**

At Arfi Foundation, we believe that education is the key to unlocking a brighter future for marginalized communities. As a non-governmental organization (NGO) dedicated to promoting social justice and equality, we recognize the critical role that news literacy and education play in empowering individuals to make informed decisions about their lives and communities. In this blog post, we'll delve into our work in this area, highlighting the ways in which we're making a tangible impact and providing practical information and insights for those interested in joining our efforts.

**News Literacy: A Fundamental Right**

News literacy is the ability to critically evaluate information, identify biases, and distinguish fact from fiction. In today's digital age, it's more important than ever to possess this skillset, as the proliferation of misinformation and disinformation threatens to undermine trust in institutions and exacerbate social divisions. At Arfi Foundation, we're committed to promoting news literacy as a fundamental human right, recognizing that it's essential for individuals to make informed decisions about their lives, communities, and the world around them.

**Our Approach to News Literacy**

So, how do we approach news literacy at Arfi Foundation? Our approach is multifaceted and centered around several key strategies:

1. **Community Outreach**: We work closely with marginalized communities to understand their unique needs and challenges. Through community outreach programs, we engage with individuals, community leaders, and organizations to identify areas of need and develop tailored solutions.
2. **Media Literacy Training**: We provide media literacy training to individuals, community groups, and organizations, focusing on critical thinking, information analysis, and media critique.
3. **Education and Awareness**: We develop and disseminate educational materials, including curricula, guides, and infographics, to promote news literacy and critical thinking.
4. **Capacity Building**: We support the development of news literacy programs and initiatives within marginalized communities, providing training, resources, and technical assistance to build capacity and sustainability.

**Case Studies: Success Stories from Arfi Foundation**

We've had the privilege of working with numerous marginalized communities around the world, and we're proud to share some success stories that illustrate the impact of our news literacy initiatives:

* **Empowering Women in Rural India**: Through our media literacy training program, we enabled rural Indian women to critically evaluate news and information, leading to increased confidence and participation in community decision-making processes.
* **Promoting Critical Thinking in Refugee Communities**: In partnership with refugee community organizations, we developed a media literacy program that helped individuals critically evaluate news and information, making informed decisions about their resettlement and integration into host communities.

**Getting Involved: How You Can Support Our Work**

At Arfi Foundation, we believe that everyone has a role to play in promoting news literacy and education. Here are some ways you can get involved:

* **Donate**: Support our programs and initiatives with a financial contribution.
* **Volunteer**: Join our team of dedicated volunteers and contribute your skills and expertise to our news literacy initiatives.
* **Spread the Word**: Share our work with your networks and help amplify our message.

**Conclusion**

At Arfi Foundation, we're committed to empowering marginalized communities through news literacy and education. By promoting critical thinking, information analysis, and media critique, we're helping individuals make informed decisions about their lives and communities. We invite you to join us on this critical journey, and together, let's build a more informed, just, and equitable world.

**EXCERPT:** At Arfi Foundation, we're committed to promoting news literacy and education as a fundamental human right, empowering marginalized communities to make informed decisions about their lives and communities. Through our multifaceted approach, including community outreach, media literacy training, education and awareness, and capacity building, we're making a tangible impact and providing practical information and insights for those interested in joining our efforts.

**EXCERCEPT:** At Arfi Foundation, we believe that positive news has the power to inspire and uplift communities. In this blog post, we'll explore how our organization works to create a more informed and supportive public sphere, and highlight some of the initiatives that are making a real difference.

**CONTENT:**

In today's fast-paced news cycle, it's easy to get caught up in negative headlines and sensationalism. But what if we told you that there's a different way to approach the news? A way that focuses on solutions, hope, and the positive stories that are making a real difference in people's lives? That's exactly what Arfi Foundation is all about.

As an NGO, our mission is to promote a culture of empathy, understanding, and collective action. We believe that by highlighting the good news, we can inspire individuals and communities to work together towards a brighter future. So, how do we do it?

**Positive News: A New Approach**

Arfi Foundation uses a unique approach to create and disseminate positive news. We partner with local journalists, media outlets, and community organizations to amplify the stories that are often overlooked or underreported. Our goal is to provide a platform for people to share their experiences, successes, and achievements, and to showcase the incredible work being done in our communities.

One of the key ways we achieve this is through our flagship program, "Good News Stories." This initiative involves working with local media to identify and feature positive news stories from across the region. We then share these stories on our website, social media channels, and through our email newsletter, reaching a wide audience and inspiring people to take action.

**Community-Led Initiatives**

At Arfi Foundation, we believe that community-led initiatives are the key to creating lasting change. That's why we work closely with local organizations, community groups, and individuals to develop and implement projects that address specific social and environmental challenges.

For example, we've partnered with a local non-profit to launch a clean water initiative in a rural village. Through a combination of fundraising, advocacy, and community engagement, we've helped bring clean water to over 500 families, improving health outcomes and quality of life.

**Practical Tips for Creating Positive News**

So, how can you get involved and start creating positive news in your own community? Here are a few practical tips:

1. **Identify local heroes**: Look for individuals or organizations making a positive impact in your community, and share their stories.

2. **Highlight local initiatives**: Showcase the work being done by local organizations, community groups, and individuals to address social and environmental challenges.

3. **Use social media**: Share positive news stories and updates on social media to reach a wider audience.

4. **Partner with local media**: Collaborate with local journalists and media outlets to amplify positive news stories.

**Conclusion**

At Arfi Foundation, we believe that positive news has the power to transform communities and inspire collective action. By working together with local journalists, media outlets, and community organizations, we're creating a more informed and supportive public sphere. Whether you're an individual, a community group, or a media outlet, we invite you to join us in spreading positive news and creating a brighter future for all.

**Call to Action**

Want to learn more about how Arfi Foundation is working to create positive news? **Subscribe to our newsletter** to stay up-to-date on our latest initiatives and projects. **Follow us on social media** to stay connected with our community and share your own positive news stories. Together, we can create a more informed, supportive, and empowered public sphere.

CONTENT:

As a non-profit organization dedicated to fostering social change, Arfi Foundation recognizes the critical role that news and information play in empowering communities. In today's fast-paced digital age, access to timely and accurate news is more crucial than ever, particularly for marginalized and underprivileged populations. At Arfi Foundation, we believe that informed communities are better equipped to address the challenges they face and to demand the resources and support they need to thrive.

**The Importance of News for Social Change**

News has the power to shape public opinion, influence policy, and drive social movements. By providing accurate and unbiased information, news outlets can help to amplify marginalized voices, hold those in power accountable, and bring attention to critical issues that might otherwise go unreported. At Arfi Foundation, we understand the importance of news in driving social change and are committed to supporting initiatives that promote media literacy, investigative journalism, and community-based reporting.

**How Arfi Foundation Works in This Area**

Arfi Foundation's commitment to empowering communities through news is reflected in our work across several key areas:

1. **Media Literacy**: We provide training and resources to help individuals and communities develop the skills they need to critically evaluate news sources and identify misinformation. This includes workshops on media literacy, fact-checking, and critical thinking.

2. **Investigative Journalism**: We support investigative journalists in their work to uncover corruption, expose human rights abuses, and shed light on critical issues affecting marginalized communities. Our partners produce in-depth reports that inform policy and drive social change.

3. **Community-Based Reporting**: We work with community organizations and media outlets to produce reporting that reflects the needs and concerns of local populations. This includes stories on issues such as education, healthcare, and economic development.

4. **Digital Media and Innovation**: We stay at the forefront of digital media trends and innovations, using technology to amplify marginalized voices and expand access to news and information.

**Practical Information and Insights**

If you're interested in learning more about our work in news and information, here are some practical tips and insights:

* **Stay informed**: Follow reputable news sources and stay up-to-date on current events.

* **Support investigative journalism**: Donate to organizations that produce in-depth reporting and investigative journalism.

* **Engage with your community**: Participate in media literacy workshops and community-based reporting initiatives to help amplify marginalized voices.

* **Use social media responsibly**: Share credible sources and fact-check information before sharing it online.

**Conclusion**

At Arfi Foundation, we believe that informed communities are better equipped to drive social change. Through our work in news and information, we aim to empower marginalized and underprivileged populations to access the resources and support they need to thrive. By supporting media literacy, investigative journalism, community-based reporting, and digital media innovation, we are working towards a future where everyone has access to accurate and unbiased news.

**Get Involved**

If you're interested in learning more about our work in news and information or would like to get involved, please visit our website or contact us directly. Together, we can create a more informed and engaged community that drives positive change.

EXCERPT:

At Arfi Foundation, we believe that informed communities are better equipped to drive social change. Through our work in news and information, we aim to empower marginalized and underprivileged populations to access the resources and support they need to thrive. Our commitment to media literacy, investigative journalism, community-based reporting, and digital media innovation is helping to create a more informed and engaged community.

CONTENT:

As a leading non-governmental organization (NGO), Arfi Foundation is dedicated to promoting sustainable development and social change through education and community empowerment. In this blog post, we will provide an update on our latest initiatives, share insights from our work, and highlight the impact of our projects on the ground.

**Empowering Girls through Education**

At Arfi Foundation, we believe that education is a fundamental human right, and that access to quality education is essential for breaking cycles of poverty and inequality. Our girls' education program focuses on providing opportunities for girls from disadvantaged backgrounds to access education, skills training, and mentorship. Through our partnerships with local schools and community organizations, we have been able to support over 500 girls in accessing education and achieving their academic goals.

One of the key strategies we employ is the provision of scholarships to girls who demonstrate academic potential but lack the financial resources to pursue their education. We also work closely with teachers and school administrators to develop and implement inclusive and supportive learning environments that cater to the needs of girls and other marginalized groups.

**Promoting Environmental Sustainability**

Arfi Foundation is also committed to promoting environmental sustainability and climate action. Our environmental program focuses on supporting community-led initiatives to reduce waste, promote renewable energy, and protect biodiversity. We work closely with local communities, government agencies, and private sector partners to develop and implement sustainable solutions that benefit both people and the planet.

One of our flagship projects is the establishment of community-led waste management initiatives in rural areas. These initiatives not only reduce the amount of waste that ends up in landfills but also provide opportunities for local communities to generate income from waste collection and recycling.

**Supporting Vulnerable Populations**

At Arfi Foundation, we recognize that vulnerable populations, such as refugees, internally displaced persons, and people with disabilities, require special support and protection. Our humanitarian program provides emergency assistance, including food, shelter, and medical care, to those affected by conflict, displacement, and natural disasters.

We also work closely with local organizations and government agencies to provide support to people with disabilities, including access to education, employment, and healthcare. Our goal is to empower these individuals to lead independent and fulfilling lives.

**Practical Insights and Resources**

At Arfi Foundation, we believe that education and community empowerment are key to achieving sustainable development and social change. Here are some practical insights and resources that you can use to make a difference in your community:

* **Support girls' education**: Consider donating to organizations that support girls' education, such as Arfi Foundation.

* **Reduce waste**: Implement waste reduction and recycling practices in your home, school, or workplace.

* **Promote environmental sustainability**: Support community-led initiatives to promote renewable energy and protect biodiversity.

**Conclusion**

At Arfi Foundation, we are committed to promoting education, community empowerment, and environmental sustainability. Through our projects and initiatives, we strive to make a positive impact on the lives of individuals and communities around the world. We hope that this blog post has provided you with a glimpse into our work and inspired you to make a difference in your community.

EXCERPT:

Empowering communities through education is at the heart of Arfi Foundation's mission. Our latest initiatives focus on girls' education, environmental sustainability, and supporting vulnerable populations. Learn more about our work and how you can make a difference in your community.

We may earn a commission from links on this page.

A healthy dose of cardio is an important part of your exercise routine, and for a lot of us, "zone 2" cardio is going to make up a big chunk of that. Low-intensity cardio—sometimes called LISS or “zone 2”—used to be an underrated form of exercise. It's super trendy now, after spending years on the sidelines while HIIT and lifting-only routines ran the field. But what is zone 2 cardio, exactly? How can you make sure you're doing it right? And is it really so bad if your heart rate drifts into zone 3?

What is zone 2 training?

Zone 2 training is cardio done at a steady, low intensity. It has benefits for aerobic training (so you can run faster), anaerobic training (helping you to recover faster between reps and sets, or between intervals), and it's also an efficient, low-fatigue way to burn calories.

“Zone 2” is a term drawn from the five-zone system of heart rate training, and the same concept is also known by other names and metrics. To runners, it is “easy pace” or “long slow distance pace.” To cyclists, it corresponds to zones 2 and 3 of a seven-zone system of mechanical power. In other sports, like swimming and rowing, it’s often just called “easy” or “low-intensity” exercise.

All that said, there is no official definition of zone 2, and different devices won't necessarily agree with each other. The same heart rate might be "zone 2" on one device and "zone 3" on another. So please take the following with a grain of salt.

The hallmark of zone 2 training is that it’s relatively slow and that it’s done at a steady pace. You'll be aiming for a heart rate of around 70%, but that doesn’t mean doing intervals at 90% and then resting at 50%. It means holding that 70% level the whole time you’re exercising. You can do zone 2 cardio with any steady, repetitive movement. Popular methods are running, cycling, swimming, rowing, brisk walking, fast hiking, or churning away on the elliptical. (Walking can count if you're new to exercise; as you get fitter, you'll probably need to choose a slightly harder form of exercise.)

To be clear, it’s still work—it’s not the same as sitting around resting—but it should feel like you could keep going forever if you wanted to. You don’t stop a zone 2 session when you get tired, you stop it because you set out for a 30- or 45- or 60-minute session, and your time is up.

What are the benefits of zone 2 cardio?

Zone 2 work builds your aerobic base. When you do cardio at this kind of easy pace, your body adapts to get more efficient at it. These adaptations are great for your health as well as your cardio fitness. You grow more capillaries (tiny blood vessels) to get oxygen and nutrients to your muscles more efficiently. You get more mitochondria in each muscle cell (you have thousands of mitochondria powering each cell) and you produce more of the enzymes that turn fuel from food into usable energy. Your heart and your lungs get more efficient at taking in oxygen and moving blood to your muscles, and your muscles become able to store more carbohydrates (in a form called glycogen) so that more of the carbs you eat are at the ready when you start a run or ride.

For runners, your zone 2 work, often called "easy pace," should make up most (some say 80%) of your weekly mileage. The fitness you build doing easy running is what allows you to benefit from, and recover from, harder efforts like interval training.

For people whose main sport is more strength oriented (meatheads like myself), zone 2 cardio strengthens the same body systems that help us recover between sets, and even between reps. It increases our work capacity, letting us get more work done in total. As long as you’re eating enough, adding cardio into your routine should make you able to do more work in the gym, not less. (And no, cardio does not kill your gains.)

And for people who are just exercising for health, zone 2 cardio is the perfect “moderate” exercise we’re all supposed to get at least 150 minutes of per week. It’s heart-healthy, and even people with medical conditions that limit their ability to exercise can often do low intensity cardio safely. (Ask your doctor to be sure, of course.)

Importantly, zone 2 training is very low fatigue. More time-efficient forms of cardio and conditioning like HIIT, hill sprints, or CrossFit WODs are great for your aerobic fitness, but those workouts have to be high intensity to work, and you’ll be pooped afterward. They’re great in small doses, but they kind of have to be in small doses.

By contrast, easy pace work is basically free. You can work up to doing an easy zone 2 session every day, in addition to your regular training, and feel fine. Once you’re used to it, you can do zone 2 work on your “rest” days without defeating the purpose of a rest day. As long as you have the time for it, it’s like a cheat code for aerobic gains.

How do you know when you’re in zone 2?

Technically, zone 2 is defined in terms of heart rate, and the idea is that you glance at your watch and see whether you're in zone 2 or not. (There are five zones, with zone 5 being the hardest, so zone 2 is the second-easiest). But even though “zone 2” is defined in terms of heart rate, there are so many caveats to determining your max and deciding on the zone boundaries that I don’t recommend that beginners calculate it from heart rate percentages at first. Unless you’ve actually gotten your heart rate up to a maximum effort level, and know what that number is, you don’t really know your max heart rate.

So if you're a beginner, the best way to know if you’re in zone 2 is to ignore your watch and instead pay attention to your effort, and how it feels. On a scale from 0 to 10, where 0 is nothing and 10 is all-out sprinting, low intensity cardio is about a 3 to 5. You’re working, but not very hard. If your breath starts to get ragged, or if you feel like you're getting pretty damn tired and you can't wait for this to end, you're probably somewhere 7+ and definitely going too hard for a zone 2 workout.

A zone 2 pace is conversational, and it’s sometimes described with a “talk test.” If you could tell your friend about your day while you’re exercising, you’re probably around the right level. That doesn’t mean spitting out a few words here and there, but speaking in full sentences without feeling out of breath. If you find yourself stopping to catch your breath or if you feel like you need to take break, you’re going too hard. (That said, some of zone 3 is also within that conversational zone, but it's okay—zone 3 is still good for you.)

That said, it shouldn’t feel too easy—zone 2 is more like a brisk walk or easy jog than a leisurely stroll. If you stop, you should feel like you took a break from something. It should take a little work and focus to keep up the pace.

How do I find my zone 2?

Before you start, there's a big caveat. Zone 2 is based on heart rate zones, and to set your zones correctly, you need an accurate max heart rate. Finding your max is a trickier task than you might expect, so you have my permission to skip this section completely, and scroll down to "How do you know when you're in zone 2?" which will teach you how to get into zone 2 by feel, no heart rate monitor needed.

With that out of the way, I'll explain how exactly to find your zone 2, if you want to do it by the book. There are two steps: finding your max heart rate, and then setting your zones based on that heart rate.

Find your max heart rate

Your maximum heart rate is defined as, literally, the fastest your heart can beat. (Sometimes people assume this is a guideline, that you should keep your heart rate under this number. Nope—if your heart rate is higher than the number you thought was your max, that just tells you that number was not your max.) Here are some different ways to find your max heart rate:

• A max heart rate field test (best for people with healthy hearts and some pain tolerance): There are a few ways of doing this, but basically you're going to try to push your heart rate to its absolute max, and see what that number is. The most common way is to find a long, steep hill, and run up it three times, really sprinting hard on the last one. The number you see at the end is a good estimate of your max. Obviously, don't do this if you've been told you shouldn't exercise at high intensity.

• Your personal history (best for athletes who have experience using a HR monitor): If you've done high intensity exercise in the past, especially killer efforts that left you collapsed on the floor, the highest number you've ever seen on your watch or heart rate monitor is probably your max, or close to it. A 5K race or an FTP test will often get you close, if you really pushed yourself the whole way.

• Estimating based on easy exercise (best for non-athletes who have experience using a HR monitor): If you have a sense of what heart rate you see when you're exercising at a steady, conversational pace, multiply the highest number you would consider conversational by 1.25 to find a number that you can use as your max. This is my own method, but it's based on studies that have found the top of conversational pace to be around 77-79% of max. This isn't as good as a field test, but for many people it will give a better result than the formula below.

• A formula. I don't recommend using a formula if you have the option of using either of the first two real-world options above. Using a formula to get your max heart rate is like asking ChatGPT for your shoe size. It will give a plausible guess, but it could easily be very, very wrong. Anyway, the easiest formula is to subtract your age from 220. (There are other formulas, but honestly they all have serious inaccuracies. I wouldn't worry about whether any one of them is "better" than the others. They all suck.)

I have more here on why max heart rate formulas are pretty much all wrong, but that's beside the point for the moment. If you know your max heart rate, you can proceed to the next step.

Use a percentage of your max as your "zone 2"

Once you know your max heart rate (or have an estimate you're willing to work with), multiply to get the upper and lower boundaries of zone 2. Multiply by what? Well, there's more than one opinion out there about what zone 2 should be.

If you use a smartwatch or other device, go into the settings and set a custom heart rate (all the major brands can do this—check the instructions to find out where this setting lives.) The zones will usually populate automatically.

As I've written before, every device has a different idea of what should count as zone 2. If you'd like me to be the tiebreaker, I'd go with 60% to 75% of your max heart rate. So, multiply your estimated max heart rate by 0.6 to get the lower end of that zone, and 0.75 to get the higher end. For example, if your max heart rate is 200, your zone 2 is 120 to 150 beats per minute. If your max heart rate is 175, your zone 2 would be 105 to 132.

What happens if I can't stay in zone 2?

I have good news for you: zone 3 has almost all the same benefits as zone 2. Don't view the top of zone 2 as a barrier thou shalt not cross; it's just a way of dividing easier exercise (zone 2) from medium intensity (zone 3). The more exercise you do, the more of it should stay in zone 2. Otherwise you could find yourself building up fatigue. After a zone 2 cardio session, you should feel good. You should feel like you totally could have done more, but you're saving some energy for tomorrow.

So if you have a hard time staying in zone 2, don't beat yourself up about it. Just try to keep your effort level low, on average, so you're still fresh for the next workout. As you get fitter, you'll find it easier to stay in zone 2.

How to run in zone 2

Runners often have trouble with this, because the dividing line between walking and running is sometimes too high to maintain an easy pace while you’re running, if you’re a beginner. The next best thing is to jog as slow as you can, and when you start to feel out of breath, switch to a brisk walk. For some people, a brisk walk for the whole session is a perfect zone 2 workout. As you get more fit, easy jogging will become possible.

Here’s a real world example of how to keep a zone 2 pace: if I’m heading out for an easy run, I start at a nice chill jogging pace. But I live in a hilly neighborhood, so pretty soon I’ll be chugging up a hill and notice my breathing getting heavier. At this point, if my heart rate is getting higher than I'd like for this workout, I switch to a power walk. Jogging the flats and walking the uphills is a great way to keep your effort level steady, instead of accidentally turning your easy jog into a hill sprint workout.

How to cycle in zone 2

Cyclists often measure their training in a seven-zone system that is based on how much power, in a physics sense, you are putting into the gears of your bike. These are called Coggan power zones, and bike training systems like Zwift and Peloton use the same basic idea. To calibrate these zones, you’ll take an FTP (functional threshold power) test—basically, a 20-minute race against yourself. From there, you (or your training app) calculates wattage numbers for your zones.

Zones 2 and 3 in this system usually correspond to our “zone 2” cardio. (Your heart rate at the end of an FTP test will be pretty close to your max heart rate, by the way, if you really went all-out.) If you train with both a heart rate monitor and a bike power meter, don’t worry if they don’t match exactly. A ride in power zones 2 and 3 will meet your low-intensity cardio needs, even if your heart rate starts in zone 1 and spikes into zone 3 by the end.

How to do other forms of cardio in zone 2

For other forms of cardio, go by feel, or by heart rate if you truly know your heart rate percentages. When you’re on the elliptical or the rower or the airbike, you should feel like you could carry on a conversation easily, and stop because time is up rather than because you’re running out of gas.

Thanks to my gig teaching spin classes, I have a front-row seat to a reliable annual phenomenon: My classes are packed for the first few weeks of the year as people make New Year's resolutions—but by mid-February, I'm back to teaching normal-sized groups of people who are grateful the "January joiners" have cleared out. I'm always sad to see the new faces go, though, because I do think it's possible to set a New Year's resolution and stick to it, even if it's not the norm.

There are plenty of self-betterment goals you can set as a new year approaches, both in and out of the gym, but no matter what you endeavor to do, it's important to have an implementation strategy that ensures you'll actually get it done. One way you can better situate yourself for success is by attaching "cues" to your resolutions. Here's why it works, and how to do it.

How to tie your New Year's resolutions to cues

The more specific your goals are, the better they'll turn out. This is true for pretty much everything, which is why I recommend SMART goals for everything from studying to mapping out your personal productivity roadmap. For the unfamiliar, a SMART goal is a well-defined goal that includes specific, measurable, actionable, realistic, and time-bound elements, like, "I will meal prep four meals per week every week for the first three months of the year, then determine if I have the capacity to add more or should stay at four." Already, you can see how that's better than, "I will start meal prepping this year"—but SMART goals are just one option and we have more to explore.

If you wake up on a Saturday morning and want to tidy up your living space, you'll have more success defining a room you want to clean up than attempting to just generally "clean the house," right? When it comes to New Year's resolutions, that specificity is important, since you're planning for 12 months of change and you'll need some kind of road map. Instead of saying your resolution is to "eat healthier," you should define what your diet is missing, then drill down on it: "I want to eat 10 more grams of protein every day," for example.

This is where cues are going to become valuable. Research shows that adding a cue—literally, a set trigger for action—to your goals can help you implement them better. On a smaller scale, I've recommended this kind of approach through something called "habit stacking," which you can do when you attach a habit you want to build (like answering all of your outstanding emails every day) with one you already have down pat (like making and drinking your morning coffee). You carry out the new habit while doing the old one and, over time, the new habit becomes engrained, too.

We rely on automatic processes to do the standard stuff in our daily lives, like how we just automatically turn on the coffee pot after waking up or grab keys on the way out the door. In those cases, waking up and walking out the door are actually cues that signal to our brains it's time to fulfill the second half of the process. Building your resolutions around cues will help them become second-nature habits, too. Here are some examples:

• If your New Year's resolution is to save a certain amount of money by December, make it something like, "When I spend $X, I'll move $Y into savings."

• If you want to be more productive at work, try turning the Pomodoro technique into a resolution: "When I work for 25 minutes, I'll take a five-minute break."

• "When I sit down at my desk, I'll answer all new emails."

• "When my meetings end, I'll take five minutes for meditation."

• "When work is over, I'll put on my sneakers and head straight to the gym."

• "When the 6:00 news ends, I'll call my mom."

Doing it this way combines the specificity needed for realistic goal-setting with the tried-and-true method of habit stacking, setting you up for more success than a vague desire to "work out more" or "call home more" ever could.

Why cues work for New Year's resolutions

There are a few reasons tying your resolutions to existing cues will help you stick with them. First, you're creating those automatic processes in your brain, basically Pavlov-ing your subconscious self into taking action whenever your trigger occurs. It will take a few weeks of conscious effort, yes, but you will already know when you're supposed to act on your new habit, which is half the battle.

Operating this way also leaves less room for error. If you don't have a defined schedule and cues in place, you can easily forget to do your new task—or maybe even actively avoid it. Sticking reminders into your calendar can help here, too, since the push alert can further emphasize that it's time to get down to business—plus, seeing a visual reminder that you have something to do can stop you from double-booking. If your cue to go to the gym is clocking out at 5, it will take a few weeks for you to get into the habit of declining an invitation to go for after-work drinks, so having it blocked out on the calendar every day after work will keep you on track. You'll need to set yourself up for success by taking a few steps to make sure your cue and action are possible, though. In the example above—"When work is over, I'll put on my sneakers..."—you need to have your gym shoes packed in your commute bag for it to work. If you have to go home between the office and the gym, you might not be so easily roused into going back out to complete the workout. My goal over the past few months has been to be more of a morning exerciser. I did a lot of lifestyle restructuring to make that possible, but among the most crucial steps was laying out my activewear, sneakers, and gym accessories the night before so when I wake up, all I have to do is put them on and leave.

Stick with your cues, but give yourself some space those first few weeks. You might find that the timing you set up doesn't work well with your existing schedule. You just won't stick to the goal as well if you can't make it work. Research shows that if you're following the cue method, it will take about two months, on average, for the habit to form, so use that time to take note of what's working, what isn't, and what could be changed. If you have a goal of being more connected to friends and family, for instance, you might align your cue to call home with the time you spend doing the dishes every night, only to find you're too tired in the evening or eat out too frequently for that one to stick. Switching the cue to calling home when you get in the car to head to work in the morning might work better. Just make sure you stick to it once you figure out the best timing.

Biologist says specimen filmed by a Victorian fisher is ‘unusual’, but not a rare albino as some had wondered

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Cody Stylianou thought he saw a huge trout. But, skimming just below the surface, it was moving differently than a fish would.

The creature surfaced and, amazed, the Victorian fisher reached for his phone. Swimming in front of him was a pink platypus.

WA facing several fire warnings as Perth temperatures exceed 40C while Melbourne on track for coldest Christmas since 2006

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Perth exceeded its Christmas Day forecast of 40C as a heatwave created extreme fire danger for much of south-west Western Australia.

Residents at Boddington goldmine were being warned it was too late to leave on Thursday afternoon as fire affected evacuation routes. Residents of Cowalla were also warned to leave immediately as fires posed a threat to homes at Bidaminna Place and Millbank Road.

Police allege the man also trespassed at ANU and ‘stuck propaganda-style stickers’ on buildings and other property

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An 18-year-old has been charged with allegedly performing two separate Nazi salutes at Canberra shopping centres and putting up “propaganda-style stickers” in recent months.

The man is expected to appear before ACT magistrates court on Friday, where police will allege in October a member of the public confronted him as he stuck stickers up at a shopping centre and then performed a Nazi salute before leaving the centre.

Bushfire that is believed to have started at Boddington goldmine still uncontained, while monsoon trough soaks north-eastern Australia

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Australians on both sides of the country have been warned to remain vigilant as floods and fires threatened their homes on Boxing Day.

A bushfire continued to rage about 200km south-east of Perth on Friday morning, although nearby residents were no longer being urged to leave their homes.