Over the last few years,
sustainability has become one of the biggest buzzwords in the fight against environmental problems like climate change, loss of biodiversity, ecosystem degradation, and pollution. But what does sustainability actually mean? And how do you make it part of your everyday life?
Broadly speaking, sustainability is the idea that we must meet our own needs
without compromising the ability of others to meet their needs, whether the “others” in question are future generations or people living in other parts of the world. But understanding the basic concept is one thing. Practicing it is quite another.
Every single day we make dozens of different choices that impact our planet. But understanding this impact is not easy. And when it comes to green living, there is a lot of conflicting information about what’s eco-friendly, what’s not, what’s fact, and what’s fiction.
But green sustainable living is possible. With a little guidance, we can all learn to make better choices for ourselves and the planet.
And that’s where the Sustainable Living Online Course from International Open Academy comes in.
Sustainable Living Online Course
When it comes to green living, there’s certainly no shortage of information available on the internet. The trouble is figuring out who knows what they are talking about and what information is legit.
If you’re tired of spending half of your research time trying to vet your sources and you just want straight answers to your questions about sustainable living, the Sustainable Living Online Course is for you. Sustainability experts designed this course to be the ultimate resource on sustainable living. As such, it covers everything you need to know to lead a renewable life that keeps you and the planet healthy.
Key topics covered in this online course include:
- how to make sustainable living easy
- how to look great without damaging the environment
- how to spot companies that aren’t eco-friendly
- how to save money and the planet at the same time
- how to find sustainable food that tastes great
- how to make simple swaps that make a big impact
Of course, the Sustainable Living Online Course won’t magically reduce your carbon footprint to zero. You’ll still have to put in the work and implement what you learn. But this course will give you the tools you need to be a better citizen and live a healthier, more natural life.
International Open Academy, or IOA, is one of the internet’s most trusted sources for online learning, with over a million students in 139 different countries. Whether you want to learn coding, interior design, or knitting, IOA’s accredited online courses make learning easy, fun, and affordable. No matter the subject, IOA courses focus on practical skills, with videos, texts, activities, and exams that students work through at their own pace.
Normally, the Sustainable Living Online Course costs $119. However, you can enroll through Groupon for just $17, which is a whopping 86 percent off the regular price.
If you’ve made it your goal to be more eco-friendly in 2023 but are unsure where to start, this deal on the Sustainable Living Online Course from International Open Academy is definitely for you. Click here to start your sustainable living journey today.
Tags
More for You
-
A safe, stable home can change lives for the better. Here’s how Habitat for Humanity wants to make that possible for everyone.
Better health, better jobs, and a brighter future all start with access to a safe, affordable home.
A single door can open up a world of endless possibilities. For homeowners, the front door of their house is a gateway to financial stability, job security, and better health. Yet for many, that door remains closed. Due to the rising costs of housing, 1 in 3 people around the world wake up without the security of safe, affordable housing.
Since 1976, Habitat for Humanity has made it their mission to unlock and open the door to opportunity for families everywhere, and their efforts have paid off in a big way. Through their work over the past 50 years, more than 65 million people have gained access to new or improved housing, and the movement continues to gain momentum. Since 2011 alone, Habitat for Humanity has expanded access to affordable housing by a hundredfold.
A world where everyone has access to a decent home is becoming a reality, but there’s still much to do. As they celebrate 50 years of building, Habitat for Humanity is inviting people of all backgrounds and talents to be part of what comes next through Let’s Open the Door, a global campaign that builds on this momentum and encourages people everywhere to help expand access to safe, affordable housing for those who need it most. Here’s how the foundation to a better world starts with housing, and how everyone can pitch in to make it happen.
Volunteers raise a wall for the framework of a new home during the first day of building at Habitat for Humanity’s 2025 Carter Work Project. Globally, almost 3 billion people, including 1 in 6 U.S. families, struggle with high costs and other challenges related to housing. A crisis in itself, this also creates larger problems that affect families and communities in unexpected ways. People who lack affordable, stable housing are also more likely to experience financial hardship in other areas of their lives, since a larger share of their income often goes toward rent, utilities, and frequent moves. They are also more likely to experience health problems due to chronic stress or environmental factors, such as mold. Housing insecurity also goes hand-in-hand with unstable employment, since people may need to move further from their jobs or switch jobs altogether to offset the cost of housing.
Affordable homeownership creates a stable foundation for families to thrive, reducing stress and increasing the likelihood for good health and stable employment. Habitat for Humanity builds and repairs homes with individual families, but it also strengthens entire communities as well. The MicroBuild® Initiative, for example, strengthens communities by increasing access to loans for low-income families seeking to build or repair their homes. Habitat ReStore locations provide affordable appliances and building materials to local communities, in addition to creating job and volunteer opportunities that support neighborhood growth.
Marsha and her son pose for a photo while building their future home with Southern Crescent Habitat for Humanity in Georgia. Everyone can play a part in the fight for housing equity and the pursuit of a better world. Over the past 50 years, Habitat for Humanity has become a leader in global housing thanks to an engaged network of volunteers—but you don’t need to be skilled with a hammer to make a meaningful impact. Building an equitable future means calling on a wide range of people and talents.
Here’s how you can get involved in the global housing movement:- Speaking up on social media about the growing housing crisis
- Volunteering on a Habitat for Humanity build in your local community
- Travel and build with Habitat in the U.S. or in one of 60+ countries where we work around the globe
- Join the Let’s Open the Door movement and, when you donate, you can create your own personalized door
- Shop or donate at your local Habitat ReStore
Every action, big and small, drives a global movement toward a better future. A safe home unlocks opportunity for families and communities alike, but it’s volunteers and other supporters, working together with a shared vision, who can open the door for everyone.
Visit habitat.org/open-door to learn more and get involved today.
-
Neil deGrasse Tyson reveals the science of why he wants to be buried instead of cremated
“You don’t disappear. You transform.”
Astrophysicist Neil deGrasse Tyson is seemingly driven by an endless amount of curiosity. Whether it’s the tiniest sea quark or the biggest black hole known to astronomers, he wants to dig in and make it make sense. And what’s especially unique is his need to not only understand the science around us, but to make us understand too.
In a recent clip posted from the account of Tyson’s popular podcast StarTalk, we see Tyson giving a quick rundown of where “energy” goes when we die. With a chyron reading, “You don’t disappear. You transform. Some of you returns to Earth. Some of you travels the universe,” Tyson leans in and speaks directly to the camera. “In death, you’ve got pretty much two choices in modern society.”
When we are buried
He makes a case for being buried, as we see a traditional coffin being lowered into the ground. “You can be buried. That’s my choice, so that the energy content of my body—which is still there when you die—your molecules were built up from your lifetime of eating and exercise, and the building of your organs and your muscles and other tissue. In death, those molecules still contain energy.”
The clip cuts to a graveyard as Tyson continues. “If I’m buried and I decompose, all that energy gets absorbed by microbes, by flora and fauna dining upon my body the way I have dined upon flora and fauna my whole life. And that way, giving back to the Earth.”
When we are cremated
We then see a fire moving in warm yellow, orange, and red tones. Tyson explains what happens during cremation. “If you’re cremated, the energy content of those molecules doesn’t go away. It gets transferred to heat that then radiates infrared energy that was once the molecules of your body. It radiates it out into space, moving at the speed of light.”
He adds a most intriguing thought, which is that one could conceivably track that energy after cremation. “After somebody has been cremated, you can keep a timeline.” A photo of an AI-generated video of a milky, gaseous star system swirling around a bright light is shown. Tyson continues, “Where has their radiant energy been by now? If they were cremated four years ago, they would have reached the nearest star system, Alpha Centauri. So that, in a way, you’re still a part of the universe, just in a different form.”
What are our ashes made from?
In his piece, “What Happens to Your Atoms After You Die?” chemical/mechanical engineer Arvin Ash gives a specific step-by-step as to what happens to our atoms after we pass on. In cremation, he explains, “What are these ashes composed of? Phosphate and calcium make up your bones, so that’s where these atoms come from. What happens to these ashes? These ashes are likely to make their way eventually to soil, where they will be incorporated into the structure of plants. These plants will be eaten by animals and humans, and end up back in your body. Eventually, tiny bits of you will end up in your great-grandchildren’s morning cereal or hamburger.”
And he too believes that some of our atoms will reach the farthest corners of the universe. “Your body also has a tiny amount of radioactive elements. Tiny amounts of thorium and uranium will eventually become lead. But along with this decay, some atoms of helium will also be formed. Earth’s gravity isn’t strong enough to hold helium to our planet, and so tiny bits of what once was you will float off into space. So some of your atoms are in for a fantastical and exciting journey, forever floating to the farthest reaches of the universe until the end of time.”
On the Facebook, where this clip was also posted, this received over 3,000 comments, many of whom seemed fascinated by the cross-section of science and spirituality.
“Green burial”
Many had their own two cents to add. “Cremation, but then the ashes are used in a bios urn to plant a tree. You get a twofer… radiant energy from cremation to travel the universe, and then your ashes are used as nutrients for the tree.”
Some note that even though the video clip showed a coffin, they believe Tyson was most likely referring to a “green burial.” After one Facebooker asked, “How does your ‘energy’ get out of that sealed coffin to feed flora and fauna?” another answers, “That is exactly the point—in a traditional sealed casket and concrete vault, it doesn’t… at first. It actually delays that natural cycle for decades. That’s why there is such a growing interest in green burials or human composting; they remove those barriers so our nutrients can actually rejoin the ecosystem and support new life immediately. Over a long enough time, the coffin will probably decay too. Most things do.”
-
Love spicy food? Research shows it could reduce your risk of death by 25%.
Incredible news for those addicted to hot sauce.
American food doesn’t have a reputation for being very spicy. But if things keep going the way they have over the past 20 years, that could change. America is going through a spicy renaissance that is hard to miss at fast-casual restaurants, drive-thrus, and in the snack aisle.
As of 2025, 19 out of every 20 restaurants in the United States offer at least one spicy item. Frito-Lay now sells at least 26 varieties of Flamin’ Hot snacks, and as of last year, more than half of Americans were likely to buy an item listed as “spicy,” compared to 39% in 2015.
While this massive shift in American tastes sounds like it is bound to cause more pain than pleasure, research suggests the opposite. In fact, multiple studies associate eating spicy food with living a longer life. A 2025 study published in the Chinese Medical Journal found that people who ate spicy food at least once a week had a lower risk of vascular disease than those who rarely or never ate it.
A 2017 study from Larner College of Medicine at the University of Vermont found that Americans who ate hot red chili peppers had a 13% lower risk of death. Here is the big one: In 2020, research presented at American Heart Association Scientific Sessions, using data from more than 570,000 people, found that those who regularly consumed chili peppers had a 26% lower risk of death from cardiovascular disease and a 25% lower overall risk of death.
Bottles of hot sauce. Photo credit: Dominik Gryzbon/Pexels The studies show that eating spicy food is associated with greater longevity, but they have yet to pinpoint a direct cause. Correlation is not causation, so other lifestyle factors could be involved. However, capsaicin, the compound that gives peppers their heat, has been found to have numerous health benefits that may directly affect longevity, particularly heart health. Plus, it binds to receptors throughout the body, so its greatest benefits may yet be discovered.
According to Mayo Clinic, capsaicin has been found to increase the body’s ability to burn calories. It is also known to fight low-grade inflammation, which may contribute to heart health. One study found that capsaicin significantly reduced risk factors in adults with low HDL cholesterol levels.
Indonesian sambal. Photo credit: Fadli Octora Channel/Pexels “Chili peppers have many life-extending benefits and can be used in many meal preparation strategies,” Dr. Philip Goglia told Your Tango. “Capsaicin, which can be found in chilies, has been shown through past studies to have antibacterial, anticarcinogenic, and anti-diabetic properties. Additionally, it can reduce cholesterol levels in obese individuals.”
In a world where things that taste good are often bad for your health, this is great news for people who love food with a kick. It is a great excuse to carry a little bottle of Tabasco wherever you go. If you are not into spicy food but want the health benefits of capsaicin, take it slow by trying a little spice here and there, and you may build a tolerance. Before you know it, you could be graduating from mild chicken wings to Molten Lava Atomic Inferno sauce and cruising down the road to longevity.
-
A stylist noticed a subtle change in client’s hair and immediately asked if she was pregnant
The science behind what she spotted in her client’s hair is genuinely fascinating.
Beth Lunn was doing what hairstylists do: examining a client’s hair, moving pieces up and checking the texture and color. Then she stopped. She picked up another section. Looked closer. And then, without any prior conversation about it, asked her client, “Are you pregnant?”
The video she’d been recording for her Instagram page, @honeylunnhair, cut off there. The client, later identified as Chanelle Adams, laughed nervously and kept asking, “What? Why?” Lunn asked again. Adams repeated, “Why?” A few rounds of that, and then Adams looked straight at the camera and said, “Not in the video,” before Lunn ended the recording.
Within three days, the clip had reached 126 million views and 5 million likes, with one question dominating every comment section: how on earth did she know?
The answer, it turns out, is rooted in real biology. Lunn followed up with a second video after being flooded with questions, sharing photos of a client who was five months postpartum and walking through the science. As she explained it, “hormonal change causes an increase in estrogen and progesterone, which can alter the hair’s pigment (melanin).” She was careful to note that results vary from person to person, and that there is no “scientific evidence” that coloring one’s hair while pregnant causes harm to the baby, though she leaves that decision to her clients.
The hormonal explanation holds up. According to experts at BehindTheChair.com, elevated estrogen and progesterone during pregnancy can prolong hair growth cycles, change density, and shift the way hair looks and feels entirely. Texture, color, and even how it takes dye can all change.
On the question of coloring specifically, the NHS notes that most research shows it’s safe to dye or color your hair while pregnant. The chemicals in permanent and semi-permanent dyes could cause harm, but only in very high doses, and the amount absorbed through the scalp during a normal appointment is very low. Still, many people choose to wait until after the first 12 weeks, when the risk is lower. Worth knowing: if you’re in your second or third trimester, your hair may react differently to color than it normally would.
Commenters who watched the original video had their own theories about exactly what Lunn saw. @nicole.marie44 wrote, “Your hair tells you so much about your health! She probably saw banding in her hair, and that is common with pregnancy.” @asmaiel_soulvane put it simply: “If she could tell someone is pregnant from their hair. She’s worth the money hands down.”
Lunn hasn’t revealed exactly what visual cue tipped her off, which probably explains why people keep watching.
You can follow Beth Lunn (@honeylunnhair) on Instagram for more entertaining and hair-related content.
-
Chicken noodle in, Frosted Flakes out. A new trend has people ditching cereal for soup.
American breakfast is essentially dessert. Why not switch to something actually nourishing?
The traditional American breakfast of cereal, pancakes, and waffles is basically dessert in disguise. It’s extremely high in sugar and carbohydrates, low in fiber and protein, and designed to give you a momentary boost of energy that can lead to a big-time crash by the time you get to work.
To get your day off to the right start, your body really needs protein, whole grains, fruits, vegetables, and healthy fats. That’s why a new breakfast trend is taking hold in America: soup. It’s an easy way to get the nutrients you need, it’s easy to digest, and it’s great for people in a hurry or on a budget.
Popular food influencer Suzy Karadsheh, creator of The Mediterranean Dish, shared the benefits of soup for breakfast and a recipe for chicken and vegetable soup in a TikTok video earlier this year.
“It’s a soup for breakfast kind of morning, guys. And if it sounds weird to you, let me tell you, soup for breakfast is an ancient remedy. It’s been around for centuries,” Karadsheh said. “First of all, it’s a great way to fight inflammation, especially that morning inflammation right away. And it hydrates way better than water. And it’s also a great way to kick start my digestive system without that sugar crash.”
Soup is great for hydration
Soup is great for staying hydrated because, in addition to being a good source of water, it can be rich in salt and electrolytes that help you retain water. That’s a major reason we eat chicken soup when we’re sick and why it can make us feel better.
A bowl of soup. Photo credit: Nguyen Huy/Pexels Nutritionist Kat Chan, author of Full Serving, is a big believer in soup for breakfast.
“I love that it breaks the breakfast rules,” she wrote. “It’s cross-cultural, and there are no specific guidelines other than including protein, fat, and fiber. A warm, protein-rich, hydrating bowl – with a broth base – stabilizes blood sugar, supports digestion, and helps people feel more settled going into the day.”
She says that a bowl of soup in the morning is a great way to get your digestive system up and running.
“From a nutritional therapy standpoint, warm meals are often easier to digest than cold ones, especially if you’re already feeling the chill,” Chan continued. “Eating something warm first thing gives your body a solid hit of protein, fat, and fiber—the kind that keeps blood sugar steady and energy smooth.”
Soup is healthy and affordable
Soup is also a great way for people on a budget to have a nutritious breakfast. A healthy can of soup can cost as little as $2 for a bowl, and if you make it at home, a big batch with fresh vegetables, broth, and a bit of protein shouldn’t set you back more than a few bucks.
At first, switching from cereal to soup may make a lot of folks do a double-take, but once you get past the fact that it’s a major break from the American cultural norm, it makes a lot of sense. Maybe the weird part isn’t eating soup in the morning, but the fact that we ever thought Frosted Flakes was a great way to start the day in the first place.
-
The heartbreaking reason why this man is running marathons with a 55-lb fridge strapped to his back
A troubling diagnosis led to a heartfelt mission.
Among the thousands of runners participating in this year’s London Marathon, one figure stood out in a way that was impossible to ignore. As 30-year-old Jordan Adams completed the race with a 25-kilogram (55-pound) fridge secured to his back, heads turned at every mile.
Yes, it was unusual, but the heartbreaking reason behind it gave the moment a depth that stayed with those who witnessed it.
Carrying more than weight
Adams took on the challenge to bring attention to frontotemporal dementia, a condition that has shaped his family’s life for years. His mother, Geraldine, was diagnosed in her 40s when Adams was a teen, and died after living with the illness for six years. Since then, multiple relatives have also been lost.
He and his brother Cian later learned they both carry the same genetic mutation.
“I am a carrier. I have a 99.9% chance of getting familial FTD. It’s not a matter of if. It’s a matter of when,” Adams told the BBC, according to the Bristol Post. “And I just want do as much as I can in the time that I have to help those living with dementia, those impacted by it, so that I leave this world, hopefully in a better place when dementia does take my life.”
The fridge was never about pure spectacle. It was meant to represent something less visible but viscerally felt nonetheless.
“Because that’s what it feels like sometimes – like you’re carrying something heavy that no one else can see. I’m doing this to make dementia visible,” Adams said, according to LAD Bible. “But more than that… to show you that whatever you’re carrying, you don’t have to carry it alone.”
A moment shared with thousands
Running a marathon under normal circumstances demands months of preparation. Doing so with added weight required an even more careful approach, from building strength gradually to repairing equipment when it failed during training.
Still, it was the atmosphere on race day that left the strongest impression. Cheers from the crowd helped carry him through the most difficult stretches, turning an intensely personal mission into something shared by many.
“Honestly, it felt like the whole of London was with me and I’ve never experienced anything like that. I probably never will [again] in my life,” Adams recalled.
What comes next
The finish line in London marked the start of another challenge. Within hours, Adams traveled to begin a 32-day run across Ireland, completing a marathon in each county alongside his brother.
Beyond raising awareness, Adams shared that the “FTD Brothers” had an additional goal: “to try and raise a million pounds before we die of dementia.” This money would go toward research and provide support for families affected by the illness.
“We’re on a mission because we have a clock kind of ticking against us, and we want to make as much of a difference in the next 10, 15 years that we have and the time that we have left,” Adams said.
Choosing how to move forward
Living with that knowledge hasn’t been easy. Adams has spoken openly online about the emotional toll of his diagnosis, including periods of depression and uncertainty about the future. What helped him through it most was the encouragement he received from those around him. He now aims to provide that kind of hope to others facing similar realities.
“Losing my mum the way I did changed everything,” he told the Irish Examiner. “Now being diagnosed myself, I had a choice and I chose to do something that shows life doesn’t stop here.”
How to help the mission
Donations to the FTD Brothers’ GoFundMe have already climbed rapidly as more people hear their story.
If you want to help, you can donate directly to the FTD Brothers’ GoFundMe page here. Every contribution, no matter the size, supports dementia research and resources for families facing the same diagnosis.
-
Doctor explains how to accurately predict your longevity with simple at-home test
Adults should aim for a score of 8 or above.
Death: It’s hard to talk about, and sadly, even harder to avoid. That’s why everyone wants to know how long they will live and there are many indicators that can show whether someone is thriving or on the decline. But scientists have yet to develop a magic formula to determine exactly how long someone should expect to live. Which, let’s be real, is probably a good thing. Knowing exactly how much time you have left to enjoy your life could cause a lot of anxiety, to say the very least.
NBC News medical contributor Dr. Natalie Azar appeared on the TODAY show on March 8, 2023, to demonstrate a surprisingly simple test that may predict how long someone aged 51 to 80 has to live. The test is called the sit to stand test, also known as the sit-rising test or SRT, and it takes less than a minute to perform.
How to take the sit to stand test
The test is pretty simple. Go from standing to sitting cross-legged, and then go back to standing without using any parts of your body besides your legs and core to help you get up and down. The test measures multiple longevity factors, including heart health, balance, agility, core and leg strength and flexibility.
You begin the test with a score of 10 and subtract points on your way up and down for doing the following:
Hand used for support: -1 point
Knee used for support: -1 point
Forearm used for support: -1 point
One hand on knee or thigh: -1 point
Side of leg used for support: -1 point
Two studies, 13 years apart, came to the same conclusion
A 2012 study published by the European Society of Cardiology found a correlation between the SRT score and how long people live. A follow-up study published in 2025 in the European Journal of Preventive Cardiology further confirmed the SRT as a strong predictor of both natural and cardiovascular causes of death, reinforcing the original findings.
The study was conducted on 2002 people, 68% of whom were men, who performed the SRT test and were followed by researchers in the coming years. The study found that “Musculoskeletal fitness, as assessed by SRT, was a significant predictor of mortality in 51–80-year-old subjects.”
Those who scored in the lowest range, 0 to 3, had up to a 6 times greater chance of dying than those in the highest scores (8 to 10). About 40% of those in the 0 to 3 range died within 11 years of the study.
What does your score actually mean?
Azar distilled the study on TODAY saying: “The study found that the lower the score, you were seven times more likely to die in the next six years.”
“Eight points or higher is what you want,” Azar said. “As we get older, we spend time talking cardiovascular health and aerobic fitness, but balance, flexibility and agility are also really important,” she stressed. A score of eight or nine means you’re allowed to roll forward onto your knees and then rise, which a lot of people will find more comfortable. If you can rise that way, you’re still in a pretty good spot health wise.
One should note that the people who scored lowest on the test were the oldest, giving them a naturally elevated risk of death.
Dr. Greg Hartley, Board Certified Geriatric Clinical Specialist and associate professor at the University of Miami, told the Atlanta Journal-Constitution that we should take the study with a grain of salt. “Frailty, strength, muscle mass, physical performance: those things are all correlated to mortality, but I would caution everybody that correlation doesn’t mean causation,” he said.
And of course, the test doesn’t take into account injuries or disabilities that may make doing the test impossible. But one of the study’s authors says that the study is a call to take our mobility seriously.
“The more active we are the better we can accommodate stressors, the more likely we are to handle something bad that happens down the road,” Dr. Claudio Gil Araujo, told USA Today.
Even low-impact exercise like yoga can increase your mobility and flexibility and, thus, your SRT score. Photo credit: Canva What to do if your score is low
What should you do if you can’t manage a good score on the SRT? First of all, don’t panic! It’s never too late to improve your overall health, fitness, and strength, so regular exercise is a great thing to incorporate if you’re not already doing it.
A couple of specific skills that will help are boosting your ankle flexibility, hip mobility, and core strength. Trainers recommend incorporating squats, lunges, and planks into your regular routine. Just using your own bodyweight is plenty to get started, though if you’re up for incorporating any added loads, the strength training will do wonders for your bone density, as well.
But remember that the SRT is just a measure of strength and mobility, which could correlate to an older person’s likelihood of suffering from a fatal fall. It doesn’t do anything to measure your cardiovascular health (vitally important especially in older people), for example. And it may not even be the most reliable longevity test out there. It has been criticized for its extremely unnatural range of motion. For starters, rising by pushing up on the sides of our ankles with our knees pointed outward is certainly not representative of a real-life situation. Some doctors insist that your comfortable walking speed is a better indicator of health and longevity, while others say grip strength is the key measurement.
Remember, it is never too late to start healthy routines for a better quality of life.
This article originally appeared three years ago. It has been updated.
-
One simple shift in your morning routine can improve your sleep and energize you all day
The good news: this ‘biohack’ requires almost no willpower.
Most of us have a desire to improve our health, sleep more soundly, have more energy and just generally feel better in our daily lives. And yet those things feel elusive to many of us, so we’re always on the hunt for hacks that can help us, and if those hacks don’t require a huge change in lifestyle or herculean feats of willpower, all the better.
Thankfully, there’s one small change you can make to your morning routine that can make a big difference in how you feel, think and sleep, and it’s refreshingly simple.
The simple morning habit that changes everything
In a nutshell: Go outside and face the sun. More specifically, go outside as soon as possible after waking, but definitely within the hour, and look toward the sun for 2 to 10 minutes if it’s a bright, sunny day and a little longer on a cloudy one.
Most of us know we get vitamin D from sun exposure on our skin, but that’s really not what getting morning sunlight is about. It’s about the sun’s light energy hitting our eyes.
As Dr. Andrew Huberman, associate professor of neurobiology and ophthalmology at Stanford University School of Medicine, explains, “This is not some ‘woo’ biological thing. This is grounded in the core of our physiology. There are literally hundreds if not thousands of quality peer-reviewed papers showing that light viewing early in the day is the most powerful stimulus for wakefulness throughout the day and it has a powerful positive impact on your ability to fall and stay asleep at night.”
Huberman calls it a “power tool” for getting a great night’s sleep and lists it as one of the six pillars people should invest in every day—morning sunlight, daily movement, quality nutrition, stress control, healthy relationships and deep sleep.
While the advice to look toward the sun flies in the face of all the times we’ve been warned not to look at the sun, in the early morning, the sun is less intense and you don’t need to look directly at it to get the benefits of its light rays. The photons still enter your eyes through indirect light, triggering the cortisol spike that sets your circadian rhythm in order.
A woman faces the warm sun. Photo credit: Canva Why sunlight is so important
“Getting sunlight in your eyes first thing in the morning is absolutely vital to mental and physical health,” Huberman says. “It is perhaps the most important thing that any and all of us can and should do in order to promote metabolic well-being, promote the positive functioning of your hormone system, get your mental health steering in the right direction.”
And you can also see Dr. Huberman go a lot more in depth about the benefits of sunlight and light therapies of all kinds here.
This article originally appeared two years ago. It has been updated.
-
9 body language mistakes that quietly come across as rude and what to do instead
“The perception is the important part.”
You finally have good news. A promotion at work. The text you’ve been waiting all week for. You watch your kid take those first wobbly steps across the living room.
You excitedly tell a friend, your heart still racing a little, and they glance at their phone, mumble, “That’s great,” and slump back into their chair. Technically, they said the right thing. But their body told a different story.
Nonverbal cues are like the backstage crew of every conversation. Just because you don’t always notice them doesn’t mean they’re not there, controlling the lights, the mood, and the entire show. Psychologist Albert Mehrabian suggested that when we express feelings, only a small portion of the message comes from words, while much of the rest comes from tone and body language.
What does your body language say about you? Photo credit: Canvas In other words, you can say “I’m listening” with your mouth, but your posture, eye contact, and tone of voice might be saying “I’m not.”
But there’s hope! These are skills, not personality flaws, and once you see the patterns—a handful of automatic, low-awareness habits that can unintentionally make others feel judged, dismissed, or unimportant—you can start to shift them.
Here are nine common “silent habits” that can create distance, plus gentle ways to adjust your behavior:
1. Avoiding eye contact
You’re halfway through a story about how your previous apartment was infiltrated by bees, and you can feel it: the other person’s gaze keeps sliding past your shoulder, down to the table, anywhere but your face. You finish the story, but something deep within you recoils.
In many cultures, steady, comfortable eye contact is one of the simplest tools we have to convey, “I’m here with you. You matter.” Without it, words can feel hollow. When the opposite happens—when we rarely look someone in the eye during a conversation—they may feel invisible or boring, even if it’s just meant to give them some space or to “not stare.”
Eye contact can be hard or even painful for some people, including folks who are shy, anxious, or neurodivergent. Others may have been raised in a culture that did not demand steady eye contact. That is why it helps to treat it as a flexible tool rather than a moral test.
How to shift: Try the “50/70” guideline, and hold eye contact about half the time while you speak and a little more while you listen. Let your gaze rest on their eyes or the bridge of their nose, then drift away naturally. If direct eye contact feels intense, look near their eyes instead; you’ll still create a sense of connection.
2. Crossing your arms
This one is tricky. Sometimes, you cross your arms because it’s cold outside and you forgot to bring a jacket. Other times, you truly don’t know what to do with your hands.
A tightly crossed posture often reads as “closed off,” “annoyed,” or “not open to what you are saying,” even when you feel fully engaged. Body language researchers describe it as creating a physical barrier. The perception is the problem, not necessarily the posture itself. As nonverbal behavior expert Alison Henderson has noted, “The perception is the important part. They may think a gesture is harmless because they don’t mean anything by it, but it’s how it’s perceived that becomes the issue.”
Over time, friends may stop sharing things with you. It’s difficult to be vulnerable with someone whose body keeps bracing for impact.
How to shift: Experiment with opening your stance. Rest your arms at your sides, in your lap, or around a cup, notebook, or bag. When you show your hands—especially with palms relaxed or open—you tend to look warmer and more approachable.
3. Phubbing (or phone snubbing)
Even a quick glance at your phone’s notification screen can feel like a tiny rejection, especially during emotionally charged moments. Research suggests that “phubbing” (a blend of “phone” and “snubbing”) can chip away at relationships over time, as it signals to the other person, “I’m checking to see if something more interesting has popped up.”
Checking your phone, even for a second, can have negative social impact. Photo credit: Canva The worst part is that most people check their phones without trying to be rude—often, they don’t even care what’s on it. Our phones are simply irresistible, and our daily habits have hard-wired constant checking.
How to shift: When you’re with someone, try putting your phone fully away. Not face-down on the table or across the room, but away, either in another room or in your backpack. When you’re impervious to its seductive hum calling for your attention, you can be truly present with what matters: the other person in the room. However, if you truly expect an urgent call or text, name it upfront: “Just a heads up, I’m waiting for a call from so-and-so. I might check my phone once or twice, but I’m listening; I really want to hear this.” This tiny disclaimer can do wonders.
4. Slouching or “checked out”
No one’s perfect; we all have days when we want to melt into our couch and become one with its cushions. But when your shoulders cave in, your gaze drifts, and your whole body tilts away from the person speaking, your posture can come across as disinterest or apathy, no matter how engaged you are in the conversation. As body language consultant Dr. Lillian Glass puts it, poor posture conveys that you’re “not positive, not energetic, not caring.” Even if you’re fully mentally present, a rounded-in posture can make you appear inattentive or guarded.
Posture is a complex subject: it shapes not only how people see you, but also how you feel. A more upright, supported posture can boost alertness and mood, making it easier to stay present.
How to shift: Practice at home. Sit with your lower back supported and your feet on the floor if you can. Let your shoulders relax instead of locking them in place. Maybe lean forward a bit. Doing this when someone talks (just a few degrees, not “invading your space” territory) can come across as an act of solidarity.
5. Eye rolling and other “I’m above this” expressions
Few gestures cut as sharply as an eye roll. A sigh, a smirk, or a raised eyebrow at an inopportune moment can sting as much as harsh words.
Relationship researcher Dr. John Gottman points to contempt—often expressed through eye‑rolling, mocking faces, or sneering tones—as one of the most corrosive behaviors in close relationships. To the person on the receiving end, it does not just say, “I disagree.” It says, “You are beneath me.”
But it’s not so simple, is it? The movement can reflect many things: frustration, fatigue, overwhelm, or thinking. Someone might roll their eyes because they’re searching for the right words (and looking up is just part of how they process information), or because they are reacting playfully or dramatically, but it lands in a way they didn’t intend. However, it’s important to be mindful of when, how, and where you roll your eyes—eye rolling is easy to misread.
How to shift: When you feel that “Ugh, I can’t believe this” frustration rise, hit pause. Take a breath and soften your expression on purpose, even for a second. If you disagree or feel hurt, try putting it into words instead of rolling your eyes. “I’m having a strong emotional response, and I’m not sure why. Can you tell me more about where you’re coming from?” A simple phrase like this leaves little room for interpretation. Respectful curiosity keeps the door open.
6. Standing too close and invading personal space
Everyone carries an invisible bubble around their body, a personal “comfort zone” that shifts with culture, relationship, and context. When you stand too close, especially with acquaintances or coworkers, you can trigger a sense of intrusion or even threat.
Anthropologist Edward T. Hall’s classic research on proxemics identifies a hierarchy of space around every person: an intimate zone (roughly 0–1.5 feet) reserved for close loved ones; a personal zone (1.5–4 feet) for good friends; and a social zone (4–12 feet) for colleagues and acquaintances.
You do not need to create charts outlining everyone’s “personal space parameters” (nor should you). The key lies in what you can see: in real life, people lean back, step away, or angle their bodies when they want more room.
How to shift: With new people or in professional settings, be cautious and err on the side of a little extra space (often around 4–6 feet). Watch their cues. If they step closer, so can you. If they step back or turn away, respect that and recognize it as a boundary.
7. Constant fidgeting
Bouncing a leg, tapping the table, clicking a pen, or twisting your hair can all help your body release nervous energy. These aren’t “bad” habits per se, but during a conversation—especially in small spaces or during meetings—they can distract or even irritate those around you.
In extreme cases, constant fidgeting can trigger a biological response. Some people live with misokinesia, a strong negative reaction to repetitive movements in their field of vision, and a jiggling foot can be overwhelming, preventing them from hearing your actual message.
Notice your fidget triggers. Photo credit: Canva How to shift: Start by noticing your patterns. Do you fidget more when you feel anxious, bored, or overstimulated? The next time you feel those emotions, check if you’re fidgeting. When you catch yourself, do a quick realignment, and gently plant your feet on the floor. Rest your hands on a steady surface. Move your energy into slower, deliberate actions, like taking a deep breath, sipping water, or uncurling your shoulders. You don’t have to be perfectly still. Just find a calmer rhythm.
8. Being late and acting like it’s “no big deal”
Most of us understand that sometimes, life gets in the way. There was a crash on the highway, leading to an extra 15 minutes of traffic. The kids refused to put their shoes on and leave the house. Your boss monopolized your attention after work.
But more than the actual act of lateness, what hurts is the failure to acknowledge it. When someone walks in late and acts as if nothing happened, the people who waited and were patient can feel like their time isn’t important. Like they’re supporting characters in the late person’s life, just waiting in the wings until they arrive. If that pattern repeats, the warmth and trust that once permeated the relationship can run dry, as friends and coworkers start to pull back emotionally, even if they never say exactly why.
How to shift: As soon as you realize you’re running late, send a quick message. “Running 10 minutes behind—so sorry, I’ll be there soon.” When you arrive, offer a simple, sincere apology: “Sorry for being late! Thanks for waiting for me.” No one’s expecting an Oscar-winning speech or monologue. You don’t have to be long-winded or self-flagellating to convey how sorry you are. Owning the impact can restore more goodwill than you think.
9. Finger pointing, literally
During a conversation, you extend your index finger toward another person. You’re just being helpful, identifying the person you’re talking about, which often happens unconsciously in moments when emotions run high.
But there’s a reason this is one of the older taboos in social gesturing: finger-pointing has historically been associated with accusation, blame, and aggression. In Western cultures, finger-pointing at a person reads as lecturing, dominant, or confrontational. Even in calmer contexts, it can make the person on the receiving end feel singled out or diminished. In a casual disagreement with a friend, even a gentle finger jab toward them while speaking can make the exchange feel more combative than it needs to be.
How to shift: When you feel the itch to gesture for emphasis, use an open hand instead, with your palms facing upward. You can even gesture in the air between you and the other person, instead of directly at them. When you refer to something specific, try using your whole hand to point in that direction rather than a single extended finger.
Body language is a learnable skill
As we’ve mentioned, there are a million reasons why these habits join our autopilot, and they don’t always come from mean, judgmental places. No one wakes up and thinks, “Today I will cross my arms and glance at my phone to make my friend feel small.”
The nine habits described here share one important quality: nearly all of them are unintentional.
But the truth is, your body keeps talking, even when you stay quiet. When your body tells a different story than the one that lives in your heart, people feel that mismatch. And often, they go with the one they can see, not hear.
Here is the hopeful piece: you can learn to excel at nonverbal communication, just like any other skill. With gentle awareness, you can sit up a little straighter, maintain steady eye contact, and treat even the smallest gestures with care.
You don’t need to fix everything at once. Conversations shouldn’t feel like a system overload of monitoring every aspect of your body (actually listening to what’s being said is still important, so don’t forget that). Maybe you uncross your arms on purpose, or throw your phone in the other room. Over time, those small shifts add up. Others will feel a little more seen, a little more respected, a little more at ease in the space around you.
