I Tried The 5-5-5-3 Method To Beat The 3pm Slump And Chronic Distraction

I’ll be the first to admit my concentration levels aren’t great. In my twenties, I was pretty good at getting my head down and boshing out a project, free from distraction.

But nowadays, with the ping of social media notifications, WhatsApp messages, emails, Slack updates, news alerts, to-do list reminders, not to mention the 20+ tabs I have open and need to flit between on a daily basis (and all the parenting mental load tabs running in the background: who needs picking up at what time tonight? What shall I make for dinner? Whose birthday party do I need to buy gifts for ahead of this weekend?), I am in a state of constant distraction.

It can be pretty exhausting.

Sometimes it feels like I can barely get one thing done – a task, an article, a bunch of emails fired out – without becoming distracted by about 13 other things that need to be done. And then the first task becomes this monster hill to climb.

Like most people, I’m not immune to the odd mid-afternoon slump, either. If I’ve had a disrupted night’s sleep – which happens a lot with kids under five – I often find this period is when my productivity nose-dives off a cliff.

So, I was intrigued to hear about the 5-5-5-3 method from career coach, Jo Irving. It’s a mindful productivity hack for getting things done, which involves:

  • Five minutes of planning, where you set your intention and clearly define the task at hand.
  • Five minutes of preparation including tidying your workspace, removing distractions, and gathering any tools or materials you need.
  • Five minutes to reset your nervous system through mindful breathing or stillness.
  • 30 minutes focused on your work. The idea is that by the time you start working, you’re fully prepared mentally, emotionally, and practically, which makes you knuckle down and crack on.

“Clients often tell me it helps them transition more easily into deep work, especially on days when they feel scattered or overwhelmed,” Irving said.

“The breathing component is particularly useful for calming the mind, while the preparation phase eliminates the common excuse of ‘I’m not ready yet’.

“By respecting the mental runway you need before engaging with a task, the method reduces procrastination and enhances focus.”

I was intrigued as to whether this intentional method could help me free myself from distraction overload and help me shift into a better state of focus.

Have you tried the 5-5-5-3 method?
Have you tried the 5-5-5-3 method?

What happened when I tried the 5-5-5-3 method

I hit a bit of an afternoon slump around 2.30pm, so I decided to go for a quick walk and then returned to my computer to focus on writing.

First things first, I planned what I was going to write and made sure I had all the necessary information to hand. Then I cleared my desk of clutter (empty water bottles, plates, cups, random bits of paperwork), popped my phone in the other room, turned off notifications on Slack, and sat down to write.

To begin with I sat and focused on my breathing for a few minutes. My brain tried to distract me throughout – the buzz of a notification on my phone in the other room, the lure of a tab on my laptop, but I chose to ignore each distraction and continued with my breathing, focusing on a plant on a bookshelf nearby. It was actually very calming. (I had this music on in the background which probably contributed to the relaxed vibe.)

After around three minutes, I felt ready to start. I clocked the time on my laptop and began to type.

I have to admit, the intentional start to this period of focus did seem to help me stay on track. I am forever getting distracted by about 25 open tabs on my laptop, but I maintained focus on the one tab I was using and continued to write.

Irving noted the method works “particularly well for people who struggle with distractions or have difficulty getting started”. Hi, hello. “Rather than forcing yourself into work mode, this technique creates a natural, structured entry point into deep concentration,” she explained.

“It’s especially effective for those who feel mentally fragmented throughout the day or overwhelmed by a long to do list. That said, like any tool, consistency is key. It’s most powerful when used regularly, not just as a one off.”

Any drawbacks to this approach?

The only thing I’d say is that I didn’t feel like I needed to take a whole five minutes for planning, another five minutes for preparing my workspace (it took barely 60 seconds) and a whole five minutes for breathing.

I think depending on what your job is or how fast-paced it is, you could probably tweak these timings to suit.

The career coach agreed that for people working in reactive environments where immediate responses are required, carving out 15 minutes before each task might feel impractical.

“Similarly, if you’re constantly context switching or working in a high interruption role, the method may need some adjusting,” she added.

“But in coaching terms, I’d say that’s not a flaw in the technique, it’s just about tailoring it to your real world circumstances.”

Irving summarised the approach as being “ideal for anyone trying to reclaim their focus in a world full of distractions”.

I certainly found it refreshing – and almost freeing – to not be pulled in a hundred different directions at once. I also managed to finish my article in one go, without flicking between tabs, which rarely happens nowadays. (Sometimes I can end up straddling about five different demands and projects as a result, and I wonder why I haven’t got everything I’d hoped to get done completed at the end of the day.)

Irving ended: “If you’re someone who tends to dive into tasks without much thought or ends the day wondering where your time went, this approach can be a game changer.”

After giving it a go, I’d say it’s certainly worth a shot!

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Chronic Hepatitis B Affects Millions Worldwide – So Why Do People Know So Little About It?

Chronic hepatitis B is not something most people think about in their day-to-day lives.¹ But, globally, it remains a major health issue – and one that health leaders say is not improving fast enough.²

Chronic hepatitis B is a long-term liver infection caused by the hepatitis B virus, which can increase the risk of developing severe liver damage (cirrhosis) and liver cancer.³ People can become infected with the hepatitis B virus through exposure to infected blood and other bodily fluids.² Most people do not experience any symptoms when initially infected with the hepatitis B virus, and the infection can go unnoticed for many years.²˒³

It is estimated that approximately 240 million people are living with chronic hepatitis B globally.²˒³ Yet despite the burden, the World Health Organization (WHO) states that efforts to eliminate hepatitis B as a public health threat by 2030 are currently off track.²

While tools like vaccinations, testing and treatment already exist, progress has not kept pace with what is possible.²

Challenging a lack of awareness of chronic hepatitis B

Against that backdrop, a new global online survey commissioned and funded by GSK and conducted among 5,000 general public adults across five countries suggests that one of the biggest challenges may be something much simpler: awareness.¹

Despite affecting hundreds of millions of people worldwide,² chronic hepatitis B remains out of sight for many.¹ More than eight in 10 adults surveyed say they were either unaware of chronic hepatitis or knew very little about it.¹

The lack of awareness goes beyond simply not recognising the disease name. Many people are unclear on basic facts – from how the virus is prevented (such as through vaccination, and reducing exposure to blood and other bodily fluids that may carry the hepatitis B virus³) and if treatment is available, to how it impacts long-term health.¹

Chronic hepatitis B: a major cancer risk flying under the radar

One of the most striking findings from the survey is the gap between what is known medically about chronic hepatitis B and how it is perceived by the public.¹

Chronic hepatitis B is a leading cause of liver cancer, estimated to be the cause of around half of liver cancer cases globally.²˒⁴ Yet only approximately one in three people in the GSK survey considered it to be a high-risk factor.¹ By comparison, far more people associated lifestyle and environmental risk factors like smoking, alcohol use, obesity and air pollution with cancer.¹ Even among those who are aware of a link between chronic hepatitis B and liver cancer, the scale of the risk is often underestimated. On average, the adults surveyed thought chronic hepatitis B accounted for around a quarter of liver cancer cases, significantly lower than current global estimates.

Richard Moran Photography Ltd

Why low awareness about chronic hepatitis B can delay action

Low awareness does not just affect what people know. It also shapes how they think and what they do.

Around three in four adults surveyed said they had never been tested for hepatitis B.¹ Among adults who have never been tested, the leading barriers are simply never having considered it and not thinking they were at risk – not active refusal.¹

When something isn’t widely discussed and commonly understood, it can be harder to place in a personal context.

Increasing the visibility of chronic hepatitis B

What makes this issue more striking is that chronic hepatitis B is a disease we know a great deal about and can manage.

Vaccination, testing and treatment for hepatitis B are well established.¹ Yet globally, outcomes are not improving at the pace expected, with low treatment coverage and delayed diagnosis still contributing to rising numbers of deaths.¹

The WHO’s latest assessment suggests that the gap today is less about whether solutions exist, and more about how consistently they are used in practice, and how much priority is given to addressing the condition by healthcare decision makers, including policymakers. Closing that gap may depend, in part, on making the condition feel more visible and more relevant to people’s lives.¹

Making hepatitis B part of the conversation

Chronic hepatitis B is too often overlooked, with consequences that can be serious for individuals, families and communities.¹˒² Greater awareness can help change that.

Breaking the chain starts by breaking the silence. By talking more openly, understanding whether testing may be relevant, and knowing how to help protect yourself and others, we can take an important first step.

Because when something becomes part of the conversation, it becomes easier to recognise when it matters. Talk. Test. Protect.

To learn more about living with chronic hepatitis B, read Natalia’s story on GSK.com.

References:

  1. GSK Global Chronic Hepatitis B Awareness 2026 Survey, data on file.
  2. World Health Organization. Global hepatitis report 2026. Available at:
    https://www.who.int/teams/global-hiv-hepatitis-and-stis-programmes/hepatitis/reports/global-hepatitis-report-2026. Last accessed: July 2026.
  3. World Health Organization. Hepatitis B. Available at: https://www.who.int/news-room/fact-sheets/detail/hepatitis-b. Last accessed: July 2026.
  4. Rumgay H et al. Global burden of primary liver cancer in 2020 and predictions to 2040. J Hepatol. 2022;77:1598–1606. doi: 10.1016/j.jhep.2022.08.021.
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A slowing Atlantic current could unleash stronger California storms

A major Atlantic Ocean current is slowing, and the consequences could reach far beyond the Atlantic. New research from the University of California, Riverside suggests the change could strengthen powerful storms along the California coast while reducing snowfall over Greenland.

The Atlantic Meridional Overturning Circulation, or AMOC, is a vast system of ocean currents that acts like a planetary conveyor belt. It carries warm tropical water northward, helping keep regions such as Europe relatively mild. After the water cools and becomes denser, it sinks and flows southward along the ocean floor.

“It is well known that the AMOC is a big player in the world’s climate system, and that it is slowing down. What we didn’t know is exactly how the AMOC might impact atmospheric moisture and storms outside the Atlantic region,” said Mohima Mimi, a UCR doctoral student in climate dynamics and the paper’s lead author.

“It turns out a weakening AMOC will strengthen storms across parts of North America by the end of the century, along the California coast in particular, while reducing them over Greenland and the Arctic.”

Stronger Atmospheric Rivers for California

The study, published in Nature Communications, found that a weaker AMOC could alter ocean temperatures in ways that change how much moisture the atmosphere can carry. It could also strengthen winds high in the atmosphere that guide storms across the Northern Hemisphere.

Those stronger winds would help storms move more moisture toward the West Coast, increasing the intensity of atmospheric rivers.

Atmospheric rivers are long, narrow bands of water vapor that transport moisture from tropical regions toward higher latitudes. They provide California with a significant share of its water, but they can also produce severe flooding and widespread damage.

“In California, atmospheric rivers are a double-edged sword,” Mimi said. “They supply much of the state’s water supply, but as they become stronger, they’re likely to also bring widespread destruction.”

Storm Patterns Could Shift Worldwide

The climate modeling also points to more atmospheric rivers along the eastern coast of South America and around Antarctica. At the same time, Greenland would experience fewer storms, leading to less snowfall and slower ice accumulation.

These projected changes appear in a high greenhouse gas emissions scenario in which the AMOC continues weakening throughout the century.

Scientists have already observed signs that the AMOC is slowing as human-caused climate change raises global temperatures. Climate models indicate that the decline is likely to continue if greenhouse gas emissions remain high.

Cutting Emissions Could Reduce the Impact

Greenhouse gases mainly come from burning fossil fuels such as coal, oil, and natural gas. Other major sources include methane from livestock such as cattle, deforestation, industrial activity, and waste from sources including landfills.

Wei Liu, an associate professor of climate change and the paper’s senior author, said reducing these emissions could limit their effects on the AMOC and lessen the current’s influence on future rainfall patterns.

Stronger atmospheric rivers would raise the threat of flooding and infrastructure damage. However, they could also offer opportunities to collect additional water if communities improve forecasting and expand storage systems.

An Atlantic Shift With Global Consequences

The results highlight the deep connections within Earth’s climate system. A change in one major ocean current can alter rainfall and extreme weather thousands of miles away, affecting ecosystems, water supplies, and communities across several continents.

“This research shows that the effects of the AMOC extend far beyond the Atlantic Ocean,” Mimi said. “Understanding these connections will help us better prepare for future changes in water resources and extreme weather.”

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Misfolded insulin may be quietly driving diabetes

Much like paper must be folded into the correct shape to create an origami sculpture, proteins inside cells must form precise three-dimensional structures before they can function properly.

As prediabetes advances toward diabetes, this delicate process can begin to break down. Misfolded and defective proteins accumulate inside cells, creating stress that can damage the pancreatic cells responsible for producing insulin.

Researchers from Sanford Burnham Prebys Medical Discovery Institute and the University of Michigan reported new details about this process on June 1, 2026, in the Proceedings of the National Academy of Sciences. Their findings reveal how insulin-producing cells coordinate protein folding and what happens when that system falls out of balance. The work suggests that strengthening the cellular machinery responsible for folding proteins could help protect these cells from damage.

Why Insulin-Producing Beta Cells Become Overwhelmed

Beta cells in the pancreas monitor blood sugar levels. When glucose rises, they respond by producing additional insulin, which helps return blood sugar to a normal range.

As diabetes progresses, however, beta cells increasingly struggle to meet the body’s demand for insulin.

Previous research has linked this decline to the misfolding of proinsulin, the precursor protein cells use to make insulin. Scientists already knew that improperly folded proinsulin accumulates during diabetes and places stress on pancreatic beta cells. What remained uncertain was which additional proteins help control the process and how they work together.

“We knew that the system for preventing proinsulin misfolding depended on a chaperone protein called binding immunoglobulin protein and a number of cochaperones,” said Randal J. Kaufman, PhD, a professor in the Center for Metabolic and Liver Diseases at Sanford Burnham Prebys and senior and corresponding author of the study.

“Our goal was to examine how these partner proteins coordinate proinsulin folding and remove any misfolded mistakes, as these steps are essential for the health of insulin-producing cells.”

Tracking a Key Protein Inside Beta Cells

To study the interactions of binding immunoglobulin protein (BiP), the researchers genetically modified mice so that BiP in their beta cells carried an additional amino acid chain called a peptide.

The added marker consisted of three copies of an eight-amino-acid sequence known as a 3xFLAG-tag. It acted like a molecular beacon, allowing scientists to detect and isolate BiP more easily during experiments.

The results pointed to an especially important role for p58IPK, one of BiP’s cochaperone proteins.

When researchers genetically removed p58IPK from two different cell lines, misfolded proinsulin accumulated at higher levels. Tests in mice engineered not to produce p58IPK produced similar evidence. Their beta cells made smaller amounts of both proinsulin and insulin.

BiP and p58IPK Must Work Together

The team then restored p58IPK in one of the modified cell lines. Reintroducing the protein improved the cells’ ability to fold and transport proinsulin while reducing the accumulation of improperly folded copies.

However, p58IPK could not replace BiP’s central role. Those improvements did not occur unless BiP was also present.

The researchers next investigated whether increasing BiP could compensate for the absence of p58IPK. When cells produced extra BiP but lacked p58IPK, they showed only modest gains in proinsulin folding and its movement out of the cell. The improvements were substantially greater when both proteins were present at normal levels.

“Like a single tennis player trying to play a doubles match, we found that BiP cannot just go it alone in maintaining the proper folding of proinsulin,” said Insook Jang, PhD, a staff scientist in the Kaufman lab and lead author of the manuscript.

The investigators also identified additional partner proteins involved in folding and transporting proinsulin, as well as detecting and managing misfolded versions. More research will be needed to determine precisely how these proteins influence insulin production and the progression of diabetes.

“Our studies highlight that proinsulin folding is vulnerable to many of the same cellular stresses that cause beta cell failure in type 2 diabetes,” said Kaufman.

A Potential New Diabetes Treatment Strategy

Most existing diabetes medications do not directly correct the protein-folding problems that may contribute to beta cell failure. Instead, they primarily control the disease by helping tissues absorb more glucose or prompting the pancreas to release more insulin.

No current therapies are designed to improve proinsulin folding in order to preserve the health and function of beta cells.

“If we can learn how to influence the coordinated activity of BiP as a key regulator of proinsulin folding, we may find a promising treatment strategy for intervening early to prevent or reduce damage to insulin-producing cells,” said Kaufman.

Additional authors include Alec Duffey and Pamela Itkin-Ansari at Sanford Burnham Prebys and Peter Arvan at the University of Michigan.

The study was supported by the National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases, National Cancer Institute and Breakthrough T1D (formerly JDRF).

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Hidden charcoal reveals the true age of ancient cave paintings

For the first time, scientists have accurately determined the age of prehistoric paintings inside Font-de-Gaume, a celebrated decorated cave near Les Eyzies in Dordogne (southwestern France).

The new findings provide firm dates for two black images, a bison and a masklike figure, and reveal that parts of the artwork were created during widely separated periods. The results could give archaeologists a powerful new way to reconstruct when people entered decorated caves, made paintings, and returned to alter or add to them.

Why Ice Age Cave Paintings Are Difficult to Date

Dordogne is home to some of the best-known prehistoric art in Europe, including the paintings at Lascaux. Yet determining exactly when many of these images were created has remained extremely difficult.

Radiocarbon dating works by measuring carbon-14, a radioactive form of carbon that gradually disappears after an organism dies. Because charcoal is made from burned organic material, it can often be dated using this method. Mineral pigments, however, usually contain no carbon and therefore cannot be analyzed in the same way.

Researchers had long believed that many black paintings in the region were made entirely from iron and manganese oxides. These naturally occurring minerals can produce dark pigments, but they do not contain the organic carbon needed for radiocarbon dating.

As a result, the artwork was generally considered impossible to date directly. However, scientists had never conclusively demonstrated that the pigments contained no carbon at all.

Searching for Charcoal Hidden in the Pigment

To investigate, the researchers analyzed the chemical composition of two black figures at Font-de-Gaume. One depicts a bison, while the other is commonly described as a mask.

The team used Raman microspectrometry and hyperspectral imaging, two techniques that can identify materials without noticeably damaging the artwork.

Raman microspectrometry uses light to examine how molecules vibrate, producing a chemical signature that can help identify pigments and other substances. Hyperspectral imaging records subtle differences in color and reflected light at each point in an image. Scientists can use those measurements to determine which compounds are present.

Hyperspectral imaging is widely used in cultural heritage research because it can reveal features that are difficult or impossible to see with the human eye. It also has applications in biomedical science, agriculture, environmental monitoring, and astrophysics.

Both methods revealed traces of charcoal in the paintings’ black pigment.

The charcoal was distributed consistently throughout the black lines of the figures. That pattern was important because it indicated that the carbon was part of the original pigment rather than contamination left by later graffiti, visitors, or tourist activity inside the cave.

Tiny Samples Reveal the Paintings’ Ages

Once the charcoal had been confirmed, researchers received exceptional authorization to remove extremely small samples for carbon-14 dating.

Analyzing such limited material is technically challenging. Scientists must collect enough carbon to obtain a reliable measurement while removing as little as possible from the ancient image.

The results confirmed that the bison dates to the Upper Paleolithic, the later portion of the Old Stone Age when anatomically modern humans created many of Europe’s most famous cave paintings.

The bison was painted between 13,461 and 13,162 calBP.

CalBP means Calibrated Before Present, with present conventionally defined as the year 1950. Radiocarbon measurements must be calibrated because the amount of carbon-14 in the atmosphere has changed over time. Those variations can be influenced by factors including solar activity and changes in Earth’s magnetic field.

The new date places the bison slightly later than previous estimates.

A Mysterious Mask Created Across Different Periods

The mask produced an even more complex result. Samples from separate parts of the figure yielded three different ranges.

One section was dated to between 8,993 and 8,590 calBP. Another was dated to between 15,981 and 15,121 calBP, while a third was placed between 15,297 and 14,246 calBP.

These results suggest that the image may contain elements created at very different times. Rather than being the work of a single artist during one visit, the mask may preserve multiple episodes of artistic activity separated by thousands of years.

That possibility offers a more layered picture of prehistoric cave art. Decorated caves may not always have been completed during a single period. Some could have remained meaningful places that later communities revisited, modified, or reinterpreted.

A New Tool for Understanding Prehistoric Art

The research was led by a scientist from the Laboratoire de développement instrumental et de méthodologies innovantes pour les biens culturels (Chimie ParisTech-PSL/CNRS/Ministère de la Culture). The study was published in PNAS.

The research brought together specialists from several French scientific and cultural institutions.

Contributors included scientists from Laboratoire de mesure du carbone 14 (CEA/CNRS/IRD/ASNR/ Ministère de la Culture), a national platform affiliated with Laboratoire des sciences du climat et de l’environnement (CEA/CNRS/ Université de Versailles Saint-Quentin-en-Yvelines). Researchers from the Histoire naturelle des Humanités préhistoriques laboratory (CNRS/MNHN/Université de Perpignan Via Domitia), the Centre des monuments nationaux, and the Centre de recherche et de restauration des musées de France also participated.

By combining chemical imaging with highly sensitive radiocarbon measurements, the team has developed a method that could be applied to other prehistoric figures previously considered undatable.

More precise dates could help researchers determine which paintings were created during the same period, how artistic styles changed, and whether generations of people repeatedly returned to particular caves. That information may ultimately reveal more about the communities that produced the images and the cultural importance these underground spaces held over thousands of years.

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Hundreds of thousands of women get morning-after pill via free pharmacy service

Since October, the morning-after pill has been made available free-of-charge at high street pharmacies under a new scheme in England.

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I’m Traveling The World At 84. Here Are My Secrets To A Long, Healthy Life.

Advancing age and the accompanying decline in mental acuity and physical strength have been discussed a lot lately — especially when the 2024 presidential election featured two of the oldest candidates in history until President Joe Biden withdrew his candidacy in July.

However, many senior citizens are leading active and productive lives. I am 84 years old and in good health, both mentally and physically. I can’t say for certain why I’m in such good shape, but I attribute it to certain routines I have followed over the years.

I have stayed pretty self-sufficient and don’t like people prejudging what I can and cannot do because of my age. A few years ago, when I was in my late 70s, my daughter’s childhood friend visited us with her husband. One day, we needed to take something down from a high shelf. I walked to the garage and brought out a stepladder. The husband immediately reacted as if I had done something wrong.

“Uncle,” he said, “you should not be doing this at your age.” I told him I was perfectly capable, but he proceeded to take the ladder from me and get the item.

Two Decembers ago, a young relative stayed with us for a few days. One morning, I made tea and brought it to her at our breakfast table.

“What is this?” she said. “You sit. I will make breakfast.”

I told her that I make breakfast every day. I have been doing this and other household chores for years. I am not going to stop just because I am getting old.

Here’s my take on living a satisfactory and long, healthy life. I am not, by any means, an expert on anything — these are my thoughts based on how I am living my life and why I think it is helping me.

The author and his wife, Bharati, visited Machu Picchu in Peru in October 2016.
The author and his wife, Bharati, visited Machu Picchu in Peru in October 2016.

Courtesy of Ashok Shenolikar

1. Don’t procrastinate on doing what you want to do.

My wife and I have always made time to vacation in different parts of the world, focus on hobbies and learn new skills.

In just the past 18 months, we witnessed the glory of lavender fields in full bloom in France, ziplined in Costa Rica and cruised along the Chilean Fjords to Argentina. In earlier travels, we visited much of Western Europe, almost all of South America, plus South Africa and Zambia. We have visited the ends of the three continents — Kanyakumari in India, Cape of Good Hope in Africa and Cape Horn in South America. We have seen Niagara Falls, Victoria Falls and recently, Iguazu Falls. Our bucket list has reached rock bottom. If something pops up in the future, we will take the opportunity. But we feel fulfilled.

When I posted some of our travel photos, one of my nephews said, “Uncle, I am impressed by your enthusiasm, curiosity, and energy in traveling to all these wonderful places at your age. You are an octogenarian nomad.”

Our lives have been enriched by all this travel. We met interesting people who are gardeners, artists, book lovers and foodies, just like us. We made long-lasting friendships. I can’t imagine what my life would be if I just stayed put.

2. Love, trust and support your significant other.

In July, my wife Bharati and I celebrated our 54th wedding anniversary. After living so many years together, I have learned how love and appreciation grow because of shared experiences. Having been together for over half a century, through thick and thin, I think about the meaning and significance of our wedding vows.

We are both Hindus. In the Vedic wedding ceremony, there is a ritual of Saptapadi (seven steps around a fire, for the fire god) during which we made vows similar to “for better, for worse, for richer, for poorer, in sickness and in health, to love and to cherish, till death us do part.”

Looking back, I wonder how we survived our initial years after we were married, when we faced long odds. After our wedding, Bharati had to stay back in India when I returned to America. It took her one year to get her visa due to India’s government bureaucracy. After she arrived in the U.S., she had to acclimate to a new country far different from where she had lived.

All newlyweds have challenges when starting a new life together, but ours were exacerbated by the economic climate in the early 1970s. I graduated with a master’s degree in engineering from the University of Oklahoma. At the time, the country was in the grip of a severe recession. Large companies were laying off people. It took me more than two years to gain footing in a good job.

Our earnings were meager during this period, but we still enjoyed our life. In the following years, we suffered the loss of our first child to spina bifida and two difficult pregnancies a few years later. We recovered from all of this and had a reasonably successful middle-class life. I learned that when two people love, trust and support each other, things tend to work out.

The author and his wife, Bharati, pose together in Hyderabad, India, on their wedding day (July 1970).
The author and his wife, Bharati, pose together in Hyderabad, India, on their wedding day (July 1970).

Courtesy of Ashok Shenolikar

3. Modify your lifestyle as your body changes.

Our bodies change as we get older, and we need to adjust. Don’t live in denial. We have to listen to our bodies as well as to doctors. If you have a problem with hearing, get a hearing aid. If you have a problem with balance, get a cane. I have one that converts to a chair so I can sit when I am tired of standing.

After doing chores for over 40 years, I now avoid doing stuff that may cause bodily harm, such as shoveling snow or mowing the lawn. I am extremely careful to avoid falls. After attending a regular yoga class for years, I have switched to chair yoga. I now use a recumbent bike instead of a regular one. And there is one new thing I have started doing that I never did in my younger years: I take an afternoon nap.

During our many travels, we came across many people using canes, walkers and wheelchairs who were able to take part in outdoor excursions. Their aging bodies didn’t stop them from enjoying their vacation.

4. Keep busy and intellectually occupied.

One of the challenges of retired life is staying occupied. Studies have shown that mentally stimulating work helps stave off dementia. That makes sense to me. There is plenty of time to fill. You can only watch so much TV. You have to find things that challenge your brain.

Just before I retired in my early 70s, I started learning Spanish. It’s my fourth language after Hindi, Marathi and English.

I watch Spanish telenovelas, and every Saturday, I attend a Zoom meetup group to practice speaking (I can make small talk). I come across new words during these meetings, but I soon forget them. It’s like remembering the names of strangers at parties.

“The inability to retrieve names, even those we know well, is a common complaint of aging,” a recent article in The Washington Post noted, adding that forgetfulness by itself is not a sign of cognitive issues.

I spend at least a couple of hours, Monday through Friday, engaged in writing-related activities: a new blog, brainstorming topics for a new piece, researching opportunities to publish. I have published a novel and have finished a second manuscript.

From left to right, the author's son Sachin, daughter-in-law Alka, granddaughter Ruhi, wife Bharati, daughter Sukanya, granddaughter Maya, grandson Kieran, the author, and son-in-law Ryan pose on vacation in November 2023. "We're ready for a zip-line adventure in Costa Rica!" he writes.
From left to right, the author’s son Sachin, daughter-in-law Alka, granddaughter Ruhi, wife Bharati, daughter Sukanya, granddaughter Maya, grandson Kieran, the author, and son-in-law Ryan pose on vacation in November 2023. “We’re ready for a zip-line adventure in Costa Rica!” he writes.

Courtesy of Ashok Shenolikar

5. Make every day as productive as possible.

People often say I look younger than I am. I haven’t done anything special to achieve this feat. I am an ordinary man living an ordinary life, but I have created a specific structure to my life.

You might say my days are like those of Bill Murray in the movie “Groundhog Day”: I get up, read the paper, exercise, take an after-lunch nap, write for a couple of hours, and then spend my night reading books (mostly fiction) and magazines like Writer’s Digest, Poets & Writers, and the New Yorker while watching TV. It’s nothing too extraordinary, but I have been consistent.

I’ve never followed any diet. I eat and drink what I want, in moderation. I have been mostly a vegetarian, although we occasionally eat poultry and seafood, but never red meat. I’ve never smoked, despite the temptation.

For a number of years, I did the 15 minutes of daily exercise recommended by the Royal Canadian Air Force. This consisted of sun salutes, push-ups, squats, and in-place jogging. I worked in an office for 40 years and I made a point of taking a walk every day at lunch — even when it was freezing cold outside. My colleagues would ask, “Did you do your daily constitutional walk even today?” After retirement, I joined a gym to continue my exercise routine.

I haven’t played any demanding sports or participated in marathons that resulted in injury or long-term health issues. This is by no means a criticism of those who do these things. I admire them. However, at the end of each day, I am content to have done something useful. Perhaps this discipline has contributed to my being in the good shape that I am. I accept the fact that sometimes illness comes without notice and for no reason. I guess I have been lucky as well.

From left to right: The author's son Sachin, daughter-in-law Alka, granddaughter Ruhi, wife Bharati, and the author explore the gardens of Indianapolis Museum of Art in October 2022.
From left to right: The author’s son Sachin, daughter-in-law Alka, granddaughter Ruhi, wife Bharati, and the author explore the gardens of Indianapolis Museum of Art in October 2022.

Courtesy of Ashok Shenolikar

6. Hang out with your friends.

Last year, Dr. Vivek Murthy released a new surgeon general advisory calling attention to the public health crisis of loneliness, isolation and lack of connection in our country. It doesn’t have to be that way — and it doesn’t take much to combat it. Connection can be small talk with people we meet in a library, in an exercise class, or making a quick call to a friend or relative.

Making new friends and having a social circle has been great for my well-being. I met several nice people when I managed the Northern Virginia Writers Guild in my 70s. And I made friends with people who attend my Spanish-speaking meetup group. We invite them to our house for brunch from time to time.

My wife’s outgoing personality has helped us make friends in our neighborhood, too. We are part of a foodie group that goes out for lunch every month or so. Sometimes we meet our friends for happy hour. Some of our friends have been in our lives for over 40 years. Many of them have become like our extended family; we celebrate with them on joyous occasions and lean on them in times of trouble.

7. Don’t let conflict get to you.

Throughout our lives, we come across many different people, including parents, siblings, friends, neighbors, work colleagues and significant others, and tensions can arise when our views conflict with others. Disagreements can be triggered by just about anything — from what to eat for dinner or what movie to watch to (of course) politics — and it’s often hard to come to a consensus.

So, how do we maintain a good relationship over a long period? As Audrey Hepburn once said, “Happiness is health and a short memory!” What’s the use of keeping a grudge? Just forget it and go on with your life. If you don’t like what someone, including your spouse, says, you can have a cordial discussion instead of getting mad and throwing tantrums. Ultimately, relationships are a two-way street: We can’t control how another person behaves, we can only control our behavior.

The author and his wife, Bharati, visited Iguazu Falls in Brazil in March 2024.
The author and his wife, Bharati, visited Iguazu Falls in Brazil in March 2024.

Courtesy of Ashok Shenolikar

Where do I go from here? I will keep living the way I now do. I worry about getting a lengthy illness because I don’t want to be a burden to anyone. If my end has to come, let it come fast.

Sometimes I also worry about the safety of our children and grandchildren because there are so many crazy things happening around the world every day. However, you can’t live in a constant state of fear. If something happens, deal with it then. Enjoy your life as much as you can. That’s not a secret formula — it just helps to say it out loud every once in a while.

Ashok Shenolikar is a novelist, short-story writer, and essayist based in Ellicott City, Maryland. A retired engineer, his writing can be read on his blog, ashokshenolikar.com. His essays have been published in The Academy of Heart and Mind, The Pilcrow & Dagger and India Abroad. He managed the Northern Virginia Writer’s Guild Meetup from 2013 through 2019. His novel “Choices They Made” is available in paperback and Kindle versions.

This piece was previously published on HuffPost and is being shared now as part of HuffPost Personal’s “Best Of” series.

Do you have a compelling personal story you’d like to see published on HuffPost? Find out what we’re looking for here and send us a pitch at pitch@huffpost.com.

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‘Mark Your Calendars’: Martin Lewis Shares The Secret Date To Lock In Cheap 2027 Flights

Money saving pro Martin Lewis has shared an “urgent warning” for anyone who wants to try and bag cheap flights for their 2027 summer holiday.

Taking to social media, Lewis said that Tuesday (28 July) marks easyJet’s ‘flight release day’, when the travel provider releases millions of new flight seats for people to buy ahead of their 2027 holidays.

“Now, easyJet has a rather interesting system for pricing its flights,” said Lewis. “It’s called ‘dynamic pricing’ and it means that the price depends on the demand – the more demand, the more that you pay.

“So, the most predictable time to get cheap flights is exactly the moment it releases the flights because there’s minimum demand at that time because they weren’t available beforehand.”

When will the seats be released?

The financial expert said 14 million seats are being released across 78,000 different flights.

“As for when those seats are released, I don’t know, easyJet won’t say,” said Lewis, noting that in the past it’s been around 5am or 6am, while other times it’s been spread throughout the morning.

The expert added it’s “not a definitive” that you’ll bag a cheap seat, but it’s “something to look at and try”.

HuffPost UK has contacted easyJet for comment.

Set an alarm and get your details ready

If you are looking to book cheaper flights, Lewis suggested getting up early and knowing which routes you want to look at, while having all your passenger details ready.

He also urged people to benchmark and compare with other flights ahead of booking, so you know what a competitive price looks like at present.

More tips for cheaper travel

Travel expert Ferdinando D’Agostino at Transfeero previously warned that flights which appear to be the cheapest aren’t always the best option overall due to costly add-ons (baggage and seat selection being some of the most obvious ones), but also other overlooked costs, such as the cost of getting from the airport to your final destination.

If you want to save money on your travels, he advised:

  • Calculating the ‘door to destination’ costs before you book. Booking a slightly more expensive flight could mean saving much more money in the long run, so make sure you add up every possible additional cost.
  • Planning all transport in advance, not just the flight. Having your onward journey arranged, removes the uncertainty of being able to get a taxi at the airport – and the unpredictable costs.
  • Creating an ‘arrival budget’. Having a separate budget with a realistic amount of money to get from the airport to the hotel means you reduce the pressure to choose the quickest and most expensive mode of transport, and it also means you can set that budget and have everything arranged before you get there.
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‘Quiet On The Creek’ Is Taking Over The Internet – Here’s What It Means

The phrase originates from a viral video of American rapper Saucy Santana who was eating a fish dish, and recalled “I used to go fishing when I was a little girl, you gotta be real quiet on the creek.”

The phrase went viral and within weeks had inspired a song by the rapper, spawning a wave of reaction videos online.

Some people can be seen bouncing up and down covering their mouths with their hands (which Saucy does in his videos), others make a ‘shh’ sound while putting their index finger to their lips.

What does it mean?

Teacher and content creator Mr Philip Lindsay said even though school is out for summer, he’s getting direct messages about ‘quiet on the creek’ being a new trending meme – and he suggested it might even make its way into classrooms in the next school term.

“One of the ways it is being used is people are just saying it to say it,” admitted the teacher. “Like a typical meme, people aren’t really using it to mean much of anything. It’s just catchy, it’s trending, and so they just say it.”

You might remember this is how the viral phrase ‘six-seven’ took off last year.

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Mr Lindsay added: “There is another way that people are using it and it’s pretty logical. The original poster said you’ve got to be quiet on the creek, so that you don’t scare the fish away. So, some people are using the phrase … to insinuate ‘hey, keep it down, keep it on the down-low, keep it low-key, keep it secret’.”

Santana’s lyrics might have had something to do with this evolution in meaning. One line reads: “Know he got a main, you the side, he gotta sneak. But you can’t get shit ’cause you ain’t quiet on the creek.”

Some have gleaned from the lyrics that the phrase might actually hold a deeper meaning about “DL men” (according to Grindr, these are “gay and bisexual men who live their lives pretending to be straight”) – a theory Santana has addressed himself on social media.

Madeline Enos, spokesperson for language learning app Preply, suggested the phrase means to ‘be quiet’ or ‘keep it to yourself’ as it “directly draws from the idea that if somebody is too loud while fishing, they’ll scare the fish away”.

She added that as the meaning has evolved, people have “come to interpret the phrase as meaning to keep their plans, achievements, or relationships private, rather than public”.

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