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11 science-backed tricks for finding work-life balance.

How to turn off your screens, work with focus, and take care of yourself.

Today, most employees can work out, eat, and even drink a beer without stepping outside their offices.

With digital technologies available in more and more careers, you don’t even have to work for a giant tech company to feel like you’re always at work, even when you’re not at work. Anyone who finds themselves checking their work email before they get out of bed in the morning can tell you that.

"Wait, you mean your job doesn't have unlimited access to bicycles and 24-hour gyms?" — people at tech start-ups who inspire rabid jealousy in me. Photo by Travis Wise/Flickr.

But even if you love your job, failing to take time away from work can cause burnout. It’s important to establish boundaries to make sure you have a healthy work-life balance. So here are 11 science-backed methods for making sure you have a healthy relationship with your work.

1. Get enough sleep.

If you find yourself working until midnight and waking up at 5 a.m. to put in a few more hours before heading to the office, it's time to take a step back and re-evaluate. When work hours start to eat into your sleep hours, your health, mood, and even the quality of your work will suffer. You're not doing yourself or your employer any favors by being sleep-deprived.

2. Take a lunch break (and actually leave your desk).

OK, I know most of us are guilty of eating a sandwich in front of the computer at least once. Or maybe twice. Per week. But it's important to actually take a break during your lunch break. Your lunch hour is a time to let your mind recharge, not just a time to eat.

3. Make time for exercise.

Studies have found that even light exercise can improve your mood, stress levels, and productivity.

4. Stop checking your email at home.

It may be hard to completely avoid reading work email at home. But set limits: Only respond to urgent emails, don't check them after 9 p.m., and please for the love of all that is holy, don't start in on your work emails before you've had your coffee.

You could just say that this is your phone. Photo by Billy Brown/Flickr.

5. Meditate and be mindful with your work.

I don't need to sell you on the benefits of meditation — you've probably read a few dozen articles already about mindfulness and wellness. Developing a meditation practice can help you deal with work stress, even if you start with just a few minutes every day.

6. Commit to eating healthier.

I'm going to take a wild guess and say that the idea of cooking healthy meals at home and preparing cute bento-box lunches is the first thing you sacrifice when you're slammed at work. No, I'm not psychic; I've just been there. And from experience, I can say that a key part of work-life balance is treating your body to a balanced diet. (And if you really don't have time to cook your own healthy meals, at least aim for a nutritious choice on Seamless.)

If you don't have time to make a healthy lunch, browse "#healthylunch" on Instagram while you wait for a salad to be delivered to your office. Photo by Jeremy Keith/Flickr.

7. Take your PTO.

You get it for a reason. Studies have shown that vacation time (as in using it, not just accumulating it) does wonders for your stress levels and decision-making abilities.

8. Stop multitasking all the time.

Tuning out your boss's emails might actually make you a better employee. If you try to do several things at once — work, email, tweet, listen to a podcast — you're actually less productive and your body goes into anxiety mode. So try to focus on one task at a time (protip: turn off your push notifications).

9. Call in sick.

When you're sick, call in sick! Going into work when you're not 100% is bad for you, your company, your co-workers, and your family. And let's be real — you're not getting any work done when you're miserable.

10. Get a hobby.

Having a creative outlet improves your psychological health and helps you to relax. Plus, your co-workers will think you're really cool if you have to duck out of work a few minutes early for band practice.

11. Re-evaluate your job.

OK, obviously take this advice with a grain of salt. But if you can feasibly do it, there are many cases where you would probably be happier if you looked for a new job or even retired early. If the thought makes you giddy, it's worth exploring.

This is what retirement looks like. (I think. I'm at least four decades away.) Photo by Barbara Ann Spengler/Flickr.

The core of work-life balance is investing in your own well-being just like you'd invest in your career.

So go forth and invest! And let us know what other tricks you use to take care of yourself when work gets stressful.

Subaru

Joy

5 things that made us smile this week

The animal edition!

True

Been stressed this week? Who hasn’t. That’s why we’re bringing you the latest in good news—five animal-themed stories we guarantee will put a smile on your face.

This week, we’re celebrating:

The most entertaining animal photos you've ever seen

Jason Moore/Comedy Wildlife Photography Awards 2023 and © Tzahi Finkelstein /Comedy Wildlife Photography Awards 2023

Need a laugh? How about a dozen laughs? Look no further than the 2023 Comedy Wildlife Photography Awards, a competition started in 2015 that focuses on the lighter side of wildlife photography. More than 1,800 photographers from around the world submitted photos, and the finalists—from a kangaroo playing air guitar to an arguing set of greenfinches—will absolutely make your day.

Healthier, happier, rescued pets

Hundreds of thousands of pets are relinquished to shelters each year, and many vulnerable pet populations—such as disabled and elderly dogs—can be hard to place in loving homes. Fortunately, Subaru has sponsored the rescue, rehabilitation, and adoption of more than 134,000 of these pets through the Subaru Share the Love® Event. As the largest corporate donor to the ASPCA® (The American Society for the Prevention of Cruelty to Animals®), Subaru and its retailers are donating a minimum of $300 to charities like the ASPCA for every new Subaru purchase or lease during the 2024 Subaru Share the Love Event, happening now through January 2, 2025.

This animal-centric (and adorable) creative writing assignment

View this post on Instagram
A post shared by Amy • 3rd Grade Teacher (@theuniqueclassroom)

Amy McKinney, a third-grade teacher in Pennsylvania, recently had a genius idea for teaching her class persuasive writing: Rather than have them formulate an argument for an imagined audience (boring!), McKinney partnered with a local animal shelter and had her class write persuasive descriptions of each animal to help them get adopted. Each student chose a pet to write about and sent their essays to the shelter to display and post to the shelter’s social media channels. Student engagement was “tremendous,” said McKinney, and there’s no doubt these persuasive paragraphs made a huge difference in these shelter pet’s lives. Adorable.

The dog who saved his owner with CPR (yes, really)

Dogs have made the news for saving humans before, but have you ever heard of a dog performing CPR? That’s exactly what Bear, a Siberian Husky-Golden Retriever mix, did in 2022 when he found his owner unconscious on the floor after suffering a major heart attack. Not only was Bear able to quickly call for help, he even jumped on his owner’s chest repeatedly while someone else called the paramedics. Thanks to Bear, the owner survived what should have been a fatal heart attack. Now that deserves some head scritches.

Bee populations have reached a record high

macro shot photography of beePhoto by Jenna Lee on Unsplash

Honeybees are essential to the planet, as they pollinate over 130 types of fruits, vegetables, and nuts. For years, honeybee numbers have been in decline—but happily, that’s starting to change. The US has added almost a million bee colonies in the past five years, with more than 3.8 million honeybees in total.

For more ways to smile, check out how Subaru is sharing the love this holiday season.

From Your Site Articles

uplifting

Family

Woman who was pressured to quit her job to raise stepdaughter's baby makes a bold decision

This sparked an important conversation about family responsibility.

via Pixabay

When parents can't step up, should grandparents step in?

A story that recently went viral on Reddit’s AITA forum asks an important question: What is a parent’s role in taking care of their grandchildren? The story is even further complicated because the woman at the center of the controversy is a stepparent.

At the time of writing her post, the woman, 38, met her husband Sam, 47, ten years ago, when his daughter, Leah, 25, was 15. The couple married five years ago after Leah had moved out to go to college.

Leah’s mom passed away when she was 10.

When Leah became pregnant she wanted to keep the baby, but her boyfriend didn’t. After the disagreement, the boyfriend broke up with her. This forced Leah to move back home because she couldn’t afford to be a single parent and live alone on a teacher’s salary.

Leah’s story is familiar to many young mothers facing similar difficulties.

The father isn’t involved in the baby’s life as a caretaker or financially. Sadly, research shows that 33% of all children in the U.S. are born without their biological fathers living in the home.

Single motherhood comes with unique hardships.

via Alexander Grey/Unsplash

The new mother is a teacher and can’t afford to live on her own with a child. In 2019, a study found that out the top 50 U.S. cities, Pittsburgh is the only one where a new teacher could afford rent.

Today, Portland, OR has joined the very short list of cities where an "average teacher can afford 91.3% of apartments within community distance of their school" according to a recent study.

The stressors of taking care of the baby made Leah realize she needed help.

“But once she had the baby around 4 months back, Leah seemed to realize having a baby is not the sunshine and rainbows she thought it was,” the woman wrote on Reddit. “She barely got any sleep during the last four months. All the while Sam was helping her with the baby while I did almost all chores myself.”

“Now her leave is ending. She did not want to leave the baby at daycare or with a nanny,” the woman continued. “Sam and I both work as well.”

Leah asked her stepmother if she would stay home with the baby. The stepmother said no because she never wanted to have a baby and she has a job. “I asked why Leah can't stay home with the baby herself,” the woman wrote. “She said how she was young and had to build a career. I said many people take breaks to raise kids, and she broke down crying about how she was so tired all the time being a mom and needed something else in her life too.”

The demands of new motherhood are usually all-encompassing.

via Pixabay

After the woman told her stepdaughter no, her husband pressured her to stay home with the baby. But she refused to give up her job to raise her stepdaughter’s child. “Leah said yesterday how she wished her mom was alive since she would have had her back. She said I didn't love her, and my husband is also mad at me,” the woman wrote. The woman asked the Reddit community if she was in the wrong for “refusing to help my stepdaughter with the baby,” and the community responded with rapturous support.

"[The woman] should tell her husband to knock it off and stop trying to pressure her into raising his daughter’s baby. If he wants a family member to look after her baby while she works, then he can do it," user Heavy_Sand5228 wrote.

"This is Leah's baby that she alone chose to have. That doesn't obligate you to change YOUR life to suit her desires. The whole business of saying you don't love her because you won't quit your job to watch her baby is manipulative and messed up, and I'm shocked your husband is siding with her," user SupremeCourtJust-a** added.

Leah and many women like her are in this situation because, in many places, teachers are underpaid, rent is high, and not all dads pay child support, even those required by law.

Another commenter noted that the baby is much more the father’s responsibility than the stepmother's. "To add, Leah should consider seeking child support from her ex. Her kid should be getting that money," Obiterdicta wrote.

While there are resources to help stepparents connect with their stepchildren and step-grandchildren, it's important to remember that the responsibility to raise a child ultimately rests with the parent(s).

This article originally appeared last year.

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family

Fatherhood

Dad and daughter relationships, as explained by 10 paintings.

The amazing bond between dads and daughters.

All illustrations are provided by Soosh and used with permission.

I have plenty of space.

It's hard to truly describe the amazing bond between dads and their daughters.

Being a dad is an amazing job no matter the gender of the tiny humans we're raising. But there's something unique about the bond between fathers and daughters. Most dads know what it's like to struggle with braiding hair, but we also know that bonding time provides immense value to our daughters. In fact, studies have shown that women with actively involved fathers are more confident and more successful in school and business.

You know how a picture is worth a thousand words? I'll just let these images sum up the daddy-daughter bond.

A 37-year-old Ukrainian artist affectionately known as Soosh, recently created some ridiculously heartwarming illustrations of the bond between a dad and his daughter, and put them on her Instagram feed. Sadly, her father wasn't involved in her life when she was a kid. But she wants to be sure her 9-year-old son doesn't follow in those footsteps.

"Part of the education for my kiddo who I want to grow up to be a good man is to understand what it's like to be one," Soosh told Upworthy.

There are so many different ways that fathers demonstrate their love for their little girls, and Soosh pretty much nails all of them.

Get ready to run the full gamut of the feels.

1. Dads can do it all. Including hair.

I’ve got this.

All illustrations are provided by Soosh and used with permission.

2. They also make pretty great game opponents.

Sharing life strategy.

All illustrations are provided by Soosh and used with permission.

3. And the Hula-Hoop skills? Legendary.

Tight fitting hula-hoop.

All illustrations are provided by Soosh and used with permission.

4. Dads know there's always time for a tea party regardless of the mountain of work in front of them.

Dad makes time.

All illustrations are provided by Soosh and used with permission.

5. And their puppeteer skills totally belong on Broadway.

Let’s play.

All illustrations are provided by Soosh and used with permission.

6. Dads help us see the world from different views.

Good shoulders.

All illustrations are provided by Soosh and used with permission.

7. So much so that we never want them to leave.

More dad time please.

All illustrations are provided by Soosh and used with permission.

8. They can make us feel protected, valued, and loved.

Always the protector.

All illustrations are provided by Soosh and used with permission.

9. Especially when there are monsters hiding in places they shouldn't.

Dad is superman.

All illustrations are provided by Soosh and used with permission.

Never a big enough bed.

All illustrations are provided by Soosh and used with permission.

Seeing the daddy-daughter bond as art perfectly shows how beautiful fatherhood can be.

This article originally appeared eight years ago.

From Your Site Articles

Joy

Comedian's viral video perfectly nails how each generation arrives at someone's house

"Millennials will arrive late, but they will text you to let you know they're on their way, just as they're about to get into the shower."

Samuel Peter/Pexels

Boomers knock. Millennials and Gen Z text "here."

Playing with the contrasts between generations has become a modern pastime, as baby boomers, Gen X, millennials and Gen Z see and experience the world quite differently. Generation gaps have always existed, of course, but the tech age has widened those gaps in big ways, sometimes creating challenges, but often resulting in hilarity.

For instance, watching a Gen Zer try to figure out how to use a rotary phone is pure entertainment. The way emojis are used and interpreted varies vastly by age, making for some chuckle-worthy communication mishaps. Slang terms can be hard to keep up with the older you get, but they can also be manipulated by savvy elders to great comedic effect.

And now, comedian Jake Lambert has compared how the different generations arrive at someone's house in a viral video that's been viewed more than 12 million times.

"You've basically got boomers who will turn up completely unannounced any time from about 7:00 in the morning and they will knock on your door just slightly louder than the police using a battering ram carrying out a house raid," Lambert begins.

"And then you've got Gen X. They would have made the plans well in advance, and they would've also checked in a couple of days before just to make sure the plans are definitely still happening," he went on. "You see, Gen X is the forgotten generation and they're so scarred by this title they would've assumed that you'd forgotten not only about the plans but about their very existence."

See on Instagram

"Millennials will have hoped that the plans would've been canceled. There's no reason that a millennial will ever actually want to come to your house," he continued. "They will arrive late, but they will text you to let you know they're on their way, just as they're about to get into the shower. And a millennial will never knock on your door. You'll just get a text either saying 'here' or 'outside,' and that's your cue to go and let them in."

"Similarly, Gen Z will never actually knock," he concluded. "But the chances are they won't have to, as they would have been documenting the entire journey from their house to yours, maybe even on Facetime using this angle [camera facing directly up at the chin] as they go along for some reason. Either that or they'll just send a picture of your front door or a selfie of them outside it. And again, just like the millennial, that's your cue to go and rescue them from the outside world."

People felt alternately seen, attacked and validated by Lambert's assessments, with the most common response being "accurate."

"I‘m a millennial, my husband GenX. Scarily accurate! 😂"

"Described this millennial to a T."

"This is surprisingly accurate 😂 I laughed slightly louder than the police using a battering ram…"

"Sooo accurate…guilty of the lateness and ‘here’ text 🙃"

"I must admit I'm a millennial. But knocking on the door feels so aggressive, uknow? 😅😇"

"Millennial texting to say almost there but just started getting dressed to go out. Why do we do this? It's not intentional, at least not for me."

"Honestly your observations are just brilliant! GenX-er here!"

"The Gen Z angle omg 😂😂"

Some people didn't resonate with their generation's description, but there are exceptions to every rule and some people will never fit a stereotype. However, judging by the wave of affirmative responses, Lambert nailed the generational generalities across the board—and did so in a way that allows us all to laugh at ourselves.

You can follow Jake Lambert on Instagram.

This article originally appeared in July.

From Your Site Articles

humor

Nature

The 2021 World Nature Photography Award winners are stunning

Here are 13 of the best shots.

Tom Vierus/World Nature Photography Awards

The World Nature Photography Awards announced the winners of its 2021 photo contest and Amos Nachoum from the United States won the top cash prize award of $1,000 for his image of a leopard seal about to capture a defenseless gentoo penguin. Three years later, the images are still unforgettable.

Getting the photo was no easy task. Nachoum had to wait for hours on the remote island of Plano, off the Antarctic Peninsula, for the right moment at low tide when the seals entered a lagoon to catch their prey. Unfortunately, the photo is one of the last moments of the young penguin’s life. “The terrified penguin tried to escape as the game continued. But soon, the end came,” Nachoum said in a statement.

Other winners include a remarkable shot of a humpback whale just outside New York City, a majestic photo of an orangutan in a river and an arctic fox braving the frozen tundra in Iceland.

The photographs are a wonderful example of the dedication and care taken by nature photographers, but they’re also a reminder of our duty to care for the environment.

“The World Nature Photography Awards were founded in the belief that we can all make small efforts to shape the future of our planet in a positive way and that photography can influence people to see the world from a different perspective and change their own habits for the good of the planet. 2021’s competition saw entries come in from 20 countries across 6 continents,” the World Nature Photography Awards said in a press release.

Here are all 13 of the photographers who won gold in the 2021 contest.

World Nature Photographer of the Year and Gold Winner in "Behavior - Mammals" — Amos Nachoum, USA

Amos Nachoum/World Nature Photography Awards

"For hours, I waited for the low tide to arrive along a shallow lagoon on a remote island off the Antarctic Peninsula. Like clockwork, the leopard seal arrived in the lagoon just before low tide. It put its head in the water and looked just like a rock sitting in the receding water. The young Gentoo penguins only dare to enter the water when it is shallow and when they got close enough to the seal, it turned its head at lightning speed, catching one of the penguins by its feet and taking it to deep water. Once the seal reached open water, I followed it and swam parallel to it, observing its actions. To my surprise, it let go of the penguin twice. Each time, the seal chased after the penguin again, as if it was enjoying the game. The terrified penguin tried to escape as the game continued. But soon, the end came."

Gold Winner in "Animal Portraits" — Tom Vierus, Fiji

Tom Vierus/World Nature Photography Awards

"Long-tailed macaques enjoy the warmth of each other during a hot day in Bali, Indonesia. These animals show very similar behaviour to us humans including enjoying each other trusting company. The macaques are used to humans and are commonly found around temples where they tend to feed on food sacrifices by the locals."

Gold Winner in "Behavior - Amphibians and Reptiles" — Shayne Kaye, Canada

Shayne Kaye/World Nature Photography Awards

"This shot came out of a 'nothing' outing to a local park. It was the middle of a sunny summer day with harsh light and little activity. After going out with low expectations, I came across this tiny Pacific Tree Frog on a flower. After waiting for it to move into a more photogenic position on the flower, and trying repeatedly to catch the mottled light through the tree’s leaves above it at exactly the right spot, I got exactly what I was hoping for. It proved to me that there’s really no bad time to head into nature with a camera!"

Gold Winner in "Behavior - Birds" — Ashok Behera, India

via Ashok Behera/World Nature Photography Awards

"A wildebeest’s eyes being gorged by an African vulture, keenly watched by an African fox for an opportunity to scavenge. Taken at Masai Mara, Kenya."

Gold Winner in "Behavior - Invertebrates" — Chin Leong Teo, Singapore

via Chin Leong Teo/World Nature Photography Awards

"The common red ant is ingenious at traversing terrain. When front scout ants encounter a water obstacle, they intuitively form an "ant-bridge" with their bodies, so that their ant-mates at the back of the party can cross."

Gold Winner in "Nature Art" — Federico Testi, Italy

Federico Testi/World Nature Photography Awards

"The natural creativity of San Quirico d'orcia, in Tuscany, Italy. Waves, shapes and tone created by light, in harmony with the universe."

Gold Winner in "People and Nature" — Sabrina Inderbitzi, Switzerland

Sabrina Inderbitzi/World Nature Photography Awards

"I crawled into this ice cave on the totally frozen Lake Baikal in Russia. First I didn't like the fact that the car and the people were in the middle of my picture, but then on a second view I found it just perfect."

Gold Winner in "Plants and Fungi" — Gautam Kamat Bambolkar, India

Gautam Kamat Bambolkar/World Nature Photography Awards

"Entrance to a room inside an abandoned house in Goa, India. It is fascinating how mother nature takes over from where man has left."

Gold Winner in "Urban Wildlife" — Matthijs Noome, USA

Matthijs Noome/World Nature Photography Awards

"Finally got the shot I wanted: a humpback's fluke with the New York City downtown skyline in the distance. As water quality measures and conservation efforts have started to show real results over the last years, humpback whales are becoming a common sight more and more in New York waters."

Gold Winner in "Planet Earth's Landscapes and Environments" — Sam Wilson, Australia

Sam Wilson/World Nature Photography Awards

"Travelling down random dirt roads can be so rewarding when you are greeted with scenes like this. Taken on South Island, New Zealand."

Gold Winner in "Black and White" — Vince Burton, United Kingdom

Vince Burton/World Nature Photography Awards

"A recent trip to Iceland where we were lucky to view and photograph the rare 'blue morph' Arctic fox. The weather conditions were extreme, but that didn't seem to bother the fox."

Gold Winner in "Animals in Their Habitat" — Thomas Vijayan, Canada

Thomas Vijayan/World Nature Photography Awards

"Mature male orangutans have large flappy cheek-pads, known as flanges, a throat sac used to make loud verbalisations called long calls. Once they reach maturity, they spend most of their time alone, about 90%. I was lucky enough to get this fully-grown, matured orangutan giving me the best pose possible."

Gold Winner in "Nature Photojournalism" — Alain Schroeder, Belgium

Alain Schroeder/World Nature Photography Awards

"Sibolangit, SOCP Quarantine Centre, North Sumatra, Indonesia. The whole SOCP team works together to prepare Brenda, an estimated 3-month-old female orangutan (she has no teeth yet), for surgery. A sedative is administered, the arm is shaved, her temperature is taken, while others hold her head or her hand out of compassion for the baby. During the three-hour procedure, Dr. Andreas Messikommer, a renowned orthopaedic surgeon invited from Switzerland, will place a pin and screws to secure the damaged humerus. Brenda was confiscated from a villager in Blang Pidie on the west coast of Aceh who was keeping her as a pet."

This article originally appeared three years ago.

From Your Site Articles

nature photography

Family

Millennial mom asks her own mom about raising a kid in the 80s and is mortified

"What did you do without Google?!"

@thedailytay/TikTok

"My anxiety could not have handled the 80s."

Raising kids is tough no matter what generation you fall into, but it’s hard to deny that there was something much simpler about the childrearing days of yesteryear, before the internet offered a million and one ways that parents could be—and probably are—doing it all very, very wrong.

Taylor Wolfe, a millennial mom, exemplifies this as she asks her own mother a series of rapid-fire questions about raising her during the 80s and the stark contrast in attitudes becomes blatantly apparent. First off, Wolfe can’t comprehend how her mom survived without being able to Google everything. (Not even a parent, but I feel this.)

“What did we have to Google?” her mom asks while shaking her head incredulously.

“Everything! For starters, poop!” Wolfe says. “Cause you have to know if the color is an okay color, if it's healthy!”

“I was a nursing mom, so if the poop came out green, it was because I ate broccoli,” her mom responds.

…Okay, fair point. But what about handy gadgets like baby monitors? How did Wolfe’s mom keep her kid alive without one?

“I was the monitor, going in and feeling you,” she says.

@thedailytay My anxiety would have hated the 80s. Or maybe loved it? IDK! #fyp #millennialsontiktok #parenttok #momsoftiktok #comedyvid ♬ original sound - TaylorWolfe

Could it really be that easy? It was for Wolfe’s mom, apparently. Rather than relying on technology, she simply felt her child and adjusted accordingly.

“If you were hot, you slept in a diaper. If you were cold, you had a blanket around you.” Done and done.

Wolfe then got into more existential questions, asking her mom if she ever felt the stress of “only having 18 summers” with her child, and how to make the most of it.

Without missing a beat, Wolfe's mother says, “It's summer, I still have you.”

Going by Wolfe’s mom, the 80s seems like a time with much less pressure.

From feeding her kids McDonald’s fries guilt-free to being spared the judgment of internet trolls, she just sort of did the thing without worrying so much if she was doing it correctly.

That’s nearly impossible in today’s world, as many viewers commented.

“Google just gives us too much information and it scares us,” one person quipped.

Another seconded, “I swear social media has made me wayyyy more of an anxious mom."

Even a professional noted: “As someone who has worked in pediatrics since the 80s, the parents are way more anxious now.”

I don’t think anyone truly wants to go back in time, per se. But many of us are yearning to bring more of this bygone mindset into the modern day. And the big takeaway here: No matter how many improvements we make to life, if the cost is our mental state, then perhaps it’s time to swing the pendulum back a bit.

This article originally appeared last year.

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