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Bad at remembering to take care of yourself? These 25 tips can make it almost automatic.

True
Cigna 2017

Most of us want to take good care of ourselves, and we know that good, preventive self-care routines are the best way to do that.

But it can also be overwhelming, stressful, and time-consuming to try to remember all the things that we're supposed to do.

Have you had enough water? Did you take a minute to meditate? Shouldn't you get up and take a walk? When's the last time you ate? Or slept eight hours? How long have you been sitting at your desk?

Image via iStock.

Knowing that you haven't done any of these acts of self-care can feel super stressful — exactly the opposite of the effect self-care is supposed to have.

The last thing you need is to stress about how to care for yourself.

But when you have a busy schedule, it's tough to stay accountable to yourself too, and so it's easy to let your own well-being — and health — slide. And that is when health problems — brought on by stress, poor eating habits, lack of exercise or something else — can develop.

Luckily, there are lots of hacks out there to help automate taking care of yourself.

They help take the stress out of, well, de-stressing by helping you build a healthy self-care routine and making it a habit that's easier to stick to.

Self-care isn't selfish, despite how it is sometimes perceived. Image via iStock.

Here are just a few ideas and apps that can help automatically make self-care a priority — whether you have two minutes or two hours:

1. Do nothing for two minutes (while listening to some soothing waves).

Image via iStock.

2. Or try this quiet place if waves aren't your thing.

Just a few minutes of quieting your mind can help relieve your stress and regroup your thoughts.

3. Listen to this comforting rain noise or create your own calming noise.

Image via iStock.

4. Pot some succulents on your phone.

5. Weave colorful silk on the screen at this website.

6. Get up and take a walk outside.

Image via iStock.

A 2016 study showed that even a small dose of nature, such as a simple walk down a tree-lined city street, can reduce stress. So once a day, if you can, try to carve out a small amount of time to get outside and see some trees or grass — even if it's doing a small walk around the block, spending five minutes in a park, or parking down the street from work so you can walk by some trees for a few minutes.

7. With the help of an app, remember to stay hydrated.

Image via iStock.

We all know that we're supposed to drink water, but remembering isn’t always that easy. Apps like iDrated, Waterlogged, and Eight Glasses a Day — most of which are free — can help.

8. And check out WeTap to find the closest water fountain or fill-up station.

9. Keep forgetting to take lunch? Temple and Time4Lunch can help with that.

Image via iStock.

10. Challenge yourself to make your lunch the evening before.

Image via iStock.

That way you won't have to take the time to make it or buy it when it feels like you just don't have the time or energy.  

11. Track your sleep cycle with a fitness tracker gadget like FitBit or Jawbone or a phone app like Sleepbot.

It's one step toward building better sleep habits.

Image via iStock.

12. Try out the iPhone's Bedtime function.

It's located within the alarm clock app, and it will not only wake you up and track your sleeping patterns, but it will also gently remind you when you should start heading to bed to get a good night’s sleep.  

13. Schedule some "do not disturb" time so you can focus on yourself without distractions.

Image via iStock.

For example, Offtime helps you schedule "do not disturb" times when you just need to focus or take a break or when you're getting ready for bed.

14. Check in with this calming manatee. (He really does help!)

15. Look at some photos and videos of cute fluffy animals online.

Image via iStock.

Research suggests that looking at images of baby animals not only can make you happy (because, awwww!) but also boost your productivity and focus.

16. Snuggle a shelter pet.

Studies have shown that petting dogs can help lower blood pressure and reduce stress, anxiety, and loneliness. If you don't have your own dog (or even if you do!), you can help out at your local shelter (and get lots of snuggle time). And you'll be helping those animals get some love and attention too, which they need while they wait for their forever home.

Image via iStock.

17. Check out instructional and motivational videos.

The Coach by CignaTM app can help you reach your stress, health, and sleep goals with over 300 instructional and motivational videos — and you don't have to be a Cigna customer to use it.

Or check out Happify, a program designed to help you improve your emotional well-being by taking control of your feelings and thoughts through games.

18. Journal every day, and stay on track with apps like DayOne.

Journaling has been shown to have a positive impact on our physical and emotional well-being. Writing in this phone journal is secure and as easy to do as texting on the go. Plus, it will even remind you when it's been awhile since you last wrote.  

Image via iStock.

19. Keep track of what's bothering you with apps like Worry Watch.

This app works like an anxiety journal, letting you write down what's bothering you as a first step toward letting that concern go.

20. Go see your doctor and get your four health numbers —blood pressure, cholesterol, blood sugar and body mass index (BMI) — checked.

Image via iStock.

That way you won't have to worry unnecessarily about your health — and you can get help if there is a problem.

21. Let go of bad or intrusive thoughts with games like Good Blocks.

22. Meditate for five minutes — even that's enough to help shave some of that stress off your day.

Image via iStock.

Apps like Headspace or Calm make meditation simpler (especially if you've never meditated before) by guiding you through it.

23. Practice some office yoga if you don’t have the time to step away from your desk.

24. Volunteer.

Image via iStock.

Research has shown that volunteering and helping others is good for your physical and mental health.

25. Make a habit list.

Habit List is a one-stop shop to help you develop your own self-care routine. It will help you set goals for yourself — like meditate more or remember to eat lunch — and help you break bad habits. And the best part is that it's completely customizable.  

Image via iStock.

Of course, self-care is by its very nature personal — so no one thing will work for everyone.

The important thing is to figure out what pro-active steps you want to take to get a better handle on your health and well-being. And, once you've done that, the good news is that there are lots of apps, websites, and tricks to get you started.

Learn more about how to take control of your health at Cigna.com/TakeControl.

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Justice

Walking Alongside Martu: A journey with one of the world’s oldest living cultures

Pura’s inaugural impact collection honors both sacred traditions and sustainable futures.

James Roh
True

In a world driven by speed, efficiency, and immediate results, it’s easy to forget that lasting change is built on trust. Real impact doesn’t come from rushing toward an end goal or measuring success through lofty metrics. It comes from falling in love with the problem, building a community around it, and sharing a vision for lasting transformation.

Pura, the smart home fragrance company that marries premium fragrance with innovative technology, recently launched its inaugural impact collection with K Farmer Dutjahn Foundation (KFDF) and Dutjahn Sandalwood Oils (DSO). The Pura x Dutjahn partnership began with a clear purpose: to source a sacred ingredient directly from its origin while honoring the land and the people who’ve cared for it. Our goal wasn’t simply to find sandalwood — it was to find a community and an ingredient that embody exceptional land stewardship, ethical harvesting, and transformative, community-led impact. After careful research and over three years of development, we saw an opportunity to secure a premium, luxurious ingredient while supporting a regenerative supply chain that invests in Indigenous-led education, economic opportunity, and land stewardship.

James Roh

Over the past several years, we’ve walked alongside Martu, an Indigenous tribe from the vast Western Australian desert. Martu are one of the oldest living cultures in the world, with a history spanning 60,000 years. As nomadic hunter-gatherers, they have unparalleled ecological knowledge, passed down through generations, making them the traditional custodians of the land. Their approach to sandalwood harvesting isn’t driven by market demand but by a deep respect for seasonal rhythms, land health, and cultural law. Their work adapts to the environment—whether it’s “sorry time,” when mourning pauses activities, or the harsh desert conditions that make travel and communication difficult. Martu operate on Martu time, a deliberate rhythm shaped by millennia of experience, far removed from the rapid-swipe, hyper-productive pace of Western systems.

Martu’s ecological knowledge isn’t documented in baseline reports. It’s lived, carried in stories, and practiced with rigor and respect for the changing needs of the ecosystems. True partnership means unlearning the typical approach. It means standing beside—not in front—and recognizing that the wisdom and leadership we need already exist within these communities. Our role isn’t to define the work, but to support it, protect it, and learn from it.

James Roh

Tonight, as I spoke with Chairman Clinton Farmer and the KFDF team about our focus for this piece, I learned that Clinton’s truck had broken down (again), leaving him to “limp” back to town from the desert at low speeds for hours and hours. He had been awake since 3:00 a.m. This is a common and costly setback, one that disrupts the harvest, demands days of driving, and brings real financial and emotional strain. These barriers are relentless and persistent, part of the harsh reality Clinton and his community face daily. It's easy for outsiders, detached from the reality on the ground, to impose rules, regulations, and demands from afar. Rather than continuing to impose, we need to truly partner with communities — equipping them with the resources to operate sustainably, avoid burnout, and protect the very land they love and care for. All while they endeavor to share these incredible, sacred ingredients with the world and build an economic engine for their people.

There is much to learn, but we are here to listen, adapt, and stay the course. The future we need will not be built in quarterly cycles. It will be built in trust, over time, together.

To learn more about the partnership and fragrances, visit Pura x Dutjahn.

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Science

What will Earth look like if all its land ice melts? These maps show the clear answer.

Climate change isn't pretty.

via Business Insider Science/YouTube.

A map of the United States post land-ice melt.

Land ice: We got a lot of it. Considering the two largest ice sheets on earth — the one on Antarctica and the one on Greenland — extend more than 6 million square miles combined ... yeah, we're talkin' a lot of ice. But what if it was all just ... gone? Not like gone gone, but melted?

If all of earth's land ice melted, it would be nothing short of disastrous. And that's putting it lightly. This video by Business Insider Science (seen below) depicts exactly what our coastlines would look like if all the land ice melted. And spoiler alert: It isn't great. Lots of European cities like, Brussels and Venice, would be basically underwater.

I bring up the topic not just for funsies, of course, but because the maps are real possibilities.

How? Climate change.

As we continue to burn fossil fuels for energy and emit carbon into our atmosphere, the planet gets warmer and warmer. And that, ladies and gentlemen, means melted ice.

A study published this past September by researchers in the U.S., U.K., and Germany found that if we don't change our ways, there's definitely enough fossil fuel resources available for us to completely melt the Antarctic ice sheet.

Basically, the self-inflicted disaster you see above is certainly within the realm of possibility.


assets.rebelmouse.io


In Africa and the Middle East? Dakar, Accra, Jeddah — gone.



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Millions of people in Asia, in cities like Mumbai, Beijing, and Tokyo, would be uprooted and have to move inland.



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South America would say goodbye to cities like Rio de Janeiro and Buenos Aires.


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And in the U.S., we'd watch places like Houston, San Francisco, and New York City — not to mention the entire state of Florida — slowly disappear into the sea.


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All GIFs via Business Insider Science/YouTube.

Business Insider based these visuals off National Geographic's estimation that sea levels will rise 216 feet (!) if all of earth's land ice melted into our oceans.

There's even a tool where you can take a detailed look at how your community could be affected by rising seas, for better or worse.

Although ... looking at these maps, it's hard to imagine "for better" is a likely outcome for many of us.

Much of America's most populated regions would be severely affected by rising sea levels, as you'll notice exploring the map, created by Alex Tingle using data provided by NASA.

Take, for instance, the West Coast. (Goodbye, San Fran!)



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Or the East Coast. (See ya, Philly!)


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And the Gulf Coast. (RIP, Bourbon Street!)

"This would not happen overnight, but the mind-boggling point is that our actions today are changing the face of planet Earth as we know it and will continue to do so for tens of thousands of years to come," said lead author of the study Ricarda Winkelmann, of the Potsdam Institute for Climate Impact Research.

If we want to stop this from happening," she says, "we need to keep coal, gas, and oil in the ground."

The good news? Most of our coastlines are still intact! And they can stay that way, too — if we act now.

World leaders are finallystarting to treat climate change like the global crisis that it is — and you can help get the point across to them, too.

Check out Business Insider's video below:


- YouTubewww.youtube.com


This article originally appeared eleven years ago.

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History (Education)

This anti-slavery feature of the Statue of Liberty is a symbol for how we treat our history

Lady Liberty's broken shackles are "hidden in plain sight."

Photo credit: Canva

The Statue of Liberty has broken shackles at her feet, which people can't really see.

If Americans were asked to describe the Statue of Liberty without looking at it, most of us could probably describe her long robe, the crown on her head, a lighted torch in her right hand and a tablet cradled in her left. Some might remember it's inscribed with the date of the American Declaration of Independence, July 4, 1776.

But there's a significant detail most of us would miss. It's a feature that points to why Lady Liberty was created and gifted to us in the first place. At her feet, where her robe drapes the ground, lay a broken shackle and chains—a symbol of the abolishment of slavery.

statue of liberty, chains, broken shackles, anti-slavery, abolitionThe Statue of Liberty bears broken shackles at her feet.Photo credit: Canva (left), Atsme (right)

Most people see the Statue of Liberty as a symbol of our welcoming immigrants and mistakenly assume that's what she was meant to represent. Indeed, the opening words of Emma Lazarus's poem engraved on a plaque at the Statue of Liberty—"Give me your tired, your poor, your huddled masses yearning to breathe free"—have long evoked images of immigrants arriving on our shores, seeking a better life in The American Dream.

But that plaque wasn't added to the statue until 1903, nearly two decades after the statue was unveiled. The original inspiration for the monument was emancipation, not immigration.

According to a Washington Post interview with historian Edward Berenson, the concept of Lady Liberty originated when French anti-slavery activist—and huge fan of the United States' Constitution—Édouard de Laboulaye organized a meeting of other French abolitionists in Versailles in June 1865, just a few months after the American Civil War ended. "They talked about the idea of creating some kind of commemorative gift that would recognize the importance of the liberation of the slaves," Berenson said.

Laboulaye enlisted a sculptor, Frédéric-Auguste Bartholdi, to come up with ideas. One of the first models, circa 1870, had Lady Liberty holding the broken shackles and chains in her left hand. In the final iteration, her left hand wrapped around a tablet instead and the anti-slavery symbolism of the shackle and chain was moved to her feet.

Dr. Joy DeGruy, author of "Post-Traumatic Slave Syndrome: America's Legacy of Enduring Injury and Healing," often shares the story of how the chains were moved and how the shackles have been a neglected piece of Lady Liberty's history, even for those who visited the landmark. As she points out, both the shackles at her feet and the history of why they are there have been "hidden in plain sight."

Writer Robin Wright pondered in The New Yorker what Laboulaye would think of our country today. The America that found itself embroiled in yet another civil rights movement in 2020 because we still can't seem to get the whole "liberty and justice for all" thing down pat. The America that spent the century after slavery enacting laws and policies specifically designed to keep Black Americans down, followed by decades of continued social, economic and political oppression. The America that sometimes does the right thing, but only after tireless activism manages to break through a ton of resistance to changing the racism-infused status quo.

The U.S. has juggled dichotomies and hypocrisies in our national identity from the very beginning. The same founding father who declared "that all men are created equal" enslaved more than 600 human beings in his lifetime. The same people who celebrated religious freedom forced their Christian faith on Native peoples. Our most celebrated history of "liberty" and "freedom" is inseparable from our country's violent subjugation of entire races and ethnicities, and yet we compartmentalize rather than acknowledge that two things can be equally true at the same time.

declaration of independence, founding fathers, u.s. history, american revolutionThe signing of the Declaration of IndependenceJohn Trumbull

Every nation on earth has problematic history, but what makes the U.S. different is that our problematic history is also our proudest history. Our nation was founded during the heyday of the transatlantic slave trade on land that was already occupied. The profound and world-changing document on which our government was built is the same document that was used to legally protect and excuse the enslavement of Black people. The house in which the President of the United States sits today was built partially by enslaved people. The deadliest war we've ever fought was over the "right" to enslave Black people.

The truth is that blatant, violent racism was institutionalized from the very beginning of this country. For most of us, that truth has always been treated as a footnote rather than a feature in our history educations. Until we really reckon with the full truth of our history—which it seems like we are finally starting to do—we won't ever get to see the full measure of what our country could be.

statue of liberty, american history, abolition, u.s. symbolismThe Statue of Liberty symbolizes American freedom and liberty that we're still grappling with.Photo credit: Canva

In some ways, the evolution of the design of the Statue of Liberty—the moving of the broken shackle and chain from her hands to being half hidden beneath her robe, as well as the movement of our perception of her symbolism from abolition to immigration—is representative of how we've chosen to portray ourselves as a nation. We want people to think: Hey, look at our Declaration of Independence! See how we welcome immigrants! We're so great! (Oh, by the way, hereditary, race-based chattel slavery was a thing for longer than emancipation has been on our soil. And then there was the 100 years of Jim Crow. Not to mention how we've broken every promise made to Native Americans. And honestly, we haven't even been that nice to immigrants either). But look, independence and a nod to immigration! We're so great!

The thing is that we can be so great. The foundation of true liberty and justice for all, even with all its cracks, is still there. The vision in our founding documents was truly revolutionary. We just have to decide to actually build the country we claim to have built—one that truly lives up to the values and ideals it professes for all people.

This article first appeared five years ago and has been updated.

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Health

Science confirms ‘Move in Silence’ trend might be the smartest way to achieve your goals

“I promise you things always work out better when you keep them to yourself.”

TikTok: @wemiopakunle, @_alliechen, @mandanazarfhami,

Science confirms ‘Move in Silence’ trend might be the smartest way to achieve your goals.

TikTok's latest viral wisdom is backed by hard data—and it's making people rethink their communication habits. We live in a world of chronic oversharing. We post everything, from the routes we run (including screenshots as proof of all that hard work), to the pale-green iced matcha latte sitting at our desks or a present from a boyfriend (who will be tagged prominently, not secretly off screen). Who knows when, but our brains became wired for sharing: to record, to curate, and to post every second of our lives, then consume that of others to a disturbing degree. So, here's a radical idea: when it comes to goals and plans, try keeping them to yourself. It could be the key to making them a reality.

That's the message behind TikTok's massively popular "Move in Silence" trend, where creators like @noemoneyyy have cracked the contradictory code to success: Instead of broadcasting every big idea or project that runs through your head, if you actually want it to come to fruition, keep your plans to yourself until they're executed. And it's not just a trend; surprisingly, science also supports this muted approach.


@noemoneyyy Work in private and let the results speak! #privatelife #privatelifehappylife #workinprivate #creatorsearchinsights ♬ sonido original - Luis Jonathan

"As a former oversharer who used to tell every single friend, every single family member, or a partner everything I was doing, I promise you things always work out better when you keep them to yourself," explains creator @noemoneyyy in a video that's garnered millions of views.

On a different video by @mandanazarfhami, she says, “I don’t care what you’ve got going on in your life: that dream job, that city that you want to move to, that dream person, that dream life, that dream anything. Literally keep it to yourself until it’s done.”

Commentors were quick to agree, with one person writing: “From a young age, I never told anyone my next steps. I also taught my husband and son to keep our private matters to themselves and just do things 💯Not many people like it, but who cares🌝🙌🏼🫶🏼”

Another chimed in, “This concept has changed my life for the better.” Others replied, “100 agree 💕” and “100%🙌🏼people can’t ruin what is silent, show results.”


@mandanazarghami monitoring spirits are a real thing - move in silence and watch how much your life changes #fypシ ♬ Jacob and the Stone - Emile Mosseri


What's going on here

In a study done by New York University, researchers found that people who kept their goals private worked on tasks for an average of 45 minutes, compared to the 33 minutes of work completed by those who announced their plans in advance. The twist? The people who shared their goals expressed feeling closer to finishing, despite doing approximately 25% less work.

NYU psychologist Peter Gollwitzer, who led the research, concluded that "once you've told other people your intentions, it gives you a 'premature sense of completeness.'" He also found that the brain is made up of "identity symbols," which create one's self-image. Interestingly, both action and talking about action create symbols in your brain, so simply speaking about a future plan or something you want to do satisfies that part of your brain. When we make our goals public, especially ones that matter to us and deal with our identity, our ability to achieve said goal is significantly reduced. As the old adage goes, "actions speak louder than words."

Stranger still, in his paper "Does Social Reality Widen the Intention-Behavior Gap," Gollwitzer notes that in order for this phenomenon to happen, one must truly care about their goals. "Ironically, this effect was only found for participants who are very committed to their goal!" PsychologyToday notes. "The lesson learned is that the more passionate you are about your goals, the more secretive you should be about them."

Quiet, silence, peace, shhh, no speaking, secret The more passionate you are about your goals, the more secretive you should be. Photo credit: Canva

Another reason to keep quiet: If you're a beginner trying something new, sharing your plans could potentially open you up to criticism and negative feedback, which could deter you from even starting. At the University of Chicago, professor Ayelet Fishbach conducted studies to determine how positive and negative feedback affects the pursuit of one's goal. According to Atlassian, she and her team found:

  • When positive feedback signals commitment to a goal, it increases motivation.
  • When positive feedback signals progress, it actually decreases motivation.
"One example the researchers give is a math student who gets a good grade on a test. If she perceives it to mean she likes math, she will study harder. If, however, she sees the high score as a sign she is making progress in the class, she may ease up and study less." - Atlassian


@_alliechen I used to be such an open book but now im a lot more reserved on my goals and plans so ppl dont judge #moveinsilence #relateablecontent #girlies #viral #success ♬ suara asli - astrooo🪐

We've all been there: excitedly telling everyone about your grand plans to backpack through Europe, the year you'll finally learn Spanish, or joining the group lesson at the tennis courts you always pass by… only to mysteriously lose all motivation a week later. Turns out, those lovely dopamine bursts that accompany every enthusiastic "That sounds great!" or "You should totally do it!" response might be precisely what's holding you back.

The good news? You don't need to become closed-off and secretive, a hermit on the top of a mountain who's afraid to share any part of themselves with the world. Research suggests that sharing your goals with one or two selected friends who can be trusted to provide meaningful support is still a good idea. Just hold off on the Instagram Live announcement until you've actually accomplished something substantial.

So, the next time you sit down to write your goals, whether they be a new year's resolution, the day's to-do list, or a five-year plan, think twice about sharing it with others. Give it time and you might have something better to share soon: the results.

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Education

Teacher simulates an authoritarian dictatorship in her classroom, but the students crushed her

It went along with the students reading "1984."

via Fibonacci Blue/Flickr

Students at a protest.

Each year that I teach the book "1984," I turn my classroom into a totalitarian regime under the guise of the "common good." I run a simulation in which I become a dictator. I tell my students that in order to battle "Senioritis," the teachers and admin have adapted an evidence-based strategy, a strategy that has "been implemented in many schools throughout the country and has had immense success." I hang posters with motivational quotes and falsified statistics, and provide a false narrative for the problem that is "Senioritis."

"1984" is a book by George Orwell, written in 1949, about a fictional future where a totalitarian regime watches over everyone, rewrites history, and controls what people think. The film's protagonist, Winston Smith, quietly rebels against the regime in an attempt to regain hope, freedom, and truth. It has become essential reading for students worldwide as a blueprint for recognizing the tactics used by authoritarians.

I tell the students that in order to help them succeed, I must implement strict classroom rules. They must raise their hand before doing anything at all, even when asking another student for a pencil. They lose points each time they don't behave as expected. They gain points by reporting other students. If someone breaks the rule and I don't see it, it's the responsibility of the other students to let me know. Those students earn bonus points. I tell students that in order for this plan to work they must "trust the process and not question their teachers." This becomes a school-wide effort. The other teachers and admin join in.

senioritis, fascism, authoritarianism, danger sign, experaments, Senioritis is dangerous for everyone.Photo by Diana Leygerman used with permission

I've done this experiment numerous times, and each year I have similar results. This year, however, was different.

This year, a handful of students did fall in line as always. The majority of students, however, rebelled.

By day two of the simulation, the students were contacting members of administration, writing letters, and creating protest posters. They were organizing against me and against the admin. They were stomping the hallways, refusing to do as they were told.

The president of the Student Government Association, whom I don't even teach, wrote an email demanding an end to this "program." He wrote that this program is "simply fascism at its worst. Statements such as these are the base of a dictatorship rule, this school, as well as this country cannot and will not fall prey to these totalitarian behaviors."

I did everything in my power to fight their rebellion.

fascism, authoritarianism, danger sign, experaments, see something, say something, 1984If you see something, say something.Photo by Diana Leygerman used with permission

I "bribed" the president of the SGA. I "forced" him to publicly "resign." And, yet, the students did not back down. They fought even harder. They were more vigilant. They became more organized. They found a new leader. They were more than ready to fight. They knew they would win in numbers.

I ended the experiment two days earlier than I had planned because their rebellion was so strong and overwhelming. For the first time since I've done this experiment, the students "won."

What I learned is this: Teenagers will be the ones to save us.

1984, george orwell, 1984 mural, ice cream, barcelona, spain, literatureYoung folks enjoying some ice cream outside of a George Orwell mural. via Adam Jones/Wikimedia Commons

Just like Emma Gonzalez, the teen activist from Marjory Stoneman Douglas, my students did not back down nor conform. They fought for their rights. They won.

Adults can learn a lot from the teens of this generation. Adults are complacent, jaded, and disparaged. Teenagers are ignited, spirited, and take no prisoners. Do not squander their fight. They really are our future. Do not call them entitled. That entitlement is their drive and their passion. Do not get in their way. They will crush you.

Foster their rebellion. They are our best allies.

This story originally appeared on Medium and is reprinted here with permission. It was originally published seven years ago.

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Nail-biting video shows a woman as she realizes a creepy man is following her

She was only halfway through her run when the man's behavior forced her to stop.

@lacie_kraatz/TikTok
Lacie films as the mysterious man visibly gets closer.

It’s no secret that even the most seemingly safe of public places can instantly turn dangerous for a woman. Is it fair? No. But is it common? Absolutely, to the point where more and more women are documenting moments of being stalked or harassed as a grim reminder to be aware of one’s surroundings.

One of the most common and frightening experiences many women can relate to is being followed by a strange man. It's scary because it's difficult to tell the difference between a random passerby who just happens to be walking in your direction and someone who has malicious intentions. At least, at first. But sadly, most women have learned how to pick up on the clues.

Lacie (@lacie_kraatz) is one of those women. On April 11th, she was out on a run when she noticed a man in front of her displaying suspicious behavior.


stalking, harassment, women, girls, men, danger, safetySadly, creeps don't need the cover of darkness to be creeps. Photo by ølı on Unsplash

Things got especially dicey when the man somehow got behind her. That’s when she pulled out her phone and started filming—partially to prove that it wasn’t just her imagination, and also out of fear for her safety.

“Hello. I’m just making this video so that women are a little more aware of them,” she begins in the video. “See this gentleman behind me? Yeah, this is what this video’s about.”

According to Lacie, the two were initially running in opposite directions. But at some point after seeing her, the man stopped in the middle of the trail and waited for her to pass so that he could follow her path from behind.

“Now, I know what you’re thinking—‘Why are you suspecting that he’s following you?'” Lacie continues. “Well, let me tell you. I was just walking like this, and I look up, and he’s in front of me, and he just keeps doing a ‘peek’ like this behind him, over and over again.”

Lacie added that at one point, she even made an illegal crossing when “do not walk” sign was still up in an attempt to put some distance between herself and the man. After looking over her shoulder, she noticed that the man was visibly “speeding” to keep up.

In case there is still any doubt, Lacie then begins to run to see if the man will follow suit. Sure enough, he does.

Luckily the man eventually seems to give up, though he still seems to be watching her from a distance. Lacie ends up safe back home, but she didn't even accomplish what she set out to do that afternoon.

“I couldn’t even finish my run,” she concludes. “I only ran like a mile and a half. I wanted to do 3 miles, but no—creepy men just had to be creepy f****** men today.”

Watch the harrowing encounter here:

@lacie_kraatz

#foryou #ladies #awareness

Countless women empathized with Lacie in the comments section. Clearly, this was not a unique circumstance.

“What I do when I’m being followed is act feral,” yet another person shared. “Like I’ll bark and growl really loud and flail my arms around. If you look crazy, you're doin' it right.”

Another added, “Man, nothing pisses me off more than men who make me feel uncomfortable doing things that I NEED to do for my health and well-being.”

Others tried to give their own tips for handling the situation, from finding nearby police or fire stations to using a variety of running trails to simply notifying the first visible passerby of what’s happening and asking to stand with them.

And of course, the resounding advice was to use the public space, and modern-day technology, to one’s advantage.

As one person wrote, “Girls we have got to normalize turning around and yelling at people following us. Let them know you know, take pictures of them, scream, make a scene."

Experts say the most important thing is to stay in a populated area as long as you're being followed. If you can pop into a store, do it. And always let a trusted friend or loved one know where you are. Giving a family member access to Find My Phone or a similar tracking app could be a lifesaver.

- YouTubewww.youtube.com

It’d be nice if these kinds of unsettling interactions didn’t exist. But here we are.

Some estimates say around 75% of women have been followed by a stranger at some point in their lives; a shocking, tragic statistic. They're also around four times as likely to be continuously stalked compared to men. It's not fair that women and girls have to deal with this, and that they're forced to develop a keep instinct for when danger is present.

At the very least, it’s good that women are speaking up more so that these situations are easier to spot early on and women can know how to navigate them in the safest way possible.

And as for Lacie, she went on to join the US Coast Guard and regularly posts updates about her life in the military. Safe to say she has no problem taking care of herself these days.

This article originally appeared two years ago. It has been updated.

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