Good Ideas for Better Health

Many of us want to take better care of ourselves, but it is not always easy. We might not think we have enough time, money, or energy to do things that will help us be healthier. However, improving our health can actually be much simpler than we think.

The following areas are important parts of living a healthy life:

• Getting adequate sleep
• Consuming a nutritious diet and staying
• Exercising regularly
• Taking breaks when you feel stressed out
• Maintaining a support system
• Limiting alcohol intake and avoiding drugs

It is impossible to change everything all at once. Instead, identify areas that are already your strengths, then focus on the little ways you can improve the other areas. Here are some ideas if you need help:

Getting Adequate Sleep

• Make getting at least 8 hours of sleep each night a priority.
• Establish and consistently follow a routine to help you wind down and prepare to fall asleep at night.
• Go to sleep at the same time each night.
• Wake up at the same time each morning.
• Use dark-out shades or ear plugs to makeyour bedroom more conducive to sleeping.
• Do not exercise or participate in stressful

activities right before bedtime.
• Avoid caffeine, alcohol, and other sleep-

interfering chemicals 4-6 hours before bed. (APA, 2014; Harvard, 2007; Smith, 2017)

Consuming a Nutritious Diet and Staying Hydrated

• If you feel the need to distract yourself from your stress, eat a healthy snack or engage in another activity, such as exercise, instead of turning to unhealthy foods and portion sizes.

• Do not eat while doing other activities. Multitasking will likely lead you to eat more than you normally would.

• Eat a variety of foods containing B vitamins, magnesium, Omega 3’s, and vitamin C because these nutrients are especially helpful at handling stress.

• Drink approximately 1⁄2-1 ounce of water for every pound of your body weight each day.

• Drink whenever you are thirsty because thirst is a sign that you are already dehydrated.

• Carry a water bottle with you, especially in high-stress situations.

• Keep a glass of water on your night stand and/or desk.

• Replace one serving of coffee, soda, juice, etc., with water each day.

• Spread out your water consumption throughout the day instead of trying to drink it all at once.

(APA, 2014; Bruce & Shatté, 2015; Shaw, 2009)

Exercising Regularly

• You are more likely to do something you enjoy so find a type of exercise that you enjoy and that fits your lifestyle (i.e., taking a walk, playing sports, doing yoga).
• Try to get out in nature and explore the outdoors.
• Find a friend or group to exercise with so you can cheer each other on.
• Schedule your workouts and treat them like appointments.
• Set exercise goals to help you progress, and give yourself a pat on the back for achieving them.
• Start slow and listen to your body. Overdoing it will decrease your motivation to stay active.
• Aim to work out for 30 minutes several days a week. If you do not have that much time, even 10 minutes is better than no exercise.
• Break your workout into shorter periods several times a day if needed.
• Calculate your maximum heart rate (220 minus your age) and aim to be in the 60- 65% range of this number. This range is called your target heart rate.
• Even if you break your routine, start again the next day. Do not give up on your plan.(Lyubomirsky, 2007; Smith, 2017; Zamora, 2008)

Taking Breaks When Needed

• In order not to reach burnout, it is important to find an outlet that allows you to relax and enjoy what you are doing.
• Take time to participate in a favorite hobby (e.g., listen to music, read a book for fun, do yoga).
• Laugh.
• Check your email less often.
• Do not take work home with you.
• Breathe in slowly and then, while exhaling,say “relax.” Repeat 10 times.
• Stay present by focusing on your thoughts,feelings, and movements.
• Plan your schedule so you do not have torush.
• Take annual vacations.(Dartmouth College, 2016; Mayo Clinic, 2016; Smith, 2017)

Maintaining a Support System

Strengthen your relationship with friends that you trust and would be comfortable confiding in. Be this kind of friend for others.

Find new friends by volunteering, taking a class, joining a church or gym, or attending a situation-related support group (e.g., military, mental illness).

Be cautious of social settings that drain your emotional energy and cause more stress. Stay away from those who participate in unhealthy behaviors, such as smoking or being violent.

(Mayo Clinic, 2015; Smith, 2017)

Research Jennifer Viveros and Dr. David Schramm

References

American Psychological Association [APA]. (2014). Stress in America: Are teens adopting adults’ stress habits? Retrieved from http://www.apa.org/news/press/releases/stress/2 013/stress-report.pdf

Bruce, J. T. & Shatté, A. (2015). How food affects your stress levels—Both good and bad. Retrieved from https://www.success.com/article/how-food- affects-your-stress-levels-both-good-and-bad

Dartmouth College Student Wellness Center. (2016). Relaxation, stress, and sleep. Retrieved from http://www.dartmouth.edu/~healthed/relax/

Harvard Medical School Division of Sleep Medicine. (2007). Twelve simple tips to improve your sleep. Retrieved from http://healthysleep.med.harvard.edu/healthy/get ting/overcoming/tips

Lyubomirsky, S. (2007). How of happiness. New York: The Penguin Press.

Mayo Clinic. (2016). Stress management: Job stress. Retrieved from http://www.mayoclinic.org/healthy- lifestyle/stress-management/in-depth/coping- with-stress/art-20048369?p=1

Mayo Clinic. (2015). Stress management: Social

support. Retrieved from http://www.mayoclinic.org/healthy- lifestyle/stress-management/in-depth/social- support/art-20044445?p=1

National Council on Alcoholism and Drug Dependence [NCADD]. (2015). Ten tips for prevention for youth. Retrieved from https://www.ncadd.org/about- addiction/underage-issues/ten-tips-for- prevention-for-youth

National Institute on Alcohol Abuse and Alcoholism [NIAAA]. (N.d.) Tips to try. Retrieved from https://www.rethinkingdrinking.niaaa.nih.gov/ Thinking-about-a-change/Strategies-for- cutting-down/Tips-To-Try.aspx

Shaw, G. (2009). Water and stress-reduction: Sipping stress away. Retrieved from https://www.webmd.com/diet/features/water- stress-reduction

Smith, B. (2017). 20 science-backed ways to reduce stress. Retrieved from http://www.mensfitness.com/life/entertainment/ 20-science-backed-ways-reduce-stress

Zamora, D. (2008). Fitness 101: The absolute beginner’s guide to exercise. Retrieved from http://www.webmd.com/fitness- exercise/features/fitness-beginners- The Penguin Press.

Advertisement

Are You “Hooked”? Working through Thoughts, Emotions, and Stories that Hold You Back

What are “Hooks”?

Sometimes the stories we believe about ourselves or the world, or the thoughts emotions we experience, begin to dominate our actions, clouding our perspective and keeping us from moving toward what we value.  These are what psychologist Susan David calls hooks.  

Hooks…

• Begin when we accept our thoughts as facts.
• May trigger avoidance, rumination, or internal conflict with thoughts/emotions.  
• May be tainted by criticism, judgment, comparison, or anxiety.   
• Are similar to what are known as cognitive distortions. 

Four Common Hooks

1. Thought-blaming:  Believing our actions/inactions are the direct result of our thoughts rather than recognizing that we have the power to control our choices.  For example, you may have the thought, “No one is interested in me”, accept it as fact, and blame that thought for your choice to avoid talking to anyone at a party.
2. Monkey-mindedness:  Includes imagining the worst-case scenarios for interactions or events (e.g., thinking up all the ways a work presentation can go wrong), as well as “making too much of a minor problem”.  When you’re in “monkey mind”, the pain of the past and the fear of the future distract you from living effectively in the present.  Judgmental language (words like “must” and “should”) may dominate your thoughts.
3. Old, Outgrown Ideas:  Mindsets or belief systems that were helpful in the past (e.g., protecting us) but that hinder us in our present circumstances.  Updating and adapting our ideas allows us to be more successful with our current goals, values, and challenges. 
4. Wrongheaded Righteousness:  The need to be right and demonstrate our “rightness”, blinding us to the big picture and unnecessarily aggravating contention/misunderstandings.

Unhooking

Two common but ineffective ways of dealing with hooks or other uncomfortable emotions are what David calls bottling(trying to ignore difficult emotions and to force positivity) and brooding(fixating on an emotion, often with the good intention of “thinking it through”).  Both practices end up amplifying difficult emotions and impair our ability to problem-solve, make decisions, and engage with the world around us.

A more effective way of “unhooking” is approaching your thoughts, emotions, and stories – as uncomfortable as they may be – with compassion and curiosity, seeking to accurately label what you are experiencing, validating that experience without letting it control you, and then finding small ways to act in accordance with your values.  For example, if your spouse is inconsiderate, it may trigger unpleasant thoughts and emotions for you.  You can notice, “I am feeling hurt and irritated” and recognize that you value kindness and respect in relationships.  You can then choose to stay true to those values in your reaction, perhaps by letting the offense go or by asking your spouse if they are okay.

Working through and letting go of the hooks that come up most often for us isn’t easy – after all, some of them have been part of how we look at the world for a long time, perhaps since childhood.  But as we practice the process of acknowledging and working through difficult thoughts, emotions, and stories, we may gradually understand that they need not control us.  We can validate and learn from these experiences and step by step use them to find and move toward what really matters to us. 

References

David, S.  (2016). Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life.  New York, NY: Penguin Random House LLC.

The Supreme Emotion

A few weeks ago we talked about the science of love and how to have more of it. We love often referred to as the “supreme emotion”. It is something that is as necessary for our well-being as anything else.

One more very encouraging fact about the “supreme emotion” is this: it is possible to increase your ability to love.  This can be done in a number of ways, and what works best for you may be different from what works for others.  Here are a few ideas to get started:

• Practice a loving-kindness meditation several times a week.*
• Every evening for at least a week, reflect on the three longest social interactions you had that day.  In a notebook or journal, reflect on how “in tune” and how close you felt to other people during these interactions.**
• When others share good news with you, make eye contact; show positive emotion (e.g., smile); make enthusiastic, supportive comments, including about possible positive implications; and ask constructive questions about the event.  Be sincere and keep it simple, bearing in mind it may take some practice.*

In some ways, love is a small, fleeting thing, and in our fast-paced, competitive society, it may seem easier to plug in to distractions rather than to foster genuine connection. However, we may have more opportunities to experience this essential emotion in our daily lives than we think and making the most of these can bring a range of remarkable benefits for us and others over time.  Finding ways, big and small, to nourish love, these micro-moments of connection, with the people around you may stretch you and will take practice, but they will be worth every effort.

*See https://ggia.berkeley.edu/for these and other exercises to promote connection and compassion

**See tools available at http://positivityresonance.com/

References

Fredrickson, B. (2013)  Love 2.0: Creating Happiness and Health in Moments of Connection.  New York, NY: The Penguin Group.

Research by: Kayla Clawson Alva

“Keep Your Eyes on Your Own Work”: Escaping the Bondage of Comparison

You may be familiar with the quote, “Comparison is the thief of joy.”  Research shows that this is more than a clever phrase: Comparing ourselves to others – whether looking “up” to people we see as better than us or “down” on those who seem worse – is associated with lower personal well-being (e.g., higher self-blame and lower mental health) and it makes it difficult for us to love. The distinctions and judgments we make of the people around us can trigger feelings such as fear, pity, irritation, envy, or self-pity, all of which put emotional distance between us. 

The trouble is, for many of us, such comparisons are almost instinctual – so what can we do?  Letting go of comparison takes intention and time, but these tips might help you get going in the right direction:

1. Cultivate Compassion:Unlike pity, which includes an element of looking down on others, compassion puts us on equal ground with those around us.  In fact, the word comes from Latin words that mean “to suffer with.”  Rather than turning away from suffering, compassion turns towardit, tapping into our own experience to recognize the similarities between us, empathize, and offer genuine kindness.  It requires being willing to lean into discomfort and be vulnerable.  Practices such as compassion meditations* and celebrating others’ good fortune can be great steps toward developing compassion.   
2. Practice Creativity:Before you protest that you’re not a “creative person,” consider that creativity has been described as “the power to connect the seemingly unconnected” and “the expression of our originality.”  Thus, creativity can look like anything from testing mathematical formulas to sculpting to planning events.  Try going beyond your comfort zone to take a class or to do something that scares you but that you’ve always been interested in.  It’s okay to be inspired by what others are doing, but “own and celebrate” the unique contribution youhave to offer and give yourself permission to enjoy the process of being creative.

Comparison is, paradoxically, about both conformity and competition, a combination that gets in the way of gratitude, authenticity, joy, and forging healthy connections with people around us.  It is something that often comes naturally to us, but with awareness and practice, cultivating compassion and creativity can help us recognize not only our own inherent worth but also that of those around us.  This, in turn, can provide conditions for nurturing what we may be actually seeking when we compare: self-acceptance, belonging, and love.

*See exercises found at https://ggia.berkeley.edu/#filters=compassionand http://positivityresonance.com/meditations.html

References

Brown, B. (2010).  The Gifts of Imperfection: Let Go of Who You Think You’re Supposed to Be and Embrace Who You Are.  Center City, MN: Hazelden Publishing.  

David, S. (2016).  Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life.  New York, NY: Penguin Random House LLC.

Fredrickson, B. (2013) Love 2.0: Creating Happiness and Health in Moments of Connection.  New York, NY: The Penguin Group.

Research by: Kayla Clawson Alva

Before Saying ‘I do’

Being in love is exciting and wonderful, and for some people it’s easy to get caught up in the whirlwind of romance and spending more time planning a wedding instead of planning for a marriage. Before deciding to tie the knot, consider these tips to creating a more happily ever after.

1. Am I ready? The happiest relationships are built on a foundation of two happy and healthy people that are ready to take on the challenges of a new life together. Individuals that are ready to be in a long-term relationship have dealt with their own personal challenges and issues and are not looking for someone to make them happy or to “fix” them in some way (or vice versa!). 
2. It takes time. In order to really get to know someone, it takes talking (mutual self-disclosure) + being together (in a variety of situations) + time (at least 90 days) (Van Epp, 2007). Because we are usually on our best behavior when we first meet and it takes time for patterns of behavior to emerge, this is a process that can’t be rushed, even if you spend a lot of time together!  
3. Be extra cautious in long-distance relationships. While online dating is a common way to meet people, steer clear of commitment without spending lots of time in person in many different situations. It is easier to show only our best selves in long distance relationships. 
4. Play detective. Ask deep and meaningful questions that will help you to know if you are compatible with the person you are dating. For example, check out these 10 Questions to Ask Before Saying I Do (Click reference) To make sure we aren’t biased about how we are viewing the person we are dating, it may also be helpful to think about how others might view them, or even ask others about their opinions and listen for warning signs you may have missed. 
5. Becoming part of the family. Much of who we are we learned growing up in our family so we can learn a lot about what someone will be like as a partner and parent from observing, asking questions, and spending time with their family. If there are concerns about a partner’s family or traits that a partner has learned from their family, we may want to think twice before getting too serious with them. While change is possible, it takes time and effort; and it is much easier to change before getting in a serious relationship.
6. Personality compatibility. While we probably won’t have everything in common with our partner, happy relationships often have many of these traits in common: emotional temperament, sense of humor, intelligence, energy levels, similar recreation interests, and how affection is expressed. 
7. Values. Some of the biggest arguments in relationships relate to those things we value most because we have strong feelings and opinions about them. Having similarities in how religious/spiritual you are, having common financial views and goals, and having similar views about family life are all major factors in lasting relationship satisfaction.
8. Daily life compatibility. While it may not be romantic, the truth is that most of the time we spend with someone in a long-term relationship will be in the everyday routine of life. Consider:  who will earn and manage the money? How will household responsibilities be divided? How will free time be spent? The answers to these questions can be crucial to the happiness of relationships.  
9. Conflict resolution. Because we are all different, conflict is inevitable in even the happiest of relationships. When handled in a positive manner, overcoming conflict can strengthen relationships. Having a conflict plan in place can be helpful. Begin by setting the ground rules, such as choosing when and where to deal with conflict and remember to practice good listening and communication skills.  
10. Plan now to keep your relationship strong. Just like cars, relationships need regular preventative maintenance in order to run smoothly and prevent problems. Research suggests that relationship education (such as attending a class or reading a relationship book together, etc.) can help relationships to stay strong. What will you do as a couple to keep your relationship strong? 

For more information and class schedules on relationships, visit Healthy Relationships Utah

References:

Brower, N. & Washburn, C. (2015). Dating survival. Logan, UT: Utah State University. Van Epp, J. (2007). How to avoid falling in love with a jerk: The foolproof way to follow your heart without losing your mind. McGraw Hill: New York.

Research by Naomi Brower

Is Criticism Ever Really Constructive?

Have you ever been around those negative people that tend to be mean under the guise of just trying to “help” by giving “constructive criticism?” I’ve witnessed a few circumstances recently that have made my mouth drop. I’m sure most people have good intentions but perhaps they may not think before they speak. While I think there are times to share information that can be difficult in order to help them (negative feedback), I don’t think there’s anything helpful about criticism (usually intended to attack, blame or hurt others). So, before you decide to share negative feedback with someone consider the following:

• Examine your intent.Consider why you want to give this feedback. Unless your intent is to help the other person or improve the situation, it may be best to keep your thoughts to yourself. 
• Consider your relationship.Do you have an understanding/agreement with the other person that would allow you to share negative feedback without damaging the relationship? There are some relationships where giving feedback is implied such as a supervisor or parent, but that doesn’t necessarily give us free reign to tell everyone what is on our minds. If you aren’t sure, ask if it’s okay to share feedback. If the other person isn’t open to it, he/she will most likely not listen and it may make things worse. If they are open to feedback, asking is a sign of respect and they may be more likely to be open and ready to receive feedback.  
• Find the right time.If you decide it is appropriate and important enough to share feedback, select an appropriate time and place where you can be alone with the other person and give full attention to the conversation.  
• Share feedback assertively.Stay calm, make eye contact, maintain an open body posture, use statements that begin with “I,” and be direct and respectful.
• Check out misunderstandings.Before confronting someone, make sure to check that there has been no misunderstanding. This gives you the chance to back down gracefully if the mistake is your own, and it gives the other person the chance to apologize if the mistake is his or her own.
• Focus on one issue at a time.Be prepared to give details and examples. Focus on the behavior and not the person. 
• Use the “sandwich” technique. While everyone has weakness we also have strengths. In order to reduce defensiveness, “sandwich” the negative feedback between two positive messages when possible. 
• Provide ideas, alternatives or solutions.Just telling someone that what they do is annoying doesn’t help them to know how to improve the situation. If they knew what to do, perhaps they would be doing it. 
• Be prepared for feedback.When we share feedback with others, sometimes they may act defensively and other times they may have valid feedback for us. Keep calm, listen respectfully without interrupting, and show that you are trying to understand by rephrasing what they say to make sure that you received the message they were trying to convey. 

While giving or receiving negative feedback can be difficult, when used as an effort to help someone or improve a situation, it can be a very beneficial tool to strengthen relationships.  

For more information about how to effectively communicate with others see:
http://extension.usu.edu/files/publications/publication/FC_Relationships_2012-01pr.pdf

Naomi Brower

Engage with Your Life: How to Find and Use Your Strengths

What in your life makes you say, “this is the real me”?  What gives you energy, that you do when you are at your best and would do for its own sake? This is probably a strength for you. Research says that using it more can help you in a multitude of ways, including building confidence and resilience, producing positive emotions, and protecting against mental illness.  In a word, they can help you flourish.

Everyone has strengths. It’s just a matter of identifying and figuring out how to use them in daily life.  Using your strengths will set up a “virtuous cycle” of performing well, triggering positive emotions, and overcoming the natural negativity bias of your mind – which leads to more success, and the positive spiral upward continues.

Start discovering and activating your strengths with these tips:

1. Make a List:  Begin writing a list of positive personal qualities (e.g. humility) and performance strengths/talents (e.g. organization) you can see in yourself.  Include things you’re naturally good at (e.g. cooking or showing empathy) and ask friends and family what they see as strengths in you.  For a rewarding, research-based boost, complete the free VIA Character Strengths Questionnaire at www.viasurvey.org.
2. Reflect and Act: Every day for a week, consider one of your strengths and reflect on how it might help you at work, with a personal challenge, etc.  Write what your strength is and how you plan to use it that day.*  You might also imagine other ways to use your strengths that will help you be motivated and feel like your true, best self.  
3. Look Forward: Spend some time each day writing about what your ideal future life (relationships, career, health, etc.) would look like. Include as much detail as possible. * Identify a few helpful goals then choose one.  Write through your thoughts about how one of your strengths can help you reach that goal and plan a few small steps in that direction, applying the chosen strength.    

Becoming familiar with your strengths can give you tools to overcome challenges, enhance the positives in life, and help you feel authentic and energized.  You already have strengths; now is the time to use them to engage more fully with your life!

* Based on the “Use Your Strengths” and “Best Possible Self” practices found at https://ggia.berkeley.edu.

Reference

Akhtar, M. (2018).  Positive Psychology for Overcoming Depression. London, United Kingdom: Watkins Publishing.

Research by: Kayla Clawson Alva

6 Sweet Tips For a Happy Relationship

When it comes to relationships, it might seem like we should just know how to build a happy relationship, but sometimes it doesn’t hurt to have a reminder of some of the basic tried and true principles that can take all relationships to a happy place. Take the challenge to make each principle happen in your relationship today!

1. Communicate. Checking in with each other every day and sharing your joys and frustrations will help you strengthen and maintain your friendship. 

☑ Take ten minutes today and ask your partner an open-ended question today such as their current favorite hobby or television show is and why or what one of their favorite vacation memories has been. Any open ended question is great as long as you are taking time to reconnect and listen to your partner. 

2. Be positive. Even on tough days we can make the choice to be positive and to build up and praise others. 

☑ Take time today to share something you appreciate about your sweetheart. 

3. Take time to play. Having fun together helps us to remember why we chose to be together in the first place and builds our friendship that will help us be strong even in the tough times.

☑ Set a date to do something fun together. It doesn’t have to elaborate or even cost money. For example, you could play a board game or build a snowman together.  If you have kids but no babysitter, just choose an activity you can do together at home together after the kids are asleep. Consider attending a USU organized date night—a fun night out without any of the planning! (Check out the upcoming activities listed in this newsletter). 

☑ Bonus challenge: Make a list with your spouse of things that sound fun to do together so can you refer back to this list in the future.  

4. Build memories and rituals together. Traditions and rituals add meaning to our lives, create memories and help us appreciate the small moments together. 

☑ Take a moment to consider what traditions (celebrating special occasions, holidays, etc.) or daily rituals (ways to saying hello/goodbye, bed time routines, etc.) you have. Is it time to add or change something that can help you get closer as a couple? 

5. Discuss expectations and resolve conflicts when they are small. Everyone has disagreements but when we communicate with love and respect and discuss frustrations when they are small we can usually resolve conflicts much more easily than after they build. 

☑  When discussing a frustration with your spouse, use “I” statements. For example, fill in these blanks, “I think…(insert your concern),  I feel…(share the emotion you feel because of this), and I want…” (share what you would like to see happen).

6. Be affectionate. While we all have different ways we’d prefer to express and receive love, all relationships flourish in an atmosphere of love and affection. We can show that we care in many small ways such as leaving a note for a loved one, sending a text just to say hi, holding hands and kissing hello and goodbye. 

☑ Strengthen your relationship today by showing affection to your sweetheart in some way.

Take one small step today toward the marriage you would like to have this time next year!

Naomi Brower

Creating Staycation Memories

Though the kids will be back in school soon, there is still plenty of time to make summer memories. Family vacations are a great way to connect and make memories that can last a lifetime, but they can be pricey. Having fun as a family is possible at a fraction of the cost by taking staycations — vacation activities close to home that reduce the need for hotel stays and travel costs. Staycations = vacation fun for less money.

Because home is often considered base camp, it may be helpful to set some ground rules as a family to help your staycation feel like a true vacation. Consider the following:

Decide on a budget. Deciding ahead of time how much you can afford to spend can help you decide what activities will fit into your summer without creating financial stress or debt. 

Make a plan. Decide when your staycation is beginning and ending and what activities you will be doing. Aim to incorporate something that will be fun for everyone. No matter what you choose to do, just remember that staycations are about spending time together and making memories. 

Pretend you aren’t home.Although you may sleep or eat some meals at home, pretend you are not at home. For example, if you were on vacation you probably wouldn’t be doing house chores, going to a friend’s house, or checking work emails, so the same rules should apply to the designated time for your staycation.  

Unplug. While it can be fun to share pictures and memories with others, set boundaries about electronic use in order to focus on each other rather than the outside world. 

Keep it simple.While staycations may mean a full day of travel and activity or even staying overnight somewhere, it doesn’t have to. For families with young children, going to a museum or waterpark close to home and then coming home for naptime or nightly routines may make a much more enjoyable vacation than full day adventures. 

 

Staycation ideas are virtually endless and really depend on your location, interests, and budget, but consider these 11 ideas to get you started:

 

1. Get beachy at Bear Lake. Relax on the beach, play in the water, make sandcastles, or rent a kayak. While you are in the area, watch a play, go for a bike ride, check out the Minnetonka cave or get a famous raspberry shake. 
2. Go river rafting on the Colorado River, Green River or other river close to home. There are many guided tours available and lunch or admission to other attractions are often included. 
3. Enjoy free tours, museums and parks or activities organized by your local library. For a great listing of ideas see http://www.enjoyutah.org/2011/12/free-utah-events-activities-and-places.html
4. Turn Salt Lake City into a large scavenger hunt as you complete challenges and solve clues to discover overlooked gems in the city and learn about local history. See http://www.visitsaltlake.com/listings/Amazing-Scavenger-Hunt-Adventure–Salt-Lake-City/62850/for more information.
5. Play in Park City for the day. Take a tram to the top of a mountain to enjoy the view and then hike, zip line, or slide down. Check out the Utah Olympic Park freestyle shows and museum or go shopping at the outlets. 
6. Enjoy a tasty day on a Cache Valley food tour https://www.explorelogan.com/food-tour.html. While in Logan, check out some historical sites, go for a hike in Logan Canyon, or visit the Willow Park Zoo. 
7. Plan a year worth of fun with the “Connect Pass” which allows entrance to 13 select attractions including Discovery Gateway, Thanksgiving Point, Hogle Zoo, Clark Planetarium, The Leonardo, Natural History Museum of Utah, museums at Thanksgiving Point and more. See http://www.visitsaltlake.com/things-to-do/connect-pass/for more information.
8. Visit Heber Valley to snorkel, swim, or soak in the geothermal spring. While you’re in the area, take a tour of the Heber Valley cheese factory. 
9. Check out reduced price days at local arcades/fun centers or movie theatres. Many have special pricing on attractions for the summer months. 
10. Enjoy local free offerings such as movies, art, science, or music in the park, farmer’s markets, or free days at local attractions. Check out these links for additional information in the Ogden area:http://ogdenamphitheater.com/#, https://scienceintheparks.org/, http://www.webercountyutah.gov/County_Commission/ramp/2018/RAMP%20tax%20summer%202018.pdf
11. Enjoy the great outdoors. Utah is full of state and national parks, not to mention all of the beautiful canyons, lakes and mountain areas. Go for a hike, a bike ride, have a picnic, and explore what people come from all over the world to see! Check out the free entrance days at the national parks https://www.nps.gov/planyourvisit/fee-free-parks.htm  

 

Staycations are a wonderful tool to connect with each other and strengthen family relationships while playing and creating treasured memories. Wishing you a wonderful summer of family fun and adventures. 

-Naomi Brower

Tips to Manage Technology with Youth

Kids are spending more time with screen media than ever before, and at younger ages. In addition, summer often provides more access and time for electronic use. While technology can provide educational opportunities, help us connect with others, and promote creativity (think digital art), it is also important to help youth to set boundaries on their technology use. Consider the following tips for managing technology with kids.  

Limit screen use.The American Academy of Pediatrics (AAP) and World Health Organization (WHO) have provided guidelines to help families curb kid’s screen use to ensure plenty of time for active, rather than sedentary activities and interacting with others. While these guidelines suggest that children under one should not have any screen time and those under five should not spend more than one hour watching screens each day, there really isn’t a magic number for screen use in general that fits every family. What appears to be more important is that it is high quality, age appropriate media, and parental engagement in what is being viewed.  

Some screen time is better than others.While not all media needs to be “educational,” you can maximize your child’s screen time by helping them to find media that helps them think critically, develop their creativity through creating new content (i.e. songs, art, etc.) or helps them connect with the larger world in related offline activities. 

Screen time shouldn’t always be alone time.Watching and playing together can help to increase social interactions, learning, and bonding. 

Create tech-free zones.Keep family mealtimes and other social and family gatherings screen-free in order to build social bonds and engage in two-way conversation. Because electronics can be a potential distraction after bedtime, consider having an inaccessible place to charge electronics at night, or download apps that disable the device at bedtime to remove temptation from using screens at night.

Warn children about the importance of privacy and dangers of predators.Teens need to know that once content is electronically shared they will not be able to remove or delete it completely. Teach youth about privacy settings and be sure to monitor their activity to keep them safe. 

Be a good role model.Children are great mimics, so be sure to limit your own media use. 

Media and digital devices are an integrated part of our society today. They can be a wonderful resource in a variety of ways, but they can never replace the benefits of face-to-face interactions and learning. By utilizing these tips, you can help youth reap the benefit of these wonderful resources while keeping the benefits of personal interactions and learning at the forefront of youth experiences.  

References

https://www.commonsensemedia.org/

https://www.aap.org/en-us/about-the-aap/aap-press-room/news-features-and-safety-tips/Pages/Children-and-Media-Tips.aspx