Many faith traditions are currently observing or preparing to observe important seasons in their religious year. But, as Ruth Tam at NPR shared in her recent article, whether you already believe in a particular faith or are trying to tap into your spirituality outside religion, these 4 questions can help you create your own spiritual practices. Grab a pen and a notebook and settle into a cozy nook to answer these prompts. Click on the below image to enlarge and print!

Marielle Segarra is a reporter and the host of NPR’s Life Kit, the award-winning podcast and radio show that shares trustworthy, nonjudgmental tips that help listeners navigate their lives. Recently, she sat down with Gretchen Rubin, host of the Happier podcast, who says happiness is less about attaining joy than it is about growing in the right direction. She explains how to make small changes that can move you toward happiness and why knowing yourself helps contribute to this emotion.

Happiness is often hard to define, but Ms.. Rubin, in her latest book The Happiness Project, suggests that rather than seeking a single definition, people should ask, “Will this make me happier?”

Self-awareness plays a key role in making happiness-driven choices, as different personalities thrive under different circumstances. Rubin’s Four Tendencies framework categorizes people as Upholders, Questioners, Obligers, or Rebels based on how they respond to expectations, helping individuals understand their motivations.

While big life changes might not bring lasting happiness, small actions—like following the “one-minute rule”—can have a significant impact. Ultimately, happiness isn’t a one-size-fits-all formula, and what works for one person may not work for another. Moreover, meaningful actions that align with personal values, even if they’re uncomfortable, can contribute to a deeper sense of fulfillment.

Get more tips and read the full article at https://www.npr.org/2025/03/12/nx-s1-5294584/if-you-want-more-happiness-in-life-ask-yourself-simple-question

In the Englewood neighborhood on Chicago’s south side, nearly 100 people were shot last year, and many of the young people living there will tell you the violence weighs on them. “It affect me as a young Black man, because walking down the street with your friends, you got to worry about, ‘Oh, watch that car. Oh, watch that alley,'” says 17-year-old A.M. “You get so used to it. It ain’t even no point. Like, even when they be shooting, I still sit there in the bed and watch TV,” says D.B., also 17.

These reactions – feeling numb or hyper alert – are signs of chronic stress, and adults at their high school took note. Last year, they were tapped for a youth program that showed promising results in reducing violence. It relied, in part, on a concept borrowed from poker.

Choose to Change is a six-month program that focuses on young people who are already struggling: Many have been arrested or have had gaps in school enrollment. Some may be affiliated with gangs or are on juvenile probation. Students in the program are paired with mentors and attend weekly group therapy, where clinicians use cognitive behavioral therapy, or CBT, to help change their thought patterns – especially around traumatic experiences. “What we try to do is to have them look at those instances in a different way. Like, consider yourself a survivor,” program director Chris Sutton says. “We’re just trying to get them to key in on some of those wins that you don’t give yourself credit for.” Last fall, the University of Chicago Crime Lab released research on the program’s effects over time. Teenagers who participated were nearly 40% less likely to be arrested for a violent crime, compared with students who weren’t in the program. Those results held for up to two years afterwards.

Interested? Read more at npr.org.

“You know you should develop a regular exercise routine, but you lack motivation. Promises to yourself are quickly broken, and you never establish enough of the workout habit to experience any rewards.” Does this sound familiar? It did to Stephen Wade, who recently authored an article on motivation across the lifespan.

“If you want to be cognitively active, it is so important to be physically active,” explained Dr. Amy Eyler, a professor of public health at Washington University in St. Louis. “There is a such a strong connection between these two behaviors.”

Just asks Drs. Grover Smith and exercise scientist Dr. Irv Rubenstein (pictured below) who run the STEPS Fitness program in Nashville every Wednesday. These physicians, in their late 70s and 80s, have sustained motivation that has kept them healthy in their advanced age. But how does one sustain such motivation?

Getting into the habit of doing regular physical activity can be difficult for some. The motivation to get moving is different for everyone.

Initially you’ll need external motivation — I want to be able to play with my grandkids or keep driving the car — until you see results and the motivation shifts to internal, Eyler said.

“When you set a goal, you should ask yourself on a scale of 1 to 100, how confident am I that I can do this?” Eyler explained. “It has to be over the 90% level of confidence or you’re not going to do it. Lots of people set these goal too high and then fail.”

Build to your goals.

“Just walk whenever you can,” Eyler said. “You can walk for 10 minutes pretty much anywhere — indoors, at work, at home.”

And, if you’re trying to encourage others, look for positive reasons rather than nagging.

Get more tips, and read more stories of succeffull super-motivators, at https://apnews.com/article/motivation-exercise-training-b4ae0c4902fd527b2a342476d796a356?utm_campaign=TrueAnthem&utm_medium=AP&utm_source=Facebook&fbclid=IwY2xjawIm3ZZleHRuA2FlbQIxMQABHTjG84VWmehjrK_VtXVnmlGUCrhZM_gLyI1EAlZQbjk24mwby9gnLXuzjg_aem_8Rmzq1q8Csj4n_jdbITTpg

Daylight Saving Time (DST) begins in 11 days from the time that this post is published, and experts say there is no time like the present to start thinking about how to adjust your sleep behaviors to minimize disruption.

Dustin Cotliar, MD, MPH, is a board-certified emergency medicine physician and sleep medicine specialist. He shared in a recent publication that the transitions between standard time and daylight saving time can pose serious challenges to your sleep and that “a lack of sleep caused by the time change can affect thinking, decision-making, and productivity…and short-term risk of heart attacks, stroke, traffic accidents, emergency room visits, and serious mood disturbances.” But fear not, says Dr. Cotliar, developing a plan to cope with the time change can reduce its impact on your sleep and overall wellness. Here are some tips to help you out!

Gradually Adjust Your Schedule – You can get ready to “spring forward” in March by gradually shifting your schedule in the week leading up to the time change. The American Academy of Sleep Medicine advises trying to slowly adjust your schedule Trusted Source American Academy of Sleep Medicine (AASM) AASM sets standards and promotes excellence in sleep medicine health care, education, and research. View Source by going to bed around 15-20 minutes earlier each day. The timing of other daily activities, such as meals and exercise, can also be gradually adjusted forward. By making these small changes in advance,, you begin daylight saving time having already started to acclimate to the new time on the clock.

Sleep Well Beforehand – An important step in preparing for daylight saving time is getting quality sleep beforehand. If you’re already sleep deprived when it’s time to change the clocks, it can exacerbate the impact Trusted Source American Academy of Sleep Medicine (AASM) AASM sets standards and promotes excellence in sleep medicine health care, education, and research. View Source of losing an hour when you spring forward. Getting extra sleep beforehand can help you build up a “sleep bank” to better cope with the switch to daylight saving time. Studies have found that banking sleep before short periods of reduced sleep can help blunt the impact of sleep deprivation on thinking Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source and motor skills. Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source

Consider Relaxation Techniques – At any time of year, relaxation methods, ranging from basic deep breathing to mindfulness meditation, can bring calm to your mind and body and make it easier to smoothly transition into sleep. In the week before the shift to daylight saving time, you can apply these techniques as you adjust your bedtime earlier. Relaxation methods may also come in handy if you find that you’ve woken up in the middle of the night because of a disrupted sleep schedule.

Set Your Clocks Before Bed – Although the time change doesn’t officially occur until 2 a.m., set your watch and household clocks to the new time before you go to bed. This helps you hit the ground running and avoid any timing mishaps on Sunday. Most cell phones and electronic devices automatically change to daylight saving time overnight. If your devices don’t automatically update, make sure to adjust them before bed.

Prioritize Daylight Exposure – Light is the central driver of circadian rhythm, so finding time for daylight exposure on the days following the change to daylight saving time can help your body’s internal clock get used to the new timing of daylight and darkness. Natural light has the most powerful effect Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source on our circadian rhythm. Even on a cloudy day, natural light has a dramatically larger effect on circadian rhythm than artificial indoor lighting. To decrease sleep disruptions after the switch to daylight saving time, make a plan for Sunday to go outside, ideally in the morning, and get sun exposure. If you live in a cold climate that makes being outside difficult, open your curtains and sit near a window to take in a meaningful dose of natural light.

Take Precautions in Case of Sleep Disruption – With the right preparation, you can reduce the chances that you’ll suffer sleeping problems because of the switch to daylight saving time. Nevertheless, it’s wise to take precautionary measures in case your sleep is affected. Try not to overload your schedule on the Sunday or Monday after the time shift in case you’re suffering from daytime sleepiness. If possible, schedule important meetings or events for later in the week when you’ve had more time to adjust. It’s also best to avoid long drives right after the time change because of the dangers of drowsy driving.

Upgrade Your Sleep Hygiene – It’s much easier to get consistent sleep if you have healthy habits and a bedroom environment that is conducive to sleep. These are known collectively as sleep hygiene, and upgrading your sleep hygiene can pay dividends during daylight saving time and throughout the year. A quick start guide to sleep hygiene is available at https://www.sleepfoundation.org/sleep-hygiene

Strategic Napping – If you are grappling with significant daytime sleepiness after switching to daylight saving time, a short nap may help. Keeping a nap under 20 minutes can boost your alertness without causing grogginess after you wake up. Naps are best in the early afternoon when you are most likely to have a dip in energy. Avoid napping too late in the afternoon or evening because that can make it harder to fall asleep at night, exacerbating misalignment of your sleep schedule.

Heidi Godman is the Executive Editor of the Harvard Health Letter, and Howard E. LeWine, MD is the Chief Medical Editor at Harvard Health Publishing. Recently, the two paired up to discuss resiliency, and what we can do to promote it.

The duo goes on to describe three strategies to help you find a way forward when you’re feeling stressed, burned out, anxious, or sad.

You can read the full article at https://www.health.harvard.edu/blog/life-can-be-challenging-build-your-own-resilience-plan-202406123049, and the three strategies are outlined below:

Shift your thoughts

In stressful situations, try to balance out your thoughts by adopting a broader perspective. “This will help you stop using the emotional part of your brain and start using the thinking part of your brain. For example, if you’re asking for a raise and your brain says you won’t get it, think about the things you’ve done in your job that are worthy of a raise. You’ll slow down the emotional response and shift your mindset from anxious to action.”

Approach what you want

“When you’re anxious, stressed, or burned out, you tend to avoid things that make you uncomfortable. That can make you feel stuck…What you need to do is get out of your comfort zone and take a step toward the thing you want, in spite of fear.”

For example: If you’re afraid of giving a presentation, create a PowerPoint and practice it with colleagues. If you’re having conflict at home, don’t walk away from your partner — schedule time to talk about what’s making you upset.

Align actions with your values

“Stress happens when your actions are not aligned with your values — the things that matter most to you or bring you joy. For example, you might feel stressed if you care most about your family but can’t be there for dinner, or care most about your health but drink a lot.”

Literature suggests that you identify your top three values and make sure your daily actions align with them. If being with family is one of the three, make your time with them a priority — perhaps find a way to join them for a daily meal. If you get joy from a clean house, make daily tidying a priority.

In 2019, Rasmussen, et al published a meta-analysis examining the many benefits of forgiving others. Their findings included, but were not limited to, the fact that forgiveness can reduce depression, stress, and anxiety as well as improve overall emotional wellbeing and help you develop a more optimistic outlook on life. In addition, forgiveness can boost physical health by lowering stress levels which can translate to a healthier immune system, lower blood pressure, and improve heart health whereas anger and resentment have been associated with increased inflammation in the body as we age.

Overall, giving up resentment and leaning into forgiveness can reduce our susceptibility to inflammation-related illnesses, heart disease, and cancer, improve mental clarity, and deepen and enrich out connections with each other and ourselves. But this review, the articles included, and most literature on the subject also agree on what fundamental thing: forgiveness is a skill to be practiced if you wish to reap the full benefits.

Ready to give it a try? Check out this exercise, the REACH Technique, from “Five Steps to Forgiveness: The Art and Science of Forgiving” by Everett Worthington, Ph.D. 

Now more than ever it is imperative that we work toward building compassion. One might argue we are in the midst of a compassion crisis, with many finding it very difficult to see the humanity in others, connect with them at the most basic levels, and build a desire to work together toward solutions to our own local problems, and many of the problems we face as a species. In this moment it is also important to remember that compassion as a skill and, like any other skills, takes practice to cultivate and grow into mastery of. So today we offer an exercise originally authored by Drs. Jason Luoma and Jenna LeJeune where we go from self-compassion to actual, practical compassion toward another person. So, before you go any further, pause this audio and find one other person who may be willing to connect with you for the next few minutes.

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Sometimes it is difficult to know how to respond when truly bad things happen. Our initial impulse is to try to quickly move forward, or engage others in cheerleading about how strong they are. And, while those impulses can be understandable, expanding our toolkit for helping others through hard times can helpful.

This was the focus of a recent article by Clinical Psychologist Chris Mosunic, PhD, writing about how to emotionally support people impacted by the wildfires out west. He shared that “finding the right words to say after a natural disaster can be tough.” He feels that, with practice, we can “explore thoughtful ways to communicate and offer support to loved ones when it’s needed most.”

You can read the full article at https://blog.calm.com/blog/comforting-words-during-a-natural-disaster, and below are some examples he gives of how your words can make a difference, plus a couple examples of what to say:

Provide stability: Simple, kind words create a sense of connection and reassurance in uncertain times.

Validate emotions: When you acknowledge someone’s pain, it can help to say something like, “I’m so sorry for what you’re going through.” This can help them feel seen and understood.

Ease loneliness: Supportive messages like, “You’re not alone. We are going to get through this together.” This can remind them that they have people who care about them in their lives.

Offer hope: Sharing encouragement can help someone feel that recovery is possible, even when things seem overwhelming and feel hopeless.

Guide toward resources: Suggesting shelters, food banks, or counseling services can help them navigate the recovery process. You can also help them with calling insurance companies or contractors and even offer hands-on support, too.