Placeholder Content Image

Thinking of using an activity tracker to achieve your exercise goals? Here’s where it can help – and where it probably won’t

<p><em><a href="https://theconversation.com/profiles/corneel-vandelanotte-209636">Corneel Vandelanotte</a>, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a></em></p> <p>It’s that time of year when many people are getting started on their resolutions for the year ahead. Doing more physical activity is a popular and <a href="https://link.springer.com/article/10.1007/s13668-016-0175-5">worthwhile</a> goal.</p> <p>If you’re hoping to be more active in 2024, perhaps you’ve invested in an activity tracker, or you’re considering buying one.</p> <p>But what are the benefits of activity trackers? And will a basic tracker do the trick, or do you need a fancy one with lots of features? Let’s take a look.</p> <h2>Why use an activity tracker?</h2> <p>One of the <a href="https://doi.org/10.1186/s12966-020-01001-x">most powerful predictors</a> for being active is whether or not <a href="https://www.sciencedirect.com/science/article/abs/pii/S0140673621026301">you are monitoring</a> how active you are.</p> <p>Most people have a vague idea of how active they are, but this is inaccurate a lot of the time. Once people consciously start to keep track of how much activity they do, they often realise it’s less than what they thought, and this motivates them to be more active.</p> <p>You can self-monitor without an activity tracker (just by writing down what you do), but this method is hard to keep up in the long run and it’s also a lot less accurate compared to devices that track your every move 24/7.</p> <p>By tracking steps or “activity minutes” you can ascertain whether or not you are meeting the <a href="https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years">physical activity guidelines</a> (150 minutes of moderate to vigorous physical activity per week).</p> <p>It also allows you to track how you’re progressing with any personal activity goals, and view your progress over time. All this would be difficult without an activity tracker.</p> <p>Research has shown the most popular brands of activity trackers are generally reliable when it comes to tracking basic measures such as <a href="https://doi.org/10.2196/18694">steps</a> and <a href="https://doi.org/10.1123/jmpb.2019-0072">activity minutes</a>.</p> <h2>But wait, there’s more</h2> <p>Many activity trackers on the market nowadays track a range of other measures which their manufacturers promote as important in monitoring health and fitness. But is this really the case? Let’s look at some of these.</p> <p><strong>Resting heart rate</strong></p> <p>This is your heart rate at rest, which is normally somewhere <a href="https://www.healthdirect.gov.au/resting-heart-rate">between 60 and 100 beats per minute</a>. Your resting heart rate will gradually go down as you become fitter, especially if you’re doing a lot of high-intensity exercise. Your risk of dying of any cause (all-cause mortality) is much lower when you have a <a href="https://pubmed.ncbi.nlm.nih.gov/28552551/">low resting heart rate</a>.</p> <p>So, it is useful to keep an eye on your resting heart rate. Activity trackers are pretty good at tracking it, but you can also easily measure your heart rate by monitoring your pulse and using a stopwatch.</p> <p><strong>Heart rate during exercise</strong></p> <p>Activity trackers will also measure your heart rate when you’re active. To improve fitness efficiently, professional athletes focus on having their heart rate in certain “<a href="https://chhs.source.colostate.edu/how-to-target-heart-rate-training-zones-effectively/">zones</a>” when they’re exercising – so knowing their heart rate during exercise is important.</p> <p>But if you just want to be more active and healthier, without a specific training goal in mind, you can exercise at a level that feels good to you and not worry about your heart rate during activity. The <a href="https://doi.org/10.1097/HCO.0000000000000437">most important thing</a> is that you’re being active.</p> <p>Also, a dedicated heart rate monitor with a strap around your chest will do a much better job at measuring your actual heart rate <a href="https://doi.org/10.1038/s41746-020-0226-6">compared</a> to an activity tracker worn around your wrist.</p> <p><strong>Maximal heart rate</strong></p> <p>This is the hardest your heart could beat when you’re active, not something you could sustain very long. Your maximal heart rate is not influenced by how much exercise you do, or your fitness level.</p> <p>Most activity trackers <a href="https://jamanetwork.com/journals/jamacardiology/article-abstract/2566167">don’t measure it accurately</a> anyway, so you might as well forget about this one.</p> <p><strong>VO₂max</strong></p> <p>Your muscles need oxygen to work. The more oxygen your body can process, the harder you can work, and therefore the fitter you are.</p> <p>VO₂max is the volume (V) of oxygen (O₂) we could breathe maximally (max) over a one minute interval, expressed as millilitres of oxygen per kilogram of body weight per minute (ml/kg/min). Inactive women and men would have a VO₂max lower than 30 and 40 ml/kg/min, respectively. A reasonably good VO₂max would be mid thirties and higher for women and mid forties and higher for men.</p> <p>VO₂max is another measure of fitness that <a href="https://doi.org/10.1001/jamanetworkopen.2018.3605">correlates well</a> with all-cause mortality: the higher it is, the lower your risk of dying.</p> <p>For athletes, VO₂max is usually measured in a lab on a treadmill while wearing a mask that measures oxygen consumption. Activity trackers instead look at your running speed (using a GPS chip) and your heart rate and compare these measures to values from other people.</p> <p>If you can run fast with a low heart rate your tracker will assume you are relatively fit, resulting in a higher VO₂max. These estimates are <a href="https://doi.org/10.1007/s40279-021-01639-y">not very accurate</a> as they are based on lots of assumptions. However, the error of the measurement is reasonably consistent. This means if your VO₂max is gradually increasing, you are likely to be getting fitter.</p> <p>So what’s the take-home message? Focus on how many steps you take every day or the number of activity minutes you achieve. Even a basic activity tracker will measure these factors relatively accurately. There is no real need to track other measures and pay more for an activity tracker that records them, unless you are getting really serious about exercise.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/219235/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/corneel-vandelanotte-209636">Corneel Vandelanotte</a>, Professorial Research Fellow: Physical Activity and Health, <a href="https://theconversation.com/institutions/cquniversity-australia-2140">CQUniversity Australia</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/thinking-of-using-an-activity-tracker-to-achieve-your-exercise-goals-heres-where-it-can-help-and-where-it-probably-wont-219235">original article</a>.</em></p>

Body

Placeholder Content Image

“Most reviewed bucket in bucket history”: Bizarre Bunnings buy achieves legendary status

<p dir="ltr">Everyone knows that a good review can make or break a product, but for Bunnings, some particularly enthusiastic reviewers have done more than just get their bucket’s name out there - they’ve established a new legend.</p> <p dir="ltr">The<a href="https://www.bunnings.com.au/bunnings-20l-pail-bucket_p0138319"> Bunnings-branded 20L Pail Bucket</a>, which sells for $8, is now even considered to be the “most reviewed bucket in bucket history”. And if the feedback from its top fans is anything to go by, it’s all for good reason.</p> <p dir="ltr">“Wow. The legends are true,” one declared. “This bucket does far more than just bucket. Paired together with a set of drumsticks, these make fantastic drums … Do yourself a favour and buy a whole set so you can have drumming parties with a group of friends out the back with a few beers and some snags on the barbie.”</p> <p dir="ltr">And as another wrote, “attention, fellow bucket enthusiasts! Feast your eyes upon the legendary Bunnings 20L Bucket, a miraculous marvel that puts all other buckets to shame … Prepare for bucket greatness, my friends. The Bunnings 20L Bucket is here to show you what a real bucket is capable of. Bow down to the bucket supremacy and embrace the bucket revolution! Your world will never be the same again. Bucket on, my comrades!”</p> <p dir="ltr">One wrote up their success using the bucket in a practical manner, titling their take as “the bucket to end all buckets”. </p> <p dir="ltr">One proud bucket owner took a slightly different approach, sharing the tale of their noble pail when they wrote that “once upon a time, there was a humble bucket named Bertie. Bertie the Bunnings Bucket, lived in a small shed in the backyard of a cosy cottage. Every day, Bertie eagerly awaited his owner, a retired landscaper named Gus, to fill him with water. Bertie took pride in nourishing the vibrant flowers and lush plants in the garden. </p> <p dir="ltr">“Over time, Bertie became more than just a vessel; he became a symbol of growth and the beauty that can bloom with a little care.”</p> <p dir="ltr">Another wrote a poem that went a little something like “oh Bunnings buckets, sturdy and strong. So useful for tasks all day long. For gardening, cleaning, and DIY too. There's nothing these buckets can't do … Oh Bunnings buckets, you're the best. Easy to use and always impressed. With you by my side, I can't go wrong. My go-to tool, all day long!”</p> <p dir="ltr">“I purchased this because it was on my bucket list,” shared one fan of puns and buckets alike. “I was so excited I couldn’t keep a lid on it.”</p> <p dir="ltr">And even for those who couldn’t yet fork out the $8 to take the life-changing item home, respect was in the air, with one writing that they would keep saving because “this is THE Bunnings bucket. The bucket. All my mates have one, even my flash neighbours have one. It's a statement bucket.”</p> <p dir="ltr">A labrador, who goes by Tim Tam, even had their humans leave a positive message on their behalf, declaring that “my hoo mans took me to Bunnings and brought me 2 of these buckets, they are my favourite … every day I am excited to see the bucket!”</p> <p dir="ltr">And as one shopper put it quite simply, “it’s a bucket that buckets”. </p> <p dir="ltr"><em>Images: Bunnings</em></p>

Home & Garden

Placeholder Content Image

From radical to reactionary: the achievements and legacy of the influential artist John Olsen

<p>After media outlets breathlessly described the late John Olsen as a “<a href="https://fb.watch/jSdCoR-2GN/">genius</a>”, I found myself humming The Chasers’ <a href="https://www.youtube.com/watch?v=dXHleozgQ18">Eulogy Song</a>. </p> <p>This is perhaps a bit unfair, but the hyperbole surrounding Olsen’s death seems to have crowded out any assessment of his real and lasting achievements as an artist. There is a danger here. </p> <p>Hyperbole invites a reaction, which is not always kind. It is still hard to have a dispassionate discussion on the merits (and otherwise) of <a href="https://www.smh.com.au/national/nsw/from-the-archives-1969-norman-lindsay-dies-20191112-p539sa.html">Norman Lindsay</a>, an artist often called a genius in his lifetime.</p> <h2>John Olsen and Australian art</h2> <p>To understand Olsen, and his importance to Australian art, it is important to give some context. He emerged from that generation of Australians whose childhood was coloured by the deprivations of the second world war, and whose adolescent experience was of an expanding, changing Australia. </p> <p>War meant that he finished school as a boarder at St Josephs Hunters Hill, while his father fought in the Middle East and New Guinea and his mother and sister moved to Yass in rural New South Wales.</p> <p>His ability to draw meant that he escaped the tedium of a clerical job by becoming a freelance cartoonist while moving between a number of different art schools, including Julian Ashtons, Dattilo Rubio, East Sydney Tech and <a href="https://adb.anu.edu.au/biography/orban-desiderius-dezso-14658">Desiderius Orban</a>’s studio. As with other young artists of his generation, he was especially influenced by the experimental approach and intellectual rigour of <a href="https://adb.anu.edu.au/biography/passmore-john-richard-15023">John Passmore</a>.</p> <p>He found visual stimulation in <a href="https://www.carlplate.com/">Carl Plate</a>’s Notanda Gallery in Rowe Street, a rare source of information on modern art at the time. Rowe Street was the creative hub for many artists, writers and serious drinkers who later became known as “The Push”. The informal exposure to new ideas on art, literature, food, wine and great conversation was more effective than a university. He learned about Kandinsky, Klee, the beauty of a wandering line, the poetry of Dylan Thomas and T.S. Eliot.</p> <p>Olsen’s first media exposure was as the spokesman for art students protesting at the rigid conservatism of the trustees judging the <a href="https://trove.nla.gov.au/newspaper/article/18514782?searchTerm=John%20Olsen%20art%20student%20National%20Art%20Gallery">Archibald Prize</a>. There were no complaints about the Wynne Prize, which had exhibited his work.</p> <h2>The ‘first’ Australian exhibition of Abstract Expressionism</h2> <p>The friendship between Olsen and fellow artists William Rose, Robert Klippel, Eric Smith and their mentor John Passmore, led to the exhibition <a href="https://www.artgallery.nsw.gov.au/collection/works/ARC409.1.147/">Direction 1</a> in December 1956. </p> <p>An art critic’s over enthusiasm led to it being proclaimed as the first Australian exhibition of Abstract Expressionism, and its artists as pioneers of modern art. As a consequence, Robert Shaw, a private collector, paid for Olsen to travel and study in Europe. This was a transformational gift, coming at a time before Australia Council Grants, when travel was expensive.</p> <p>He travelled first to Paris, then Spain where he based himself in Majorca and supported himself by working as an apprentice chef. The fluid approach to learning he had acquired in Sydney was enhanced in Spain. He saw, and appreciated the <a href="https://www.tate.org.uk/art/art-terms/t/tachisme">Tachiste</a>artists, but took his own path, remembering always Paul Klee’s dictum that a drawing is “taking a line for a walk”.</p> <p>That Spanish experience was distilled in the exuberant works he painted after his return to Sydney in 1960. <a href="https://www.artgallery.nsw.gov.au/collection/works/OA29.1960.a-c/">Spanish Encounter</a>paid tribute to the impact of this culture that continued to intrigue him, its energy and its apparent irrationality. </p> <p>But he also found himself enjoying the “honest vulgarity” he found in the Australian ethos, leading to a series of paintings which incorporated the words <a href="https://www.ngv.vic.gov.au/explore/collection/work/6124/">you beaut country</a> in their title. Olsen’s confident paintings of the 1960s easily place him as the most influential Australian artist of that decade.</p> <h2>Five Bells and landscape</h2> <p>In 1972, Olsen was commissioned to paint a giant mural for the foyer of the concert hall at the Sydney Opera House. <a href="https://www.abc.net.au/radionational/archived/booksandarts/my-salute-to-five-bells:-john-olsen/6721222">Salute to Five Bells</a> takes its name from Kenneth Slessor’s poem of death on the Harbour, but is more about elements of subterranean harbour life. </p> <p>The heroic scale of the work meant that he worked with a number of assistants to paint the dominant blue ground. When the mural was unveiled in 1973, it received a <a href="https://www.abc.net.au/radionational/archived/booksandarts/my-salute-to-five-bells:-john-olsen/6721222">mixed response</a>. It was too muted in tone to cope with the Opera House lighting, too sparse in content, too decorative.</p> <p>In the following years, Olsen turned towards painting the Australian landscape and the creatures that inhabited it. In 1974, he visited Lake Eyre as the once dry giant salt lake flooded to fill with abundant life. He made paintings, drawings and prints of the abundance – both intimate views and overviews from flying over. Lake Eyre and its environs was to be a recurring motif in the art of his later years.</p> <p>While these works were commercially successful, and many were acquired by public galleries, Olsen was no longer seen as being in the avant garde. He was, however, very much a part of the art establishment and his art was widely collected.</p> <h2>A man of his generation</h2> <p>The aerial perspective of many of his later decorative paintings could seem to have echoes of Aboriginal art. Indeed, when the young <a href="https://abdulabdullah.com/home.html">Abdul Abdullah</a> first saw Olsen’s paintings in 2009 he at first assumed Olsen was an Aboriginal artist. </p> <p>It was therefore a surprise to many when in 2017 Olsen mounted a <a href="https://www.smh.com.au/entertainment/art-and-design/john-olsen-says-archibald-prize-win-is-the-worst-decision-ive-ever-seen-20170728-gxl4ze.html">trenchant attack</a> on the Wynne Prize after it was awarded to Betty Kunitiwa Pumani for Antara, a painting of her mother’s country.</p> <p>Despite some visual similarities to his own approach to landscape he claimed her painting existed in “a cloud cuckoo land”. In the same interview, he attacked Mitch Cairns’ Archibald-winning portrait of his wife, Agatha Gothe-Snape, as “just so bad”.</p> <p>While it is not unusual for the radical young to become enthusiastic reactionaries in prosperous old age, there was a particular lack of grace in Olsen’s response to artists who were not a part of his social circle or cultural background. He was in this very much a man of his generation, with attitudes and prejudices that reflect the years of his youth. </p> <p>Looking at Olsen’s paintings of the 1950s and ‘60s is a reminder that there was a time in Australia when brash young men could prove their intellectual credentials by quoting Dylan Thomas while making a glorious multi-coloured paella in paint.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://theconversation.com/from-radical-to-reactionary-the-achievements-and-legacy-of-the-influential-artist-john-olsen-203677" target="_blank" rel="noopener">The Conversation</a>. </em></p>

Art

Placeholder Content Image

“There was so much more for her to achieve”: Selfless mum remembered for her heroic save

<p>Mother and pioneer for the deaf community Leonie Jackson was enjoying time at the beach with her children when their day - and their lives - took a devastating turn for the worst. </p> <p>When Leonie’s 10-year-old son, Byron, got caught in a rip at Congo Beach, the brave woman dove into the dangerous conditions to save him. She was successful in keeping his head above the water, but the same couldn’t be said for her. </p> <p>The pair were brought to the shore by a surfer who was nearby, and CPR was performed on Leonie by paramedics at the scene. Tragically, they were unable to revive the 50-year-old. </p> <p>A memorial service was held at the beach, with her loved ones paying tribute to her remarkable life and dedicated work for the deaf community. Leonie is survived by her two children: 12-year-old Byron and 15-year-old Tobian. </p> <p>"It's just been shattering," Tony Abrahams told <em>ABC</em>. “It's just one of those events that completely upends lives and communities."</p> <p>According to Tony, Leonie was only in the area to celebrate her 50th birthday for a few days with her friends. </p> <p>“I’d never seen her happier than on the day she died,” he said. “Here is this beautiful place where we shared such a wonderful celebration. It's also the scene of the ultimate sacrifice of a mother swimming out and saving her son and keeping him afloat for several minutes that allowed him to get his breath and to be saved."</p> <p>Alexander Jones - Leonie’s close friend and the father of her children - had similar words to share to the <em>AAP </em>(through an Auslan interpreter), explaining that ““Leonie made that decision because of her love for her children.</p> <p>“She had to do that. There was no other choice to make.”</p> <p>Leonie’s heroism has since been recognised, with the brave mother being awarded a posthumous medal for her actions that fateful day. </p> <p>The awards are distributed each year to those who have demonstrated brave conduct, and recognise members of the community who face danger in pursuit of helping others. Leonie was one of 11 to receive a medal for her bravery, and was announced as a recipient by Governor-General David Hurley. </p> <p>"The courage they showed is matched by their selflessness and they deserve our respect, gratitude and recognition,” Hurley said of the recipients. </p> <p>“For the loved ones of those no longer with us - I hope that the posthumous acknowledgement of their bravery brings comfort. Their stories will not be forgotten.”</p> <p>“It’s heartwarming to know that her act is recognised but I have to say, she would have gotten many more medals if she was still here,” Alexander admitted.</p> <p>“There was so much more for her to achieve.”</p> <p>Leonie had spent years advocating for the deaf community, dedicating her life to the fight for equality in education for deaf children, even establishing Australia’s very bilingual program for deaf and hearing children alike. </p> <p>As Alexander explained, “Leonie was selfless her whole life.”</p> <p>“She was such an impressive human being. She was creative. She was full of ideas. She was a trailblazer.”</p> <p><em>Images: Facebook</em></p>

Family & Pets

Placeholder Content Image

"Please believe me": Roger Federer refused entry into Wimbledon

<p>After being refused entry to Wimbledon, Roger Federer has been forced to boast about his tennis achievements to a security guard. </p> <p>Speaking with Trevor Noah on <em>The Daily Show</em>, the tennis champion shared the details of the incident that happened in November, where he was refused entry into the prestigious All England Lawn Tennis Club. </p> <p>Despite winning the major tournament a whopping eight times throughout his glittering career, the 20-time Grand Slam winner says he was initially turned away at the entrance gate.</p> <p>“I drive up to the gate where usually guests would come in. So I get out, and I tell my coach who was with me, ‘I’ll quickly go out and speak to the security lady. I got this,’” he recalls.</p> <p>“So then I get out and I’m like, ‘Hello I was wondering how I could get into Wimbledon?’ She asked if I had a membership card. When you win Wimbledon, you become a member automatically. And honestly I don’t know about membership cards, they are probably at home somewhere and I’ve just been travelling so I had no idea.”</p> <p>“I told her, ‘No I don’t have my membership card, but I am a member. I’m just wondering where I can get in,’” he told the guard, however his plea fell on deaf ears.</p> <p>“I’m like, ‘No, I am a member and normally when I’m here, I’m playing. And now it’s the first time the tournament is not on and I’m here.’"</p> <p>“I look at her in a panic one last time, and say, ‘I’m so sorry but I have won this tournament eight times, please, believe me, I am a member,’” he added.</p> <p>After an unsuccessful attempt at gaining access to the club, Federer decided to try another gate on the opposite side, where he was instantly recognised by another guard.</p> <p>He told the host, “The security guard standing there says, ‘Oh my god, Mr. Federer what are you doing here? Do you have your membership card? I said I don’t, but the security guard let me in and organised it all.”</p> <p>The tennis legend said after he finally gained access, he ended up having tea with the Wimbledon chairman for an hour.</p> <p>“And I thought of going over to the other side and giving the other security guard a wave, but I didn’t do it,” he said.</p> <p><em>Image credits: Getty Images</em></p>

Travel Trouble

Placeholder Content Image

Damsels in distress: two new Australian novels fail to achieve their literary ambitions

<p>The covers of two new Australian novels, <a href="https://transitlounge.com.au/shop/hydra/" target="_blank" rel="noopener">Hydra</a> and <a href="https://www.penguin.com.au/books/faithless-9780143791201" target="_blank" rel="noopener">Faithless</a>, play into a current design trend in Australian publishing. Faceless women in various states of melodramatic distress – either flung over furniture, or pictured against blurred or monochromatic backgrounds. Arms, hands or long, dishevelled hair conceal their faces. It’s a trend spurred on, no doubt, by the runaway success of Meg Mason’s <a href="https://www.harpercollins.com.au/9781460757222/sorrow-and-bliss/" target="_blank" rel="noopener">Sorrow and Bliss</a>.</p> <p>These are our new literary damsels, more muted in their elegant colour-coordinated breakdowns than their Hollywood golden age predecessors. The design did not suit the outrageously funny tone of Mason’s novel, but works well enough here as a portent. In Hydra, of an interior descent into mania. In Faithless, of longing in a decidedly calming shade of forest green.</p> <h2>Hydra’s ‘unhinged’ heroine</h2> <p>We first meet Anja, the heroine of <a href="https://transitlounge.com.au/shop/hydra/" target="_blank" rel="noopener">Hydra</a>, on her first day back at work in the high-end, cut-throat world of antique dealing, after a disastrous trip to the titular Greek island – where her marriage has seemingly fallen apart.</p> <p>We will not know why, nor get to those scenes, for another 140 pages – one in a series of structural missteps that will test the contract between writer and reader. Not knowing these details for so long effects our ability to fully understand Anja’s subsequent “unhinged” behaviour, or realise the island doesn’t, in the end, have much significance to this novel at all. Instead, Hydra refers to an Australian naval base: the HMAS Hydra, somewhere on the south coast of Victoria. Anja takes up a 100-year lease on a beach cottage there after being cast out of the antiques world for acting like a crazy woman.</p> <p>Initially, we roll with the refreshingly bad behaviour, as Anja goes to war with her ambitious, delightfully brassy underling Fran at Geoffrey Brown Auction House. Howell conjures this world well and it’s shame we move away from it so quickly, though we do understand why. The unforgivable act that closes out chapter two (and leads to Anja’s ejection from the antiques world) hits the reader hard: a poor old dame selling off her son’s estate ends up with a smashed coccyx, thanks to Anja’s actions. We strap ourselves in ready for more of the same.</p> <p>Howell is very good at keeping the reader on their toes and this novel is never dull. Major plot points explode like hand grenades as the hybrid narrative shifts between Anja’s highwire point of view, investigative reports from HMAS Hydra’s archives, and other assorted documents presented literally in the text. Despite a building sense of confusion and disbelief, we keep going.</p> <h2>Big cat mystery</h2> <p>The central mystery of this book is a cat. A big one. From the moment Anja first moves into the cottage, strange things start happening. Shit and dead animals left on her windblown porch, yellow eyes in the trees, a disquieting aura of being watched and hounded. At first, we’re not sure who or what is responsible for these trespasses that have Anja rushing home before nightfall and sleeping with a knife under her bed.</p> <p>Gradually, we learn the HMAS Hydra was gifted a cougar by their American allies. As more and more information is revealed to either counter or support the suggestion of a supernatural presence, we oscillate between beliefs. Is the cat real, a figment of her unravelling mind, a haunting, or the result of some sort of sinister naval experiment?</p> <p>By the time we hit the last third of the novel, we’re in a whirling dervish of jump scares – not rendered entirely successfully. The balance between plausibility and mystery stretches beyond breaking point. In a pivotal scene, where Anja’s unravelling really begins to take hold, a giant navy vessel visible from her house, grounded for decades, is struck by a bolt of lightning in an intense storm. It sinks in a matter of minutes. Anja abruptly falls asleep.</p> <p>In another, after getting sloshed to calm her mind, Anja clambers down the huge cliff face, glass in hand. She cuts her hand and leaps off a rock into the ocean – where she contemplates suicide for a while, clambers out again, can’t find her way back up, leaps onto some more rocks, smashes her teeth in, then lies on her back and laughs manically. She spends the rest of the novel walking around toothless.</p> <p>Conceptually, each twist and turn might be justified, but we lose all sense of narrative security – and our confidence that Howell is adequately guiding us out of the eye of this adrenaline-fuelled storm falters. In the end, like Anja, we’re asked to take too many implausible leaps.</p> <h2>Faithless – a ‘questionable plot’</h2> <p>Take away all the literary allusions and carefully constructed prose and the plot of <a href="https://www.penguin.com.au/books/faithless-9780143791201" target="_blank" rel="noopener">Faithless</a>, by two-time novelist Alice Nelson, skates very close to highly commercial romance.</p> <p>Max – a famous, handsome, married, middle-aged writer – meets Cressida, a beautiful young English girl, on her family’s estate in India. It’s recently been converted into a boutique hotel, due to her dead daddy’s mishandling of money. Their affair continues for decades, as she burrows away in her garret back in England working on translations, meeting Max for “clandestine liaisons” where they spend more hours wandering in gardens “rampant with the smell of wisteria” and quoting Goethe and Proust to each other than they do having sex.</p> <p>Until along comes the “vastly generous” Leo – another handsome man who relieves her of her money troubles, so she can finally write and become fabulously famous and rich herself. The to and fro between Leo and Max continues until fate decides for them all – and Cressida heads to the village town of Dunwich, where Max once lived, to mooch about in her memories under “listless” skies by “roiling” seas, accompanied by the mysterious orphan Clara.</p> <p>Any potential entertainment value offered by this questionable plot is further weakened by its delivery – everything has already happened and is being told to us. Cressida is writing one long letter to her dead lover Max: “Oh we had delight Max, hour after hour of pure pleasure.” These second-person sections are framed by shorter scenes in contemporary Dunwich, where nothing much happens. This structural decision means the grand love affair, the “all consuming” love Cressida feels for Max, is rendered passionless in recall.</p> <p>Max is also, unfortunately, a pretentious cad. The first time he kisses Cressida doesn’t happen until page 91. And he tends to accompany each kiss or interaction with her with a quote, such as, “Now no discourse, except it be of love.” (From Shakespeare’s Two Gentlemen of Verona.) A similar loftiness inhabits the prose, where even the sex (what little there is of it) is strangely sexless and cliched.</p> <blockquote> <p>On Sunday we woke early, just as the sun was rising in a vast plume of orange above the mountains. We made love slowly, with a tenderness that made me want to weep. You stared down at me as if you were gazing at something extraordinary, something slightly bewildering. It was always the face I believed most revealed you. Max; the one you turned to me as you rose above me in bed.</p> </blockquote> <p>If this is a book about love and literature, it operates in a rarefied world I do not believe or recognise. Perhaps I’ve seen a guy like Max wandering around a writer’s festival: a lavender cashmere sweater draped around his shoulders, his long-suffering, much younger mistress drinking in his lame references to dead white males.</p> <p>Maybe, but that image is also cliched. Neither the plot nor the writing is up to the literary ambition that defines this novel. Endless quotes and allusions to the greatness of others cannot save it.</p> <p><strong>This article originally appeared on <a href="https://theconversation.com/damsels-in-distress-two-new-australian-novels-fail-to-achieve-their-literary-ambitions-187089" target="_blank" rel="noopener">The Conversation</a>.</strong></p>

Books

Placeholder Content Image

5 fool-proof ways to achieve a spectacular garden

<p><span style="font-weight: 400;">When it comes to maintaining your garden, not everyone is a self-proclaimed green thumb.</span></p> <p><span style="font-weight: 400;">A lot of different environmental and financial factors can alter the progress and growth of a healthy outdoor space. </span></p> <p><span style="font-weight: 400;">But with these five tips, anyone can become an expert gardener in a few simple steps to have your garden thriving!</span></p> <p><strong>Plan your garden</strong></p> <p><span style="font-weight: 400;">The key to a successful garden is planning and structuring before you even start.</span></p> <p><span style="font-weight: 400;">You should know what type of soil you’re dealing with before you head to your local nursery to find plants that will work best. </span></p> <p><span style="font-weight: 400;">You will also need to make sure you choose the right plants that will thrive in your garden outside, as well as what will work best in inside spaces. </span></p> <p><span style="font-weight: 400;">So get planning, and talk to the professionals at your local nursery for fool-proof advice. </span></p> <p><strong>Buy plants that are difficult to kill</strong></p> <p><span style="font-weight: 400;">There are extensive ranges of low maintenance plants that are notoriously difficult to kill. </span></p> <p><span style="font-weight: 400;">Renowned horticulturalist Mike Wells says there are many plants that are happy soaking in the sun without being regularly watered. </span></p> <p><span style="font-weight: 400;">“People need to remember to check on their gardens and their indoor plants. Most indoor plants can last a week without watering but they need a quality potting mix,” he said.</span></p> <p><span style="font-weight: 400;">Mike says one of his go-to and easy-to-please plants is succulents, for both indoors and outdoors, as they don’t need daily watering and can be very inexpensive.</span></p> <p><strong>‘Set and forget’ plants</strong></p> <p><span style="font-weight: 400;">Some gardeners are turning to growing their own fresh produce, as they require a lot less maintenance. </span></p> <p><span style="font-weight: 400;">These ‘set and forget’ plants are a great long-term investment, and do not need constant monitoring in larger garden beds</span></p> <p><span style="font-weight: 400;">Having fresh fruits, vegetables and herbs straight from your own backyard is a huge win financially, as well as for your kitchen!</span></p> <p><strong>Supercharging your plants</strong></p> <p><span style="font-weight: 400;">In order to maintain a healthy, weed-free garden, mulching is a must. </span></p> <p><span style="font-weight: 400;">Mike Wells says that adding mulch to ornamental gardens can be a lifesaver by extending the longevity of all plants. </span></p> <p><span style="font-weight: 400;">“Cypress pine wood chips are best to 50 to 75mm deep. For a vegetable garden, these would be too coarse, so a chopped lucerne or fine sugar cane mulch to no deeper than 50mm is recommended,” says Mike.</span></p> <p><span style="font-weight: 400;">“For the gardeners who don’t want to fertilise often, choose a controlled release plus organics product which should only need light incorporation every six months.”</span></p> <p><strong>Self-watering plants</strong></p> <p><span style="font-weight: 400;">For the tech-savvy gardener, self-watering systems can be a lifesaver. </span></p> <p><span style="font-weight: 400;">No more having to schedule watering your plants, and worrying if they are getting enough </span><span style="font-weight: 400;">water, as smart systems take the hassle out for you. </span></p> <p><span style="font-weight: 400;">They reduce the amount of water you need for the garden. Just set up the automatic timer and away you go.</span></p> <p><span style="font-weight: 400;">There are multiple options when deciding on an indoor or outdoor plant watering system. Some are so high tech you can operate them using a mobile phone.</span></p> <p><span style="font-weight: 400;">These systems, combined with carefully planning and maintaining your garden, are destined to have your garden blooming all year round.</span></p> <p><em><span style="font-weight: 400;">Image credit: Shutterstock</span></em></p>

Retirement Life

Placeholder Content Image

Veteran horsewoman honoured for exceptional achievement

<p><span style="font-weight: 400;">Jane Dotchin, from Hexham in Northumberland, England, has been recognised for her efforts by the British Horse Society (BHS) and received an Exceptional Achievement Award.</span></p> <p><span style="font-weight: 400;">The 80-year-old became an online sensation during her 600-mile journey from Hexham to Augustus in Scotland’s north and back - which she takes each year - with her pony Diamond and disabled dog Dinky who travels in a saddlebag.</span></p> <p><span style="font-weight: 400;">For most of her life, Jane has operated a small riding school in Hexham where she has shared her love and knowledge of horses with thousands of local young people and adults.</span></p> <p><span style="font-weight: 400;">Jane lives off the grid, cares for her horses by hand, and uses her own intuition rather than high-tech riding gear. </span></p> <p><span style="font-weight: 400;">This also meant the news she had won came as quite a surprise.</span></p> <p><span style="font-weight: 400;">“I didn’t know what I’d won it for,” Jane said to </span><a rel="noopener" href="https://www.bbc.com/news/av/uk-england-tyne-57527584" target="_blank"><span style="font-weight: 400;">the </span><em><span style="font-weight: 400;">BBC</span></em></a><span style="font-weight: 400;">. “And of course I don’t have internet, no modern technology at all. So I had to get a friend to use hers to find out what it was about.”</span></p> <p><span style="font-weight: 400;">Having made the journey over so many years, Jane has become well-known along the route.</span></p> <p><span style="font-weight: 400;">“I’ve done the route so many times now and I know people all along the way and it’s nice to see everybody again, everybody’s very kind and generous,” she said.</span></p> <p><span style="font-weight: 400;">Jane was stopped and filmed by stunned resident Rab Black, who shared the clip on Facebook in September last year.</span></p> <p><iframe src="https://www.facebook.com/plugins/video.php?height=316&amp;href=https%3A%2F%2Fwww.facebook.com%2Ftyndrumlodges%2Fvideos%2F767297650720296%2F&amp;show_text=true&amp;width=560&amp;t=0" width="560" height="431" style="border: none; overflow: hidden;" scrolling="no" frameborder="0" allowfullscreen="true" allow="autoplay; clipboard-write; encrypted-media; picture-in-picture; web-share"></iframe></p> <p><span style="font-weight: 400;">“Well they always seem so surprised I’ve travelled so far, but I say well at one time when we didn’t have cars, everybody travelled by horse.”</span></p> <p><em><span style="font-weight: 400;">Images: Hexham Courant, Hyndshaw Stables </span></em></p>

Retirement Income

Placeholder Content Image

Lleyton Hewitt celebrates son's tennis achievement

<p>Lleyton Hewitt's eldest child, son Cruz Hewitt, is following in his father's footsteps after taking home the 12/u Australian Claycourt Championships title for 2021.</p> <p>On Sunday, April 11, Lleyton took to Instagram to congratulate Cruz alongside a photo of him holding his trophy.</p> <p>He stood beside his mum Bec Hewitt, beaming with joy.</p> <p>"National Claycourt Champ @cruzhewitt #TeamCruz," he captioned his<span> </span><a rel="noopener" href="https://www.instagram.com/p/CNhDCnqpXzr/" target="_blank">post</a>.</p> <p>Meanwhile, Cruz, 12, shared his own photos via Instagram to his 14.8k followers, writing "So proud to take home the title in the Claycourt Nationals. Had a great week in Canberra. #ClayDog."</p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/CNhDCnqpXzr/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="13"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" rel="noopener" href="https://www.instagram.com/p/CNhDCnqpXzr/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank">A post shared by Lleyton Hewitt (@lleytonhewitt89)</a></p> </div> </blockquote> <p>Also sharing a snippet of Cruz's action on court was Tennis ACT, where he was seen replicating his dad's signature fist pump during the match.</p> <p>Cruz is a promising tennis player and his Instagram is filled with photos of himself training and competing in tournaments. He took part in the Australian Open playoffs back in December, with Lleyton watching from the sidelines.</p> <p>Lleyton, whose tennis career spanned over 18 years, has previously spoken about his high hopes for Cruz in the sport, believing he'll be playing the Australian Open by the time he's 14 years old.</p> <p>"Hopefully, he gets a chance to play in this great event [the Australian Open] if he wants to," Lleyton said during the Australian Open in January, according to<span> </span><a rel="noopener" href="https://www.nowtolove.com.au/womansday" target="_blank">Woman's Day</a><span> </span>magazine.</p> <p>"Hopefully he beats me."</p>

Family & Pets

Placeholder Content Image

How to achieve long-term weight-loss success

<p><span style="font-weight: 400;">So, you’ve adapted your diet. You’ve started to implement the right kind of exercise. What’s left? Essential changes to your environment and your daily habits, which could mean the difference between success and a slimmer you, or a return to the couch potato life you’re trying to escape!</span></p> <p><span style="font-weight: 400;">According to the latest scientific studies out there, here are the changes you can easily make today.</span></p> <p><strong>Rule 1. Declutter your kitchen.</strong></p> <p><span style="font-weight: 400;">Snack foods lying around can be a major culprit in weight gain, say researchers from Cornell University, tapping into the mindless eating habit many of us have. The study suggests rearranging cupboards, pantries and the fridge so the first foods you see are healthy ones, making tempting foods invisible and inconvenient to get to, and serving dinner straight from the pot on the stove or counter, rather than having food on the table. All of these strategies can help whittle your waistline.</span></p> <p><strong>Rule 2. Get more sleep.</strong></p> <p><span style="font-weight: 400;">Feeling tired all the time? It could be affecting your weight. A recent study in the scientific journal Sleep linked sleep deprivation with obesity – and experts believe a lack of sleep can affect hormones which control appetite. Which means the more tired you are, the more likely you are to reach for a doughnut (or two) – in fact, another study published in the Journal of Health Psychology found that calorie intake following a bad night’s sleep could be as much as 20 per cent higher. Tips for better sleep include getting your shut-eye in a cool, dark room, keeping technology out of the bedroom, having a wind-down time before bed (without devices/screens), avoiding caffeine close to bedtime and avoiding sleeping in to ‘catch up’ on your sleep debt. You’re better off waking up at the same time every day.</span></p> <p><strong>Rule 3. Get your hormones checked.</strong></p> <p><span style="font-weight: 400;">Do you suffer unusual levels of fatigue, intolerance to cold, constipation and dry skin? Have trouble losing weight? It might be worth seeing if you have a hormone imbalance. Post 50, the slowdown of the thyroid and its knock-on effects (a decrease in metabolism) can hamper even the best weight loss efforts, say experts.</span></p> <p><strong>Rule 4. Get a health-care team on speed dial.</strong></p> <p><span style="font-weight: 400;">If you’re in pain with a sore knee or aching back, the last thing you want to do is work out – right? Well, before you undo all your good work, get yourself to a good osteopath, physio or some other type of physical therapist who can help rehabilitate you or treat new injuries so you can get back to the gym as soon as possible.</span></p> <p><strong>Rule 5. Treat your stress levels.</strong></p> <p><span style="font-weight: 400;">It’s scary but true: chronic stress does nothing for your spare tyre. Studies show when you’re stressed and overwhelmed, the ‘stress hormone’, cortisol, rises – leading to cravings for more sugary, fatty foods. And they’re going to pitch a tent right where you don’t want them – on your tummy. What can you do? Tackle the stress with mindfulness, meditation, yoga and other forms of relaxation. Make changes in your life where you can to lower stress levels on an ongoing basis.</span></p> <p><strong>Rule 6. Make sure you have the right levels of calcium and vitamin D.</strong></p> <p><span style="font-weight: 400;">As we saw in Part One of our series, now you’re over 50 you need to bump up those calcium levels. And, you also need to ensure you’re getting enough vitamin D – possibly via a supplement. Research shows the two work in tandem and can contribute to a reduction in belly fat.</span></p> <p><strong>Rule 7. Test your body fat.</strong></p> <p><span style="font-weight: 400;">You can’t afford to lose muscle or bone mass when you’re over 50, so if you want to know you’re heading in the right direction (ie, losing fat only), book in for a DXA scan, buy a scale which measures weight and body fat (be aware these can vary in accuracy), or do it on the cheap: tracking body changes with a tape measure and how your clothes fit is probably one of the best indicators around.</span></p> <p><strong>Rule 8. Enlist a weight loss buddy.</strong></p> <p><span style="font-weight: 400;">Social support can make the difference between keeping weight off – or regaining what you’ve lost, say researchers. In one study published in the Journal of Consulting and Clinical Study, participants who started a weight loss program with friends enjoyed greater weight loss and found it easier to maintain their weight going forward. Maybe this is partly because you know your friend is relying on you to show up, and you don’t want to let them down.</span></p> <p><em><span style="font-weight: 400;">Written by Rachel Smith. Republished with permission of </span><a href="https://www.wyza.com.au/articles/health/how-to-achieve-long-term-weight-loss-success.aspx"><span style="font-weight: 400;">Wyza.com.au.</span></a></em></p>

Beauty & Style

Placeholder Content Image

Women have made many inroads in policing but barriers remain to achieving gender equity

<p>Last week, the <a href="https://acwap.com.au/2019-australasian-council-of-women-and-policing-conference/">Australasian Council of Women and Policing held its 2019 conference</a>, with a focus on how law enforcement responds to women in the communities they serve and how police services can expand opportunities for women in leadership positions.</p> <p>Although opportunities for women in policing have expanded over time, their overall numbers remain relatively low. Nationwide, about <a href="https://www.pc.gov.au/research/ongoing/report-on-government-services/2019/justice/police-services">a third of all police personnel</a> were women in 2017-18, but barriers remain to states achieving their goals of reaching 50-50 gender parity on police forces. Women are vastly underrepresented in senior roles, as well.</p> <p><strong>The changing role of women in policing</strong></p> <p><a href="https://www.bawp.org/women-policing-history/">Women began to play a role in policing in the United Kingdom</a> in the early 1900s, though this was initially limited to focusing on women and children impacted by war. By 1915, there were Women Police Service volunteer constables and officers patrolling streets across the country, though they were prevented from becoming a permanent part of the police force.</p> <p>In the United States, <a href="https://cops.usdoj.gov/html/dispatch/03-2017/history_of_women_in_LE.asp">Lola Baldwin became the country’s first sworn female police officer</a> in the city of Portland, Oregon, in 1908. <a href="https://www.opb.org/artsandlife/series/historical-photo/oregon-historical-photo-lola-g-baldwin-portland-policewoman/">Baldwin focused on crime prevention</a> in areas where women could be subject to predatory behaviours by men, such as dance halls and saloons.</p> <p>As societal attitudes changed over time, the opportunities and roles for women in policing expanded. For example, in 1975, the <a href="https://www.brisbanetimes.com.au/national/queensland/the-ether-man-how-police-caught-a-serial-brisbane-rapist-50-years-ago-20161128-gsza7b.html">Queensland Police Force established a specialised rape squad</a> to handle crimes involving sexual assaults against women, creating an <a href="https://mypolice.qld.gov.au/museum/2014/08/05/vault-assaults/">all-female team of investigators</a>.</p> <p>Women are still breaking into new areas of policing today. Queensland finally got its <a href="https://www.abc.net.au/news/2015-09-25/qld-first-female-motorbike-cops-to-hit-the-road/6806542">first female motorcycle officers</a> in 2017, for instance, when two women passed the arduous three-week qualifying course.</p> <p><strong>Participation of women in policing</strong></p> <p>In the <a href="https://ucr.fbi.gov/crime-in-the-u.s/2014/crime-in-the-u.s.-2014/tables/table-74">United States</a>, women comprised just 12% of sworn police officers (police officers with general arrest powers) in 2014 – an increase of just four percentage points from 1987. It is worth noting, however, that women were better represented on police forces in bigger population centres.</p> <p>Gender equity is slightly better in the <a href="https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/817740/hosb1119-police-workforce.pdf">United Kingdom</a>, where women accounted for 30% of police officers in 2019, up from 26% in 2010.</p> <p>And in Australia, 33.6% of sworn and unsworn police personnel were women in 2017-18, up marginally from 32.2% in 2012-13, according to <a href="https://www.pc.gov.au/research/ongoing/report-on-government-services/2019/justice/police-services">the Report on Government Services 2019</a>. While most states have increased the number of women in their ranks in recent years, New South Wales and the Northern Territory have been trending in the opposite direction over the past 12 months.</p> <p>Australian women in policing 2012-18, including sworn and unsworn personnel. Report on Government Services 2019</p> <p>Many police services across the country have now enacted strategies to achieve <a href="https://www.aipm.gov.au/sites/default/files/pictures/J2805%20-%20AIPM%20Research%20Focus%20Vol5%20Iss2_v1.pdf">50-50 gender equity for police staff</a>. And several services, including the Australian Federal Police, have initiated independent reviews of their organisational culture and the prevalence of sex discrimination.</p> <p><strong>Breaking the glass ceiling and senior representation</strong></p> <p>The United Kingdom appointed its first female chief constable (Pauline Clare) in 1995. In 2017, <a href="https://www.theguardian.com/uk-news/2017/feb/22/cressida-dick-appointed-first-female-met-police-commissioner">Cressida Dick was then appointed the first female head of the Metropolitan Police</a> – the UK’s largest police service.</p> <p>In 2001, Christine Nixon was appointed Victoria’s chief commissioner, the first woman to be named head of an Australian police force. And the appointment of Katarina Carroll as the <a href="https://www.abc.net.au/news/2019-04-23/new-qld-police-commissioner-katarina-carroll/11038446">Queensland police commissioner</a>this July marked the final breaking of the glass ceiling for that police service.</p> <p>However, despite these high-level appointments, problems still exist in terms of the representation of women in senior ranks. A <a href="https://www.linkedin.com/pulse/qps-executive-bloats-why-women-miss-out-terry-goldsworthy/">2018 analysis of Queensland police data</a> showed that women were proportionally underrepresented at every rank above inspector in that state. When questioned about this imbalance of female leadership, <a href="https://www.couriermail.com.au/news/queensland/crime-and-justice/queensland-police-service-struggling-to-attract-female-officers/news-story/e7512408295b70fbc9cfc72390336645">Queensland Police Commissioner</a> Ian Stewart said:</p> <p><em>Our promotions are based on people who can show merit. We will again not be changing our systems to promote people who don’t have the merit to do the job.</em></p> <p>In <a href="https://www.police.sa.gov.au/__data/assets/pdf_file/0004/518134/Hi-Res-Diversity-and-Inclusion-Strategy-2018-2020.pdf">South Australia</a>, women made up 28.5% of sworn police in 2017, but only 18.5% of commissioned officers. The same disparity exists in <a href="https://content.police.vic.gov.au/sites/default/files/2019-08/VICPOL%20Gender%20Equality%20Strategy%20%26%20Action%20Plan%202017-2020.pdf#_ga=2.12762743.1599970006.1567986364-2103021130.1567986364">Victoria</a>, where women accounted for 28% of sworn police officers in 2017, but only 16% of the leadership roles.</p> <p>A 2019 <a href="http://elizabethbroderick.com.au/wp-content/uploads/Final-Report-into-the-NSW-Police-Promotions-System.pdf">review of the NSW police promotion system</a> found that women were also underrepresented in leadership roles in that state, but it did not find any overt discrimination.</p> <p><strong>Barriers to participation</strong></p> <p>Despite having gender-equity targets in place, many states struggle with the recruitment of women for police forces. Although the Queensland Police Force <a href="https://www.couriermail.com.au/news/queensland/crime-and-justice/queensland-police-service-struggling-to-attract-female-officers/news-story/e7512408295b70fbc9cfc72390336645">did reach 50-50 parity</a> for its recruitment program in 2016-17, Stewart said it’s getting more difficult to attract female applicants.</p> <p><em>If we don’t have enough we won’t change the standard, and we’ll have more male applicants than women in a recruit program. I think that will happen at times.</em></p> <p>A Channel 7 News investigation found that Queensland police are struggling to find women recruits.</p> <p>The <a href="https://www.youtube.com/watch?v=SzsjOV8lu98">Victoria Police Force</a> last month announced it would provide targeted assistance for potential recruits to meet entry fitness standards in an effort to boost female participation.</p> <p>In essence, there are two main barriers to increasing the numbers of women in policing: elements of sexism and discrimination that result from the male-dominated culture in police forces and the nature of the job itself.</p> <p>A number of police services, including <a href="https://www.theguardian.com/australia-news/2019/jun/02/nsw-police-vow-to-end-boys-club-culture-after-report-reveals-extent-of-discrimination">NSW</a>, <a href="https://eoc.sa.gov.au/sites/default/files/inline-files/SAPOL_Review_2016_Final.pdf">South Australia</a>, <a href="https://www.news.com.au/national/breaking-news/more-to-do-on-vic-police-gender-issues/news-story/06741c1f2e4422641654e5e4e6d2812f">Victoria</a>and the <a href="https://www.afp.gov.au/sites/default/files/PDF/Reports/Cultural-Change-Report-2016.pdf">Australian Federal Police</a>, have conducted inquiries into the culture of their forces and made commitments to stamp out discrimination based on gender.</p> <p>What these changes cannot do, however, is make some aspects of the job more attractive to women. Operational policing involves shift work, long hours, exposure to physical harm and mental trauma. As <a href="https://www.couriermail.com.au/news/queensland/crime-and-justice/queensland-police-service-struggling-to-attract-female-officers/news-story/e7512408295b70fbc9cfc72390336645">Stewart</a> noted,</p> <p><em>Twenty-four-hour shifts and 365-days-a-year work all take a toll on people, and particularly for women who are the primary raiser[s] of families</em></p> <p>One potential solution is a bigger focus on <a href="https://www.theguardian.com/australia-news/2019/jun/02/nsw-police-vow-to-end-boys-club-culture-after-report-reveals-extent-of-discrimination">flexible working arrangements</a>and part-time policing arrangements to help improve the work-life balance for officers.</p> <p>But it remains to be seen if these steps will make a difference. While the number of women in policing is on the rise, only time will tell if <a href="https://www.aipm.gov.au/sites/default/files/pictures/J2805%20-%20AIPM%20Research%20Focus%20Vol5%20Iss2_v1.pdf">the goal of reaching 50-50 gender parity</a> will someday become reality.</p> <p><em>Written by Terry Goldsworthy. Republished with permission of <a href="https://theconversation.com/women-have-made-many-inroads-in-policing-but-barriers-remain-to-achieving-gender-equity-123082">The Conversation.</a></em></p>

Legal

Placeholder Content Image

The major milestone Roger Federer just achieved at Wimbledon

<p>Roger Federer has obtained his 100th match win at Wimbledon on Thursday morning (AEST), reaching his 13th semi-final at the All England Club and a showdown with long time rival Rafael Nadal.</p> <p>The Swiss star recovered from losing the opening set to defeat Japan’s Kei Nishikori 4-6, 6-1, 6-4, 6-4, securing his place in the semi-finals of a grand slam for the 45th  time.</p> <p>The 37-year-old has a number of records under his belt, becoming the first to win a century of matches at one grand slam and also being the oldest man to make the last four of a major since Jimmy Connors at the 1991 US Open.</p> <p>The champion is now preparing to face Nadal at Wimbledon, a match that last occurred in the 2008 final.</p> <p>“We have a lot of information on Rafa and so does he about us. I know people always hype it up in a big way,” said Federer.</p> <p>“They did that again in Paris this year (when Nadal won their semi-final in straight sets). I’d love to play against him here at Wimbledon.</p> <p>“But I go about it like every other match.”</p> <p>The two have met 39 times in their careers but only three of those have been at Wimbledon. The Swiss won their first two encounters in the 2006 and 2007 finals, with Nadal famously triumphing in 2008.</p> <p>According to Federer, he was completely oblivious to the fact that he had become the first player to ever win 100 matches at the same tournament.</p> <p>“A fan told me congratulations on your hundredth win and I thought, ‘Oh yes, you’re right!’” he said.</p> <p>Speaking about the game against Kishikori, Federer mentioned the challenges he was forced to face.</p> <p>“It was difficult. The beginning was brutal. Kei came out and was smashing return winners,” he said.</p> <p>“I had to definitely make some adjustments and stay with him. It was really important for me to get the lead in the second set and protect it.</p> <p>“Usually Kei is a great rhythm player. I just think at the end I served really good. It was a good serving performance today against a great return player.”</p>

International Travel

Placeholder Content Image

Waleed Aly weighs in on Israel Folau controversy: “What exactly has been achieved?”

<p>Waleed Aly has given his two cents on the controversy surrounding Israel Folau, as he questioned “what exactly has been achieved” by GoFundMe as they removed the sport star’s fundraising page.</p> <p>On Monday, Folau’s crowdfunding campaign was taken down from the website with Nicola Britton, GoFundMe Australia’s regional manager, saying it “violates our terms of service”.</p> <p>The former athlete had reached out to the public for support, asking them to donate whatever they could to help him achieve his goal of $3 million. The money was said to fund his legal battle against Rugby Australia, who terminated his Wallabies contract after he posted on Instagram that “hell awaits” homosexuals.</p> <p>Discussing the incident on Monday’s episode of <em>The Project</em>, host Steve Price said he has never come across “an issue that has so divided the country”.</p> <p>“You’re either in the free speech or you’re in the Israel Folau has done the wrong thing against his employer and the contract (camp), and I just think it has split the country down the middle,” said Price.</p> <p>Aly chimed in, saying that regardless of which side you choose to take, GoFundMe’s decision would have enormous implications.</p> <p>“Forget about the camps and just step back, whatever your view is. So now this page has been taken down, what exactly has been achieved?” he said.</p> <p>“He’ll still raise the funds, he’ll raise probably more … I feel like everyone is trying to win every little skirmish in the battle rather than letting it play out.</p> <p>“He will go off to court, he’ll end up in court, and there will be a resolution to this that way. I’m just not sure what either side thinks this is achieving.”</p> <p>Meanwhile, Peter Helliar didn’t seem to agree with those sentiments, saying GoFundMe’s decision was due to the organisation taking personal responsibility and not having their name smeared in the mud.</p> <p>After removing Folau’s campaign, GoFundMe featured the rainbow flag on each of its social media accounts.</p> <p>“This is about GoFundMe being a private enterprise and putting their flag in the sand and saying this is where we stand,” Helliar said.</p> <p>But Price disagreed, saying that “if you went through every GoFundMe cause that’s been up there for years, however long they’ve been running, I’m sure you could find plenty that you’d think were unacceptable.”</p> <p>“It’s the number of sets of eyes being on this particular one and obviously GoFundMe felt the heat,” Lisa Wilkinson chimed in.</p> <p>Aly stated that “there might be more eyes on (Folau’s cause) now"...</p> <p>“But that’s the paradox of these things,” he added.</p>

Money & Banking

Placeholder Content Image

6 new year’s resolutions that are extremely achievable

<p>A new year, a new you. That’s what we tell ourselves year after year, but do we ever actually stick to our new year’s resolutions? According to a survey by <a href="https://www.finder.com.au/press-release-new-years-resolution-statistics-2015-2016" target="_blank"><strong><span style="text-decoration: underline;">Finder.com.au</span></strong></a>, 58 per cent of Australians broke their resolutions. Interestingly, 37 per cent broke their resolution within just three months of the new year!</p> <p>While there are many reasons for breaking a new year’s resolution – such as failing to keep track of progress or just downright forgetting about it – one of the most common mistakes people make is setting themselves a goal that is completely unrealistic.</p> <p>So, to help you figure out what it is you want to achieve this year, we’ve got six new year’s resolutions that are not only simple but can make a big impact on your happiness.</p> <ol> <li><strong>Try something new every day</strong> – From travelling to new places and trying new food to picking up a new skill or meeting a new person, commit to making this year all about shaking up your routine and testing yourself. Your “something new” can be as small or as big as you like – as long as it encourages you to break out of your comfort zone.</li> <li><strong>Always have something to look forward to</strong> – There’s no better motivator than the thought of an upcoming holiday or get-together, right? Make it your mission to have something to be excited about every month or so, even if it’s something as small as an upcoming book or movie release. Stick a reminder on your fridge so you can encourage yourself the next time you need a bit of a boost.</li> <li><strong>Practice gratitude</strong> – Take just 10 minutes out of every day, no matter how good or terrible a day it was, to think back on everything you’re grateful for. Nurturing a positive attitude will help you see the world in a different light and become more tolerant when things don’t go your way. Plus, a sunnier disposition will make you even more pleasant to be around.</li> <li><strong>Stay active</strong> – One of the most common new year’s resolutions people make is to “lose weight”, only to find it’s a lot easier said than done. Rather than giving yourself a magic number of kilos to lose, simply commit to doing at least 30 minutes of exercise each day. You’ll be surprised how easy it is to achieve simply by taking a walk around the neighbourhood and doing a few household chores.</li> <li><strong>Treat yourself once a week</strong> – One day out of the week, pick something you love (whether it be an indulgent meal, spa session or a lazy day on the couch) and just do it. It’s time to stop feeling guilty for prioritising yourself. This year, it’s all about taking the time to look after number one for a change.</li> <li><strong>Nurture your relationships</strong> – A new year means a new opportunity to refresh your relationships with your partner, friends and family. Set some time aside each day to reach out to your loved ones, catch up with what’s going on in their lives and just have a chat. Not only will it strengthen your connection, but it’ll make their day.</li> </ol> <p>Remember, a new year’s resolution is almost impossible to stick to unless you keep track of your progress. Grab yourself a diary, get planning and make 2017 the best year of your life!</p> <p><em>This article has been sponsored by AustralianSuper Pty Ltd ABN 94 006 457 987, AFSL 233788, Trustee of AustralianSuper ABN 65 714 394 898.  The views expressed are those of Over60 and not AustralianSuper. For more information about AustralianSuper, please visit <a href="https://campaigns.australiansuper.com/56matters/?utm_source=over60&amp;utm_medium=cpc&amp;utm_content=ttr&amp;utm_campaign=preretirees" target="_blank"><strong><span style="text-decoration: underline;">australiansuper.com.</span></strong></a></em></p>

Art

Placeholder Content Image

3 extraordinary seniors who achieved success later in life

<p><em><strong>Leigh Marcos is a mother of two who is passionate about the environment.</strong></em></p> <p>When most people think of senior citizens, they probably envisage people who are content to sit back and relax during their golden years. Unfortunately, by the time people are middle-aged, many of them are on cruise control. For one reason or another, people are afraid to step out of their comfort zone, take a chance, and chase after success during the latter part of their life.</p> <p>But it doesn’t have to be like that. There are countless examples of people who found <span style="text-decoration: underline;"><strong><a href="http://www.fixmymind.co.uk/youre-never-old-succeed/" target="_blank">great success later in life</a></strong></span>. No matter your passion in life, it’s never too late to do something that will make you feel happy and fulfilled. Here are just a few of the ways you can discover success during the latter half of your life.</p> <p><strong>1. Business</strong></p> <p>Have you ever eaten at a Kentucky Fried Chicken? Well, believe it or not, that restaurant chain wouldn’t exist if a man in his 60s hadn’t shown great courage and perseverance throughout his life. KFC founder Harland David Sanders (aka the Colonel) had countless jobs in his life, and none of them seemed to stick.</p> <p>During his golden years, he was struggling financially and working at a service station that ended up burning down. From the ashes of that service station, he built a hotel and restaurant with help from a rather tasty chicken recipe. <span style="text-decoration: underline;"><strong><a href="https://www.entrepreneur.com/article/241346" target="_blank">He found success with it</a></strong></span> and franchised KFC when he was 62 years old, proving that you don’t have to be young to come up with the next big thing, just determined.</p> <p><strong>2. Entertainment</strong></p> <p>Perhaps you had a talent for acting, singing, or writing in your younger days but never had the chance to pursue it. Well, it’s not too late to <span style="text-decoration: underline;"><strong><a href="https://www.inc.com/bill-murphy-jr/14-inspiring-people-who-found-crazy-success-later-in-life.html" target="_blank">chase your Hollywood dream.</a></strong></span> There are so many celebrities that we all know and love who never got their break until the middle of their life, if not later, and so it’s not impossible to think you can do the same.</p> <p>Samuel L. Jackson, for example, didn’t get his breakout role in Pulp Fiction until age 46. That’s the same age the legendary Rodney Dangerfield got his break on the Ed Sullivan Show. The iconic Julia Child didn’t make her first television appearance until age 51. Finally, Christoph Waltz was 53 before American movie audiences knew his name, and now he has two Oscars.</p> <p><strong>3. Education</strong></p> <p>Even if your idea of success is as simple as getting a college degree, it’s never too late to do it. Take it from Amy Craton, who got her college degree with a 4.0 GPA at the <span style="text-decoration: underline;"><strong><a href="http://www.today.com/news/50-years-later-94-year-old-woman-graduates-college-4-t107141" target="_blank">age of 94</a></strong></span>. Of course, she’s just one of many seniors who has pursued higher education. With online courses, it’s easier than ever to strive for academic success in your golden years. You don’t have to be the next Einstein, you just have to be willing.</p>

Retirement Income

Placeholder Content Image

The key to happiness is simple to discover, but hard to achieve

<p><em><strong>Asghar Zaidi is a Professor in International Social Policy at the University of Southampton whose work focuses on ageing and social change.</strong></em></p> <p>We live in an extraordinary time: increasing numbers of us <span style="text-decoration: underline;"><strong><a href="https://www.ons.gov.uk/peoplepopulationandcommunity/populationandmigration/populationprojections/datasets/tablea21principalprojectionukpopulationinagegroups" target="_blank">are living longer</a></strong></span> than ever imagined before. It is a major achievement of modern science and healthcare. The tough part of longevity is working out how to ensure those extra years are spent happy and financially secure and living independently engaged in activities we value.</p> <p>Anyone with grandparents or older parents has seen that survival until a later age exposes people to vulnerabilities that can make the ingredients for a happy life a challenge to achieve. As a society, <span style="text-decoration: underline;"><strong><a href="https://www.gov.uk/government/publications/future-of-an-ageing-population" target="_blank">we cannot slack off</a></strong></span> in acknowledging and responding to these challenges.</p> <p>The costs of looking after a rising number of older people raise serious concerns about the sustainability of current provisions of care, especially when there are competing claims on the limited resources of a country.</p> <p>It is into this context that the British charity Age UK has launched its <span style="text-decoration: underline;"><strong><a href="http://www.ageuk.org.uk/wellbeingresearch" target="_blank">Index of Well-being in Later Life</a></strong></span>, an authoritative reporting on what matters most for a good life in old age.</p> <p><strong>Index-linked</strong></p> <p>The index identifies how older people are doing in different aspects of their lives under five key areas – social, personal, health, financial and environmental. The knowledge it generates should take us a step closer to achieving greater well-being in later life, whoever we are and whatever our circumstances may be. The index is calculated using data from close to 15,000 individuals. The methods and interpretations have been checked in consultations with older people and experts.</p> <p>First, what do we mean by well-being? Well-being refers to the happiness and life satisfaction of an individual. It points to a stock of personal, familial, and community resources that help individuals cope well when things go wrong. Well-being is a state in which an individual is financially comfortable, healthy and engaged in meaningful activities.</p> <p>There is good news and bad news: let’s start with the latter. Age UK’s index identifies the cohort of older people with low levels of well-being. And it is a big group – almost 3m older people in the UK are deemed to have low well-being.</p> <p>From a practical perspective this group has a similar identity print: they are very likely to live on their own, do not have a strong friendship base and are largely disengaged from their local community. The vast majority have a long-standing illness or disability and are financially poor.</p> <p><strong>Counting your blessings</strong></p> <p>More positively the report provides evidence of what does work to enhance well-being. The index provides a dashboard of about 40 indicators of well-being in later life. You can see how the factors are weighted <a href="https://cdn.theconversation.com/files/155874/area14mp/image-20170207-30937-uyoka3.jpg" target="_blank"><strong><span style="text-decoration: underline;">in this chart</span></strong></a>. If you are approaching old age or have relatives for whom this is relevant, you might like to consider where you stand right now.</p> <p>Among the key factors in your happiness in later years is an active social life. This might include going to a cinema, museum, historical site, taking part in arts activities, events or play, being member of a social or sports club, or being active in a community or voluntary group. What they all share is a social element which prevents isolation and loneliness – feelings very destructive for a state of well-being for all, but particularly for older people.</p> <p>Who we live with, whether we connect with younger generations, and whether or not we have good cognitive skills are also strong determinants. It is interesting that factors such as good health or money are important, but not to the same extent as being socially engaged.</p> <p>What about if you end up caring for a partner? Well, a higher intensity of obligations for family members does have a negative effect, and lower intensity of help and caring has a positive effect. It’s not totally black and white: caring obligations in general can offer a sense of purpose. But it is damaging for other things such as maintaining a job when care duties become onerous.</p> <p>One other factor to pull out of the data is that physical activity is very important to well-being along with an open attitude to trying things out and a positive outlook towards an active and engaged life. Sound advice for any age, you might think.</p> <p><strong>Damaging cuts</strong></p> <p>The really critical point here is just how important the social circle becomes for well-being among older people. According to the Age UK’s WILL index, it counts for about a third of individual well-being. People can stomach poor health and financial poverty if they enjoy secure networks of family, friends and community.</p> <p>It is perhaps these individuals who hold the key to understanding how well-being can be maximised. Many of them are older than 70, emphasising how extreme old age is no barrier to experiencing happiness in later years.</p> <p>So how can we maximise that feeling of being part of the wider world? It is true that it is here where <span style="text-decoration: underline;"><strong><a href="https://www.jrf.org.uk/sites/default/files/jrf/migrated/files/Summary-Final.pdf" target="_blank">cuts in central and local government funding</a></strong></span> for older people act as a crucial obstacle. It affects provision of community and public services, and a particular consequence is the limiting of communal spaces for older people to socialise, participate and access essential healthcare and social care.</p> <p>The clear message for government is just how crucial it is to sustain decent public services: without a local bus, for example, older people without alternative arrangements are forced to stay at home and become cut off. Often, those who are struggling most have lived in deprived areas with all that brings. And now a drastic lack of social care and hard-pressed health services diminishes their lives still further and undermines their resilience to illness and disability. An ageing population need not be an unhappy one. They deserve better and we must do more to help them.</p> <p><em>Written by Asghar Zaidi. First appeared on <a href="http://theconversation.com/" target="_blank"><strong><span style="text-decoration: underline;">The Conversation</span></strong></a>. </em></p>

Caring

Placeholder Content Image

7 famous people who found success later in life

<p>Here are the late-bloomers who made great accomplishments in the later years in life. Age is no barrier to success; be inspired by these seven stories of great success achieved well beyond 60 years of age. </p> <p><strong>1. Judi Dench</strong></p> <p>Although Dame Judi Dench has been a stand-out in her work for theatre and TV during her entire working career, she only became a household name in her 60s. Judi has received seven Oscar nominations, all of them when she was over 60. She won Best Actress in Supporting Role in 1999 for <em>Shakespeare in Love</em>. No other actor or actress has collected more nominations when older than 60.</p> <p><strong>2. Grandma Moses</strong></p> <p>Anna Mary Robertson Moses, better known as Grandma Moses, didn’t start paining until the age of 76. She decided to give painting a go when she could no longer hold an embroidery needle due to her arthritis. Her works were spotted by an art collector who bought all her paintings and displayed them at the Museum of Modern Art in New York City. By the time of her death, her paintings hung in museums all over the world.</p> <p><strong>3. James Parkinson</strong></p> <p>At the age of 62 James Parkinson identified Parkinson’s disease. His 1817 essayon <em>Shaking Palsy</em> lead to our conception of Parkinson’s today. Although others had previously written about shaking palsy, Parkinson’s descriptions were so in-depth that he inspired other pathologists to study the disease. </p> <p><strong>4. Frank McCourt</strong></p> <p>Frank McCourt only took up writing at the age of 65. His book <em>Angela’s Ashes</em> won both the Pulitzer Prize and National Book Critics Circle Award. It was also made into a movie and there are even museums named after him now.</p> <p><strong>5. Colonel Sanders</strong></p> <p>The Colonel did not start developing Kentucky Fried Chicken until he was in his 60s. Once his brand was developed and growing, he sold it in his 70s and lived comfortably for the rest of his years.</p> <p><strong>6. Karl Lagerfeld</strong></p> <p>Although Lagerfeld pursued fashion from the age of 14, it’s only later in life he made a transformation to reign as head designer at Chanel at the age of 82. At the age of 68 he lost roughly 41kg as he wanted to wear the high fashion clothes he loved.</p> <p><strong>7. Kathryn Joosten</strong></p> <p>Kathryn was a nurse and stay-at-home mum but after her marriage failed she decided to pursue her dream of being an actress. Close to the age of 60, she cracked into the industry and found success. Since then she has appeared in TV shows such as Family Matters, My Name is Earl and Desperate Housewives. She has also won two Emmy Awards. </p>

Retirement Life

Placeholder Content Image

The most effective way to achieve happiness

<p><em><strong>Carl Davidson, the Head of Insight at Research First, looks at what the social sciences can tell us about the pursuit of happiness.</strong></em></p> <p>One of the strange things about the social sciences is that they have only recently turned their attention to the causes of human happiness. Psychology and sociology have a long history of dealing with illness and deviance but they have only seriously researched happiness for the last twenty years</p> <p>Of course, given that research is a venerable business, few social scientists use a term as slippery as "happiness". Instead, the much more scholarly term "subjective well-being" is preferred.</p> <p>But semantics aside, the good news is that this topic has now become a very popular one for serious study. Which means there is a growing body of evidence about what really works for the pursuit of happiness.</p> <p>An important insight from this research is that this pursuit can be a productive one. That is, rather than believing that your personality is fixed (and that your level of happiness is written into your genes), psychologists are clear that the brain has much more "plasticity" than originally thought.  This "plasticity" describes the brain's ability to reorganise itself by forming new neural connections across your life. And this reorganisation within the brain means you can teach yourself to be more optimistic and joyful. It turns out you really can teach an old dog new treats.</p> <p>The research is also clear about the best ways to approach this teaching, and it is just as clear about what you shouldn't do. While it may seem like a dispatch from the Ministry of the Bleeding Obvious, what this research shows is that most self-help books aren't worth the paper they're fabricated on. For instance, there is no evidence that writing down your goals makes it any likelier that you will achieve them; and that both visualisation (where you imagine yourself achieving the goal you want) and affirmation (where you mentally rehearse that success by talking about it in the present tense) are more likely to diminish your performance than improve it.</p> <p>That goal-setting, visualisation, and affirmation are so commonly promoted as ways to self-improvement (despite science showing their ineffectiveness) illustrates an important point. As Anthony Grayling put it, "hope is a cheaply purchased and endlessly renewable commodity". In this fertile ground it is perhaps no surprise that an industry full of what The New Atlantis once called "blather, hokum, and trumpery" flourishes. And what an industry: in the USA self-help is a $10bn a year business, and self-help books are so popular that they have their own best-seller list in the New York Times. Against this background, one can only hope that the guidance from the social sciences find a willing audience.</p> <p>The key to this guidance is that if you want to change something in your life, you need to rely on more than your own force of will to succeed. In contrast to the mainstream emphasis on inspiration and motivation to act, the social sciences point to the need to structure our environments in order shape the behaviour we want. This idea – that it's easier to act our way into a new way of thinking than it is to think our way into a new way of acting – can't be said often enough.</p> <p>This makes sense when you recognise that "inspiration" and "motivation" are really about looking for ways to make you feel you want to change. As the painter Chuck Close said "inspiration is for amateurs… just show up and get to work. You sign onto a process and see where it takes you".</p> <p>A simple example is using a food diary to record everything you eat if you're trying to cut down on carbs or sugar. Another is putting your running diary on the fridge and ticking off each day you've run. Both are simple tools that will help you learn the habit of persistence through externalisation. Use the tools long enough and the neuroplasticity in your brain will take care of the rest.</p> <p>At the same time, social scientists note that it's important to prepare yourself for those days when you don't go running (or can't suppress your sugar craving). This is because those failures will affect you disproportionately more than all the days you succeed. For this we can thank what psychologists call the "negativity bias". This describes how our brains pay much more attention to bad news than good, and to failure than success. One way to arrest this bias is to label your fears and thoughts as they occur. Seeing them as part of a pattern will enable you to experience these negative thoughts without necessarily attending to them. After all, as Churchill almost said, the real key to success is the ability to go from "failure to failure without losing enthusiasm."</p> <p><em>Written by Carl Davidson. First appeared on <a href="http://Stuff.co.nz" target="_blank"><strong><span style="text-decoration: underline;">Stuff.co.nz</span><span style="text-decoration: underline;">.</span></strong></a></em><a href="http://www.stuff.co.nz/"><br /></a></p> <p><strong>Related links:</strong></p> <p><a href="/health/mind/2016/01/holistic-ways-to-promote-good-vibes/"><em><strong><span style="text-decoration: underline;">10 ways to bring good vibes in your life</span></strong></em></a></p> <p><a href="/health/mind/2016/01/quotes-about-self-improvement/"><strong><em><span style="text-decoration: underline;">Inspiring quotes from the world’s most successful people</span></em></strong></a></p> <p><a href="/health/mind/2015/12/questions-to-work-out-what-makes-you-happy/"><em><strong><span style="text-decoration: underline;">10 questions to work out what really make you happy</span></strong></em></a></p>

Mind

Our Partners