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9 quick science-approved things you can do to make your mornings better.

Mornings are tough...

Whether you're one of those mythical "morning people" who actually set their alarm as early as possible just to, I don't know, listen to birds or whatever, or if you're one of my fellow not-morning people whose a.m. routines involve marathon-smashing the snooze button before finally dragging yourself out of bed to sloppily make a pot of coffee and stare at the mirror, wondering if today is the day you finally give up on being an adult and run off for life as a house cat—


—well, they're tough.

Did you know there are a few science-approved things you can do to make your mornings less of a drag?

These nine simple tips only take a few minutes to complete and could mean never spending another morning falling asleep in the shower:

1. Take a few minutes to actually make your bed.

If you're not already a bed-maker, it probably seems like a huge waste of time. Why straighten sheets and fluff pillows that you're just going to mess up again anyway?

Honestly, the pattern on that pillow is stressing me out more than anything. Photo via iStock.

It turns out, making your bed correlates with being happier and even more successful. According to a survey of 68,000 people, 71% of bed-makers consider themselves happy, while 62% of non-bed-makers said they were unhappy.

Now, it's impossible to know if bed-making really makes people happy or if happy people just tend to make their beds more. However, we do know that clutter tends to beget stress. If your bed looks less cluttered, it's possible that it could lower your stress levels.

Not to mention, making your bed probably only takes about three minutes and gives you an easy morning win to check off your to-do list. Which means you're starting your day more relaxed, you've already done something productive, and you're ready to go out into the world and continue being productive.

2. Tidy up. Even a little bit.

Along the same lines as bed-making, if there are a million dishes in your sink from the day(s) before, that clutter is probably creating subtle stressors in your brain.

Also, unclog your sink. Seriously. Photo via iStock.

If you can find a minute in the morning, do some of the dishes. Or clean up some living room clutter. Maybe sweep out a single room or take out the trash. Reducing clutter and completing a task (no matter how small) will give you a nice sense of satisfaction to kick-start your day.

3. Drink a glass of lemon water.

Don't worry, you don't need to replace your vanilla soy latte or go on a questionably effective cleanse to make this work for you in the morning. Before you leave the house in a beeline for the closest Starbucks, drink a 16-ounce glass of water with a little bit of lemon juice in it.

Plus you'll get SO MANY Instagram likes. Photo via iStock.

I know it sounds kind of hokey, but lemon water is pretty amazing and a perfectly simple way to brighten your morning routine. According to The Huffington Post, the benefits of lemon water include but are not limited to: hydration, a nice dose of vitamin C, freshening your breath (by killing bacteria), clearing your skin, and helping with aches and pains by reducing uric acid in the joints.

Lemon water won't compliment your shirt or walk the dog for you, though, so while it can be a nice addition to your morning, it's not going to solve all your problems.

4. Raise the blinds and let the sunlight in.

Yes, I know. Its early in the morning and the world probably isn't ready to see you yet. But raising the blinds lets in some natural light, and there are a lot of benefits to that.

"There is increasing evidence that exposure to light, during the day — particularly in the morning — is beneficial to your health via its effects on mood, alertness and metabolism," Dr. Phyllis Zee, a neurology professor at Northwestern University, told WebMD.

Not recommended: sleeping with lipstick on. Photo via iStock.

Natural light also helps your brain sync up to the Earth's natural rotation, which can have major health benefits. According to one study, people with more exposure to natural light slept longer and better at night. They also got more exercise and reported a better quality of life.

So at the risk of shrieking in horror at the sunlight and your neighbors shrieking in horror at your bedhead, open up the blinds and let the light in. The benefits outweigh the risks.

Even if you don't have any windows to open, you can get an alarm clock that lights up with the sunrise.

5. Eat something high in fiber and grains.

While it can be tempting to start every day with a bacon, egg, and cheese sandwich, starting your day with a heavy, greasy breakfast can slow you down a lot.

Just try not to spill your berries all over the F***ING DECK, DAVID.

Having a lighter breakfast instead can have a ripple effect that boosts your entire day. Try a bowl of berries or something else high in fiber and grains. If you give your body some heavy-duty nutrients in the morning, you'll feel more awake and your body will totally thank you later.

6. Meditate.

Meditation has been shown to reduce stress, increase creativity, and even reduce blood pressure. Also like a million other things.

Meditate and have a ball! (I know. I'm sorry.) Photo via iStock.

Meditation is easy: Just breathe, focus on the sound of your breath, and sit still quietly. You don't have to do it all day, either. Meditating for three to five minutes in the morning is a perfect way to start your day with a stress-free, take-on-the-world attitude. There are even great apps you can use that help you meditate quickly on the go — what better way to spend a long commute than with a little mental R&R? Just don't do it if you're driving, obviously.

7. Text something nice to someone.

I know, it sounds silly, but seriously. Try it.

Sending someone positive thoughts or words of encouragement is a quick and easy way to make yourself feel happy. Being kind is a great way to live a happier life, and mornings are when we could all use a little pick-me-up.

"Hey Brian! Hope you're doing well. Thanks for buying me this giant sweater." Photo via iStock.

It's mutually beneficial. Not only will it make your morning brighter and make you happier, but you'll probably be helping someone else get their morning off to a great start too.

(Also this is way better than drunk texting. Much less regret and significantly fewer awkward connections with your ex).

8. Set aside a few minutes to read.

The benefits of reading are innumerable and well-known, ranging from improving your vocabulary to promoting creativity and memory. Starting your day with a little bit of reading gets you those benefits first thing in the morning.

Reading stimulates your brain, which wakes you up. Not to mention it also helps take your mind off of the stressors of the upcoming day so you can go into it feeling relaxed and prepared.

This guy looks all business. But he's actually reading Garfield. Photo via iStock.

Whether you're reading a chapter of your favorite book, the newspaper, or even an entry from your favorite blog, reading in the morning is good for you. Reading at any time is good. Reading is good. End of statement.

9. Stretch it out.

Don't stretch out your morning, you'll be late to work — but stretching your body before you head to the office is a great, easy way to get ready to face the day.

Stretching promotes flexibility, blood flow, and posture, and it can help you recover from injuries. It also has many mental benefits, including stress reduction and calming the mind.

This can be a few quick stretches before running out the door or a full-on yoga session with Becky.

She's probably a Becky, right? Photo via iStock.

Either way, stretching in the morning is a great way to be physically and mentally prepared for the uphill battle that is the rest of your day.

A better morning is completely up to you.

Some of you may choose to keep rolling out of bed with 10 minutes to spare before you run out the door, but taking even a few moments to try some of the things on this list can have a huge impact on the rest of your day.

Mornings set the precedent for the entire day, and (as time is linear) entire days are what make up your entire life. So even if you can only fit one of these good habits into your morning routine, I encourage you to try it out. It could make your whole day, and maybe even your whole world, just a little bit brighter.

Identity

Celebrate International Women's Day with these stunning photos of female leaders changing the world

The portraits, taken by acclaimed photographer Nigel Barker, are part of CARE's "She Leads the World" campaign.

Images provided by CARE

Kadiatu (left), Zainab (right)

True

Women are breaking down barriers every day. They are transforming the world into a more equitable place with every scientific discovery, athletic feat, social justice reform, artistic endeavor, leadership role, and community outreach project.

And while these breakthroughs are happening all the time, International Women’s Day (Mar 8) is when we can all take time to acknowledge the collective progress, and celebrate how “She Leads the World.

This year, CARE, a leading global humanitarian organization dedicated to empowering women and girls, is celebrating International Women’s Day through the power of portraiture. CARE partnered with high-profile photographer Nigel Barker, best known for his work on “America’s Next Top Model,” to capture breathtaking images of seven remarkable women who have prevailed over countless obstacles to become leaders within their communities.

“Mabinty, Isatu, Adama, and Kadiatu represent so many women around the world overcoming incredible obstacles to lead their communities,” said Michelle Nunn, President and CEO of CARE USA.

Barker’s bold portraits, as part of CARE’s “She Leads The World” campaign, not only elevate each woman’s story, but also shine a spotlight on how CARE programs helped them get to where they are today.

About the women:

Mabinty

international womens day, care.org

Mabinty is a businesswoman and a member of a CARE savings circle along with a group of other women. She buys and sells groundnuts, rice, and fuel. She and her husband have created such a successful enterprise that Mabinty volunteers her time as a teacher in the local school. She was the first woman to teach there, prompting a second woman to do so. Her fellow teachers and students look up to Mabinty as the leader and educator she is.

Kadiatu

international womens day, care.org

Kadiatu supports herself through a small business selling food. She also volunteers at a health clinic in the neighboring village where she is a nursing student. She tests for malaria, works with infants, and joins her fellow staff in dancing and singing with the women who visit the clinic. She aspires to become a full-time nurse so she can treat and cure people. Today, she leads by example and with ambition.

Isatu

international womens day, care.org

When Isatu was three months pregnant, her husband left her, seeking his fortune in the gold mines. Now Isatu makes her own way, buying and selling food to support her four children. It is a struggle, but Isatu is determined to be a part of her community and a provider for her kids. A single mother of four is nothing if not a leader.

Zainab

international womens day, care.org

Zainab is the Nurse in Charge at the Maternal Child Health Outpost in her community. She is the only nurse in the surrounding area, and so she is responsible for the pre-natal health of the community’s mothers-to-be and for the safe delivery of their babies. In a country with one of the world’s worst maternal death rates, Zainab has not lost a single mother. The community rallies around Zainab and the work she does. She describes the women who visit the clinic as sisters. That feeling is clearly mutual.

Adama

international womens day, care.org

Adama is something few women are - a kehkeh driver. A kehkeh is a three-wheeled motorcycle taxi, known elsewhere as a tuktuk. Working in the Kissy neighborhood of Freetown, Adama is the primary breadwinner for her family, including her son. She keeps her riders safe in other ways, too, by selling condoms. With HIV threatening to increase its spread, this is a vital service to the community.

Ya Yaebo

international womens day, care.org

“Ya” is a term of respect for older, accomplished women. Ya Yaebo has earned that title as head of her local farmers group. But there is much more than that. She started as a Village Savings and Loan Association member and began putting money into her business. There is the groundnut farm, her team buys and sells rice, and own their own oil processing machine. They even supply seeds to the Ministry of Agriculture. She has used her success to the benefit of people in need in her community and is a vocal advocate for educating girls, not having gone beyond grade seven herself.

On Monday, March 4, CARE will host an exhibition of photography in New York City featuring these portraits, kicking off the multi-day “She Leads the World Campaign.

Learn more, view the portraits, and join CARE’s International Women's Day "She Leads the World" celebration at CARE.org/sheleads.


Health

Over or under? Surprisingly, there actually is a 'correct' way to hang a toilet paper roll.

Let's settle this silly-but-surprisingly-heated debate once and for all.

Elya/Wikimedia Commons

Should you hang the toilet paper roll over or under?

Humans have debated things large and small over the millennia, from the democracy to breastfeeding in public to how often people ought to wash their sheets.

But perhaps the most silly-yet-surprisingly-heated household debate is the one in which we argue over which way to hang the toilet paper roll.

The "over or under" question has plagued marriages and casual acquaintances alike for over 100 years, with both sides convinced they have the soundest reasoning for putting their toilet paper loose end out or loose end under. Some people feel so strongly about right vs. wrong TP hanging that they will even flip the roll over when they go to the bathroom in the homes of strangers.

Contrary to popular belief, it's not merely an inconsequential preference. There is actually a "correct" way to hang toilet paper, according to health experts as well as the man who invented the toilet paper roll in the first place.

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When the Philadelphia Eagles' season came to an unceremonious end last weekend, many fans were, understandably, more than a little pissed.

Take the rest of the night off to sleep in your shame, boys. Photo by Elsa/Getty Images.

After the final game, one fan allegedly commented on Facebook that the team had "played like they were wearing tutus!!!"

Photo by David R. Tribble/Wikimedia Commons.

...according to the Pennsylvania Ballet, which reported encountering the post on the social media site.

The Pennsylvania Ballet, whose company members regularly wear tutus, had a few choice words for anyone who thinks their light, frequently pink costumes mean they're not "tough."

Commence epic reply...


(full text transcribed under the post).

A Facebook user recently commented that the Eagles had "played like they were wearing tutus!!!"

Our response:

"With all due respect to the Eagles, let's take a minute to look at what our tutu wearing women have done this month:

By tomorrow afternoon, the ballerinas that wear tutus at Pennsylvania Ballet will have performed The Nutcracker 27 times in 21 days. Some of those women have performed the Snow scene and the Waltz of the Flowers without an understudy or second cast. No 'second string' to come in and spell them when they needed a break. When they have been sick they have come to the theater, put on make up and costume, smiled and performed. When they have felt an injury in the middle of a show there have been no injury timeouts. They have kept smiling, finished their job, bowed, left the stage, and then dealt with what hurts. Some of these tutu wearers have been tossed into a new position with only a moments notice. That's like a cornerback being told at halftime that they're going to play wide receiver for the second half, but they need to make sure that no one can tell they've never played wide receiver before. They have done all of this with such artistry and grace that audience after audience has clapped and cheered (no Boo Birds at the Academy) and the Philadelphia Inquirer has said this production looks "better than ever".

So no, the Eagles have not played like they were wearing tutus. If they had, Chip Kelly would still be a head coach and we'd all be looking forward to the playoffs."

Happy New Year!

In case it wasn't obvious, toughness has nothing to do with your gender.

Gendered and homophobic insults in sports have been around basically forever — how many boys are called a "pansy" on the football field or told they "throw like a girl" in Little League?

"They played like they were wearing tutus" is the same deal. It's shorthand for "You're kinda ladylike, which means you're not tough enough."

Pure intimidation.

Photo by Ralph Daily/Flickr.

Toughness, however, has a funny way of not being pinned to one particular gender. It's not just ballerinas, either. NFL cheerleaders? They get paid next to nothing to dance in bikini tops and short-shorts in all kinds of weather — and wear only ever-so-slightly heavier outfits when the thermometer drops below freezing. And don't even get me started on how mind-bogglingly badass the Rockettes are.

Toughness also has nothing to do with what kind of clothes you wear.

As my colleague Parker Molloy astutely points out, the kinds of clothes assigned to people of different genders are, and have always been, basically completely arbitrary. Pink has been both a "boys color" and a "girls color" at different points throughout history. President Franklin D. Roosevelt — longtime survivor of polio, Depression vanquisher, wartime leader, and no one's idea of a wimp — was photographed in his childhood sporting a long blonde hairstyle and wearing a dress.

Many of us are conditioned to see a frilly pink dance costume and think "delicate," and to look at a football helmet and pads and think "big and strong." But scratch the surface a little bit, and you'll meet tutu-wearing ballerinas who that are among toughest people on the planet and cleat-and-helmet-wearing football players who are ... well. The 2015 Eagles.

You just can't tell from their outerwear.

Ballerinas wear tutus for the same reason football players wear uniforms and pads:

Photo by zaimoku_woodpile/Flickr.


To get the job done.


This article originally appeared on 01.05.16

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