me? How can I separate my action from the emotions surrounding my intentions? If I need to react immediately, which is the most direct and effective way I can? Who am I really doing this for? These are some questions I use to understand my own moral dilemma.  Pause for clarity  Stories are designed to stir up emotions, shape narratives and blur lines of objectivity. If one piece of news can be successful in causing emotional turbulence, imagine the impact of five, ten or fifteen media stories. This high of emotions can trick us into believing that we’re doing enough – being sympathetic, feeling for the cause. However, constantly reacting emotionally can drain our energy and push us into a state of numbness. So how do we turn this rush of chemicals into instruction rather than destruction? Most stories play on our high energy emotions, such as anger, sadness and surprise. It is these emotions that deplete our energy levels quicker than low energy emotions such as joy or love. Taking a second to pause and focus on the level at which our energy is, can change this equation dramatically.  After reading or hearing a few pieces of news, ask yourself how you feel emotionally? On a scale of 1 through 10, how energetic do you feel? Can you separate the objective facts from the pieces of information that triggered your subjective experience? During your emotional experience, saying PAUSE to yourself, can help you direct this energy into action that can solve a problem as opposed to magnifying the rippling effect of feelings.  Pause to Point Back Another problem with hurried decisions of action is the ignorance of responsibility. Getting caught up with our emotions and opinions about a topic can naturally lead us to look for blame; the bad guy, the power to direct all energy towards. By allowing ourselves to pause and take a look at the situation, we can focus on taking responsibility for the information we take in, the action we choose and the people we plan to join forces with. Discussions and arguments are necessary and almost inevitable, yet using a personal narrative at a time when objectivity is most desired, can be redundant. This is where taking responsibility is key. We can only be in control of the things we say and do, so using the childish method of blame is pointless, even if it feels gratifying.  The world rings with instantaneous; actions and reactions. That doesn’t imply that we don’t have a choice. I believe it’s important that we use our seats of choice to make informed decisions by exploiting the time, clarity and objectivity that privilege can offer us. You can only use your power effectively if you have paused long and hard enough to understand it. Pause, because you can.  The author can be contacted on Instagram @sincerelysanah

How many times were you given a responsibility which was a total burden? Do you always feel that you are responsible for every person in your life? When something goes wrong is it always your fault? Well, here’s the upside of the situation, if you answered yes to the previous questions, then congratulations, you are a RESPONSIBLE person! Now, let’s look at what responsibility means. Responsibility is an attribute of being accountable of your acts and behaviours, either good or bad. A person is called responsible when he does what he says, when he accepts what he has done, when he thinks critically and performs well even without supervision. Responsibility has its own value in our lives, it brings trust, credibility, respect and love by others. There are many reasons that can cause us to become a responsible person, here’s a few: Ability of becoming a leader:  Responsibility is a common trait observed in leaders. A leader is a person who thinks before doing something and stays consistent. It represents a person who arrives at appointments and meetings on time, ensures to complete his/her work on time and maintains the trust of people. Build long-lasting relationships: People wish to have friends who are responsible and trustworthy. Everyone makes mistakes but the one who can accept them takes the leap. People prefer to live with a person who takes responsibility of his actions. Empathy and responsibility go hand in hand. A responsible person takes care of others’ feelings and supports them. Confidence and power: When you finish your tasks on time like a responsible person and remain accountable to what you have done, it doesn’t only make people believe you, but it builds confidence in yourself. When you know what you have done is right, you don’t worry, and on the other hand when you realise that you did something wrong and you stood for it then you don’t have to worry either. Control situation: Time can be easy and tough. A responsible person knows how to handle any situation. He observes and learns from his daily routine and balances his life. Even in tough times, he remains calm and peaceful and understands what he can control and tries to solve it. He accepts his mistakes and doesn’t blame others. Being responsible and trustworthy is a good feeling that everyone wishes for. This encourages one to become strong and self-reliant. It helps to enhance someone’s self-worth and self-esteem. It’s not difficult to become a responsible person. You just have to follow some guidelines in your life: Just do your tasks properly and on time: As a responsible person, it’s very important that if you have agreed to hand in a task, you should do it efficiently and on time. Follow your commitments; it helps you to build a routine of taking care of others and their tasks. Be Consistent:  Set schedules and routines for yourself and stick to it. Before becoming responsible for someone, show efficiency and consistency to yourself. Control every part of your life, it will give a message to others as well. Consistency brings the feeling of accomplishment and happiness in your life. Don’t blame others:  A responsible person is always accountable for his actions. He receives the appreciation of his good actions happily. He also accepts criticism of his mistakes and works on them. For example, you don’t blame a signal for being late to work, you just accept that you should have left home earlier. Don’t complain: Life is not a bed of roses the whole time. You should accept the different situations in it, don’t blame your job, spouse, or people around you. Instead of giving negative comments, say something positive. Similarly, don’t make up excuses when you are unable to keep up with a commitment, simply just explain why you haven’t done it. Learn multi-tasking:  It is common for a responsible person to juggle many tasks at the same time. Like a single mom, she takes care of her children, she works hard at her job, she manages her households and looks after herself. Feeling better now about having all those responsibilities?  The author is a consultant in Public Relations and Personality Types. Instagram: @Tipsbyhalahill

Running has long been linked with health benefits, from strengthening your bones (yes, even the knees) to improving mental health. Now, in another boon for us smug pavement-pounders, scientists have found it can turn back time. Researchers at University College London and Barts health NHS trust tracked a group of 138 marathoners and, using MRI and ultrasound, calculated the “biological age” of their aortas (the largest artery in the body) before and after their training. As we age, the aorta can stiffen, leading to an increased risk of heart disease, failure or stroke. According to the research, training for a marathon can not only reduce but even reverse this – in this study, by an impressive four years. It is especially encouraging given that all participants were first-time marathon runners, with finishing times between 4.5 and 5.5 hours — very similar to the UK average. So for anyone feeling inspired to train for a marathon as a result of the research, here’s what you need to know. Start slow “Training for your first marathon can feel daunting but, with patience and a plan, it is an achievable challenge,” says England Athletics coach Tom Craggs. If you don’t run yet, then the NHS’s Couch to 5k plan is the perfect introduction – I did it myself in 2012 and have since run 13 marathons. “Make sure you give yourself enough time to build sustainably. If you are new to running, build up off a patient mix of running and walking,” says Craggs. What gear do I need? Running is – in theory, anyway – pretty cheap, but the one thing worth investing in is the right pair of trainers and, for women, a properly supportive sports bra. It is advisable to get your gait analysed, which involves jogging on a treadmill for a couple of minutes so that experts can suggest shoes that give the appropriate support. How to structure training Beginner marathon plans often last 16 weeks. The aim of the weekly long run is to build up “time on feet”, so don’t worry about pace, but stick to a set time. Don’t fret too much about this, though. “Your body likes routine and consistency,” says Craggs. “So four to five smaller runs a week will trump two big runs.” Find running friends Whether it’s your local running club or a friend who signs up with you, running buddies are brilliant for motivation and confidence. Don’t feel you need to be fast to join a club (many run programmes are specifically for beginners) or be put off by cost. Do I need to change my lifestyle? No, and you don’t need expensive protein shakes or supplements. “Just focus on a healthy varied diet and getting consistent, high-quality sleep,” says Craggs. Do I need to do mental prep? This will happen naturally as you train. Motivating yourself on a freezing winter morning is hard, but that mental toughness is what you will need to get around 26.2 miles, so those runs are training your brain as well as your legs.

I’m back! First of all, I’d like to wish all readers a happy, healthy (and hopefully vegan) New Year. During my break over the New Year period, I was able to reflect on the year 2019 which was considered ‘The Year of the Vegan’ — and I’m pleased to say, it definitely was. This time last year, The Economist had predicted that veganism would be the most popular topic of the year, and added that it would be “the year veganism goes mainstream.” Forbes also published an article predicting that 2019 would be the year more people “embrace a plant-based lifestyle.”  Over the last twelve months it’s safe to say that the world has embraced veganism like we’ve never seen before. Multi-national corporations and businesses were in a desperate race to launch vegan products in a bid to tap into the growing vegan demand. The word ‘vegan’ was made mainstream by high profile figures, celebrities, heads of states, presidents — even members of the royal family of countries like Great Britain.  Now as we enter a new decade, and an era of growing environmental and health awareness, introducing vegan alternatives is being considered as a must for food retailers to attract increasingly mindful, ethical consumers into buying their products. Last summer during a trial of their vegan ‘Imposter’ burger, fast-food giant KFC sold one burger a minute during the first days following the launch. Also keen to cash in on the meat-free trend, McDonald’s will introduce a ‘Veggie Dippers’ meal this month in a bid to keep fast-food lovers who have switched to being vegan.  A desire to consume ethically sourced produce and foods has been a major factor among people looking to change their dietary lifestyle, and over the last twelve months we as members of the worldwide vegan community were frequently shining the light on how mass consumption of meat is putting a strain on the environment, accelerating the harmful effects of climate change, and killing animals. Getting into the ‘animal-free’ market has proven to be a profitable move for so many companies — and already The Times has reported that 3.6 million fewer animals were eaten in the first six months of 2019.  Dairy-free milk is now the choice drink for 25% of French citizens, and a report by Rethinking Food and Agriculture, 2020-2030 predicting that the dairy and beef industries will ‘totally collapse’ by 2030. This month is ‘Veganuary’ — the month where a huge number of people are eating vegan, some for the first time in their lives, and each for various reasons. Some consider it a detox by only consuming healthy, organic, plant-based foods. Others want to experiment if the Vegan way of life could be for them. If just 350,000 people worldwide who were not vegan before, go vegan for January 2020…it will save the carbon dioxide equivalent of 450,000 flights and more than one million animals.  These new figures demonstrate the huge impact that trying vegan for just 31 days has — and the good news is, 2020 is already setting new records for our vegan world. Less than one week in, Veganuary 2020 is by far the biggest and most widespread yet. If your New Year’s resolutions were not specifically around veganism, but were to try something new, or do your ‘bit’ for the planet — I invite you to join in on Veganuary, it’s not too late, and feel free to reach out to me on Instagram to let me know how it’s going for you, your questions and updates.  With the right vegan food choices, you can feel the best you have felt in a very long time! Happy New Year.  The author is an expert in vegan wellbeing and health. Instagram handle: @Ghanim92 

So here we are – 2020 – the start of a new decade. With every New Year that comes around, I like to pick a word that will guide my year, it’s like a theme that serves as a compass and dictates all the things I invite into my life.  I have decided that 2020 will be the Year of Excellence, it’s a theme I have used before, but this year, I feel I want to take it to the next level. Over the years of choosing these themes at the beginning of the year, I have found that it determines how my year unfolds, before it happens, it’s like I set the foundation of how I want to launch into my new year.  Today I am spending time, thinking about my goals and the things I want to achieve. I am imagining how easily, effortlessly and productively they can be achieved. Of course there is a lot of work involved but it doesn’t have to feel like it, it can feel how you want it to feel, and I get to choose that.  I am thinking about how quickly I want to achieve my goals and how much I will enjoy the process; I do that with visualisation in my mind. I think about how I want my life to be and affirm how I intend those things will happen for me. Probably the most important thing I think about is what my sense of being is going to be like when I achieve success.  How will I walk in the world? How will I carry myself? How will I interact with other people?  Life is not about what happens to us, we have influence over everything and we can do that with this theme setting strategy. It’s almost like we can design our own lives. You can move in and through your days watching your vision unfold. Of course sometimes things don’t always happen the way we want them to, sometimes they turn out better, but sometimes there are challenges and when those things come up, because trust me they will, how will you deal with them? That’s another thing you can set your intention for. Whatever comes up in life, I trust you will handle it with wisdom, with grace, with confidence and with creativity. See that picture in your mind, what will you do, how will you be, to rise and soar above any of life’s challenges and succeed.  Whether you know it or not, you are a one of a kind human being, no one has ever existed like you ever in the history of mankind and no one ever will. No one has your gifts, your life talents, your experiences; no one brings to the table what you do. I challenge you to dig deep in 2020. Ask yourself, where do you want to end up? Once you know where you want to end up, you can map your vision. Choose to live your life by design, not by default like most people. Its time to say yes to life, to show up to life and discover the greatness within. * The author is a consultant and coach. Instagram handle: @miss_shefa,  Website: missshefa.com

Resolutions are great. They’re extremely efficient in instigating a feeling of renewal; of change; of rebirth. The need for a resolution is stirred by the new year that is presented to us with fresh time to encourage our imagination – of what, where and who we can be. Resolutions are great until the singular words are powerless in conjuring change and we’re left with the reality of our habits. I’ve found it amusing that despite the numerous resolutions lists I’ve created over the years; on my digital notes app, on New Year’s Eve party tissues or on store bought note books that symbolise the ‘big change’ – the new year comes and I stare back at the same me. The motivation to create healthier patterns of life and tick boxes on the accomplishments list simmers. The narrative of ‘how I failed to keep up my resolutions’ begins in my mind and the validity of resolutions is questioned. In today’s column, the real question I want to ask is; how does one actually say with conviction, ‘new year, new me’?  In my opinion, resolutions are effective because everyone enjoys a fresh start. Yet, with no real understanding of the way our mind works, words can be quite useless in creating tangible behavioural changes. In the realm of human science, behaviour is subconsciously ALWAYS affected by thought. Every time a thought pattern is discovered by the brain, it creates a neural pathway, which over time becomes habitual through exposure and repetition. These neural pathways then become strengthened and the behaviour becomes subconscious. You don’t really think about walking, eating or sleeping because these neural pathways are extremely rigid in your mind. The same applies for beliefs we have about religion, marriage or food preferences – if you pray habitually, you don’t question it nor does margarita pizza stop being your choice of comfort food. However, while we are constantly creating new neural pathways, old pathways can also be replaced, if we consciously work on it. This is where the effectiveness of resolutions comes into play. Words initiate the process of creating a new neural pathway; a new thought. Repeating these words or simply, affirming these words, can start strengthening the neural pathway. Unfortunately, this is also the limit to our knowledge about change. For an old habitual neural pathway (habit) to be replaced, the new neural pathway has to be worked on through action as well. For example, saying that you will stop using your phone and start reading instead will begin nurturing this thought in your head. But whether you actually keep that up depends on the action you’ve taken. The habit of reading requires different parts of the brain to be instigated, so just replacing the phone with a book won’t be naturally effective. Research into the types of book you can enjoy, making sure your books are as accessible as your phone, finding ways to limit necessary time on your phone are all factors that contribute in strengthening the neural pathway.  As a survivor of multiple New Year’s Eve nights, I’ve found myself altering the perception I have of the annual ritual of creating a resolution list. In length, the list has grown shorter and swings away from ideal to more realistic. Understanding that it takes a long time to change behavioural patterns has helped me be more real with myself without the guilt of not living up to my resolutions. This year, I request you to spend more time with the goals you have set for yourself. Look into them closely and expose your truth about them. Which goals on that list are truly ones you are doing for yourself, that require no one else to help you get there. Who are the people in your life that are beneficial and important to your journey forward and who are the people who are holding you back? What habits do you already have that are positive and can help you build the new ones you desire? Which areas of your life do you want to focus on this year? Once we can ask ourselves these questions and be completely vulnerable, we will see that with the new year, there can truly be a new you.  * The author can be contacted on Instagram @sincerelysanah

Time is one of the most important key to life’s stability and success. It’s up to you, utilise it or waste it. It doesn’t wait for anyone. We all have the same 24 hours a day but it is the time management that makes us either Albert Einstein or a common man. Time management doesn’t denote to spending 18-20 hours of your daily life making it hectic and unbearable, it is about working smarter in less time. With efficient time management techniques, you can control your personal and professional life making it more positive, productive and stable. So, instead of blaming time, start focusing on your aims, skills and struggle to manage and employ your time. Life is short, ‘Work smarter, not harder’. Learn and practice the art of managing time to yield positive impacts in your life. It will not only ensure a balanced personal and business life but it will also reduce your stress level and calm you down. Following compilation of work management techniques can help you catalyse productivity in your life: 1. Audit your time: Spend seven days to assess your work routine and record it in a diary or cell phone. Then have a short analysis of it stating whether you wasted your time or it was spent efficiently. This exercise will help you evaluate your good and bad habits. Then work to enhance your productive habits. 2. Set Goals:  Set short and long term goals based on both your personal and business life. It will help you engage in specific activities which need to be done.  Limit specific time to achieve those goals like the goal of losing weight or the goal of reaching a target at work. Your daily plan should revolve around your specific goal. 3. Follow a time management system: Quadrant time management system is referred to as the most effective system. It splits your activities in four parts symbolising each quadrant based on urgency and importance of that activity. If a task falls in the category of urgent and important, spend most of your energy to accomplish it. Then, focus on activities that are important but not urgent. Third category includes urgent but not important activity. Last quadrant focuses on activities that you are supposed to stay away from like extra wasted time on social media and gaming.  4. MITs technique:  Doing Most Important Things first helps you to sail through the rest of the day. So try to complete your biggest task first. Usually it means to do your important tasks in the morning in order to have a smooth day ahead. 5. 80-20 Rule: It’s a trick to give your maximum time to those 20% of your activities that contribute in production of the 80% of results. So do less but have effective response. 6. Change your habits: Eliminate bad habits from your life and instill the habits that are efficient and productive. Focus on key stone habits like waking up early, having a walk, eating healthy and eating on time. 7. To-do list: Spend 10-20 minutes of your evening making a list of activities that you are supposed to do the next day. It is an effective way to see your goals moving towards victory. Daily goals are easy to achieve. 8. Organise: Not only organise your time but spend a little of your time on organising your surroundings. It inspires you to keep going. Commit to your plans, eliminate the non-essentials, utilise your waiting time, focus entirely to the task at hand, have breaks and vacations and most importantly enjoy your goal! *The author is a consultant in Public Relations and Personality Types. Instagram: @Tipsbyhalahill

Happy 2020! Speaking of the New Year and the popular idea of New Year’s resolutions, have you been telling yourself how this year will be different? Have you made new resolutions? Did you promise yourself you will be healthier and follow a certain diet starting January 1st? Well, if you have, that’s good news since you are trying to push yourself and you have the initial self-motivation to make a change. Now think about it, why did you have to wait until the New Year? A lot of us set goals for the New Year, especially when it comes to our overall health and wellness, but why does it have to be aligned to the New Year? Why can’t we start the changes on the same day we think of making them? Dig deep into your mind and try to understand what is keeping you from starting on the spot. In any case, regardless of when you decide you want to make a change, look at the goals you have in mind and ask yourself two things…are your goals realistic and are they measurable? When it comes to goal-setting, we have to be real with ourselves and not set ourselves up for inevitable failure. It is crucial to be realistic and understand the extent to which we can achieve these goals. You know yourself the best, therefore, you are the best judge of your goals and you can at least identify if they are realisable or not. Now let’s take a step back, on what basis did you set these goals? Are they really important to you? Here is where I worry about some people: some think they are putting goals for themselves when they are just adding a trendy goal to their own list. When setting a goal, you have to make sure that it is specifically aligned to your wants and needs, not to those of others. In addition to the goals needing to be related directly to you and your personal well-being, be it mental, physical, both or neither, take note of the reasons why you chose this as your goal and what benefits it will bring. Use these notes to consistently remind yourself why you wanted to achieve these goals and use them to constantly to reinforce your self-motivation as you reach your goals, especially if you are ever in doubt. Similar to the above, are your goals measurable? Ask yourself one question, how will you be able to monitor and track the developments? How will you decide if you have or have not reached your goals? Depending on the goal you have set, there might be an easy answer, but if not, you are going to have to sit down with yourself, be real and find what works for you. Choose the deciding factors that will help you understand when you have met your goals. Time is also critical, do you have a deadline? When will you stop, assess and analyse your progress towards your end-goals? You might have to track your progress on a daily basis, or maybe just a weekly or monthly basis, either way, keep yourself accountable. Back to my starting point, the New Year is not the only time to make changes, you never have to wait and you should not fool yourself. Anytime is the right time for positive change. Why wait a few days or week until you start your journey towards attaining what you want. Is it because you want a few more days of freedom? Some people will start with the New Year and others with ‘next week’ or ‘next month,’ and if you are one of those people, really ask yourself why you need to wait and why you cannot start on the spot? Taking action is empowering, you might actually feel more motivated once you take the first step to change, right at that moment you agree to making the change. Self-motivation is critical and when you take action on the spot, there is nothing more motivating than the confidence you feel then. In conclusion, remember that you are your both your greatest friend and greatest enemy when it comes to your goals and personal journey. You have to be real with yourself, honest and transparent. Do not let anything else influence your decisions, especially when it comes to your well-being. You know yourself best and always keep that in mind. * The author is a wellness advocate and influencer @keys2balance.

I hope you are having wonderful festive season, there is something about this time of the year that I just love; it feels cosy and warm, it’s a time of reflection with the undertones of newness in the air. I have just returned from Nepal. We visited Kathmandu and the beautiful valley of Pokhara. Pokhara is a beautiful city situated on a lake, the glorious majestic Himalayas are situated within the valley. One day we decided to ride to the Australian base camp of the mountains on our motorbike, to reach Kaski, we had to ride through various villages. The villagers are poor and their living conditions are humble, but they were so kind and generous. Such a beautiful reminder: if these children could give so generously, then what is stopping us, living in a first-world country, from consistently being kind, offering help and support or even buying the newspaper from the hardworking man selling them at the traffic lights.  This trip was another reminder that there is no relationship between the amount of money you have and how happy you are. The villagers didn’t have branded clothes and shoes, they didn’t have fancy furniture, they didn’t have a wide variety of cuisines to taste, they didn’t have cars, sometimes the electricity runs out, and we passed by so many women and children taking baths in outdoor tubs with buckets. But they all seemed so happy and content. They grew food off their land and ate it without feeling frustrated about the lack of options, ability to buy materialistic goods, or own technology. Another reminder: happiness can be found easily if you change your perception of what happiness is. I am a clean freak and I have a slight case of OCD, I do not get onto my bed if I have not showered, and every night before I tuck myself in, I wash my feet. I wash my hands several times a day (by this I mean every hour), so I was rather uncomfortable in all the dirt and dust. There was a lot of grime and dirt in the village and at some of our stops nothing seemed to be properly cleaned.  So what did I do? I embraced it! I sat down on dusty, grimy seats and used utensils that didn’t look squeaky clean. I let my fingers be blackened with dust for hours (from riding on the bike). I wasn’t 100 percent comfortable, but I learnt to let go of my attachment to cleanliness and went with the flow. We didn’t make it to base camp that day, our little bike couldn’t withstand the rocky paths, but again, that was another beautiful reminder that life is not only about reaching the destination, it’s about what you learn along the journey that matters. My trip gave me the right environment to still the chatter in my mind and ponder without too much distraction and to come home to Doha with all these beautiful reminders to take into a new decade. * The author is a consultant and coach. Instagram handle: @miss_shefa,  Website: missshefa.com

How many times have you missed an important meeting just because you have forgotten? How many times have you missed a special occasion because it slipped your mind? How many times didn’t you wish someone a happy birthday or a happy anniversary because you didn’t remember? Do you wish sometimes that your forgetfulness will demolish? Do you want to remember things like you used to? Well I’m here to tell you can! Here are some easy steps to give a boost to your memory” 1. Fish oil supplements Studies show that consuming fish oil supplements on a daily basis increase your memory significantly, as the omega-3 fatty acids found in fish oil plays important role in brain function and development.  Of course, people who eat fish at least twice a week will have the same effect as those who take the pills. I personally prefer the fish oil pills as I don’t include fish in my diet. 2. Memory games Research found that memory games – online memory games or perhaps Sudoku – sharpens thinking skills thus improves your memory.  Next time you’re on a plane or have some spare time, grab your phone and download some brain developing games! 3. Workout The department of Health and Human services in the US recommends physical activity as it increases blood flow to the brain, which leads to memory growth. A lot of people hate the idea of joining a gym, as they think it’s a waste of money or it’s just that they are too tired to go there. Well, I’m here to tell you to save your money! A better alternative is to go for a short walk in the neighbourhood; walk along the shore line with a friend, or just do some house work. 4. Hobby Learning a new hobby makes your brain work which helps incredibly with your memory. Playing a musical instrument or even learning a new language are all great ways of letting your brain perform better. 5.Stress Studies have shown that stress is a big factor when it comes to memory loss. Try to get rid of stress by doing yoga, going for short walks, or meditating. 6. Eat your fruits and vegetables Yes, our parents were right! One research stated that nine studies have been made on 31,000 people which proved that the ones who included vegetables and fruits in their diet had better memory than those who didn’t. 7. Vitamin ‘D’ A deficiency of Vitamin D is one of the top reasons for lacking memory. A study made on 318 elders showed that the ones who had lower than 20 nanogram experienced lower memory than those above that number. Vitamin ‘D’ could be taken as pills or as a shot. I strongly recommend that you do the test. If it turns out that you do have a deficiency in Vitamin ‘D’, then schedule an appointment with your family doctor and discuss the options of having them as pills or as a shot. 8. Sleep Lack of sleep in one of the highest triggers to the lack of a short memory. 7-9 hours of sleep is the recommended number of hours for an adult. 9. Refined Carbohydrates Yes! I hate to tell you, but those yummy bread baskets and pasta are a threat to your memory. A study made on 817 children showed that after 12 months or a year that those who consumed refined carbohydrates had a decrease in memory loss than those who didn’t. I know this came as shock to all of you, because who doesn’t love their carbs, right? Well not to worry, you can always substitute a white bread with a brown one, white rice with whole wheat rice, a cookie with fruits. 10. Sugar A US study indicated that people who had high sugar diets were subject to having memory loss other than those with moderate or low sugar diets. Examples of food in high sugar, include soft drinks, ketchup, sport drinks, low fat yogurt, flavoured coffee, granola, iced tea, protein bars, canned food, and cereal. “No one can ever take your memories from you,” – Catherine Pulsifer – New Beginning. Catherine is right! No one can take those memories from you except yourself!  Ready to remember? * The author is a consultant in Public Relations and Personality Types. Instagram: @Tipsbyhalahill

It’s winter, the weather is colder, the winter festivities are everywhere and it seems that at the centre of it all is food. Do you find yourself eating more during the winter and the associated holidays? Biologically, some scientists say that it is one of our primitive impulses to store food for the winter, leading to potential weight gain. It seems that many complain of this ‘inevitable’ weight gain. So if you are one of those facing annual gains, don’t worry, we will be looking into the reasons for why this may happen and how we can prevent the unwanted weight. Firstly, we have to understand that the weather is colder, therefore we are generally triggered to do one of the two usual actions: either cover up with another layer or eat something to keep us warm. As our internal body temperature drops and we burn more calories to stay warm, our bodies are more inclined to eat more food to burn more calories for heat. Due to the colder weather and shorter days, we are also more inclined to stay indoors and possibly forego our workout routine. The winter holidays even push that further as the festivities make us feel we want to move less, stay at home and enjoy the holiday season with family, friends and food. You might find it hard to believe, but even during the winter our bodies are sweating, especially when we are burning more calories to keep ourselves warm. Not only do we sweat, our bodies are known to confuse dehydration with hunger, leading us to overeating. Nonetheless, the cold may make your body temperature drop and your body might read that as hunger, but always keep in mind that you might actually be dehydrated. Water is a crucial during the winter season as it helps maintain and improve metabolism and keep your appetite on the right track. (Tip: incorporate more hot teas and broth based soups.) Aside from the cold, one of the most significant reasons for gaining that unwanted winter weight is due to people already telling themselves that they will gain weight during the winter season, leading to negativity and the wrong mindset going into the holidays. You should be entering the festive season with a positive mindset, not projecting and assuming the worst and allowing your negative thoughts to take over. Allow your mind and body to align with the positivity to eventually help you choose your food wisely. How can we stay or get on track? Most importantly, we have to really dive deep into ourselves and understand the benefits of self-motivation, self-control, self-discipline, a positive mindset, positive thinking, and self-coaching (mind and body). Keep away from the winter blues. Try to not allow your mind to fall into that pattern where you are feeling down, leading you to eat more to compensate for those negative feelings. Food should not be your main source of comfort. (Tip: Don’t keep much junk readily available; out of mind, out of sight.) Secondly, we have to learn to eat mindfully; eat clean and until you are satisfied but not until you are full. The mind and body need a minute to align themselves, so give them the opportunity to understand that you are satisfied. You don’t have to feel full, even if it is the holidays. On a separate note, try cooking more at home where you can control your food and keep moving. Don’t forget the principles of portion control, yes it’s the holiday and there is so much blessed goodness going around and available, but keep your mind in check, keep telling it why you are controlling your portions, let it be a permanent change. When it comes to food, aim for the following: Protein: eggs, lean meat, chicken, fish, lamb, yogurt, legumes, nuts and seeds Carbs: oats, brown rice, multi-grain products, and vegetables Fats: avocados, olive oil, tahini, nuts and seeds Fibre: Increase your fibre intake to make sure your bowel movements are optimised by incorporating whole grains, fruit, veggies, legumes, nuts and seeds. Lastly, workout at home if you are not inclined to leave, make it a family affair, invite over friends, stretch or do a quick routine as you wait for your food to cook or as you are watching your favourite show. There are no excuses, you can find a way to get moving at home if you really want to, and if you have to, schedule it into your planner or calendar. *The author is a wellness advocate and influencer @keys2balance.

I hope you have had a wonderful Qatar National Day and enjoyed all the celebrations going on in the country. I am writing you from Pokhara. Currently I’m on a short break to Nepal, the majesty of the Himalayas is just breath-taking. When I travel, I’m usually OCD (Obsessive-compulsive disorder) about planning and scheduling, but since it has been such a hectic year, I am going to try something different with this trip and just go with the flow. I think the perfect vacation is a combination of with the flow and some pre- planning. If you have a trip coming up soon, here are some of my suggestions. Research shows that the planning before our vacations gives us more joy than the actual trip itself, it’s all about the excitement and anticipation. Usually I tend to over schedule and over plan when I travel. On this trip I am learning how nice it can be to explore a new place for the day without any plans at all. You can discover places you might not find on the Internet and uncover city’s secret gems. There’s nothing worse than being in a new city and spending an hour Googling a dinner spot. Although too much planning can stress you out, a little bit can be good. Make a few dinner reservations or find a few places you want to try ahead of time so you don’t waste time staring at your phone. Pokhara has amazing restaurants, everything’s so fresh and organic here. Don’t get me wrong — I love taking photos, but I have also learnt the benefit of not always having my phone in my hand. On my last trip to Langkawi I wanted to savour the moment, without being distracted by constantly taking pictures.  There are small things you can do to pack smarter, such as bringing lightweight fabrics that are easy to layer, as well as versatile shoes — hiking shoes that double as athletic shoes, wedges that can work both for your night out and during the day.  Most of us love travelling but vacations are usually always over way too quick. I think it’s important to keep our spirits high and maintain that sense of wonder once you are back to real life.  If you are travelling for the festive season I hope you have a wonderful trip and come back to Doha with lots of new stories to tell. * The author is a consultant and coach. Instagram handle: @miss_shefa,  Website: missshefa.com

As a University student, I was confident in the belief that listening to music helped me focus. It was only after I spent an entire hour during my Persian exam trying to get an ABBA song out of my head, that I realised the impact music had on my mind, specifically my memory. It’s hardly ever brought to our awareness; how much music interlays our existence. Today, music is more accessible than basic necessities are and it’s important to know the relationship it shares with human cognition and behaviour.  A popular finding of research into music and memory is that music is shown to stimulate parts of the brain. This has been revolutionary for treatment of diseases such as Alzheimer’s and Dementia (Guetin, 2009,Van de Winckel et al, 2004). Research indicates that exposure to certain types of music can also enhance short term and long term verbal memory (Balch et al., 1992; Balch and Lewis, 1996), thereby providing certain contextual cues that aid episodic memory (memory of autobiographical events such as birthdays, graduation etc) Music has displayed qualities of being a strong mood inducer and research shows that positive mood is positively correlated with an individual’s working memory (short term memory) performance. In a study conducted in 2013 (Wang), the beneficial impact of music on working memory performance in older adults was investigated. A group of adults were randomly segregated into two groups, each presented with negative and positive musical clips played in opposite order. Their memory was tested using a digit span and a computerised spatial span test. There was conclusive evidence that the adults showed improved working memory following positive music. This was attributed to increased dopamine (the happy brain chemical) transmission to the frontal lobe, the control centre of an individual’s mood in the brain, that lead to improved working memory (Ashby, Isen, &. Turken, 1999).  While listening to music can lead to better memory, listening to music and consciously doing another task can pose to be a challenge. I was intrigued to read about other studies that challenged the cognitive-capacity hypothesis which essentially states that background music interferes with cognitive tasks. This is because it limits the resources available in the brain for mental processing and focusing at a given point in time. Anna O’Hare conducted a study that aimed at identifying a difference between vocal and instrumental music on verbal memory in children using a sentence recall test (Hare, 2011). In comparison to the silent control group, the experimental group, that was exposed to music, showed no significant improvement in memory performance, but when split into groups exposed to either vocal or instrumental music, the instrumental group outperformed the vocal group. A possible explanation for this difference is attributed to the presence of irrelevant speech in vocal music which influences the part of memory that is responsible for retention of auditory material in working memory. This is why studying with headphones or working actively on a piece of information with lyrical music can ultimately become a major distraction. A small column in the newspaper isn’t going to be enough to comprehensively understand the nature of the impact of  music on memory; however, it is enough to initiate an awareness about it. Next time you plan on concentrating, remember to pause your melody.  *The author can be contacted on Instagram @sincerelysanah

Do you feel shy of sitting in front of the guests? Do you feel nervous while going for an interview? Do you panic at the time of taking serious decisions? If yes, then it’s time for you to realise that all these feelings and nervousness are just your fear. Though, fear is considered a negative phenomenon but it is the factor that helps you determine your direction. The very first step to build confidence is to realise and embrace your fear. If you have a fear of heights, there must be a reason behind it. Recognise that reason, embrace it and then try to overcome it. As Robert Frost said, “The best way out is always through.” Confidence isn’t something that you can read and learn or get through remembering a set of rules, but it is a state of mind. It comes from feeling of being comfortable, believing in your abilities, complimenting yourself, accepting your body and mind. It’s a continuous process of improving yourself through positive thinking, practice, exercise, training and knowledge. Tools to build and boost confidence: 1. Recognise your strengths and fears: Try to get a close friend or relative and make a list of your strengths and fears. If you can make a list of your achievements, it will be much better. Acknowledging your current status pushes you to get better each day. 2- Build Self-Reliance: Try to know yourself, think independently and make decisions by yourself. Figure out your own reality and try to reduce your deficiencies and replenish your creative energy. 3- Planning and Preparation: Before starting any new journey, take some time to plan it and prepare yourself for the event. Practice through a mock test, visit a hair dresser, consider dress to wear or plan any task to boost your confidence. Invest energy and hard work in your field of interest. 4- Learn and Practice: Reading, learning and acquiring knowledge is the phase with no end. No matter at what stage you are, you still need to be updated. Spend time on reading newspapers, books and articles of your concern. It will help you to speak in front of others confidently. Sometimes, just learning isn’t enough. Practice and train yourself in your field. You must have heard, ‘Practice makes a man perfect.’ 5- Think positive: You have to believe in the ‘Law of Attraction’. Helen Keller said, “Optimism is the faith that leads to achievement.” Focus on you plus points and highlight your strengths and no one will ever be able to shatter your confidence. 6- Set a definitive target and clear goals: Most people don’t know what they want. If you are not clear about goals, you cannot accomplish them. To build confidence in yourself, bring clarity in your thoughts. Think and create a vision for your future and follow that vision without distraction. If stepping backwards helps you visualise your target, do it. Know what you want to do. 7- Outline your vision and limitation: Having a defined goal is good but knowing limitation is better. Draw a boundary of space and never let anyone violate it. It helps you take stand for yourself which is a symptom of confidence. 8- Act like a confident person: Your body language represents the inner you. So, act like a confident person, even if your weak and nervous. Open body language, uncrossed legs and head up gives a positive impact to others. Such body poses increase blood flow and stabilises oxygen flow making you calm and relax. Finally, embracing your mistakes, using criticism in a positive manner, staying cheerful, following the leads of a role-model, stepping out of your comfort zone, doing activities you are scared of and enhancing your experience with each passing day is what makes you confident. Now, let’s get confidant! * The author is a consultant in Public Relations and Personality Types. Instagram: @Tipsbyhalahill

First of all, Happy Qatar National Day! I hope you all had enjoyable National Day celebrations yesterday and took advantage of this blessed national holiday. As the title of this article goes, were you physically active yesterday? If you have off today as well, will you be physically active before the day ends? Yes, no, maybe, whatever your answer, let’s talk about being active during short, ‘staycation’ holidays… So, is being on holiday an excuse to not workout? Especially if you are staying in town, of course not! Being on holiday is the prime time to take advantage of your free time and squeeze in at least 20-30 minutes of medium intensity activities. Think about it, you might want to initiate working out as a routine event in your daily programme but need a few days to get on it, this long weekend would have been one of the best opportunities to get that lifestyle going, and trust me, it is not too late. Why workout during your staycation when your time off might be extremely valuable to you? True, you might highly value your time off because you are working all the time or maybe even barely get time off, but stop and listen to yourself. If you really do appreciate and value your time off and always tell yourself that now I can finally have time for myself or with my family, ask yourself, is self-care not important? Especially when it comes to your alone time or your family, teaching yourself to just take a few minutes of your day off to better yourself is crucial. Why wouldn’t you want to take care of yourself? You say you value your time off, do you value yourself too? Why wouldn’t you want to feel those positive endorphins and that post-workout boost of energy? How about your family? Why not take the time to show them how self-care is important and that ‘our health is our wealth.’ The future generations need to understand and realise the importance of self-care, mental health, physical health and overall wellness and it is our job to help guide them in that direction. Let’s discuss options. Getting active on your holiday is quite simple and I don’t have to explain to you how to do it but let’s talk options. Think about what you want to do and how you can achieve it. Maybe you want to hit the gym because you missed a day last week. Maybe you want to go for a slow jog or speed walk in this beautiful winter weather. Why not take your partner, family and/or children to the park or corniche to walk and move your bodies, or even in your own home garden. Okay, maybe you don’t even want to leave your home and you just want to relax, why not do a quick 20 minute bodyweight workout? You can easily search simple at home routines online or even make it up as you go. Fine, maybe you don’t feel motivated enough or are extremely tired, there is still something you can do…stretch. Stretching, in my personal opinion, is still considered a low intensity workout and comes with so many benefits if done properly. Now you really have no excuse, especially if you keep telling yourself and others that your day off is to relax and do nothing, perfect, stretching is relaxing! Remember, anything is always better than nothing. Regardless of what you did or didn’t do on our beautiful National Day, today is a new day and you still have time to get out and get active. Don’t forget, you have the weekend as well and if you didn’t do anything yesterday, what’s your excuse today? *The author is a wellness advocate and influencer @keys2balance.

Each year, 400 million ton of plastic is produced and 40% of that is single-use – the plastic we’ll only use once before it’s put into the trash. While you may think a simple grocery bag, drinks bottle or a straw is virtually harmless given its small size, the Earth’s plastic waste has become a worldwide crises. In fact, experts think that by 2050, the amount of plastic in the ocean will weigh more than the amount of fish in the ocean. All animals, whether they live on land or in the sea, can be hurt by plastic. Birds, fish and shellfish can mistake plastic for food when it has broken down into smaller pieces. Plastic pollution affects 700 different marine species. Other estimates have suggested a death toll of at least 100 million marine animals annually, due to plastic pollution. One in three sea turtles, and around 90% of seabirds have eaten it. They can’t digest plastic so their stomach can become full, meaning they don’t have room for actual food.  Plastic pollution negatively impacts almost every living organism in the world’s oceans. Because we are the source of plastic pollution, human beings must take action to improve the quality of life for marine animals. This is one Earth, and we are all responsible to take our own action. Not only should we minimise the use of plastics in our daily lives — which is possible, given plastic alternatives available everywhere, including here in Qatar — but we should also recycle the waste as much as possible. As winter begins, many of us in Qatar will spend the time in the desert. It’s occasions like these where we need to make sure that plastic is properly disposed of. This is our Earth, our home, our country — and if you are willing to leave plastic on a sand dune, you must realise you are single-handling contributing to the end of animal species, marine life, and killing off creatures that help our worldwide eco-system.  Even those living in landlocked countries need to be aware that balloons at a birthday party can blow for miles before landing in the sea and being ingested by fish.  More than 50 nations – from the Galapagos Islands to India and from Rwanda to China – are taking action to reduce plastic pollution. The UN has compiled a list of what each of these countries are doing. Plastic bags are banned in Kenya. India’s Prime Minister pledged to eliminate all single-use plastic in the country by 2022, with an immediate ban in urban Delhi. Many other European countries have introduced a tax on plastic bags, while China, Kenya and Morocco have implemented a ban on thin plastic bags. But as with most things that affect our planet, we shouldn’t wait to be told what to do. Our individual actions together can collectively ensure we are part of the solution…not part of the problem.  *The author is an expert in vegan wellbeing and health. Instagram handle: @Ghanim92